A.
Five sets of:
Push Press x 5 reps
Rest 2-3 minutes
B.
For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots
A.
Five sets of:
Push Press x 5 reps
Rest 2-3 minutes
B.
For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots
A. Bryan (E3MOM) – 115#, 115#, 125#, 135#, 145# all x 5 reps. Christy – 50#, 55#, 60#, 65#, 70# all x 5 reps.
B. Bryan – 6:03. Christy (130# deadlifts) – 8:13.
A. 185, 185, 185, 190, 195
B. 6:42 ouch round 1 unbroken… The rest fubar
A. 155 x 5
B. 7:50 (165# DL and 25# WB)
Gymnastic program session 3 lv2. Work on rope climbs and bar muscle ups
Was planning on doing B after but I totally bailed. I’m on vacation as of tonight and it was late so I decided to give myself a break!
I’ll try to get something in tomorrow, then next week I’ll be away from home so it’ll be an easy going week. I might drop by a box, we’ll see.
Cheers!
I’ve been on and off crossfit for about the last year and a half. Closest box that would allow me to work out after work was a 35 minute drive from my house working 70 hrs a week with a wife and two kids. I finally put together my own garage gym and have been going hard and steady since may. Today is the first day I can say I finished a workout with an RX next to it when I finished. These WODs have really helped me and the blog is great if I have questions. Embrace the suck… Read more »
Welcome man! Congrats on your score today
Awesome story man, and props for finding time to get this in. I’ve worked a few 70 hour weeks over the years, but can’t imagine doing it every single week. Truly inspired work
I feel like I should clarify. I have recently changed jobs and am at consistent 40-45hour work weeks. This is helping me hit the weights more consistently. Thanks for all the props though. Happy lifting!
A. Push Press
4 sets x5
185 x 5 (4 sets)
195 x 5
B. 7:11
Paced it on the DL. First time doing high rep DL in a year
A. 115/136/155/175/185
B. 6:40 RX. Felt sluggish today. Tomorrow’s another day.
I’m going to try and post more of my times/loads on here. Seems like a good community and I feel I am getting to know peeps even though I’m not in the gym. Garage gym baby!!! Good jub for anyone who was in the sub 5:00. Props.
Welcome mate, you’ll surely find a lot of support in your fitness goals; also let me be the first to say: very good numbers on those PPs; if 6:40 was sluggish for you, I can’t wait to see your results in a peak day.
Great job
A) in kgs: 55×5, 60×5, 65×5, 70×3, 70×3
My PR is 85, so I’m glad to have gone over my 80% here.
B) DL with 100, WB with 9 kgs:
15 + 15/9/6
6/6 + 8/8/8
5/4 + 6/3/3/3/3
Time: 7:17
I’m getting faster here, but a lot of work with the wallballs is needed; they burn me out pretty fast. Gotta figure a way to increase my aerobic capacity in this movement.
Nice wod all around
Biggest thing that helped me on wall balls was learning how to breathe. Deep breath in at the throw and out at the catch. Good work today.
I need to work on this very thing. It’s counter-intuitive to breath in on the explosion and breath out on the descent/catch…Thanks for posting this.
A.
95×5
105×5
115×5
125×5
135×3 – just couldn’t get it up again 🙁
B. Had use 10# WB – no 14# only other choice was 18#
155 DL – 4:26
C.
0:30 hand plank
0:30 left side plank
0:30 forearm plank
0:30 right side plank
0:30 rest
0:30 hands to forearm plank alternating
0:30 left side plank
0:30 hand plank
0:30 right side plank
Why you gotta go faster than me at everything. Haha
A. 135/145/155/165/175 (10# PR)
B. Rx’d 5:45. Broke up DL’S 8/7, 7/5, 5/4. WB UB
That got real on the 2nd set of WB’s!
Heck yes! That second round was a punch in the face.
That’s exactly when it hit me, middle round is always the worst
A. 5 sets PP 2 min rest between sets
75/85/95/100/105
Felt light.
B. Rx
15 DL @155#UB
30 WB @14# 20/10
12 DL 6/6
24wb 12/12
9DL UB
18 WB 10/8
5:24
Had OT today so finger is all pissed off
A. 40, 50, 60, 65, at 70 did 3 and failed the last two. Everything in Kgs.
B. 7:50 RX. Deadlift felt light, Wallballs were infernal.
Last round had to break the deadlift 6, 3.
Wallballs did 3×10, 2×12, 2×9.
Day Behind A. Cleans 1.1.1 Warm Up – 55#, 85 95#, 105, 115, 120, 125(f) At first was a little upset with myself for not getting at least 1 at 125, but 125# is my 1RM for squat cleans and today was a bit of a struggle at 115 and 120…kept pulling bar away from body and not directly up…had a LOT of misses (8 total) before I got all 3. B. 3R + 23 4 min AMRAP 15 KBS @ 24kg 10 T2B (tore hand when we did C2B..not ready for that many pull ups) C. 5R + 1… Read more »
A:
1) 50kg
2) 50kg
3) 50kg
4) 52,5kg
5) 52,5kg
B:
Barbell: 90kg
Ball: 6kg
Time: 11:33
Holy cow! That hurt!
A. Did the oblique openers and t spine opener. Then,
55, 65, 76, 85, 85
B. Copied Michelle and did goblet squats, only with 35#. I am at home with just a 10# ball. And I only have one bar, so no thrusters.
5:34.
Looked at all the speed demons on here getting 4 somethings and wanted to keep up. ? Silly me! ?
A. Push press 135,145,155,156,165
B.
But you did it. Nice work.
You’re right. Most days are just about getting it done. Thanks
A. 105;125;140;155;170 PR by 5 all X 5
( video from yesterday was very helpful )
B. 205DL n 20 WB = 7:02 DLs UB
A. 135/155/175/185/205 x 5 on all
B. Time 5:59
Scaled 18# WB
Just got back from a two-day camping trip, but back at it!
A. 115/135/135/135/135 x 5 — all five sets
B. Rx: 4’51” — all unbroken and did a few extra reps of WBs since I missed the target quite a few times ? .
C. Knee Rehab (1 hour)
Nice work, even with the misses! Makes me think of the competition I recently did with my wife. There was a blind competitor that was hitting rig targets with only a few misses on wall balls, his partner would reset the ball between his feet and he would pick up and go… dude didn’t let anything get in his way!
That’s AMAZING brother. I love hearing stories like that, that can’t stop won’t stop mentality!
My results from today: Part A. Fitness modified for one arm Right Arm DB Press x 10 (45#) Single-Leg Hip Bridges x 10 each leg @ 3011 Candlesticks x 4 @ 8111 Part B. Performance w/ 155# DL and 45# Goblet Squats (instead of WB due to shoulder) 2:57 Felt trashed and totally out of it after so took a note from Julien Pineau’s presentation to our staff a couple weeks ago and some banded clam shells. Felt much more alert after! More on why here: 1) The Link Between The Torque Chains and The Autonomic Nervous System Julian proposed… Read more »
Thanks for sharing Coach – very interesting.
Sorry to hear about your shoulder.
Wow, this is cool. Thanks
Awesome! Thanks for sharing. How would you tell if a movement is an “IT” or “ET” movement though?
Wow, the more you know…
Like an idiot, I was trying to do half body weight and my left arm failed. That was a week and a half ago. Guess I’m going to see my PT now.
I have needles …?
But you aren’t in SD!
No but VA is lovely and muggy this time of year ?
Britt I’m from northern VA!
NICE!! I’m stationed here..for a few more months anyways.
? sorry to hear that. I hope it heals quickly for you!
That’s interesting! What do ET and IT stand for ?
I believe it stands for external torque and internal torque.
I believe Julian’s theory is spot on!!! But I am with Joey…can you give us an extended list of the different movements that would go with each category?
Awesome performance on that B part coach.
Thanks for sharing these notes, I will surely keep that in mind!
A Tale of Two Chains: The External Torque Chain and The Internal Torque Chain Julian has discussed the concepts of “internal torque” and “external torque” in previous seminars on movement patterns. He built on this concept and explained that certain muscle groups can be classified as part of either the “internal torque generating chain” or the “external torque generating chain”. He provided the following criteria for each: External Torque Chain (ET) – Concentric movements + Short and Explosive (think Jumping or Squatting) – Strength work (less than 5 reps) – Muscles: vastus lateralis, glute medius, outside/lateral hamstring, long head of… Read more »