A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
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
Compare results to March 30, 2018.
A. 10:45 Rx (205#)
B. Done
The last time we did this was July 16.
A. 12:40 RX. 1 second improvement. So hard. Hope we don’t have to do it for a loooonng time ?. 145 DL
B. This was harder then the metcon because I felt like I should be finished.
35# kb for the DL
145 for glute bridges.
✅ side plank.
A. 8:41 Rx (195#)
B. (Used a lighter KB for SL deadlifts and focused on controlled movement), BBGB (225, 225, 275)
Dude is ur posterior chain made from metal alloy???? Crazy impressive BBGB loading
A. 1.5 mile run 11:00min
B. 18.0: 4:56
Off my hiatus!!
A.
500m row 1:55/1:58/2:01
Row felt like recovery until third round
What hiatus? Great job, heavier load and faster
I went rogue for a while and paused on invictus. Focused on running and stuff for a spartan run that didn’t happen due to hurricane Lame (Ie hurricane Lane)
I was able to squeeze in A today only. Roughly 12 min… I think..(long story) rows were all in 1:55 +/- a few seconds. DL at 155, 5 over BW. . All DL unbroken and BJ with step down.. lucky I was able to get something in today!!
A. 10:49 Rx’d with 170# bb (bw 167 today). Last time was 11:13 with 165# bb. Rowed 1:48/1:53/1:57. Went 6/6 on DL to reset grip and form. Box jumps were just done at a steady pace. 1st few were a bit slower so I could get my legs back.
B. 2 min Handstand work and planks :45 each side. 3 sets
A. 14:39 down from 15:14
DLs with 190 and box was 24” this time not 20”
Smashed the 85% HR zone with 149 to 168 bpm during Christine 90-102%, if my max is 166?
B. Done 40# DBs and 155#
A: 9:32 RX, not quite what I got last time. But still felt tired from my comp. (190#)
B: Done with 35 lb Kb and 165 BB.
How did the competition go? Smashed through that 10 min glass ceiling – great work.
Anika
A. 12:21 with 160# deadlift – had to travel across the gym to get from the rower to the bar, so that probably added some time. Fell off the box once, it was super graceful 🙂
B. Only had time for 2 rounds of this – used 95# on SLDL and 135# on glute bridges.
So fast!
A. Christine – RX – 4:03 / 4:27 / 4:24 = 12:54 (32s lifetime PR using 5# more for DL) 500m Row (2:09 / 2:13 / 2:15) 12 DL @ 125# DOG – UB 21 BJ @ 20″ – UB jump down ***Not positive on BW as I don’t own scales. But the last time I weighed myself I was at 123# so I used 125 just for good measure. During warm up all of this felt horrible..but somehow it all came together nicely for me..WIN! B1. Single Leg DL @ 3011 w/ BB – 55# x10, 75×10, 95×8 B2.… Read more »
Good afternoon, everybody…
A. 11:43 rx; deadlifts UB (205#, about 10# above BW), BJs UB slow and steady jump up, step down. I had too much rest between DL and BJ. Back took a little while to un-spasm in first round of DLs, after that it was good to go and feels fine now.
B1. 30# dbells x 10; first time doing this movement
B2. 235×8
BE. done and done
Great work Chris…but why did you go 10# over BW?
Haha! Laziness is my answer. 2 45# plates and 2 35# plates. Simple!
Good to know I’m not the only one that does that occasionally.
Rx+ stars!!!
Hi everyone! Sorry the notes are late — the workout wasn’t posted last night before I went to sleep 🙂 Warmup: Get really warm for this! Row :20 on, :20 off for 6 sets, increasing s/m each set (ex: 20, 22, 24, 26, 28, 30) Then: 5 inchworms plus pushup + 15 banded good mornings + 10 jumping lunges + 10 box step ups each leg + 15 med ball hamstring curls With a barbell, 5 reps each: stiff leg DL + DL + split stance good morning + back squat + front squat + bent over row Warmup to… Read more »
A. “Christine” as Rx (185): 10:37
B1. Posted SLDL 3011: 3 round of 10 with 1.5p KBs
B2. Forward Sled Drag: 3 round of 2 x 50′ w/ 360# + sled
B3. Side Plank: 3 rounds of 45s / side
… hamstrings weren’t ready for that first round box jumps …
Nice time on A.
Super day Chris!
Yesterday: A) EMOM 10: 1. 3 SHSPU 2. 5 touch & go power cleans. In kgs: 60, 70, 80, 85, 90(failed, got 2 reps then dropped) B1) AMRAP 3′: 10 cal row + 9 power cleans 52.5 kgs. Got 2 rounds + 10 cals 3′ rest B1) AMRAP 3′: 10 cal row + 7 power cleans 62.5 kgs. Got 2 rounds + 9 cals 3′ rest B1) AMRAP 3′: 10 cal row + 5 power cleans 72.5 kgs. Got 2 rounds + 8 cals Today: A) AMRAP 10′: 25 DUs + 8 mts Handstan Walk. Got 3 rounds + 1… Read more »
Just CRAZY work today Jorge! But way to stick with it and finish strong!!
Thanks candy, super happy with how the HSW is coming along
A. As Rx 10:53 @ 175#
<1:55 pace on the row, Deadlifts DOG 6-6 to keep lower back from blowing up, Box Jumps step down. Great workout for keeping breath and pace in check, definitely want to get this one sub 10min! Seems like a great goal: <1:50 pace row, UB deadlifts and quicker pace stepping down the Box Jumps probably will do the trick.
B. Done with 2x24kg KB's and 60kg/135# Barbell
Next time I can go heavier on the Glute Bridges.
Happy hump day everybody!
Solid work today! We matched on pretty much everything…except the awesome mustache.
You can definitely get sub 10min! Nice work Steven
Nice job, Steven!
Super fast on Christine Steven! You can definitely go heavier on those Glute Bridges!!
A. 11:24 Rx(175#). 1:50 rows and UB DLs. Box jumps are not my friend(step down) so I’ll never be fast on this one.
B. Done. Used my 100# strongman sandbag instead of barbell this time for glute bridges since still no pad.
C. 12 mins X-over Symmetry.
Tomorrow feels like a gymnastics/pressing day… please!?
I used a folded up thin yoga mat as a pad for the BGB and it worked great (usually use it for HSPU). Great work today dude! .. and I’m with you on the pressing how about some bench, right?
I use the yoga mat too. Really helps.
Great job today. I am with you on the BJ. No need to risk an achilles injury!
Great work TLH!
A. 10:12 Rx (PR). Last done on July 16th (10:23). Goal today was sub 10:15. Bw today 165# so used that for DOG DL same as last time. Row 1:49 – 1:55 – 1:58 had no gas in 3rd rd. DL and BJ (step down) all ub with fast transitions. Set the clock for 3x 3:25 it helped me keep track
B. 32kg for PSLDL. Last set messy
BGB 8×185-215 / 10×215
Planks done
Have a great day peoples! Rest day and physio tomorrow, back friday
You earned the rest day, great session!
Fast time Joey!
That’s a great time for Christine bro, great work
Crushed it – great work.
Thanks Chris
Dude…great time today!
Thank you! Great work today
I knew you could hit your goal….Congrats Joey!! Super Day!
A. 10.57, previous time was 11.53 on 16th July this year, didn’t do it in March. Deadlifts broken 6 + 6 with a short rest, rows 1.50, 1.52, 1.53. Made up time on transitions and box jumps. Round times 3.19, 3.50, 3.48
B.
PSLDL at 25kg each hand 10 reps
BBGB at 120kg for 8 reps – 10kg heavier than i’ve gone before
Side Plank UB
C. Handstand holds and negatives
Really fun session!
Congrats on the massive improvement James! Solid day. Love that you squeezed in C
Thanks dude, and i need those HSPU! Committing to the accessory as we previously discussed.
Great work, way to speed through the box jumps!
Thanks, we’re both in the step down club! Totally with you on the pressing day tomorrow. Libby if you are reading this…pleaseeee
way to go james
Thanks dude, super consistent on yesterday’s AMRAP3s. Your description on today’s part C made me laugh too!
Solid, James!
Thanks Chris, way to go Rx+ on A!
Congrats on the PR James…HUGE improvements all around!
Thanks! It was a fun one. Think we are all voting for an upper body day tomorrow right.?
I’ll be resting tomorrow…Thursday’s are a long 14 hour work day for me so I usually rest on Thursday and do some sort running and progression work on Sunday’s. But YES I vote for some pressing…my little legs need a break!