Workout of the Day
A.
Three sets, not for time, of:
Bar Muscle-Up x 2-4 reps
L-Sit x 30-45 seconds
Double-Unders x 50 reps
B.
For time:
185/125 lb Shoulder to Overhead x 10 reps
Muscle-Ups x 5 reps
185/125 lb Shoulder to Overhead x 8 reps
Muscle-Ups x 4 reps
185/125 lb Shoulder to Overhead x 6 reps
Muscle-Ups x 3 reps
185/125 lb Shoulder to Overhead x 4 reps
Muscle-Ups x 2 reps
185/125 lb Shoulder to Overhead x 2 reps
Muscle-Ups x 1 rep
As is always the case with conditioning workouts, you must take the barbell from the floor.
C.
Choose ONE of the following:
Four sets for times of:
Hill Sprint x 60 seconds
Rest 3 minutes
OR
Four sets for times of:
Run 400 Meters
Rest 3 minutes
OR
Four sets of:
30 Calories of AirDyne
Rest 3 minutes
Cj if you cant do a mu should you do like a ctb?
Couldn’t let you guys have all the fun yesterday…
A)
115kg/120/125/130/135(pr for a double)
B)
60kg/65/70/75/80/82.5/85/75/75/75
Hit 85 then backed off.
C)
1:27/1:32/1:31/1:31/1:36
All unbroken
What jet lag?! TBC…
Nice job Tino!
Crushed it. Well done sir.
Solid work tino
A) done
B)
4:58 (rx)
shoulders were very tired today. had to break up the set of 8 and the set of 6 on the shoulders to overhead. mu ub
C) 1:04, 1:10. 1:14, 1:20
Whaa thanks for the reminder that I have to work on my running!
did 4x 400m with 3min rest on C
A.
4/30/50×3
B.
7:24 @ 70kg
Did first and last round unbroken but very slow and a lot of singles in between. MU UB.
C.
30 cal on the rower.
0:58-1:02-1:04-1:04
A. BMU: 2, 1; 3; 4
L Sits: 30 sec; 20, 10 sec; 20, 10 sec
DU: 50; 50; 50
B. 6:19 – Holy triceps! Failed twice on my last muscle up!!!
C. Will completed after I am done coaching
You’re my IDOL Nichole!
good job
A. Did some will finish later
B. 5:19 right shoulder very limiting on the muscle ups
C. One hour Rest
D. Fran didn’t push 3:02
E. Run later. Found hills in parking garage
Ha! Island paradise problems . . . no hills. Way to find a solution in the parking garage!
A) Done!
B) 5:47 (rx)
Mu Ub
C) 4x400m with a little hill
1:22 – 1:25 – 1:24 – 1:27
A. Bar muscle ups with a band, L-sits for about 20 seconds, 30\34\38 unbroken double- unders
B. skipped
C. 1:28, 1:35, 1:38, 1:39
Rowed 500m with a 3 minute rest X 4
Skipped B because I am still recovering from an injury earlier this week. I pulled something in my hip monday and then got in a small car accident 2 hours later. I was rear ended. The right side of my low back and my right hip are really stiff and sore. Bummer! I have been mobilizing and stretching them and they have gotten a little better, but still a ways to go. Overhead movements, HSPUs and any type of kipping particularly light up that area. I have been only doing really light workout since. 2 days this week I just did a 20 to 25 minute recovery row
Rowing does not bother it, so it was nice to be able to push something today. My power fell off really quick, a lot faster than I would have thought/liked it to.
Sorry to hear this John. Take some time to get fully recovered so something minor doesn’t turn into something more serious.
Thanks for the advice CJ. Will do.
A. 4/30/50(PRed DUs 40 reps), 4/21+9/50(a few misses on DUs), 4/24+6/50(lots of misses on DUs)
B. Skipped, tweaked left shoulder on last set of muscle ups.
C. 1:07,1:09,1:17,1:20 — Performed a set of 12/each arm of Single-arm Trap 3 Raises with 12# DB before each set during rest time.
D. Weighted Side Planks x 3 x 30sec/side with 50# vest.
90 seconds rest after each set.
A.
Bar MU – 4/4/4
L sit – 30s/30s/30s (accumulated)
DU – 50/50/50 First time doing that unbroken ever.
B.
9:44 done @ 72.5kg (=BW)
Half ass effort, but hopefully I can start pushing it more next week.
C.
No time. Will def do mañana.
A. practiced technique for bar muscle ups
L Sits: 20 sec; 10 sec/15 sec; 15 sec/10; 10;10 sec
DU: 50; 50; 50
B. 7:25 – scaled to 105 and c2b/ring dips
C. 4×60 sec hill repeats
A: 3/30s/50, 3/30s/50, 2/30s/50
B. 5:52. All sets unbroken except the 8xSTO. I broke that into 6 and 2. After that set, I got the bright idea to push jerk and split jerk the last reps. Genius… I know.
C. tbd
Great work Michelle!!!
A) done
B) 4:21 – all unbroken, could have cut down rest between sets a little more tho.
C) hill sprints with my husky and malamute, not timed, unknown distance. Husky won all sets… Go figure
A) MU 3/4/4 getting a bit better in the bar l sits 30/3020-10 sec du 50/50/50
B) 5:57 broke up the set of 8 STO had to split jerk after that everything else UB
C later
Part C) 30 cals on ad with 3 min rest
39s, 42s, 56s, 1:10 legs blew up. Haha!
Legs very lactic on this.
A
Done with 4 bar MUs, like these.
L-sits in sets of 15 and 10 sec up to 40 each round
B
6:12
Unbroken all sets, but some rest between each
C
Did sprints outside, ca 300m straight. Walked slowly back before next. Didn’t time. Sprinting is fun
A. 4/30s/50, 4/30s/50, 4/30s/50
B. Took it easy today and focused on mechanics. Done as RX’d, but probably at 80 percent. Finished around 6:30.
C. 400 m run x 3 @ 80 percent.
A.
Bar muscle up x4/4/4 UB
L-Sit :45/40/30
Double under x50/50/50 UB
B. WOD 5:24 rx muscle ups unbroken
C. 4 sets hill sprints :60 sec = brutal
A) done sort of
B) 4:44
C) rowing sprints because it’s 0 degrees and icy out
A.) 2BMU (last set strung two together… that’s a first for bar MU)
all L-sits UB45sec
50DU UB
B.) 18:57Rx (didn’t really think I could do this at 125# but I did. Kind of surprised myself. Getting stronger!)
C.) 4sets of 400m runs
1:26, 1:28, 1:30, 1:25 (on our 400m with a turn and uphill on route back)
Nice work Val!
A. BMU – 4reps. first 2 rounds broken, last round UB.
Lsit – 20s, 10s. All rounds. 5s longer than previous max!
DU’s – these were a mess. 25 UB, then broken all over the place.
B. 11:21 scaled @ 115#. Shoulders are really tired from this week. Used a band for assisted MU’s.
C. Didnt have time to do.
A) Done
B) 4:18, I need to be more efficient at shoulder to overheads, but fun workout.
C) Laurel Street 60 second “sprint”
A.
Three sets, not for time, of:
Bar Muscle-Up x 4 reps
L-Sit x :15/:13 – :15/:14 – :15/:14
Double-Unders x 50 reps
Note
- New rope only knows one speed… fast! Trying to coast doesn’t work that well
- Suck it! L-Sit
B.
Time: 8:12
Note
- Wanted to finish in sub 7mins, not very happy with my time
- Only the 8 reps of S2O were broken up into 4/2/2
- Everything else Unbroken, like always with to much rest in-between
+ Starting to find a better rhythm with my Muscle ups w/o a false grip
? False grip or no False grip?
C.
Four sets for times of:
Run 400 Meters
Rest 3 minutes
1:17 – 1:18 – 1:22 – 1:27
Note
- Quads felt heavy after the 2nd set
I need to get better at METCONs!!!!!!!
Hey so I have some a question about yesterday. My last two rounds were awful compared to the first three. Should I pace myself to have more consistent rounds? Because I’m worried if I pace myself ill start to take it to easy and sell myself short. What do you think? Go hard or consistent rounds?
A.
Bar Muscle-Up x 4 reps
L-Sit x 30 seconds
Double-Unders x 50 reps
B. 4:43
C. When I get home. Snow is covering the sidewalks at the gym.
A) skipped bar muscle ups; construction at gym for installation of new pull up rigs; :35/:30/:30 L-sits; 50 double unders all sets
B) 19:25 scaled to 95#; scaled MU’s with 3:1 pull up/ring dip combo in separate room due to construction
C) 4x400m run – 2:00/2:07/2:00/2:00 ( it was 30 degrees out!)
CrossFit 808
A. 3 rnft:
Bar Muscle-ups x 5-8 unbroken
Lsit hold x 30 sec unbroken
Double Unders x 50 reps
B. Elyse – 4:19
Kyla – 5:45
Joe – 4:44
Josh – 6:34
Mike – 6:45
C. 10 sets of:
200m soft sand sprints
Rest as partner goes
Elyse and Kyla – you both crushed this workout!!!! So awesome!!!!!!!
A. 2/4/4 UB (got better as I was warmer)
30/30/30 w/ bent legs
50/50/50 DU’s UB
B. 6:36 didn’t feel great today, might’ve even that I did the group WOD at my box earlier today as well.
C. Opted out as feeling crappy and already Wod’d once this morning with sprints
A.
B. 4:11 RX, unbroken but tough.
C. Did a partner workout with Nick Rocco for an upcoming event
60- Push Press 115# (no jerk allowed)
50- Box Jumps 30″
30- Snatches 135#
50- Toes to Bar
60- Burpee Pull Ups
Split up however you want. 1 person works at a time
12 minute cap.
Complete
A.
Three sets, not for time, of:
Bar Muscle-Up x 2-4 reps (No Go on the Bar Muscle Ups I can only do the MU on Rings for some reason)
L-Sit x 30-45 seconds
Double-Unders x 50 reps
B.
For time: 13:53 Rx (rough day after all the HSPU’s yesterday)
185/125 lb Shoulder to Overhead x 10 reps
Muscle-Ups x 5 reps
185lb Shoulder to Overhead x 8 reps
Muscle-Ups x 4 reps
185lb Shoulder to Overhead x 6 reps
Muscle-Ups x 3 reps
185lb Shoulder to Overhead x 4 reps
Muscle-Ups x 2 reps
185lb Shoulder to Overhead x 2 reps
Muscle-Ups x 1 rep
As is always the case with conditioning workouts, you must take the barbell from the floor.
C.
Four sets for times of:
Run 400 Meters
Rest 3 minutes
Run 1 – 1:16
Run 2 – 1:14
Run 3 – 1:14
Run 4 – 1:14
B. 3:44
Did partner chipper with Nick Martindale
60 push press #115
50 box jump 30″
30 snatches #135
50 toes 2 bar
60 burped pull ups
10:03, only one person working at a time
A:
4/:30/50 X 3 all UB
B:
4:39 RX
C:
1:16/ 1:22/ 1:23/ 1:22
Question on the shoulder to overhead, would like some clarification. Is the front rack the only acceptable starting position? Or can the STOH start from behind the neck resting on the shoulders then complete the movement? Thanks.
A) completed
B) 9:21. sub’d 165 on STO. Should have used 155.
C)
400m run x 4
1) 1:28, 1:21, 1:22, 1:17
A) Done
B) 10:37 @ 165lbs. MUs unbroken, STO slow
C) Will make this up on another day. No really.
A.
3 x 50 DU (2 sets) still having trouble linking
L Sits: 45s, 30s, 40s
BMU: skipped because of equipment (pull up rig) issues.
B.
have not run in a long time and it was frigid out!
6:00
(mu unbroken, but I need to stop worrying about keeping a false grip so I can go faster)
C.
Run 4x 400M
1:34, 1:33, 1:33, 1:29 (happy I didn’t pull anything
B. 11:30 (100lb)
A. Completed
B. 18:57
A. BMU – 2, 3, 3 – had trouble with these.
L-sit – 30, 30, 30
DU – 50, 43/7, 38/12
B. 9:22
C. Hill runs