A.
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps
*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85% or more
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Air Squats
40 Double-Unders
A. Bryan – 145#, 155#, 165#.
B. Bryan – 3 rds. + 40.
A. FS x 3
225/230/235/240/245/255 (PR)
Good news is the 3RM PR. Bad news is my lower back barking (atypical for me) and I def felt it during B.
B. Rx 4 + 2. Both KBS and squats were slow due to A. DU felt crisp though.
A.) 135, 135, 145, 150, 155, 160. Felt I left a little out there on these, might have been able to push the weight more.
B.) 5 rounds even. Started with a 20 KG bell, but felt good and upgraded to 24 KG for last 2 rounds.
FS 1RM – 195
A: 145/145/155/155/165/170 = 87.5% all x 3
B: KBs 16kg and 60 SUs
4 rounds + 20KBs + 30AS. I had to walk outside for SUs which took some time.
That was sort of a break after the punishment we got on Saturday and yesterday.
B. Rx
5rds 12:20
KB-UB
Sq- broken all over
DU- a hot mess ?
Time to walk the dog the 2 hrs of SUP. Here’s a pic of the last time I went SUP – turtle
A. Done based off #265
B. 4+17 RX+ with #20 weight vest
A. 120, 130, 135, 140, 145, 155 pretty sure that’s a PR.
B. This was in my wheel house.
6 + 8 KBS RX
All rounds UB.
My feet HURT!
C. 10 strict CTB
3 banded BMU
14 Low ring mu turn overs
10 strict pu.
I guess it’s in your wheelhouse. Nice work, sister!
You killed it! Congrats on the PR!
Great PR and B, plus that looked like a killer C
B. 3 rds + 25 reps RX
A. 3x 185/195/205/205/215/220
B. Rx’d 5 rds even with American swings. Also wrote 30 for swings so I got a little extra in….
Kb – UB/UB/UB/20-10/20-10. Grip got the better of me
Squats – UB all rds
DU – UB but with a couple trips in the middle rounds
Wow! 5 rds with 30 swings?!?!?!?
Yeah I’m way more into fitness than reading comprehension. Oh well
Impressive. Up to 15 KBs, no big deal. 20 is starting to get serious. 30, at least for me, is where things get downright nasty. To do that many in that time speaks volumes to where you have brought your level of fitness.
Absolutely! At 20 swings I was trying to hold myself together mentally…
Impressive dude!
WU: Banded ISO Holds and FS x 3 @ 55#, 85, 105 (sock footed) A. FS x 3 @ 120, 125, 130, 135, 140 (sock footed), 145(with lifters but only got 1) ***140 was tough and got ugly, but I thought I would put my lifters on and give 145 a go since my 1 RM is 155…But could only get 1…not sure if it was the shoes…or just me being a wimp 🙂 B. AMRAP 12 min – RX – 6 rounds + 2 reps 20 – KB swings – UB 30 – Air Squats – UB 40 –… Read more »
Huge numbers on A and you destroyed B!!! Well done my friend
Shoe-less squatters unite! Blazed B, nice job with those DU’s
Haha…Joey actually was the one that told me to try it. Iv done it a few times now…I like it!
Love squatting in socks! I usually do all my warmup sets in socks only, then put on shoes when I get into my working sets. Sometimes I just roll the whole way through with just socks if it’s high reps and lower weight. Great way to feel the floor and build foot strength!
WU: OHS 45# X 8 then FS 135/155/185/X4
With 8 T2B & 20 DUs X 4
A. 200/215/230 X.3 twice
B. Three rounds +24 reps
Round two double unders were 21 and 19 unbroken in round three 37 double unders unbroken a new record
Congrats on the DU PR Jay!! Looks better every time!
A – 205, 220, 230, 235, 245, 255 (i don’t remember ever having done that before, so guess that’s new 3-RM?)
B – w American swings but 80 singles – 5 rds + 7… still sweating…
congrats on your PR! Nice on B also
Awesome PR! Nice work
Thanks Joey, you as well… PR on A and blazed B, man your numbers were intense
That B played into my strengths in a big way, it was a fun time 😀
I don’t think i like your idea of fun haha
Congrats on the PR BFS! Question…do you really squat barefoot??
Up until about 6 – 7 months ago, yes… now i wear socks to appease the globos
I’ve started doing all my warm ups “sock footed” and I love it!
We’ll get you to go barefoot soon enough
Im intrigued by it… do you have any articles/any kind of references or material that talk about the benefits of it?
That’s my motto!
Nice work!!
1 1/4 front squats. – 205,205,225,225 x 3
Front squats 245,265 x 3
4 rounds
8 rounds airdyne 15 second sprint. 1.45 rest
Question for everyone: What are your fitness goals?
Trying to figure this out for myself and hoping some of your goals will spark my own
It’s a question I’ve asked myself multiple times and the only clear answer that keeps coming back for me is to commit to the process, focus on quality of movement and to bring the intensity. The only substantial goal being to do what I can today, right now, to get better… and that will add up over time. I perceived not having clear goals as a negative for awhile but after reading the book “Chasing excellence” by Ben Bergeron it slightly changed my perspective on it. BTW it’s a great book I definitely recommend it
Thanks Joey, I really appreciate the reply. Would you be willing to share the why behind these: “commit to the process, focus on quality of movement and bring the intensity.” When I was young, I was after getting swole and building my body up to be as big and strong as I could. Now I’m much more motivated by functional movement and wellness (and I still wrestle with kids in HS and college). But I think I’m heading into a new phase of life and am looking for something to motivate me or ground me during hard sets and when… Read more »
My goal when I started following this consistently about 4 yrs ago *gasp* was to work my way to being able to do the metcons Rx. I think over the last 6 months or so, I’ve definitely been doing these Rx more often than not, but along the way it was always to do better than the results I logged the last time we did said WOD. My “why” is really a “why not.” At 42 *cough* I’m desperately fighting that perception of a closing window… refusing to accept I can’t get stronger or more fit. I’m an ectomorph, so… Read more »
I definitely do not have clear cut goals. But I think @barefootsquatter:disqus has it about right! Why not! I am going to be 47 this year…no cough needed because I embrace that…I can do a shit ton more now than I could 20+ years ago. But for me it’s totally dedication that keeps pushing me. Seeing the score from the last time we did a WOD and not doing better is heart breaking for me…but tomorrow is another opportunity for greatness! If I didn’t do crossfit I’m not sure I’d make it through my hectic lifestyle…it’s therapy for my MIND,… Read more »
Totally get where you’re coming from. First, by “commit to the process” I’ve chosen for myself I mean multiple things like following this program, doing my PT work/mobility work regularly, keeping what I consider decent nutrition/sleep… and so on… the quality of movement and intensity actually both fall into this as well. The reason I need to do it is because I know for a fact that these things will lead to me becoming a better athlete but also (hopefully) a better person. In this book I mentionned he says that happiness lies in process and not in the result,… Read more »
Good question man!
My biggest goal is improved quality of life for the remainder of my life. Getting stronger, fitter, learning new movements and overcoming obstacles has brought me confidence, more energy, motivation and focus into other aspects of my life. Working out enables me to get the most out of my life, and that’s what really motivates me to get after it, hard and consistently.
My answer is pretty simple. I’ve done basically everything very competitively in my life and at a pretty decent level. Now, I’m more in maintenance mode…. with the goal of being able to play with my grandkids actively when the time comes. I also want to live past 100, so I know general physical activity will get me there. Small goals of being able to just do anything that is presented in daily life (last week was 6’ down in a window well, jump and muscle up out of it). My answers aren’t measurable and specific, but broad and suit… Read more »
My fitness goal is to be hotter at 45 then I am at 35, and then to be smokin at 65., and then 75 etc… 🙂 I want long term mobility and fitness and health. My immediate goal is to master some of the more advanced movements like BMU, RMU, HS Walking, snatching a good percentage etc. I have had three kids and look better now then I did when I was 20, but I want to push my body and see what I can do, while still maintaining LIFE. I can’t afford the time or energy to work out… Read more »
I love working out, plain and simple. I started at 15 and liked having muscles but also liked pushing myself to see what I’m capable of. 21 years later it’s still basically the same: I love it and everyday I still want to see what I’m capable of. As I’ve gotten older I’ve realized my needs are changing… mobility and durability are just as big of a focus as strength and speed. My goal is to not let life/job/kids/etc. keep me from doing what I love, but rather to thrive in it and encourage others to do the same. I’m… Read more »
A. Front Squat up to 117.5kg/260#
B. As Rx: 6 rounds flat
I paced it at an OT2M pace which just held up untill the finish. Next time I can push a 1:50/round pace on this one.
Who’s gonna hit 7!?
Accessory
Every 2min for 8min
20sec AB sprint
10 SHSPU’s round 1&3
10 GHD Sit-Ups round 2&4
awesome job
Nice work Steven…I think 7 rounds is there for the taking!
A) 190/200/205/215/225/235 – should have went heavier
B) 5 rounds with 1 minute and 36 seconds left. Lower back was getting tight, so stopped early.
– wife subbed single unders instead of DU and crushed it with 6 rounds flat. She said she couldn’t walk up the stairs! Hahaha.
180 air squats after today’s part A, heck yea, i’m sure she had problems with stairs!
wow, you were smoking it! Do you focus on your breathing when you’re doing the KBS? I’ve found that my back doesn’t tighten up so much on swings when I focus on breathing (in on the way down and out on the way up)
I do the same thing and try to relax my breathing…
My back started to tighten up as well and I realized I wasn’t hinging at the hips very well…once I adjusted that I was fine.
My 11yo and I hit this together in the hot and humid garage this morning. He did the Fitness WOD and I did the Performance WOD.
A. 6×3 Front Squat: 165lb(2) – 185lb(2) – 205lb (2)
200′ Farmers walk between sets (40lb DBs)
B. 12m AMRAP: 4rds+80 reps
C. 1 mi easy run/walk with Matty (10:48)
Now time to hit the pool to cool off and relax! 🙂
Great work by both you and your son Kevin…that’s awesome that your 11 yo hit this!
A. Front Squat (OT3M)
3 x 225, 235, 245, 255, 265, 275
B. As Rx (American): 5 rounds + 16
Heavy and fast…Chris M must be in the house!!
A: 185, 195, 205, 215, 225, 235
B: 3 full sets + KB swings and 15 air squats
C: Sit-up pyramid, 20+10 until failure, then max
Hotel WOD
A. 30s max FS w/50# DBs, rest 2mins
19/18/18/18/16/16
B. Subbed 50# DB for Kb and 200m run for DUs
-4Rds flat
C. Tabatas: push-ups, bicep curl, plank
Love the creativity on A, did it bring 18.2 memories?
Ha I didn’t even think about 18.2, but the leg pump was real! So far I’m liking the hi-rep subs with DBs, it’s a nice change of pace
Nice man. Making me want to buy some dumbells.
Nice!!!
Oof… felt the burn just reading that… very nicely done