Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Strict Toes to Bar x 5-8 reps @ 3111
B.
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
Hi Michelle. It was because I have an AC joint issue in my left shoulder and I am re-teaching myself how to do them slow and with perfect form.
A) Did press-to-handstand work instead, as well as some handstand walks.
B) Completed but only 10 did pushups per round.
Because of lack of time or because you smoked yourself out with the Part A?
A. traded for terrible running wod:
4 rounds:
800m at goal pace (3:48/3:36/3:46/3:59) 15:09 total/ 3:45 average
walk 1:00 minute
400 m at goal pace (1:48/1:45/1:50/1:48) 7:21 total/ 1:49 average
walk 2:00 minute
B. saving arms for tomorrow’s push-up wods at the embassy. had very little gas in the tank for this wod
every 4 minutes for 20 min:
250 m row
20 reverse lunges @ 65#
10 T2B
3:15/3:17/3:14/3:15/3:16
When did you say your event is?
first off, Happy birthday to you too! Mine was the 7th. regarding the event, I haven’t been informed yet. I am thinking July, but it all depends on how quickly they move through the PFTs
GOT MY FIRST 3 MUSCLE UPS TODAY
Woo hoo! HUGE congrats and just in time! 🙂
I am a little worried I won’t ever get one again! I tried more muscle ups the following days and no luck!
A) Done. Replaced muscle ups with bar muscle ups.
B) Partnered with my wife and went one after another. Time was 25-something. Forgot to look at the end.
Nice work, Chad. Does your wife join you in working out often? It’s great to have a training buddy.
Every night!!
A:
Practiced the MU progression.
Practiced handstand hold against the wall.
5 strict t2b.
B: done.
Done and done.
A. Could only do the bare minimum today: 2x pause MUs, 5x wall walks, 5x strict T2B per cycle
B. 3:15/3:21/3:35/3:24/3:29 rx’d … got a good pump from this one 🙂
Pump. *clap clap* It up!
A. Worked on progressions for each movement.
B. Skipped. I did the longer version of this work out Sunday from the Competition blog. Today I also performed yesterdays work out.
How did you do on yesterdays workout?
Going with the green rogue one, I can use the smallest one but only for 2-3 reps at a time.
A. Worked progressions. Also threw in a 5X5 bench session.
B. Subbed 70lb KBS X 30 reps for row. Barely finished each round in time.
A. Completed, 3 rds:
5 x strict MU with pauses
HS walk — still trouble controlling movement. 2 rds did 1:20 of kickups to FS holds.
8 x tempo TTB
B. Disastrous — got 3 rds in.
3:08 / 4:16 / 4:18
Row intervals kill me, probably because I haven’t developed the discipline to pace (good example by Joan). Rowed low 1:40s then struggled to recover and couldn’t string DU. 1 min between rds when I busted E4MOM.
How many strokes per minute where you doing? i always keep mine at 23 or 24 spm, I have found that pace to be best for me, anything higher I cannot recover from it
Rate was 28-29 — not quite a sprint but still on the higher side. Probably went a little heavy on damper/drag as well. Mostly just me being a knucklehead and going out too hard. That first 250m always feels so good…
Yeap, hate what that happens, really hard to recover after first round
Yeah, sounds like you went out a little too hard. Should have been 80-85% perceived effort. Actually, most of the time you have to do something after rowing in a workout you should keep it around that percentage.
A: Low Ring Muscle Up progressions
Handstand walks
Strict T2B
B: 3 rounds of 4 min (ran out of time)
Didn’t finish last round in time frame but finished out the rest of reps after.
Great job, Vic!
A. done
B. i made 350meters in the row and i was doing exactly 4 minutes every time..on cardio, I SUCK.. i dont know what you guys doing..
If you have issues with anything at all in the program, alot of us here will help you out, just ask, not all of us are coaches but we do have experience, Michele is one of the coaches always involved, one thing about crossfit you can never be good at everything so any little thing helps
Ha yes, that was a tough one today. Many of our group coaching members modified as well. Most ended up shortening the row at the very least. Great job, Laz!
Joan:
Strength Shoulder work Press/front raises/laterals/hspu
B. 2:42 2:46 2:48 2:42 2:39, all DU unbroken except rd 3 27/13, paced 500 row at 1:55, except last rd 1:50
Odette: 3:50 3:52 3:55 4:00 3:45 from fitness
Great job, guys! That was a tough one.
Wow nice work, great consistency there!!!
Thank you guys
A.
1-Strict Banded MUs with pauses, 10-12 per rd
2-HS wall walks
3-Strict Knee to elbow, not quite there on strict T2B
B. All rds 3:05-3:20, UB DUs on 2/5 rds, all PU UB
That was a brutal one, I knew immediately after the first round I was going to be hurting the whole way through!
How much of a band are you having to use for the strict muscle-ups?
Had to do my AF PT test so subbed that for part A.
A. 1 min push-ups: 61; 1 min sit-ups: 60; 1.5 mile run: 9:27
B. 2:48/2:50/2:46/2:39/2:35
How often do you take the test?
Only once per year technically, but I’m starting phase 3 of pilot training and our commander made us all do it to make sure none of us are getting close to failing.
A. 1. 5 jumping muscle ups
2. 3 wall walks
3. 8 strict t2b
B. For time, RX: 23:08
Great modifications!
No 15.2?
What do you mean?
Oh I just figured you’d program the 15.2 workout today.
We are only programming the Open workouts for Fridays.
A. Complete the 3111 tempo on strict T2B was more difficult than I thought!
B. sub run for row. Fell apart in 4th round, made a bit up in 5th
2:47
2:53
3:08
3:37
3:30
Nice work, Jeremy!
A. Completed.
B. 30:19 with Brian Sink – I did Rx – unbroken all rounds except at #33 on the 5th set!! Was hoping to get all the way through! Fun one. Haven’t sweat this much in a while!
I agree on there sweat part! This one snuck up on me!!!
This WAS a good one!