Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Muscle-Ups x 3-6 reps
Minute 2 – Double Unders x 40 reps unbroken
Minute 3 – Handstand Walk x Max Distance in 30 seconds
*If you don’t have muscle-ups, then complete 3-6 reps of Jumping Muscle-Ups
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.
B.
Every 2 minutes, for 6 minutes, complete:
Snatch @ 90+% of 1-RM
C.
Every 2 minutes, for 6 minutes, complete:
Clean & Jerk @ 90+% of 1-RM
D.
40-49
9-7-5
Muscle-Ups
Squat Snatches (135/95 lbs)
50-54
9-7-5
Muscle-Ups
Squat Snatches (115/65 lbs)
55-59
9-7-5
Chest to Bar Pull-Ups
Squat Snatches (115/65 lbs)
60+
9-7-5
Chest to Bar Pull-Ups
Squat Snatches (95/65 lbs)
*A power snatch to overhead squat is allowed in all 50+ age divisions
A. Done; HSW practice
B. Up to 160
C. Up to 225; missed 235 (about 95%) twice; felt heavy today
D. Class WOD
B. 95/95/100/105f x 2/105
C. 125
No mu so did 30c AD, 30 DL, 25c AD 25 HPC, 20 c AD, 20 Fr SQ 15 c AD 15 PJ 10 cal AD 10 sq cl thruster @ 95 25:48
A. Complete
B. all 3 at 115 lb.
C. all 3 at 145 lb.
D. 27-21-15-9 Calorie row and burpees – 15 min. rest followed by 7 min AMRAP of 3, 3, 6, 6, 9, 9 … of burpees and calorie row
A-Done, no MU so strict C2B
B-170
C-Skipped, front squats irritate knee right now
D-8:13, C2B, Ring Dips, 135 squat snatch
No MU rings
A. 3 MU & 40 DU both UB for 10min skipped HSPW due to neck issues
B. 175
c. 250
D Swam. 10X50m every 1:30 atl between 10 push up and 10 squats each round, working towards 10 x 50’s on the 50 also did a 300m swim not for time
A. 5mu throughout, broke dubs all but once. Lame, 10 to 15m hs walks.
B. 185 but every lift took 2 attempts. Lame
C. Skipped because I wanted a fighting chance at Amanda.
D. 6:55 Amanda. Not even a minute from where I wanted to be. Lame
Hiked the Flume trail in Tahoe for active recovery. Resting a little more this weekend than normal. Back at it tomorrow.
Still shoulder stiffness and internal rotation pain, grmbl…
A: Done, just with 4- second handstand holds against the wall
B: Modified to 3x pull, high pull @ 175# (did not want to go heavy overhead)
C: Modified to 3x pull, high pull @ 215# (ditto on the OH)
D: Started but abandoned after 18 reps. Thought 115# snatches would go fine but a few unexpected misses forward due to shoulder stiffness, shoulder seemed to protect itself.
Left somewhat frustrated but I know abandoning was for the better, eye on the goals. There is always the squat rack and the GHD.
Mobility first. Shoulder is quite aggravated, pass throughs hurt until it was warmed up. Need to layoff the swinging muscle-ups for a while.
A. 2 kipping MU/round, DU unbroken, HSW felt steady but was only getting 10-15 ft before losing it.
B. Spent the rest of my time doing light weight snatch work.
C. Will do some Clean & Jerks tomorrow.
D. Skipped to give shoulders a rest.
A. Did 3 rounds of 3 MU,40 DU, 20 meter walk
B. Up to 191, 3 misses at 195
B. Up to 232
D. 4:36
Nice work on Amanda!
Thank you Nichole. It is always fun having some standard Crossfit workouts included into our programming. I hope that you have a great weekend.
Nice work on Snatch and Amanda!
Thanks Joe. I hope that you had a good day of training also.
Is this the same Al who won Amanda at the 2015 games? Either way, nice work.
The same. Thanks Dutch.
I hope that your shoulder feels better.
Did some m and a
A did muscle swings with ghd sit ups and hsw. Last set I did 3 muscle ups. Needed some warming up today hsw felt good and balanced. Ghd sit-ups x10 each round.
B did 63,63,69(PB)kg. Should have tried heavier but went into cleans
C did all at75kg to get footwork right in the catch last one felt best for c and j
D did snatch at 55kg and took 9:33
Congrats on your PR!
Thanks Nichole. 68wednesday 69sunday. Surely 70isnt far away.
A. Done. Not having mus today – more on that later. Plus my unbroken hs walks were sub par. Good news all 4 rounds of dubs went unbroken. B. 108/108/110 C. 130/133/138 D. Let’s start with the bad news. I could not get one muscle up in this workout. I did 12 attempts scattered about and when I was super frustrated I moved to banded transition with the dip. WTH. I have muscle ups. They are not the best but I should have got through some of these. Uggg. Now put that hehind me. I did all the snatches at… Read more »
A: complete, did 1 MU instead of 3
B:complete @160
C: complete @255
Ran out of time for D
A. Done with MU swings. It was 24 degrees this morning and our box has no heat so my shoulders weren’t ready yet for MU’s.
B. 120/125/125/130/135# (did a few extra; started to feel better as I got warmer)
C. 145/150/155#
D. 11:40 Rx. This is a big PR for me! Still need to get better with my MU’s but loving the improvement I’m seeing.
Great work Leticia! OMG we are freezing over here in the high 50’s and you are in the low 20’s! Kuddos to you for training today!
Thanks Nichole. Our new plan is to bring a hair dryer to warm up the bars ?. They are so cold!
Wow! My first day with the Masters program and the most humbling day ever! I may be out of my league yet.
A) failed at all 3 skills. Just got my first MU a few weeks ago and I have been unable to repeat.
B) only stayed at #95 for both B & C. I know I’m stronger but everything felt tough today.
D) 7:52 C2B and only #75 snatch but felt good with form.
Mentally defeated today.
Welcome to the group!
Thank you! I hope I can do better than today.
Welcome Ken!!!
Thanks Nichole, I’m rereading Invictus Mindset as we speak. I can only get better.
Great job Ken!
Thank you Cheryl. You’re too kind
A) 4 MU per, 40 DU, handstand walks….shit show maybe 10 feet at a crack, maybe.
B & C … couldn’t seem to not power lift anything above about 135….
D) considering the results of B & C, I dropped weight to 115 to make damn sure I hit rock bottom in the squat. 14:07
E) made myself feel better by playing trampoline dodge ball with my 7 and 9 year old sons. Crushing fools all over the place.
A. 4, 3, 3. 2 /40DU/ about 50-60 feet
B. 95# tried 100# and almost got it
C. stopped due to light headedness…?? coming off stomach bug and still not myself. 🙁
So I rowed 2000 meters did 100 burpees and 50 snatches with db. I did this slow and steady just to do something. Hopeful I can start feeling normal again. Doc at the gym said to drink gatorade to restore my electrolytes. Have a good weekend everyone.
Hope you’re feeling better soon! Stomach bugs are the worst.
Feel better Tracy!
A. 3,3,3,3 / 40Dus / average of 5M
B. got up to 210lbs
C. got up to 265lbs
D. 9:09 :/
A. 3 rounds done – muscle ups 3-3-2, all du ub, hs walk, 10m per round. I have quite limited space to do this so this is max distance to one direction
B. 60,60,62.5kg
C. 80,82.5, 82.5kg
Snatch and cj felt extremely heavy today. I felt yesterday training in my shoulders
D. Did Amanda with 50kg and c2b. Did not take time. Felt quite frustrated because I was not able to get MUs…. Need to do this one again @Monday