A.
Shoulder Press @ 20X1
Rest 2 minutes between each set.
*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep
B.
Four rounds for time of:
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar
A. Bryan – 95#, 100#, 105#, 110#, 115#, 120#, 125# (f), 130# (f).
B. Bryan – 14:42.
A. 45 – 75. Failed 80#
B. 8:30 RX
C. 3 x
10 sandbag squats @ 80#
20 GHD sit ups
D. Side planks 50 sec each side
3 turkish get ups w/ 15# kettle bell each side.
E. Really the warm up
3 x
2.2.2.2 stationary dips
10 – 15 band pull downs
I was able to do all the dips except the last two, which is a big improvement. Ring dips, here I come.
I had a lot of time today so I made the most of it. ?
Paddle boarding at the lake!!
A. 115-125-135-145-155-165-175-185(F)-175
B. 80 SU, 20 WB (25#), 10 TTB: 8:58
A. 45-50-55-60-65-70-75-80(PR!)
need to keep my core tight and ribcage down
B. 9:41 w/ 10# WB and Knees to Elbows
need to take less breaks
A. Strict Press @tempo
Up to175
Drop set to 125(70%) for max reps
6
My weakest lift and Shoulders felt tired today but feel ok about 175.
B. 6:52
Did the fitness part B with the wife….
10mim amrap 10 wall balls/10 burpee
Alternate full rounds
11rds+15
A) Up to 155#
B) 8:22
Been following the blog for a while now; wanted to say thank you for the awesome programming and contribute to the stats.
A. Up to 100# at tempo
B. Added Bulgarian split squats because I missed working out yesterday: 3×8, 45#
C. 14:47 Rx
A. Up to 165
B. Subbed Penguins after looking it up like Barefoot ?. 9:56
C. Followed coaches que and did weighted hip bridges
DU progression club!!!
First time posting in a long time, but good to be back for the summer.
A. 135, up to 155 on a rogue neutral grip bar
B. 8:08–felt good
I have not had internet access very often but have been able to workout a few times on the cruise ship on a somewhat limited basis. Mostly body weight stuff with Bulgarian split squats, dumbbells, treadmill and some others.
Yesterday
4 x 6 bss w/dbs 10/20/30/40
3 rounds
Run 400
30 push-ups
30 air squats
10:33
60 seconds plank x 3. Prone/left/right.
Took a different approach today.
Swim 10 x 50 at varying speeds – ended on a sprint
Steam Room treatment – 20 mins
Any idea what your times and intervals were roughly? Sorry, former competitive swimmer and current Swim coach lol
I’m not a swimmer so I have never kept my intervals…I’m just now trying to learn and use the flip-turn (yesterday was my first go at it)…I’ll keep an eye on the wall timer and post times next time I’m in the water… Basically, my goal in the pool is to extend the workout (continue burning calories) and to learn how to lap swim. I’d love to be able to swim a mile without needing to stop for breathers. Right now, I can string together 100m before needing a rest break. So sometimes I’ll do a couple 100s and then… Read more »
Dude, major respect my man!!! If you have any questions on swimming let me know. I was a competitor for 16 years and going on year 6 of coaching. First hand knowledge of how tough it can be, and how tough it is to get those Flip Turns down!!!
any pointers or favorite vids on how to properly execute a flip turn? Like, when am I supposed to take a big breath right before the turn?
If you are swimming in a pool that has the black lines in the bottom, there should be a “T” near each wall. The breath comes either as your head passes that “T” or right before that “T”. That should allow you to be close enough that you can follow the recovering arm over into the flip
A- up to 155#, which took 12 sec to eventually get over head
B- since my stupid behind can’t walk and chew gum at the same time, subbed DU for penguin jumps (jump and tap hips twice) as progression – 7:40
A. Up to 77,5 kg
B. 7:57
A. 135-5/145-3/155-3/160-2/165-1/165-1/170-1 (with a spot) did seated strict shoulder press on the decline machine
B. subbed 80 SU so I could keep moving, but ready to start using the DU consistently. Time 7:00
A: 1) 40kg x5 2) 45kg x3 3) 45kg x3 4) 47,5kg x2 5) 47,5kg x2 6) 47,5kg x1 7) 50kg x1 8) – I didn’t make the last set because it was heavy for me today (maybe today was not my day for Shoulder Press), but all series I did in @20X0 tempo. B: Subbed 40 Double-Unders for 80 Single-Unders Ball: 6kg Time: 15:36 Maybe you can say, that this is not good enought BUT… Today I started practice Toes to Bar and I did it in every round. Till today I was doing “Knees to Elbows” in every… Read more »
That’s good enough! Keep up the good work, you’re progressing very well.
Great job. You’re improving!
Good Work on the T2B! Always good to get a new skill!
A. Up to 160lb. (Gotta work on those shoulders)
B. 7:07, went unbroken on everything. Walked around 15 feet from wallballs to T2B.
C. 3 rounds not for time of:
20 GHD sit up
5 bar muscle ups
My upper body is smoked! Have a nice day crossfitters!
nice C!
super fast
Feeling a little sore today so I’m not surprised that I didn’t come close to a PR on the shoulder press.
A. Worked up to 115#, failed 120#.
B. I’ve been on more of a weightlifting protocol (only 2 days/week of conditioning) so I just grabbed the T2B from this and did 4×10 strict w/ Weighted Barbell Hip Bridges to round out the super set.
A. Up to 150lb. New pr. Failed 155 twice.
B. 12:05. Rx 20lb wb.