A.
Three rounds for time of:
10 Power Cleans (135/95 lbs)
50 Double-Unders
Rest until relatively recovered, and then…
B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
A. Bryan – 8:15. Christy (70#) – 7:21.
A few days behind…
A. 3:53 Rx; UB on cleans rnd 1 with one DU miss on rnd 1. Rnds 2&3 role the cleans and went UB on doubles.
B. Done; 50# and 135#/8 on all sets
Done in a hotel so mods for only 50# DBs
A. 18.0 – 4:49
B. 3 sets: Single leg deads with 50# DBs, single leg glute bridges x 20 each, side planks
C. 18.0 – 5:37
What were you doing in a hotel?
Daughter had a gymnastics competition in Houston. She Brought home the 1st place all-around hardware!
Ahhh…travel sports. Good times. Congrats on the all-around!
A. 4:08
5/5 on the PC
49/1, UB, UB
B. 35, 55, 35 – my back lit up on the second round, so I backed off.
145, 145, 145
Did the planks.
A) 3:33 @ 115#. Wanted to test the lungs while finishing this cold. Unbroken DUs
B) short on time, so took out the rest. 53# KB and banded glute bridges today
Did yesterday’s A but did shoulder presses because I need to put in extra work for pressing overhead.
A. As Rx’d 4:27
I bit short on breath because of a little cold I’ve caught during the week
B. Done with 22.5kg dumbbell and 60kg barbell
A. 3 rounds: 10 #135 PC, 50 DUs. 3:54
B. Single leg deadlift 3×8
Glute ham raise
Side plank 3×45 sec/side
26 degrees out, hands are frozen.
A. 5/3/2 on PC’S and almost UB on DU’s. Tripped up one time each on rds 2 & 3
B1. 8 x 53lb kbs
B2 8 x 95lb bar
B3. Done
A. I focused on the one Minute per round idea so the first round was my marker.
(10) 125# PC and 35 DUs @ 2:11
At 9:00 I had all 3 sets of PCs done and 86 total DUs. Took me until 10:39 for 3×35 DUs.
This was killer my HR shot to 181 and I was gasping for O2.
B1. 30×7/35×7/40×7
B2. 45×8/65×8/85×8 B1&B2 moves were 1st for me
B3. Done
C. Actually A from yesterday bench Press
C1. 150×4/160×4/165×4/170×4/175×4 @20X1
C2. 155 11/11
A.
RX 8:43…. I really need to practice double-unders, I am bad at them. Every workout that has double-unders, it is the movement that kills me and slows me down. In this workout, the power cleans became my breather. I know Michele I need to practice every day!
B.
3 rounds RX
Single-leg deadlift: 6 reps w/2p KB
Barbell glute bridges: 7 reps w/ 115lb barbell
Side plank: 45sec each side
I have no idea if I did these correctly but, I tried even if I did look like dork in the process lol.
A.
RX 8:43…. I really need to practice double-unders, I am bad at them. Every workout that has double-unders, it is the movement that kills me and slows me down. In this workout, the power cleans became my breather. I know Michelle I need to practice every day!
B.
3 rounds RX
Single-leg deadlift: 6 reps w/2p KB
Barbell glute bridges: 7 reps w/ 115lb barbell
Side plank: 45sec each side
I have no idea if I did these correctly but, I tried even if I did look like dork in the process lol.
A. RX – 6:09
PC – 5/5, quick singles on rounds 2&3
DU – 3 misses/3misses/6+misses…ugh
B.
Single Leg DL x 8 @ 4011(first time doing) – 16kg KB / 24kg KB / 75# DB
***The heavier I went the easier they seemed…I stopped trying to pull the weight up to my chest and my balance was much smoother…will start at 75# and work up next time
BB Glute Bridges x 8 @ 20X1 – 55# / 75 / 95
***Will start at 95# and build next time
Side Plank x 60s each side UB
A. 5:37 135#, 20 jumping lunges (don’t have DU’s yet)
B. 8 reps w/62# KB x1, 70# x 2
8 reps w/95# x1, 115# x 2
Side planks – done
Nice work today Joe or Bill or Mike or Jon!! Just guessing…
A. 4 mins 48, one trip each set of dubs and PCs 4+3+3
B. Barbell bridges at 40kg, wow those are hard!! Fun session.
C. Invictus gymnastics hspu,C2B and ttb session
Fast work on A James! This was a fun session..wasn’t it!!
Thanks, looks like you smashed b too!
A. 5:34 Rx
B. 8 reps w/55#’s
8 reps w/75#’s
Side planks – ✔️
Glad you posted first Kelly…gave me a little insight on where to start with B. Nice work!
I tend to go a little light so you can definitely handle more!!
Happy Friday everyone! Another “Opposite Day” is upon us where we do the conditioning portion first. For Part A, use a weight that you can string together multiple reps (at least 3-5) whether it is touch and go (or if you drop each rep, hands on bar right away). This should take less than 6 minutes so set yourself up for that. If you don’t have (consistent) double-unders, either do 20 Jumping Lunges; 200 meter sprint; or spend up to 60 seconds each round doing as many doubles as you can. Here are some tips on cycling your power cleans:… Read more »
A. As Rx: 3:20
… a few trips here and there.
B. As Rx
Single Leg Deadlift 4011: 3 rounds of 8 reps w/ 1.5p KB
Barbell Bridge 20X1: 3 rounds of 8 reps w/ 95#
Planks: 3 rounds of 45s
… have never done these movements before so was clueless on proper loading … decided to worked on tempo and range and ramp up the loading next time maybe – 2p / 115# … have a good weekend folks.
I started to light on B also Chris…made it harder to balance and I kept wanting to pull the KB up to my chest….but I like today’s session. SUPER FAST A…NICE!
A. 3 rounds, 10 PC @ 135# + 20 jumping lunges
4:16
B. DLs @ 65#, bridges @ 105#, planks
Nice work Dave!
Saving this for tomorrow. Off day today. We brought home the hardware from last night’s championship soccer game. I came away with a strained calf, bruised eyesocket, and a Blown out shoe, But it was totally worth it!
What position do you play? Guessing midfield with your work ethic!
The league is 6v6 plus keepers, so my position is best described as “middle”? We put three across the back, two in the middle and one up top.
Sounds like a lot of running, congrats!
Way to go Longhorn! Congratulations buddy!
Thanks!
Earned it – sounds like blast – congratulations to you and your team.
Great times, thankful to be in good health and still playing at 36. Crossfit has paved the way for that no doubt.
Haha sounds like a great game!
It definitely gave me a few reasons to remember it for many years?
if you blew out your shoe then it’s all good. congrats champ!
Thanks! It was a bit of a disaster but thankfully there were only a few minutes left.
Love your soccer mayhem!!
Awesome! Congratulations!
Single session today: A) 10 mins of kipping pull up practice B) “Angie” scaled. With a timecap of 20” – 30 pull ups – 70 jumping pull ups – 100 push ups – 100 sit ups – 100 air squats I split the pull ups in sets of 5 until the 20th rep, then did singles; jumping pull ups were done in sets of 10; Push ups in fives, trying to rest as little as possible between breaks; half way through the push ups I realised I was able to finish within the timecap so for the situps I just… Read more »
Nice work, sir. That’s some volume.
I tried to do one C2B after resting a bit, my arms wouldn’t even go up
So what was your total time?
19’37” forgot to put it there 😛
You did GREAT Jorge…so proud of you and your progress!