A.
Take 20 minutes to build to a new 1-RM Front Squat
B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell
*Looking for inspiration? Some of the best athletes in the world have completed 6 rounds of this!
A. Bryan – E4MOM, 120# x 5, 180# x 3, 205# x 1, 225# x 1, 240# (f).
B. Bryan – 1 round + 20 thrusters + 20 pull-ups + 5 burpees.
A. 345
B. 2 rounds rx’d
A: go to 102.5 kgs
B: 2 rounds + 15 reps @ 42.5 kgs
A. 173 lb
B. Scaled 65lb thruster
3 Rds + 3
Did a combo of yesterday and today.
A. 2 RM Bench @295
B. 1 RM front squat @315
C. 1000 m row, 30 bench press at 60% of A, and 800m run for time. Finished in 9:44
A. 125kg,
B. 5 rounds + 10 Burpees. Alternaiting with partner every 10 reps (60/30kg).
#barefoot #unbroken
Barefoot?! Nice work!
A: PR!!! 175 I actually went atg and got it!
B: Sorry Sage…Had an outdoor wod planned with tire flips for my class today. Tires won out!
“Midnight Run” (modified)
12 rds of
12 tire flips (or 24 plate flips)
12 hrpu
12 walking lunges (each leg)
400m run (could have been 300…not 100% sure as at a park)
45 min cap, I just had 1rd of walking lunges and run left.
It was tough.
PR!!!
Your run looks fun. Super cool that you guys do so many community events. We have a partner Halloween competition today. I might wear my Kris Kross outfit…not as good as last year’s Slutty Broccoli but…
Thanks! Kris Kross, yes!!! Slutty Broccoli? Stilettos and green fishnets?
First workout since leaving the country 10 days ago, and flying for about 40 hours. ?
A) Stayed @ 170 (15# shy of max)
B) As RX. 2 full rounds + 20 thrusters + 20 pull-ups. Demon of a workout to jump back into!
Sage is such a little b-word! She’s agree. It’s actually pretty funny because when CJ made this workout, these were the three movements that Sage had the most hatred toward. 🙂
A. 265# (PR) up 10
B. Scaled 20% to the following:
16 minutes
16 thrusters at 100#
16 pull ups
16 Burpee’s over barbell
3 rounds + 4 for 148 reps
PR! Woo hoo!
A. 280 lbs (PR)
B. 8 Rounds… PRESCRIBED.
I mean 3 + 12 @ 95 lbs. This was definitely debilitating to my soul and a humbling experience.
Thanks for the encouragement though guys. I mentally went in thinking I could go unbroken on everything at 95 lbs, and yeaaaahhhh that definitely didn’t happen.
Back to the drawing board!
PR star for you! And not a shabby first crack at Sage. 😉
A: 350 PR
B: 2 + 31 RX (Strict Pull-ups) really need to work on my burpees/cardio.
Hi Jose! PR star for you today! We will miss you at the Halloween partner competition. Please post a picture in your costume. 🙂
I’ll take the good with the bad.
A.) 10lb PR with a 330lb front squat that felt like I could have done more but was already past 20 min.
B.) RX with 2 rounds 25 reps. Not as happy with this as I am the front squat.
Hell yes on the PR!
A. Up to 240(10# pr)
B. Did fitness version with the wife alternating every 10 reps. 55&115. 4+39.
PR star!
So competitors training takes Thursday and sundays off, the performance group had training yesterday.
Will Saturday and sundays be rest days under performance?
Sundays are the only day we don’t program for Performance or Fitness!
A) went over time to 30 mins to get PB as feeling good and managed 90kg which is a 5kg PB. Tried for 95kg but was too tentative in the descent and bailed at the bottom. Bloody pleased with 90kg though!
B) 43kg thrusters!???? Eurgh!!! Did it at 42.5kg and managed 2 rounds + 17 thrusters RX (ish as should have been a touch heavier on the bar to match the lbs). Yuck!! Other than practice practice practice, how do you get better at burpees as they’re my nemesis!?
Bloody right you should be pleased! Nice work!
Re: Burpees – Embrace the suck. I have some tips – maybe I should do a “how to do burpees insanely fast” video.
https://www.crossfitinvictus.com/blog/why-i-love-burpees/
https://www.crossfitinvictus.com/blog/the-benefits-of-doing-burpees/
Thanks Michele. I guess with burpees I just need to do them more often. If you have any burpee specific workouts I could do a couple of times a week I’d welcome knowing them! I’ve googled burpee wods with varying success.
Woke up with a super cold complete with running faucet for a nose. Today is walk the dog and not pass out for time. I’ll have to make this up next week, sad ?
Sad! Have you tried the NetiPot? Check out my blog with some ideas.
https://www.crossfitinvictus.com/blog/nasal-relief-trifecta/
The husband may have to go find this 😉
Giving up dairy… I’m from WI.. I tried that once before and ohhh man I can’t live without cheese. It’s impossible. 🙂
I’ll try everything else! Thanks!!
I second on the dairy. I thought for years that I never had problems with dairy due to no gastrointestinal issues, but when I cut it out completely, my deep joint aches completely went away. Like gone. I tried to add some plain, full fat Greek yogurt in a couple months ago, and after a couple weeks the aches came back. So, no dairy for me…except for the occasional scoops of ice cream:)
I had a horrid cold this week too. Get well soon!
Thanks! You too!!
🙂
A. 80 kg *Slowly building back after knee injury and was pumped to hit this even though my PR is 120 kg.
B. 2 rounds Rx
A. 125kg PR
B. 3 Rounds RX
Congrats on the PR!
A: Up to 110kg (PR)
B: 3 rounds – scaled to 40kg
PR star!
305
3 rounds 10 thrusters RX…need to do this one again when I’m feeling it.
Tyler, how did you tackle the thrusters? Were you trying to go unbroken, or did you plan on splitting them up?
@disqus_ZatDIzdQbo:disqus This is why there were no squats and pull-ups yesterday. Bwa ha ha!
I quit.
But seriously, how should I tackle this? I don’t think I could even hit 3 rounds Rx. If I’m lucky, maaaybbbee 2.33333 rounds repeating.
So should I just go 95 lbs and try to hit six rounds or go Rx and say a prayer?
Hey Teddy, I did 5 sets of 4 reps on thrusters, and it was ok!
Haven’t done yet but thinking of breaking it to something along those lines… feel as long as a pace can be kept, the result can be reasonable… nauseated by the thought of 135# thrusters as i write this…
Thrusters were actually ok-ish. I found burpees to be the worst part of this wod… Interestingly though I found pull ups to be super refreshing!
Whatever you choose to do say a pray first, you’ll need it 😉
Go RX Teddy. Regardless of how many rounds you get, it will make you stronger. 🙂
I went for sets of 10 first 2 rounds, sets of 5 for third round.
Pull ups and burpees broken up in sets of 10
Good call brother.