A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep @ 32X1
Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.
B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)
Did 1RM Bench in between FS sets
Built to 112.5Kg on bench (no spotter so I didn’t ‘max’ out)
Pause FS to 110KG (242lbs) needed belt, felt like I was gonna pass out haha
Yesterday’s WOD no skipping rope
5 Hspu
10 ring dips
15 push ups
3 rnds in 10 mins, just hit muscle failure fast
Planned on doing a few max sets unbroken cleans @60kg…
Did 1 set of 10 and then just went home cause I was starving and it was cold as in the gym today
A. Bryan – 145# x 2, 155# x 2, 165# x 2.
B. Bryan (run 200m vs. row) – 7, 6, 6, 6.
Warmup + w3 + temp FS @ 65/95/115
A. Rx
125/130/135/140/145/150- felt good could have kept going
B.
Row :54/:55/:54/:54
SC-5 @95, and 1 miss
Rest at 85# -7,1 miss/8/7
Holy quads
A. Pause Front Squat
1RM @32X1
Up to 245 (Failed 255)
Didn’t have it today. Wanted/expected a bit more. Get ‘er on the 1RM coming up.
B. Didn’t hit this til 9:30 tonight
Modified
4 rds | 2 min on/2 min off
Row 250m
Max rep Thrusters @135
12, 9, 10, 10
On the road for work so the hotel gym limited my options. Did the workout from 5/7/18 with lots of mods.
A: 6×10 DB bench @50lbs
6×12 alternating DB snatch @45lbs
B: 5 HSPU
10 dips (treadmill arms)
15 push-ups
20 box jumps 20” was all I had
3 rounds on the button
This was really tough. Mostly because there was a big spider hiding under the floor trim. It kept coming out when I was doing HSPUs and was defenseless. Everyone has their weakness. Mine is spiders. I can teleport when they appear.
Haha! That’s hilarious!
Yeah. Now I can laugh about it. Not so much then.
Hello all. Sunday, my husband and I did a partner wod and I managed to throw my neck out. It was so bad, I had a stiff neck and couldn’t move it to the left. Silly. So I took yesterday off and took it fairly easy today.
A. 105, 125, 135, 140, 145, 150
B. 9, 9, 9, 9.
Between rounds 1 & 2, I got confused and only took one min rest. Ooops. I suffered for it!
Hope the neck is ok.
Yikes! Any better today?
Yes, it’s definitely getting better. Last night it was a lot better and this morning, though I feel it when I turn my head in certain ways. It will be fine in a couple days, I just have to keep working to loosen up the muscles. And of course be more careful. No HSPU for a while for me….. 🙂
A. 185/195/205/215/225/235. Don’t know my pause FS 1RM but this one almost didn’t happen so I’ll take it! 10# lighter than my FS 1RM.
B. Rx’d
:52/10
:52/10
:52/9
:54/8
Holy moly my quads and glutes felt that one.
Can’t wait to see your PR when we test!
Me too! I am hoping for a nice jump.
A. 225, 235, 235, 255, 255, 275 (20 lb pr without tempo), bonus round at 285 f
Super set with 5 25 lb pull-ups 40×1
B. Rx 9, 10, 9, 9
C. Three rounds 10 T2B and 20 sec lsit
Wow nice!
Huge PR! Great numbers on B dude
LOTS of mobility / stretching per Michele’s post…along with her W3! A. FS @ 32X1 55#x5, 85×3 to warm up and then the following singles 105, 115, 125, 135, 145, 150(f) ***my tempo was more like 4321….and just couldn’t get out of the hole at 150#. But my focus was to keep my torso upright…keep the bar more in my palm and not on my fingers and keep the elbows high in the front rack. A1. Super set with 3 strict ring pull ups + 3 skin the cats B. Scaled to 85# hoping to get a better technique on… Read more »
Great work and fun C!
Nice use of the super set!!
Great work Candy! Another great session
One day behind
A. Build up to 1RM Strict Press (instead of Bench Press)
Up to 67.5kg/150# (Equals current PR)
B. As Rx with all movement strict: 3 rounds + 3 SHSPU’s
Building some upper body work volume! Triceps were smoked.
Accessory
EMOM for 10min alternating between (5 sets each):
30sec Max Effort Assault Bike
10 Hollowbody Rocks
A. 225, 245, 265, 285, 305, 315(f)
B. Rx – 8,
Not bad? That’s really good!
Smoked it
Nice!
Fever all night, I took it easy this morning
Front squat tempo up to 300
B first round power clean, other 3 squat clean
13, 7,8,9
My wife told me I was green when she saw me after the workout
S T U D
Just taking it easy with a 300# tempo front squat…
90/100/105/115/120/125 kg front squats at the tempo …… All felt good
No rower so did
25cals assault bike then max squat cleans at RX
9/10/8/9
Ew!! Great choice 🙂
That had to hurt!
Luke
A. 205,225,245,255,265,275(x) @ Tempo
B. 9,9,10,9
Warmed up with FS, rope climb, DU triplet. Thanks for the pain!
Great numbers – well done!
Yesterday
A. 1-RM Bench Press: 215 (tied PR)
B.10-min AMRAP
— 5 Strict HSPUs
— 10 Ring Dips
— 15 Push-ups
— 30 Double-unders
Rx: 3 + 5 — left me no room to cry. But I wanted to cry.
Also, anyone have the super secret sauce to recovery? Last week’s back squat WOD left me with DOMS for FOUR DAYS. And no I will not jump into anything that requires ice.
wim hof? If you don’t die, you’ll at least be grateful to be alive (which lowers stress).
I’ve heard many things about that legend… I’m not sure I can be that extreme though 🙁
Bro… Do you even CrossFit??
I’m usually a pilates, stairmaster kind of guy.
i’ve been reading about sensory depravation tanks and how they help relax sore muscles. i haven’t found any in uruguay but i heard joe rogan talk about them and it sparked my interest
Love it! Try it! Do it! Great for meditation too.
A tank? I’d probably look for a massage first ?
I’m venezuelan, we are known to go for the complicated things head on
Yeah sure listen to the fear factor guy…. sounds like some CIA interrogation tactics.?
FEAR FACTOR!!! Thank you for that distant memory into my uneventful childhood. ?
he convinced people to do idiotic things for money on tv, there’s wisdom in that…… also as the ufc commentator he might know something about bodies needing a lot of recovery
You’re probably not squatting heavy enough Teddy, it’s your body’s way of demanding more
I enjoy your humor brother. We’d be friends in real life.
Wait WHAT? This isn’t real? Well I did suspect those squat numbers couldn’t be true. Im hurt brother, I thought we had something special
Can I take it back?
Lol sure!! Your post got me thinking and oddly enough, I don’t seem to be getting DOMS too often, with the exception of heavy lunges or BSS… and I’m a bit surprised. I used to get pretty sore but I guess my body has somewhat adjusted to the volume? Is your training schedule pretty regular or sometimes skip a few days in a row? Not sure if that could have something to do with it or not. I’m sure what these guys said will help… light active recovery/mobility work/foam roller/stretching. I do enjoy the scotch too!!
What do you typically do for recovery?
Scotch.
And twinkies?
Custard concrete mixer from Culver’s. Double Reese’s Peanut Butter Cup.
Haha. That’s one approach!
What has worked for me is spend a 10+ minutes stretching after I workout and using my foam roller. I also get some protein in about an hour before bed. All of those things have greatly reduced DOMS. I hope you find something that helps out.
It’s funny you say that, my approach is pretty similar. 20-min of stretching/foam rolling, and I usually have a collagen shake prior to bed.
Honestly it might just be stress. Life’s been throwing a few curveballs as of late—I just gotta stay in that batter’s box!
Lol
Go for a run, hop on the AB, etc. nothing works better for me than movement.
That’s my problem though—I really couldn’t move LOL. I wish I was exaggerating, but I’m not. I got on the AB on Saturday, and it was just painful. Maybe I just need to start training with you?
Your welcome to join anytime you come down to Northern Mexico. We’ll string up a piñata for you as a shoulder warmup.
A.) Up to 175. Felt I had at least 180 but wanted to keep form perfect.
B.) I looked at this and thought that The cleans weren’t going to be too bad at that weight, I was wrong.
6,5,5 ,6 at 110 pounds. off the rower in about 55 seconds each round
Great day Ryan!
Crushed it!
Busy day today so didn’t have much time. Decided to do B because it looked rough & boy was I right.
RX
Rd 1: :50/11
Rd 2: :50/10
Rd 3: :52/10
Rd 4: :53/10
Wanted to challenge myself & get double digits every round. I did but I paid for it by rolling around for a few minutes on the ground
You’ll also pay for it again if stairs are in your life?
Yea tell me about it… I started to cramp walking out of the gym?
A: 185/205/215/225/245/255(failed) dropped pause at 205 (old FS max) to find new 1RM. That’s a 40# PR y’all! Newbie gains. Stopping at parallel and focusing on an upright trunk were key. Pumped!
B: 13 total (3/3/3/4)….really focuses on set up per your recommendations; technique is coming along…will Post videos in soon
(Rowing splits between 54 and 60 seconds)
Huge PR!
#GAINZ.
Holy moly …
Wow, that PR is off the charts!
holy cow mike, that’s an astonishing PR!
Wowzers! Congrats on the gianormous PR!
Thanks, everybody. I was pleasantly surpised!
A. Up to 112,5 kgs,
B. Rx 11-10-10-10.
Solid numbers Michal!
crushing it as usual Michal…
A1) AMRAP 3′: 5 box piked HSPU 32″. Completed 4 sets. 1 min rest A2) AMRAP 3′: kipping HSPU. Got 3 good reps and 3 fails HSPUs are still flaky, but I know it’s something that I’m still incorporating into the tool box so I gotta take it one day at a time. B) Not time constraint. Build to 3 Heavy Deadlifts. In kgs: 110, 120, 130, 140, 150, 160, 170. I kept the DOG in the first 4 sets, after that went into crossed grip. I didn’t feel like my pushing my PR again so I was glad to… Read more »
You must have the motor of an 18yo Jorge… I don’t know how you do it on a daily basis
I wish! but I have too many years of doing absolutely nothing that I have to catch up to
Another day in the office Jorge
Great way to recognize your weakness, but not in a negative manor…we all need to do that exact thing…thanx for the reminder Jorge!