Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from April 1, 2015? Goal is to either go heavier today, or take two extra steps per set.

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.

C.
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

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Aaron Lesher
Aaron Lesher
April 20, 2015 3:49 am

A. Scaled to 14x @ 32kg for all 5 sets – +2 reps/set over last time

B. Worked to 170#x5 (PR? hah), had 175#x4

C. Rows @ 55# – 10# over last time. Hollow rocks – 26/25/25, more reps than last time

Dieting Consultant
Dieting Consultant
April 19, 2015 5:07 pm

This is great!

Chris Stanford
Chris Stanford
April 17, 2015 7:46 pm

A. 40 pound dumbells, 20 steps
B. 135 x 5, 155 x 5, 185 x 5, 185 x 5, 185 x 5; no spotter and have to be careful on Bench Press. May have been able to get more but I was getting close.
C. 30 lbs, 10 reps (lighter but focused on form, should have gone heavier and adjusted if needed); 60, 40 / 20, 40 / 20

Fun workout, good change of pace and challenging. Feeling it right now in legs and chest.

Jeremy R
Jeremy R
April 17, 2015 8:19 pm
Reply to  Chris Stanford

Wait until tomorrow… You’ll feel it! 🙂 Great job!

Bz
Bz
April 17, 2015 4:15 pm

A. used 75# dbs, did 22 steps first set and 20 all others, had to rest a little extra before 4th set, these lunges are painful
B. 295#, not sure I’ve ever done 5rm bench so i’m calling it a PR
C. 75#db, first set did 5 rocks every 15s of hold, last 2 sets mostly hollow holds

Jeremy R
Jeremy R
April 17, 2015 7:28 pm
Reply to  Bz

You think those lunges were painful today, wait until tomorrow!!! 😉

BOOM PR Stars, take it and enjoy it!

Victor Robles
Victor Robles
April 17, 2015 3:53 pm

A: 20 lunges per round @ 45#
B: new 5RM @ 185#
C: 35# DB rows and 60 sec hollow rock holds

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Michele Vieux
April 17, 2015 4:02 pm
Reply to  Victor Robles

PR star! Congrats!

Jeremy R
Jeremy R
April 17, 2015 7:28 pm
Reply to  Victor Robles

BOOM, nice work Vic!

Erik - Stockholm
Erik - Stockholm
April 17, 2015 11:48 am

0. Squash for hour with the missus (2-2)
A. 12 kg KBs
B. 72,5 Kg
C. 24 kg Row

Jeremy R
Jeremy R
April 17, 2015 12:17 pm

Squash for an hour would have been good for me!
Nice work.

Erik - Stockholm
Erik - Stockholm
April 17, 2015 2:35 pm
Reply to  Jeremy R

Thanks man! It became a bit sweaty 🙂

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Admin
Michele Vieux
April 17, 2015 1:57 pm

Nice work, Erik!

Erik - Stockholm
Erik - Stockholm
April 17, 2015 2:35 pm
Reply to  Michele Vieux

Thank you!

Kyle J Smith
Kyle J Smith
April 17, 2015 11:23 am

A. 16 steps with 32 kg
B. 5@215. 3@225.
C. 32 kg kb for row

Jeremy R
Jeremy R
April 17, 2015 12:19 pm
Reply to  Kyle J Smith

Nice work Kyle. How did the hollow hold/rock go?

Kyle J Smith
Kyle J Smith
April 17, 2015 4:07 pm
Reply to  Jeremy R

Swimmingly (I was very sweaty.)

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Michele Vieux
April 17, 2015 1:57 pm
Reply to  Kyle J Smith

Ahhh yeah!

Kimmi
Kimmi
April 17, 2015 10:22 am

A. all sets 22 lunges with 24 kg
B. 5 x 40 kg / 5 x 45 kg / 5 x 47,5 kg / 5 x 50 kg / 4 x 52,5 kg
C. 8 x 20 kg DB rows + 60 seconds unbroken hollow rocks for all sets

Jeremy R
Jeremy R
April 17, 2015 12:19 pm
Reply to  Kimmi

60 seconds of hollow rocks unbroken is AMAZEBALLS!!!! I can only dream of that!

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Admin
Michele Vieux
April 17, 2015 1:57 pm
Reply to  Kimmi

Awesome job today, Kimmi!

Jon S
Jon S
April 17, 2015 9:56 am

A. 22 Lunges each time at RX weight. Very painful.
B. 185X5, 205X5, 215X5, 225X5, 230X2 (I was done after the set at 225)
C. Used an 80# DB (+10 from 4/1) – 8 reps each time. Hollow holds – 50/10, 30/15/15, 20/10/10/10/10 with 10s breaks in between.

Jeremy R
Jeremy R
April 17, 2015 12:18 pm
Reply to  Jon S

BOOM, Nice work Jon. You think the lunges were painful doing them, wait until tomorrow… At least that will be the case for me. Lunges always make me sore!

Jon S
Jon S
April 17, 2015 12:36 pm
Reply to  Jeremy R

Thanks! Oh, I’m sure the pain will be amazing tomorrow.

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Admin
Michele Vieux
April 17, 2015 1:56 pm
Reply to  Jon S

Walking Lunges are the key to the universe.

Jeremy R
Jeremy R
April 17, 2015 7:30 pm
Reply to  Michele Vieux

I always thought Turkish Getups were… I always thought walking lunges were the entrance fee to the underworld…

Justin
Justin
April 17, 2015 9:46 am

Glad to be back home!

A. 35# DBs getting two more steps than last time (22 reps)
B. Built up to 195 X 5 (better than last workout but far from PR)
C. 60# DBs plus hollow rocks/seizures

Jeremy R
Jeremy R
April 17, 2015 9:52 am
Reply to  Justin

LOL Seizures. I am pretty sure I sound like I am having a seizure too!

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Admin
Michele Vieux
April 17, 2015 1:56 pm
Reply to  Justin

Haha great job, Justin.

Jeremy R
Jeremy R
April 17, 2015 9:39 am

Life is back!!!! Work got in the way for a couple days…. 🙁

A. 55# DB. About 60 sec work 60 sec rest. 22 lunges
B. 230×5 PR Probable could have gone more, but no spotter and I was hitting the danger zone at 230. But a PR is a PR!
C. 55# (largest I have). Hollow rocks x 20, then attempted 30 sec of hollow holds…

Joan D
Joan D
April 17, 2015 10:40 am
Reply to  Jeremy R

Nice to see you back bro…nice job on the bench

Justin
Justin
April 17, 2015 12:34 pm
Reply to  Jeremy R

Congrats on the PR!

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Admin
Michele Vieux
April 17, 2015 1:55 pm
Reply to  Jeremy R

I was wondering where you where…Welcome back and congrats on the PR!

Victor Robles
Victor Robles
April 17, 2015 3:53 pm
Reply to  Jeremy R

Way to go man!!

Anthony
Anthony
April 17, 2015 5:57 pm
Reply to  Jeremy R

Nice PR! Gains!

Jeremy R
Jeremy R
April 17, 2015 9:39 am

Life is back!!!! Work got in the way for a couple days…. 🙁

A. 55# DB. About 60 sec work 60 sec rest. 22 lunges
B. 230×5 PR Probable could have gone more, but no spotter and I was hitting the danger zone at 230. But a PR is a PR!
C. 55# (largest I have). Hollow rocks x 20, then attempted 30 sec of hollow holds…

Nick
Nick
April 17, 2015 8:13 am

A. 65# DB, up 5 from last time, felt really good even though I hate lunges
B. 185, 205, 225, 235, 240, same as last except one more rep on 240
C. 70# X10, Hollow Holds-:60/:40 and :20/:40 and :20

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Admin
Michele Vieux
April 17, 2015 8:25 am
Reply to  Nick

Great job, Nick!

Joan D
Joan D
April 17, 2015 8:08 am

B. bench press all work sets at 230 x 5
C. Did barbell rows yesterday
Then (10) 400 m sprints with 1:1 ratio
Will come back later on today with Odette so we can do Squat/shoulder press/DL 5×5, and some type of metcon

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Admin
Michele Vieux
April 17, 2015 8:25 am
Reply to  Joan D

Awesome day! How did Odette’s interview go?

Joan D
Joan D
April 17, 2015 10:42 am
Reply to  Michele Vieux

No phone call yet for yay or nay, suppose to hear today either way….jobs are very scarce in this area

Jeremy R
Jeremy R
April 17, 2015 9:39 am
Reply to  Joan D

Those sprints should help get acclimated!

Joan D
Joan D
April 17, 2015 11:33 am
Reply to  Jeremy R

they do help. Navy is giving me10 weeks to get acclimated so I don’t even have to do this PT cycle

Jeremy R
Jeremy R
April 17, 2015 9:39 am
Reply to  Joan D

Those sprints should help get acclimated!

Brian Sink
Brian Sink
April 17, 2015 7:36 am

A. 53# @ 20 steps
B. Worked up to 165#.
C. 73# for rows. Completed hollow rocks

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Admin
Michele Vieux
April 17, 2015 8:25 am
Reply to  Brian Sink

Great job!

Jeremy R
Jeremy R
April 17, 2015 9:40 am
Reply to  Brian Sink

Nice work Brian! Hollow rocks are fun… They always make me cry.

Jeremy R
Jeremy R
April 17, 2015 9:40 am
Reply to  Brian Sink

Nice work Brian! Hollow rocks are fun… They always make me cry.

Anthony
Anthony
April 17, 2015 5:56 am

A: 62 lb kb @ 20 steps
B: Worked up to 165 x 5
C: Completed – 73lb kb
D: Row 1000m – did bowling game for like 6-7 rounds

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Admin
Michele Vieux
April 17, 2015 6:53 am
Reply to  Anthony

What is this bowling game?

Greg
Greg
April 17, 2015 7:03 am
Reply to  Michele Vieux

https://www.youtube.com/watch?v=XN0AY-9Bp-w
We did a variation of this today. More organized one will be upcoming!

Anthony
Anthony
April 17, 2015 7:29 am
Reply to  Greg

They probably watch videos of me, so they can learn how to score 100 more consistently.

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Admin
Michele Vieux
April 17, 2015 8:21 am
Reply to  Anthony

Ohhhhh I didn’t know that’s what it was called. Fun!

Jeremy R
Jeremy R
April 17, 2015 9:41 am
Reply to  Anthony

LOL Nice accessory!!

Jeremy R
Jeremy R
April 17, 2015 9:41 am
Reply to  Anthony

LOL Nice accessory!!

Greg
Greg
April 17, 2015 5:52 am

A. Used 35lb kb (wanted to use 53lb but were taken). Did 25 steps to make up for weight difference. Completed all rounds unbroken between 30-40 seconds.
B. 155×5/185×5/195×5/205×5/215×2 – new 5RM of 205
C. Completed with 70lb kb

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Admin
Michele Vieux
April 17, 2015 6:53 am
Reply to  Greg

Nice job, Greg. PR star!

Jeremy R
Jeremy R
April 17, 2015 9:43 am
Reply to  Greg

BOOM!!! PR Stars for Greg!! What a way to end the week. Nice work!

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 17, 2015 5:44 am

A. Rx. 20 steps
B. Up to 240
C. 100# x 8 all sets. Hollow rocks broken up in 20-30 sec spots.

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Admin
Michele Vieux
April 17, 2015 6:52 am

I am SO excited that you used the 100# DB for the rows!! I think most people vastly underestimate their strength in the row but you, sir, did not. Great job!

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 17, 2015 7:29 am
Reply to  Michele Vieux

Thanks, Michele. Some experience with Crossfit Football and John’s “as heavy as possible” approach…
The pacing, however, adds another dynamic entirely.

Jeremy R
Jeremy R
April 17, 2015 9:43 am
Reply to  Michele Vieux

Mike is a beast!!!!!

Jon S
Jon S
April 17, 2015 7:02 am

Hey Mike, just curious…what do you weigh?

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 17, 2015 7:27 am
Reply to  Jon S

Jon,
6’3, 220. Husky…

Brian
Brian
April 17, 2015 3:55 am

A. Completed with 25lb kb. Worked on ROM and took extra steps
B. Worked up to a new PR of 225×5. Previous was 225×4.
C. Completed with 70lb kb @10 reps. Broke hollow rocks into sets of 30 seconds

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Admin
Michele Vieux
April 17, 2015 6:51 am
Reply to  Brian

Great job, Brian! A PR star to you!

Brian
Brian
April 17, 2015 7:25 am
Reply to  Michele Vieux

Thanks!

Jeremy R
Jeremy R
April 17, 2015 9:44 am
Reply to  Brian

PR Stars!!!! Nice work Brian! That is the way to start a Friday!

Brian
Brian
April 17, 2015 10:37 am
Reply to  Jeremy R

Thanks!