A.
Take 15-20 minutes to build to today’s 1-RM…
Front Squat x 1 rep @ 32X1
(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)
B.
For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups
A. 85kg (same as my 5rm from a few sessions ago – wonder how these compare for others?).
B. 13.16, 52.5kg Rx weight but scaled 10 reps off each barbell movement as super sore from past few days.
Waaaaaay behind this week.
A. 225. 240F. Waited too long between sets. Think I could’ve gotten it.
B. 15:23. Wow that was hard. That’s what I get.
A. New 1rm front squat of 90kg
B. 115lbs felt too heavy on the thrusters so I dropped to 75lbs and managed 10 mins flat (give or take a few seconds). Not very happy with that
A: 195 – this was harder than I thought 32X1 was tough 🙂
B: scaled to 95 phone died so no idea on time
– Thrusters 15/5
– FS10/10/10
– BS 10/10/10/10
A. strict press strength program week 4 day 1
B. 50kg barbell, 17:40, good on frontsquat and backsquat but thrusters killed me
thrusters 5/5/5/5
front squat 8/6/6/5/5
back squat 10/10/10/10
Went hiking in Rocky Mountain National Park today. Plan on hitting this at some point this week even if I have to split it up
A. @tempo: 135# – 155 – 175 – 185 – 195 – 205 Didn’t have a recorded 1RM so I’ll call this a PR. Last 3RM in July was 185 (no tempo) B. 12:23 as Rx’d Thrusters 12-8 PU UB FS 12-10-8 PU UB BS 20-20 PU 18-8-4 I felt strong today and thank god because this was tough. Lost a lot of time during the last round (I was at 6:23 after the second set of pull ups). When I got to the BS I cleaned the bb then used the rack to get into position, not yet confident… Read more »
Wow…that’s some fantastic work right there!! So happy that you went RX on B, tough work with a GREAT time!! And even more happy that you did the TTB challenge and snuck in some planking at the end (bet you knew that would make me smile)!!!
well I did say no to your suggestion on A and felt I had to compensate somehow lol
You killed it.
Thanks! It was a tough one
this is how my legs feel today. Getting up and down this morning was rough. Light weight with high reps always get me bad.
as the day progresses mine are getting worse lol. I’ll have to do a bit of stretching tonight
A. Front Squats 1RM
@ tempo 32×1
240
Strict Press
5×5 @165
3,4,3,3,3
Wasn’t feeling these today. Didn’t think I’d get 5 across all sets this week but wanted better. Hit again next week.
Strict Pull ups
No grip aid
4 sets
12, 10, 10, 8
B. Rx (used grip aid for pull ups)
10:20
Hard workouts all around today. Couldn’t get fired up. Looking forward to tmrw now.
A. 190 at tempo which is better than expected. Form was good as well. I think my previous pr is around this weight. No low back pain either!
B. 15:00 at 75 which is right about what I expected. I took things a bit slower to keep the squats clean. I broke up the last round of pull ups in sets of 5.
A. 225 failed an attempt at 235
B. 13:48 rx. I was aiming for 10. Props to everyone who went sub 10!
A. Up to 215. Couldn’t get out of the hole with 225.
B. @95. 11:49. Couldn’t find a second gear today. Props to all the sub 10min times.
C. Sat and pondered my life choices that me to doing CrossFit.
Great job today!! Fun times
A. Up to 275 today
B. Rx 8:15
Well done and very impressive score
Thank you
A. 250#
B. 13:59 RX
Thanks CF Invictus I really love this programming! I’ve seen a real improvement so far. It’s a great balance since I’m active duty military.
Thanks for your service!
Thank you for your support it is greatly appreciated
Thanks for your service and for following along!
Thank you for your support it is greatly appreciated
A
Me: 315#
Misses: 145#
B
Me: 10:15 rx
Misses: 14:35 @65# and ring rows
Got a nice Fran cough feeling from that one
A.) up to 165 . Probably not a true 1RM but damn close.
B.) 11;16 Done at 95 lbs. hell of a way to the start the week. Felt relatively strong today.
Awesome work today, got it done fast
A. Up to 235#.
B. Did only 30 BS, I should have pushed more 🙁
Thrusters at 85#
Squats at 105#.
12:30
A. 200lbs
B. Um, ouch! 16:02 at 115lbs.
A. 135. Could’ve gone heavier but I’m working on having perfect form and zero back pain.
B. 11:57.
Used 55#’s. Yikes.
Good idea to prioritize form and health over numbers!
A. 135/155/175/190/215/225/235/245 @tempo
B. 95# = 12:53
A. 295
B. 8:33
Felt great. Thanks for the awesome programming!
Nice job today Rob.