A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
A. Bryan – 20#, 20#, 35#.
B. Bryan (L-seated 35# dumbbell press vs. HSPUs) – 15:37.
BW 102KG
A: up to 25KG (50lb) PR for me!!!
B: 13:41 Rx’d
Was happy with the pull ups, they are never fun for me, went in sets of 7/6
Strict HSPU are coming back too. Had to break them into sets of 3/2 but am feeling strong!
BW: 199#
A: 20/53/90/95/100 (I think my old PR was 53# at 155#…I was an skinny ultra runner 🙂
B: Rx’d at 13:30
Need to shorten the breaks on the metcon. Butterflies are coming along though.
Congrats on the butterfly process Mike…i seriously need to get to working on them.
Did Fitness A, Performance B.
A.
PU x 6
Goblet Squat 70# x 8
Planks completed.
B.
Scaled HSPU x 10 to HRPU x 20
17:35.
Runs were limpy and slow but got em done (2:30 or so each). Pull-ups 10+5+5 all sets. HRPU UB first set only.
BW: 145 – though at the moment I feel much heavier. And I haven’t weighed for a while.
A. 10, 20, 25, 30, 35, 40, 45 – I seriously chicken necked to get over the bar. I know I did an extra one, but got confused and wanted to try for 45.
B. Kipping HSPU – all the boxes were being used and I wanted to move fast.
First time running outside since the snow flew many moons ago. It was brutal.
11:17.
Pull ups were 16/4, 14/6, 11/9
Strong lady! Nice work
Awesome pull ups Janelle!
Yesterday’s
A. Pause Front Squat
6 x 2 @ tempo 3211
185,195,205,215 (F x1), 215, 235
B. AMRAP 10
1 DL
1 Hang Clean
1 FS
1 PP
35 reps
Pretty stoked with this. The goal was to get 15 reps without having to use a grip aid for my right hand. Made it through the whole WO without. Went the first 20 reps in 2 sets of 10. A year ago I wasn’t able to hold much more then the bar. For a meh day I’ll take it.
35 is no joke. Solid work, Chad.
Fantastic progress! 35 rounds is great work!
Congrats on your progress! You’ve been putting in consistent work and it’s paying off – well done
BW – 165
A: 20/35/53/53/70/70 f so I did 2 negs.
B: 11:39
Running is not my thing
PUs 9/6/5. 5/6/5/4. 6/5/4/3/2
HSPUs 10. 6/4. 6/4.
Nice one Ryan! Solid work
Thanks, Joey.
That’s a nice time for running not being your thing Ryan!
Thanks, Candy. The good news is that I make it more my thing each day.
A. Weighted pull up to 105, nearly got 115. (205 bw)
Shoulders, hands, and grip are trashed from this week so subbed my own B. B. Death by strict pull ups. Made into the 12th round.
C. “Annie”
Holy pull-up! Nice!
Thanks!
I’m not sure your sub was any easier? in fact it looks more worse!
April 26th
A. From the ground so I added squat clean :
155X2/165X2/175X2/185X2/190×2/195X2@tempo
B. Stayed RX tonight @ 115#
21 rounds + 1 rep and 20 burpees
A. Superset front squats and weighted pull-ups
FS: 205, 225, 235, 235, 235, 235 (last 1rm 255)
Pull-ups: 40, 65, 75, 90, 90, 90f
B. Yesterday’s barbell complex
17 rounds rx.
I should have scaled it down in hindsight. I was shooting for the mid 20s, but my forearms were fried halfway though.
Great workout and another reminder of how far I have to go.
Have a great weekend everyone!
Awesome way to program A! Solid work man, way to go!
Great job Mike…the weighted pull ups prob affected the forearms in B. But way to stick with it and fight through!
Yeah that didn’t help out any, but it was worth it to get everything in.
Hotel wod inspired by the wods Michele sent me and a wod TLH did the other day, thanks guys! A. Db bench press: 10×55# / 10×60 / 8×65 Each set shortly followed by max pull ups (neutral close grip): 15-10-8 B.1: 5 min of burpees, score: 83 1 min rest B.2: 5 min of 8 dbs DL 50# 8 db hang c&j 50# Score: 4 rds + 8 1 min rest B.3: 5 min of 8 alt db snatch 50# 8 push ups Score: 5 rds + 5 C. Plank challenge (broke a few times today) D. 3 sets not… Read more »
Have a great trip! Did you get to travel somewhere new?
Thanks! No I’ve been here lots in the past (Quebec city), just never stayed at this hotel before. It’s pretty epic
That’s freaking sweet bro! Looks like fun to me. Get some good food for me.
Fancy pants!
Suffering through that looks awful. Enjoy!
OMG! I really want to visit QC! Ever since I started reading Louise Penny’s books. (If you haven’t read them, yoo should! )
Way to get the job done joey
Way to get it done! Love the pic Joey!
A. Successful up to 80# – 10# PR! Failed 82.5# but it was close. Ended up going 7 singles but wanted to see what my new 1RM was.
B. Rx’d 7:49. UB in everything. Runs were a bit slower than normal but my knee felt fine so I’m happy.
Everyone have a great weekend!
Congrats on your new PR!
Thanks!!
Huge PR! Congrats!
Thanks. My workout partner and I played around with the width of our hands. I found that being a tad narrower gave me more strength on my pull up. It definitely helped me get more weight up
Yikes that was fast. I hate you. =)
Thanks man – being a former college track athlete makes me hard on myself when it comes to running. I have to remind myself that I’m not 19 anymore!
Nice. I played basketball and baseball in college (D2). As soon as they program an AMRAP with 3 pointers, I’m gonna whoop you. =)
Seriously fast Trion!
A. 53/70/80/90/100/110 (f) bw 164
Last rep soooo close
B. 14:21 rx. SHSPU often sketchy at elevated HR and today no different. Clustered them so knocked em out slowly but surely.
Seriously strong pull ups! Especially at that BW.
Took a rest day yesterday…so I’m a day behind 30 min lower body mobility A. Pause Front Squats x 2 @ 32X1 85#, 105, 115, 125, 135, 140, 145 (I believe this is a 5# PR) ***shoulder mobility between sets B. AMRAP 10 min RX – 40 rounds (5/5/5/5/5/5/5/5) and 7 rounds of burpees ***had 5s left on the clock after my 40th round and wasn’t dropping for any burpees!! Paced myself really well on this and set each movement up as efficient as possible..took extra breaths after the DL and with the bar in the front rack. Tried to… Read more »
Super solid amount of rounds! That’s awesome. Hope that rest day was beneficial.
Crazy amount of rounds! Great job!
Wow! 40 rds! That’s awesome Candy! Great job!
Seriously!
Congrats on A! Crazy score on B! … rest days seem to be working well for you 😉
so, so impressive.
Awesome!
That’s unreal!
P to the R!
Evening training session with a good friend tonight.
Strict pullup up to 37kg, 4.5kg PR mixed in with DB bench at 32kg for 8, another PR. Feeling strong.
Finished with some barbell rollouts and hanging leg raises.
PR city dude!!
Too kind! Applying for permanent residency there 😉
Anika
A. 20,25,30,30,35,35
B. 13:28 done with pike pushups- Felt pretty slow today. Maybe it was my indecision with what bar to use on the new rack our globo gym installed! There were so many choices, kept moving around trying out all the possibilities!
Great work Anika! I love all the videos and great instruction that Michele posts as well!
Great to hear the video helped. What version did you decide is best for you?
(Anika) Still just the pike pushup for now – facing the wall. But, I’ve never done it like that before, with the box on the wall and my feet touching the wall. I’ve always just used a free standing box. I really felt like that and him talking about making a triangle with your hands and head made a lot of sense, and put me in a better position. I was trying to work on kicking up to the box, facing away from the wall, but honestly there were people in there and I was embarrassed for them to see… Read more »
A. Up to 40 kgs,
B. 7:40.
That’s solid!
Killed B Michal!
Nice job. Killed B.
60,90,100,110,120,125 at bw 195
B 16:30
Super strong work!
Warm-up… Worked on T2B movement and actually string 5 together in rhythm for the first time ever! Also lots of shoulder dislocates…
A. 60, 90, 100, 110, 125, 125 this ties a PR but I’m about 12 lbs heavier than last time I did weighted pull-ups with 125.
B. Rx 9:38 hspus were unbroken and pullups were 20, 20 and then 16+4 on last round
C. Some plank holds
Pretty solid numbers. Did you do the T2B on your yoke?
THanks Wes. No way not on the yoke! I have to do pull up bar movements at the Y still until I get my ceiling customized and mount my pullup bar which will be later this summer. I have to remove sections of a couple joists and remove drywall…but that will enable me to do bar pullups and muscle ups and wall ball shots…#oneday!
Cool man. You can always make a sweet rig like mine 😉
Congrats on the T2B Nathan…your determination is paying off!
thanks for your encouragement as always! much appreciated. T2B is a curiosity for me because typically I can get the hang (no pun intended) of whatever I’m doing pretty quickly, but the T2B with kipping movement has really been a challenge. I’m sure I’d have progressed more quickly with some coaching, but this is how it is. I’m going to keep at it till I can get 20 unbroken…soon I hope!
For the T2B, are you using a pretty narrow grip? Ryan pointed that out the other day and it seemed to make them flow a little bit better. Great work man
Send me a video! michele@crossfitinvictus.com
Done! Please help! I’m sick from all the pendulum swinging
A) No time constraint, build to a heavy double overhead squat. In kgs: 50, 55, 60, 65, 70, 75, 80. My left shoulder has been bothering me the whole week so I tried to go easy and controlled on this looking for good shoulder stability. I could have pushed for 85 but the pressing was taking a toll so decided to move to B. B) No time constraint build to heavy single snatch balance. In kgs 40, 45, 50, 55, 60, 65, 70. Failed 75 so I decided to call it quits there, shoulders were getting super taxed and didn’t… Read more »
Wow these are really impressive numbers!
Solid work Jorge 😉
Super day Jorge…that row is super impressive!! Take care of those shoulders!!
Nice numbers Jorge and smart training today! Great work on that fast row… another good session done!