Workout of the Day
A.
Five sets of:
Push Press x 5 reps @ 11X1
Rest 2 minutes
B.
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups
Workout of the Day
A.
Five sets of:
Push Press x 5 reps @ 11X1
Rest 2 minutes
B.
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups
Worn out from a long work week, still wanted to get in and move around though
A. 95/115/135/145/150 – had a couple more #’s in the tank, strictly stuck to the tempo though. I liked it
B. 13:45 – subbed 360m row due to torrential downpour outside. HSPUs were with no abmat but last couple were pretty sloppy. Slowly improving here.
Oops – phoned it in with A. First 2 sets were more warmup than working sets. Will make sure to push harder next time.
Good call!
A
106-125-135-146-151.5 (first time doing tempo so still getting the hang of it)
Also wrecked toe was on fire after that so just did this WOD as had no place to do HSPU/Pull Ups and run was NOT happening 😀
5 Rounds of:
15 Wall Balls @ 20
15 Push Ups
15 Ball Slams @ 25
10:38
Garrr! The toe! I hurt for you. Awesome job today!
Back squat bench press rows 5×5
Odette is at 100 BS 5×5 and she was finally able to get today bench of 70lbs 5×5
B. Odette with 15lb dumbells for seated floor press and purple band for pullups, her first 3 rds of pullups unbroken, then 7/3 and 5/3/2
Joan RX 9:52….1st rd all butterflies 1:48, the rest 5 butterflies 5 thruster style 1:52, 2:02, 2:01, 2:05….first time ever trying CTB butterflies, left shoulder in a little pain and lower back I believe from all the KB swings yesterday…..hopefully team wod tomorrow…here is a pic of Odette n her pullups
Wow! Impressive!!
Dang!!!!! That is killing it! Nice work!,,,
The shoulder pain isn’t from the butterfly C2B?
I was feeling it during bench press before B, could have been that ctb added to it, but I woke up fine today
A. All sets at 225.. Failed last rep of last set twice so had to do a jerk
B. 16:02 rx, all hspu unbroken and c2b pull-ups were sloppy and slow, trying to learn to kip them
Nice work BZ
Are you not kipping the C2B?
Somewhat, I would do a couple kipping and then a few strict, I tend to get a few reps and then start getting out of sync and have to drop and reset, trying to practice on consistency so that I don’t have to come off the bar so much. I just get out of rhythm but they are getting better
A. PP 5 x 165-170-170-170(4)-170(4). Off day, adhering to tempo was tough.
B. 15:42 with mods
Goofy run route setup, was shorter than 300m.
Strict HSPU w/ 1 Abmat
BOOM! Nice work Andy!
Heck yeah to hspu progress, soon enough no mat For you bro I can see it
Keep working those HSPU! You might try L-seated DB press for this or negatives if HSPU come up in Part A. Whoot!
A. 165-175-185-185-190(4). All done at tempo.
B. 10:41 RX. All UB.
AMAZEBALLS!!!!!!! That is a smoking score! Nice work Jon! I think at the 10 minute mark I was just finishing round 3.
Thanks man. BW stuff is generally in my wheelhouse.
Wow. You absolutely crushed that!
Killed it.
A. 5 BTN push press to 175#
B. 5 RFT: 4oo m run, 10 c2b pull up, 10 regular push up: 18ish
Nice work Kyle! I was going to do to 400m too, but I was lazy! LOL
BTN because you’re working on dip/drive technique?
I had to google BTN
A.
all 5 sets with 45 kg
B.
18:39 / kipping HSPU and pull-ups with band
Nice work Kimmi!!!
More weight! You and your super strength can handle it. 🙂
A. 75, 85, 95, 105, 110 (only got 3)
B. 21:31 DB press with 20# DB in each hand, rx’d C2B until last 7 (ripped) so finished with pull ups.
Awesome work. Bummber about the rip, those are no fun.
Garrr! But nice work on the pull-ups! And sorry but I just saw your comment from a few days ago about modifications for the reverse snow angel. The Iron Scap/Crossover Symmetry would be the best option. It even has an exercise called the snow angel. If you don’t have one of those, you could choose any other type of scap work. Or try hooking up bands to make your own Iron Scaps.
A.155, 165, 175, 185, 190
B. 19:25-300m on curve, 10 HS negatives,10 C2B all UB
Not sure if negatives were the best way to scale but mentally I liked the idea of having to be in the HS position, also kicking up 10 times in a row is a whole workout by itself.
LOL! Good work. I would think sitting DB presses or from a box would have been better. But, Michelle will be able to let you know for sure. I think Negtives are good during practice and formwork, but you really need to practice pushing too.
Totally agree and ditto what Jeremy says here. Negatives are perfect for the strength portion but typically I’d advise to avoid them in the conditioning only because they slow down the pace so much. So, unless it’s a workout like JT where you will be resting a bunch anyway, it is better to pick a movement that you can keep pace with.
Makes perfect sense, thank you both for the input, I wanted to avoid kipping but felt I had to be inverted for some reason. Thanks for the good coaching point.
A, 155, 175, 185, 195, 205 (PR)
B. 17:39 300m’ish… Probable more. Strict HSPU. I should have done kipping, not really sure why I didn’t… Maybe I didn’t want to mess my hair up? LOL
I suspect Jon S and Joan are going to kill this one!
PR stars!!!! Can’t imagine having to do this rx with no kipping.
Thanks Anthony! PR is always a good way to start a Friday.
That that is why it took me ~18 minutes! LOL
Congrats on the PR!
Awesome Jeremy congrats!
Ha! Hope I didn’t disappoint.
Very disappointed you didn’t get into the 9’s… J/K! LOL
Awesome job, as I knew you would. Right in your wheel house!
Nice press bro 5×5 at 205, sweetie I’ll be there some day
At least you know how to kip on hspu, I have no idea how to do it
A. 135/155/165/165/175×5
B. 14:24 – 34lb kb press and blue band for the c2b
New photo!
Gotta keep it fresh.
Hey guys, just a note on today’s strength portion. All five sets should be “working” sets which means HEAVY. Warm-up weights should not be included in the five sets. Of course, get your warm-ups in and build your bar to something heavy-ish (for you) and start your set counting there. Happy Friday!
A. 135/155/165/165/175×5
B. 17:33 Rx’ish – Did strict HSPU until I failed each round then switched to kipping. C2B Rx. This was a good one!! Getting better with the strict HSPU.
All that strict gymnastics work is paying off!
Nice work Greg!!! You got me by a few seconds!!!
A. 135×5/155×5/155×5/160×5/175×5.
B. 14:53. 35# dumbells for L seated DB Press. Black band for C2B. What a great workout to start a Friday!!!
Friday, Friday, Friday is my favorite day!
A. 95#, 105#, 115#, 125#, 130# (feels like a I should be able to PP more than this at a bodyweight of 167)
B. Scaled to 4 rounds of 1′ Spin bike, 7 strict handstand pushups, 7 CTB pullups
8:25
Probably a technique issue with the push press. Or it could be mobility…which do you think?
Maybe a bit of both but definitely shoulder mobility is an issue. And I made the mistake of not making all sets working sets. Arg!
A. 135-155-185-205-215(3)
B. 14:06. Rx.
Beast! Great time on part B there!
Thanks!
Congrats Mike!!!!
Nice work, as usual.
Mike killing it again!!! Nice work on A & B. You killed B for sure!!!!
Newbie question here:
What’s the rep schema for Push Press x 5 reps @ 11X1 ?
Thanks
It is 5 sets of 5 reps with 11X1 being the tempo, read this
https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/
Thanks so much
And if you hit all 5, go up in weight!