Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps
B.
Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, 95%, 95%
C.
Every minute, on the minute, for 10 minutes:
Clean x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 90%, 90%, 95%
D.
Three rounds for time of:
15 Thrusters (95/65 lb)
15 Pull-Ups
Rest exactly 4 minutes, and then . . .
Three rounds for time of:
15 Burpees Over the Barbell
15 Pull-Ups
A. Completed. Haven’t done MU’s in a while (shoulder pain when I do them)
B.185,195,215,225,235,245,265,275,295,305,315
C.drove my wife to the car repair shop.
D. Did my gyms workout.
For time:
50 Front squats (95)
35 kb swings (2 pood)
20 Burpees
50 OH Squats (45)
35 kb swings (2 pood)
20 Burpees
Time: 11:15
Part D: 6:22/6:28
Yeah ET
A. Muscle-ups: 3 singles x 3 (got my first no false grip muscle-up)
DUs: 32/8, 25/15, 47/3
T2Bs: 3×10
B. 165, 175, 190, 205, 220, 220, 230, 230, 245, 245, 260, 260 (Based on 275 lb 1-RM). Felt pretty good
C. 150, 160, 175, 185, 200, 200, 225, 225, 225, 235 (Based on 250 lb. 1-RM). Did 90% 3 times, skipped 85% by accident
D. 4:29 – Unbroken 1st round but broke up thrusters more than I should have on 2nd & 3rd
1:33 for one round of burpees (I did bar facing) and thrusters. While I was not sure, I was probably 70/30% that it was meant to be 3 rounds. Kind of took the easy route because I was a little beat after B & C. I feel shame.
A) mu’s 6/6/6
Du’s 50/50/50
T2b 12/12/12
B) 245/265/285/305/325/325/345/345/365/365/385/385
C) 200/215/225/245/265/265/275/295/295/315
D) thruster pull up – 2:32
Burpee pull up – 5:03
Felt great – all sets unbroken in both workouts, if we count part 1 as Fran, it’s a 1 minute PR.
A. 5 muscle-ups (jumping), 9/14/14/8 D/Us
5 muscle-ups (jumping), 5/29/12 D/Us
5 muscle-ups (jumping), 10/6/15/17 D/Us
B. Front Squat – 75/85/95/100/105/105/115/125/130/135/140/155
C. Clean – 120/130/140/150/160/160/170/170/175(power)/185(power)
D. 14:07
Long time casual garage crossfitter. Been checking out the blog for several months and started following the programming this week. Thank you for the open blog and great programming!
A. 7/50/12 UB all sets
B. 225, 245, 265, 285, 305, 305, 325, 325, 345, 345, 365, 365
C. 205, 225, 245, 265, 285, 285, 305, 315, 325, 335 (f)
D. Thruster/PU 3:16, Burpee/PU 6:02 was destroyed by these two. Tough day.
A.
5, 50 (29/21), 12
5, 50 (36/24), 12
5, 50 ub, 12
B.
worked up to 190#
C.
worked up to 170#
D.
2:28
4:01
Great job Karen!
A. 7/50/12 4/50/12 3/50/12
B. 225, 245, 265, 285, 305, 305, 325, 325, 345, 345, 365, 365
C. 205, 225, 245, 265, 285, 285, 305, 315, 325, 335
D. Thruster/PU 4:03, Burpee/PU around 8:00..completely destroyed! I’m working on my conditioning but today was not my day
A. 3/3/5 Scaled
50 X 3 (35 UB PR)
12/12/12
B. 123/133/143/153/163/173/183×2/193×2/203/213 (7# PR)
C. 93/100/108/116/124/124/131/139/139/147
D. 6:14
2:04
A. 5/50/12, 6/50/12, 7/50/12
Super Pumped! I’ve never gotten more than 1 muscle-up in a row(bar or rings) and I got 5,6,then 7. All unbroken performed on a fat bar.(no where to hang rings high enough) Toes to bar were unbroken as well.
PRed on DUs too. Got 24 in a row, and stayed in the 20s pretty consistently. Previous PR was 15 in a row. Great start to the workout.
B. PR = 295; Loading by Minute: 175,190,205,220,235×2,250×2,265×2,280×2 (No missed reps, felt great)
C. PR = 245; Loading by Minute: 145,160,170,185,195×2,210,220×2,235
(No missed reps, felt great on these as well)
D. 1:00/:59, 1:04/1:53, Skipped last round(Had to pick up daughter before daycare closed)
All thrusters and burpees unbroken. First 45 pull-ups were unbroken, 2nd round of burpees smoked me.
All in all, great day of training.
A) worked on MU progression; 50 double unders all sets; 12 toes to bar all sets
B) 95/105/110/120/125/125/135/135/140/140/150/150# (failed last rep)
C) 70/80/85/90/95/95/100/110/110/115#
D) 8:38 / 2:03 (one round)
A.
Three sets, not for time, of:
Muscle-Ups x 6 reps
Double-Unders x 50 rep (not Practicing DU’s over the past 3 months has destroyed my ability to stay proficient, Back to the drawing board)
Toes to Bar x 12 reps
B.
Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep
Loading by Minute – 60% (155), 65%(165), 70%(180), 75%(180), 80%(195), 80%(195), 85% (215), 85%(215), 90%(220), 90%(220), 95%(230), 95%(230)
C.
Every minute, on the minute, for 10 minutes:
Clean x 1 rep
Loading by Minute – 60%(150), 65%(165), 70%(175), 75%(195), 80%(195), 80%(205), 85%(220), 90%(220), 90%(230 F), 95%(225)
D.
Three rounds for time: 3:23 (31 Seconds Faster than my Best Fran Time, my lungs are still burning)
15 Thrusters (95/65 lb)
15 Pull-Ups
Rest exactly 4 minutes, and then . . .
Three Rounds for time: 5:01 (very Challenging closer to todays session)
15 Burpees Over the Barbell
15 Pull-Ups
A. 3mu-50du-10t2b x3
B. 113-123-133-143-153-153-163-163-168-168-173-173
C.93-103-108-118-123-133-138-138-143-153-158(pr)-163(pr)
D.5:12
7:39
This was me
lats were extremely sore today…not really sure why…spent about 15 min prior to wod on the foam roller
a)worked on MU progression; double unders and toes to bar were unbroken
b) using 315lbs as 1rm 185/195/205/230/260/270/285/295/305….lost a min in there loading weight
c) 135/145/155/165/175/185/195/205/215/225..
d) part 1. 5:30 for 3 rounds
Part 2. only completed 2 rounds I was down to 1 pull up at a time
Yeah buddy!!! So good to see your name on here!
A.
MU x 5
DU x 50
T2B x 12
B. Based off of 295 lb max
C. Based off of 265lb max
D. 3:16, 6:47
A.
Done
B.
OTM Front Squat x 1 rep
205, 215, 225, 250… I lost track, ended up at like 300, worked in with a guest at the gym so didn’t pay much attention. Felt pretty easy throughout.
No misses
C.
OTM Clean x 1 rep
200-215-225-235-250-265-265-285-285-285
No misses
D.
3:30
1 minute off my last Fran time (that was before I was proficient with the butterfly pull-up)
Should have written this down – slow enough that it was probably 5 minutes plus. Burpees felt AWFUL, I don’t think i’ve ever moved that slow in a workout!
A) 5,5,5
40,40,40
10,10,10
B) off 320 – messed up and went 10# heavier on last 3 sets. No misses
C) 165 – 255 no misses
D) 3:07, 5:36
*spent the last 75 seconds of workout 2 massaging out cramps in my calves. So dehydrated that I couldn’t jump up to the pull up bar! Lesson learned…
A. 3 Sets:
Muscle ups 4,4,4 Unbroken
Double Unders-50 (Unbroken all 3, Really fired up about that! Made my week!)
T2B 12-Unbroken
B Front Squat x 1 Kgs: 90, 98, 105, 112, 120, 120, 128, 128, 135, 135, 143, 143.
C. Clean x 1 Kgs: 80, 90, 95, 101, 108, 108, 115, 121, 121, 128
D 4:45/ 6:50
Conditioning is my main weakness. Its going to take time to get back to where I was and where I want to be. Gotta keep pushing. Thank you!
A) 5/50/10, 5/50/10, 5/50/10
B) Front Squat 195, 215, 235, 245, 265, 265, 285, 285, 295, 295, 305, 305
C) Clean 135, 145, 165, 175, 185, 185, 195, 205, 205, 215
D)
3 RFT 15 Thrusters 95#/15 Pull-ups: 3:49
rest 4 mins
3 RFT 15 burpees over barbell/15 pull-ups: 7:44
Did Fran on Monday, PR @ 3:40. Was a little disappointed that I was slower with this one because it “seemed” easier.
Finally back from a week off. Did a bunch of skiing and family time that was great. But now I’m feeling left behind. CJ where should I start??? Just pick up where we are at???
Welcome back! Hope you had fun.
Just follow the program from where we are at.
Thanks Tino I had a blast. Time to get back at it…
3 Sets Not For Time
- Muscle Ups kipping progression
- 50 Double Unders
- 12 TTB
EMOTM x 12 Front Squat (1RM – 305) 185/200/215/230/245/245/260/260/275/275/290/290
EMOTM x 10 Clean (1RM – 235) 140/150/165/175/185/185/200/210/210/225
3 RFT of – 5:09
- 15 Thrusters (95)
- 15 Pull Ups
Then Rest 4 Mins
3 RFT 9:09 – 15:20
15 OTB Burpees
15 Pull Ups
a. Done – need to work Toes to bar rhythm and muscle up progressions
b. EMOTM – front squat
60/65/70/75/80/80/85/85/90/90/95/95 kilos
c. EMOTM – clean
45/49/53/57/60/60/64/64/68/72
d. 3 rounds 15 thrusters/15 pullups — 5:55
rest 4 min
3 rounds burpees/15 pullups — 7:08
A.
4, 50, 12
3, 50, 12
3, 50, 12
B.
Worked up to 220# (yay, first time squatting heavy in a few weeks)
C.
Just stayed with power cleans and worked up to 190#
D.
2:32
4:54 (The remnants of my head cold definitely loved this)
a. 3, 50, 12 x3 only did 3 MU just because I’m being conservative with my hand, I fractured it this NYE protecting my cousin from some random drunken guy
b. finished with 125k easy
c. finished with 125k pretty easy as well.
d. 5:50 had to do double KB thrusters because of my hand, never done these in high reps, way more difficult than a 95# barbell!
4:20 on the burpees pressing off of the ground was hard on my hand but I made sure I was gentle enough to not do any damage but still get a good training effect.
sucks I can’t go 100% but at least I got to get some good training in. Good to have some free time again after deployment and I’ll see you in march for the open!
A. 7-7-7
50-50-50
12-12-12
B. 165/185/195/205/225/225/235/235/250/250/260/260F
C. 155/165/175/185/195/195/210/225/225F/225F
D. 3:04(4s faster than my Fran PR)
5:03 Disappointed with this.
A. Done
B. worked up to 300lbs. Felt good.
C. Worked up to 300lbs; all power except I had to squat the last one.
D. Thruster/PU: 2:39. 20s slower than Fran time but still happy about it. Skipped the pullups with the over bar burpees… Just didn’t want to risk injury.
I’m super happy because I think I could now power clean 300 if I’m fresh. Something I never even fathomed doing.
A. 4-3-3
50-50-50
12-12-12
B +C. I didn’t write down all my numbers, but the last and heaviest front squat was 270 and clean was 250. I’ll have to re-evaluate my numbers. These lifts were too easy for 95%.
D. 4:26; 2:02 slower than my Fran PR.
6:32; I started stronger and crashed hard on round 2.
B. 95, 100, 110, 115, 125, 125, 130, 135, 140, 140, 145, 150
C. 85, 90, 95, 100, 110, 110, 115, 120, 120, 130(f)
D. 6:23/7:13
A. Done.
B. Based off of 345 lb max
C. Based off of 280lb max
D. 3:10, 5:37
A. Did banded muscle-ups. 5,5,5. 80,100,90 jump rope. 10,10,10 T2B.
B. 137.5, 150, 160, 172.5, 185, 185, 195, 195, 207.5, 207.5, 217.5, 217.5
C. 107.5, 117.5, 125, 135, 145, 145, 152.5, 162.5, 162.5, 170
D. Thrusters/Pull Ups: 14:42