Dynamic Mobility & Activation
Spend 5 minutes rolling out your lats
and then . . .
One set of:
Butterfly Stretch x 60 seconds
Wrist Stretch on Floor x 30 seconds
Rocking Squats x 10 reps
Hawaiian Squats x 6-8 reps per side
and finish with . . .
Three sets of:
Row 300 Meters
Banded Lateral Walks
x 20 steps each direction
Banded Monster Walks x 20 steps each direction
Air Squats x 5 reps @ 3211
A.
Every 3 minutes, for 15 minutes (5 sets), complete:
Front Squat with a Pause x 4-5 reps @ 3211
(MUST move up in weight from last week)
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Power Clean
*Sets 1-3 = 2 reps @ 65% of 1-RM Power Clean
*Sets 4-5 = 1 rep @ 70% of 1-RM Power Clean
*Sets 6-7 = 1 rep @ 75% of 1-RM Power Clean
(Perform a power clean then lower the bar to just above the knee & perform a hang power clean)
C.
Every 90 seconds, for 13:30 minutes, complete:
Min 1 – Walking Lunges x 20 reps (hold DB/KB in a farmers carry)
Min 2 – DB Reverse Flys x 8-10 reps (LITE)
Min 3 – Iso Hold on Rings x 20.20
D.
“Speed Demon”
For time:
Row x 40 calories
Thrusters x 30 reps
Burpees over the Barbell x 20 reps
35-49:
115/75 lbs
50-54:
95/65 lbs
55+:
75/55 lbs
Optional Session (Best performed 3-4 hours between sessions)
A.
Two sets for max weight of:
90-Foot Harnessed Sled Pulls
immediately followed by…
90-Foot Yoke Carry
55+: 75-Foot distance
B.
Two sets each arm for max weight of:
150-Foot Single-Arm Reverse Sled Drag (Left Arm)
150-Foot Sled Sprint
150-Foot Single-Arm Reverse Sled Drag (Right Arm)
150-Foot Sled Sprint
Rest 4-5 minutes
55+: One set each arm
C.
One set for max weight of:
400-Meter Sandbag Carry
Only time for D
Speed Demon
6:23 (115#)
Mob done
A. Worked up to 45 kg
B. 50/55/65 Kg
C. 8kg Kb/6kg Db
D. 6:55 min
Like the training
One day behind due to travel made it to Crossfit Queens Street in Kingston Canada
Mobility done, the bands were awesome.
A- 155 / 165 / 185 / 195 / 200 ( 25lbs more than last week)
B- 145 / 160 / 170
C – Used 53lb kettlebells
D- 7:54 — Speed Demon
A. Worked up to 185#
B. 172/185/200
C. 35s / 10s – too light
D. 6:00 – Thrusters wrecked me
Only had time for the mobility and A and B.
A was done 10 pounds heavier than last week, and felt really good.
B Was done as prescribed. 85-95-105
My left shoulder has been a little sore, lately. It’s been this way for a couple of days, but foam rolling the lats seems to help a bit.
Have a great day, everyone!!!
A. 95/105/115 for rest–tempo not always perfect at bottom
B. 100#
108
116
C. DB lunges 20#, fly 7.5, oops held in up position
D. 7:54, thrusters slowest by far, rowing seems to be improving, burpees were bar facing
MOB – Done
A. 175 across up 20# from last week. Amazing how much better lifting feels in the evening
B. 175/185/195. Realized in the middle I based these off squat clean vs power clean but just kept going so was closer to 70%,75%,80%
C. Done at 45 pounds and 20 punds.
D. Ran out of time.
You switched the times you train, yes Sean?
No still mostly train at 6am but don’t an early meeting switched it around in Tuesday.
I’m a day behind.
Mob done.
A. 45/46/47/48.5/50kg up 3 kg
B. 49/49/40/53/53/56/56kg. Last 2 sets uploaded to FB.
C. 20kg KB. 5kg DB.
D. Skipped. Not ready to try thrusters on the knees yet.
A. 165, 175, 185, 195, 205 (+15 from last week)
B. 165, 175, 185
C. Done.
D. 6:07 Rx (115#). Paced row to attack thrusters…but then got attacked by the thrusters.
DM&A
A. 255 (+10lbs)
B. 215 – 225 – 245
C. Done (53# kbs / 15# dbs)
D. 5:05 RX (115#)
Well done Alvaro!
A. 140/150×2/160×2, all x 5
B. 155/165/180
C. 1.5/10#/done
D. Did not do-shoulder
Pause FS- 195(5); 205(5); 215(5); 225(5); 235(4) +10lbs overall
PC Complex- 155 ;170; 185
C: EMOM do t w/ 2x32kg KB lunges
10lb DBs for Flys
Did Push up ISO hold on rings then Full Support the last rd
D: “Speed Demon”- 5:34 Took way to long on thrusters. Probably because I went out way to fast on the row. Video posted. It’s 9 PM. I’m calling it a night!
Nice work Corey!!
A. 185# x 5 / 195# x 5 / 205# x 5 / 215# x 4 / 215# x 5 B. Off of 255# lifetime PC PR. 1-3: 165#; 4: 175#; 5: 180#; 6-7: 185# C. Done. Lunges with 35# DBs. Reverse Flys with 20# DBs. D. 5:47. Row was 1:31, 12/8/8/2 — yes, one drop too many. Lateral BOB. Optional (immediately after) A. 175# harness sled pull, 85# and 95# bamboo carry (45# bar with 20# KBells hanging on each side). No yoke. B. 175 lb single arm rev drag, sprint C. Did not do… Starving! That was very… Read more »
Great work today Brian!!!
Hamstring exercises (20 mins)
Mobility/activation done
A. 125-135-145-155-165# (all 4 reps, proceeding cautiously with these but felt ok)
B. 1-3: 125#, 4-5: 135#, 6-7: 145#
C. Done (25#, 10#, held at top of dip)
D. 4:57 (I think the row was 2:10 ish, 15/8/7)
Nice Speed Demon work.
Thank you Brian! It wasn’t as bad as I thought it was going to be! Nice work today!
Should rename the “speed demon” workout to “Cheryl” and make it a benchmark girl WOD!
Ed!!!!! Where the heck have you been brother? We miss ya! I’m going to have to defer and suggest we give that honor to Robert Walker, he had an awesome time of 4:37! Hope yo see you tomorrow!
Heck yeah Cheryl! Way to crush that workout!!
Thank you!
Super fast on that one Cheryl! Nice work.
DMA complete A. 115/125/135/145/155 lbs B. 115 for 3 sets, 125 for 2 sets, 135 for 2 sets C. completed. used 25# DBells for lunges, 10#DB for Flys, 20 sec at the top hold – 10 sec rest – 20 sec at the bottom hold. The holds at the bottom were tough. D. 5:15 (2:11 row, 15/8/7 thrusters, lateral bob) then… Optional (immediately after) A. 125 lb harness sled pull, 85# bamboo carry (45# bar with 20# KBells hanging on each side). We don’t have a yoke 🙁 B. 175 lb single arm rev drag, sprint (more like a jog,… Read more »
225,245,255,265,275 x 5 reps
155,170,180
73# KB’s 25# DB’s Rx hold at the top
Demon 5:34 holy crap
Nice work Brian!
Thanks
A. 55/57/57/59/61kg – 4 reps per set
B. 48/52/57kg
C. Lunges 30/35/35lbs, flys 10/12/12
D. 6:44, thrusters get me every time
5 rounds of:
10 ring swings, rest 1 min, 6 strict KTE, rest 1 min, 15 GHD hip ext. with 2 sec hold at top, rest 1 min
4x50m dball carry 100m – gonna build up to that 400m, with my weird back don’t wanna blow it up 🙂
A. 195×4 across
B. 155/165/175
C. 24kg KBs & 20#dbs
D. 5:23 (95)
Mobility Completed
A. 135, 185, 205,225, 230
B. 140, 151, 165
Mobility and Activation – done
A. 115 (5) – 135 (5) – 145 (5) – 145 (5) – 150 (4)
B. 100 – 100 – 100 – 110 – 110 – 117 – 117
C. WL with 35#, RF with 5#, ISO – done (tougher than i thought these would be)
D. “Speed Demon” 6:32
(21 + 9 on the thrusters)
Nice work on Speed Demon!
Thanks Ed! Trying to make thrusters my friend. Haven’t seen you posting lately! Taking a well deserved rest?
Sort of, been doing more class WODs and metcons working on my conditioning. Not to mention family and work. Now that Cheryl and Al are back and 2018 training may get back into the groove, see how it goes. Looking forward to seeing you guys again first of the year.
Awesome Barry!!