A.
Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 minutes between sets.
B.
Three rounds for time of:
400 Meter Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg)
A. Bryan* – 235#, 270#, 305#, 320# x 3.
B. Bryan* (40# dumbbells vs kettlebells) – 13:33.
I just did this today. (Thursday) It’s been a crazy week with sick kids and dentist appointments and blah! Took it easy so I would have the energy to get through it.
A. 135 – 245 – new 10# PR.
B. 11:41 RX.
A. Up to 330#. 5# PR. Yay
B. Rx’d 8:54. All UB. Nice little combo after the deadlifts
A: 205, 235, 275, 305, 325, 345. Garage gym PR
B: 10:25 scaled to 3 rounds of 20 ball slams 30#, 20 16kg kbs reverse lunges, 20 GHD sit ups
A. 110/127,5/145/155/162,5/172,5/180 PR/190 PR ?
B. Full throttle – forget to set the timer. ?
A. Don’t have a true 1RM so it would good to try and figure that out. 295, 365, 415, 445, 465 (failed).
B. Rx with 50lb DBs. 11:00.
First day back after many months away from doing crossfit. Need to get back into it
First time posting … just had a newborn so
Happy to get a workout in , on about a couple hrs sleep !!
A. Built up to 380
B. 11:14 .. don’t have 2 kb’s so did front rack
Reverse lunges @155 .. got spicy !
Great work and CONGRATS on the new baby!! Please continue to post and let us know if you have any questions along the way 🙂
A.
255, 295, 335, 355, 375, 395, felt strong so tried 405 and failed. I’ll join that club soon!
B. With sister, she did fitness version 13:48
Mine 12:33
C.
Core work and yoga
Great work today!! Will see you over 400 very soon! 🙂
A. 235×6, 270×4, 305×2, 320×1, 337×1, 355×1 (1# over my computer generated PR!!)
B. 9:23 rx’d (runs after the lunges felt like POOP)
Moving fast!
You’ll get me!
Nice work
A. 200/230/260/275/295/305
B.rx15:48- with 2 KBs
No idea why it took so long
A. Worked up to 345, then backed due to poor form. Finished 295 with good posture.
B. 14:50 as rx ( no kettlebells that weight so used 50 lb each hand dumbbells.)
A. Deadlift (volume modified)
8 x 240, 6 x 285, 4 x 325, 2 x 370, 1 x 390
B. As Rx (except 10 – Alternating Reverse Lunges): 7:47
… running the engine and trying to avoid grinding the gears.
Great googly moogly that’s quick. I lost all speed after the first round
Love that. Keep the engine well oiled and give it some rest from time to time… and it will run beautifully 🙂
A. 270 315 355 375 395 415(f) Back in the day I pulled 435, now I fail at 415.
B. 10:40
Did 17.3 today – that was fun. Got up to 140 on the snatch – a long way to go.
A. 265/295/325/345/365/385- missed 395
I did today’s Fitness workout since I deadlifted on Friday. Instead of the RDL, I did snatch grip DL to work on my weak first pull. Man those Cossack squats are hard!
For B, I did supplemental booty and scap work. I coach a 30-minute conditioning class in a bit that I will likely jump in on.
A. Up to 465. Failed 485
B. 12:42 highest KB was 40 so used 2 in the front rack.
A. Tied PR of 420!
B. 17.3 take 4, got 81reps Rx. Finally got one at 185. Had a major breakthrough on sat that I posted to Friday’s blog.
Good day, will probably do the 400s and DUs tonight at my son’s soccer practice.
Nice job anything in particular that made it click that’s a huge jump!!!
Honestly it was all in the setup. Keeping my butt down and chest up during the first pull is what did it. I’ve always had the strength to get that and more over my head, my form was just crap. Like you, I avoided this for years!
Thanks for sharing I’ll take any tips I can get! Lol about the wife…and yea no more avoiding I’ve been exposed haha…again great job ur killing it!
Same thing happened to me. I watched a video of Michele Letendre and she was saying the same thing about sitting really straight up on that first pull. It clicked in my head and I feel like I can actually DO the movement now. So exciting when it comes together! Congratulations on the redo 🙂
Awesome! It seems so simple once you finally get it!
Good work on the snatch
Thanks!
Damn!! Well done. I gotta get over my 175 mind block.
Your certainly strong enough to pull more than that!
One day I’ll get.
awesome!!!! that 1 extra rep will push you up in the leaderboard like a spring
My split time was much slower than sat but that 1 extra rep was huge for the ego!
High five and fist pumps! Nice work.
Thanks! My daughter took a very embarrassing video of me on sat that included many fist pumps ?.
? ‘s off to you! ??????????????
Nice–congrats! You are crushing it!
Congrats on several strong PRs!
Thanks for the awesome programming! I was spinning my wheels for years until I found this.
Happy to have you in the community!
Great work! Way to get it in while your young one gets some exercise as well.. Sounds like you are setting a pretty great example 🙂
A. 225# (5# PR)
B. 4:33 / 4:55 / 4:06 = 13:34 RX
40 UB DU in 3rd round = PR
PRs all over the place!
Doesn’t seem like they come often enough anymore…but when they do…and 2 in one day…damn that feels GREAT!
CONGRATS to everyone!!! If u have gotten a PR recently or not…everyone is working soooo hard…gives me GREAT MOTIVATION! !
Good job
Well said Candy! Thanks for being a positive presence in the community!
Congrats on the PR!
Whoo hoo for another PR!!
Part A
Last rep @345lb I still far from my PR
Part B
10’17”
Unfortunately I Did with only one 24Kg with goblet grip
I misunderstood the workout
Did my box’s workout today. Open gym is tomorrow so I’ll do tomorrow’s workout!
Part I: EMOM — 16 min
E: Modified Burpee x 3
O: Bar Rollout x 5 (on knees)
Part II: AMRAP — totally forgot the time!
B1. Deadlift x 5 (185 lbs, prescribed was 225 lbs for men but still working on my knee rehab.)
B2. Wall Ball Squats w/ Box Assist x 10 (20 lbs)
B3. Sit-ups x 15
Total: 9 Rounds
Part III: Knee Rehab — Meniscal Repair Protocol (1 hour)
Baby was going nuts this morning… happy Monday to me…
Good to see you posting again!
Great work Teddy!