Dynamic Mobility and Activation
Every 90 seconds, for 15 minutes, complete:
Interval 1 – Pec Smash
x 30 seconds per side
Interval 2 – Banded Pec Stretch x 60 seconds
Interval 3 – T-Spine Stretch x 8-10 pulses
Two sets of:
Bat Wings x 5 reps @ 1518
Rest 2 minutes
A.
Take 3 minutes to draw out your foot work
Jump & Lands x 10 reps
Every minute, on the minute, for 4 minutes:
Drop to Split x 2 reps
and then . . .
Every 90 seconds, for 15 minutes, complete:
Jerk with a 2 second hold @ 80-85%
and then . . .
Every 2 minutes, for 6 minutes:
Jerk Dip x 2-3 reps @ 90+% of 1-RM Jerk
B.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80% of 1-RM
*Set 3 – 2 reps @ 90% of 1-RM
*Set 4 – 1 rep @ 95% of 1-RM
*Set 5 – 2 reps @ 90% of 1-RM
*Set 6 – 4 reps @ 85% of 1-RM
*Set 7 – 6 reps @ 75% of 1-RM
C.
For time:
5 Squat Cleans
10 Burpees Over the Barbell
20 Toes to Bar
4 Squat Cleans
8 Burpees Over the Barbell
16 Toes to Bar
3 Squat Cleans
6 Burpees Over the Barbell
12 Toes to Bar
2 Squat Cleans
4 Burpees Over the Barbell
8 Toes to Bar
1 Squat Clean
2 Burpees Over the Barbell
4 Toes to Bar
40-49
205/135 lbs
50-54
185/125 lbs
55+
155/105 lbs
Rest 5 minutes and then . . .
D.
Three sets of:
Chest-to-Bar Pull-Ups x 12 reps
Double Unders x 30 reps
Rest 60 seconds
55-59
:Chest-to-Bar Pull-Ups x 10 reps
60+: Chin-Over-Bar Pull-Ups x 12 reps
*Focus on fast transition from the pull ups to double unders.
Done on 1/28/16. Warmup side note: Bat Wings made me laugh. In the business world, bat wings is our term for the guy who sweats through his shirt in a meeting and puts his arms over his head to reveal giant armpit sweat circles on the shirt. I digress… A – Jerks at 185. These started out clunky and got better as time went on. Happy with these even though I didn’t go heavy. Dips 215-225-235. B – 230-265-295…then had to shut it down. Groin started getting sore again. Tendinosis is damn frustrating. Gotta be smart about it so I… Read more »
28.1.16
No time for more, so focused on the metcon.
C. 9:14 min RX
Cleans all singles @ 205#, T2B 10/10; 8/8; 6/4,1,1; 3,1
super short warm-up, felt slow from the beginning.
I did CrossFit Total with a class before today’s wod. PR’d shoulder press at 112#, tied deadlift PRat 250# and it felt easy; back squat my legs didn’t feel fresh, got 215 which felt pretty good but missed my one attempt at 220# (PR is 225#).
A. Jerks w pause: 3 at 150#, 7 at 155#
A2. Jerk dips at 175#
B. Skipped
C. 8:36 Rx (135#) then :43, :44, :46
Fun day. Thanks!
Nice job Teesh! You just keep getting stronger! ??
Thank you Cheryl! It is fun to slowly catch up to 2012 Cheryl Brost on our leader boards 🙂
Congrats girl!!!! Nice work! We will be testing that DL again next week 🙂
Thanks Nichole! ?
Mobility done
A. Foot work done
Drop to split done
Jerk with 2 sec hold, 5@150, 2@155, 2@160, 1@170
Jerk dips 170, 185, 195
B. 230, 265, 295, 310, 295, 280 (failed, did only 2 reps out of 4), 245
This took a lot of gas out of the tank!
C. 17:04 RX @ 155
Came out of the gates with squat cleans unbroken, ok on burpees, T2B in sets of 5,
Then hit the wall after the first round. Was just a fight to finish.
C1. 1:31/1:24/1:14
Good learning lesson there – don’t go out super fast in those first few rounds (I call it the suicide pace). Instead, breathe during your transition and push the pace but not at a sprint.
Thanks Nichole, seems I’ve had this lesson before! Gotta learn how to pace my own capabilities.
A1) done
A2) up to 105#
A3) 100# – 105#
A4) 123#
B) 130-150-165-175-165-155-135#
C) First time I’ve used 115# for S.Cleans in a workout…8:00
D) Darn it! Missed the :60 rest b/t rounds 3:40 all in
Mobility – done A3. 3 @ 125/3@130/2@135/1@140/1@145 (goal was 125-135) A4. Jerk dips @ 145/150/155 B. Back Squats – back off on these today; have been fighting a nagging hip flexor and groin for the past 3 weeks. Was feeling much better today, so decided to be cautious. 115/135/155/175/155/145/135 Pretty light when I look around and see what Albert, Andy and Ed were moving. C. 13:52 Felt pretty good because going into this WOD I wasn’t convinced that 155 was doable. 155 is about 90% of my 1RM. Was tempted to go lighter but everyone else was going as prescribed… Read more »
So much goodness in this post Barry! So awesome to hear and see that you are improving! What an accomplishment today! Hope the hip flexor and groin continue to feel better.
A. Jerks 205-245 felt good
B. 245, 285, 320, 340, 320, 300, 265 nice, tough!!
C. 6:27 (Al, now I know what it feels like to be lapped by Cheryl)
D. :33, 35, :36
Great workout Matt! (even if Cheryl was half way through her Recovery drink by the time you finished)
Nice job today Matt!!! Thanks for the help on the box squats!
I am glad she was over there with you today. I think I would have been starting round three when she finished.
So glad you miss me! ?
Mob done (extra mob on my left leg, knee mad at me again)
A1. Done
A2. 85-105-125-145#
A3. 165-185#
A4. 195-205-215#
B. Did box squats today instead.
145#x6, 170×4, 195×2, 210×1, 200×2, 190×4, 170×6
C. 5:13 Rx
D. :30, :31, :31
Low ring muscle up work 5×5
Muscle up swings 5×5
Murdered C and D. Nice!
Thanks Scott!!! You too!
Amazing times Cheryl!!
Thanks Kincaid! Wasn’t sure about training today but just plugged along and by the time we got to part C and D I didn’t feel too bad !
You could go hike 3rd valley after with those times!
So fast!
Thank you Al! I figured the faster I moved, the faster I’d be done !!! I know….brilliant thinking! ? Great job today!!!
I would not read too much into that time on “C” – I think you just got lucky on that! 😉
Lol!!!
Bad ass!!!!????????
So impressive!! Good job getting it done today good job getting it done today!
Great work today Cheryl! Smoking fast times – how is the body feeling? And box squats are GREAT!
Thanks Nichole! Yeah the knee has been giving me some problems! It still hurt coming up out of the box squats but felt better than the full back squat! Plan to do a lot of mobilizing and ROMWOD tomorrow when I go into CF808!
Feel free to shot me a text or email tomorrow and let me know how it feels!
Cheryl could do this twice by the time I was done!!! Great work speedster!
A. Skipped – will do later this week – was short on time since I had to work today 🙁
B. 120, 135, 155, 160, 155, 145, 130 – Back Squat
C. 9:01 – scaled with 115#.
D. :43, :43, :50 (missed on DU)
Still need to scale the heavier weights in the METCONS. Being very careful with my set-up and taking more time than I usually do.
Great work today Nicky – you are improving a ton and it is awesome to see your training notes!
Thanks. Yes, a little bit stronger each week. Very frustrating not having that leg strength back yet, but I know it will be back and being smart about it! I just can’t get caught up in the times I used to be doing, instead just focus on my form and building each day. Thanks for the programming!!
Mob Done + BW @ 35#
A1- Footwork drills done. Stayed light on the Drop to Split (95#) having never used this drill before
A2 – 225 for 10 sets. For me a focus is driving the head thru as I receive the bar.
A3 – 255/265/275
B. 265/295/335/355/335/315/275
C. 10:04, squat cleans and burpees no problem, T2B today only in 8’s and 6’s
D. :44 / :44 / :48
Post work COS/ Iron Scap – I feel this is helps keep my shoulders from aching
Rev Hyper and GHDSU 4×15
Love the cue of driving the head thru on the jerk.
Mob done
A. FW done/ Drops 65-85/ jerk worked to 165/ JD 160
B 225/255/285/305/285/270/240 felt great to get % today, Quad so much better!
C 9:12 w/125 then 1:04/1:03/1:06
Yay, so happy to hear!
Did some stretching today.
Jump & Lands went good
Drop Split 65-85
Jerk Holds 115
Jerk Dip 115 @1 then 135
Skipped everything else due to Comp this weekend
10 Rounds split 5/5 10 Sec on 20 Sec off on the assault bike-We are not friends. Last workout day until Saturday-Skill work tomorrow when the WOD’s are released…Hopefully tonight!
You are going to do great this weekend! Have tons of fun. Keep us posted on how it goes. 🙂
Thank you so much Tracey. I will keep you posted…looking for Top 20 this year…
Best of luck! Might be up there supporting other gym members competing…I’ll look for you if I make it.
You are going to be GREAT Cheryl!!!
Mobility done. I decided to do my PT shoulder exercises in place of the Bat wings. Those PT exercises are tough and I have to do then twice a day. 🙂 A1. Jump and lands done A2 Drop to split done A3 125# for all sets on the jerk A4 145# 150# 150# B. Oh my these were rough today: 145/150/180/190/ 180/ 175/ 155 C. Squat cleans I did 125# which was plenty heavy. 9:43 D. :41/ :43/:46 All CTB unbroken… Even though my squat clean was only 125 I was still really happy with this. When I started Invictus… Read more »
Yes! Progress…I’m with ya!
Major progress!!!!!!!!!!!!!
Mobility done . A1 @ 135 A2 @225 A3 @ 250 B- 255, 290,325, 345, 325, 310,275 . C1- 9:21 RX , C2 -1:36, 1:00, 1:04 …. Great session !!!!
Once again at the out of town box and managed to get some of yesterday’s training during the class
WOD-5 snatch@115, 1000m row, 5 snatch,100 dubs,5 snatch-8:00
3×8 4″ def. hspu@50a1
20 jumping bar muscle ups, I tried to do this as described from yesterday but I think they ended up being deep squat jumping bar muscle ups
5:00 EMOM 3 muscle ups-on the last minute I had full intentions of doing 3 @ 0:00&3 more at :30 but I missed the 2nd one on the last set and had to settle for 2 in the final :30
A. yes- did the EMOM at 225 and 230
jerk dips at 245
B. 245/285/315/335/315/295/265 ouch!!
C. 8:32 @ 205 then :39/:48/:40 round 2 my rope wrapped around my wrist which was a first
How did you manage to do that with the rope?
I am not sure- either it stuck for a second or I really got my wrist twisted. I was basically staggering tired at that point so I am not sure.
You do realize there was rest between each set?
hahahahaha
M/A done
A. Drops: bar, 65, 85, 85; Jerks: 120 – 130; Dips: 140
Today I tried splitting with my right foot front instead of left. It actually felt better. Was more powerful.
B. 150, 175, 195, 205, 195, 185, 160
C. 12:58. I forced myself to squat clean. They were slow. Would so much rather power clean!
D. 1:00, 1:05, 1:05
Mobility done.
Skipped A. Running late.
B. 240, 275, 310, 325, 310, 295, 260
C. 11:29
D. 1:29, 1:18, 1:07. C2B were terrible.
Felt run down today, ready for rest!! Have a good one everyone.
Get some good rest tonight!
Oh yeah! Thanks Nichole!
I was run down too. I’m so excited for a rest day!
Yep, we’ll be back strong Friday!
A1. Done
A2. Done
A3. Jerk 225/225/235/245/245/245/255/255/265/265
A4. Dip 295×3 across
B. These were not happening today. Been awhile since I did heavy squats and it showed!!
280×6/320×4/360×1/370×1/360×1/340×2/300×I’m dooone!!
C. As RX’ed at 205# 10:23
D. Subbed pull-ups so I wouldn’t rest :56/:49/1:04 …mis-read 60 sec rest for 90…dooohhh!
A. Jerks @ 145, Jerk Dips @ 165
B. Back squats done based on 200# 1RM
C. 9:06 – bar felt heavy and my T2B need work
D. Did this NFT so I could finish the day with a little dignity 🙂