Workout of the Day
A.
Two sets, not for time, of:
15′ Rope Climb x 2-3 ascents
Handstand Walk x 15-20 Meters
B.
For time:
60 Double-Unders
30 Chest-to-Bar Pull-Ups
30 Burpee Box Jump-Overs (24″/20″)
30 Chest-to-Bar Pull-Ups
60 Double-Unders
C.
Five rounds for time of:
Row 500 Meters
15 Hang Squat Cleans (95/65 lbs)
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Jason Fine (M 40-44)
Wow. Tough 2nd WOD
A: Done
B: 8:07
C: 20:07 (Just slow on second wod. Needed more food today)
M46 late post
A: done
B: 10:38
C: 19:01
Paced everything maybe too much, but just wasn’t feeling 100%.
A. Rope climbs X 3. Handstand walking non existent, more like kicking up to handstand. Did wall runs x 25.
B. 11:33. felt really slow. C2B awful today.
C. 18:48. Rowing is feeling much more efficient, albeit slower than I’d like, thanks to Shane rowing clinic.
A. handstand hold with a spotter
B. 18:01 (jumping p.u.) but was interrupted a few times, plus no-repped myself a couple of times
C. 22:47 did first set unbroken then 5 at a time.
A. overdone-did 3 sets by mistake- handstand walk especially pathetic
B. 8:01
C. 17:21
A. Done
B. 12:16 – c2b was horrible. Trying to get butterfly c2b and they were ugly sets of 3.
C. 17:40 – cleans unbroken and they got easier as I got deeper into the rounds. Had to row a 2:08 to recover though.
A. 2×2 rope climbs/2×30 second free headstand hold
B. 11:33
C. 16:42
Unfortunately, not feeling it today, elbow biceps soreness. Not used to 5 tough days a week yet, so an extra day of mobilizing and lighter work. Sorry, I have to be careful of this old(66yr.) body.
(50-54)
A. Done
B. 16:39
C. 25:25
Squat cleans became very broken on last few rounds. Unbroken sets of anything is a weakness.
A. subbed 10 muscle ups for rope climb. Don’t have a rope set up. Don’t expect them in qualifier, should I be worried about them?
B. 8:51
C. 19:18
Stamina starting to come back. Did warmup,A,B, and C within one hour time frame. Could have done much better on C if I would have waited another 15-20 minutes before doing it.
A. Done..rope climbs legless
B. 7:58
C. 18:00
A – missed will catch up Monday with this
B – 7:29
C – 16:20 looking at other times posted I think I should have pushed the row harder, HSC all unbroken
40 – 44 Australasian Region (New Zealand, CrossFit Central Wellington)
A-done
B-14:21
C-16:11
(50-54)
Thanks CJ
A: Done. HS walks were very broken.
B:14:46 Had trouble with my C2Bs today
C: 21:25
(50-54)
A. 3 rope climbs each set, handstand walks broken up for 20 meters (getting better)
B. Clock stopped at 5 min mark, had 20 burpee box jumps at that point. So do not know final time. Probably between 10 & 11 minutes
C. 15:32 – row 1:56 – 1:58, hsc 1st UB, rest 6,5,4 – need to learn how to break earlier so I do not blow up early in the WOD
Fun workout!!! Enjoy the Grind!!! Male 49
What are our recovery days in this program? Are they set or do they change?
They will always be Sunday and Thursday.
B: 7:41
C: 14:59
Had to race the clock on the last 15 of C. Bicep and arms still smoked from the 100 ctb last week. Had to take it easy on the second set of 30 C2B today in fear of breaking something. Bad warmup today as well.
Don’t skimp on the warm-ups big man. Gotta keep yourself healthy.
Thanks CJ
CJ – How much rest should one be taking between WODS B & C like today. I’m resting about 10 min or so but was gassed for C. With multiples like this, should we be coming back for an AM & PM? Thank you.
A: done. Did a little handstand walks. Then did just handstand against the wall for a minute each round. Weakness exposed!!!
B: 12:12
C: 18:52
A: done
B: 8:10 burpees never get easier on a 6’4″ frame…. Blah.
C: 13:18 paced it through 3. Fastest round was 5th. Maybe left too much on the table.
Good stuff. Thanks CJ.
Nice work Scott!
Thanks. Fortunately rowing is easier for a taller frame.