A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.
Making this up since I missed it earlier this week.
A. Handstand balance practice.
B. Scaled to 115# in preparation for Murph.
22/22/22/22/23. After hitting 40 total reps in rd 1 I made that my goal for every round. Ugh…
A. 5 rds
Handstand push ups x sub max reps
:30 L-sit
B. Rx
19, 18, 16, 13, 13
That’s awesome Chad! Well done
This is really great news. It’s been a long road back with that one hand right? Reading this just have me chills. Excited for you bud!
Thanks buddy. I appreciate it. It’s been a grind but this programing and community have been so big in pushing and motivating me. I really appreciate it.
Was on vacation for a wedding for a week so bad food and no workouts other than a run and a 6 mile hike. So today was rough Am-1 mike bike to work Warm up- 1 mike ride home -stupid hills A. 5rds 5 ring rows 5 ring dips purple band 5 strict leg lift to hand height 5 ring assisted pistol ea leg 1 rd of B bar complex increasing wt ea rd 35/55/65/75 A stretch quads, back, gluts B. Rx @75# Time left on clock/ burpees 1:26/17 1:26/19 1:18/13 1:16/12 1:16/12 I hate cardio…that means I should do… Read more »
3 min. Heavy bag. 30 sec rest
Rd 2 – 17,17,15,18,19
Heavy bag work… Throwing combos or sandbag work?
Throwing combos…
Great for a warmup!!
A: Yesterday’s performance A @45#. 10/10/8 on the SLDL and press.
B: Today’s B as prescribed. 13/7/0/2/DNF
Got to one FS last set the A workout above drained my shoulders lol. Got some major hypertrophy feeling in the arms.
C: Yesterday’s B – 4:55/4:58/5:01
HOLY S**T
Had an active recovery day with some hot yoga. Trying to get outside my comfort zone & learn to be a little more flexible. Great scores today.. looked like a brutal one
A) AMRAP 15: – 15 power snatches 35 kgs – 15 DUs – 15 wall balls 9 kgs – 15 DUs Got 3 rounds + 5 reps This one seemed so easy on the whiteboard, but it became a struggle really really fast. I did the snatches UB, 7/5/3, 7/5/3 and then 5; WBs were UB, UB and 7/8, DUs were messy but they came out. B1) AMRAP 1’30”: 21 cal row + MR ring dips. Got 2 1 min rest B2) AMRAP 1’30”: 18 cal row + MR ring dips. Got 3 1 min rest B3) AMRAP 1’30”: 15… Read more »
A. Handstand walk practice
B. 5x2min AMRAP. #135: 3 Hang clean, 6 S2OH, 9 Front squat, MAX burpee
30, 23, 20, 16, 19
All but 4th round unbroken. I quickly realized I went too hard on round one
Total beast JT
Thanks Joey
Good Lord…30! You set the bar high, sir. Bravo! If you kept pace that would be 150 burpees while doing the barbell movements…I don’t think I’ve ever done 150… But 108 in this workout probably had you feeling somewhat wrecked. Great work JT. I’m motivated to do this one tomorrow.
A. Every 1:30 x 18 min (3 sets) Alt pistols x 12 reps, 16kg kb goblet hold 30s L sit paralette hold (bent knees, happy to get it UB) HS thigh taps facing wall x16 reps (very happy about feeling stronger on these) Ring muscle ups: 6-6-5 Pistols: felt a weird irritation on the inside of my right knee on these for the first time, thoughts? B. Rd 1: 95#, / burpees: 28 Rd 2-5: 115#. / burpees: 23-19-19-21 Bb felt heavy so opened with 95# but quickly realized 115# was better for me on this one today. This went… Read more »
Great work today, and well said. There’s always more things to get better at in Crossfit but the basics of intensity are always most important.
Thanks my friend
U’ve pulled sick metcon times as is, can’t wait to see what intense Joey PR pulls!!
Thanks dude! Can’t wait to see you posting again
This is something I’ve been thinking over myself… Let’s hold each other to this. The way I see it, we both want to be more aggressive in implementing scaled options when it will yield better intensity. The trick is knowing when to scan and when to Rx. Can someone come in on that?
Yes! Let’s do it! It’s definitely not easy but too often I find myself pacing instead of pushing myself in the uncomfortable intense zone. We gotta go when we don’t feel ready yet, keep pushing more reps when we think we’re done and just dive in that intensity and push the limits as often as we can. If we have to tweak the wods or weights a bit in order to do that I think it will be well worth it for us
Deal. Let me know what you think of Friday’s wod as soon as it posts.
I’m definitely going to scale the lunges. Thinking 24kg kbs should do… i know they will still be hard but as long as I can finish the sets within 5:30-6:00 I don’t think I’ll go any lower. What are you thinking?
Feel free to add me on fb https://www.facebook.com/profile.php?id=507481912
Or contact me by email jmaltais@gmail.com
Still feeling sick from my cold. Lungs are not working at 100%
A did some free handstand practice, pistol and l sit up
B 12, 10, 6, 6,6 at 135
Last two rnd I had to break complex in front squat
WU: 400 m run; 25 sit-ups; 10 OHS w/ pvc X2
A. 40 seconds work/20 seconds rest of:
Handstand holds
L-pull-ups 6/6/6/
Right and left plank holds
B. With 115#
11/12/14/13/13
A. E2mom for 18 min
Max banded bmu – 2/2/2
12 alt pistols @ bw, 20#, 25#
That’s a super freaking intense and awesome B! Well done!
Hahahaha
Damn that’s a lot of burpees, burpee queen
Hey guys, haven’t had a chance to post in awhile, but am still following the program. For all of you log keepers out there, we did this on Oct 20, 2016 if anyone is looking for a comparison. Hope you are all well, keep rockin!
Hey BFS…I was thinking that u hadn’t been with us in a while …glad you are still working hard. Stay with us…I have always enjoyed your company! Hope all is well!
All’s well, busy, but well tyvm – hope u are too
Wow, that was a depressing trip back in time when I was in much better condition! Check the bottom of the comments, Teddy was just dreaming of being the great goat whisperer that he is today!
??????
LOL
Gotta consider the circumstances on these comparisons tho… one WOD does not determine progress, esp since u’re one of those who consistently sets the bar here
Hey dude glad to hear from you! Don’t be a stranger
Thanks bud, hope all is well – keep setting those PRs!
Luke
A.3 sets not for time of
3-5 BMU
30” L-sit
Max Handstand hold*
2-3 Rope Climbs
8-10 Pistols
B. 135# – 18,18,19,17,15
*I got frustrated with my lack of ability on the handstand holds, so last set included a handstand walk up/down some plates. My weak imitation of those beasts at Regionals. Was really fun to try. Happy Hump Day!
Super D Duper day Luke! Miss Anika!
I think all the 5 and 6 round torture we have been enduring lately made this more tolerable than it might have been a month or two ago. Either that or I completely blacked out like Will Ferrell in Old School.
-Luke
Love that movie! Totally killed it today Luke, great work
Sorry I did not post yesterday. I was meaning to congratulate many of you on your row/run times. Some of you are some serious rabbits.
Yesterdays
45 lbs. KB for the PSLDL
35 lbs. DB for press
Did every 8 min for 24 min, still don’t have my legs or lungs back so avg. 1:50 for row and 2:04 for run.
Today.
A. done, did pistols to low box 6 each leg, HS walks over plates and managed to actually turn around once, L-sit on handles for 30 sec, with kick thrus, 6 L-sit pull ups.
B. Rx’d, burpees 17/19/17/15/15
Those are some damn nice times for not having your legs and lungs back. Always giving your best Michael!!
Props on going Rx on B brother! That was Built.Ford.TOUGH.
Great work overall!!
A. Stretch + Movement Prep
B. Scaled (115 lbs): 15/15/12/8/15
That one was a doozy.
Still, 115 was a nightmare. Those combined exercises together were painful.
nice job on rd5! way to finish strong?
Don’t tell me…. a pretty girl walked into your gym in round 4?? That was a great workout Teddy…high five!
I would say my wife, but it was just my noodle arms that prevented me from hitting double digits that round ?
Solid work!
Nice work Teddy boy!
Crazy B hermano, way to push that last round
A) handstand holds, handstand walks, strict ring MU
B) used 95# to save the shoulders
15/18/18/18/19 burpees per round
Super fast on those burpees.
High five for you Wes!
Solid work Wes
Did the baseline fitness test from Monday:
2:12 — 2:48
209 — 2:51
141 — 3:19
109 — 3:51
18 — 4:42
Dnf 8 reps
Quick first two rounds. Just need to maintain now!
I tried to pace myself. I knew that T2B was going to be a trainwreck (and it was), so I planned to do pullups and pushups UB, but do 8/7 or 5/5/5 on T2B, but even that strategy didn’t work after rd2. Wall ball shots is another weakness (mental weakness) so I broke those up every round too. I will be very curious to see what my times will look like after I get T2B down. All of this stretching, mobilizing and strengthening the thoracic region better pay off!
It will take time and consistency. .but it will all come together …great job Nathan!
Great work Nathan this one was a monster
A. Did: Frontlever progression, Alternating pistols, HS walk, L-sit PU, Paralette shootthroughs, HS hold, L-hang hold, paralette tempo dips, strict ring MU’s, press to handstand progression, ring MU’s
B. As Rx at 135#
Burpees: 22, 19, 16, 18 (pretty girl entered the gym), 15
Accessory
Some more press to handstand progression against wall
LOL! You have to watch out for those pretty girls. 🙂
You crack me up ?
In all seriousness though, you crushed B! 22 burpees?! ☠️
22 Burpees, you are a rockstar. Legit.
are you a gymnast?
Trying to be! The whole gymnast thing has really sparked my interest so I’ve been putting in extra time on it for a while now. Noticed it brought me gains in other departments as well. Checkout Carl Paoli’s stuff and his gymnastics wod’s. Good stuff.
Awesome stuff dude very nice to see someone put time into it like this
Funny how we had the same trouble in the last round. …lol
Great work today Steven !
DOMS from Linda on Sunday set in yesterday afternoon.
Warmup Tabatas:
Hips
Alt position Plank
Shoulders(x-over symm)
Assault Bike – 55cal
A. HS walk, Lsit, strict pull-ups.
B. Modified to 6 sets of 1min work @95#
3 hang clean
6 push press
9 front squat
Max burpees
1 min rest
-10 burpees all six sets. I’m happy I scaled as my legs still struggled on the FS at 95# and the 1min work was right at my max output for today.
Nice scaling, it’s awesome to know your body and adapt the work to match your needs and get the most out of it. Solid work!
gotta agree 100% with joey, your scaling always looks on point, great work dude
So many deadlifts, bench press, and squat cleans in Linda, the body just said no today.
I could tell during the warmup it was either going to be a bad day struggling with the weight, or a good day of moving fast and UB if I scaled.
Good call. Just by looking at this one I think I’ll be modifying the weight too to allow for high intensity. I’ll see tonight and go by feel
how long did it take for you to see significant results from your cross over symmetry work?
3-4 weeks before I noticed improvement. 3-4 months before my shoulders were pain free again in pressing and ring dips.
That’s kicking ass getting 10 burpees in at 1 min…great job TLH!