A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean x 1 rep
Start at around 65-70% of your 1-RM, and try to build by 2-3% per set.
B.
For time:
Row 1500 Meters
15 Hang Cleans (225/135 lbs)
30 Alternating Pistols (single-leg squats)
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean x 1 rep
Start at around 65-70% of your 1-RM, and try to build by 2-3% per set.
B.
For time:
Row 1500 Meters
15 Hang Cleans (225/135 lbs)
30 Alternating Pistols (single-leg squats)
A. Bryan – 115#, 120#, 125#, 130#, 135#, 140#, 145#, 150#.
B. Bryan (Run 1200m vs. row, 155# hang cleans) – 14:29.
A. Had to accelerate this because of time restraints.
85, 95, 105, 115, 125, 130, 135, 140 failed 2x then got it on the third.
B. 10:28
Hang clean at 115. I power cleaned because I wasn’t sure and it didn’t specidy and didn’t want to squat if I didn’t have too.
Boom, nice work, esp getting to finish A with the successful rep
Just got back in town from a long RV trip with the family. Drank and ate too much, exercised too little, but had an awesome time! Now it’s back to work 🙂 Did “Rabbit’s Delight” from the 23rd: Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns… Read more »
Sounds like an awesome trip, gotta take a break sometimes! Where did you go?
Went to Bozeman for a wedding and then fished the Henry’s Fork of the Snake River for a few days. It was awesome.
That’s what vacay is for, welcome back
A) built to today’s 1RM snatch balance; in kgs: 40, 50, 60, 70, 75
B) complex: snatch pull + hang squat snatch.in kgs: 40, 42.5, 45, 47.5, 50, 52.5, 55
C) Find today’s 1 RM squat snatch; in kgs: 60, 62.5, 65, 67.5, 70(PR)
D) For time:
20 power snatch 42.5
20 bar facing burpees
20 overhead squats 42.5
20 bar facing burpees
20 power snatch 42.5
Time 11’47”
PR city amigo
Nice job, congrats on another PR
A. 1RM Thruster
155, 165,175,185,195,205,215(F), 215
B. Subbed 175lb Thrusters for Hang Clean
11:48
Subbed Thrusters for the cleans today. I’ve been pushing the right hand pretty hard the last 2-3 weeks and it’s doing good but was feeling a little sore and tired today so tried to let up a bit on it. Spent what felt like a lot of time staring at the bar in B in between sets. Went 5-5-3-2.
Thank you for clearing the air as to why you would sub thrusters for cleans…that’s a HUGE never..no way…not gonna happen for this girl!
Hats off to you for that one!
Ha! I agree. It was denifetly out of necessity! However, I’d rather do heavy thrusters then high reps of 95lb!
That’s some big thrusters numbers dude. Awesome work!!
Thanks buddy. I’ll take heavy thrusters over light all day! That accessory circuit you hit today looked awesome! Good luck in the race tomorrow! You’re gonna kill it!
Wowzers
A. No HC 1-RM in my records so guesstimated 185# and kept going until failure
135/140/145/150/155/160/170/180/190
Failed twice at 200. These felt good ?
B. HCs @160#
Off the rower at 5:38
HCs 5/3/2/3/2-11:39
Pistols 16:02
No amount of chalk combatted the sweat on my hands during B.
Nice work on the cleans Jay!
A. Worked up to 195. My goal was to go Dragonball Z super saiyan underneath the bar.
B. Off script — 10-min EMOM
— 5 Cal for Time on Assault Bike (14-sec each time)
— 5 Hang Power Cleans (155)
— 5 Alternating Pistols
C. Pack my entire house in less than 7-hours and make sure my one-year old doesn’t feel like an orphan in the process.
That B does look like super saiyan mode. Nice work, brah! Dont forget to pack your kid
C.. the most intimidating by far!! Hope you kill it!
If I missed it, sorry. Moving or vacation?
He’s moving…he just hasn’t told us where…probably afraid some of us will want to visit….
???
Moving to northern Virginia, about 20 minutes outside the nation’s capital. It’s my old stomping grounds, for better or for worse ?
Annnnnd I’m still packing…
New gig? Hope the move is a smoothe one. I just came back home from that area. By the way, a quick google search revealed that my former boss was your former client ?. You’re a man of many layers!
Yes sir! I’ll be pastoring a church out there, 25lb vest not included ?. Were you out there for trabajo? Vacay?
Yeah, you gotta watch out for those pot-luck dinners! I’ll be back up there for work in about a month. About 20mins south of you ?
Day behind A1. Rope climbs – 3 legless (to 9′) each round A2. Freestanding HShold – 20 thigh taps + a few freestanding HShold attempts each round A3. Ring MU – 2 sets of 3 of banded rmu transitions each round B. 3 Rounds for time – 22:58 (splits 6:45 / 13:22 / 22:58) 800m run 15 SHSPU (scaled to kipping after only getting 2 in 1st round with many no reps) 15 Thrusters @ 65# (8/7, 8/7, 8/3/4) ***I really wanted to go sub 20:00. But I had to go straight to the bathroom after the 3rd run…nearly pooped… Read more »
Pretty decent time considering 3RFT + poopie. It does go fairly quick when you’re 75% done at the moment you reach the toilet
Yes…so glad the turtle head was poking out!
some days, just making it to the toilet on time is a victory! Way to get after it
Up to 235
7.25 mile run
205 x15 reps
30 single leg box jumps -15 inch
A. Worked up to 285#
B. 15:30 RX
Finished row in 5:36
Hang squat cleans sucked at 225 ha. Really didn’t want to go to singles with the extra DL but did 9 as singles.
yeah, I thought 225 looked a bit off since the female weight is only 135…. if the guy that can hang clean 285 is having fits, I know I certainly will. My max squat clean from the ground is 275…. great job getting through it!
Pure savage.
that’s a lotta weight!
Off script for upper body only and no metcon
Bench press
5×165#
3×175
2×180
3×175
7×155
7×150
Rest 2-3 min
Last 2 sets were 8 reps but couldnt make it
Accessory
3 sets
10 db tate press
rest 10s
10 db skull crushers
Rest 10s
20 close grip db floor press
Rest 2-3 min
Used 25# dbs
10km race is tomorrow morning! Ill let you guys know how I do. Have a great weekend!
I fully approve of any workout containing bench press and skull crushers! Good luck tomorrow!
I knew this would make you proud!
Very nice work today and congrats on the PR’s! Good luck tomorrow…I know you will do GREAT!
Bench press day is always the best day. Skull crushers too?! Do you even Crossfit brah?
Just thinking now I forgot my shades and mirrors tho, so it probably wasn’t very effective. Still have a lot to learn…
Good luck, have a great time at the race
Here’s a quick vid on pistols for reference: https://youtu.be/R1mxpLzYgxM
Cool, thanks for sharing!
A. Worked up to 205lb hang clean which is about 95%. Added 10 med ball slams (25lbs) between rounds.
B. Changed this one up a bit since I don’t have a rower:
1 mile road run (7:18)
15 hang cleans (135lbs) – 5/5/5
30 KB overhead walking lunges (40lbs) – 15 lunges ea. arm
(12:42)
Super hot and humid in the garage today!
Great idea on the slam balls in between rounds! I have gobs of slam balls at my disposal at the gym that I’ve never used (and I’ve never seen anyone use them to be honest)…I’m sure to get some funny looks, but this is something I’m going to do next week for sure!
I like to do those as an ab movement. Fun throwing those things in that you don’t see often. Tire flips, Farmer carries, land mine stuff etc.
I would love to have a giant tire to flip around!
Thanks Nathan! I like doing the slam balls, ab wheels, handstand holds, farmers carry, knees to elbows, or maybe some DU’s between heavy sets of an E2MOM or E3MOM. Depends on what the strength set is that day. A good pairing is back squats and box jumps! Definitely give it a shot next time. Good way to sneak in some extra core work.
Taking over for Michele while she’s in Russia. Please scroll to the bottom for today’s warmup and workout notes 🙂 Let me know if you have questions!
A.
Kg
50/60/62,5/65/67,5/70/72,5/75
B.
84 cal AB
132 lbs
30 pistols
13.49
A. 175, 180, 190, 200, 205, 215, 225, 235
Deload sets at 225, 205, 185, 135
Tweaked something between my shoulder blades…gonna go easy on B.
B.
Great job on the pistols!
Nice work! Hope the tweak resolves with a night of sleep.
Congrats on the pistols! Hope the tweak isnt anything major
Congrats on the pistols!
Hope you are feeling better…nice work on the pistols Nathan. I’m almost afraid to ask..but what is belly to bar?
A different pull-up variation… actually I don’t think it’s officially called belly to bar but just a pull-up where you pull to your belly. I’m pulling to the top of my belly at the moment but would like to be able to pull to my navel. This would obviously help with muscle ups and other pulling movements.
Finally back home! My wife stayed home and hit Wednesday’s with me:
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (225/155 lbs)
Station 2 – 15/10 Calories of Assault Bike
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 250/200 Meters of Rowing
Welcome back to TX heat! Rough one!
Welcome back! I’ll miss reading those hotel WODS!
Thanks, I’m happy to have the full line of equipment at my disposal again!
now I know why you run so well…sheesh!
Coming in hot gunz blazing! Welcome back man
Gotta let Horton know I’m here ?
Sun’s out, guns out! 🙂 Nice to have you “back”.
Ha anytime my wife joins me a pic is always on the agenda!
Great pic of Mr. & Mrs. TLH!
Thanks, unfortunately she goes back to her box on Monday ??
But did you play Selena?!
A.
130/140/150/160/170/180/190/205(f)
My wife had my #5 plates in the house.. had to make do and take a large jump at end. Kind of bummed. Close to a PR on this one and 190 went up pretty easy. (190 is my PR on the hang and 205 is for a full clean.. feels like progress!)
B. 13:40
1.5K row at a 2:00 pace
15 HsqCl #155 (5×3)
30 alt pistols. smooth and steady. Happy these went well, it has been a long time since doing this movement.
Nice! Glad to hear your pistols went well.
Solid work dude!!
Went off script. Tonight because I’m just shattered lately from the cycle commuting.
3 rounds for time
500m row
10 hang powercleans (60kg)
10 Strict hspu
10.20
Wanted sub-10 but my breaks before the hspu got too long in the last 2 rounds (wanted to make sure I could go unbroken). Rowed at 1:55 pace. Everything unbroken but could’ve moved faster.
Doing a buddy workout with heavy cleans tomorrow as well as running intervals so I should have all my bases covered!
That will be fun doing a buddy workout…good luck!
Hotel session courtesy of @thelonghorn – another hotel gym with very limited fitness gear! A. Emom 8 – progressing quickly on the HSPU scale 9 Box bridge HSPU 9 9 9 fail on 8 10 Dynamic Bulgarian split squats each side B. 30s work/ 90s rest for 24min 1- max FS with 50# DBs 9 10 11 13 13 13 2- max DB bench 50# DBs 15 15 13 12 8 9 C. 50 DB thrusters (35#), 5 burpees every minute. 5.50, reps per minute: 15 10 6 6 6 7 Crashed hard on this, think due to time in… Read more »
Thats some great work James!!
C! That is a rough one, the burpees provide no rest!