Warm-Up
12-Minute Mobility for Hip Hinge Day

Followed by…

Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Deadlifts x 3
Box Jumps x 3
*Practice speedy transitions throughout
Rest 30-60 seconds

Then…

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Compare results to April 19, 2019.

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Jeremie HUGUENIN
Jeremie HUGUENIN
August 13, 2019 11:15 pm

A. 10: 43 with ski erg

Diego Tuzi
Diego Tuzi
August 12, 2019 2:38 pm

Hi,
A: 16:19 (5:26, 5:36, 5:17) dl @93kg
B: done
single-leg dl with kbs @16 kg
Barbell glute bridge @ 100 kg

Bye

Clayton
Clayton
August 10, 2019 8:28 am

Did part A after coaching morning classes (today = Saturday)
Rx
225#DL
13:53

Mike Slagle
Mike Slagle
August 7, 2019 6:19 pm

Just finished this one after completing a house project. I didn’t have much time to warm so the first couple rounds helped serve that purpose at least a little.

Runs started off 1:50 and 1:45. The rest were 1:40 or slightly under.

All push press were UB at 125 for an 8000 lb total. That was my goal. I wanted to go up after 5 rounds but 6-8 were a grind to get the last 2-3 reps.

Good work this week guys!

JT
JT
August 7, 2019 3:28 pm

Legs are trashed.
100 DB bench press #70s
*10 pull ups every break
19:23
15/15/12/12/12/12/12/10

Janelle Winston
Janelle Winston
August 7, 2019 2:25 pm

A. Last time I did this (not in April) my time was 12:40. Got 11:21 this time. 145# DL All movements UB and was able to keep a steady pace throughout. Rows were 1:54, 1:55, 1:57 Felt good in a terrible way. B. Used two light DBs to keep more square and this worked way better then a single KB. 5s, 10, 10 x 8 reps Glute thrusts – 145, 165, 175 X 6 Side planks ✔️ C. Watched Coach Travis’ video on HSW positioning and practiced a bunch. The kick up and the marching in place. Felt like it… Read more »

Mike Slagle
Mike Slagle
August 7, 2019 6:20 pm

That’s a huge improvement!

Simon Stomps
Simon Stomps
August 7, 2019 1:47 pm

I am happy I don’t weigh that much at the moment ?

12.39 with 85kg for the deadlift.
Felt good, sometimes hard to get the breathing under control.

Janelle Winston
Janelle Winston
August 7, 2019 2:26 pm
Reply to  Simon Stomps

I was wishing I weighed 95# as I warmed up. (Not really, but ya know what I mean!)

Luke Tipton
Luke Tipton
August 7, 2019 1:44 pm

A. 11:18
200# DL’s. All stepdowns.
B. 8 each leg @ 135, 145, 145 @ tempo
6, 8, 8 @ 245
Planks = Done

Patrick Valdez
Patrick Valdez
August 7, 2019 11:22 am

I started CrossFit in 2007, and I think they might be the first time I’ve done this wod since then. I forgot how painful it is!

12:33 at 215 lbs. I’m fairly certain I’d be done sooner if I weighed less. Just a guess though.

Accessory work at 55 lbs kettlebells and 135 lbs barbell.

My posterior chain is PUMPED.

Anika Tipton
Anika Tipton
August 7, 2019 10:55 am

“Christine” – 12:07 at 155# DL

Dirk Kotze
Dirk Kotze
August 7, 2019 9:41 am

What does the number after the @ mean? For example 6-8 reps @20X1

Lucy randle
Lucy randle
August 7, 2019 10:19 am
Reply to  Dirk Kotze

tempo throughout the movement 🙂

Dirk Kotze
Dirk Kotze
August 7, 2019 5:12 pm
Reply to  Lucy randle

Thanks!

Chris M.
Chris M.
August 7, 2019 7:12 am

… searched for awhile but apparently the boxes are in shop ?.?.? (odd)
A. 4 RFT of:
500m row | 12 – BW Deadlifts (190# aka time to shed some summer stuffing)
10:57 (1:50 row / UB Dead)
B1. Posted Single-Leg Deadlifts 3011: 10/side w/ 1.5p KBS (try 2p next time)
B2. 60′ Yoke Carry: Yoke + 180#
B3. Side Plank: 50 seconds/side
… good work day.

Patrick Brown
Patrick Brown
August 7, 2019 5:39 am

RX 11:29 185#
Rows-1:45/1:47/1:49

TheLonghorn
TheLonghorn
August 7, 2019 5:10 am

A. 11:57 @185# (bw 177#), box jumps slow as usual with the step down.
B. Done.. glutes are toast!

Michael Evison
Michael Evison
August 7, 2019 7:00 am
Reply to  TheLonghorn

I just can’t justify a jump down either. Not worth it! Great time- I’m gunning for sub 12 next time.

Oliver Mulelid-Tynes
Oliver Mulelid-Tynes
August 7, 2019 4:14 am

I could barely get out of bed today, so sore between my shoulder blades from Monday going from no working out to pullups and TTB.

About halfway through Christine it started mellowing out, conditioning is still on vacation, 21:25 scaled down 9kg to 90kg from BW due to my crazy DOMS.

This is probably the worst week I could have picked to get back into it 😀

TheLonghorn
TheLonghorn
August 7, 2019 5:11 am

That’s means it’s the best week! Great effort!

Mike Slagle
Mike Slagle
August 7, 2019 6:32 am

Good job getting yourself out of bed to do Christine! Take care of yourself to recover well too.

jeong jinseong
jeong jinseong
August 7, 2019 4:03 am

a 176lb 12:55

WavyDave
WavyDave
August 7, 2019 3:31 am

A. 12:25 @ 200#

B. Done.

Michael Evison
Michael Evison
August 7, 2019 1:10 am

Christine rx 12:48

Very limited time today so that was it. 13 hour on call shift. Another sleepless night with the baby. Taking extra care with rest and less volume but don’t want to not train for months! Happy with the time though.

Simo
Simo
August 7, 2019 1:40 am
Reply to  Michael Evison

Good job Michael! Keep it up!

Mike Slagle
Mike Slagle
August 7, 2019 6:31 am
Reply to  Michael Evison

Good work on Christine, and way to keep after it with the little ones. I think most of us are parents, and we have all been there too. The good news is it doesn’t last forever!

Michael Evison
Michael Evison
August 7, 2019 6:58 am
Reply to  Mike Slagle

Thanks! Having the second has been a gamechanger and made me realise how easy my 2 year old is! Hopefully the sleep is just a phase – only 4 months in with the youngest.

Simo
Simo
August 6, 2019 11:19 pm

Warmup

E4M 32‘
400 m run ~2:00
8 S2O rd 1-3 60 kg PP/ 4-8 70 kg PJ
Rest 1:30-1:15
Score: 9350 lb
First run since month.
Tried to push it on the runs and stay consistent.

Mike Slagle
Mike Slagle
August 7, 2019 6:29 am
Reply to  Simo

Great work Simo!!

Simo
Simo
August 7, 2019 7:12 am
Reply to  Mike Slagle

Thanks Mike!

Michael Evison
Michael Evison
August 7, 2019 6:57 am
Reply to  Simo

8 s2o at 70 would bury me after the runs! Awesome work. Hoping to hit this tomorrow at 60 across.

Simo
Simo
August 7, 2019 7:12 am
Reply to  Michael Evison

You will crush it!