Workout of the Day
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Alternating Pistols x 12-16 reps
Bar Muscle-Up x 2-4 reps
B.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
Bar-Facing Burpees x 60 reps
120/90 lb Overhead Squat x 30 reps
Muscle-Ups x 10 reps
C.
Immediately following the 10 minutes . . .
For max reps:
2 minutes of Chest-to-Bar Pull-Ups
D.
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
10 Wall Ball Shots (20/14 lb)
20 Double-Unders
Portions B-D will take exactly 20 minutes. Leave the clock running, but post three separate scores for each section.
Gym here was only open in the morning which is hours before Invictus gets posted. Don’t hate but they had an Outlaw workout that we did. Actually pretty good workout.
With a 40 minute running clock…
1 minute ME Muscle-Ups
(18 unbroken PR! had a few more in me but used the full min.)
*Rest 1 minute.
7 minute AMRAP of:
75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#
(2rnds+75+11)
*Rest 1 minute.
1 minute ME Muscle-Ups
(11)
*Rest 1 minute.
7 minutes to establish a 1RM Front Squat
(295#)
*Rest 1 minute.
2 minutes ME Muscle-Ups
(16)
*Rest 1 minute.
3 rounds for time of:
Row 20 Calories /(WE RAN 200m)only 1 rower for 5 guys
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#
(2rnds + run)
Notes: 7 minute cap. If the work is completed in less than 7 minutes, rest the remainder of the 7 minutes.
No rest
2 minutes ME Muscle-Ups
(13)
*Rest 1 minute.
7 minutes to establish a 1RM Jerk (racks or blocks may be used)
(265#)
You betrayed us!lol… No I’m just kidding
Sorry about that buddy, I head back to San Diego tomorrow, so workouts will be posted by 10:00 p.m. PST from here on out.
No worries at all. I’m about 17 hours ahead of the states right now so it wouldn’t have mattered if you posted 10 hours late. Got a great workout anyway. Be creative, right?
A. 3 x 2 rope climbs
3 x 12 pistols
3x 2-4 bar muscle-ups w/band
B. Burpees + 26 OHS
Did not make it to the muscle ups today. Still not back to 100% conditioning wise and burpee/OHS crushes me.
C. 26 reps
D. 5 + 2 reps
This went pretty well. Went unbroken on DUs first two rounds and they felt good. Started to slow down after about 3 rounds.
Also FINALLY strung 2 muscle ups together after the workout today.
Nice work John
A. Completed 2 sets
B. 1 Round + 10 burpees. Happy to have made it through all the muscle ups, yay!
C. 30 C2B (forearms were smoked)
D. 5 Rounds + 7 reps (used the 20# wall ball)
Fun 7:00 am training session.
A)
Done
B)
1 Round + 55 Burpees
OHS Unbroken
Muscle-Ups-4/3/2/1
Chasing the little F***** Ricky. GREAT PUSH
C)
30 Reps
Had Nothing left.
D)
7+5 reps
WOW!
Wow amazing on D given the push you put up on B. Awesome work…
A). Done
B.)
1 Round + 57
Beat the Scottish B******!
Finally!! A lot of fun. Kinda
C.)15…………
D.) 5+1 (30lb)
Love you Tino!!!!!
Beating Tino wasn’t as much of a highlight as the gangnam style pre game show!
agreed!!!
WHAT!?!? Does this mean Ricky conquered his muscle-up demon?
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Alternating Pistols x 12-16 reps
Bar Muscle-Up x 2-4 reps
Done!
B.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
Bar-Facing Burpees x 60 reps
120/90 lb Overhead Squat x 30 reps (6:30 to get through)
Muscle-Ups x 10 reps
99 Reps (60+30+9) Previous score 89Reps from Kauai Crossfit in 2011
C.
Immediately following the 10 minutes . . .
For max reps:
2 minutes of Chest-to-Bar Pull-Ups
17 Reps
D.
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
10 Wall Ball Shots (20/14 lb)
20 Double-Unders
Portions B-D will take exactly 20 minutes. Leave the clock running, but post three separate scores for each section.
5 Rounds 7 Reps
Great Conditioning session this morning, Loved it!
A. Done
B. 97 reps(60-30-7) MU’s destroyed me
C. 31 reps
D. 5 rounds(30#WB)
Ouch.
A) 3X3 rope climbs, 3 X 16 pistols, 2 / 3/ 2 bar muscle-ups
B) 80 reps. Man, I wouldn’t even be ready for the 2011 Open….lol!
C) 17 C2B
D) 7 rounds Rx. (happy with that!)
Oups…..the above was my post….not Jonathan’s. He did MUCH better!
Dom! jaja I wouldn´t be ready for that either
A) skip (no rope and no bar to make bar muscle ups without hitting your head jaja)
B) 87 reps
C) 13 C2B jaja terrible!
D) 5 rounds + 5 wallball shots
me hubiera gustado entrenar juntas hoy!! jaja
A. Done – apart from bar muscle ups, spent time trying to get one.
B. 1 round and 7 burpees, did muscle ups in ones as I didn’t want to fail one
C. 18
D. 5 rounds and 10 wall balls
A.
15′ Rope Climbs 3, 3, 3
Alternating Pistols 16, 16, 16 reps
Bar Muscle-Up 4, 4, 4 reps. These felt good.
B.
1 Complete round plus 19 burpees.
C.
25. Had absolutely nothing left!
D.
5R + 7 WB. This destroyed me…3 minutes flew by…Couldn’t recover in time for this…almost puked after.
A. Complete
B. 60 burpees and 30 OHS in 7:20. Could not get one muscle up
C. 23
D. 5 Rounds exactly. Caught up during double-unders because I was to close to everyone so I had to move. 30 lb wallball
A. 2/12/4 x3 sets
B. 1 round + 2 burpees (did all MU’s as singles). Happy to get through all MU’s!!!
C. 29 C2B (really tough, felt like I didn’t have much power left in my arms).
D. 6 rounds + 4 wallballs.
A. Done
Visiting another gym, no 2.5 lb plates, so 125# on the OHS.
B. 1 round + 23 burpees
C. 25
D. 7 rounds
A) done with some modifications, did not climb rope
B) 1 round plus 20 burps
C) 27
D) 6 rounds +6 wall ball
Then 6 rounds Tabata front squats with 120.
B. 124 total reps
C. 33 chest 2 bar
D. 6 rounds even
A) Complete. Got 1st Bar Muscle-up!
B)
AMRAP in 10mins:
60 bar-facing burpees
30 OVHD Squats 120#
10 Muscle-ups
95 reps (71 reps on 11.4 open in 2011)
C) AMRAP CTB Pull-ups in 2mins: 26
D) AMRAP in 5mins of 10 wallballs/20 DUs
5rds + 6 reps = 156
A. Complete
B. 1 round + 30 Burpees (130)
C. 35 Reps
D. 4 rounds….suffered with calve/hamstring cramps towards the end…really slowed me down! Great week of training overall though!
A. Complete
B. 92. Couldn’t keep my false grip. Need to work no-false-grip mu’s.
C. 21
D. 3 +34
A. Did all bar muscle ups, a movement I really need to improve on.
B. 98 reps. Finished the OHS @ 6;30. In 2011 I finished @ 9:50 with no muscle ups.
C. 16 reps, tough after those muscle ups
D. 6 + 8, felt good here.
A. Complete.
B. 12 overhead squats, scaled to 75#. Wish these were better.
C. 27 chest to bar
D. 6 rounds
A. Complete 2/12/2 all sets
B. 122 – 1 round + 22 burpees only got 93 back in 2011, so very happy.
C. 15, was completely wrecked
D. 6 +10, really hard to push through. Disappointed in C & D.
A. 2/12/2 each round
Pistols were difficult today
B. 97 reps
Pleased but motivated to do better. 10/10/10 on the OHS and rested too much before the muscle ups.
C. 22 C2B’s
D. 6 rounds + 10 wall balls
Felt great!
A. Spent most of this time trying to figure out how to string together bar muscle ups…can’t get the kip down
B. 1 Full Round! Blasted through OHS and did all singles on Muscleups
C. 15 C2B
D. 6 rounds even
B. 1 round + 40
C. 37
D. 5 rounds + 3
– 30# ball
30 lbs? Nice work Sun!!!
A. Rope climb – 2/2/2
Alternating pistols – 16/16/16
Bar MU’s – 2/4/4
B. 1 round + 18 burpees
C. 14
D. 5 + 5
Awesome!!!!
Back to back days of head to head with Daniel. Definitely makes us push each other harder. Loving this!!!
A) done
B) 1 round + 33 burpees (133 reps)
C) 20 reps, had to use kip vs butterfly. Couldn’t find a rhythm being no rest right into it.
D) 6 rounds + 1 wall ball
Wanted more today but here it is…
A) 117 reps
B) 17 reps
C) 5 rounds
Dead
A. complete. First time getting pistols w/o touching the bar for support. Working on unassisted bar mu.
B. 85 reps
C. 11
D. 3 plus 14
Have a great weekend!
B. 1 round plus 15 burpees
C. 24
D. 5 plus 3
A. *Subbed Pull-ups (using rogue grandfather clock grips) & Knees-to-Elbows x 3 reps each for the rope climbs.
Pistols x 3 x 16
Bar Muscle-ups x 3 x 4
*All unbroken
B. 90 reps + 1 failed muscle up attempt
OHS performed in sets of 10
*Intense lactic acid burn in legs
C. 12, dead from B.
D. 4 rounds + 4 Wall Ball Shots
*124 reps
*Although it sucked, really loved today.
A. Done
B. 92 – being tired I had lots of trouble with the non-false grip MU’s. #frustrating
C. 25 C2B
D. 6 +3 – this part felt great.
A. Complete
B. 126 reps
C. 30 reps
D. 5rds + 24reps
A. Done
B. 96 reps (missed 2 muscle ups-couldn’t get out of dip
C. 16 C2B worked butterfly
D. 5rds + 6WB
A. Sets Not for time (No rope at school)
- 16 Alt. Pistols
- 2 Bar Muscle Ups
B. 95 Reps (w/ Bar Muscle Ups, there isnt a place to hang the rings at school)
C. 18 Reps
D. 5 + 9 Rx’d
A. Done
B. 91 reps
C. 25 CTB
D. 3 rounds
A.
Three sets, not for time, of:
Double-Unders x 30 reps
Deadlift x 12
Crisco/Pro 185/225/235
koda(10) 50/60/70
B.
Complete as many rounds and reps as possible in 20 minutes of:
8 Chins
8 Dips
8 Handstand Push-Ups
16 Kettlebell Swings (60#) koda 20#
Crisco 9 +8dips
Pro 8 +8 dips
Koda 10rounds
A. done
B. 1 round plus 32 burpees, beat previous score 1+21 I think.
C. 33 c2bs
D. 5+8 wallballs 30# ball
mu’s unbroken. yay!
CFSP Grand Opening today so couldn’t get it all in so did a) and then….
Chief: hurt 7,6,6,6,6 plus some reps in there
Karen with A 30# MED BALL!!! It was disgusting. 12:33
hey cj i got a q what if ur interested in the competition programming but cant perform all the movements required such as muscle ups, pistols, and others moves that require alot of skill, what should i do? i currently just started following the performance programming
A. 2/12/2 each
B. 91 reps
C. 29 reps
D. 6 rounds + 4 wall balls
A. Done
B. 127 reps. Big improvement but want more
C. 21……… Dropped the ball on this part.
D. 5 + 7
A. 11.4
113 reps. 5 less then 2011. Probably because of increased workload and being a little cautious on the OHS.
B. Did a met-con 1 min Pistols, 1 min Bar M-ups, 1 min RC, 1 min Rest 3 rounds
Hey C.J,
Sorry this is very very late. I posted here a while back about being in NZ and having to be behind on the workouts you post. We decided to go back to one week behind. So today is Monday here, we will do last weeks programming from the 28th of Jan, that is the start of our week.
We have been doing that now for some time. Soon we will need to just change our training days to catch up but for some, its not an option.
just thought I should let you know where we are with it all.
Loving the programming.
Mike
A. Completed 2 sets – bar muscle ups were smooth
B. Finished burpees and OHS in 7:00 and could not get a single muscle up – Frustrating
C. 21 C2B
D. 6 Rounds + 10 reps (used the 20# wall ball)