Workout of the Day
A.
Take 15 minutes to build to today’s 1-RM Push Press

B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders

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kechagiasl
kechagiasl
April 14, 2015 2:33 pm

A. 105kg (not a good day)
B.7 rounds and 4 reps

Todd E.
Todd E.
April 13, 2015 8:39 pm

A. 265
B. 8 rounds with DB’s subbed for HSPU’s.

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Michele Vieux
April 14, 2015 6:16 am
Reply to  Todd E.

Great job, Todd!

jake
jake
April 13, 2015 8:28 pm

235lbs…no jerk

6 rounds 15min…neck started hurting

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Michele Vieux
April 14, 2015 6:15 am
Reply to  jake

What’s up with the neck? From HSPU?

Kate P
Kate P
April 13, 2015 8:28 pm

A. 115# not a PR. Hurt my right shoulder during 15.4, and I am trying to nurse it back slowly.
B. 9 rounds + 7 reps. Did seated DB press with 20# in each hand for the SHSPU. Everything else Rx’d.

Also, I am 20 weeks pregnant. I have been following the programming for a little over 2 weeks now and really enjoy it. Hope to continue as long as possible.

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Michele Vieux
April 14, 2015 6:15 am
Reply to  Kate P

Congrats on the baby! Is this your first? As you get further along, let me know if you need ideas for modifications.

Kate P
Kate P
April 14, 2015 7:17 am
Reply to  Michele Vieux

Thanks Michele. This is actually my third. I ran a lot with my first and did some CrossFit with my second but not nearly as much as I would have liked. I will definitely need ideas as it gets further along for modifications!

Eric Martinez
Eric Martinez
April 13, 2015 7:21 pm

A. 240 – 5 away from my old PR kept trying for 250 but no good after 3 attempts
B. 7+18 – double unders are getting better every time !
C. Handstand practice/ single arm kettlebell balance presses

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Michele Vieux
April 13, 2015 7:44 pm
Reply to  Eric Martinez

Great day! Especially on those double-unders!

Aaron Lesher
Aaron Lesher
April 13, 2015 6:33 pm

A. 190#, PR but questionable lock-out overhead

B. 6 + 4

non-Rx because I kipped the HSPU (but didn’t use an ab mat). Reps were pretty sloppy overall though. Partially due to my weakness at this movement and my shoulders were tired from PP. Frustrating but trying to get better at HSPU.

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Michele Vieux
April 13, 2015 7:43 pm
Reply to  Aaron Lesher

On a workout like this – long duration, shorter rep range & strict gymnastics focus – you might consider doing negatives for the HSPU.

Josh
Josh
April 13, 2015 5:50 pm

A. 185#, 10# PR. Felt like I had more in the tank, but my dip and drive felt off.
B. 7+1 Rx

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Michele Vieux
April 13, 2015 7:41 pm
Reply to  Josh

A 10# PR is great!

Jeremy R
Jeremy R
April 13, 2015 8:11 pm
Reply to  Josh

Pr

Jake Portnoy
Jake Portnoy
April 13, 2015 5:48 pm

A. 225# PR. Felt real solid on these. Glad to finally hit 2 plates.
B. 5 rounds in under 13 mins. Had to leave mid-WOD. Strict HSPU with one mat to save my neck.

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Michele Vieux
April 13, 2015 6:09 pm
Reply to  Jake Portnoy

Two plates and PR stars!

Jeremy R
Jeremy R
April 13, 2015 8:12 pm
Reply to  Jake Portnoy

PR

Carm
Carm
April 13, 2015 4:07 pm

A. 148 push press
B. 7 rounds – sub seated dumbbell press at 30-35 # for hspus

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Michele Vieux
April 13, 2015 6:08 pm
Reply to  Carm

Awesome job!

Kimmi
Kimmi
April 13, 2015 1:29 pm

A. 60 kg push press – new PR 🙂

B. 8 rounds + 2 hspu
did kipping hspu + 15 double unders with 2 singles inbetween. would it have been better to do negatives instead of kippings?

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Michele Vieux
April 13, 2015 6:08 pm
Reply to  Kimmi

P to the R! Negatives or kipping? Probably negatives here since it is a longer workout and one of our focuses right now is strict gymnastics.

Jeremy R
Jeremy R
April 13, 2015 8:13 pm
Reply to  Kimmi

BOOM

Joan D
Joan D
April 13, 2015 12:31 pm

Back squat and shoulders press 5×5

B. Odette 4 rounds and 6 reps, she did floor press with 15 lbs and double unders (one DU after two single) she is making progress

Joan RX 11 rounds and 12 reps, maintained a good pace with a good rest between stations to go unbroken, that was my goal unbroken on all stations, traps are on fire, it was a good pace wod

Andy M
Andy M
April 13, 2015 2:24 pm
Reply to  Joan D

I don’t like you on HSPU days. Just sayin.

Joan D
Joan D
April 13, 2015 4:26 pm
Reply to  Andy M

Hahaha am only 5’8 165 if am not good at hspu I might as well quit now….Should have done more but didnt go all out like I should, saving my oxygen

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Michele Vieux
April 13, 2015 6:07 pm
Reply to  Joan D

Holy smokes! Great job! And yay for Odette’s double-under progress!

Jeremy R
Jeremy R
April 13, 2015 8:14 pm
Reply to  Joan D

11 rounds!!!! Stud!!! Nice work

Jon S
Jon S
April 13, 2015 12:09 pm

A. 225…20# PR (I knew I would get a PR since I got 205X3 last week)
B. 14 + 27 RX. Everything UB.

Andy M
Andy M
April 13, 2015 2:24 pm
Reply to  Jon S

Solid. Impressive B.

Jon S
Jon S
April 13, 2015 3:28 pm
Reply to  Andy M

Thank you sir! Not so bad yourself! This METCON was pretty much made for me.

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Michele Vieux
April 13, 2015 3:49 pm
Reply to  Jon S

20#s?! Incredible!! Super good!

Jeremy R
Jeremy R
April 13, 2015 8:16 pm
Reply to  Jon S

Whoooo!!!! 14 rounds is banging it out!!!! That is is amazing.

Nice work on PR

Bz
Bz
April 13, 2015 11:48 am

A. 267.. 20#pr
B. 8 rounds, hspus ub, broke double unders into 20 and 10 to get a quick breath except last round unbroken

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Michele Vieux
April 13, 2015 11:52 am
Reply to  Bz

Great job!

Andy M
Andy M
April 13, 2015 11:24 am

A. PP to 205 (PR)
B. Scaled — 8 (or 9?) rds +1…I completely lost count.
HSPU strict from the floor for 2 rds. Then scaled to 1 ab-mat to keep things moving. Huge difference that 2-3″ of ROM makes. Was going to scale further to wall walks if needed, but never came to that.

Jeremy R
Jeremy R
April 13, 2015 11:47 am
Reply to  Andy M

PR

Andy M
Andy M
April 13, 2015 2:20 pm
Reply to  Jeremy R

Ha, I’m a dummy. I was even writing down rounds but 1/2 way through I zonked and missed a couple. So I ask my partner who matched me rep for rep and he says “I have no idea, I wasn’t counting”. 95% sure it was 8+.

Joan D
Joan D
April 13, 2015 4:29 pm
Reply to  Andy M

I use the regular clock from iphone and press lap every time I do a round, good way to take a break and I suck at counting

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Michele Vieux
April 13, 2015 11:52 am
Reply to  Andy M

You can always scale to seated DB shoulder press or even negatives in a longer workout like this one.

Andy M
Andy M
April 13, 2015 2:23 pm
Reply to  Michele Vieux

Ah, but it’s not the same! Worked out well for the METCON. Need to do some full ROM (or deficit) skill work more regularly so I can be a HSPU ninja like Joan.

Justin
Justin
April 13, 2015 10:04 am

First workout back after a cold. Took it easy-ish. Just good to be back.
A. 160#
B. 3 rounds of 6 HSPU, 12 KB swings, 30 DUs. Untimed.

Jeremy R
Jeremy R
April 13, 2015 11:47 am
Reply to  Justin

Nice! Move with a purpose is always advisable!

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Michele Vieux
April 13, 2015 11:51 am
Reply to  Justin

Welcome back!

Kyle J Smith
Kyle J Smith
April 13, 2015 9:11 am

A. strict press to 165#
B. kipping HSPU, the rest rx… 5+4

Jeremy R
Jeremy R
April 13, 2015 11:49 am
Reply to  Kyle J Smith

Nice work Kyle!

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Michele Vieux
April 13, 2015 11:51 am
Reply to  Kyle J Smith

Nice press!!

Chris Stanford
Chris Stanford
April 13, 2015 8:44 am

A. 15 lb pr today at 180! Wobbly but stabilized and will take it. This follows my previous 1 RM for my 3 RM last week at 165.

B. 7 rounds + 40 Rx (strong rounds on the Strict Handstand Push-Up’s).

Jeremy R
Jeremy R
April 13, 2015 11:48 am
Reply to  Chris Stanford

PR

Chris Stanford
Chris Stanford
April 15, 2015 3:29 pm
Reply to  Jeremy R

Thanks Jeremy! Love the community on this site.

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Michele Vieux
April 13, 2015 11:50 am
Reply to  Chris Stanford

That’s a HUGE PR! Congrats!

Brad K
Brad K
April 13, 2015 8:42 am

A- 175#…. From the ground

B- 6 rounds + 13 reps. Went strict HSPU which burnt me out pretty quick.

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Michele Vieux
April 13, 2015 11:49 am
Reply to  Brad K

Great job, Brad!

Jeremy R
Jeremy R
April 13, 2015 11:49 am
Reply to  Brad K

From the ground, a little clean action in there too! Nice.
Going from DU to HSPU really seemed to be taxing. At least for me they were!

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Michele Vieux
April 13, 2015 11:50 am
Reply to  Brad K

Yeah buddy!

David Kirlin
David Kirlin
April 13, 2015 7:36 am

Last question for today, I promise! Is the performance programming on a cycle? if so what is the focus and where are we on this current cycle? How long do the cycles tend to be?

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Admin
Michele Vieux
April 13, 2015 11:49 am
Reply to  David Kirlin

We just started a new 12-week cycle for both Performance and Fitness last Monday. The focus is single-leg movements, posterior chair development, and strict gymnastics. We will be alternating between front squat and back squat each week for the other leg day.

Jeremy R
Jeremy R
April 13, 2015 7:07 am

A. 240# PR by 5#

B. 8 + 4 HSPU Lots of single HSPU… Went unbroken on DU except for 1st rounds. I am pretty stoked about that!

Brian Sink
Brian Sink
April 13, 2015 7:32 am
Reply to  Jeremy R

Atta boy Jeremy!! PR star!!

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Admin
Michele Vieux
April 13, 2015 11:47 am
Reply to  Jeremy R

Great job! PR star and double-under success!

Jeremy R
Jeremy R
April 13, 2015 11:55 am
Reply to  Michele Vieux

Thanks! @michelevieux:disqus will you be coaching Wed a.m. at Point Loma?

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Admin
Michele Vieux
April 13, 2015 3:48 pm
Reply to  Jeremy R

Yes, I am at Point Loma for the 6am class on Wednesday. You dropping in?!

Jeremy R
Jeremy R
April 13, 2015 8:08 pm
Reply to  Michele Vieux

I am going to try

Joan D
Joan D
April 13, 2015 4:30 pm
Reply to  Jeremy R

Nice job bro