Workout of the Day
A.
Take 15 minutes to build to today’s heavy Clean & Jerk
B.
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95)
6 Burpees Over the Barbell
If you fail to complete the round within the minute, finish all of the
repetitions and then sit out the minute in which you carried over into.
Restart at the top of the following minute.
C.
Every 2 minutes for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)
A) hit a new PR of 125kg clean and jerk, with one minute left I attempted 130kg and got a PR clean, but it was a struggle so it left me with little energy to spare and I barely missed the jerk
B) did it as Rx but missed the 8th minute and the 14th minute
C) done at 135lbs each arm, lucky I have farmers handles
A) C&J 185 LBS / I MUST WORK ON THE CLEAN
B) RX’D – I FAILED ROUND 10 AND 14 – BREATHLESS INDEED
C) ALL SETS KB *2 / 70# – NICE PAY OUT!
THANKS FOR THIS WO
A) Worked to 245#’s. This lift gets harder and harder for me it seems.
B) Did Rx’d, missed round 14.
C) Done. 50# DB.
Part B was rough! I was really happy with my results though.
Great job! Yeah, most people missed a round or two. How did you like the Farmer Carry Finisher? Happy Strongman March!
A. first time C/J since back injury on 12/19! made it today to C/J at 153.
Cleaned 159 but failed jerk
only lost a little strength (and form) but overall happy.
B. 15 full rounds at 73# – finished each round between 24-29 seconds. I’m assuming to go heavier next time?
C. 20 kilo KB each hand.
Body is a little tight from last night’s intervals. No embassy workout tomorrow so I plan to do 1 mile repeats midday to simulate (potential) PFT conditions. it’s about 95 degrees here now.
Aren’t you glad you didn’t do Murph yesterday?! Great news on Part A! And to answer your question about Part B – depends on your goal. I’d say that 24-29 seconds is right on the mark for this set-up though. If you think you could go a little heavier and still make it within 40 seconds, then yes but it should be about 30 on/30 off.
A. Worked up to 255.
B. 12 full rounds. Failed at 4, 8 and 12.
C. Played basketball, needed some fun.
T-o-double d! Yes, fun is definitely prescribed. People should use their fitness more often. Glad you got to enjoy the day!
A. Worked up to 215#
B. Done Rx. Failed minute 9 and 14. The jacked heart rate from the burpees made those G2OH difficult.
C. 55# KB each hand.
Whoot! Nice work, Josh! Most people missed out on a round or two.
A. Worked up to 240#, about 95%
B. Completed RX, about :25-:30 rest per round
Ran out of time for C, will make it up later this week hopefully
Nice work on B. That is fast across the board!
Thank you, it was tough to choose whether to go slower and take less rest or sprint through and have the brake, either way it definitely hurt!
Super fast on B! Great job on A too. Anytime you can hit over 85-90% is a good training day. 🙂
A: 165# (worked up to heaviest without dropping from overhead, no bumper plates)
B: 10 full rounds, rested 5 (hit first fail at 5 min mark)
C: 55# DB each hand
Forearms are feeling it!!! 🙂
Good grief – Good grip!
A. 297
B. Went over on the 11th set but got all others within a minute. This wod killed me
C.First 3 rounds with 115# each arm using farmer carry handles, then last 2 rounds with 75#db in each hand. The 75s didn’t feel any easier at all, all 5 sets were rough
Wish I had farmer carry handles… I think farmer carries would be so much easier.
yes sir, definitely easier with the farmer carry handles in my opinion, i just had to go to dumbbells because i didn’t have 4 matching plates besides the 45s, and they were a little to heavy after the other work for today
I love our farmer carry handles. Highly recommended. Great job today!
Thank you. And thank you for the programming, I am only about a week in and I am loving it
A. C&J to 205.
Felt way off today. Missed 4 straight jerks at 225. Could have done a better warmup before hitting heavy sets.
B. 13 rds Rx. Missed on minute 9 and (weak!) 14.
C. Scratch. How is this the first time I have heard mention of Strongman March? I will toss some kegs and flip some cars later to make up for it.
If the 3rd time’s not a charm, probably best to call it quits for the day to avoid injury. 🙂
You’ve never heard of Strongman March?! Don’t you follow the National Fitness Holidays calendar?
Joan, still fighting this flu/fever but I needed to get a wod in somehow, didn’t think I could sweat as much as I did before even starting to warm up Deadlift 415 and front squat lunges 135 superset 5×5, felt extremely weak on this today Odette did part A from fitness (I should have done that) Then we did step up wod from yesterday I did RX and Odette did dumbell press intesd of barbell, kind of hard to find space in this gym to crossfit She kicked my ass she got 3 full rds and 27 step ups I… Read more »
Good for you to work out, but remember to rest too! That step up WOD was brutal. Whoever created that little monster is EVIL!!!!
Are you calling me evil?!!!! Bwa ha ha
Great job, team! Odette is coming for you!
A. 225#
B. Completed 12 rounds rx. Rested in mins 7-11-14
C. 32 kg/hand
Woo hoo!
A. 225-245X. Not a PR
B. Done RX. About 30s per round. Half c&j, half power snatches. Lateral jumps.
No time for C.
Great job on Part B, Jon! Bummer you missed C since it is Strongman March and all…
Nice work. The thought of power snatches crossed my mind. But that is about all they did was cross my mind… 🙂
Thanks man. I still don’t know which way was harder. The snatches were tough but a little quicker.
Reallyyy crappy day this morning but glad I got in and did stuff. My lower back started badly cramping as soon as I warmed up C&J’s so I shut it down early. I think this is due to my desk job where I invariably sit with poor posture 12+ hours a day. I am going to look into some kind of lumbar support when I am working – any suggestions? A. Hit a sloppy 175# and shut if down – back tightness flared up when I put weight on B. This was really hard – I’m pretty sure I did… Read more »
I would suggest setting an hourly alarm to remind yourself to get up and stretch your hips and thoracic.
I didn’t have back trouble, but about a 3 years ago I transitioned to a stand up desk. I had a job for a bit where I would stand for 9-10 hours a day at my desk. That was hard, and maybe not so helpful. I find if I sit my posture will turn horrible real quick. Next Monday I have a new stand up desk arriving that is adjustable so I can create a sit/stand cycle, but I am in meetings 50% of the time and office 50% of the time so I might not need it. I believe… Read more »
A. 235# Tried for 240 but didn’t make it.
B. complete – WOW!! That one was more mental than anything! Fairly consistent at 40 sec per round in rounds 1-10. Then slowly crept up to 50 seconds. I honestly wanted to quit about round 11. Glad i didn’t!
C. Went full meathead on this one. Was running out of time. Saw two barbells loaded with 135# so I grabbed them and started my farmers carry. Only completed one round… LOL Grip was the hardest thing. Should have planned that better..,
Way to gut it out! I went full meathead on the Farmer Carries too. It is Strongman March, after all!
Full meathead, love it. Looks like all that gardening work has high transferability to farmer tasks.
You definitely went heavy on that, good stuff
Scaled it to 115# since my GTOs aren’t too strong. Kept thinking of your post being glad you didn’t quit, which helped me through rounds 10 – 15. Thanks for that.
Wow, awesome! I am glad you didn’t quit. Rounds 10-15 were pretty brutal! Honestly, when I want to quit I literally think about a saying Invictus’ own Josh Bridges said. He told a story about a guy he would always run with and when Josh would get tired the dude would say something along the lines of “Don’t slow down, don’t quit, it isn’t going to hurt that much more to keep going or go faster…” I find that statement so true. When I am already in a certain level of pain, I am dealing with it and handling it.… Read more »
A. 135 lbs. Worked on form and technique. Did 5 sets of 135. 5×5 strict banded pull-ups
B. 5 Rx. Failed on 6. Completed 9 rounds total.
And for the Farmer Carries?…
A. 135lbs wanted to practice form. Plus, having lower back issues, didn’t want to go heavy duty.
B. 5 rounds Rx until I failed. 11 total rounds. Back was not doing well after these. I could not complete farmers carey.
Bummer about the back. Lower back issues are never nice to deal with.
Sorry to hear this, Brian. Is this an ongoing issue or did you injure it today?
A. 135×2/155×2/185×4 – the 185 were squat clean and jerks – need to improve these – I can jerk well over my squat clean – need to even those out!
B. 11 full rounds completed Rx – failed 12 – rested 13 – completed 14/15 – this one was a grinder!!
C. Completed with 72lb kbs.
Better to be able to jerk more than you clean rather than the opposite. At least you know you can get it overhead once you get it to your shoulders that way!
Are the burpees bar-facing or lateral? Does it matter?
Believe it’s your choice unless specified. I did lateral.
I did lateral as well.
Lateral unless stated otherwise.