Workout of the Day
A.
Six sets of:
Barski Cleans
Rest 2 minutes
(Thanks to Catalyst Athletics for the solid demo video!)
B.
Four sets of:
Halting Clean Deadlift + Clean Pull
Rest 2 minutes
C.
For time:
12 Deadlifts (315/215 lbs.)
40 Wall Ball Shots
9 Deadlifts
30 Wall Ball Shots
6 Deadlifts
20 Wall Ball Shots
3 Deadlifts
10 Wall Ball Shots
D.
Row 3000 Meters @ 85-90%
A) correct in saying that this is high hang cleans x3 reps?
80kg/90/90/95/95/100(2)
The re-grip is the deciding factor on these. Spicy!
B) 142.5kg for 4 sets
C) 5:37
Jeez talk about a hamstring burn!! This was horrible
Deadlifts unbroken
Wallballs: 40:30:(10/10):10
D) 11:30. Maintained a 2min pace and eased in toward the end. Surprisingly felt ok after work beforehand. Happy that I got 3k under my belt…I dislike rowing alot!!
Great session.
A.70-70-75-75-80-80kg
B170-190-190-190kg
C.07.16 min unbroken
D.11.40 min
What would be a good sub for the rowing?
I thought about swimming, because I have a pool.
Would that work? And would it be the same distance?
For this training session, substituting a swim for the row would be fine. Just swim for 12 minutes (everyone will be different in terms of meters based on proficiency). BUT . . . I strongly suggest picking up an erg (used is fine) if at all possible. There will be times throughout training where we will want you to develop some comfort on the erg . . . particularly because it has been used in nearly every CrossFit competition going back to the first CrossFit Games.
Just recently started working out at home. I was at a box for the past 2 years, but it closed recently and I have not yet acquired a rower. Thanks for the info.
A.
40kg,50,60,70,80,85fail
B.
100kg, 110,110,110
C.
130kg DL – 12/5/4/3/3/3
20kg Thrusters – broken a lot
Not timed, got interrupted 4-5 times and just gave up the intensity(workplace gym…)
D.
No time left. Doing this one tomorrow.
Very rough day. Not there mentally at all. Probably a bit banged up.
D. sort of
1k Run @Z1
2k Row – 7:56
1k Run @Z1
total 21:16
A. 135lbs 155lbs 160lbs 165lbs 185lbs 185lbs
B. 205lbs/225lbs/275/275
C. 12:34
D. 12:56 (died alittle inside)
a. 135lbs,135,155,155,175 fail on the second,175 fail on the second
b. 2 clean pullsx4 @ 225 (really focused on not going up with the ass first) (did the halting clean deadlift light and separated still do not feel comfortable with this.)
c. 6:33 scaled it to 225lbs
extra: 5×3 benchpress at 205lbs
d. 11min rowing around 1:50
happy that tomorrow is a restday
A 60×3 70×3 80x4x2 lost My grip, 3 rep at 80kg.
B 110kg alla sets
C 130kg DL/20kg thruster.no time.
D 12:28
A. 185-185-205-205-205-205
B. 245-245-265-265
C. 7:09. Oh how I hate wall ball.. But feeling better about them
D. Will have to do later
A.135lbs,135,155,155,165f
B. 225lbs, 245,255,265
C. 8:38 wallballs suck!!!
D. 2K row at 2:08 pace. Legs were completely gone so I wimped out and called it good.
A. 75,95,115,115,115,115#
B. 120#
C. 185# 11:41
D. 14:04
Super wiped! Awesome
A.
225-230-235-240-245(2)-255
Lost the 3 rep of 245 on the regrip
Those are fun! Wrist didn’t give me too much trouble here today
B.
335-335-335-335
C.
I’ll take it!
5:55. 22sec faster since last time
D.
11:49 row
Time for an ice bath!
Strong work today!
Thanks bro!
Did yesterdays and Monday’s on Monday so legs were. Toasted today.
Monday’s
Front squat off of 300lb max
Snatch balance 200 215 220 225 225 235
Snatch dl 265
West side banded box squats
Today’s
A.) sets were 215 225 225 225 230 235
B.) 300lbs for all sets
C.) 5:17 everything unbroken
D.) subed EMOM 10 min 55m swim freestyle. Most definitely sucking wind after that.
Solid work on C my dude!
Nice work!! Your up in the North West right? If so we should get together and train sometime.
Absolutely, where do you train??
Train up in Oak Harbor.. Your down south in Seattle right? I’ll be down that way Monday, Tuesday next week if your game..? Let me know.. Shoot me a message on FB.
A.
Six sets of:
Barski Cleans
Rest 2 minutes
(Thanks to Catalyst Athletics for the solid demo video!)
B.
Four sets of:
Halting Clean Deadlift + Clean Pull
Rest 2 minutes
C.
For time:
12 Deadlifts (315/215 lbs.)
40 Wall Ball Shots
9 Deadlifts
30 Wall Ball Shots
6 Deadlifts
20 Wall Ball Shots
3 Deadlifts
10 Wall Ball Shots
D.
Row 3000 Meters @ 85-90%
Results:
A). 155, 185, 205, 225, 255, 265
B). 275, 300, 315, 315
C). 5:05 DL’s Unbroken, slipped on a couple WB’s but went right back to it.
D). 12:25… Caught a major calve cramp around 1500 meters, slowed me down quite a bit. Rowing just isnt my cup of tea though..
A) 135, 155, 165, 175, 185, 195×1/185×1 185f
B) 155, 55, 185 205
C) #285 did 1 extra rep/round 7:28, first 40 unbroken!
D) 11:59
A: Skipped due to wrist.
B: 315lbs for all sets.
C: 7:07, starting to not hate WB as much as I used to, but still broke them up a good bit at pre-planned numbers.
D: Slow, averaged about a 2:15 pace.
Time to re-think those pre-planned numbers buddy. They rarely do you any good.
Will do, I could use a couple trips down the rabbit hole instead of getting inside my head too much.
Thanks CJ!
A. 220, 231, 242, 253, (F)258×2, 220
B. 275, 286, 286, 290
C. 5:11
D. 11:48
A. 135, 145, 155, 165, 175, 185#
B. 225, 245, 255, 265#
C. 9:56
D. 12:26. 2:04.4 avg
Did a heavy dead lift and burped EMOM yesterday, therefore:
All kg
A. 60/60/60/60/70/70
B. Lots of reps at 70
C. Skipped
D. 12.16
A. 2×145, 155, 2×175, 185
B. 205, 225, 245, 255
C. 11:24 – 1st set of DL 315, next 3 at 295
D. No row machine – bike 2 miles – 5:30
A) 135/155/175/195/205/215 Felt light, however, my grip just would not stay together on the last set.
B)265.
C) 7:01. wall balls were a bit feisty today.
D) 12:58. Slow easy row.
A: 185, 205, 225, 230, 235, 240
B: 225, 255, 285, 300
C: 21:00 – no medicine balls at gym, subbed 75 lb. thrusters, rough
D: Ran 1.5 miles in 10:35 – lack and erg too
A. 243/243/253/253/263/273
B. #293 All Sets
C. 6:39
D. 11:28 Row
A. 135, 155, 185, 205, 215, 225 – felt good.
B. 245, 245, 245, 265
C. 6:17 – DL unbroken. WB 40, 20/10, 10/10, 10.
D. 12:14
A. 175/205/225/235/245/255
B. 293 all sets
C. 9:16
D. 11:06
A. 175,185,185,195,205,215
B. 293 for all sets
C. 6:15 unbroken but took a little extra between
D. 11:27
a. worked up to 100k
b. 130k, 0 hamstring tension :[
c. 6:17 broke up the 9 and 6 deadlifts and the 30 and 20 wbs. Legs and lungs. Got a great lung burn from this, felt super lactic after. 2 1/2 mins faster than when I did this like a month and a half ago.
d. don’t remember time, barely over 12. Went straight into this after c.
A) all sets with 205
)
B) all sets with 295
C) 6min 10s ( 4 min pr since last time
D) rowed with a 1:50 average
A) 25-35-45-65-65-65
B) all sets with #65
C) 7:28 with #185 DL and #10 wall ball
D) 13:29-brutal!
A)95,115,125,135,140,145
B)165,185,195,200
C)10:39 DL-215 WB-20# (only the 9 on the DL broken)
Will do 12 min of swimming a little later.
A) 80kg-90kg-95kg-100kg-105kg-110kg(2)
B) 110kg-115kg-115kg-118kg
C) 6:37
D) Run for 13 min
A) 205,215,225,235,245,255 x2 (dropped after 2nd rep)
B) all sets at 300#
C) 5:05, DLs unbroken, broke once during the 30s and once during 20s on WBs, 40′s and 10′s unbroken
D) ran out of time – had to coach classes, trying to hit later tonight and will post time
Solid work Joe!
1)
135/155/185/195/195/195
2)
155/185/195/195
3)
7:48
4)
12:41
A. 205/225/235/245/250/255f (2 reps)
B. 255/ 275/ 285/ 300
C. 5:55, everything unbroken
D. 11:45.6
A.185,185,195,205,215,215(2)
B. 275,295,315,315
C. 6:50
D. 12:15
A.
6 sets with 70 kg x 3 reps
B.
Halting Deadlift
120 kg x2
130 kg x2
140 kg x2
150 kg x2
C.
140 kg
7’53″
I can win time doing the Deadlifts but my hands are shredded by doing butterfly pullups for max reps
D.
11’56
A. 95,105,105,115,115(ish),105,105 (went back down after I crushed my wrist b/t the bar and my leg…gotta get those elbows moving faster)
B. 145
C. 11:24 (195 lb)
D. Did 50 mins of cycling in the morning.