Workout of the Day
A.
Take 6-8 minutes to build to a heavy 3-rep Deadlift
and then . . .
Deadlift x 15 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 10 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 5 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps
Select the loads such that each set of deadlift is challenging, but doable with good mechanics.
B.
Four rounds for max reps of:
30 seconds of Kettlebell Swings (32/24 kg)
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
A. 265 x 15 (13), 305 x 9 (13), 315 x 5 (13). The middle was difficult and I lost lumbar support and I could fell it in my lower back, so I stopped at 9.
B. 249 total reps.
A. 245×15 (14), 275×10 (11), 315×5 (10). The phrase “touch and go” used loosely at 315
B. 210 reps
Jim is becoming more beastly (in a good way) every day.
Jim, Dan – impressive numbers. I went to the 9:30 class today.
Built to 225 then did 185×21 ( oops) and 20, 225×10 and 16, 225×5 and 10
Part B was pure comedy… You’d think my jump rope was on fire as high as I jump/tuck my legs out of the way to manage a double pass. Managed 120 reps at a 1:1 KBS to DU rate…going to have to work on those.
A. 315 (3RM), then 175×15 (16), 225×10 (13), 275×5 (11)
B. 164
First time swinging the big bell. I felt like I had to launch myself off the ground to get it eye level.
A. 195 x2, 155 x15 (13), 165 x9 (13), 175 x5 (10)
B. 245 w/ 24kg KB
A. Worked up to 405×3 then, 315×15 (25), 335×10 (25), 385×5 (15)
B. 272 rxd.
Whoa, nice work Craig.
Skipping today. We drove all the way to Frisco, CO since yesterday. Tomorrow gonna hit up crossfit Breckenridge!
A) 255 x 15 (25 RPU) , 285 x 10 (15 RPU) , 335 x 5 (PR) (18 RPU)
B) My next heaviest KB after 55 lbs is 80 lbs, so I swung that beast. Ughh. Only got 186 reps.
Really different WOD, fun and challenging.
Awesome job, Chris!
A. 205X15/20, 245X10/20, 315×5/17 started too light, second weight probably should have been first set.
B. 14/11,14/10, 14/10, 14/18. For a grand total of 105. Can’t quite seem to get the double unders down.
Worked up to 365 x 3, as Nichole said that it should be heavy but not in PR range.
A. 275 x 15+12; 315 x 10+9; 365 x 5+7
B. Did not count, since I can’t do DU’s.
a. 410×3 5lb PR could have gone heavier but played it conservative.
b. 315×15 and 30 something pushups
335×10 high 20s
359×5 23 or 24 push
c. don’t know numbers but stayed UB on all KB with 2pd and only missed a couple of double unders, 2rds UB and 2 rds like 1/2 misses.