Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 lbs)
12 Toes to Bar

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Josh
Josh
February 26, 2015 11:19 am

A) 185, 205, 225, 235, 245
then 230 x 9. All based off 275# 1RM.

B) Scaled FS to 165# and averaged 2 min per round. Probably could have left the weight Rx, but don’t want to be too toasted for 15.1

Chad Pool
Chad Pool
February 25, 2015 6:48 pm

A) 255, 295, 325, 335, 355
325 x 6 for the max reps at 83%

B) Had to scale rounds 3, 4 and 5 for T2B’s everything else was done as prescribed.

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Michele Vieux
February 26, 2015 7:44 am
Reply to  Chad Pool

Awesome job, Chad! How did you scale the T2B?

Chad Pool
Chad Pool
February 26, 2015 7:53 am
Reply to  Michele Vieux

I believe I cut round 3 to 8 reps, then 6, then as many as I could in the 3 minutes. Final round was like 10 reps I believe. Should I have done knees to elbows instead at 12 reps?

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Michele Vieux
February 26, 2015 8:13 am
Reply to  Chad Pool

You could modify either way depending on what your goals are. Generally for the conditioning portion for T2B, I’d say modify to K2E so you can keep the same reps as prescribed. If T2B were in Part A and strict, then you might consider modifying the number of reps to keep true to the movement. Does this make sense/help?

Andy M.
Andy M.
February 25, 2015 6:10 pm

A. 205-235-255-270-280 // 5 x 260
B. Goofy scaling, legs were more spent then I thought.
250m row
6 x FS 175-175-175-135-135
12 TTB
Dragging on first set FS, so cut reps. 2:14-2:45 on first 3, when it was obvious I was going to bust time I dropped and finished out at 135.

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Michele Vieux
February 26, 2015 7:42 am
Reply to  Andy M.

Great job, Andy! All those squats in one day did the same to many folks.

Chris Stanford
Chris Stanford
February 25, 2015 5:33 pm

A. 170/195/210/220/235 then 215 x 5
B. 250 meter row, did fitness for goblet squats and went with 53lb kb, 12 Toes to Bar. Time was 2:10-2:40 a set. Wanted to do the front squats but concerned I would have to scale too much and / or would run out of time and cut into or not get to the Toes to Bar. Fitness option with weight seemed like a good option.

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Michele Vieux
February 26, 2015 7:42 am
Reply to  Chris Stanford

What do you mean by “scale too much”? Because of the squats or the clean to get the bar in place? I’m sure goblet squats were plenty challenging. 🙂

Chris Stanford
Chris Stanford
February 26, 2015 6:17 pm
Reply to  Michele Vieux

Because of the squats. Felt in order to get the prescribed reps that I would have to scale the front squats in weight near that of what I ended up doing with the kb. The other option was to scale the reps. Not sure on the programming and whether movement, weight, or reps should be the priority. I like to go for the prescribed movement first, but on this one following the strength had a feeling the reps were key particularly given the alternatives and how close they were to the recommended front squats. The goblet squats worked out great… Read more »

Genevieve (Latin America)
Genevieve (Latin America)
February 25, 2015 5:07 pm

A. off 224- only made it to 87%(194). first week of squats, just making sure lower back is strong and hamstrings are activating.

then
5 rounds of 400m runs at goal pace/100 meter walk: 1:45/1:45/1:46/1:45/1:46 harder than i thought.
immediately after
5 rounds of 200m runs at goal pace/100 meter walk: 52/51/50/50/50

20 min rest:
B. was brutal mentally
200 meter row/ 8 front squats at 73# (i don’t know why i’m wussing out on putting heavier weight)/ 12 T2B
2:00/2:08/2:03/2:17 (lost rhythm on T2B)/ 2:08

saving arms for wods with the embassy on tue/thurs

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Michele Vieux
February 26, 2015 7:40 am

Are you training for an endurance event? Your running workouts look terrible! (in a good way) How heavy do you think you could have gone on Part B and still had at least 30 seconds rest?

Genevieve (Latin America)
Genevieve (Latin America)
February 26, 2015 7:54 am
Reply to  Michele Vieux

Hey Michele- I’m training for a PFT that includes a 1.5 mile run. I’m currently running it at 12:00 minutes and hoping to drop to 11:30. The pft also includes push-ups and pull-ups, so i’ve put off Oly lifting (the open and regionals) for a while to focus on this .

Part B- my 1 RM is about 183- so I think i could have comfortably done this around 93 or 103? I’m changing my squat form so my knees don’t cave in and that my glutes activate instead of my quads.

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Michele Vieux
February 26, 2015 8:14 am

Great goals and your interval training to reach them is perfect! And yes, definitely make sure your knees aren’t caving on those squats! It will save you a lot of pain in the long run. Are you doing glute activation in your warm-ups?

Genevieve (Latin America)
Genevieve (Latin America)
February 26, 2015 8:22 am
Reply to  Michele Vieux

I am mainly doing banded monster walks, hip bridges, and a lacrosse ball massages in my butt. I also do hamstring stretches as it seems to slightly prevent a butt wink. any secrets will be greatly appreciated!

Josh T
Josh T
February 25, 2015 4:50 pm

A. Off of 375. 3 at 318 for ub 83 percent.
B. 2:07/2:09/2:27/2:29/2:57 rx.

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Michele Vieux
February 26, 2015 7:30 am
Reply to  Josh T

Awesome work, Josh!

Joan D
Joan D
February 25, 2015 3:28 pm

Squats done at 245/265/285/300/320……max reps at 85% 300 lbs for 5 reps
then 20 sets of shoulder routine

B. I did yesterday’s wod switched to gtovhd instead since I cannot snatch without pain….5 full rounds

Odette did fitness squats 55/65 75/85 90/95
Fitness B with 55lbs for front squats without rack to practice power clean and modified KTE with ab straps hanging from bar

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Michele Vieux
February 26, 2015 7:29 am
Reply to  Joan D

Great job, guys! Good call on the modification for your Part B.

Todd E.
Todd E.
February 25, 2015 2:46 pm

Warmed up with make up snatches from yesterday. Really worked technique went up to 155, snatch balance up to 185.
A. Worked up to 425X1. 355X5. Tried to breath mid-rep 4-5 and almost lost it.
B. Subbed 25 KB swings, 185lb FS and K2E. 2:05, 2:35, 2:40, 2:57, 2:50. Barely, barely made the last 2 rounds. This weeks Metcons have been brutal!

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Michele Vieux
February 25, 2015 2:51 pm
Reply to  Todd E.

Great job, T-o-double d!

Todd E.
Todd E.
February 25, 2015 10:01 pm
Reply to  Michele Vieux

Thanks Michele!

Nick
Nick
February 25, 2015 2:41 pm

A. 215X6, 245X4, 260X2, 275X2, 300X1, 270X6
B. Subbed Knee to Elbow for T2B, RX the rest, plus 1 clean @175# each round to re-rack weight after K2E.

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Michele Vieux
February 25, 2015 2:43 pm
Reply to  Nick

Re-rack?! Just take it from the floor. 🙂

Nick
Nick
February 25, 2015 3:06 pm
Reply to  Michele Vieux

That’s why I need a coach to call me out when I cheat myself!!!

Brian
Brian
February 25, 2015 9:52 am

A. 155/180/190/205/220 then 200×10
B. Took me a 1:34 over alloted time due to T2B. By round 3, I had to modify. Used 115lb for front squats. Good workout!

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Michele Vieux
February 25, 2015 2:43 pm
Reply to  Brian

Great job, Brian!

Mike
Mike
February 25, 2015 8:52 am

Scaled for rehab. A. Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 10 reps @ 95 *Set 2 – 10 reps @ 115 *Set 3 – 8 reps @ 135 Felt okay. Back was a little sore at the bottom of the squat. When that turned to pain at 145, I stopped immediately.  B. Every 3 minutes, for 15 minutes (5 sets) for times: *AD 3 load units *8 Front Squats (95# if no pain) *4 AB Wheels All rounds in 2:30 or less. Front squats felt much better than back squats…with A2G ROM  too. … Read more »

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Michele Vieux
February 25, 2015 2:42 pm
Reply to  Mike

I would avoid squatting for a while. You can always do a single-leg movement like split squats, lunges, etc. Ab Wheels probably aren’t a good idea for a while either – lots of strain on the lower back with those.

Mike
Mike
February 25, 2015 3:37 pm
Reply to  Michele Vieux

Thanks Michelle. That sounds like a good idea on both counts. Plus… It’s easier for me to lay off squatting if a coach tells me to do so. 🙂

I have another PT appointment tomorrow and an appointment with Airrosti on Tuesday, if you have those in San Diego.

Brian Sink
Brian Sink
February 25, 2015 6:44 am

A. 190/220/230/245/260
Then 235 x 8
B. Was able to stay under 3 min for each round. Scaled down to 95lb front squat and modified t2b. This was a burner but I did enjoy it!

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Michele Vieux
February 25, 2015 2:40 pm
Reply to  Brian Sink

Great job, Brian! It was a burner for sure!

Anthony
Anthony
February 25, 2015 6:04 am

A. 155/180/190/205/220
then
200 x 10

B. Did this for time. Only thing I couldn’t do sub 1-min were the 2tb. 18:04 @ 135 lbs for the front squat.

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Michele Vieux
February 25, 2015 2:39 pm
Reply to  Anthony

Why didn’t you use your new squat PR #?!

Anthony
Anthony
February 25, 2015 2:46 pm
Reply to  Michele Vieux

Limited weights so I worked out with Brian. New again!

Anthony
Anthony
February 26, 2015 8:19 am
Reply to  Anthony

Sorry. Never again.

Aaron Lesher
Aaron Lesher
February 25, 2015 5:55 am

A. 220#x6, 250#x4, 270#x2, 290#x2, 305#1
then
285#x8 – woo!

B. Only had time for 3 rounds this morning. Had to scale to 135# because legs were blown up. Lack of sleep is killing my engine!

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Michele Vieux
February 25, 2015 2:38 pm
Reply to  Aaron Lesher

Wow! Great job on the max reps, Aaron! More sleep will definitely help the engine.

Greg
Greg
February 25, 2015 4:54 am

A. Wendler Deadlift 1RM text – 345lb – 45lb PR from November.
B. I was under 3 minutes each round for 5 rounds scaling to 95lb and t2b as Rx. Fun one, knew I had to scale from the start to get under 3 each round. Needed this cardio!

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Michele Vieux
February 25, 2015 5:54 am
Reply to  Greg

Awesome! Glad the video was helpful!