A.
Three sets of:
Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Kettlebell Swings
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (or Step-Ups)
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Air Squats
A.) 45, 50, 55
B.) 6+ 10 Du at 24kg
3 + 2 MM at 25 lbs
8 + 5 T2B
This was a quickie for me so I could meet up with some buddies. A. 3×20 @ 32k each side. Was challenging was I think I could have pressed more. B. DU and KB is in my wheel house so I gotta 7 rounds with 53# hard style “America “ swings. I did the man makers I know, which includes a push up, two renegade rows, and a cluster. Worked with 30# dB. 3 rounds because man makers suck. It’s rainkng here and I work out in an outdoor facility. Couldn’t kip much so my t2b were strict-ish. 10 rounds,… Read more »
OveralI felt pretty good today. Well rested and all.
Almost forgot to post today.
A: 3×20 w/35lb KBs.
B1: 53lb KB and 30 SUs
7 rounds
B2: 25lb DBs and 24” box
2 rounds + 11 reps
B2: 6 or 7 rounds. My sister was trying to chat with me during this and I kept losing count. T2B are a weakness but they went pretty well so that made me feel good.
Great work Ryan! I can not handle any chatter during a metcon…guess I’ve been doing it on my own far to long!
Thanks, Candy. Apparently I can’t handle it either, ha ha! I don’t get to see her often though so it is pretty hard to fault her for it.
Did Mary from Monday but did it “normal” as a 20 min amrap
8 rounds.
A. Lunges
3 x 20 steps 60lb db/@tempo
Rest 60 sec between rds
B1. 7 rds w/ 24kg KB
B2. 4 rds + 1 BJ
Subbed 5 x 135lb thrusters for manmakers
B3. 10 rds + 2 T2B
A. 3×20 walking lunge. 60lb dbs + 25lb vest
B1. 6 rounds even with #70 KBS
B2. 3rounds + 2 man makers (35lb dumbbells and 24” box)
B3. 10.5 rounds
Nice on the weight vest! Good job!
Today’s invictus
A. Done with #50 dbs
B. 6 even 24kg kb
3 even 25lb dbs
11 rounds even
C. 100 push ups
Obliques
Handstand walk practice
Crushed it!
Nice work!
A. Done with 53lb kbs
B1. 6+24 with 70# kbs and Russian swing
B2. 4 rds with 35# dbs and 24″ box
B3. 10+5 all IBM except last rd of TTB 3/2
Part B got spicy when those man makers started. I blacked out somewhere in that couplet to get away from the suffering!
Beast with 35’s crushed bro!
Yesterday’s
Warm up 3 – ran 1/2 mile.
SPU – 10
BMU – 5
Butterfly PU – max unbroken – 12, 16, 18
A. 80, 85, 95, 100
A2. 105, 110, (had trouble with plate math and jumped to 125, 125
A3. 135, 145, 155 – matched PR
B. 5 rounds with 4 seconds left. No. More. Air.
C. free Handstand practice.
Solid lifts on A Janelle!
Still one day behind.
A. High Hang Clean 60/62.5/65/67.5/70kg
Hang Clean 75/80/85/90kg
Clean 100/105/110kg(245#) (Equal current PR)
B. AMRAP 10min, 10 G2O 115lbs, 10 Barfacing Burpees
As Rx 4r + 12
Accessory
Tabata 8x 20s work /10s rest Assaultbike
Dead. But good dead haha
A1. 3×20 at 60 lb DBs
A. 6+28 24kg
B. 3 even 35lb
C. 6 even
As, Ts, Ys
3×8
Way off script this week. Took a full rest day yesterday as I am physically exhausted. Today I spent a bit over an hour just stretching, mobility, shoulder rehab, rolling out, and mashing my tired achy bi’s and tri’s. Kinda felt like I was hit by a truck, but after today’s session I feel a little better. I wanted to take a few days off after the Open and just hadn’t gotten around to it…lol…so for the weekend I’ll just take it one day at a time and see how I feel and do what feels good. You all are… Read more »
I don’t know who that guy is but he sounds REAL SMART. Get your beauty sleep Candy you deserve it!
Luke:
A. Done w/ 55’s
B. 6+28 w/ 24 kg hybrid
2+9 w/ 45s
6+13 (sub’d 10 V-ups for T2B. Right shoulder has been giving me issues when I hang on the bar or do pull ups).
My shoulder has been doing the same since 18.1 and I didn’t even do 18.1! What are you doing to address the issue? I’ve been able to do pull-ups in the supinated grip but not pronated. I had to say it, but a 3-day cycle of anti-inflammatories really helped as well. I waited to do that for a couple weeks to try other options first though. Otherwise I’ve been trying to mobilize my pecs.
Unfortunately this type of shoulder problem is a bit new to me, so I am doing a lot of trial and error. My pain started the last time we bench pressed (3 weeks ago?) and seemed to be where my collar bone connects. It has been off and on since and sometimes is totally fine like in 18.5 where I got 102 reps pain free (standard kipping C2B) and sometimes miserable like on Monday’s WOD where I felt like it was going to fall off afterwards (butterfly PUs). Other than icing every night and taking the occasional Aleve, I am… Read more »
Update from my Chiro today. He feels that it is a repetitive strain injury likely caused by throwing too many fastballs at 8 year olds. Apparently the bursa + tendon is irritated/inflamed, especially with internal rotation type movements (i.e. pitching, pronated grip pull ups, etc.). He recommended icing with an ice cup so that I could massage and manipulate the area to help break up the inflammation.
A. 35# DBs @ tempo
B1. 4 rounds
B2. 2 + 2
B3. 8 rounds
Great work Jay!
Thanks Candy! I read your post. Good to hear you are listening to your body, especially if you repeated any of the open workouts. You can’t build if you’re not resting and healing
I started using the site almost a year ago but have never posted.
A. All 3 sets complete
B1. 5 rounds (no doubleunders so I did 40 rope jumps)
B2.4 rounds
B3. Back screamed at round 3 so I stopped
Welcome Heather…so glad to see we are finally getting some girls to post! This is a great place to be..lots of encouragement, advice, teasing, and love going on around our community!
Thanks! I love this and always follow the “fitness” workout, and even modify at times. I’ll be sure to post more often!
welcome heather, you’ll find the posting community to be a great mix of people; it’ll be cool to see you kick ass everyday as well
Thanks for posting! This is a great community to be a part of.
Welcome to posting with us Heather. I hope you’ll feel welcome to do so often! ?
A. 2×30 @ tempo.
B1. 6 rounds + 1 DU,
B2. 2 rounds + 4 MM (2x20kg / 24″ box jump-up/step-down),
B3. 11 rounds + 6 reps.
Holy smokes! You absolutely CRUSHED B3!!! Most rounds I’ve seen by a mile!
Damn Michal…killed it!!
A) Not time restricted: build to 5 Heavy Deadlifts. In kgs: 100, 110, 120, 130, 140(PR). I could have gone a bit heavier but decided to stop on 140 which is a 5 kgs PR for my 5RM. B) EMOM 12′: 1. 6 bridged HSPU (stacked three 20″ boxes for support) 2. 9 DLs 102.5 kgs 3. 20 DUs Rx had this as an AMRAP 12′ but I preferred to change the format to better accommodate my progression work. Also, it was 6 SHSPU which I scaled to the bridged version (copied from the gymnastics program) and 30 DUs but… Read more »
P to the R Star!!!
I still owe you an email but another option for HSPU for reaching your goal is to do barbell presses but not from the front rack on the shoulders. Instead, hold it out front of you so your elbows are at 90 degrees (same position as you would be in a HSPU but not upside down) and press from there. I will send a video with my notes in the email.
That sounds like something I need to try too!! Thanks for sharing
Awesome work Jorge! Congrats on that PR!
Lots of volume and a PR…Nice work Jorge!!
PR stardizzle son.
A done with 70# db
B1 70# kb 4rnd + 6
B2 with 25# db – 2 rnd
B3 lost count, just kept on moving (slowly 😉 )
Awesome lunge weight!
Couple years behind:
A. 18 minutes (3 sets of each):
— Muscle-Ups x Max Reps (45 sec): 3 the first round, second and third no dice.
— Handstand Walk x 10 Meters: ✅
— Barbell Roll-out x 12 Reps: ✅
B. 12-min EMOM:
— 12 Calories of Assault Bike
— 15 Kettlebell Swings (28 kg)
— 4 Strict Ring Dips x 20X1
I’m sick as a dog this week. Getting in was ultimate victory. It seems like the only time I get sick is when I retrieve my child from childcare ?
Childcare = Petri dish.
That’s just the way it is. I seem to get stuff on occasion when traveling. Airplanes can be like that as well.
Ryan, I’m that guy who chloroxs the whole row.
AND THE PLANE.
I bet you’re the life of the party at social events. You always give me something to chuckle about.
Get well soon champ!
Being that I’m always the designated kid-watcher when one is home sick, I’ve contracted everything that goes through my kids’ schools. Yay parenthood?. Way to get it in despite the feels.
do you roll around with the children showing them who’s the boss?
Hope you feel better soon! Well done doing this
There you are! Sorry to hear you’re sick. But VICTORY for getting something in today. Hopefully it helps you kick the crud.
Coach! Coach! I promise I’m still committed. It just stinks feeling like a dead possum 🙁
Daycare is a war zone! I’d wear a full hazmat suit if my wife would let me. I drop both my boys off at school & daycare. Hope you feel better
A. DB Walking Lunge as Rx: 3 sets w/ 65# DBs
B1. 20 DU/10 – 1.5p KBS (American): 6 rounds
B2. 5 MM w/ 20# DBs/10 – 24″ Box Jumps: 4 rounds + 1
B3. 3 SHSPU / 10 Squats: 10 rounds + 1
… man-makers reminded me that my tailbone pain is still lingering – came up with a quick sub to avoid TTB … that minute break between the walking lunges felt nearly non-existant.
Nice work, sir. Strong on those lunges.
Solid work!.. hope that tailbone pain gets resolved soon