A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%
B.
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar
A. % Done off 170KG max
B. Rx’d 13:54. Round 3 was slowest, stopped on run twice, plus broke t2b. Every other round was unbroken
A. Bryan – 235#, 250#, 270#, 290#, 270#, 250#.
B, Bryan (clean and jerk, 35# vs. snatch) – 16:11.
Following a day behind as Thursday is a typical rest day and I don’t want to do Fran today! Deadlifts 160kg x 5, 170kg x 5, 180kg x 3, 190kg x 2, 180kg x 5, 170kg x 6 These started off feeling crap but felt better on the last rounds. All beltless, alternating grip (I changed which hand was supinated/probates each round) Lower back and hamstrings got lit up. B. I used a 22.5kg dumbbell (50 pounds). 13:26. All UB unbroken and easy, t2b UB, 7/singles, 6/singles, 4/singles. Runs were pushed as much as I could (were still real slow… Read more »
Luke
A. 265,285,305,325,305×5,285×6 on schedule w/ overhand grip
B. 14:01
Did the 20 min emom from a couple of days ago
Monday I did “manion” and my legs are still barking extremely humbling
Just looked it up that’s a serious one man, impressive to get through that
Thanks brother had no idea the doms would be this serious literally had a hard time walking yesterday! I see ur killing it keep it up!
1 RM of 300
A: 210/5, 225/5, 240/3, 255/2, 240/5, 225/6
Limiting factor used to be my back. Now it is my grip.
B: 15:46
45lb DB
T2B 7/5, 7/5, 4/5/3, 4/3/3/2
I’m with you on grip strength being the limiter.
I use wrist straps. No shame, the goal is to build strength in my legs… I can’t use raw grip for multiple reps over 325 with DOG, so rather than doing singles I just strap in. Some guys use hook grip but that’s not for me.
Something to consider for sure. I guess I do plenty of stuff besides DL to work on grip.
A1. Shoulder mobility work
A. 335, 355, 385, 405, 385(5), 355(6)
Immediately after: deload sets of 5 at 315, 225, 135
B. As Rx. 19:00even…did strict toes to bar and had to run back and forth to the treadmill, which wouldn’t start before my last round ? but who am I kidding? I took the rest.
??Strap user here. No shame and no hook for me?
I’m no good with him grip… Yet. I just hold on as tight as I can. I didn’t use to be able to hold 315 for multiple reps back in summer of 16.
Based this off of 420 mixed grip max
A. 295/315/335/355/335/315
B. 14:06 – glad the leg is back and I can run. Did not push it but getting back at it.
Great work!
Glad you’re feeling better!
Yesterday’s. It sucked out my life and the will to live. A. Worked up to 65, then. 75, 85, x 5, 95, 100, 100 x 4. I can’t figure out why this is such a hard movement for me. I don’t think i’ve improved on push press for a year. ? B. Also sucked the will to live. When I dropped the bar after two PP, I knew it was going to be bad. Almost quit, but made myself pick up the bar and keep moving. Scaled the PP to 8 reps. 4 + 15. Did banded BMU during two… Read more »
Time for a rest day? Way to push through Janelle!
The sad thing is, I took one yesterday! ? I think my body is just tired for whatever reason.
A couple days off in a row could do wonders for a tired body. Especially if your CNS is in need of recovery.
There are lots of articles online about benefits of deading/taking some time off… Here are just 2. But you may be due for a rest period.
https://www.crossfitinvictus.com/blog/benefits-taking-week-off/
http://www.crossfitcoolidgecorner.com/deloading-for-crossfit/
Yep. I think you’re right. I also read that doing some longer steady state cardio (like running) can really help with Adrenal fatigue, which I think I have. So today, instead of Fran, I will run 🙂
Way to push through it! Sorry to hear how much the workout took it out of you. My shoulders were definitely feeling all the load from this week. I hope you get some rest. Keep after it!
A. Deadlift: 5×345,5×375,3×400,2×425,4×400,5×375
B. 14:03 Rx. First time running without hip pain in about a month. Definitely need to run more.
Great job JT!
Resting today….can’t wait to hit this one tomorrow. …so tempting to do it today…but my pharmacist thinks rest is a better choice!
Looks like u all have crushed it…great work team!
You should eat some Skittles or something.
Eat lots and get mucho sleep!!
Enjoy your rest day. I’d say you earned it!
Yesterday
A. Push Press: 95/105/115/125/135 x 5 reps
B. 12-min AMRAP
— 15 Burpees (UB)
— Single-arm DB Overhead Farmer’s Carry x 90 Feet (75 lbs)
— 9 Strict Pull-ups (UB)
Rx: 3 Rounds + 15 Burpees + 45 Feet
I feel like the tin-man, my body is SORE.
Nice work carrying your own weight OH on one arm lol. All jokes aside though, solid sub tin-man!
Perceptive ?
Is it still called farmers carry with it overhead? I’ve never seen a farmer do that so I’m guessing it’s a miniture goat farmer thing?
A. Based off 345 all with DOG. Each set felt smooth and easy. It’s exciting to see how each of us are progressing.
B. The runs were a challenge today after all of the lunges two days ago and the deadlifts right beforehand.
Rx: 14:51.
My goal was under 14, and round 3 did me in. My run was the slowest that round and T2B were slow too.
Great work pushing through everyone!
Yesterday push press up to 175×5. I didn’t have time for anything else.
Solid day Mike! Can’t wait to see your new 1 RM deadlift
Nice work Mike!
A) based off 335 with DOG. All felt very easy. I think my true 1rm is probably closer to 360.
B) 12:47 – T2B were so out of synch today
Solid work Wes!
Nice time on B Wes!
You crush!
Crushed it!
Did yesterday’s
A. Up to 4×67.5kg not enough juice for the 5th rep
B. 3+15reps with 35kg and 6 strict pull ups
Burpees + push press is a deadly combination
Great work Mani!
A. Based off 430, thought it would be easier than it was. Last two sets went up quick, the rest was a struggle. ??♂️
B. 13:02. Only problem was slipping during T2B due to the large volume of sweat. All UB.
C. AB reverse tabata – 53 cal
Great numbers!
I’m heading to a gym next weekend with an AB, and want to give your C a go as a benchmark…just to confirm it’s 8 rounds of 10secs on 20 secs off. So you’re hitting 6/7 cals per round?
Yes, there is a button in the AB for 10s on 20s off for 8 rds. I usually get 8ish for the 1st 3 rds and then start trailing off from there.
Sounds like a button of doom! Will report back
Soooo jealous. ..I have yet to be introduced to the AB….good luck James. ..I’m sure u will kill it!
Strong and fast as always!
Nice work, fast pace.
A sumo stance 290, 310, 330, 352, 330×5 310×6
B subbed 200 single under for400
18:45 but no single under on 4th round
A. DL. Based off 315# (brought down from 335). Still some tightness in lower back (muscle spasm in tiny muscle close to erectors?). Not sure if this happened due to bad form on DL last saturday but I realized the pain isn’t coming from my hip which is good news and improvement for me. I made sure to squeez my glutes on the way up and it seemed to reduce tension in that area. Brought down 1RM to what I think is closer to reality with DOG B. 12:35 Rx Goal was sub 12 but after finishing the first round… Read more »
Nice work Joey! Are you using a treadmill? I feel like my run pace varies wildly because of running to a point then doing a 180 and coming back. You’re killing it lately!
Thanks! Yes I usually use a treadmill for runs, I leave it running and hop on and off, usually at a 8mph speed for most wods. It really forces me to keep the pace so I guess it’s cheating a little! I’d be able to run outside now that the snow just finished melting so I might do that soon. Since my gym is on the second floor of my garage though those steps (forgot how many there is exactly but it’s a significant number, like 17-18) do make it tougher and I just haven’t gone for it yet this… Read more »
I had access to a track about a month ago and I felt extra speedy, it also forced me to up my tempo because there were others around?. Nobody watches me run down my street at 530am…
Never know who could be creeping on you through the living room window hahah… Definitely helps to be at an actual track though I’m sure.
We are all watching from the blog!
Horton I’m always watching…
Even when I’m not watching…
I have the 180 turn as well and at the bottom of a hill. I know it messes with my pace. I think I am usually 6.5-7.0 mph though.
It usually takes me a while to get back up to speed, and most of the time the first 200m is much faster. Bottom of a hill sounds no fun
That is a great time, Joey! Can’t wait to try this one tonight.
Thanks Ryan! You will crush it! BTW: I was re-listening to this podcast from last year (see below) and it made me realize that longer runs like last weekend might be a great tool to improve aerobic capacity which would directly translate to better performance in shorter metcons (improved ability of your body to clear lactic acid faster, Hinshaw explains it well). I found it very interesting and will try to incorporate longer duration (1 hour or so) lower intensity run once a week or so and see if I notice a difference. I registered for a 10k at the… Read more »
Crush it might be a bit of an overstatement. I pressed down on it firmly but that’s about it. ?
I like a it of that brute stuff. I have actually done two 3 month cycles of their workout. Every Saturday they programmed a long aerobic workout. The first time I did it there was too much volume for me as I was just getting back into it. The second time around it was really good.
Best of luck to you in the 10k.
I should look those wods up for options on long aerobic work. Thanks man! Great work you did awesome
Thanks, Joey. My nephew and I split the cost of the brute workout. I might be able to send you some examples but you wouldn’t get the tracking or calculations that it does. Let me know if you want to see a few and I can try.
Hey Ryan, thanks! I think an example or 2 of those would really go a long way for me and I might end up registering anyways. You can reach me on FB or by email at jmaltais@gmail.com
I really appreciate that my friend
Great work pushing through, and good thought on the low intensity runs. I need to add that in as well.
Thanks Mike!!
You foam rolling brother?
Not enough I’m sure. I’ve been spending my evenings trying to keep up mobility work recommended by my PT (lower back/hip, T-spine, shoulders). Never been a big foam roller tho my go-to usually was ROMWOD but haven’t had time to do it lately. About the foam rolling I know I’ve read somewhere that you shouldn’t ever roll your lower back? Or are you talking more glutes/hammies/IT band/quads? I’m sure that wouldn’t hurt me… is that your angle here?
I’m with you Teddy…I think he needs to foam roll!
Great job pushing yourself today Joey! Thank goodness I beat your metcon yesterday because I won’t come close to that time!
You said the same thing yesterday, you don’t give yourself nearly enough credit. Let’s wait and see!!!
Nice time on the METCON.
Thanks! Very nice to see you getting back into it in a smart way
I hate you runner types! Actually I just wish it didn’t kill me to run fast. I don’t know how you all do it! Great job
And I hate you strong dude types! Lol! Awesome DL numbers man impressive
A. Hit all %s comfortably, rounding up weights to 2.5kg increments, hit 5 reps on set 5 and 6 reps on set 6.
B. 12.26, subbed 80 double unders for the run, less time but more grippy. The price to pay for training in a globogym! Chained together kipping TTB at the start for the first time in a metcon, but fatigued into quick singles, but progress nonetheless.
Nice progress James!
Thanks Joey, lightning pace from you on B today!
Way to get it done in a less than ideal environment!
Thanks, it isn’t too bad in general but the rig area is about 50m from the door, which you need to put in a pin in to exit…would not go well under fatigue…
That moment when kipping suddenly starts to work is pretty great. Nice job.
Know exactly what you mean! Now to keep it going for longer…
Great job James…glad the kipping t2b are coming together. ..sounds like we have the same issue…I can only keep up a good kipping rythem for so long and then I have to go back to strict . But progress is progress!