Warm-Up
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Deadlifts x 3
Box Jumps x 3
*Practice speedy transitions throughout
Rest 30-60 seconds
Then…
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Compare results to April 19, 2019.
A. 10: 43 with ski erg
Hi,
A: 16:19 (5:26, 5:36, 5:17) dl @93kg
B: done
single-leg dl with kbs @16 kg
Barbell glute bridge @ 100 kg
Bye
Did part A after coaching morning classes (today = Saturday)
Rx
225#DL
13:53
Just finished this one after completing a house project. I didn’t have much time to warm so the first couple rounds helped serve that purpose at least a little.
Runs started off 1:50 and 1:45. The rest were 1:40 or slightly under.
All push press were UB at 125 for an 8000 lb total. That was my goal. I wanted to go up after 5 rounds but 6-8 were a grind to get the last 2-3 reps.
Good work this week guys!
Legs are trashed.
100 DB bench press #70s
*10 pull ups every break
19:23
15/15/12/12/12/12/12/10
A. Last time I did this (not in April) my time was 12:40. Got 11:21 this time. 145# DL All movements UB and was able to keep a steady pace throughout. Rows were 1:54, 1:55, 1:57 Felt good in a terrible way. B. Used two light DBs to keep more square and this worked way better then a single KB. 5s, 10, 10 x 8 reps Glute thrusts – 145, 165, 175 X 6 Side planks ✔️ C. Watched Coach Travis’ video on HSW positioning and practiced a bunch. The kick up and the marching in place. Felt like it… Read more »
That’s a huge improvement!
I am happy I don’t weigh that much at the moment ?
12.39 with 85kg for the deadlift.
Felt good, sometimes hard to get the breathing under control.
I was wishing I weighed 95# as I warmed up. (Not really, but ya know what I mean!)
A. 11:18
200# DL’s. All stepdowns.
B. 8 each leg @ 135, 145, 145 @ tempo
6, 8, 8 @ 245
Planks = Done
I started CrossFit in 2007, and I think they might be the first time I’ve done this wod since then. I forgot how painful it is!
12:33 at 215 lbs. I’m fairly certain I’d be done sooner if I weighed less. Just a guess though.
Accessory work at 55 lbs kettlebells and 135 lbs barbell.
My posterior chain is PUMPED.
“Christine” – 12:07 at 155# DL
What does the number after the @ mean? For example 6-8 reps @20X1
tempo throughout the movement 🙂
Thanks!
… searched for awhile but apparently the boxes are in shop ?.?.? (odd)
A. 4 RFT of:
500m row | 12 – BW Deadlifts (190# aka time to shed some summer stuffing)
10:57 (1:50 row / UB Dead)
B1. Posted Single-Leg Deadlifts 3011: 10/side w/ 1.5p KBS (try 2p next time)
B2. 60′ Yoke Carry: Yoke + 180#
B3. Side Plank: 50 seconds/side
… good work day.
We actually spend quite a bit of time repairing boxes so I’m not surprised! Yay for the yoke carry!
RX 11:29 185#
Rows-1:45/1:47/1:49
Crushed it! Nice work, Patrick! Way to keep those rows sub-1:50!
A. 11:57 @185# (bw 177#), box jumps slow as usual with the step down.
B. Done.. glutes are toast!
Glutes!!
I just can’t justify a jump down either. Not worth it! Great time- I’m gunning for sub 12 next time.
I could barely get out of bed today, so sore between my shoulder blades from Monday going from no working out to pullups and TTB.
About halfway through Christine it started mellowing out, conditioning is still on vacation, 21:25 scaled down 9kg to 90kg from BW due to my crazy DOMS.
This is probably the worst week I could have picked to get back into it 😀
That’s means it’s the best week! Great effort!
Good job getting yourself out of bed to do Christine! Take care of yourself to recover well too.
a 176lb 12:55
A. 12:25 @ 200#
B. Done.
Christine rx 12:48
Very limited time today so that was it. 13 hour on call shift. Another sleepless night with the baby. Taking extra care with rest and less volume but don’t want to not train for months! Happy with the time though.
Good job Michael! Keep it up!
Good work on Christine, and way to keep after it with the little ones. I think most of us are parents, and we have all been there too. The good news is it doesn’t last forever!
Thanks! Having the second has been a gamechanger and made me realise how easy my 2 year old is! Hopefully the sleep is just a phase – only 4 months in with the youngest.
Warmup
E4M 32‘
400 m run ~2:00
8 S2O rd 1-3 60 kg PP/ 4-8 70 kg PJ
Rest 1:30-1:15
Score: 9350 lb
First run since month.
Tried to push it on the runs and stay consistent.
Great work Simo!!
Thanks Mike!
8 s2o at 70 would bury me after the runs! Awesome work. Hoping to hit this tomorrow at 60 across.
You will crush it!