A.
Four sets for max reps of:
45 seconds of Bench Press
(choose a weight you can handle for 8-10 unbroken reps)
Rest 15 seconds
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 75 seconds
B.
For time:
1000 Meter Row
100 Double-Unders
400 Meter Run
40 Push Presses (115/75 lbs)
400 Meter Run
Went 80 Kg on Bench BP 10,9,8,8 HSPU 8,7,5,4 PU 9,9,8,7 Did yesterday’s wod 40 cals Rower, 20 Burpee Box Jump Overs, 10 cleans 80KG – 8:27 cleans are real tough when gassed! Rest 5 mins Today’s Wod 1000m row 100 double unders 10 Push press 50 Kg 7:45 – was gonna run 800m outside after push press but had to cut the Wod short because the gym was closing and I had to pack up. I spent the day building retaining walls, and landscaping the new back yard so I am happy with my efforts after a back breaking… Read more »
Yesterday’s A. HHC: 80, 85, 90, 95, 100, 105 HC: 105, 115, 120, 125 – caught the last was a little funny and my wrist yelled. C: 130, 140, 150 – my PR is 155 so I was happy with that. B. Really didn’t feel like doing this today low on energy and spunk. But I fought through and talked myself into it. 6:05 RX AB: 1:51 The box jump overs were brutal after the bike! Finished bbjo around 4 min mark. I was surprised again at how dead I was on the squat cleans, as 115 is not a… Read more »
Great time on B for not feeling it! Way to push through!
A1. Bench Press-160# 11/11/8/9
A2. 2/1 then 20/22 second holds
A3. 9/11/10/10
B. Scaled to:
800 m Row(3:31)
80 DUs (10:42) no rhythm today : ( like ugly
400 m run (13:08)
40 push press 95# (15:31)
400 m run 17:44
REALLY short on time today so I picked up a benchmark I hadn’t attempted in about 4 years.
Cindy (Rx): 20 rounds + 25 reps
I think my previous best was 16 or 17 (with poor form). I think I’m capable of quite a bit better. I averaged about 50-55 sec per round with 5 to 10 seconds rest between each. Gotta get back on that bar quicker.
Pulse hit 177 ?
Great work!
Thanks!
That’s great work on Cindy!
Thanks @disqus_ur8znJU3mm:disqus! It took me a couple of days to recover! Just “bodyweight stuff.” lol!
Legit Cindy score! Nice job Mike!
Thanks @disqus_V40r8NSFJ7:disqus! I was crushed afterward.
Nice one Mike!! Great work
Thanks @joeymaltais:disqus!
Mobility Mobility Mobility A1. HH Clean x 1 @ BB,45,55,65,75,85 A2. H Clean x 1 @ 55,65,75,85 A3. Clean x 1 @ 55,75,85,95,105 ***These didn’t feel very good today will try to work a little more on them on Sunday B. For Time – 6:35 30 Cal Row (1:50 and this just may be a PR) 20 BBJO 10 Squat Cleans @ 105# ***I know it doesn’t seem so awesome to you rowing gods, but I started out getting 1 cal on every pull…my average cal/hr 957. That is HUGE for me…I usually start out getting 1 cal every 2… Read more »
your rowing is improving consistently Candy, it’s getting hard to remember this was your weak spot; keep killing it!
Thanx Jorge…I have seen some great improvement with my rowing. I still need to get the endurance down…seems like I start out great and then it quickly falls apart. But slowly that great start is extending longer and longer.
1 Cal per pull is amazing. Keep that up and you’ll be a rowing queen! Sweet work on the GHDs, that’s some solid core volume before the weekend 🙂
Thanks Wes…rowing has always been my nemesis….feels good to be happy with an outing! I train the hardest on the weekends…I have more time and get more than 4 hours of sleep a night..so I make the most of my weekends.
Wow awesome part B! Congrats about the rower! The lifters probably made the rower harder too so you might just be more amazing than you believe.
About C: are you kidding me? I’m OUT LoL
Great work and it’s fun to see your progress on the rower!
Crazy amount of work, great job on the row!
One cal per pull is AWESOME! That makes a huge difference! Way to go!
A done with 195. Didn’t keep count but it wasn’t that good
B 17.05 with 100 SDHP instead of row
“Good” is only a matter of perspective! 🙂
As Michele said. 195 is still a legit weight to bench for multiple reps. I’m sure there are lots of guys out there that would be drooling to do that.
195 for reps on a Friday is always good
A. Done with 185# on bench, 8 SHSPU, 14 SPullup
B. Done on true form runner and 40 alt DB strict Press: 12:35. 1st time on the true form, it is really difficult to find the sweet spot, I was either going too fast or too slow!
C. GHd work
I might have run my fastest 100 ever on that thing…by accident so I wouldn’t fly off! Once you find that sweet spot though…
Yeah I had no idea it would be that tricky!
True form runner…I’m soooo jealous!! Living in NY that is on the list of needed things..but not before the AB!
They are so expensive! It doesn’t make sense for someone like me who lives as far south as Miami, but I’m definitely going to try it out again while I’m up north for the next week. The AB is much more bang for your buck!
Nice work!! Can’t wait to try that runner also
Thanks Joey!
I combined the last two days after a rest day.
HHC: up to 135
HC: up to 165
Clean: 185 failed 195
Bench 165: 11, 9, 8, 6
HSPU: 2, 3, 1, 1
Pull-ups fat bar: 9, 9, 8, 9
20 30” BBJO: 1:36
20 – 30″ BBJO in 1:36…that’s CRAZY fast! Nice work today Mike!
Thanks I didn’t have time to do anything else and I just went as hard as I could. After that I wouldn’t have been able to do anything else!
Great work Mike!
Yesterday’s workout
A. High Hang Cleans up to 72.5kg
Hang Cleans up to 90kg
Clean up to 110kg (Equals PR)
Went for 115kg but my brain shut down the pull under, coach says the pull is strong enough!
B. 40kcal AB
20 Burpee Box Jump Overs
10 Cleans at 175#
As Rx 5:21
Finished with 20rounds w/ partner (10rounds each) of :
20 yards Body Weight Sledpush
Tagteam style.
Have a great weekend everyone!
Dude. That’s really fast. You kicked some buttocks today.
Love your finisher today! Sounds like a real barf fest. 🙂
Love partner stuff!
That B…smoked it Steven! I wish I had a sled…….that looks FUN!!
Killed it!!
A) Take 4 minutes to build 1 heavy paused front squat. In kgs: 100, 110, 120 Immediately followed by B) Take 4 minutes to build 1 heavy hang squat clean. In kgs: 60, 70, 80, 85 Immediately followed by C) Take 4 minutes to build 1 heave squat clean. In kgs: 90, 95(failed), 95, 100 Each of those 4 minutes went out fast. I knew I wanted to go to 120 kgs in that FS and that the HSC was going to be sub 90, but I wasn’t sure if I was going to push to 100 in that last… Read more »
Great work before the weekend!
Great push on the SC Jorge…sometimes when we turn our brain off and just go for it things end up going great…looks like you had one of those moments! Congrats on reaching/exceeding your goal on E…looks like an all around awesome day!
Thursday:
A1. 50, 55, 60, 65, 70, 75 lbs
A2. 80, 85, 90(F), 85 lbs
A3. 85, 90, 90 lbs
Still struggling with
B. 7:21
Subbed 30 cals of rowing
20 burpee box jump overs
10 squat cleans @ 75 lbs
Question: how often is it okay to add extra work in after workouts? I’m talking about gymnastics practice, core work, and upper body work like bicep curls and tricep extensions. Is that basically up to you to decide how you’re feeling? I don’t want to overtrain but sometimes I feel like I can do more.
You must be so close to getting over 90#!!! Post a video and we can chime in to help you with some pointers. If you’re hang cleaning 85, you should be able to get over 90 with a full clean as you should have more power off the floor. Extra work is totally up to you and how your body feels and what your goals are. Definitely don’t want to overtrain, but doing as I call “skill work” is important to tune up the body and work on little things that in the long run will help you as an… Read more »
Thanks Wes! I was able to post a clip from this morning in the thread above. Any feedback you might have would be great!
Totally up to you. Several on here do extra work. See Candy and Jorge – and many others. I try to squeeze in extra core work when I can but don’t post it often. My core is pretty weak after 18 years of little activity and sitting at a PC so it really needs it.
Great work Lindsay…absolutely post a video for these guys to look at. I can personally tell you that they are all willing to help and have great advice. If you aren’t comfortable posting a video on here you can always send @michelevieux:disqus a video…she is amazing at getting back to you and breaking it down for you. The extra work is something you have to listen to your body on. If you feel good and want to push for some extra core work or gymnastics practice then go for it. I generally pick those as extras because they usually wont… Read more »
Awesome response! This is exactly what I would say.
Thank you for all the advice everyone!! I actually did take a short clip of my clean today…and I cannot figure out how to post it for the life of me. ??♀️ It will only let me access my photos! I might email it to Michele if I cannot post it.
You have to upload it to youtube and then you can add the address for the video in your comments and it will post.
or you can instagram it if your profile is public, that’s what i usually do
Got it! https://youtu.be/H4UO-I62434
This is 90 lbs where I’m stuck at.
Hi Lindsay! WL is very tricky, there are so many things we can work on. From what I can see I’m not quite sure if your feet are facing straight forward. Coach Jared recommends them to be opened slightly with the knees pointing in the same direction, it helps to get those knees out of the way when the barbell comes up. One big thing that will help give you more power is keeping that bar close to your body once it passes the knees. To do that try to point your knuckles towards the floor and engage your lats.… Read more »
A) DQ – my left tricep has been killing me this week and I could tell I was favoring it on this weeks’ WODS. Shaun said “holy triceps Batman” so i decided to forgo section A today
B) 12:01 – see above with left arm
– as funny as it sounds, I think my left arm is killing me more because I’ve been playing some harder and faster piano pieces lately that require more out of my left hand. I think I’m going to need to start stretching it out before I start each practice! Enjoy the weekend!
I’m sure the neighbors were like…”what is crazy wes doing this time?” strolling around the block with a weight vest on and a duffel filled with sand could give people some strange ideas 😀
I think my neighbors understand the crazy by now after three years 🙂
Seems like you did the smart choice on A wes; I gotta try that sandbag walk sometime
Ah the old piano injury. Very common in crossfit.
Seriously though, that would be interesting if that was really the cause.
I know! It’s the only thing I could honestly think of!
It’s likely since it is such a repetitive movement! You might try an ice rub and/or CBD oil rub to combat inflammation.
I think those are great ideas, or lay off the practice for a few days, don’t want to ruin my CF workouts.
I’ve done the same thing with a vest and sandbag before, it’s tough to breath. My neighbors just know me as that weird guy that likes to workout and do weird stuff
It’s a good thing!
I don’t think your theory on your left arm is funny at all. I’ve had some issues with my R shoulder and it has been much better with lots of mobility…but it bugs me the most at work when I am using the mouse….I have been trying to be more conscious of letting my shoulder relax when at the computer…has really started to make a difference. Good luck with it hope it’s nothing serious!
Totally get that! I’ve been at a stand up desk for about four years now and have had ergonomic tools for about six or seven (had some training in college about workplace ergonomics). It’s amazing what small positioning can do to help alleviate body pains and aches when you’re performing it eight hours a day.
Lucky for me I’m actually only at my desk about 4 hours. But I did make them buy me a drafters chair so that I sit up higher…being as short as I am I felt like there was no way to relax my arms being in a regular chair when the desk was up to my chest.
Awesome work! Hopefully the left arm gets better soon
A. All bench at 155 and all pullups very strict Rd1 16, 10, 15 Rd2 12, 8, 15 Rd3 12, 5, 14 Rd4 12, 5, 13 B. 17:08 double unders on the carpet killed me, but my legs were cramping on the row so my goal was to finish. Did the push presses in sets of 5 and thought that worked out well C. Random accessory movements: 50 double unders Handstand holds tried to accumulate a minute with no support…many many attempts added together Strict pullups working on stretch at bottom position 12, 10, 10 D. Legs felt weak and… Read more »
That E looks tough…SO JEALOUS!! Great work as always Nathan!
Awesome session Nathan!
Yesterday’s work A. HHC 135#-145-145-155-155-165 HC 165-170-175-180 C 185-190 (tied PR) 192.5(f) -185 Gets mental when I get over PR. That’s the most weight I’ve used for HHC and HC, and HC were way better than last week so happy with that B. For time 40 cal AB (2:32 – PR) 20 bbjo (done @4:40) 10 SC 175, scaled to 155# Time: 8:43. These SC took forever but the weight was doable so happy I didn’t go lower C. EMOM x 10 min HC x 2 reps @135# Wasn’t happy with speed under the bar (and pulling myself under rather… Read more »
Great high hang and hang cleans #s! Enjoy your weekend too!
Thanks Wes!
You went much higher than the Rx % for HC and HHC given your 1RM on cleans. Way to push the envelope.
Thanks! Looking back, I think next time I will keep the HHC and HC to the appropriate % and hopefully will have more left in the tank for full cleans
Tons of work my friend..congrats on the PR’s!!
Lower back really tight from yesterday, was my favourite metcon so went HAM…which hampered me today
A.
Bench @ 60kg – 20/15/16/15
Handstand pushups with feet on box – 8/10/10/10
Pull ups – 8/8/8/8
B.
No rower so
800m run
100 du
400m run
40 push press @ 52.5kg
400m run
11:57
Did yesterday’s work first Hi hang – up to 95kg Hang – up to 115kg Full clean – up to 130kg The most I’ve done since December 2016 – Stoked! B. 5:54. Bike on 1:42, BBJO’S by 4:20. Biked a bit too fast, fell apart completely on BBJO’s (was afraid of even jumping – my legs were pumped up!). Cleans in painful but steady singles. Leg demolition! Today’s work.. Did as an emom of 4 rounds Min 1 – 8 bench press (80/85/80/75kg) Min 2 – 8 hspu (ub, then 5/3 for other rounds) Min 3 – 8 strict pullups… Read more »
You are such a bad ass, Candy…really…good Lord!