Workout of the Day
Mobility and Activation
Two sets of:
Rack Assisted Squat Therapy x 5 reps @ 5811
Prone PVC Pipe Pass Thrus
x 8-10 reps
Pec Mash with Lacrosse Ball x 45 seconds per side
One set of:
Y’s, T’s, W’s x 5-6 reps
Sotts Press x 5-6 reps
A.
Five sets of:
3 Snatch Pulls to Mid-Patella + 1 Snatch
Rest as needed
Focus on your first pull off the floor and maintaining your torso angle from lift off to the mid-knee, pause at mid-knee for 1 second before returning to the ground.
B.
Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.
C.
To complete:
400 Meter Sled Drag while Hugging Med ball
400 Meter Sled Drag
200 Meter Reverse Sled Drag
40-54: 135/95 lbs; 30 lbs/20 lbs
55+:
115/75 lbs; 20 lbs/14 lbs
A. Built up to 65kg
B. Used 135kg for reps. Built up to 128.5kg. Then used 100kg for last three rounds x8
C. No time or access to sled today (at home)
A. 135,155,165,170,185
B. 270,305,325,..265,265,270
C. 22:24.
My 400 at home has a dip at the 100 m mark, wowsers that was tough pulling uphill fatigued .. This workout was tougher than i expected ..
A. 115/115/125/130/135
B. 200/225/250/205
C. no sled, will get it in tomorrow.
200m
20kb swings
20 burpees
200m
15kb swings
15 burpees
200m
10kb swings
10 burpees
200m
5kb swings
5 burpees
A) 73-73-73-73-73
B) 135-155-170-135-135-135 (75%,85%,95%,75% 3 sets of 8)
C) Done with my homemade tire sled and 90#…took a bit longer than I would have expected it should have. It was good though!
A. Went light to work on technique 95-105, 115, 125
B. 165, 187, 200
C. Did Granite Games Event 1 again. 98 reps
D. Came back later and did sled pull- didn’t time it though.
I’m in the 40-44 division but I turn 45 4 days after the event. 🙁 CrossFit is the only thing that has ever made me want to be older!
A. Passed on snatch to rest shoulders. Worked on shoulder stability drills: Xiaopeng, Wall Slides, Ys,Ts,Ws, Pec minor and lats mashing with ball and barbell
B. BS: 225 – 255 – 270; 3 x 8 (210 – 220 – 225)
C. No 30# WB, so carried 20# ball and dragged 145# (adding 10# to RX) 4:30, 4:30, 4:25
A. Did not do
B. Done
C. Saturday I did my boxes regular class WOD followed by a Strongman workout that included a 1 mile sled push/pull, so I did Saturdays WOD tonight. Times ranged from 7:15 to 8:00 with 20kg KB lunges and unbroken HS walks.
Mobility complete
A. 115/135/145/155/155
B.255/285/315/235/235/235
C. Fun stuff! Really enjoyed the mental side of that.
A. Done at 75#. Have trouble still doing a full squat snatch at this weight. Frustrating.
B. Knees still an issue so not squaring
C. No sled
Did 18 mile / 1:50 XC mt bike ride
Roll out your IT bands after that ride!
Cause we share same joy – what bike you ride? I have fantasy of Specialized Epic 29 S-works but ouch that price 🙂
I have a scott spark 27.5 – love it. I’m to short for a 29er Where do you live?
650 is great choice, you get best from 26er and 29er. I am based on Helsinki, Finland. I live next to central park which ends to Finnish national forest park. You can drive few days around routes just like in Boulder but less elevation gain. I race in xc marathon in National xc marathon cup mostly. Been Specialised fan my whole life mostly because my good friend was racing in their team when he was in Finland’s national team 🙂
That’s awesome. Scott was based in our town so everyone has them until this year – they moved to Utah. I live in a ski area so ride from my house. If you ever come to the states let me know. I raced in marathon nationals as well a few years ago but now just ride for fun. Good luck with your races and training.
A. 55#, all sets
B. 145/160/170, then 130
C. Completed. Oooh weeee!
A. 75 all 5 sets just worked on technique today
B. 215-245-270/200x8x3
C. Completed with 115#
M&A done.
A. 75/85/95/105/115. Still work in progress on getting under bar. Tried split snatch.
B. 215×5/235×3/255×1/195x8x3
C. Done (but more like 250m for each of the three). Wobbly for a while.
Mob Done
A. 65/75/85/85/85
B. 235/265/280/220 x 8 (2sets)
C. Done. Fun!!!
A. 85/95/105/115/115
B. 185/205/235 3sets of 8 @180
C. Done
M&A done, i can only do sotts press with a dowel right now
A. up to 135#
B. 245, 275, 305, 245# x 8/6/6
C. no sled at home gym, did 100 single arm russian swings at 53# for a finisher
A. up to 200lbs power snatch
note. played Squash yesterday after 25 years ,use to compete.i was stiffer than hell this morning
B.set 4/5/6 8 reps 145 kilos ,Max is currently 170K today i used to be over 200k a year ago
C felt great!
as i said i was stiff but my legs were very awaken today!!!
this program has given my back lots of good feeling at mid section , also has brought my strenght back in a very smooth and consistent way, thanks a lot!!!!
Awesome to hear Marco! And pumped you got to play a sport that gave you passion – fantastic!
Mob and Act done
Sott’s press with barbell
A. all with 65#
B. 180, 190, 195, 145×8 for 3 sets
C. Done, OUCH!
Attended a Russian strength seminar yesterday with Boris Sheiko and Mikhail Koklyaev. Was able to squat today using some of what I learned. Yay!
Next weekend I’m attending a Performance Camp at CrossFit Milford so will adjust this week a bit to prepare.
A: 115,115,120,125,130
B:225,245,255,195
C. Done 135 and 20 wb 17.45
A. 85#, 95, 105, 110, 115
B. 160, 180, 195, 155, 160, 160
C. Done; ouch!
I am off to Hawaii for a week leaving early tomorrow! See you next week 🙂
Have so much fun!
Thank you Elissa!
What island? We are on Maui!
Oh fun! We are headed to the North Shore of Oahu (Turtle Bay Resort)! Enjoy your stay!
Have fun!
Mobility complete
A. 134/145/155/165/175
B. 205/230/250 195×8 two sets
Did Saturday workout assault bike lunges HS walk
My legs are feeling it now