Workout of the Day
A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 60-90 seconds
Double-Unders x 50 reps
Squat Snatch Press
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x 5 reps @ 2113
B.
Six sets of:
Clean x 1 rep @ 90-95%
Rest 2 minutes
C.
Three sets for max reps of:
30 seconds of Ground to Overhead (185/125 lbs)
90 seconds of Rest
Adjust load based on ability level and age division. Goal is to work on cycling a weight that is likely to be used as a “heavy-ish” load for moderate reps.
D.
For times:
Run 800 Meters
Rest 3 minutes
Run 400 Meters
Rest 2 minutes
Run 800 Meters
Done on 6/4 A. 60 seconds each B. 85kg for 4 worked up to 90kg for last 2 reps, sore finger still hampering heavy weight in rack position C. Did 165lbs, 6, 5, 4 reps D. 3:57, 1:47, 3:55 Supplemental HSPU work after cleans. Did 5 minute EMOM of 2 strict HSPU, 2 reps each set except set 4 only got 1, tightened up midline last set and made it much easier. Felt a little more motivated today, but having Lauren Fisher working out at the same time in our gym always helps, she is so damn strong, love watching… Read more »
A. Done
B. 235 x 6 wrist held up first time in six weeks!!!
C. 6, 6, 5 185#
D. 3:06, 1:17, 3:18
good day for me…
A: Done
B: 305# – failed 4th on catch. Was patient on 5/6, felt great!
C: 5, 6, 5 – x5 is the most I could get dealing with bounce. Middle was TNG, but not worth the effort unless we have 10 for time. Decided to re-focus on technique. All reps felt good.
D: 2:54, 1:18, 3:09 – Dirt 400m track
Run’s were not all out but bordered uncomfortable. Anyone else get bored when running? I need to think of some happy thoughts to get me through the runs as the intensity increases.
Pretty solid run times big man. Well done.
I definitely get bored running. Even when I’ve done the endurance classes at our gym and we’re doing 200m sprints, I get bored half way through the 200. Of course, it could have something to do with the fact that it takes me so long to do it, but that wouldn’t explain your boredom. You get the runs over with pretty quickly. — Megan
Megan, I noticed fatigue and boredom hits about 200m of an 800m run. Too funny. I just need to toughen up a bit and embrace running more over the next 30 days. After all, the masters venue has a track and last year the 400m Nancy in the heat about killed me. I had to claw my way back over the course of the next 5 workouts and don’t want to have to do that again this year if I can help it. I need to get better at running in general but especially in the heat.
I wouldn’t be suprised to see Helen this year.
All I can think about is to run faster so I can stop sooner.
heh, thanks Greg. Be sure to give me a call next time your in town so you can be around when my heart stops at the finish line to revive me! 🙂
A. DU’s check. No handstands today. SOTTs w PVC
B. 5×235; missed 240
C. 4, 5, 5. #185
D. 3:20, 1:39, 3:29
Megan Becker (50/5’5″/135)
A. First 2 rounds HSH 60 seconds nose to wall. Last round 70 seconds butt to wall. Still only 15# bar for the squat snatch press.
B. 135# x 6
C. 115#, 3 on the first round, 4 on the second and third round
D. 3:43, 1:36, 3:34 (felt like the third run was really slow, not sure how I was able to go faster than the first one, but these were all good times for me. I’m normally a pretty slow runner.)
Nice work Megan!
Nice job Megan!!!
CONGRATS TO CROSSFIT 808 (Invictus followers) 2nd and 6th in NorCal!!!
Yep…awesome job!
They’re so legit!
A. only 30 sec each round on HSH. 45 lbs on Squat snatch press.
B. 205 lbs x 6.
C. Used 155 lbs. 6 reps per round. Probably could have bumped it up to 165.
D. 3:26, 1:38, 4:11. This is just what I needed, to work on my running. The second 800m was awful.