A.
Four sets of:
Single-Arm Dumbbell Press x 4-6 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)
A. Bryan (40# strict x 6 reps/arm all sets, 185# x 8 reps/set).
B. Bryan and Christy (35# / 3#) – 8 rounds + 3 man makers + 2 burpee pull-ups.
Boys and I did part B as a 3 man team. Made it a 20m AMRAP and did stations. Rest was based on the pace of the person in front of you. Rounds were counted after box jumps. There was very little rest and the feels like was 104 outside! We killed it though, 24+6. They are amazing!
Day behind
A. Back Squat
2x 245,265,275,285,295 legs were a little tight from sitting at desk more than normal at work prior to getting to gym.
B. 10:58 Rx
A. 25, x 6 30 x 5, 35 x 2 + 2 push press, 30 x 4 125, 135, 145,x 8 155 x 6 – went pretty light with this because I am not confident in the movement and didn’t want to be lifting with my lower back…. no one around to watch me and make sure I was doing it right.. B. I am not totally sure I did the man makers as RX. I was doing a push up then a row and then the other side row then squat to a push press. Was I supposed to… Read more »
A. 1. 30×6 35×6 45×4 45×4
2. 115×8 135×8 155×6 175×6
B. 8+10:Did the workout with my husband – he did 30# on manmakers and did 10# – limited dumbells due to bro sesh (should have done the 30’s, but pushed for speed with with 10’s)
A. DBOH/RDL all for 6/8
45/225
50/275 for 3 sets
B. Solo so reworked it to 90s work/rest
Competed all rounds within the 90sec. Only have the 35lb hex dumbbells
C. Aerobic capacity VO2 workout.
3 sets: 2x200m
2m rest b/t reps. 4m rest b/t sets
:34.80/:34.62
:35.01/:35.73
:32:60/:36:06
A1. DB shld press 35-6/35-6/35-6/35-4 Tried 40# left shoulder said no A2. RDL@30×1 115-8/135-8/145-8/155-6 (grip was limit on last set) B. As rx 3 DB MM @15# DBs 6 burpee pu 9 20″ bj No partner so rested about what I worked 1:56 1:56 – tried to take less rest after this rd … bad idea 2:06 2:23 Finally went to OT for my finger and my right hand and finger grip strength is less than half of my left. Since my r hand dominate that is completely opp… needles to say my grip strength sucking wasn’t in my head… Read more »
A.
45 pounds ; 185 pounds
55 pounds ; 185 pounds x 3
B. Modified
3 Man Makers #35
6 Burpees
9 Box Jumps 24′
1:1 rest
1:45 ( Fell on the box )
1:35
1:35 ( Glasses keep falling )
1:32
1:32 ( Took my glasses off during the last two rounds )
I hate it when the box moves. Way to stay after it though ?
A. 65×6, 70×6, 75×6, 75×6; 205×8, 235×8, 255×8, 255×8
B. 40#; 1:45, 2:00, 1:58, 1:58, 1:47; slow and not so steady
C. 3 sets
French press x8
Tempo toes to bar x8
Glute bridges x6
Energy was mostly back today, still not 100%
P.s. heat index here is 105 today YAYYYYY!!!!?
Still traveling, making things work with what I fit in the truck.
A. EMOM 10 minutes two position power cleans at #185
B. Wife and I got 8 rds + 9 reps. Finished our 5th rds for good measure. Did barbell man makers at #135/#85 (push-up on bar, bent over row, hang power clean, push press). Did burpees to ring pull ups, and weighted squat jumps with #30/#20.
A. DB Press / RDL
30×6 / 105×8
35×4 / 125×8
35×4 / 130×7
35×4 / 135×7
**Have to admit that on the last set of DB Press I had to push press the right side for the last 2 reps…right shoulder being a wimp today!
B. SOLO – so I basically did a set every 3 min, goal was to push as hard and fast as I could and get a faster time each round….did not rest after the 5th set
1:45
1:37
1:32
1:26
1:25
and 3 MM, 6 Burpee pull ups, 3 BJ
Holy Smokes, I am sore. Feel like I was tackled by Shaquille O’Neal on a gravel road!
A1. 60×6, 70×6, 80×5, 85×3, 90xnope
A2. 175, 195, 225, 235 w/ tempo
B. 8 + 10 Rx – with Wife (I used 30# DB and she used 10# DBs – b/c the gym is a blended box and globo gym there was some Friday afternoon bro-sesh going on with the DBs making them hard to secure)
I’m with you brother on the soreness. This week was TOUGH.
I’m glad I was not the only one with sore legs from this week
My legs are CRUSHED from yesterday, so I kept it light for any lower body pull/push movements:
A1. 50/60/65/70 x 6 reps each arm
A2. 135 x 8 @ 30X1
B. Rx w/ wife (30 lb DBs): 8 + 9
C. Convince wife to give a massage.
I tried C yesterday, she laughed at my face
I get the same response every time
I did yesterday’s squats. Warm-Up Sets: 115 x 4 135 x 4 165 x 4 185 x 4 Working Sets: 205 X 4 215 x 4 225 x 4 235 x 3 245 x 2 I’m feeling pretty beat up this week with my shoulder tweak and crazy schedule lately so I just 6 sets of tall box jumps (30″) x 5 reps. After Burn 30 today, we are recording Booty by Bruno (one of our members who is a Pilates instructor) which will air on the blog next week to finish off Booty July. He warned me not to… Read more »
Good thing squats aren’t a leg exercise. Oh, wait…
🙂
Haha I know…I was wondering if anyone would notice. 🙂
Booty, booty, booty, booty, booty everywhere!
A1: 50, 55, 60, 65 lbs @ 5 reps
A2: 185, 205, 235, 245 lbs @ 6 reps
B. Went solo. 1:55, 2:08, 2:02, 1:58
C. 3 rounds of x5 bench and x5 DB curl.
C1: 185, 195, 205 lbs
C2: 45, 50, 55 lbs
Long time troller, first time poster. Teddy’s blog made me do it. 48 YO male. 5’11”, 195 (ding). Did yesterday’s wod today and also did the strength portion of today’s wod. So here is what it looked like… A. squats 225×4; 255×4; 275×3; 285×3; 305×2. This is the first time i have been over 225 in 6 months, so i was somewhat pleased. B. One Arm Dbell Press: 50×6; 50×6; 40×6 40×6. Have an issue with my right shoulder. It is not nearly as strong as my left due to a nerve issue last year. The 50×6 was a serious… Read more »
Great work, and welcome!
Welcome Chris, great to have more masters in the group; those are pretty solid numbers
Awesome, I was doing the same thing for a while. I finally cam clean a couple weeks ago. Good people and helps with accountability for sure.
Welcome Chris! The guys and gals here are fantastic. Excited to see your progress moving forward!
Welcome! Feel free to share your goals with us too!
Since you asked…die with a six pack (beer counts). Seriously, I have been doing CrossFit for three years out of my house. I followed the Invictus competition track for over two years and made great gains in strength, but always felt beat up. In April, I switched to Performance and have really enjoyed it. My background…i cycled for 20 years. Prior to that, I wrestled in jigh school and college and that destroyed my right shoulder. The nerve issue mentioned in the post is unrelated to the actual damage in the joint. My goal…primarily be the best version of me… Read more »
Thank you all for the warm welcome.
So I was trying to compensate today for the couple of days I took off this week, so decided to focus on metcon work mixing yesterday’s and today’s Bs A) AMRAP 10′: 3 man makers (10 kgs), 6 burpees pull ups, 9 box jumps (24”). 3R + 7 reps Rest 5 min AMRAP 10′: 20 kb walking lunges (24 kgs), 6 T2B, 6 GHD situps. 4R sharp. “Dear diary: man makers still suck, but I can do more of them…. why do the stars shine during the day after finishing two amraps?” B) Invictus Gymnastics Session 2 Level 1, lots… Read more »
Ha killing me with the dear diary
How long are the gymnastics session Jorge? Could I do them as accessory work?
Around 20-25 minutes per session. Lot’s of EMOM work there, but I can see you using that as a supplement of your daily work.
It’s 3 sessions per week so it’s not really an overkill for someone in your level of fitness, but for me a session is a solid day’s work; unless it’s like today and I need to make up for the missing days.
A. Single Arm Press
4 sets x4-6
24kg, 32kg, 32kg, 32kg
Glute Ham raises on GHD
4 sets x8 w/ a 3 second decent
Had to sub these for the RDL. DL strap wasn’t fitting right this morning.
B. Had to modify a bit. Can’t really do manmakers because of injury and working out solo
AMRAP 12min
3 thrusters @135
6 supine ring rows with feet on box
9 burpee box jumps @24″
5 rds + 3 thrusters
That’s an awesome AMRAP Chad. Nice audible, especially on the 135 lb thruster!
A – 45*6/95*8, 45*5/145*8, 45*5/165*6, 50*5/185*6
B – 9 rounds, 30#
C – bis/tris
serious numbers!
A. DB single arm OH press/ Romanian deadlift
65×6 / 185×8
75×5 / 205×8
75×5 / 225×8
80×4 / 225×8
B. Done solo w/50# DBs and 1:1 work/rest
1:33, 1:28, 1:30, 1:27, 1:24, 1:25
Slow and steady today
C. Bi’s and tris
Were there mirrors involved on C?
Of course! It’s physically impossible without mirrors.
any skullcrusher? I love it, I may hit a few tricep kickbacks
Always skullcrushers, have to go back to my roots every now and then.
HAHAHAHA those destroyed my elbows back in the day.