A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders
A. Bryan – 155#, 170#, 185#, 200# – all x 8 reps.
B. Bryan (40# dumbbells) – 3 rds. + 10 burpees + 20 lunges.
A. 215#x8, 235×8, 245×8, 255×8…had to work for the last two reps. Focused on tempo.
B. 4+23 reps (13 lunges) with 53# KBs.
Home.
A. 225×8, 235×8, 245×6, 245×6.
B. 4+26 RX. PR by 20 reps. 55# DBs. Burpees were steady. RLs 20, 12/8 x 3, 8/6/2. DU UB.
A: 95, 115, 135, 140 all for 8. Tempo, love to hate it:)
Wall slides…ended up going to floor to keep all landmarks on the ground.
B: I did 3 rds for time because I was running a little short on time today. 9:31 used 35# dumbells. Then I finished with 100m walking lunges.
Awesome!
A. Did to a box, wider stance need to get hips stronger, still did the tempo
All at 225
B. 5+7
53# KB
Comp this weekend in Osaka excited to meet some Japanese crossfitters
Good luck this weekend! Let us know how it goes!
A. 135×8/155×8/175×8/195×6
B. 4 rds w/ 24lb KB
You might start a little heavier on the squats next time. You’re strong!
What weight you reckon I start on?
A) 165,195,215,235
2 Rounds + 10 burpees +20 lunges 45lb Kettlebells
Great job, Renato!
A. 135-185-205-225
B. 3+30 55#DB
Oh swimming…Where do you swim? Pool or open water?
Pool
A1:165×8 185×8 205×7 205×8
A2: RX
B: RX. Used 20# dbs. 6+2
Next time you can start around 200! Yay!
A1. 205×8, 225×8, 245×7, 245×6
A2. Complete
B. Used 40# dbs 5+28. Quads are smoked after that one.
Quads!
155/185/195(5)/185
3 rounds 45#dbs
I don’t know how you guys do it. I could only muster 3 rounds.
It helps to have a training buddy. Is there anyone you can trick into working out with you.? 🙂
Not really. My schedule is just too busy with work and 3 kiddos and travel sports. I just go when I can. I need to push myself more, that’s all. Too many 10 sec rest periods 😉
Yes it does help. Unfortunately, my schedules isn’t very consistant with kids activities involved. So going at it alone right now is all i have. 🙁 I just need to push harder than i am.
A) 225/245/265/275 (8 reps each)
I have a hate love relationship with tempos
B)5 rds + 26 w/ 53# kbs
This was a real grinder, went UB on everything, lunges were a real mental push.
We’ll done everyone!
Awesome job, Carter!
A. 60/70/80/90 (8 reps each) – last set burn my legs with 3s eccentric phase
B. 5R + 16 – 24kg Kettlebell each hand (the lunges were… OMG) nice wod!!!
P.S: I’ve been doing the performance programming for about 2 weeks and it’s amazing. Maybe next months I’ll do the competitor ahah
Great job, Pedro! What are your goals? Do you want to compete?
Next year in Portugal. We have good competitions ?
A1. 165-175-185-200 all x 8; last set felt just right so next time I will try to stay around that #
A2. Wall slides on the floor and it was a true struggle… Lack of mobility is a real issue for me that I’m working my hardest
B. 5 + 30 RX with 45# db (jelly legs on dubs after lunges!)
More wall slides for you!
I agree.
A) 205×8/225×6/245×6/250×6 all at tempo. My thoughts today: “yay back squats!” Round 2 of the squats: “I’m over this tempo”
B) 5 + 8 Rx with 53# KBs
Same exact thoughts…
Yay tempo!!
A) 125/135/145/160 — focused on tempo, belly breathing, and a nice, straight back. Wall slides felt awesome.
B) 5 + 1 RX (25# DBs)
Have you ever messed around with breathing through your nose versus mouth? I’m looking into it myself…more to come…
A. 255/266/275×8/285×6 @ 30×1
1min wall slides. My ROM is better on 1 side than the other. Is this pretty normal? Also I have a lot of uneven muscle mass that I have been trying to correct but doesn’t seem to be getting much better. I think this is why my ROM was different??
B. Rxd 4 rnds with 60# DB for 2 rounds and 50# DB. Started off too heavy!
To answer your question, yes that is typical but not normal. 🙂 More wall slides! And probably some single-arm work as well!
A1. 185 x8, 225 x8, 250 x6, 275 x6 @ 30X1 — tempo makes a world of a difference.
A2. #tinmanlife
B. 5 + 22 Rx (40 lb DB’s)
Anyone ever get a haircut from DU’s?
Arg tempo! I’ve shaved my legs with double-unders…
A. 175/200/220/200, reps 8/8/6/6. That three second descent is a killer. No problem with the wall slide.
B. RX w/45 lbs dumbells 3 + 10. Usually struggle with DU, now got 25 UB in round 1. That’s a PR for UB DU’s.
Still a little weak on the Metcon otherwise ok.
You must have good shoulder and thoracic mobility if you’re not struggling with the wall slides which is great news! And congrats on the PR!
I actually double checked from YouTube tutorials that I did it correctly after seeing your comments, so I guess my shoulder mobility is on point. 🙂
275,275,295,275
5+45
Did you get 6-8 reps on the third set or not and that’s why you went down?
I got 7 but was losing some form so went back down. 1st full day back to training in a few months.