Workout of the Day
A.
Four sets of:
Front Squat
x 6 reps @ 70% of 1-RM
x 6 reps @ 80%
x 3 reps @ 90%
x 2 reps @ 95%
B.
Two sets of:
Back Squat x 4 reps @ 80% of 1-RM
C.
“Daniel”
For time:
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65 lbs)
800 Meter Run
21 Thrusters (95/65 lbs)
400 Meter Run
50 Pull-Ups
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
A) 100kg x 6/ 112.5kgx6/ 126kgx3/ 133kgx1 (failed last rep)
B) 145kg x 4/ 145kg x 4
C) 12minutes
Pullups 40/10
Thrusters both 11/10
Pullups 20/10/10/10
Had no pop today at all. Did Saturdays workout on Sunday and hips and shoulders felt super fatigued.
Just been informed it’s memorial day in the US was bemused why I had to do a hero WOD on squat Monday!! I thought CJ had a bad weekend and was taking it out on us. Haha happy Memorial Day guys!!
Unfortunately down with the flu, or something.
Fever and chills. hope it passes fast. Wanna do this!
A: 123×6/143×6/153×3/168×2(failed both)
I got stuck about 3/4 of the way up, quads just couldn’t get past that sticking point!
B:173×4/173×4….Hardest reps of my life! By 3 and 4 I wasn’t sure if I was going to get up.
C: 17:48….really wanted to be 15-16 but legs just died, I was only at just under 6mins starting the 800′s so I thought I was going to make my goal, but that 800 was more of a slow jog than anywhere close to a run haha, and it went downhil from there!
Pull-ups: 38/12
Thrusters: 11/10
2nd Thrusters:6/6/6/3
2nd Pull-ups:10/then a lot of 5′s and 4′s and 3′s broke up a million times
I think I have a date with an icebath and the roller today!!
Murph w/ body armor with my gym today
37:03
Will do squats here soon
A. 225-260-295-310
B. 310 across
Happy memorial day everyone!
A.done based on 120kg
B.done based on 150kg
C.14.25min
A: Completed
B: Completed
C: Was struggling after 9 workouts at a Saturday competition, but for Memorial Day I sucked it up, threw on the weighted vest, and completed “Daniel”. It wasn’t pretty, prolly around 25min, but i finished it.
Happy Memorial Day! Thank you to all of those who protect us!
A: 72.5kg, 85kg, 95kg, 100kg (105 1RM) Felt good
B: 100kg, 100kg (125kg 1RM) Felt good
C: 21:30 @40kg, First set of pull ups went really good, but I became dizzy and really strangely fatigued on the first 400. Summer has hit us hard the last couple of days and it has been really hot. Possibly I’ve been neglecting hydration a couple of days. Struggled but finished, then had the chills and a headache.
CJ congrats to you & cheryl and a Dan, Noah and all the rest of the NW athletes. It was a very impressive showing the weekend.
First, sorry I haven’t been posting my results on here. I Didn’t realize how our results help you to know what to program moving forward. I thought being toward the bottom of the pack it wasn’t too important. But I have been seeing awesome gains over the past couple months and feel like I am taking from your program without giving back.
So, thank you and I’ll be post from here on …
A) 170-195-225-235 based on 245
B) 225 based on 265
C) 17:35 rx #95 never felt so light! Lungs never felt so gassed!
Thanks Corey! It was great meeting you.
A. Done based on 235 max
B. done based on 265 max
C. Charity wod at my gym. A modified fight gone bad.
D. Daniel Rx 22:03. Felt ok, hot and a bit gassed after the charity event. Ripped my hand on the 45th pullup in the last set. Have a great day today everyone.
A: Done based on 325 1RM. Set at 95% felt awesome.
B Done based on 400 1RM
C: Charity wod – Modified FGB.
D: 18:49 – Ran like I got shot in the leg.
A) 205X6-235×6-260×3-275×2 (based on 290 1-RM)
B) 300x4x2 (based on 375 1-RM
C) 17:44 – Subbed rowing 500/1000/500 for the runs. My foot is almost healed up, but I am babying it until it is 100%. Did all 100 pull-ups butterfly. A big first for me to do that many butterfly pull-ups in one day, let alone in a WOD. 10 reps to start out, then mostly 5-6 for the first 50. Sets of 4-5 for the second 50 reps at the end. Thrusters felt great even after the squats. 15/6 first time. 10/6/5 the second. Lung burner with the rows mixed in with the thrusters (running would be no different I would think). 95#s felt pretty light. Felt pretty gassed after, but not at all destroyed.
Squats felt good. Feeling ready to PR on 1-RM on both front and back squats.
A: %’s of 281 lbs., felt like I could go for 3rd and 4th rep at 95%
B: %’s of 315 lbs., felt good as well
C: 33:09, strict PU’s
A)
185/215/240/250
B)
270
C)
“Danielle”
12:41
pull-ups-Unbroken
run
thrusters-unbroken
run
thrusters-unbroken
pull-ups-35/15
A. 225, 255, 285, 300 – the legs felt surprisingly good!
B. 310
C. 14:48
Pullups 32/10/8
Run
Thrusters 21
Run
Thrusters 11/10
Run
Pullups 20/12/8/5/5 – this was actually a great pullup day for me. I felt like my butterflies improved from watching the regionals this weekend!
A. 245#
175,195,225,235
B. 275#
225×4, 225×6
C.
22.10
Christina:
“Daniel” mod Jumping chins/PVC thrusters
26:14
Crisco:
A.M.
12x 30m Speed Drills (Gun/handcuf/A-skip/lunge step/ect) 112 metronome pace
6x fly 100m @85% (12.2 target)
times 12.0-12.9
3 hrs later:
A.
165,185,215,225
B.
Single leg 135# 4x (2 sets ea)
C.
21:11
1min rest between 100′s
A/B were skewed since I ran out of time before the group started daniel.
did 70%x6 80×6 then single 90 single 95. both singles were good, getting better about upperback rounding/forward lean coming up on the fs. dorsiflexion sucks.
BS was one set of 6 at 100kg just to get some last minute reps in and get warmed up for daniel.
daniel in 12:55. pullups 30-15-5/first thrusters UB/2nd thrusters 12/9/PU 20-11-10-9 was good about taking consistent quick breaks. Haven’t done pullups in a long time so this felt good to do. heart rate stayed elevated a lot longer than I expected on the runs, I was really trying to slow my breathing down and get it under control but it wasn’t really happeneing.
A: 165, 185, 215, 225(x) very sluggish from the get go.
B: 225 , 225
C: Daniel rx’d 16:50
Don’t think I did a great job fuelling myself today. No pop in the legs for A and B.
Thank you from the boys North of the 49th to all those US servicemen and women who gave their life and to their families on this Memorial Day.
A) 101/116/130/135
B) 140
C) 20:58 used pink band for pullups (shoulder injury, easing back into pullups)
Well I went out of the gate too hard after regionals and fried myself…took a week and a bit off but I can say I’m back now.
A) 215×6 / 245×6 / 265×3 / 290×3 (felt really good so I added a rep) / 315×1 (PR) I just had to…
B) 285/315…
C) 18:15 oh boy that was not fast, but for the first one back im pleased. Long season ahead.
Did the front and back squats just eased back off my percentages a bit. Hips are not feeling so hot.
Daniel: 15:35
- movements felt good, just a bit behind on my conditioning right now.
Still trying to get back into the swing of things here post regionals. Honored to hit a hero WOD with two good friends today.