A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
Compare results to March 30, 2018.
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
A. Bryan (400m run vs. row, 175#) – 10:55.
A. 18:30 @ 185# Rx
B. 25# KB in each arm; 65# barbell
Late on recording results:
A. 16.50 @75kg (sub. row for SDLHP)
B. Done at @20kg kb and 75kg barbell.
A. 9:20 @ 195# Rx
A. 11:43 RX step down from box.
B. Done.
I did it yesterday. There is strong need to get back to eating lots of calories. After counting macros in the evening it was clear were was the problem -> 1900 kcal/day isn’t the proper amount for 80 kg athlete. 😉
A. 11 seconds slower than last time: 10:39 -> row @ 1:50 / deads unbroken / jump up – step down, until las round with proper 21 unbroken and fast box jumps wich almost make me puke. ;-P
B. Done:
deads with single 24 kg KB / bridges with 60 kg barbell.
Feels good to be back!
Bodyweight – 190
A. 11:54 – row 1:48/1:51/1:58, DL – UB/UB/6/6, Box jumps, 11/10, 16/5, 18/3
B. Done
– rest 6 min
ran 1 mile at a steady pace – 9:30
5 rounds row 30:30 – 48 total kcal – The rower we use has a hard chain to pull, you have to work extra hard when you lean back after you push with your feet
5 rounds – sprint a 3% grade 40 feet – walk back recovery.
Great time, Mike!
Well done sir! Love the extras, especially the hill sprints
Anika
A. 12:42 @ 165# + step-downs
B. 16 kg kbs x8
95# x 8
Planks = Done
Luke
A. 12:07 @ 205# + step-downs
B. 24kg kbs x 10, 8, 8
145#x 6, 8, 8
Planks = Done
Sunday Partner WOD: 30 min AMRAP 5 pull ups 10 Thrusters 75/55 15 KBS 53/35 Run 400 meters One partner does rounds while the other runs. We got 19 rounds + 2 pull ups Today: A. For some reason I was thinking I did this around 8 or 9 minutes last time and I was super tired and not wanting to do it. I finished the 2nd round at 8 min and had all kinds of mean things to say to myself. Finished at 12:41 Then looked back and I had finished in 12:51 last time. So there ya go.… Read more »
The power of perspective! Congrats on the improvement
A: 13:41 @235#. Used a hex bar instead of a barbell for deadlifts. Since I’ve been losing weight, my strength and work capacity have dropped a bit, and I’ve been compensating with bad form specifically on DLs and squat. I tried out the hex bar today to see if my form improved at all, and I think it did. I think I’m going to stick with the hex bar on DLs while I build my strength back up.
B: Performed with 24kg KBs and a 235# bar.
Only had time for A. I was at home so I subbed running for row. 8:29
The run definitely sped this one up a lot.
I’ve been having trouble getting the site to work on my iPhone. I’m posting this from my laptop. Anyone else having issues?
I’ve been having a couple problems, but I thought they were tied to the new Android OS.
1. Every time I switch apps (specifically from my interval timer to chrome) the site refreshes, and does so slowly.
2. I can’t get Disqus to work in mobile view. Every time I click to comment, it refreshes.
Are these similar to the problems you’re having?
Yes to number 2. I don’t really toggle between apps when I’m on my phone but the site does refresh a ton and I get frustrated! Ha
Some others have noticed issues as well. Going to get IT in the loop just to make sure it’s not something on their end.
Run or no, that’s incredibly fast. Great work
A. Christine – RX – 13:28 (4:09/4:38/4:41) 13:38 in March 2018, 13:26 in January 2017 (but used 120# DL) 500m row (2:07/2:13/2:14) 12 DL @ 125# all UB 21 BJ @ 20″ all UB (focus on a powerful jump to land in less of a squat..really felt much better than usual) B. 3 sets PSLDL – 8 reps @ 3011 w/ 24kg single KB (may have been less than 3s decent in last set) BB Glute Bridges @ 20X1 x 8 reps 105#, 115, 125 (5#PR) Side Plank x 60s each side UB between (elbows, hands, hands + 25 reach… Read more »
Another great day Candy!
I like the max DU at the end! May have to do that tomorrow 🙂
Super day! Such improvement on your DUs
7/13 squat program
5 sets 2 fs 4 bs at 225 lbs
This the next to last week before a deload week and testing week.
Metcon:
75 cal row 3:56
50-115 lb shoulder to overheard
25 toes to bar
14:43
I want to retest Christine soon, but I didn’t think 205 lb deadlifts was smart after all the squats.
Solid day Mike!
So excited to hear the results of test week! Fantastic work Mike!
Not sure what my weight is, no scale readily available but last time I weighed myself I weighed 195, and very lately body comp change lately.
A) 13:41 @ 195lbs. had trouble breathing today in a hot garage
B) Not enough KBs at home to do the posted SLDLs so I sub’d jefferson curls instead on a 24″ box x 12 reps with 32kg KB / 135 on the glute bridges
A) 12:09 at 175# with box jumps and step downs instead of overs.
B) completed with 45# barbell
Hey guys! I just started this program because my goal is to finish top 50 or better in my region for this year’s open. I’ve gotten injured following other programs and I really like the stuff you guys program.
1: 8:52 Rx (BW 190#) This was a good one.
2: Used 35 for the KB.
135 for the glute Bridges.
I look forward to getting fit again with all of you! ?
Great time Chase!
Super impressive! Looking forward to seeing your posts
Great work Chase and welcome!
Welcome! You’ve come to the right place! Outstanding Christine!!
Looks like, we’re going to have someone to chase! (badum tsss)
Welcome aboard – you made a huge splash with A – crazy fast.
Did back squats from competitors
3×8 255#
A. Body weight 220# but did 225# for workout.
11:51 Rx
Broke once on DL. Probably shouldn’t have
B. Done
Way to go RX+ Jeff and crush it!
Did my notes not post last night?! UGH. Sorry y’all. Here’s what I put up. Hi team! Libby here, taking over for Michele while she’s at the World Cup. Warmup Heart rate: • 500m row at 65-70% pace Movement prep: • 10 Lying leg raises / side • 5 Lying hip circles each direction / side • 5 Standing hip circles each direction / side • 10 Single-leg RDL’s / side • 10 Glute bridges • 10 Dead bugs with arms over chest • 10 Tuck jumps Then with an empty barbell: • 10 Barbell good mornings • 10 Back… Read more »
They weren’t up… but luckily friday’s warmup was perfect 🙂 Max effort = max fun indeed!
@libbylandry:disqus they were up for me at 6am UK time, although your current comment is awaiting moderation so isn’t showing! Got to love technology 😀
If you use a desktop you can click on the “show comment” and see her post…but not on phone
This is all so annoying! Haha. Sorry y’all! Not sure why sometimes it works and sometimes it doesn’t.
First training in 10 days due to vacation! It keeps surprising me how hard that first training feels after a sabbatical.
A. Christine as Rx @85kg/185# DL 10:45
B. Done!
Regular Single Leg Deadlifts instead of Posted with 25kg Dumbell
Glute Bridges done with 185#
C. 30min Mobility Routine in the summer sun
Good to be back at it!
Welcome back Steven! Was wondering where you went
Welcome back, speedy A considering the break!
Welcome back, but your time def isn’t showing any difficulties
Steven is in the house!! And kickin some aaaaasssss!!
A. Christine @185 DL
10:49 or 11:49. Didn’t take a good enough look at the clock when I finished. Did the last box jump, looked over then payed on the floor ?. Legs were still on fire from Friday!
B. Subbed Glute/ham raises for Glute bridges. I have poor range of motion on these. My hips don’t open up enough on them. Stretched them out after.