Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-7 unbroken reps
Double-Unders x 30-40 reps
Toes to Bar x 8-10 reps
B.
Four sets of:
Front Squat
x 5 reps @ 70% of 1-RM
x 4 reps @ 80%
x 3 rep @ 85%
x 3 reps @ 90%
Rest 2 minutes between sets
C.
Eight sets of:
Snatch Balance x 1 rep
Rest 2 minutes
D.
Four sets of:
Back Squat
x 8 reps @ 65%
x 6 reps @ 75%
x 4 repa @ 85%
x 4 reps @ 90%
Rest 2 minutes between sets
B) 5x100kg / 4x115kg / 3x120kg / 3x126kg
C) 80kg/90kg/100kg/105kg(f)/80kg/100kg/105kg/110kg(f)
No speed today!! 110 would have been a pr though.
D) 120kgx8 / 135kgx6 / 155kgx4 / 162kgx4
Lovely start to the week people! Ooooft
I’ve missed you guys so much!
A: 1×5-123#
1×4-143#
1×3-153#
1×2-168# (missed the last rep just above parallel)
New 2RM though, and 15lbs above my last tested 1rm!
B: These were ehhh, felt a bit out in front guess my lats are kinda tight, better get some mobility it!
93#x2/103#x2/113×2(F)/118×2
Kept missing 113 so I figured i’d try 118 and made both of them, didn’t try 123 which is what I wanted to work up to today, was just too shaky with them!
C: 1×8-143#
1×6-173#
1×4-193#
1×4-203#
Felt Very Solid on these! The last 4 were hard though!
Caseyyyy! Welcome back girl.
A
MU – skipped. (Careful with elbows)
DU and TTB done
B.
Done.
Legs ok, tired Thoracic. Feels like it never fully recovers lately, maybe its all the mobility I’m doing to it.
C.
20kgx5, 40kgx3, 50kgx3,55kgx1, 60kgx1 done OTM. Can’t drop the bar at work-gym so no risks.
D.
Done. Felt good.
A. Done
B. 225-260-275-295
C. Worked up to 190# in 6 sets
D. 250-290-330-350
A. Muscle-ups: 4 singles x 3 rounds (still not able to string these together quite yet)
Double-unders: Did one set of 20, which felt really easy. Still giving my right foot time to heal up, so I skipped them the rest of part A once I confirmed my timing was still there.
Toes to bar: 15, 15, 12. Did a little extra, because these are feeling really good lately and I skipped the double0-unders.
B. Based on 295 1-RM
1×5-205#
1×4-230#
1×3-245#
1×3-260#
C. 115, 135, 145, 155, 165(F), 165, 170(F), 170
Made some improvements in my footwork on these, but then went wuide to get the 170 the last set. Need to really focus getting my body done fast vs. spreading my feet to bring me done faster.
D: Based on 395 1-RM
1×8-245#
1×6-280#
1×4-320#
1×4-340#
The last set was tough! Legs fine, but my low back was feeling a little tired both on the front & back squats today.
A. Done
B. 225,260,275,295
C. Worked up to 245, then missed twice at 255. Definitely getting it next time.
D. 260,300,340,360 – Just made that last rep.
A.) Completed
B.) Completed based off of 325 1RM, felt great.
C.) Worked up to 230 for the last 2 sets.
D.) Baed off of 375 1RM, last set failed the 3rd rep, re-racked it and tried another double and failed the 2nd rep, then finally finished with a frustrating single.
A. ea. round
8x Ring chest2B/Strict Dips
40x Single’s asap
(Calf still hurts and I definitely did NOT “push” during the CF Endurance Seminar.
10x Evil Wheels 100%ROM (Now time to start adding weight)
B.
(245)
185/205/215/225
C.
to 135 (Can easily push jerk from back but dropping is another story)
D.
(275)
175/205/235/255×6 (Cuz it felt light)
Was our 2nd Run Seminar and it was fun:
I’m in the middle with the Never/Gymless shirt and new A400 calf sleeves standing next to the guy Back Squatting the Tank.
17yo Son to the left of me.
http://www.crossfitendurance.com/i/600×400/1/251.jpg
A. Done, 3 MU, 40 DU, 10 T2B
B. 5 @ 205, 4 @ 235, 3 @ 245, then I decided to 1 rep as I have been stuck at 285 for a while but these other weights % wise didn’t feel TOO bad so wanted to test it. 1 @ 295, 1 @ 300! PR!
C. Clean Pulls instead, think I have a labrum tear in my left shoulder as I just can’t support much over my head for any amount of time in a wide grip over my head. No time for surgery until next spring though.
D. 8 @ 205, 6 @ 245, 4 @ 275, 2 @ 285. 320 max back squat and 300 max Front squat. No good with back squat
A. Done
A. Done
B. Done for 235 1RM
C. Worked up to 175. Still catching too high to feel comfortable going higher. Max snatch is 205, i think i just need to do more of these.
D. Done for 265 1RM, Felt great.
A.
Muscle Ups 4-4-4 unbroken (muscle ups getting better)
Double Unders 30-39-30(after many attempts to get them unbroken)
Toes to Bar 10-10-10
B.Front Squats
Kgs 105 x 5, 120 x 4, 129 x 3, 135 x 2 (missed 3rd rep)
C. Snatch Balance Kgs
70 x 3, 80 x 1, 90miss, 90, 100miss, 100, 109, 115miss, 115miss, 115miss, 115miss (super frustrated here, shoulders are tight from doing that 20 minute amrap yesterday)
D. Back Squat Kgs
130 x 8, 150 x 6, 170 x 4, 180 x 2 (legs were shot, had to drop half way up on 3rd)
This workout kicked my ass, and pissed me off!
Good one!
A. Done
B. 225, 255, 270, 285
C. 135, 155, 175, 185, 205, 225f, 225f, 225 pr
D. 250, 290, 330, 350
A.
3 rounds for quality:
Bar Muscle-Ups, 5 reps unbroken
40 Double-Unders
10 Toes-to-Bar
B.
5x 95 kg
4x 105 kg
3x 115 kg
3x 122,5 kg
C.
50 kg
60 kg
70 kg
75 kg
80 kg
85 kg
90 kg
90 kg
D.
8x 100 kg
6x 110 kg
4x 125 kg
4x 135 kg
A. Done 5-5-5 MUs,30 singleunders , 10 TTBs
B.done based on 120 max , felt really heavy
C.went up to 85 kg w difficulties getting under the bar
D. Done based on 150 max , felt really heavy & only managed 1 rep of the last set,
6 months out of knee surgery and i Have jumpers knee (both knees)that need tending to and i was really feeling it today..
A. I don’t have muscle ups so I did 2 attempts to practice kip + 4 with band to work transition.
Du-done
T2B – done
B. Front squat – 120#, 135, 145, 155
C. Snatch balance – 45, 55, 65, 65, 70, 70, 70, 75 Need to work on speed.
D. Back squat – 130, 150, 170, 180(3)
A)Skipped MU- AC Joint pain still
Double Unders and Toe to Bar- Done
B)Front Squats in lbs.
5X 155
4X 175
3X 190
3X 200- Failed last rep
C) Snatch Balance
45-65-65-75-85-95-85-95
Need to work on speed,dropping under the bar.
D)Back Squat
8X 150
6X 170
4X 195
4X 210