Workout of the Day
A.
Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes
Build load over the course of the five sets.
B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)
Workout of the Day
A.
Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes
Build load over the course of the five sets.
B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)
Performance A: Sets of 4 instead of 6 with 325, 345, 365, 395, 415, and 435, respectively.
Fitness A: As rx’d with 95lbs for barbell hip thrusts. All lifts done to tempo.
Performance B: 7:39 with body weight deadlifts (235lbs) and 24″ box jumps. Subbed 400m run for 500m rows. Accidentally did 12 reps of box jumps instead of 21. Oops
For some reason I can’t read today and got these wods all messed up in my head. Oh well, still had a great workout.
Nice work Phillip!!! Ton of weight and super fast times! And thank you for messing up the WOD, it lets me know I am not alone in the world! 😉
A: worked up to 6x 155.
B: 10:11
Not sure what my BW is – did the workout with 125#.
No rowers left so did 20 cals on the assault bike instead.
Oh yeah and new PR on my snatch today in oly 95# 😀
PR Stars!!!! Nice work Trine!
PR! Whoot!
A) Worked up to 335×6 and it felt good
B) 11:55 Rx with 205lb deadlifts
Nice work, Andrew!
Squats
5×275
3×285
3×295
3×305
3×325
Christine
12:10 went heavier on my deadlifts 205# BW 193
Awesome first week back to crossfit !
Nice work Eric! Glad your back at Crossfit!
Welcome back!
A. 185/215/245/275/305×6
B. 12:26 Rx @ 165# DLs, 24″ box (was it really 20″ for men?)
In some of the earlier comments it was said that the guys were supposed to do the 24 inch box jumps, it was a typo. Awesome time, you killed it! ☺
I always thought it was 24 for men. Great job!
Nice work Aaron!!! Ahhh the 20 or 24″ box mystery…. I am not sure we have a positive answer on this. It would make sense that men are 24 and women are 20, it is like that for every other WOD… But the main site Christine has 20″ box listed. But our fearless leader @michelevieux:disqus said 24 for men, so it is written! Even though I did it at 20″ and it about killed me!
a. 175 x 6
195 x 6
205 x 6
215 x 6
225 x 6
235 x 2 (should have started at a higher weight)
b. body weight 135 – deadlifts weight
13:09 Rxd
Paige! Do you write your #’s down or record them somewhere?
I do! We write all of our numbers down on a board, and it said my old one rep max for deadlifts was 240, so I didn’t expect to go so high up! Should I start writing them down in a notebook? ☺
I recommend a notebook at a minimum. It is good to have a historical record so you can know what weights you should be working from on lifts and different rep schemes. Even WODS, that way you can test and retest the classics so you know what improvements you have made. You can also go tech and download one of many apps that you can load up with your scores too.
What Jeremy said. Looks like you got stronger! Make sure you put the dates along with your PRs.
A: Stronglifts 5×5 (Squats, OH Press, Deadlifts)
B: 14:54 RX (175# @ 172# BW)
Went unbroken on all Deadlifts!
Woo hoo! Nice work!
Nice work Victor!!!
Thought I’ll check in since I miss talking to the gang here and see you guys progress….just finished my leave in Miami and now settling in Nevada….need to find a gym since we are living 30 miles from base and it would be too long of a drive for Odette to work out….wish I could do this workout since my PR is 8:12 and would like to see if I can beat it….well guys and Michele stay safe and keep kicking butt
Thanks for checking in, Joan! We’ve missed you!
Great to hear your leave was well!!! 8 and change a smoking on this one!!!! Hope there is a gym close so you can start crushing us again.
There is one we just went and checked but no bumper plates, can not use chalk and no dropping weights, so typical gym and really small…..we live in our camper, we started fulltiming at a young age so maybe is time to start buying bumper plates to work out in our own little spot lol
Nice, fulltiming, that is awesome!!!
I got frustrated at the box I was at one day, came home dropped some money at rouge, 3 days later a fully stocked home gym showed up. Best $$$ I have spent in a long time!
Depending on where in Nevada it might be too hot or too cold to workout side though… except for like 4 months out of the year. LOL
Awesome!!!! Nothing better than your own stuff….yeah I dont mind the heat here or the cold, lived in Virginia where the summer could be 119 and the winter 10 degrees so pretty similar to here, except for the altitude that takes time to get used to, best time to workout out here is late afternoon
Home. A. 225-255-275-295-300. Full stop (no bounce). Focused on form and back felt good.
B. 9:07 with 400m runs. No rower at home. BW 160#. Everything UB.
Great news, Jon!
Nice work Jon!!! That is an awesome time. Looks like I need to pony up and push for a min faster!!
Thanks…sometimes it pays to only weigh 160!
A. 275/315/365/385/405
B. 11:25 @195 bw
Nice work, B!
Thanks, I am enjoying the strength parts of this weeks programming
Boom, 405 for six is awesome!!!
Thanks Jeremy.. You werent far off, and nice work on part B, u got me easily even with heavier weight
A. 225/235/245/255/265
B. 8:53 Rx at 185#. PR by 1:05. Really happy with this.
Great job, Josh! PR star!
It’s Friday and PR Stars
A. 275/295/325/345/365
B. 10:22 @ 225# – sub 400m run for row
I am glad those BJ would 20″! My last run was SLOW and those BJ were even slower!!! Great WOD though
Love Christine!
A. 135/165/195/225/255. Performed 6 reps for each weight. No drop till 255.
B. 12:45 @ 205lbs
Awesome job, Anthony! And welcome back!
Side question: I noticed the movement similarities between the fitness and performance blogs. Are they normally programmed so that you can switch between the two throughout the week and not inhibit recovery? Thanks!
Yes, Performance and Fitness will have the same movement pattern each day so you can switch between the two easily. We are getting ready to start a new 12-week cycle on Monday.
Awesome, thanks! Love Invictus!
I believe the 20″ box jumps for men is a typo.
Yeah, should be (24/20).
I had thought it was supposed to be 24 as well before we did this. But, I checked the CrossFit mainsite and when they programmed this on 9/2/13 they used 20″ as well?!
On “Beyond the Whiteboard” the BJ are listed as 20″ as well… Seems kinda odd to be 20″ for both M/F…
I think you should do it again! Odd, the main post on BTWB lists 20″ but also DL at .5 BW. Think I will roll with BW and 24″ and see what happens.
Glad I did it at 20″ before this answer came out!!! 20″ were rough, 24″ would have been even rougher!
A. 135×6/165×6/195×6/225×6/255×6. After each set did 10×10 ab workout
B. 11:41 @ 190 BW. 20″ box jumps – fun one! Looking forward to tomorrow’s team workout.
Nice supersetting. Did you mix up the abs?
Yup! Standard abs as well as lower ab alternating.
Man, you and @anthonygalianese:disqus with your supersets!!! I am always resting between sets and you two are crushing it! Nice work!
Oh yeah. Love supersetting with either pullups or abs. The pullups have helped me progress so much with the strict which only helps with the kipping strength during workouts. I highly recommend it!
Dang it, peer pressure is going to get me. 😉 Now I am going to have to start doing this too!!! Actually it would be great for me, because pull ups are a weakness.
A. 135×6/165×6/195×6/225×6/255×6. After each set did 10×10 ab workout
B. 13:38 @ BW-220#. 20″ box jumps. Great workout!
A. 185#, 225#, 235#, 235#, 235#
B. Scaled to 3 rounds for time of:
Bike 2 minutes
12 Deadlifts, 135# (80% BW)
12 Box Jumps
10:04
Does your bike measure calories or meters?
Unfortunately not. It’s an old school Spin bike. You can crank up the tension but there’s no way to measure exactly how much.
Can’t drop weights before 9 right now so I made up Wednesday’s WOD….
A. 70#, then 60# last four sets–I’ve been walking the hills of WV the last two weeks and still this crushed my legs!
B. 185X6, 205X6, 225X6, 235X5, 245X4
C. 70# DB and Hollow holds, had to break last two sets of holds into 2X30 Sec
Have a great weekend all and thanks as always coaches for this great programming!
Legs! I’m still really sore! Way to keep crushing workouts!
A. 135/165/195/225/255. Performed 5 reps for each weight
B. 14:15 @ 220lb deadlift and 20″ box jumps.
Why 5 reps? Do you start to lose form?
I did 5 because apparently I cannot read! Didnt even notice the 6 reps.
Oh no! You missed out on 975 pounds of strength-building!
YES!!!!!! I am not the only one that screws up on WODs!!!! Thank you letting me know I am not the only one in the world that does that 🙂