Workout of the Day
A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)
B.
Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)
A. Bryan – front squat x 6 reps, 155#
B. Dumbbell swings, 60# – 5:55
A1. 225, 235, 245, 255, 255 X 5.
A2. 24kg KB X 6 all sets. Last set was really tough.
B. 6:40 RX. All UB but too much rest between exercises.
A: 180/200/210/225/225# x7reps (Yesterday I had a hard training football so weak legs)
S S-G Pull-Ups 35/40/45/50/50#
B: 7:50 @ 65/55#
Matteo! Nice job, buddy.
Out of town on Monday – so did this today (Tuesday)
A: 135/185/205/225/225 (need to start higher and use the 225 as working sets)
Chin-ups – BW/25# for the rest
B: 95#/55# (Heaviest KB we have) 7:38
Good call on starting higher. 🙂 Nice to find out you’re stronger than you thought!
Are we supposed to alternate between stations? Or, do five sets of back squats every two minutes, then move on to pull ups?
Alternate. Let me know how it goes!
A. 70Kg, 100Kg, 120Kg, 100Kg, 100Kg #15X5
B. 9:44
A1. 265 across
A2. 10# weighted across
B. 5:37 RX
Great job, Will! Way to find that perfect weight to use for Part A! Super fast B!
A1. 225/245/245/250/250
A2. Orange band
B. 5::13. 95#/ 62# kb swings. All unbroken
Yeah, Brian!
A1: 285, 315, 335, 365, 365 that tempo was tough!
A2: 7,6,6,5,3 no weight.
B: 6:55, this one played into my wheelhouse. Felt good to not struggle for a change.
Hi Todd! Nice work!
A- 70-80-90-100-110 kg squats
6 strict pull ups @bw
B – 8:21 all swings unbroken , died on push press
Nice work, Patrick! Next time also start your “working” sets for Part A a little heavier. I would consider those first two to three sets warm-ups based on your finishing weight. Ideally you will know what weight is your near-max for the rep range and use it for all of the sets. Make sense?
Yeah it makes sense , I wasn’t really feeling great yesterday so it was really more going through the motions and I was concentrating on nailing the technique rather than lifting heavy . I’ve skipped the wod today and hit some interval rowing sessions as I have to test the wods before my class does them . I’ll catch it up at the weekend . I don’t know where my engine has gone but it use to be v8 now it’s more like a hairdryer ……..
Thats helpful feedback for me too! Thanks
A. BS: 275#, 295#, 295#, 295#, 295#; Pull-ups: 50#, 55#, 55#, 55#, 55#
B. Rx: 7:12 (almost completely unbroken! I had to break up last round of KBS 9+3)
Hahaha. Oh man! I just realized I did thrusters instead of push presses. Welp…
Strong work! Thrusters are even worse!
Oops! Nice work on that!
A
Station 1- 135 155 175 185 205
Station 2- 6 ,6, 6, 6, 6 weightless but followed tempo. Next time ill go weighted they were fairly easy.
B. 9:47 (RX) this was brutal. Shoulders and fore are were smoked! Glad this was over!
Next time also start your “working” sets for Part A a little heavier. I would consider those first three sets warm-ups based on your finishing weight. Ideally you will know what weight is your near-max for the rep range and use it for all of the sets. Make sense?
Michele, i will keep that in mind for next time. I realized that towards the end. although my last set did feel i had a little left in the tank. Thanks for the heads up!
A.
Station 1 – 225#x6 for 5 sets
Station 2 – 25#x6 for 1st set, dropped to 15#x6 for last 4 sets to focus on tempo
B.
9:22 (Russian swings @ 32kg, PPs Rx)
Just didn’t feel comfortable putting the KB overhead today … posterior chain was smoked from A. Disappointed I couldn’t do it Rx but at least got through it.
Awesome job, Aaron! Way to find that perfect weight for Part A across the board. For the swings, normally we prescribe Russian so you’re right on point! https://www.crossfitinvictus.com/blog/the-great-kettlebell-swing-debate-2/
So anytime I see KBS programmed I should default to Russian swings? I read the article by CJ and am almost certain I fall into the “lower thoracic mobility” group.
We always use Russian Swings in our group classes. Did you know this month’s national fitness holiday is “Remember Your Thoracic September”? Great time to start addressing it!
A. used 145# on the back squats, no weight on the pullups just happy I got all my reps.
Skipped B because my shoulder is feeling pretty funky this week. I got acupuncture a few hours after working out and she worked out a lot of stuff so hopefully I’ll feel better for the rest of the week.
Worked on improving my air squat instead. I have the tightest hips and ankles!
Good call on resting the shoulder. Sending healing vibes your way!
thanks Michele!
A: #75, 95, 95, 95, 100.
supine pull-ups, #20 all sets
B: 8:55, #65 pp, #53 kb. Lungs didn’t keep up!
Also did: 15:50
40 cal assault bike
10 burpees
40 air squats
10 burpees
40 ab mats
10 burpees
40 box jumps
10 burpees
40 kbs, #35
40 burpees
i like the extra…might have to incorp into one of my classes 🙂
It was a birthday WOD today, and two of my guy friends were about to start, so i did it with them, because i really wanted to beat them 😉
Another special extra WOD I see. 🙂
Yaaaaa…it may be too much, but i feel fine after. I went home and ripped siding off my house, so i don’t feel that i over work myself in the gym, but i could be completely wrong! As my numbers show, i can’t go heavy, or very fast, but i have endurance, so I’m not good at knowing when enough is enough 🙂
If it’s working for you and you’re recovering ok then you might just be more on the endurance end of the spectrum. If your goals ever change to get stronger or more explosive, then you might reconsider your approach.
I want to be both stronger and more explosive, but i just can’t seem to make it happen.
In that case I’d recommend you replace your Part C metcons with Part C supplemental and strength work. Any specific area you want to start?
My legs and butt! They’re SO weak! My front and back squats are pittiful. 🙁
Why don’t you start adding heavy squats (5-3-1 rep ranges) to days you didn’t squat in the strength portion. On days you do squat, add in some other posterior chain development work after. Do as much glute and posterior chain activation as possible – do not hesitate to add these in anywhere and anytime! Do all of this INSTEAD of a metcon Part C.
You could also just follow the supplemental work that the “Competition” group is following which is usually posterior chain development and strongman work. That way you get new ideas and don’t even have to think about it!
My knee would not let me squat today. Attempted to substitute 30 cal assault bike sprint in place of the squats. Went out too hard and after 2 rounds it turned into a frustrating sh*t show and stopped. Jumped into B and went home. 5:17rx.
What’s up with the knee? I’m an expert modifier if you need ideas anytime. 🙂
What seems to be patellar tendinitis. It’s not so much the lighter weights that bother it. It seems to be ok with moderate to light weights. Heavy loads agrivate it along with really tight quads.
Have you had any bodywork done? Sometimes I have to get my quad “stripped” by my massage therapist because of some aggressive scar tissue from a knee surgery. What’s your plan for when squats come up? Is there something else you want to focus on for a while?
No body work done yet. The Navy is stingy on what they want to treat. When I am warm things feel great. but for the meantime, continue to build my aerobic base and hammer my weaknesses (ie anything bodyweight ) not sure what to modify squats with but whenever cleans or full snatches come about, I’ll stick to power and adjust the weight according
Yeah today’s thrusters made it clear I need to start modifying squat movements for a little while. Sticking to power movements…
A.
5 sets at 40 kg (Hip adductor still slowly healing. Going to see a pt later in the week to speed that up.)
6 strict pull ups @ BW + 16 kg
B.
36 kg push press and 24 kg KB
7:18
Ouch! Yeah, definitely stay on top of that adductor and get some treatment. Let me know if you ever need help with modifications!
A:95,115,135,145,155 and sup pullups
B:rx 5:48
5:48! Nice job, Amber!
You smoked part B! Awesome!
Nice work, Amber! Start a little heavier on your work sets for the strength portion next time. I’d consider those first 2-3 sets warm-ups based on your numbers. 🙂
A1: 105/110/110/115/115lbs
A2: 0/6/6/6/6lbs
B:PP 55lbs/KB 16kg 8’09”
Nice, Marcella!
A. BS: 235#x1. 255×4.
CU: BWx1. +10#x4.
B. RX 7:59 (All UB)
Great job, Kyle!