Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple.
B.
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead
Rest 3 minutes
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots
C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
A: 135×3/185×3/205×2/225×2/245×2/255×2 (-10# off my 2RM FS … felt pretty good about this)
B. 1:1 rest since I’m a loner – 17 reps and 67 reps. Can’t cycle the cleans with my ankle quite yet. Getting closer.
C. 10/arm @ 45# … swole!
3x: 185, 205, 225, 235, 245
2x: 265
1:1 work/rest ratio
6 rounds + 2
5 rounds
10x: 65, 75, 75
Great job, Noah! You crushed Part B!
A:
100×3, 110×3, 115×3, 120×3, 125×3, 130×2.
B1:
5rds each +6reps @75#.
B2:
Lost count of rounds.
C:
Done with 35# dumbbell.
Great job in pushing the weight today, Trine!
M, 33, 226#
A. 3 reps @ 185 to 225 in 10lb increments, then 235×2
B. No partner, turned into 5 min EMOM.
1st part done at 115lb (clean/push jerk)
2nd part done @ 25# to 10′
C. 12 @ 44lb KB
Great work, Jason! Perfect way to tackle part B.
A. 185×3, 195×3, 205×3, 215×3, 225×3, 235×3
B. Used 45# dumbbells (wrist). Probably should have gone with 55#. 49 reps with Jon.
135 wall balls also with Jon. All unbroken.
C. 24kg kettlebell. sets of 10.
I’m really enjoying this new programming!
Great job, Kico! Always good to find out you’re stronger than you thought. 🙂
A. FS 3 x 185-195-205-205-215-205
B. E2MOM for 10: 3-position Clean + Push Jerk at 145-155-165-175-185
then
5:00 of :30 max reps WB (20#/14ft) / :30 rest
15-14-13-13-13 = 68
C. DB Rows 3 x 12 each at 65-70-75
Was still wicked sore from Monday’s squats and WB. Wasn’t looking forward to more squats and WB, but actually felt much better afterwards.
Yay squats! I hope you like them. 🙂 There’s more to come! Awesome job on the workout and pushing yourself even when you were sore!
Just starting back training after complete shoulder rebuild and another shoulder issues.
A- 80,90,100,110,120,130kg doubles all ok
B- on own so did every 20 sec for 5 mins 5 power clean at 60kg
Then emom 5 mins 15 wall balls all unbroken all ok.
C- 10 reps each arm at 30kg dumbell.
Today felt good and no issues.
Great job! Welcome back to training! Are you limited in any way with the shoulder?
Yes for the minute in avoiding hanging from bar and anything overhead. Current issue I think is impingement in other shoulder than the one I had surgery on stemming from thoracic-rot cuff running down arm.
Sub’d Cheerleaders and Barbell rows
What are cheerleaders?
Behind the neck thrusters. Can be done with either snatch or clean grip. @ the top I look like Im in a cheerleader pose. Im doing those to help with my ovethead pos. strength/conditioning. Learned the name back in 05 a short while after getting into crossfit. 🙂 Guys were dogging CF on a board and called them that. lol
Ohhh that makes sense!
A. Metcon: 4rds
15 push-ups
25 flutter kicks
30 sit-ups
40 air squats
B. Frontsquats: 185,200,210,220,240,250,265 x3 still having issues with front rack
C. No partner so just worked Rxd 40 reps
D. No partner Rxd 130 reps
Hi Seth. Great job today! For parts C & D, did you do a 1:1 work:rest internal? That is a great way to tackle a partner workout if you’re partnerless.
Yes I did sets of 5 and rest for about as long as it took me to complete 5
On the WBs I did sets of 20 and rest as long as I thought it took
A. 4 x 3 @ 225,245,265,285, 2 x 2 @ 305, 315
B. No partner so I used 1:1 work:rest
Part 1 – 5 Rds + 5 Rest
part 2 – 5 Rds + 4 Rest
C. 3 x 10 @ 60
Great job, Scott!
A. 185, 225,275,295,315,315 all for 3..form started to compromise so tried to focus on better form on the last set instead of going up
B- 10 rounds plus with my Ryan.
C- 6 rounds plus 7 with Ryan.
Conditioning still really a weakness so hopefully I get that back soon!!!
Nice work, Jason. Yeah, conditioning always feels terrible the first week or so back at it. Keep up the consistency so you can get past that phase quickly!
Jason…why don’t we see you anymore? Hope you’re doing well buddy.
@ CJ Martin…I am at Pt. Loma…6 am class now! I’m back!
This is fantastic news!!! Look forward to catching up with you some morning soon!
44m 6′ 165lb
I tried to warm up and do today’s workout but, I only got in 3 sets of front squat. I got to 175×2 and ended up cutting the workout short, it was only 12 degrees in my garage and I couldn’t keep warm. I didn’t want to injure myself lifting heavy with cold muscles so I called it and lived to fight another day. That said, the few front squats I did felt pretty good.
12 degrees?! You are a very dedicated man, Mark. Good call on listening to your instinct and body.
A: Wendler deadlift
B1: 5+6 (went 2nd – no rep’d once)
B2: 4+7 (went 1st unbroken)
C: Completed rx with 53lb kb.
Nice work, Anthony! You guys set a pretty high bar.
A. Wendler
B1. 5+7 G2O – worked with new partner. I did 5 full rounds Rx unbroken.
B2. 3+23 – worked with new partner. I did 4 full rounds Rx unbroken,
These were fun!
C. Completed with 53lb kb
Great job! Looks like the new guy will be alright. 😉