Workout of the Day
A.
For time:
10 Power Cleans (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Power Cleans (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Power Cleans (205/135 lbs)
12 Chest-to-Bar Pull-Ups
4 Power Cleans (225/145 lbs)
8 Chest-to-Bar Pull-Ups
2 Power Cleans (245/155 lbs)
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.
B.
Row 2000 Meters
(you determine the pace based on how you feel)
A) 10:39
All pullups unbroken.
Two missed reps @ 245…that got heavy!!
Finished 225 plus pullups at 8:10 and spent the rest of the time looking at the bar haha!
B) averaged a 1:50/500m pace felt ok. Came in around 7:35.
A.
16″51′
110 kg really got heavy, same story as Tino. When I got to 100 kg I lost a lot of time looking at the bar. And also, when I do a WOD for time in the morning, it’s always less good then when I train in the afternoon. If it’s for quality then it’s no problem.
B.
Came in around 7″32′
C.
4 rounds for quality
8 Muscle-Ups (unbroken)
40 Double-Unders
I thought this wod looked super fun and it stomped me haha!
18:something…I looked at the clock after putting half my weights away and it was at 19 so I figured 18something was accurate. I can tell I haven’t really done C2B Pullups in a month, by the time I got a good rythmn going my hands couldn’t hold on…sets of 2 and 3 really add time quickly. Hands really started to get to me on the 145 too, I had a hard time holding on and kept pulling early had 2 fails. I had to squat clean 155, my hands could barely hold onto the bar!Tried twice to power clean it but it wasn’t happening today!
B: 8:30….Nice Steady pace, it actually felt really good after that wod!
Workout of the Day
A. (12.12 min)
For time:
10 Power Cleans (155/105 lbs)
40m run
20 Chest-to-Bar Pull-Ups
40m run
8 Power Cleans (185/125 lbs)
40m run
16 Chest-to-Bar Pull-Ups
40m run
6 Power Cleans (205/135 lbs)
40m run
12 Chest-to-Bar Pull-Ups
40m run
4 Power Cleans (225/145 lbs)
40m run
8 Chest-to-Bar Pull-Ups
40m run
2 Power Cleans (245/155 lbs)
40m run
4 Chest-to-Bar Pull-Ups
Use one barbell and make your own weight additions.
B. (07.31 min)
Row 2000 Meters
(the 40 m is to and from stations out of necessity)
Wasn’t sure how to tackle this since it required PR bonanza to even come close to halfway.
So I just went as hard as I could and put a 20 min timecap on it.
A.
PC – CTB
155×10 – 20 done
185×8 – 16 done
205×6 – 12 done
221×3 ! …then time was up.
221lbs(100kg) is a new 1RM PR by 5 kilos. And I got it 3 times, very close on 4th.
Couldn’t be more happy now! Thank you CJ.
A. Rx-19:22
All power cleans felt good. Spent a lot of time (too much) at 225/245, but never failed which means i should have stepped my game up. 245 is my 1RM and it went up clean both times, pun intended.
B. 6:55.3 4s PR for me
A. 12:50 Rx’d
I was able to go unbroken with the first round of 155# power cleans, but that was it. I got a couple doubles with 185#s, but the rest was all singles. Chest-to-bars were in chunks, but pretty broken up. I had to slow down quite a bit when I got to the last 2 rounds of power cleans with 225 & 245 lbs. 245#s felt pretty heavy, it should as it is 95% of my max 1-RM, and I failed once on my second rep before getting it.
B. 2000m row = 7:10
I felt like pushing the pace a bit. It was probably about 85% to 90% effort, maybe 95% the last 500 meters.
A. 13:11. See all above comments about the 245 lol..
B. 7:52 row
A: 13:56 – Butterfly C2B tripped me up. Not totally in sync yet, but getting better. Cleans weren’t a problem.
B: 7:54
Some of the kids at Invictus did the “A” portion today. Here are some times:
* Camille – 5:27 (accidentally used 115 instead of 105)
* Nuno – 8:43
* Shane – 8:50
* Ayo – 10:16
* Katie – 9:37 (subbed burpees for pull-ups after hand tore in round of 16 pull-ups)
* Kathy – 11:57 (subbed burpees for pull-ups for the whole workout due to tear)
Once Games are behind us, we will hope to contribute all of our local athletes’ scores to comments as a way to encourage more community participation. I see the analytics on our site . . . lots of folks playing along and not sharing results. I’ll be hoping that changes, and am open to suggestions on how we can provide a little kindling to get that started.
Those are some smokin times!
Might try a month long competition, with just one or two testers a week. Should bring at least a couple people out of the woodwork.
Link I’m always comparing myself with you. We dont know eachother, but seem to have pretty comparable stats from what I see. I’m up for whatever your thinkin
CJ- Now that my regionals are over, I just started your programming from the beginning, so I’m a month behind your post…did you still want me to post my times on the old comments? I figured it would be kind of useless, but I will so I stop feeling so damn guilty every time I see your postings about “analytics”
I’m actually really excited to have someone else do my programming for me (especially right now, because I’m super busy programming for Jon and the games), and I just don’t have the time or energy to think about my own…So thanks brother, much appreciated!
No worries at all buddy. Post if you would like – on the day that you performed. I probably won’t see it for weeks, but we do go back through at the end of a cycle to gather data.
Let’s catch up via phone soon.
Felt toasted after work even before starting
A.
135-205
Blk band first 3 sets then BW.
19:09
B.
200x SDHP sets of 8×25
13:34
A: 9:47 Rx, strategically broke up the C2B on the first three sets, unbroken on the last two. Those PC got a lot heavier than I thought they would.
B: Just over 8min, hopped on the rower immediately after the workout and used it as a recovery row, didn’t really want to push the pace.
A. 12:42 weights I used were 95, 105, 115, 125, 135 C2B felt really good though!
B. 8:58
A: 18:30, extremely strict CTB’s due to given bar at gym. Felt good on all sets of cleans and only broke up set of 8 (4-4).
B: Ran 7:56 mile
A: 11:51 rx – no misses, but took my time on the 225 & 245. (255 PC PR)
B: 7:11 (6:54pr) – first 500 was too fast, next 800ish was ugly, then I started for feel good and gave a nice little kick with ~300m to go. Not ideal pacing, but a good learning 2k.
A. 8:18
B. 7:32
Dang buddy, you’re back at it already? I was expecting you to take a few days off after Regionals.
Shoot me an email and tell me about regionals. I’d love to hear your thoughts and feedback.
A: 12:08 – PC loads 135, 155, 175, 185, 195 The rx’d PC of 225 & 245 would not have been Power but more squat clean.
B: 7:16
A. 14:04 – the cleans definitely got heavy, and I failed on 245 once, but C2B butterflies just weren’t working for me.
B. 7:09
A. Current power clean max is 135 so I scaled.
10 @ 75#
8 @ 85
6 @ 95
4 @ 105
2 @ 115
13:29
B. Took it easy on the row @9:05
A) 15:23 RX. Chest to Bar pull ups are really hard for me. I lose my rhythm after about 3-4 reps. I was doing sets of 2 by the end.
B)Row- 9:03. Sloooow row time for me. I have done a 2K in 8:02 before but my legs and arms weren’t having it today.