Workout of the Day
A.
Four sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x Max Reps @ 85% of 1-RM
Rest 2 minutes between sets
B.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
C.
Four sets of:
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x Max Reps @ 80%
Rest 2 minutes between sets
A) 85kg x 5 / 120kg x 3 / 126kg x 1 / 120kg x 5
B) 80kg/100kg/105kg/107.5kg/110kg (failed on last single)
Felt slow on power cleans but surprisingly 107.5 for 3 was a pr!
C) 125kg x 5 / 145kg x 3 / 170kg x 1 / 145kg x 14 or 15 I lost count as I was concentrating more on trying not to pass out!!
Like.
Is B 5 sets of 3 reps w 10 sec rest between reps and 2-3 min between sets?
Yes, correct.
A. 5@195, 3@260, 1@295, 4@275
B. warmed up with 185 then 205. performed all clusters at 225
C. 5@280, 3@320, 1@365, 5@320
feeling stronger in my back squat finally! also, forgot to post the other day but got PR on jerk @ 260lb
thanks CJ!
A.
60kg, 80kg, 90kg, 80kgx10
B.
50kg, 60kg, 70kg, 80kg, 90kg
C.
80kg, 90kg, 100kg, 90kgx16
Whole session done in 45mins. Not a good day for me, but considering everything I gonna try and be happy. Babysteps.
Has anyone recently switched from the performance programming to the Competition? I am contemplating the switch and curious about how other people’s experiences have been with the increased volume.
Well Deuce, I’m doing it and I’m trying my best to keep the average scores down. Some strong folks here.
First of all it depends on your goal and purpose. It really is for the “Competition” part of CF.
And its CrossFit 2.0 as I like to call it. Planned, Well thought trough training. Not much random stuff going on here. Just like in “Performance”
I’m a month in now. The sessions are a bit longer and sure higher volume at times. Its the off-season now which means, among other things, that the Lactic and Metabolic load is reduced and that helps a lot for me anyway.
Also, I’ve had to really start focusing on sleep and mobility. No way I would be able to cheat on that now. I do scale loads and reduce reps when I feel the need.
All in all I feel great although I hang on by a thread sometimes.
My number one focus is to not injure myself and stay consistent, so that keeps me on the right track I hope.
I was just about to post something similar. I too am considering making the switch. My main concern is that as of late the competition WODs don’t seem to have a ton of met con type activity to them (I could be wrong, things are never as easy as they look). They seem to be leaning towards the strength aspect. Don’t get me wrong, I understand the need for a large strength component, but I feel like strength is not whats holding me back personally, its work capacity in WODs. I was planning to see if they ramp up conditioning and jump aboard then. Unless feed back here convinces me otherwise.
A.done based on 120kg max(max rep 85%=7)
B.100,105,105,107,5,110(PR)
C.done based on 150 kg max(max rep 80%=14 rep)
A. 195-260-295-260 x 8. Accidentally did 80% on this last set
B. 175-195-210-220-230. Missed last single @230#
C. 260-310-350-310 x 10
Feeling stronger CJ..
I only did the front squat portion today after some rowing sprints since I did heavy cleans/squats yesterday.
I’m working off an old max of 70.5kg from 6/8/2011.
43kg x 5
57kg x 3
64kg x 1
60kg x max, which ended up being 4. I should have attempted 5!
A. 195,260,295, 275 x 5
B. 225/235/235/235/235. Last reps on my last couple of sets were squat cleans
C. 280/320/370/320 X 6
A)Front Squat
5X 135
3X 175
1X 195
Max @185= 2
My core was very weak today and I couldn’t hold it tight enough to do anything on the max. Not happy with the max.
B) 135(1.1.1) 155(1.1.1) 165(1.1.1) 175(1.1.F) 185(F)
Should not have gone up to 185 after failing the 3rd attempt at 175 but 185 is my max so I was curious. Felt like I had no “pop” today.
C)Back Squat
5X 160
3X 185
1X 205
Max@185= 7
Back squats felt much stronger than front squats today. I love strength days but I wasn’t feeling at my best today. Oh well, tomorrow is a new day.
a) 165 x 5, 225 x 3, 245 x 1, 235 x 7
b) skipped. Did max clean and jerk with Cody yesterday.
c) 225 x 5, 255 x 3, 285 x 1, 255 x 10
Squats feeling strong again. Positioning feels a lot better.
A)
160/215/240/225 (x10)
B)
175/185/195/195/195
C)
240/275/305/275 (x10)
A. Done based on 235 1RM. Max reps=8
B. 205/215/215/225/225 (all PC felt great)
C. Done based on 265 1RM. Max reps=13 (this was an awesome feeling, expected 5)
A: Completed based off of 325 1RM, 275 for 6 on the last set, just couldn’t quite fight for that 7th rep.
B: 185-225-245-255-260, no misses, quick elbows today.
C: Completed based off of 325 1RM, 300 for 11 on the last set, should have had the12th rep but got onto my toes and had to dump it.
A.
190, 255, 285, 275×6
B.
185, 205, 225, 245f, 245
C.
275, 315, 355, 310×14 (glutes and low back failed)
I really didn’t feel good at all during this workout, but still PRd all three movements.
A) 5@145
3@185
1@225
6@205 max reps
B) 135, 185,205, 215 missed second lift
C)5@215
3@240
1@275 easy
7@245
A. As Rx’d with a 290 1-RM
Max reps @85% (245#s) = 7
B.205, 225, 235, 245, 255(completed 1st rep, failed the nest 2 reps
255 is a 10# PR
C. As Rx’d with a 3751-RM
Max Reps @ 80% (300#s) = 10
Good day! Front and back squats feel great and I felt like on a day when I was a little more fresh I could have got 260 or maybe 265 on the power cleans.
I’m a day behind now because of school and travel to Mexico City yesterday for a Level 1
A. Pounds 195, 265, 295, 280 x 3
B. 185, 225, 245, 265, 245, Went back down to 245 because the 265 turned into a full clean on 2nd rep and 3rd rep.
C. Ran out of time and wasn’t able to get it in.
The good news is that I may have enlisted a couple of the other trainers to do today’s 20 min. AMRAP with me tomorrow at Lunch. The altitude is going to be fun.
A.
80 kg
110 kg
122,5 kg
115 kg x 5 reps (6 fail)
B.
60 kg
70 kg
80 kg
90 kg
100 kg
105 kg
C.
105 kg
120 kg
140 kg
120 kg x 12 reps (13 fail)
D.
Four sets of:
Bench Press
x 2 reps @ 85+%
102,5 kg
A. 105, 135, 155, 145(3)
B. 95, 110, 115, 120, 125 Felt much better than in several months.
C. 140, 160, 180, 160(5)
All weights Kg
A. 80/105/120/ 7 reps @ 110
B. 70/80/85/90/95
C. 102/115/130/ 10 reps @ 115