Workout of the Day
A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds
B.
For time:
75 Double Unders
50 Wall Ball Shots (20/12 lbs)
25 Burpees
50 Wall Balls (20/12 lbs)
75 Double Unders
first time doing bulgarian split squats…used barbell instead of db at 65lbs…weight was light, it was just trying to get used to the movement. used a band for pull-ups.
part b. around 21 min. had a hard time with du today, which are usually easy for me. couldn’t get more than 8-10 consecutive. and I hate burps
Make-up wods from this week
A. Back squat: was supposed to be off 224- but it is still feeling heavy, in addition to my hip flexors are feeling it more than my glutes (which don’t activate yet)
133/153/184(2)/193/202F/ and then dropped to 65% for 6 @145
B. Yesterday’s wod of PC,FS and S2O
Stayed light but still kicked my butt: 103#: 6 rounds + 1 front squat in the 7th round
5 minute rest
C. May 11 wod of Cindy sprints. First time doing Cindy RX(because of the quantity of push-ups).
11 rounds+3 pull ups.
Great job, Genevieve! You ever try acupuncture for glute activation?
I have never! I actually didn’t know acupuncture may help. This may be my next avenue because they don’t seem to fire yet. Thank you!
A. Did these unweighted.
B. Just did some general stretching and mobility work instead.
Taking it easy today.
Everything good? Just an active recovery day?
Yup, feeling good. Had planned on just doing mobility work – but I really like Bulgarian Split Squats!
A. Done
B. 9:52 Burpees to a target
Awesome!
A. 25# DBs, I struggle with the balance aspect of those things.
B. 9:11 Rx. WB UB then 15/15/10/10. Burpees wiped me out. DU were meh today.
I didn’t do A today but I know how hard those suckers are! Nice work.
Your stance might be a little too narrow. make sure you are at shoulder width.
Basketball today. Ran for a total of 90 minutes….. I’m going to severely regret that tomorrow.
That’s why you workout!
Yes ma’am!
Feeling really tired and sluggish this week. Possibly pregnant which would
Be a good thing so time will tell.
A. Done with a slosh pipe
B. 13:06 14lb wb
Fingers crossed!!
Today I failed a bit. Had to perform our semi-annual PT test…For the past 3 years I have been able to run under a 9:30, well today I missed the mark by 7 seconds… In the end I passed, but I failed to meet my personal mark. It is pretty amazing how bad that stings. I guess everyone has a bad day and I am moving on, crossfit another day!
2 Min max push ups: 72
2 Min max sit ups: 92
1.5 Miles: 9:37
Those are still crazy good numbers bro.
Thanks Todd. 6 months ago I did the 1.5 in 8:58, no sure where I lost 40 seconds at…
I think you did great!
A. Used Blue Band on Pull-ups (felt strong – no back pain, may drop bands completely next time we do Pull-Ups
B. To protect the back – I changed Burpies to Push-ups. Still a smoker – felt like a God doing wall ball shots (20lbs) today – I’m sure push-ups instead of Burpies contributed to that – completed in 6:56
Great modifications, Drew! Glad you’re finding ways to make it work!
Joan: Shoulder Strength and accessory work
Then 30 laps of swimming
Odette: Yoga Thursday
I am pretty sure after 30 laps I would have drown. Its that hole stroke/breathing thing that messes me up… 😉
It takes practice just like everything we do, I might be getting better at swimming but sacrificing everywhere else
You’ve been getting a lot of swimming in. Training for something?
Yes Michele, I have a spearfishing trip in August so I have to be able to maintain my freediving since I’m not living in Washington anymore
I am back and you would think well rested?? Took off since Saturday.
A. Did a mini MEtcon 6:55
4 RDs
20 push-ups
30 sit-up from floor no ab mat
40 air squats
5 strict pull-ups pronated grip
B. Subbed SUs still suck at DUs (anyone have a sure fired way to get DUs down I practice every WO day)
Time: 12:07 WBs 25 lb sucked after Burpees!
Time to eat.
Welcome back, Seth! Nice work!
A. 50# DBs. Those Bulgarian squats were tough! PUs done.
B. 8:41 RX. WB 30/20, 10s. One miss on the DUs in the second set.
Great job with those, Jon! One of my favorite movements.
I was visiting from CT this morning and enjoyed the workout today.
7:56 Rx. I got through the 1st round of WB unbroken and the 2nd round went 25/25. DU were unbroken as well. Thanks for having me in.
Thanks for dropping in – come back anytime! You crushed it today. 🙂
A. 135# barbell on the back
B. 14:10 RX
How were they with the barbell?
A. 55# KBs and C2B pull ups
B. 6:48 Rx
As a tall, lanky person, I love wall balls and hucking fate burpees.
Damn, nice work. I just did a quick estimate on how long part B might take me and it is way more than 6:48! Guess I’ll find out soon. Here’s to surprises and bad math.
Wow! Super fast!!!
Dang! Killed it. Nice work Josh.
A. 3 x 53klbs KB
B. 14:17 Rx Unbroken on both DU sets. Wall Balls was bulk of WoD and it killed my time.
Yes! Nice work today!
I’m back! – A week of non training due to work 24/7 (and bachelor party)
A. only BW
B. 13:41 (20 kg Thrusters)
…and bachelor party. Welcome back! Keep working on those Bulgarian Split Squats! The goal is to be able to do 8 reps per leg with 1/3 of your BW in each hand!
Cool! Really nice to have a figure to “chase” – motivates me alot.
A.
done with 2 x 15 kg DB
2 strict + 3 negative pull-ups per round
B.
13:41 with 6 kg and 40 double unders with 2 – 3 singles inbetween (double unders slowed me down… i practice them every day, but they don’t get better)
When are you practicing during your session? What kind of rope do you have? Do you know how to properly measure it?
i always practice them as part of my warm up. i have an rx smart gear speed rope and followed the instructions they give for the correct length + a few inches.
Hey guys, new follower here. Is it typical for wods to post 6 days in a week with a recovery day Sunday? Is the expectation that you’re working out all 6 or regulating your own rest day after two or three depending on schedule? Thanks!
Yes on the posting schedule but I doubt most people are working out all 6 days. I do M/T TH/FR with a rest day on Wednesday and an optional workout on Saturday if I feel good. Sunday is always rest though I aim for a family bike ride.
Ditto to all that! Work around your schedule and listen to your body!
Welcome Ryan. Our crew does M/T/W/F/Sat – Rest Th/Sun.
Because of the nature of my job, I pretty much work out every day that I am able to and rest when I am forced to. Sundays are always a rest day though.
I’m right there with you.
Gotcha, that helps. Thanks everyone!
Hey Ryan, welcome! The programming is such that you can just do the workout of the day. No need to try game it. I strive for M/T/W, rest/mobe on Thur, and hit it Friday and Saturday(sometimes…). Don’t worry about missing a workout, it is balanced enough to get you well into fitness!
A. Completed Rx
B. 14:19 Rx – The wall balls destroyed me for some reason today! No more of those anytime soon!
Great job, Greg!