Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B.
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)

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Ryan H
Ryan H
January 22, 2015 3:32 am

Was on a Rippetoe Starting Strength routine prior to starting, finished out this last week of Back Squat. Will get on board moving forward starting next week.

A. 3×5 at 265.
B. 6 rounds, rest of about 40-45×2 seconds since I did it solo.

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Michele Vieux
January 22, 2015 9:02 am
Reply to  Ryan H

Can’t wait to see how you like this program compared to Ripp’s. Great job and perfect way to make Part B work if you’re solo!

Noah Timpano
Noah Timpano
January 21, 2015 4:46 pm

5x 175, 205
3x 235
2x 265, 295
Sets of 10 and 8 of 255

Performed E2MOTM

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Michele Vieux
January 21, 2015 6:37 pm
Reply to  Noah Timpano

Perfect, Noah! How’s training going?

Noah Timpano
Noah Timpano
January 21, 2015 6:45 pm
Reply to  Michele Vieux

Training’s great, thanks for asking! I’ve made some great strides with my false grip and I feel as if I’ve been having good workouts more consistently these last couple weeks. I’ve wondered if deload periods are built into the programming or should we do so as we see fit.

Mike
Mike
January 21, 2015 8:15 pm
Reply to  Noah Timpano

+1 I was wondering the same thing.

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Michele Vieux
January 21, 2015 8:42 pm
Reply to  Mike

There will be a deload week coming up soon!

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Michele Vieux
January 21, 2015 8:42 pm
Reply to  Noah Timpano

Great to hear your training is going well! Have you been using the muscle-up drills that we’ve been posting this month on our blog?

Todd E.
Todd E.
January 21, 2015 3:07 pm

A. 5X275, 5X315, 3X365, 2X385, 2X405 Last 2 sets 315X10

B. All 3 on the Team finished 7 rounds.

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Michele Vieux
January 21, 2015 6:35 pm
Reply to  Todd E.

Awesome work, T-o-double-d!

Todd E.
Todd E.
January 21, 2015 9:34 pm
Reply to  Michele Vieux

Thanks Michele!

Tracy
Tracy
January 21, 2015 2:35 pm

Did A. From yesterday- jerk 125# x2, 130# x2, then last three sets @135# x2

Then on to today’s work!
A. 115# x5, 135# x5, 145# x3, 165# x3, 170# x3. Then last two sets 145# x 8
Everything went up 5# from last week

B. Team of one, so I rested twice the amount it took me to do one round.
Did 6 rounds Rxd, each took 40 seconds for me to do
Hope I did my clock math right!

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Michele Vieux
January 21, 2015 6:34 pm
Reply to  Tracy

Lots of work today! Good call on Part B. And yay to more weight than last week!

Andy M.
Andy M.
January 21, 2015 1:43 pm

A. 5 x 175 – 205, 3 x 235, 2 x 265 – 285 (1)
started sets of 10 at 245 but shut it down…back felt tweaky

B. AMRAP 12:00
3 x HSPU / 6 x BJO / 9 x KBS (55)
10 rds + 3
Going to ease up a bit for the rest of this week and see how it goes.

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Michele Vieux
January 21, 2015 6:33 pm
Reply to  Andy M.

Always listen to the body. Good call! Did you adjust your work:rest ratio for Part B? (1:2)

Andy M.
Andy M.
January 21, 2015 7:28 pm
Reply to  Michele Vieux

Feel like Debbie Downer with all my aches and pains lately:) No rest on B — lightened the loads and went straight AMRAP. Changed the focus to more of a light METCON vs the hard interval work as Rx, but still got some good out of it.

M Storm
M Storm
January 21, 2015 12:24 pm

A: 275×5, 315×5, 355×3, 405×2, 425×2 (accidentally did 2 sets at this weight) dropped to 405×10,405×9

B: Rx alone so just tried for 8 total rounds, 1 per 90 seconds, rest remainder. Ran out of time in last round with 2 swings to go.

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Michele Vieux
January 21, 2015 6:33 pm
Reply to  M Storm

You can always adjust the work:rest ratio if you’re partnerless. On this it would be 1:2. Great job! Or you can recruit some friends! 🙂

Joan D
Joan D
January 21, 2015 12:17 pm

One rep back squat with Smolov to complete the half way mark
Last PR was 315, goal was 335, got 355
Last set I loaded bar with 385 to shock system and held bar for 6 seconds before attempting the 355 weight, a great tip given to me by good friend Josh

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Michele Vieux
January 21, 2015 6:32 pm
Reply to  Joan D

Great news, Joan! Keep it up!

Mike
Mike
January 21, 2015 10:27 am

32 yo M / 6′ / 166 lbs Based off 250lbs 1RM from last week. A: 135×5, 165×5, 185×3, 210×2, 225×2 190×8, 190×8 Went to the gym for the squat rack today. Right hip hurt at the very top of the squat (after coming out). 99% sure it’s sartorius. I need to get that under control. Lumbar more tight than with sandbags. B: Done alone. Used 123lb bag for push press (bag starts on ground each round). 7 rounds + 3 PP, 6 BJO (135 total reps). Felt good, despite low back tightness from squats. Warmed up for B with… Read more »

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Michele Vieux
January 21, 2015 6:31 pm
Reply to  Mike

Crossover Symmetry is the bomb! Maybe you’ll start getting unsolicited scap compliments!

Mike
Mike
January 21, 2015 8:14 pm
Reply to  Michele Vieux

One can only hope! 😉

Mads Anæus Brogaard
Mads Anæus Brogaard
January 21, 2015 10:13 am

A)
135×5, 160×5, 190×3, 205×2, 225×2
200×8 and 200×6, legs were over and out in the last set

B)
Done alone with 1:1 ratio.
135# PP, and 32 kg KBS.
7 rounds + 7 reps, that burned.

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Michele Vieux
January 21, 2015 6:30 pm

Two days in a row! Great work, Mads!

Ivan
Ivan
January 21, 2015 8:59 am

A. 60kg(5)/70(5)/80(3)/90(2)/100(2),
85-4reps+ 3reps with 80/80(4)
B. Did 1:2 ratio 4rounds (1min per round)

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Michele Vieux
January 21, 2015 6:28 pm
Reply to  Ivan

Great job, Ivan!

Scott
Scott
January 21, 2015 8:53 am

A. 5 @ 245, 5 @ 285, 3 @ 330, 2 @ 370, 2 @ 395 + 2 x 8 @ 325
B. Rx, used a 2:1 rest work ratio to complete by myself.
6 rds with 30 sec to spare

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Michele Vieux
January 21, 2015 6:28 pm
Reply to  Scott

Awesome, Scott! Perfect way to make Part B work if you don’t have a partner.

Matt Dusa
Matt Dusa
January 21, 2015 6:56 am

A. 5x 225, 5x 245, 3x 265 2×295 2x 315
B. Done 185 🙂
C. Team of two (rasa was my partner). 12 rounds + 9 reps
PP 135#53#

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Michele Vieux
January 21, 2015 6:27 pm
Reply to  Matt Dusa

Great partner! How are you guys? I miss that little gal!

Anthony
Anthony
January 21, 2015 5:39 am

A. Wendler Deadlift

B. Had to drop to 135 lbs for the push press after the first round. Shoulders are on fire.

Same AMRAP as Greg.

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Michele Vieux
January 21, 2015 6:32 am
Reply to  Anthony

Lots of pressing this week!

Greg
Greg
January 21, 2015 4:55 am

A. Wender
B. We did this with 4 people, so we bumped it to a 16 AMRAP. We got 5 full + 40 total extra reps. I went first and did 6 full rounds + 4 kb swings, Rx.

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Michele Vieux
January 21, 2015 6:32 am
Reply to  Greg

Great job, Greg! And you’re making more friends. 🙂 Who are the other two?

Greg
Greg
January 21, 2015 7:32 am
Reply to  Michele Vieux

More the merrier! They are 2 friends of mine just getting into CrossFit. They are loving it so far.

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