Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)
Run 400 Meters
Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.
5:44, 5:40, 5:48, 5:45, 5:45
That hurt. I definitely would not have been as fast if I had run outside. I can force myself to run a lot faster on the treadmill where the belt controls the pace.
Great job being consistent. I just did this too, and it started to get real round 3 for me.
Worked out with a buddy and changed things up a bit…
A. Work up to a heavy High Hang Snatch + Squat Snatch
#205
B. 4 Rounds each for time…
6 PC #185
12 T2B
15 Box Jump Overs 24″
Finished 20:45. My times were avg 1:30-1:45
Alternate rounds with partner
First time jumping in on Invictus programming and it was fun! Modified Fitness to the equipment I had.
500m bike
10 burpees
10 air squats
400m run
542, 525, 532, 527, 524
I really surprised myself at the consistency and speed since cardio is not my forte! Slow first round due to the fact I completely forgot to warm up. ?
Welcome! This is a great community to be a part of. I know I’ve improved a lot with the tips and encouragement people provide.
Thanks guys!! Looking forward to working out with you all.
Welcome aboard. Great work today!
You found it! 🙂
Yesterday’s workout:
A. Back squat up to 275 lbs ties PR. Failed attempt at 285.
B. 4 rounds 28 DU
C. Extra ab work and foam rolling.
Solid work my friend!
Thanks bro!
A. OT8M x 40 min
Row 500m
15 Burpee BJO
20 cal Assalt Bike
5:00, 5:10, 5:20, 5:15, 5:15
Legs were on FIRE during BJ
B. 5 min Plank Challenge
1:00 each
Prone, right side, left side, hollow, prone (had to break at :30 for a 3breath break)
That sub on A is awesome! Legs must be destroyed well done
Thanks buddy. The treadmill at work is busted and we just got an Assult Bike this week so it was a good chance jump on it. 20 cal is a bit faster then what my 400 would be but the intensity is way more for me.
A: Extra reps of snoring
B: MobilityWOD
I love a good midweek rest day!
I say yes to all of this. You’re a smart man.
Finally hit 225 clean woohoo
Partner kalsu today
11:55
Than 50 Ghd sit ups
Congrats! Huge milestone I can’t wait to get there!
“Kalsu, so fun you’ll throw up!”
CONGRATS BROTHER!!!! Two wheels sir!!!
Traveling for work…. Dropped in at Reebok Crossfit Miami Beach
Workout:
12min amrap
7 C&J 135#
7 C2B
21 WB 20#
Rx’d 4+1
C&J in fast singles
C2b 4/3
WB 11/10
GJ said to tell Nuno Hi!
I’ll tell him! We just ate lunch together. 🙂
Started with 20 min of stretching and shoulder mobility.
(A) Wow Candy, super fast!
Killed it! Some rest sounds like an excellent plan
Modified for NorEaster Toby (& my old self)
400 m row
12 BBJOs 24”
2:00 of Double Unders
My score was # of DUs
1-26/2-47/3-40/4-44/5-29 = 186
Avg HR 136 this was a cooker!!!!!
Time to go shovel some snow ?☃️
Dubs look like they are coming along nice!!!
Thanks Dustin!! Still looking for the comfort zone with them if there is one like I had with SUs
Great mods, Jay! Any chance of a snowman?
Good chance! Big wet flakes. And thanks!
Goal was under 6 min per round – avg. was 5:50; row was 1:51 – 1:53 per round. Burpee box jump overs are just mean. Shins were really tight from all the DU yesterday though.
Anika:
Rowed and did BBJOS downstairs, then had to go upstairs to use the treadmill to run because it was pouring rain outside! Crawled up those stairs pretty slow after the BBJOS!!
6:36/6:30/6:45/6:56/6:55
You have young kids so chances are you have seen Kung Fu Panda. Made me think of the part where he runs into his old nemesis…stairs.
Haha yes!
(A) Hahaha! Yes, it was EXACTLY like that:-)
subbed 50 45pound SDHP and 200 single under
First round 200 SU
second round 150SU
all other 100SU
finished all round with 120 to 90 sec of rest
TODAY 5’40” / 5’35” / 5’40” / 5’46” / 6’20” (had to walk the last 40 meters on the last round because both my quads seized up!) My goals for today were: — Row under 2’00” each round ✅ — Unbroken BBJOs ✅ — Cruise ? YESTERDAY A. Back Squat (off projected 370) — 275 x 5 reps — 300 x 5 reps — 315 x 3 reps — 330 x 2 reps — 335 x 2 reps (and this is where I screwed up because I meant to put 345!) — 355 x 1 rep B. 12-min AMRAP —… Read more »
Teddy, you’re a stud. 🙂
wow, just wow
Dude, you are an animal. Impressive across the board.
I meant to do 345×2 once too, but then I woke up ?
Haha…i was reading your goals and I thought the 3rd one said curse. Was thinking damn Teddy and I reached the same goals today!
Great work Teddy!
GO TEDDY!
U my friend are a COLD PIECE! Great job
Got this one in at lunch, beautiful day for running!
5:04/5:06/5:12/5:11/5:05
About 1:55 until I was unstrapped and off the rower, left for run around 3:20-3:30 each round. Knees have been sore lately, I need to figure that out.
lightning fast; just curious, how much time is an average 400 mts run for you?
Thanks! If I’m trying 1:40 is avg, if I’m trying hard, 1:30. Once upon a time I would run 6 miles 3 days a week, and I would average 6:20/mi pace. Those days are long gone but 400m is just short enough to get the wheels spinning ?
But the question is, did you have lunch?
Had to wait another hour or so, but I got my PB&J?
You one bad mama jama.
You are a man that knows his priorities.
(A) Wow! So fast!
Great work…i can’t wait to be running outside again!
super fast well done!
Thanks for the warmup tips! Looks like I opened a can of worms yesterday ?
5:50 / 5:48 / 5:46 / 5:42 / 5:49
Really tried cycling the BBJOs faster; and used step down method. My legs were tired from yesterday. My transition to run was slow due to figuring out timing with the garage door opener!
those are really great splits wes
Very consistent! Great job man
I figure the garage door was closed due to outside temps? I’ll never know how you cold climate peeps do it. Great work as always!
They’ll be asking us the same thing in the summer when we are doing this in 110+.
It hit 97 a few weekends ago when I worked out and I loved every minute of it. It was the fastest I had warmed up in months? Afterwards I placed my first Nuun tablet purchase of the hot season!
So I shouldn’t mention the beautiful sunset and cool lower 70s breeze wrestling the leav enjoyed while I worked out? ?
Ha yes please don’t remind me that some people actually live in nice climates!
Haha. It was about 26 this morning, so garage door closed during 2/3 of workout. Quick open for me to escape for 400m, then a quick close. Reverse when I got back to the house 1.5 minutes later.
One last time off script (looking forward to regular scheduled programming next week) …
EMOM 20 (5 sets each of)
Min 1: 15 Cal Row
Min 2: 12 – 24″ Box Jumps
Min 3: 9 – 2p American KB Swings
Min 4: 6 – UB C2B Pull-ups
… 18.5 on Friday – good luck folks.
18.5. Also known as get your Thrusters ready
I can’t wait to get back on the regular schedule either! Good luck on 18.5!
Short on time and juju so…
AMRAP 30
500 m row
10 burpees
400 m run
4 rounds + 500 m row
Glad I got out here instead of just taking the day off. My legs are smoked from squatting yesterday. 🙂
I fell you from the squats. Way to get after it and not quite and take the day off! Use this blog for motivation on those low juju days 🙂
It’s always an awesome feeling of accomplishment when you’re done but initially almost didn’t make it to the gym! Great work
Thanks, Joey!
Is it just me or is everyone else feeling a bit beaten down physically by this point of the Open? A) EMOM 16′: 1. 12 Summo Deadlift High Pull 40 kgs 2. 5 C2Bs 3. 6 burpee box jumps 24″ 4. 14 cal row Rx called for 10 C2Bs and 8 BBJ, had to scale to get the work done in the 30-40 sec range. The SDHP were an afterthought, really smooth with that weight today; things got real on the C2B, I never felt like I could push 2 together, so relied on singles and even had a couple… Read more »
Still impressed by your hard work and improvements over the last year+, Jorge. The attention to details is a big part of that and you are clearly mindful of those details.
thanks man, i try to be as intentional as possible in each workout; i’m a firm believer of the “practice, training, competing” principle and i’ve found that picking one aspect, no matter how tiny, for improvement and working on singular correction can bear great results
I would love to chat with you after the Open for a follow-up blog post on your progress this past year. Let’s set up a time!
I’m always game for it Coach, just hit me up and we can chat
You are amazing at self-awareness and analysis of your performance, your posts are always a good read.
thanks james, i know i’m a little bit overcritical sometimes but i really like to do the post mortem of my sessions, to me doing the analysis of a wod after it’s over is half of the fun; i’m weird like that ¯_(ツ)_/¯
I like using the workouts to learn basic physiology too, like the difference between aerobic blockers anduscle fatigue blockers. Excellent use of the keyboard by you also! =-_-=
Every performance is an opportunity to learn! You’re capitalizing on that and it’s great
Awesome work Jorge! Listen to your body during these intense workout periods and make sure you get enough sleep and nutrition in. As I’ve gotten older (and competed in many different disciplines) I’ve become more aware when it’s better to play it safe and take a lighter day or day off. Keep at it and you’re doing awesome! Post a video of your DUs and maybe some of us can help you out.
thanks wes, i just posted a video of my last attempt to this scaled flight simulator to my youtube channel, it’s here https://youtu.be/wHq7JXRTY9U?t=1m59s
Overall, they look pretty good. A few simple things I could see
A) Relax your shoulders, you look really tense in the upper body
B) Are you breathing? Looks like you might be holding your breath. Try to get to a point where you can breathe normally on small sets
C) Make an “x” on the ground and try not to deviate off the “x”. That will help you stay controlled and jumping in one position which will create less overall fatigue (A trick I learned about a year ago).
Your posture is looking good on these Jorge! Maybe try to hop a little higher to allow yourself more wiggle room to swing to rope slightly slower? Also everything Wes said… Keep at them man, you’re improving and once you find your rhythm your consistency will rise. Nice work today! BTW: feeling a little beat down with the Open as well, which is why I’ve been taking more rest days and that did help 🙂
To answer your question compadre, I’m pretty beat up too. I approached today’s workout as “active recovery” (strong emphasis on the parenthesis). Glad to suffer alongside you brother!
there’s strength in shared suffering hermano; btw, your active recovery kicks the crap out of my 120%
Yes the open has taken its toll on all of us. But it’s such an inspiration to see your hard work and never ending dedication Jorge!
thanks candy but I can’t lag around looking at the amazing effort we all do here day in and day out, that’s my inspiration
Lesson I learned from watching Chris M last year during the Open… as I was beating myself up trying to maintain normal training, plus adding extra work for possible open movements, and doing Open workouts (2 times each) I saw him scale the workouts during the week and take extra rest.. he’s the master for a reason. This year I’ve adopted Thursday’s and Friday’s as active recovery days prior to hitting the Open WOD on Saturday. I’m certianly feeling less beaten down this year.
Btw, you’re an animal! But give yourself a day off once in a while??
thanks for the advice dude, i think tomorrow is definitely going to be all about mobility and stretching, friday is gonna be strategy day
Good morning, everyone…
A. 5:05/5:15/5:03/5:00/5:06; subbed 80 12″ step ups for run (1.5″ of snow last night in indy and still going). I start my vacation tomorrow, so I may not be on here as much. However, I have a competition the week I get back, so I will be doing some work down there. For this of you doing 18.5, I wish you the best of luck. Go kill it!
Enjoy the vacation, well earned today!
Killed it my friend. Enjoy your vacation!
Nice work Chris…safe travels!