A.
Take 20 minutes to build to today’s 2-RM Bench Press
B.
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Ring Dips
A.
Take 20 minutes to build to today’s 2-RM Bench Press
B.
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Ring Dips
A. up to 230 x 2
B. 12 DL 225#
12 1-arm KB PP 53# per side (due to lack of DBs)
12 ring dips
3 + 3
A.) up to 175 x 1
B.) subbed single leg KB deadlifts 6 per side at 32 kg bell. 6 dips shy of 4 rounds
A. 260×2
B. 4 + 12
First post, stepping out of my comfort zone, but here it goes:
A: 245×2 in 15 minutes, didn’t have a spotter so I didn’t want to go heavier
B: 2rds +9, Rx
Great job! Thanks for sharing
Nice job and welcome!
Great job! And welcome to a great group!
Did Monday’s WOD.
SNATCH
A. 35, 45, 55, 60, 65, 75, 85, 90 failed 2 then nailed it. Was definitely an off day.
B. EMOM
5 Hang power snatch
1 BMU with a band + 5 strict pull ups
Then worked on ring muscle up progression and got one unassisted bar muscle up.
Kicking headache – got dry needling to my trap so went light
A. 2 rn bench worked up to 140#
B. Started 12 min AMRAP
9 DB press 20# DBs
12 push-ups
15 DL 85#
Stop at three rounds headache came furthered with a vengeance.
Tomorrow is rest day and reflexology treatment time to push some of this bad energy out!
Hi all!!!
I never really posted too much before anyways so no one will remember me but I haven’t done a wod since my son was born. He is now 7 months, and I did this modified in the living room while he napped
B) only
-9 DB push press 45#
-6 strict ring dips
-15 KBS 45#
7rds +6
It’s nice to see so many familiar names still.
I will try to maybe fit a wod in a week. So hopefully I will be around a little more.
Welcome back! When my kids were born 10 years ago I did p90x in the living room after putting one to bed and waiting on the other to be fed?. Way to get it done!
Thanks,
Funny you mentioned P90x, I wanted to get some leg focused cardio in last week so I did plyo x!
“This is the X is P90X”
Welcome back!
B: 3+3
using 8″ diameter iron plates and marcy dumbell handles, so probably like 53lbs and awkward AF. Chilled too hard on the deadlifts.
A. Built up to 235 x 2
B. 2 + 26 reps
Two days in row. Legs and back were tight from yesterday but knocked it out still. Felt good, I haven’t benched or dead lifted in a while.
A. Back Squat
275 x5, 305 x3, 325 x1
385 x5, 315 x3, 325 x1
Legs felt ok but the bar felt heavy on the back today.
B. For time
120 double unders
Row 500m
10 front squats @155
20 burpee box jump over
10 front squat
7:35
Treadmill at work kept blowing a breaker so subbed DU for cal and row row run.
A. 2-Rm bench press. 265
B. 12mAMRAP: 12 deadlift #225, 12 DBPP #50, 12 R.dips
5 rounds + 4 deadlifts. Unbroken on everything but dips, they seriously slowed me down.
Smoked it
Ok so couldn’t resist redid 18.2 today
7:43 and 210 power clean almost a minute faster and 5lbs more on clean….need to work on pacing came out way to hot the first time prolly went a little slow on fist half this time
Than today’s
A. Up to 260 felt good
B. Rx 4+14
18.2 then hit 260 on bench after all those burpees! Well done
Ur bench score motivated me….just trying to keep up at something/anything lol
Wow very impressive on all parts!
Thanks brother needed to have a good day
B only… First WOD in my new setup (the freshly cleaned out garage)
5 rounds exactly… Only have 35# DBs, but did 225 on dls
Looking good bro
Dang, a platform and a whiteboard! Impressive
I’ve been awol for the last 4 weeks cleaning my whole house and shed just so I could get 1/2 the garage for WOD space… Getting some rogue next week…?? it’s taking a while but will be worth it
That’s awesome, it’s a great investment and you’re gonna love it.
Looks good! Awesome work
Jealous …
Started with 30 min of shoulder mobility (wall slides, banded scarecrows, whatever it’s called with the box in travis’ video that Michele posted, also palloff press, cat/cow) A. 105×5, 115×3, 120×2, 130×1, 130×1. My 2RM is 135..but wasn’t happening today…damn right shoulder isn’t real happy with me. B. AMARAP 12 min – 5+ 5 DL 12 DL @ 155# (all rounds UB…thank you Michele for posting Hunter’s video again..really helped) 6 Push Press @ 35# (wanted to go UB, but should have scaled to 9) 12 Dips (Round1,3,5 banded ring so I could get deep, Rounds 2&4 strict stationary) C.… Read more »
Take care of the shoulder! Not sure what your issue is, but stuff like this helped me. I had a nagging pain somewhere in my shoulder that I couldn’t pinpoint.
https://orthoinfo.org/globalassets/pdfs/2017-rehab_shoulder.pdf
Crossfit is full of heavy compound movements and if we aren’t careful our joints pay the price, they need to be strengthened too!
Hey TLH…i was considering spending the $ on crossover symmetry..but I’d really like to try this first because I don’t have to purchase anything special for it..i have light weights and regular bands. The question I have is how often did u do this and did u do everything shown every time you did it?
You definitely don’t need to spend the $. I did the “rotation” exercises in that PDF 3-5 times a week for a while when my right shoulder bothered me and it cleared things up. When my left shoulder had a similar issue, I bought the bands to address it but more so for continued use for strengthening
Thank you! I am going to incorporate the pdf as soon as the open is over. U made my day!
Good deal, I hope you can get that shoulder back to full speed soon!
You crushed B. Great job!
Crushed it! Nice job very fast B
A- 270 for 2
B- 6 rounds even
You FLEW on part B. Awesome work as always brother ??
Fast!!!
Hot darn colton, that B!
A. 240×2 (I have no idea if this was a PR lol)
B. As Rx 5+8
After the bench and ring dips, my tennis elbow pain roared back. The pain is no bueno lol, time for some Ibprophin. Any suggestions on stretches/warm exercise for the elbows of you have some tendonitis pain?
A. 220X2 PR
11/16/17 was 180X2 & 12/5/17 was 190X4
B. Scaled 20%
DLs 185#
DB PP 40#
100# tri-push downs
6 rounds every muscle is juiced up now!!!
congrats on huge PR!
Thanks I hurt my shoulder year ago it really crippled my bench
A. 270 for 2, did 275 for 2 but spotter helped a little too much on the 2nd rep.
B. can’t Rx because the globo gym does not have rings, but all else Rx, 5 rounds plus 3 reps.
Killed B. Great job!
Tell em “don’t touch my bar” lol great work!
Yesterday back squat up to 240
Today B.
Scaled 185 DL
25# strict DB press
Banded ring dips
3+32
Anika:
A. 130 x 2
B. Subbed stationary dips – 4+16