Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Box Jump x 10-12 reps
(practice cycling with feet on the box when hips open)
Toes to Bar x 12-15 reps
B.
For time:
10 Deadlifts (315/225 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots (20/14 lb)
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots
Compare to December 19, 2012.
C.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest 90 seconds
Ring Push-Ups x 20-30 reps
(or – if you’ve struggled with Ring Dips recently, practice sets of Ring Dips – choose appropriate reps to challenge you to make them unbroken)
Rest 90 seconds
Tomorrow’s gonna be a fun day! #SWAT is gonna represent in Seattle tomorrow at 1pm!
First exercising the mind, then the body!
Scaled @120 KG deadlifts which is 70% of my RM, to keep a good form
Last time @140 KG, needed 10 days to recover…
A. Done, only 2 rounds, with bar MU
B. 15:03, seem to be harder than last time at 140kg (18:31), but kept a good form
C. Skipped due to time.
A.
Done
B.
12:44
C.
20/20-20/(10+4+3+3)-20/10+10
RPU was hard today.
19 dec: 20:13 min
Today: 17:18 @ 142,5 kg
A. Done
B. 15:40 (dec 19:e 16:32)
C. 20/20/20/20/20/20
A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Box Jump x 10-12 reps
(practice cycling with feet on the box when hips open)
Toes to Bar x 12-15 reps
Done
B.
For time:
10 Deadlifts (315/225 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots (20/14 lb)
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball
13:40
C.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest 90 seconds
Ring Push-Ups x 20-30 reps
(or – if you’ve struggled with Ring Dips recently, practice sets of Ring Dips – choose appropriate reps to challenge you to make them unbroken)
Rest 90 seconds
I’ll do this at home tonight had to take off for my sons soccer game.
A. Muscle ups: 4 singles x 3
BJs: 12 x 3
T2Bs: 12 x 3
B. 14:25
Small PR of 0:35, 15:00 in December.
Deadlifts/C2B combo killed me today
C. GHDs: 20-20-20
Ring push-ups: 20-18-16
A. Complete
B. 13:06
scaled dl to 275#, pr by ~2:30
C. Did ring dips, they are hard for me for some reason
20/20 20/20 20/20
A. Complete.
B. 9:51. Last time 10:41.
C. Complete
A: COMPLETE
B: 11:05 last time 13:15
C: COMPLETE ( just ring PU)
A.) Done
B.) 12:35 with 235lbs. Started with 255lbs but form went to crap. I need to learn to take a step back and realize form is more important. Thanks again CJ for the help!!
C.) Done
A. (3/12/15)x3
B. 15:26 (December 19th 21:41) very happy doing chest to bar skill before workouts help alot
C. GHDs 20-15-20
dips ring push ups 10-10×3 (10 for each)
Will do “B” next week.
Partner wod today. Power cleans/front squats/jerks @ 105#. Lots of them. Felt great!
Worked on DU
3 x 20 GHD
3 x 12 T2B
Have a great weekend everyone!
7:37 Today- 8:08 on 12/19.
Unbroken Deads
Pull-ups-20, 16, 12, 8, 4 UB
Wallball-40-32-24(12-12), 16, 8 – pissed Iost focus mentally on 24, or whole Wod was unbroken.
- a bit longer rest between transistion but due to the personally brutal week CJ programmed for me, I’m happy with it. Given we did 315 deads and CTB pull-ups on Thursday. Who does that CJ???
Breathing was high but felt in control the whole time. Shout out to my boy Zach Anderson who also PR around 8:10-8:15 today.. He is a freak.
So solid. I actually wanted you to have to do this in a fatigued state and with full knowledge as to what would be expected of you. Helps you to understand that you’re capable of more than you think, even when you’re tired.
Oh, and I have heard you might not be fresh on the Sunday of Regionals, so it could be important to know how to press on the gas when you’re feeling starched.
Nice work dude! I remember this one from December, that’s a smoking fast time!
Wow. Great work Matt!. I wouldn’t be surprised to be watching you at the games this year.
Thank you both gents.. Big goals for this year
Wow dude. That’s serious. Good work!
A.
7/7/7
12/12/12
12/12/12
B. Gym was having a barbell clinic in one room and on ramp in the other. We were forced to do this as a partner workout. First partner completes first triplet, then 2nd does it, and so on. Done with Jeff H and my affiliate crew. Happy to have done everything unbroken.
C.
15/15/15
25/25/20 (rpu/rpu/rd)
Solid session today. Daniel puts on a clinic with unbroken status. Thanks for the push big man!
A.) 8/8/8
12/12/12
12/121/2
C) done
Yep – what he said.
A. 5/3/3 unbroken MU…trying to keep my feet below the rings, weird habit that comes from pole vaulting. You always want your feet above your head, right?
12/12/12
15/15/15
B. done
C. 20 (UB ring push ups)/20 ring dips/20 UB ring pushups
15/15/15 GHD
A.) complete
B.) 14:32 (c2b caught up fast) had to go in sets of 4 in second round and sets of 2 on the round of 8. Everything else was good tho. Tough day!
C.) complete
A. Done
B. 11:45 last time 13:45
C. Skipped, been a long week, feeling really beat up.
A) MU 3/3/7 BJ to 30″ box 3×12, TTB 3×12
B) 13:01 last time was 13:29 not a big improvement, but felt much better during and after the wod. Need to warm up CTB more they got better as I went.
C) later
I’m a day behind so I haven’t been posting. But here’s yesterday’s:
A. 355 front squat (5 lbs PR)
B. 315 (10 lbs PR)
C. 4 plus 5 cleans
D. 3 rds even.
Just wanted to thank CJ for the awesome programming.
8:59…
Nice little improvement…
Fun week of training!
Freaking killed it! Nice job man!
A. Completed
B. 11:11 (1:06 minute pr from last time!)
C. Worked on ring dips.
A) done
B) 15 min time cap…completed through the 4 deadlifts. I think I would have finished if my chest to bar pull ups had been better but I was happy with maintaining good deadlift form throughout.
A. 4strict/12/15-6kipping/12/15-6kipping/12/15
B. 13:18 (last time: 14:58, so better this time)
C. Completed! Worked on Ring-PU.
Pumped with all the great improvements today from 8 weeks ago. Shows that you kids have been busting your ass in the gym and taking care of yourselves outside of it. Also nice to see everyone picking up steam as we prepare to launch into the Open. It’s going to be a great season.
We had a fun 7:00 a.m. crew at Invictus today, and since they’re lagging on posting their scores, I will give them a little help and then they can add any additional notes:
Tino – 8:59 (about 60 seconds of improvement if I remember correctly)
Steve D – 10:20 (30+ second improvement)
Ricky – 10:33
Clint R – 10:45
Lukas – 11:24
Cody B – 11:30
Greg W – 12:16
Payton – 13:40
Kyle K – 12:24 (255 lbs)
Zach – 14:01 (255 lbs)
Josh M – 12:24 (235 lbs)
Nichole – 11:11 (66 second improvement)
Lauren – 12:15
Ayo – 13:05
Kim Mc – 15:00 (176 reps)
Steph – 15:00 (172 reps)
Heather – 15:00 (165 reps)
Jaimie – 15:00 (109 reps)
Leah – 15:00 (198 reps @ 185 lbs)
Tara – 15:00 (189 reps @ 185 lbs)
Stacy – 15:00 (169 reps @ 185 lbs)
Amy R – 15:00 (196 reps @ 165 lbs)
ET – 15:00 (180 reps @ ???)
We implemented a 15-minute time cap for all athletes.
Great morning!
A. MU 3/4/5 BJ 12 T2B-15 feeling quicker
B. 15.20 dropped to 195 during the second set of Deads..form when downhill fast. Brutal wod, wish I had a time to compare to.
C. done with ring dips sets of 8
This days i was recovering. I had an injury on my back. I was doing active recovery running slow and slepping a lot. Tomorrow sunday i have an Open.wod day… I wanna be there…
A. done
B. 11:24 (9:45 on December 19. 2012 did regular kipping chest to bar back then. Tried to do butterflys today but lost the rhythm all the time.)
C. done
A) 7 MU,12 box jumps, 15 T2B x3
B) 10:05, which was a 40s PR
C) Done
Fun week indeed!!
A) 5/10/12, 5/12/12, 5/12/12
B) 12:16 (12:44 19DEC)
C) complete
B. 8:42
You my friend are a monster. Always consistent. Heavy stuff, skill stuff, light stuff. Awesome.
Thanks Mitch! Just trying to keep up with the monsters on here!
Nice work Sun!
A) did 4 unbroken mu’s made me happy for all three rounds
skipped the boxjumps, knee didn’t like it much
did 12X3 T2b felt pretty good
B)15:16 RX, did this with the mighty mike eberts. stayed close for the first round then fell behind, alot.
C)completed with ring dips. strict
A. Three sets not for time of:
-Muscle-ups x 7 reps unbroken
-Box Jumps x 12 reps (worked on speed and rebounding out of the bottom quicker)
-T2B x 15 reps unbroken
Did the first two sets of this with an elevation mask on, it was my first time wearing it… Made it super hard to breathe!
B. For time:
-10 Deadlifts (315/225 lbs)
-20 Chest to Bar Pull-Ups
-40 Wall Ball Shots (20/14 lb)
-8 Deadlifts
-16 Chest to Bar Pull-Ups
-32 Wall Ball Shots
-6 Deadlifts
-12 Chest to Bar Pull-Ups
-24 Wall Ball Shots
-4 Deadlifts
-8 Chest to Bar Pull-Ups
-16 Wall Ball Shots
-2 Deadlifts
-4 Chest to Bar Pull-Ups
-8 Wall Ball Shots
12:40 RX. This wiped me out but I really enjoyed it. Deadlifts were unbroken. Wall Balls were 30+10, 24+8, 13+11, 16, and 8. C2B’s were 15+5, 16, 12, 8, and 4. In hindsight, I probably could/should have pushed through and done everything unbroken.
C. Three sets not for time of:
-GHD Sit-ups x 20 reps
-Ring Push-ups x 30 reps
Great WOD today! Had fun with this!
A. Muscle-Ups 6,7,7
Box jumps 12,12,12
T2B 12,15,15
B. 14:32 RX. DL’s were UB, didn’t have any rhythm on the pull-ups. Overall, I felt I should have gone faster and gone UB on WBS. Good workout!
C. GHD sit-ups 20,20,20
Ring dips, 12, 12, 12, ( extra set 12)
Hey. I varied it up a bit which crushed me for the wod. But the fact that I did it rx’d is a huge success for me. In December, I couldn’t even do the workout rx’d because of injury.
Started off with a ton of snatch work and power cleans EMOM with Jeremy Meredith.
A. -Snatch pulls and then snatches. Built up to 102.5kg. NEW PR!
-then did 5 power cleans EMOM at 135,135,185,205,225,225,225,225. Barf.
B. Did the wod as rx’d at 13:10. I was dragging my ass and had barely any pull left in me, lol. Happy I finished it.
C. 20/30 ghd’s and ring push-ups. I was done on the 30th rep on last two rounds.
Thanks CJ. I couldn’t have got that pr or finished this workout without you!
A. Done
B. 10:11- first time on this unbroken on deads and c2b need to man up on the wall balls.
A.done
B. my first time was 24:49 new time; 16:38 !! started the competition program for about 6 months ago, and lately ive had some solid progression, everything is improving. Feels like im setting a pr every session. This programming is taking me further and further.
C.done
A. 0/1/4, 12/12/12, 12/12/12
B. 19:33 today. Dec 19 22:11
C. 20 ring pu’s/20 ghd 3x
A.
MU: 5/5/5
Box Jumps: 12/12/12
T2B: 12/12/12
B.
13:31 (December was 14:56)
C.
GHD: 20/20/20
Ring push ups: 20/20/20
10:28 felt ok, need to man up
A. done.
B. 15:38 – first time doing this. First time attempting butterfly CTB. Never strung more than 4 together but overall getting better. Steady pace on DL, but mostly singles. WB UB.
C. done w/ring dips. Accumulated 20 per set – very broken.
A. Done.
B. 11:00 – 14 seconds slower than in december. Frustrating end to a frustrating week.
C. Done with 20/30 reps.
a)7,6,5/12,12,12/15,12,12
b)14:59rx Felt super winded after the WBs
B. 18:05 almost 7 min improvement from last time, and was able to keep my back tight on the Deadlifts this time for all the reps. I might have been able to go faster, but thought I needed the recovery on the deadlift.
That’s awesome Karen!!! Great work.
*problems posting, testing*
9:46- wall balls are a huge weakness of mine. Just happy to get sub 10.
A) done with sets of 10 strict T2B, unbroken DU, 1 set of max strict hspu (14), 2 sets max kipping (28/22)
B) 11:50 row 4:01
C) 10:12 row 6:12
D) 10:18 row 8:18
Definitively a stronger runner than rower!!
A) MU 1/2/0
box jumps 24″ x12
T2B x 15
B) 19:41min, and last time… jaja 34 min..
C) Done
Again underestimated the workout. Great stuff.
A. Getting more fluid on toes to bar
B. chest to bar continues to need more work.
22:10
C. 15 20 15 20 20 25