A.
Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%
B.
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups
A1. 70/75/80/85/90
A2. 75-7reps/5reps
B.
Row 1:54/1:59/2:05
15 Sub strict straight leg raise to chest height
15 box (20”) hspu- super weakness
12:27
Core plus cardio =not my jam, evidence by row times dropping quickly. First row felt like it was a moderate pass, last row was a struggle.
Strict press
60, 65, 70, 75, 80
65
B. 15:51
SHSPU off 60” box
A: 115/125/135/140/150, then 125*8/125*5+1+1+1. Extra credit 95*8 to make up for not hitting 8 on last set.
B: 12:38. T2B were ugly – more like toes almost to bar, and broke them into 2 sets of 2.
C: Max sit-ups 2 minutes, rest 90s, max sit-ups
D: 5 sets: 10 medicine ball throw sit-ups @20#, 10 Russian twists @20#, 10 4-count flutter kicks, max pull-ups
A) shoulder press
125×5
130×4
140×3
150×2
160×1
3 sets of 8 @ 125, last set at 6 reps
B) 14:54 rx
A. Based off of 145
105×6, 105×5, I was frustrated with that and went for round three x4
B. two rounds 9:08 My rower battery died before my 3rd row so I finished up the t2b and hspu (scaled to 4)
Enjoy the games!
A. 145, 155,165,175,185
Then 155 x 7, 155 x4. Could not get the 8 .
13:11 Rx. T2b unbroken. hSPU 15; 8,7; 10,4,1
Wod
8:29 Rx
A. 115
125
135
145
150
125
115
B. 11:47
Subbed handstand push-up with incline bench at 135.
C. Some light stretching
Anika
A. 75×5/80×4/85×3/90×2/95×1 then 80×5/75×8
B. 12:07 Done with pike pushups.
A. 105/115/120/125/135 then 115×8, 115×6. Couldn’t get 8 on the 2nd set.
B. Rx’d with 1000m AB sub for row. 13:12. AB done around 1:40-1:50. TTB UB, 11/4, 11/4. HSPU 10/5, 6/5/4, 6/5/4. That was a good one for Friday.
You’re a crazy man to sub the AB! Great work!
Well…. Iost a game of paper, rock, scissors to my workout partner. Crazy unlucky is more like it. I actually did a test run to confirm the distance I could cover in 1:40ish so 4000m total. Happy Friday!
P.S. I loved seeing Jared kill the C&J ladder today. That’s my dude
Yesterday’s A. BB Glute Bridges x 8 @ 20X1 – 115, 125, 135 (10# PR…and this felt soooo good, could have gone heavier!) DB Death March x 20 @3011 – 35# DB’s (not sure I stuck to the pace..I was really trying to get a good rhythm down as I’ve only ever done these 1 other time) Supinated Grip strict Pull ups x max reps – 7, 6, 7 (slow and controlled on these) B. I totally messed this one up…was thinking about the workout that was posted for today and when I did this I thought it was 3… Read more »
Awesome work Candy!! No need for a redo 😉
Fantastic way to wrap up the week!
A: set 1: 120
2: 127
3: 136
4: 145
5: 153
8 Reps set: @127 : Last set I couldn’t get #7! These were tough!!
B: 9:25 RX: Shoulders were a little tired. Happy with my effort.
Effort he says…you killed that B Chase!!
(Anika)
Holy crap! 9:25??!! Awesome work!
Blazing fast Chase! Strong on the lifts too.
WU: Done minus band work
A. Rx 110/120/130/135/145 then 120×2 off of 160
B. Scaled SHPU & did off 30” box
All rows sub 1:55
1-4:12/2-8:42/3-13:09
Did clean work to start. Did the competition sequence for their snatches today.
A. 135/140/145/155/165
135×8 for 2 sets
B. 17:45 Rx
Shoulders crapped out on third round of SHSPU
A. Strict Press
5x 135
4x 145
3x 155
2x 165
1×175
2×8 @ 140
B. Subbed strict Press @95lb for HSPU. Warmed up with HSPU but I wasn’t going to be able to hit 15 for 3 sets today.
10:38
C. 4 x 5sec HSPU negatives
Question! What do you all want to see more of in the notes? Do you like when I add in the links to videos? Mobility drills? More or less notes about the movements in the workouts? Modifications/scaling options? Let me know!
Keep the warm up and modification notes!!!
It’s all good Libby! Your notes on the work outs I find really helpful. Thanks for all the work. It’s really appreciated!!
The warmups are great especially because I hate warming up and having to come up with one so being given one actually makes me do one!
The thing that personally helps me is goals for the workout. Either a time to finish or rounds to complete. Also scaling options help me, mainly whether we should scale the weight, the movement or the amount of reps to achieve the correct stimulus.
You hit all three of these things so keep up the great advice, I really appreciate all you do!
Libby – what if you can’t get 8 reps at 75%?
Is there any way to go back to stickying the notes to the top of the comments section? I remember Michelle did that for a bit. Sometimes I miss the notes and don’t see them until after I lift.
I really like the notes and the warms up. It is easy enough to find videos of demos if they are too time consuming to attach. I find it very helpful to have what I should be looking to do laid out for me for the WOD. Thank you so much for taking the time to coach us from the interwebs! 🙂
The warm ups are super awesome, please keep posting those! Reminders for things to focus on during the movements are always helpful and can give me a new perspective sometimes. Workout strategies and goals are suuuuper helpful too! By goal I mean not necessarily the result but more the intent of the actual workout… knowing that makes a difference on how to attack it and also when and how to scale movements/reps. You’re really great and your help is very much appreciated. Thank you
Libby you have been the BEST coach I have ever had…even when I started in an actual crossfit gym! Everything you post is ALWAYS so helpful! Thank you so much for taking the time for all of us! Now if you could just come to Painted Post, NY and work one on one that would be a dream come true!
Love the notes Libby! I especially like the little tips and tricks for any of the strength pieces along with the planned intended stimulus of the workout. Also, the modifications/subs/scale options are very helpful. Keep it up Libby. Thank you so much! 🙂
Libby, thanks so much for entering in and for all you put out on a daily basis. It’s really helpful all around. I appreciate the warmups. It helps add variety to what I already do and expand my base of knowledge. I would love some mobility drills as well. I’ve seen a lot of improvement there, and I’d like to continue that trend. Most of us have scaling needs at some point in the week so some tips there would help as well. We appreciate you!
A.) 85, 95, 100, 105, 115. Then 95 x 7, 7
B.) sub db push press 35lbs for hspu. 12:16. T2b unbroken, PUsh press 10/5.
Nice work Ryan…love the DB push press sub!
A. RX. 125,135,145,155,165. 2×8 135
B. For time:
1k row (3:41)
60 KBS #53
30 burpees (1:20)
7:44
Shuffled up the order today to make up one piece from yesterday and I’ll make up the other tomorrow.
B. 14:50 RX
A. Based off 165: 5@115, 4@125, 3@130, 2@140, 1@150, 2×8@125
B. (From yesterday) 3+08 RX
Damn…2 metcons…great work Boaz!
Today’s local box:
A. Pause Back Squats: 225/235/245/255/265 x 4 Reps
B. 7-min AMRAP
— 2 Hang Squat Cleans, 1 Rope Climb
— 4 Hang Squat Cleans, 1 Rope Climb
— 6 Hang Squat Cleans, 1 Rope Climb, etc.
Score of workout is number of squat cleans completed.
Rx (135 lbs): 42 Reps
Still crushing those back squats Teddy. Huge lift buddy!
Solid numbers my friend!!
Super awesome day Teddy!
Great work Teddy! I hope settling in after your move has gone well.