A.
Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
Five rounds for time of:
30 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Push-Ups
A.
Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
Five rounds for time of:
30 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Push-Ups
A. Bryan (power clean, E3MOM) – 135#, 145#, 155#, 165#, 175#, 185#.
B. Bryan – 10:37.
A. 135, 155, 165, 175, 185, 195 (failed on second rep)
B. 7:32
C. Yes I live in Oceanside I think it would be cool to get together sometime!
A. worked up to 175#; had a tough time with the load today. Just one of those days I guess.
B. Subbed 60 singles for 30 doubles; 55# KB; 7:57
A: 80/90/95/95/95 kg (90%) didn’t want to go too heavy for stability and consistency
B: 7:25
I’m saving this one for later…this is the kind of wod that is right in my wheelhouse…but since I got a bad leg for now, here’s what I got…
300 cals on airdyne – I shoot for under 20 mins…today my time was about 19 mins…so I finished 20 mins at about 312 cals not too imaginative but not much I can do at 10pm working out at home.
#105, 115, 135, 145, 155, 165
Prior 1RM was 155 so feel good. Got 2 and failed 2 @165. my form just falls apart as the weight increases. I need to spend some time with high rep low weight maybe?
B.
Subbed DU’s for 20 GHD Sit-ups
11:04 (all unbroken)
C. 3 sets
20 DB curls @ 30#
A. I worked full cleans, too. Really need to work on those and gain front squat strength as well as get under the bar. Up to 175lb but backed down to 165 to keep up the tempo and work on technique.
B. 11:08. Tripped up on the DU so, so bad. Everything else was great. So frustrating! My kbs are slow I think. Did them hybrid.
A. Full cleans (warm up with 115): 135-145-155-165-165-175-180#. Did the set of 165 twice by accident forgot to put on the weight so I did an extra set. 1 RM is 185 so I’m happy. My wife joined, first time trying cleans so I showed her the technique then had her do hang power cleans with 35#, sets of 5-6 B. 7:29 rx’d all UB. Virtually no breaks between sets except maybe 20s between the last set of KBS. How you guys managed to do this so much faster is beyond me!! I guess my KBS must be slow. My… Read more »
A.
105 – power
125 – power
145 – full
165 – full
175 – full
185 – full
Worked on quick out of the bottom, not catching in the sitting in rock bottom and then front squat up. Felt good
B
RX: 8:56
A. Did 4 rounds of hang cleans to warm up. 55, 65, 75, 85
Then 95, 105, 115, 125, 130, 135 – hit all of them though 135 felt HEAVY today. Oh well
Did sit ups between rounds.
B. 6:37 – Unbroken on DU & KBS. Broke push ups up a bit the last two rounds.
Wanted around 5, but just could breathe enough to push harder.
Miss yesterday stupid long day. So I combined today and yesterday
A1. Jerk x 1
85/105/115/125/135/140 stopped her thumb was not down with going heavier
A2. Immediately following jerk PC 1.1
85/105/115/125/135- stop can’t hook grip and thumb said no go.
B. 5 rds
30DU- all over the map today
20 KBs @35# all rds UB
10 push-ups
8:33
C. 400 m repeats x 4 sets
Rest the Amy of time I worked. Splits are at 200/400m
:52/1:45
:50/1:48
:52/1:49
:50/1:44
C. Resting the finger!!
The boat always helps!
Great plan!! Enjoy!
Candy what happened to the finger?
I couldn’t see the finger in the photo…get well soon!
A.
70kg, 80, 90, 100, 102, 105
B.
5:54 Rx
Way FAST!
A. Squat Clean 60, 70, 80, 85, 90 in kgs,
B. SU 60, 24kg KB, 10 push ups. 10:11. Everything unbroken
A. Stuck with PC today, back was tight from some RDL yesterday, but hit 195 today.
B. Rx: 5:05 – DU felt really good today and smooth.
Did Fitness A after 75 lbs. DB for both.
Super fast!
A. Power Clean: 135/145/155/165/175/185
B. Rx: 5’20”
C. EMOM (10 min)
— E: Assault Bike: 5 cal (increased 2 to 3 calories per round)
— O: Handstand Hold: 30 sec
Dude…..That’s fast!
Dang all you guys in the 5s on B must be drinking from the fountain of youth. I went unbroken with a deep breath between movements… my cycle time on something must be slow. Great job!
It’s interesting, because even though I enjoy working out early morning, the benefit of working out later is that you get to see what time you can shoot for based on who posts first and sets the bar high (*cough @disqus_ur8znJU3mm:disqus cough*).
Seriously! I think I chalked my hands twice and took two big breaths between rounds and I came in a minute plus slower….. hmm. 🙂
Janelle that’s definitely a challenge. When it comes to movements I feel like I’m proficient in, I just try to redline it all the way through and find my breath in between reps!
Seriously dude I feel the same lol
I’m gonna try that EMOM…good idea on the cal increase per round.
Goal was to hit my increase in cals under 30 seconds each round. How’s the leg man? Looks like you’re still getting it done!
Definitely having to work around it…but feeling a little better each day. I think I’ll try some light running or jumping rope again in about 9-10 days and see how it feels. How’s your knee?
Doing this tomorrow morning…I’ll let you know how it goes!
You’re gonna kill it!!! By the last round I couldn’t get more than 12 cals in 30 seconds!
A. All Full Cleans –> 135, 145, 150, 155, 160, 170 – really worked on full extension and getting under the bar.
B. Rx 7:49
C. 400m Run, 40 Cal AB, and 400m Row – finisher
A) 135/155/175/195/205/215
B) 11:28
Nice on the clean, that is some good weight.
Thanks man!
A. Squat cleans Warm Up x 3 @ 55#, 65# 75#, 85, 95, 105, 110, 115 ***Banded scarecrows between sets B. RX – 7:00 Wanted to be in the 6 min range…but fairly happy with this since my DU came together nicely. 10/10/10, 2/28, UB, 16/14, UB…..KBS and PU -UB Maybe someone can offer some help or “exercises” for me….A couple weeks back I think I over extended my index finger on my right hand…it isn’t bruised or swollen…but the knuckle that hocks the finger to the palm on the inside only hurts like a M……F!! Catching that bar for… Read more »
It sounds like maybe resting it as much as possible would be the best option? A PT would probably offer better advice regarding this though or if any “exercises” might help. If it hurts just by putting light pressure on it you could benefit from applying some voltaren gel regularly for about a week and going from there (I’m a pharmacist). I hope it gets resolved soon, great job today!
Ditto what Joey said. Probably some resting (hard, I know) and just light ROM without pain.
Thank you Michele. ..think I’ll modify for a wèek or so and see how it goes. Probably be asking for some assistance in the mods.
You got it! Just let me know! You can always email me too: michele@crossfitinvictus.com
Thank you my friend. ..kinda what I was thinking. .but rest is sooooo hard. I’ll try to modify for a week or so…plenty to do that won’t aggregate it. Funny how badly a finger can hinder a workout and just life in general.
Yes it must be pretty annoying! There’s mods you can make indeed I’m sure to work around it for a little bit 🙂 Maybe take the opportunity to work on other stuff you might not have time to do under normal circumstances in the meantime? Although you seem to have it all pretty much covered on a regular basis 😉
There is sooooo much to work on…but I try to hit as much as I can as often as I can…
U know the difference between dreams and reality is DISCIPLINE!!
Agreed! 🙂 I feel the same way with so much to work on. I guess we gotta take it one thing at a time and be patient
@BrittJ
Sorry just saw this. Trying to get a better feel for what your mechanism of injury was. If your palm is facing the ground did the finger come up towards you? Your fingers work on a pulley system so you have to be careful once they are injuries…says the PT who has a thumb ligament sprain and did cleans ☺️. Does the palm side hurt? I can help you once I get a better idea where it hurts and how you hurt it, but usually finger joints need splinting in a neutral position.
Thanx Britt. I’m not 100% sure how I hurt it…but I think I was doing cleans and when catching the bar my pointer finger was bent back towards my wrist a little to far. Has just gradually gotten more sore in the past couple weeks. It only hurts on the palm side of the joint that the finger attaches. It isn’t bruised or appear to be swollen. ..but as of this morning it does feel a little tight to move…but not sore unless I touch the joint. I hope this info helps…and thank you for taking the time to help.… Read more »
Ok, same speech I gave Teddy. Yes, I’m a DPT. However, I likely do not have a license in you state. This is not a clinical diagnosis but a general conversation of injury. If I don’t have a license in your state I can’t get medical guidance… now that the formalities are done. I’m assuming there are no deformities. Are you point tender? Can you touch one spot and jump off the table kind of reaction. Do you have any pain when you bend your finger or just when you weight bear or grab? Assuming not it sounds like you… Read more »
Sorry that I couldn’t get back to you sooner. Thank you for all the information!! I have noticed that first thing in the morning the entire knuckle feels tight (probably swollen) and difficult to point. But for the most part it’s just the one spot on the inside of the hand. Really other than catching the bar I don’t get any pain during a workout. Probably because most of our movements are controlled. NOW….real life is a different story…I find it more painful just doing everyday things that I just don’t think about prior to doing them (ie…grabbing the top… Read more »
A. Did deadlift since I did PC&J yesterday. 375/395/405/405/405/385
B. 6:37 Rx. All UB
C. 7 min AMRAP: 15 GHD, 50m farmers carry with 60# DBs
Wanted to be a bit closer to ur time…but couldn’t get UB DU’s every round.
You still did great! I felt like I was flying today and breathing well, but then these guys start posting times in the 5s!!
No kidding. ..that’s rediculous!
Look at that! We had the same exact time! I have arrived! 🙂
Awesome, great job!