Warm-Up.
Wall Slides x 10 @ 2020
Perfect Stretch x 10 steps
Handstand Hold x 60 seconds (accumulated, if needed)
Russian Step-Ups x 10 each side
Followed by…
10-12 minutes of Gymnastics Skills Practice of your choice.
Then…
Four rounds for time of:
Row 500 Meters
Run 400 Meters
10 Strict Handstand Push-Ups
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
29:18 @ 2x DB 15 kgs
A. HSW 60’ chunks of 5’ most of the time.
10 low ring MU practice
B. 25:56 – abmat for the SHSPU
This was brutal and I had to stop like 4 times to take care of kids.
Now I’m off to the DR office because me 3 yo jumped off the bunk bed and I think she sprained her ankle. ??♀️
Did yesterdays Snatch.
A. 75, 80, 85, 95. 100, 105 Failed the 2nd snatch 3 times, 95, 95 – lost my mojo and couldn’t get it back, stopped being able to receive in a squat so was catching in a power stance…. need to work on squat snatch a lot more……
B. 10:49 – happy with this
10X
12 KBS
9 Push up
6 TTB
The grip on the TTB got real.. The push ups were all 5/4 good strict form.
A. Did two sets of:
2 rope climbs
Handstand practice
Muscle up practice
B. 23:12 -did khspu with two mats underhead.
Missed you all!!! After a long break of family health challenges, work, and travel… I’m back in the garage!
Warm up was a LOT of stretching, handstands, and muscle ups.
4 rounds
500M Row
1:30 on stationary bike with resistance
10 SHSPU (unbroken)
10 DB 24” step overs @35#x2
21:01
B. 6min plank
Welcome back! I hope everything is alright with your family. Great work on the metcon. You crushed it!
Thank you Mike! All is ok. Wife just struggling with some auto-immune challenges but she is handling it!
Good evening. Did this earlier but forgot to post…
A. every 2 min for 10 min:
3 muscle up progressions from bench
B. 26:03; scaled to kipping hspu. round times:
6:06
5:56
7:39
6:22
July 11 WOD
A. Hang Clean x 1
65#, 75, 85, 95, 105, 110, 115, 120(f,f)
B. For Time – 15:19
1000m Row – 4:28
25 Hang Squat Cleans – 85# – all singles done at 11:00
50 Pull Ups – kipping in sets of five
C. 3 Rounds
Paloff Twist L x 10
Paloff Twist R x 10
Hip Bridge Sequence x10 each position for total of 50
RSA x 10
Hollow Hold x 30s
Good work Candy! How was the lake?
Fitness
31:34 with 50# dbs on the z press and 24″ box step overs.
The misses did 32:00 with 25# @ 20″
That was absolutely miserable in the 100deg heat index
Hi,
warm-up
A: practice of muscle-up
B: 33:11
Stretching
Have a good day.
A. 3 sets of:
Handstand walk around cones
3 Ring Muscle Ups
B. 23:09
Active Recovery Today:
A: Pushed my lawnmower around for about 20 min
B: Crossover Symmetry
C: Soft tissue work (foam roller and tim tam massage gun)
Repeats to himself: “Consistency is key, not destroying yourself everyday. Consistency is key, not destroying yourself everyday. Consistency is key, not destroying yourself everyday. Consistency is key, not destroying yourself everyday…”
Amen to that! How are you finding the massage gun? Thinking about getting one
It works great for a bit of warm up, recovery, and busting up scar tissue. I’ve a Tim Tam, which is much cheaper than the Theragun.
7/15 WOD
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from Mid-Patella + Snatch
(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)
75-85-90-90-95-95-100-105 (60%-85%)
I am terrible at squat snatching so I made myself catch in the bottom and hold for 2-3 seconds on both lifts.
B.
Ten rounds for time of:
12 Kettlebell Swings (24/16 kg)
9 Push-Ups
6 Toes to Bar
12:56
Felt like I was moving in slow motion! Conditioning done in 24:08 as RX’d. Then did core work after.
Warm-up as Rx (x2)
A. 4 rounds for time as Rx: 22:32
… sweaty mess … perfect programming for Day 2.
You blazed through that
EMOM x10 – 2 ring mu
26:57 SHSPU with a mat
Yesterday:
A) EMOM 12′: with 225 lbs
1. 3 Front Squats
2. 6 Back Squats
B) AMRAP 14′:
15 thrusters 95 lbs
30 DUs
10 C2Bs
30 DUs
Completed 2R + 53 reps (8 C2B)
C) 4 unbroken sets of
3 DB power cleans
3 DB push press
2 DB power cleans
2 DB push press
1 DB power cleans
1 DB push press
2′ rest
Completed this with 14 kgs, 16 kgs, 20 and 22.5 kgs dumbbells
A at 100kg ? strong dude. How were the thrusters after?
102 to be exact ?, thrusters were not really the issue, the DUs were super hard, I did the last set of thrusters UB and it felt like a mistake going into the DUs, my quads were on fire
I love the exactness! Haha. I already feel like the squat stamina work is paying off on the thrusters, but yes bad idea to go UB into those DUs dude. How are the DUs coming along?
DUs are much better now but it seems 130 is my number for seeing stamina drop hard on them; although it migh have been the mix with the thrusters
Great work Jorge! It’s good to see you posting!
thanks dude, i didn’t make the time to train last week due to work commitments but that’s all changing now
A. OT2M for 12 (3sets)
1- HS Walk 3x15ft (garage limited)
2- Paloff Twists, 20 reps each side
B. 4rds:
500m row
20cal AB
10 SHSPU
18 walking lunges 50# DBs
-22:24
Handstand walk sounds like it’s working well!
Looks like a nice workout today! Well done man!
Vacation hotel workout:
Warmup
4 rds
SHSPU max reps unbroken
14/14/13/11
10 RFT
12 Double Russian KBS 16/16 kg
9 Push up
6 V up
11:10
4 rds
10 L seated single arm KB press 20 kg
Nice job getting it in!
I’m surprised they had two of the same size KB! Win!
Actually it’s an apartment house. There is a gym next village, but the kettlebells are so called in-house equipment ? there are only these three.
Next days I will use the gym I guess.
Sounds like a great day. Enjoy your vacation!
Thx mike!
A. 2k row for time. If I’m honest, when I read this, my heart sank a little bit. When I rowed full time, I did these in such a good environment with multiple people supporting me, and to generate the willpower to dive into the same paincave while training alone is difficult. I also have unrealistic expectations to hit the same times as when I rowed every day. Still, despite having sore legs from the squatting yesterday, I gave it full effort and got 7.06. First and last 500s at 1.44, middle 500s at 1.49 and 1.48 is where the… Read more »
Got it done James! Good job dude!
Thanks dude, you too – great mods to get work done on the road. Nice hotel gym to have kettlebells
Still crushes my best 2000m. You’ve developed other areas that you likely didn’t have when rowing full time, be proud of that!
Very true, thanks for getting me back in the right headspace. I couldn’t press anything or squat to any depth!
dude, getting those times after the squatting yesterday is no small feat, great work
Thanks Jorge, turns out 54 squats with bodyweight aren’t an ideal taper!! How have you found the unbroken sets squatting session?
I’ve yet to break the 7-minute barrier, and you did that after a big day of squats.
I feel like you’d smash through it with a good atmosphere! One to program in when you’re in the UK perhaps haha
Had last night (Monday) off due to staying up super late the night before watching the cricket.
Did last night’s Conditioning tonight. Skipped the snatches.
-did Russian kb swings
11:53
Kb swings unbroken – harder on lower back keeping straighter arms when doing Russian swings (maybe the longer lever arm?)
Pushups unbroken 2 rounds then 5/4
T2B unbroken 2 rounds then 4/2 for a few then 3/3. No real breaks. Nice and steady
What a game to watch! Looks like you smashed the conditioning still, nice.
The game did not the result I was hoping for but very exciting nonetheless..
Good job getting some work in! That’s the magic!
The Russian Swings should be easier on the back. Double-check your positioning and torque chain. Let me know if I can help.
https://www.crossfitinvictus.com/blog/kettlebell-swing-isnt-low-back-exercise/