Workout of the Day
Mobility and Activation
Two sets of:
Partner Assisted T-Spine Stretch x 20 seconds
Tricep Stretch with a Band x 20 seconds per side (pictured at bottom)
Couch Stretch x 90 seconds per side
A.
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Chin Over the Bar Isometric Hold x 20-30 seconds
Minute 2 – Handstand Wall Runs x 12-16 reps
Minute 3 – Inverted Shoulder Opener x 30 seconds (pictured at bottom)
B.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps @ 3011
Rest 60 seconds
Be careful to GENTLY touch your knee to the ground, or place a pad behind you to which you will touch your knee.
C.
Every 8 minutes, for 32 minutes (4 sets), complete:
Run 800 Meters
15 Toes to Bar
10 Ring Dips
55+: Stationary Dips x 10 reps
Triceps Stretch with Band
Inverted Shoulder Opener
A. Done
C. Mixed order by accident, did this last. Built up to 50kg. First time doing this, should have gone heavier.
B. 4:25, 4:45, 5:10, 5:18
Mob Done
A. Done, COB w/band
B. 65/85/95/105
C. 5:40/5:39/6:05/6:18 Sub 15 GHD SU & 20 DB curls w/20lbs. Resting shoulders.
A. 25 sec holds, 16 wall walks
B. 65# – 10 reps
C. Run: 3:37/3:33/3:31/3:36
Total: 4:58/5:08/5:10/5:19
I did stationary dips and I need to work on these!
A. Done
B. 125#
C. Did these all on the TrueForm, which really sucked.
5:52/5:43/6:03/6:11
Ouch, I understood from regional recaps that it’s really a beast compared to regular treadmill. How did it felt different?
It feels like 1.5x the work. But it is super smooth.
A. Done
B. light weight – up to 50kg
C. Laptimes about 4:30. Running around 3:30 at every lap. I was training again at home. When I’m running at home first 250m are uphill so it slows my time but I’m thinking it as a good challenge. My running has been improving a lot because of these WED & SAT metcons, like them a lot:)
Mob and Act done
A. done
No time today, jumped in with group wod – bench press 5/5/5/5, then 2 min amraps of HSPU, DU, GHD sit-ups. Was fun to workout with a group 🙂
Mobility done
A) did 2 rounds
B) 10 each at 65
C) did 2 rounds. Instead of ttb, I subbed 15 AMSU & :30 hollow hold on bar. Both rounds about 7:00. Run felt ok.
Didn’t have time today so I cut down the volume. Glad that I even made it to the box cause this week has been kind of meh. Hoping Friday is better.
Men 40-44
A. Done
B. Up to 60 kilos
C.
Run splits: 3.02 – 3.07 – 3.06 – 3.01
Total splits: 4.15 – 4.35 – 4.45 – 5.15
Have made huge progress with my toes-to-bar. Not a strenght still but a lot stronger than in December online comp time. Gues this shit really works 🙂 as some seremonia flow masters says in CF seminars. LoL
Awesome to hear Olli!
I actually can’t figured it out because there have not been so many ttb metcons – something else has worked for midline…strange…or then it’s just this modal domains crossfit thing…lol. Maybe this Greg knows a thing or two?
Mobility done; today was brutal on my right elbow, it does not like full extension or being forced into flexion-that banded tricep stretch wow
A. only got through this today; 10 sec was a push to make, did 12 runs, and 30 sec hold
A. Done
Did Monday’s Snatch Pulls + Snatch: 95lbs (light/technique work due to shoulder)
B. Reverse lunge: 95 – 115 – 135 – 145 (10 reps)
C. Done: 4:14 – 4:10 – 4:30 – 5:15
Went unbroken dips and TTB first 3 rds, but couldn’t do more than 3 or 4 dips and ttb on final round. In 111 degree late afternoon AZ heat!
I raced against your times 🙂
Nice. Great job on your times, Olli!
Yeah, run goes like fly but those TBT are my weakness, but developed in those big time in past months. I can run 15 sec faster in this wod but then my midline hits back on TBT, so must be wise on pacing still – lot of work to do with TBT before next open.
I learned that the hard way today. I went all out in a sprint on the last 800, and could only string together a few TTB at a time in the final rd after going unbroken the first 3 rds. I didn’t realize the running could impact TTB so much.
These really teach us a lot of impact of some movement to some other and where individual gets the biggest hit – I think that’s also that little thing among elite people why some do so good in regionals and some fails year after year. Like this year, those who got of the treadmill first did pretty much all poorly in GHD.
OMG that is HOT!!!!
M&A done
A. Done
B. 115# felt heavy enough for tempo and reps
C. subbed out for ttbs, my shoulders werent feeling up to it today. did run, 15 heavy russian swings and ring dips, didnt watch the time.
Mobility done.
A. From yesterday; 95, 105, 105, 115, 115
A. Done. 20sec holds, 12 runs, 20-30 opener.
B. Had 12 stuck in my head for some reason, so 12 reps each round; 95, 105, 115, 125
C. 5:00, 5:30, 5:30, 5:45 T2B unbroken, strict dips but broken.
Mobility complete
A.Complete (20sec hold,14 wall runs, 30 sec hold)
B. 155 for all sets
C. 4:30,4:37,4:30,5:38
Awesome work John!
A-Done
B-Skipped, didn’t want to re-irritate pop in right quad from last week lunges. Quad is feeling fine right now.
C-3 Rounds only to save a little in tank for Granite Games WOD tomorrow as only time in box for 20 Min Wod.
Run splits 3:15, 3:20, 3;30
wod times 4:10, 4:23, 4:40
Running starting to feel stronger even though I still don’t like doing it.
A) Iso hold :30-:25-:25-:25-:25; Wall runs 12-12-12-10-6/arm; Invert shoulder opener all :30
B) All sets with #55 (lunges really bothering my left knee)
C) All 4 runs around 3:30…T2B fine but the ring dips kicked my ass today more so than normal…took forever and the kip I figured out on the bar dips wasn’t transferring at all today…6:48-6:57-7:18-7:50.
A. Done
B. 75-85-95-105
C. 5:30-5:05-5:10-5:15 runs avg 4 mins
A. Done
B. Done with 40kg
C. Done with 15 unbroken Toes to bars and 10 unbroken ring dips
I did not note my time ..
I did also the Sholder press from yet area on bench
Great work Renata!
M&A done.
A. Holds all between :17 and :20. 12 wall runs; :20-sec inverted openers.
B. Reverse lunges: All sets @ 95#(10). First time: Started getting tougher about rep 7 so stayed at 95#.
C. First round about 5:30. Last round about 6:40. Others in between. Toes to bar the distinguisher here. Thankfully, got a break today from typical Northern VA humidity.
Solid work Doug!
Managed to get in a workout at the hotel gym:
A. Seated strict shoulder press x 5 reps (with the funky bicep curl bars): 60#, 70, 70, 80
B. Reverse lunge x 10 reps with 3011 tempo (again with bicep bars) 70#, 80, 90, 100
C. 3 rounds modified from yesterday of: 500 row/400 meter run (rowed once, ran twice as my one rower), 20 pull-ups or dips or combo of them (depending on what was available each round), 10 burpeees, rest 3 minutes
D. 2 mile run outside
Felt great to move after traveling all day yesterday
M&A- Done. i use to spend an hour on mobility before every workout. Kinda nice for a short session and getting out of that habit. Out of curiosity what does everyone else do for warm up. Do you stick strictly to M&A or do you get your heart rate up first? A: Iso Hold- first two I kept at 20 sec, the last three I struggles to maintain15-17 sec HS Wall Run 16 res/rd Shoulder Opener – 30 sec B: 40kg, 50, 50, 52.5kg C: 4:25 (run- 3:14); 4:22 (run 3:12); 4:24 (run 3:17); 4:20 (run 3:10) Trouble getting the… Read more »
I am a pro at the strict/uncoordinated uesless kip!
Re your warm-up question: Befor the M&A, I will usually go for a 600-800m run or row 500m.
Def get your heart rate up before you start training and post a video of your dips – I may do a video tutorial on how to kip out of the dip!
Yes, I need serious help here. I’m a mess trying to kip my dip.