A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today’s 3-RM.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups
8 Toes to Bar
12 Dumbbell Push Presses (55/35 lbs)
A. Bryan (E3MOM) – 95# x 2, 100#, 105# x 1, 100# x 3, 105# x 1.
B. Bryan (strict pull-ups vs. muscle ups, 35# push presses) – 7 rounds + 4pu + 8T2B + 7pp.
A: 95/95/105/105/115/115 only got 2 on the last set
B: C2B pull-ups done in place of MUs
Used 40lb DBs
6 rounds + 4
Nice one Ryan! Killed it man
Thanks, Joey.
Luke
A. 125,135,145,145,145,145
(Shoulder still feeling weak)
B. 4+9
A. Seated Strict Press
6 x 2-3
135, 135, 140, 140 x3 | 145×2, 145, 1 | 140×3
B. AMRAP 12
6 strict C2B pull ups
8 T2B
12 db push Press @55lb db & 24kg KB
4 rds + 5 push press
A.
115,135,125,130,140,145
Still can’t believe how much better my strict press is compared to last year.
B.
6 C2B, garage ceiling isn’t high enough.
8 T2B
12 PP w/ 65# DB’s
Went with 65# because the weight scared me, but I had to break through the mental barrier. Got it. Went unbroken on all push press!
5+2
Y’all are killing it!
Strong work man! Good on you for pushing through with those 65’s! What have you been doing to improve your Press?
Thanks!
I had ankle surgery in May, last year. So that forced me to work on upper body stuff A TON more. I did any kind of pressing I could do: pushups, HSPU, strict press with dumbbells or a bar, bench press. I’d like to strict press my body weight. I weigh 175, and I press 155 as a 1RM. So that’s the goal!
Dropped in again at a local box. Today was “fun”
A. 15min EMOM
1 – 1 rope climb; done in :15
2 – 10 cal assault bike; done in :15
3 – :30 max DU; 50-52 each round
B. For time
21-15-9
Deadlift 185
GHD
Rx’d 3:35
DL – 15/6, 10/5, 9
GHD – UB every round
Murph Rx
32:56 not my best outing but the little chicken has been caged in the garage a little to long I think
75 in Indiana today had to take advantage
Great work
Excellent time! You sir are ready to wear the 20 lb vest
That’s with a 20lb vest brother
Maybe he means 40#
ScAaaary! Lol
INDEED!!! hahaha
I not good at reading…
Holy s@#t that’s super fast! Thanks for the motivation to try harder!
Beast.
Awesome!! That time with a vest is great!!!
Rockin it!
Crazy fast!
KILLED.
IT. ?
very impressive dude!! Well done
A. All at 3 reps: 135, 145, 155, 160, 160, 160 (2&1)
B. No bar yet, so did 1 strict ring muscle up + 3 chest 2 ring pullups instead of BMUs, toes 2 rings and 50 lb DBs for PP
5+3
C. Yoke walks at 35 meters
4 x 375
2 x 465
Good stuff!
Cool! A yolk!
Can you parallel park that yoke too?? SOOOO jealous…my neighbors would love to see me carrying that around!!
you know it. fits in the other half of my garage when not in use. Excited to be able to incorporate this into my training.
“They see me strollin’, they hatin’…”
Unloaded a bunch of new equipment from Rogue. Which was both fun and work.
A. 55, 65, 70, 75, 80 x 2, 80 x 2.
I suck at pressing.
B. Modified this to match my abilities.
12 min AMRAP
2 BMU
2 CTB
8 TTB
8 push press w/ 35# DB.
I chise a number I could go unbrocken with that weight.
5 + 2 TTB.
BMU getting a little less ugly.
What fun stuff did you get?
It’s a kind of community garage gym that doesn’t have membership, so we pooled money and bought some new equipment. Dumbbells, the nice ones, in 35 and 50#, a set of 53# kb, a set of 70# kb, 2 plyo boxes with the three heights in one box, two sets of rings and two oly bars. It’s really nice to get new stuff!
That’s awesome you guys run a community garage gym like that! That’s grass roots/old school Crossfit at its best!
Yeah, what did you get? You’re holding us all in suspense!!
Very Nice and Exciting!!
Thanks for sharing. Looks awesome – especially considering that you get to share this with so many friends. I see a rower, climbing/pulling rope, and a ski erg in your set up too. Gimme a heads up if you’re ever moving into a neighborhood in the Columbus area. We have lots of homes for sale nearby!
LOL, we do have a fun space and a great group, including a few seniors . We desperately need more pull up bars and a safety rack and FLOORING! And there are a few items on the wish list like a yoke, but overall it’s a great place. We slowly chip away at the things that we need. 🙂
Awesome work Janelle and congrats on all your new gear that’s great!
I’m just here to see what hilarious comments Teddy makes today. You never know what clever introspection or unsolicited testimonial he may provide at any given moment.
Actually I’ll hit the workout later as usual.
A. 95X3/115X3/125X3/130X3/135X3/140X3
B. Subbed for strict pull-ups and 40#dumbbells
Five rounds +13 reps
***I used a flat bench with foot pegs today and held feet under me with the pegs. Last USSP I sat on my jump box and had the sensation of falling backwards. Which is the preferred style for this movement???
A.
135×3, 155×3, 165×3, 170×3, 175×3, 180×3
B.
6rds even (subbed 4 strict pull-ups for the muscle-ups)
Those are big time presses Jose! Great work all around.
Right on!
So, on the WOD from over 2 weeks ago, the 40 DU one, I strained my calf, so bad that I ended up in the ER because I did not realize the severity of it. I have basically been off of it for 10 days, and back doing upper body and mobility work. Gave today a try though since lower body was not in use.
A. 135/140/145/155/160/165 all for 3
B. Got 5 rounds plus 20 reps, hands got smoked on the MU’s but glad I was able to Rx everything today.
Wow, hope all is well moving forward!
thanks, it is getting better each day. Slowly but surely. Was able to DL 225 today nice and easy.
Oh my gosh! Sorry to hear about your calf! That sucks! Hope your recovery goes well. Good job on the WOD too. ?
Recovery is going well, more range of motion each day. Thanks on the WOD, lungs are still in shape which is nice.
Ah man, sorry to hear, wishing you a speedy recovery… no pun intended
Thanks, it is better each day. Not going to do any explosive work till probably May.
Speedy recovery Michael.
Glad you’re back brother!
I forgot to post earlier. Yesterday I did the snatch work up to 125 lb. My technique is improving so hopefully the loads will follow.
Today:
A. Press up to 135×3. I failed an attempt at 145.
B. Subbed c2b for muscle ups
5 +2
Good work everyone!
I was planning for doing skill work today, but woke up completely beaten after yesterday’s wod; I’m taking a rest day and will add the dip drills into saturday’s wod.
I think this is a great idea sir, great idea.
good call
A. Up to 150×3, stoked to be doing strict press pain free first time in almost 2 years.
B. Mainly tried not to die on a VERY rickety squat rack/pull-up bar at work. 4 rds + 4 BMU, subbed 135# BB PUsh press for DBs.
C. Bis and tris
You just took three years off of you by using the word, “stoked.”
Sadly that still makes me old
Tuesday’s
A. Every 3 minutes for 18 minutes:
— Rope Climb x 4 Ascents
— Handstand Walk x 50 Meters
— Tuck Rock to Tuck Sit x 15 reps
B. Three sets for a million reps:
— 3 Minutes of Assault Bike: 43/39/37 cals
— 2 Minutes of Burpee Box Jump (24″): 18/18/20
— 1 Minute of Strict Supinated-Grip Pull-ups: 14/15/15
Thinking Taco Bell tonight.
Excellent choice #gainz
50 meters HS walk? NICE
you can’t go wrong with Taco Bell
Oh yes, you CAN!!!
Are you trying to lose weight? TB is good for initiating a purge ?
I still haven’t met anyone that hasn’t regretted eating T-Bell right after consumption ?
It was so much better in the early 90s when I’d spend my hard earned $3 and get like 9 tacos!
Get dem gainz teddy broski!
A. USSP (OT3M):
3 x 145, 150, 155, 160, 165 | 2 x 170
B. AMRAP 12 of:
4 Ring MUs / 8 – 2p KBS (American) / 12 – 55# DB PP
5 rounds + 1
… a few mods baked in to avoid tears and tailbone tears … strange how those words are spelt the same.
You know what’s strange and really gets me? Driving on parkways and parking on driveways.
Mind blown.
There’s a story behind that Teddy…
Man you are really on a tear today!?
Chris, is it me or are your overhead presses significantly improving? Nice lifts!
Had to be in work at 6.30am this morning, so training tonight. Will update.
Went bouldering last night for the first time in a while…great fun, but was a bad idea looking at part B today!
A) 95-115-135-145-150-155(only 2 at 155)
B) 4 rounds + 12
-50# DBs (that’s all I have)
– tried bar MUs the different direction on my rig. Always feared hitting my head on the wall , but was never an issue today.
Well done man and nice set up
moar pics of set up please! Looks great. What’s the distance from top of the bar to ceiling? Curious because I’m pretty sure I’m going to be cutting out a big hole in my ceiling soon.
The cage folds down from the wall with the bar about 21” from the wall unfolded. Lots of fun goodies in the garage 🙂
Wes, seriously, I want some input on your setup. There are a few things I may like to copy…that weight storage/locker system? Absolutely brilliant! and what company made that fold down rack? I was only aware of the one by PRx which is way too expensive, but yours seems very similar. Lastly, what’s the distance from top of bar to ceiling (overhead clearance)? I’m 5’7″ so if we are similar heights, based on your overhead clearance I might be able to get away with bar muscle ups in my garage without cutting out a hole in the ceiling.
Shoot me a text or call and I’d be more than happy to help. I built this folding rack to fit in my space perfectly. Welded it up with a buddy. Used the same idea as PRx, but wanted something way more solid, less expensive and fits in my garage. I’m working on a folding GHD system right now, have all the pieces cut, just need to weld it together. The concept is I want everything flush against the wall so I can still park inside.
three.zero.three. 345-7384
Also, did you make your own rower (on the right)??? this set up is so badass. Please teach me.
No sir, that’s an old school beautiful Model A !!!! Picked it up on Craigslist and felt we would properly take care of it versus a random person with it collecting dust. My main rower on the left is a model B (with upgraded components). Did my message come through about giving me a call or text? three.zero.three. 345-7384