Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk
Build over the course of the 10 sets to something heavy for the day.
B.
Three sets of:
Clean Deadlift with 2″ Deficit x 1 rep @ 8141
Rest as needed
Take 4 seconds on the ascent – slow and delibirate noting correct positioning throughout each phase; the descent should feel excruciatingly slow and force you to maintain tension to hold positions as you pass back through your ideal lifting positions.
C.
“The 2008 CrossFit Games…Minus the Hill…and compressed into 30 minutes”
Against a running clock, perform the following for time:
“Chest-to-Bar Fran”
Complete rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups
2008 Winners:
Chris Spealler – 3:01
Gillian Mounsey – 5:17
Rest until the clock hits 10:00, and then…
D.
Five rounds for time of:
5 Deadlifts (275/185 lbs)
10 Burpees
(clap overhead in the air – straight line from wrists, hips and ankles)
2008 Winners:
Matt Chan – 2:33
Libby DiBiase – 3:23
Rest until the clock hits 20:00, and then…
E.
For time:
30 Squat Clean & Jerks (155/100 lbs)
(perform as squat clean to overhead anyhow – thruster out of the bottom is fine)
2008 Winners:
Jason Kalipha – 2:46
Caity Matter (Henninger) – 3:30
I like to look back occasionally to reflect on how far the sport of CrossFit has come in such a short amount of time. It’s a nice way to see how far athletes have come in this sport, because the mind-blowing, winning times in 2008 would be mediocre today. It’s also a nice way to honor those who were competing, coaching and/or supporting this sport before there was any money to be made or fame to be achieved. We were all in it because we loved it, and we loved the community. Please keep that in mind, and realize that in 30 minutes you will do all but one sub-5 minute event that comprised the 2008 CrossFit Games in Aromas, California.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Training Option
A.
Two sets of:
100-Foot Yoke Carry – for max load
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Suitcase Carry (Left Arm)
5 Single-Arm Deadlifts (Left Arm)
50-Foot Suitcase Carry (Right Arm)
5 Single-Arm Deadlifts (Right Arm)
Rest 60 seconds, and when the running clock reaches 7:00 perform the following…
C.
Complete as many rounds and reps as possible in 6 minutes of:
50-Foot Sandbag Carry (Bear Hug)
5 Sandbag Squats
Running Endurance Option
800 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
1600 Meter Run
Rest 2 minutes
800 Meter Run
Rest 2 minutes
1600 Meter Run
A) 117.5kg
Continued with some cnj upto 120kg
B) 140,150,150kg
Strength
A) Yoke 200kg
B) suitcase 90kg – 3 rounds
C) 150ft and 8 squats as only had 50kg d ball – 3 rounds
Primary (and only session…had to move) A) 315 B)365 C) C2B Fran:2:45- my I didn’t want to blow my self out and not be able to complete the next to events to the best of my ability so I probably could have gone a bit faster. Burpees and DL: 3:44…ow and I no repped once because was the rule you had to set down the barbell hat year? Squat Clean and Jerks- basically clusters until the last reps. 3:32 Legs were lead weights after all the work before it but I just closed my eyes and picked the bar up… Read more »
Conditioning on Sunday AM:
Did yesterday’s conditioning early this morning:
C2B Fran: 2:28 – I think this is a PR Fran time… UB Thrusters and C2Bs. C2Bs are almost easier than regular pull ups.
DL/Burpees: 3:41 – went well – took one mini break in the second set of burpees but rest were UB.
Sqt Clean & Jerks: 4:06 – thought this would be my best of the three but accumulation started catching me about halfway through. Did first 10 in a minute but last 16 were a little slower…
Overall really happy with the whole thing.
PM Session
A. Clean + FS + Jerk upto 120kg no belt, no lifters. Happy with this after running this morning
B. Tempo clean deadlifts 2″ deficit @120kg
C. 2:37 rxd – pretty sure that’s a PR, haven’t done Fran in 3+ years though
D. 3:46 rxd
E. 7:18 rxd – lost count 3-4x haha pretty sure I did about 35 reps
My barbell cycling sucks at the moment but
my back felt strong all the through so all in all happy with today.
Great work Luke! R’ing your Fran with CTB seems to be the case for a few yesterday. Solid day!
A) Built up to 280 felt really good
B) Did deads at 185 focused on form
C) didn’t do
Strongman accessory done
Conditioning
4:26
5:10
4:56 (done with 105 because 100# is super annoying)
Wanted to be under 5 for each but just got totally gassed during DL/burpees …still super frustrated with my conditioning right now but can tell it’s slowly coming back
Was going to go back for strength and some accessory work but decided it was a beautiful day so took my bike out for an easy 20 miles 🙂
Good to see you got outside of the gym and used your fitness!
AM Running
800m – 3:18
1200m – 5:08
1600m – 6:44
800m – 3:20
1600m – 6:38
Goal was to stay at or below 1:42/400m pace
Session two
Ski erg aerobic
500m paces
800m: 2:06.6
1200m: 2:04.5
1600m: 2:04.4
800m: 2:03.7
1600m: 2:06.1
Mobility
C&j up to 285 which is like 90%
Then 1 single c&j at 295 and 2 attempts at 305 felt good till I tried to climb in singles to pr…
Clean deadlift done at 345 I like those
Con
3:10 I can go faster I think don’t have juice today
3:38 burpees used to be easier when I was lighter
4:43 I’ve done that faster also but after the first 2 in happy!
That was fun those are the kind of wods I used to do 3 years ago when I started this crossfit thing
I thought your weight was going down?
Somedays it is and some days it’s not. I hit a 295 c&j today and a 305 clean which is the heaviest since I changed my diet. But we are also getting further into the cycle. So hard I’m guessing my nervous system is being stimulated and I’m able to hit higher numbers again. If your reading me and chrises conversation half is true and half isn’t. I do want cannonball shoulders, and I want to snatch 265, but the rest is just be.: ) and I hit 245 for snatch yesterday which is the heaviest since I got my… Read more »
S1:
A: Did a version of aerobic/gymnastics from yesterday at 80% to warmup. Legless have been kinda heavy and slow so worked on those so they’re light and fast. Much better. Glad I spent some extra time here today.
B: Clean + FS + J: 140, 155, 165, 175, 185, 195, 205, 215, 225, 235 – missed the first Clean attempt, then made clean & FS but failed the jerk, gave it a third attempt and got it. Only 5lbs off my C&J PR. Happy with this.
C: Tempo Clean DL done at 220.
Awesome day of lifting! Looking strong!!
S1
Clean + Front Squat + Jerk
345
Clean Deads done
Conditioning
2:21 – that beats my best Fran time 🙂
4:01 – hamstrings on fire
3:56 – this always buries me
Haha crazy you beat your Fran time with CTB! Great work!
That is insane
Nice fram time. But what happend in nr 2. Specially
225 lbs doesn’t move too fast through Burpees. I was pretty slow towards the end. Feet jumping out wide
Had to get as much done in 30min as I could.. almost finished it all ?
A. 270# .. feel like this is the heaviest i’ve hit in awhile
B. 345#
C. 3:49 Rx
D. 7:42 Rx
Metcons were slowwww today.
Damn! thats a lot of work to get in, in 30 min! Nice work!
A. 85/95/105/115/125/135/140/145/150/155x (missed last jerk)
B. 155/175/195
This was a fun one!
C. 4:59
*c2b weren’t unbroken – still working on that butterfly c2b so I kipped for this
D. 4:17
E. 5:24 – this one chewed me up and spit me out!
Strongman:
A. Back rack loaded barbell: 205/215#
B. Used a 23kg/62# kb – finished 6 rounds each arm.
First day back from Mexico ??
A. 105/105/115/125/135/145/155/160/170/180 PR WHAT/ 185(Fail) got under it just couldn’t stand it up
B. Used 185#
C. 3:55
D. 4:57
E. 5:52
Oh man… all the heavy breathing. Flight got in at midnight last night
Damn good way to come back! Congrats on the PR and I hope you had a blast in Mexico!!
Except for the conditioning part I thought I was going to die? It was worth it though!
Complex: From 205lbs up to 285lbs (97%)!!
I know I had a weird jerk at the end but I’m happy with what I did today. I’ll have jerk blocks to use soon.
Clean Deads: All 3 @ 315lbs.
Yesterday’s OHS Metcon: 7:09rx
Also, I’ve stopped using my knee sleeves the past couple of days and the knee pain I’ve had for quite a while has just disappeared. Super weird but I don’t think I will be using them anymore.
Everything continues to move in the right direction! Fit and healthy and making some gains! Nice work.
315 and 225 by the Open. Hold me to it.
Deal
Went to visit a friend. Did our weightlifting and his metcon. I won both.
300 for clean + FS + push jerk
Metcon was : 2223 style of
15 t2b
10 cal bike
Max rep front rack DB lunge with 70s
Finished when done with 80 lunges.
Haha you must have left him feeling pretty bad about himself.
Let’s just say you might have a new subscriber soon
Primary Training A) Built up to 255. Was very grateful here. Had two attempts at this weight on 7th&8th round. dropped 20#’s for round 9, then back to 255 and committed to feeling successful before i touched the bar. It worked. B) 255, 305, 305 C) 4:24. Arms caught on fire last round! D) 4:06. Very pleased with steadiness here. held to 50 seconds per round and refused to let myself fall off. E) 5:50. Paid for my hard work on the first two events here. Once I got to 16 reps in I had such a hard time getting… Read more »
Way to push the pace today Jordan! Solid job coming back and hitting 255!
Session 1 primary metcon done see picture B) 5×6 deadlift overhand grip. Not hook no belt trying to strength my grip haha Session 2 3 friends joined we wdid 5 set 2 min on / 2 min off Set 1) 30x c2b / max rep’s remaining time thruster 60 kg Set 2) 25x c2b / thruster 70kg 3) 20x c2b / thruster 80 kg 4) 15x c2b / thruster 90 kg 5) 10 c2b / thruster 100 kg B) for time 21 call skiierg 18 Kb swing 32 kg American 15 wall ball 30 lbs 12 parallets hspu 9 d… Read more »
Primary training session
A) worked to 265
B) 265/275/285/290
Strongman training
A) no yoke :/
B) used an 80lb kb I think I got around 4 rounds
C) 6 rounds + 50ft walk with the 150lb bag
Couldn’t do the conditioning part today since the classes were going on so I got in what I could and am about to head to a track to do the running work
A. 185/205/225/235/245/255/265/275/285/295
B. 295/295/295
C. 5:08
D. 4:41
E. 4:32, legs were wobbly