Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.
B.
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.
A. 85/100//115/120/135 F (misloaded bar)/115
B. 7+9 Cindy – second round of pushups each set were very slow
A.) 255,295,335,360,380,335
B.) Ran out of time had to coach class…
At least you got to squat! 🙂
A. 165/185/210/225/235/205
B. 10 rounds + 1 push up of Cindy
Great job, Carm!
A. 375, 335×6
B. 14+7
Yeah, Bryan!
A. Stopped at 405 today. Did 345×6, wasn’t feeling that extra Monday power.
B. 10 rounds of Cindy. Pull-ups slowed me down but I did them with no band or sub. I’ll take it.
Great job in sticking to those pull-ups!
100 – 115 – 130 – 138.5 – 146.5 – 130kg(6)
Junsoo! Nice squatting! 🙂
205, 235, 265, 285, 300, 265
7 reds of cindy…hard to do the pull-ups on a smooth bar and no chalk/straps
Great job, Bill!
Mary 8 Rds+15 reps
Pistols didn’t feel good on left leg at all
Left leg weaker, less stable or less mobile?
A. BS (315): 205-235-265-285-305 // 6 x 255
B. Cindy option, 16 rds +6
nice work Andy!!! You upped me by a few on Cindy! ;P
But your heavy squats balance the equation. Nice work all around. Sneaky way to make you do 80 pullups and 160 pushups, huh? Thanks a lot, Michele!
16 rounds? did that include a bathroom break? hahahaha I know you can get 20 after last week’s performance
C’mon, it was “sprint Cindy!” Only 12min of work — I don’t know where I could have gone faster, maybe butterfly PU. Been 3+ years since I did a full Cindy…
hahaha just getting you pumped bro
You are welcome!!
A. 185/205/235/250/265/240×10
Felt good and didn’t want to stop at 6. Really happy with the progress.
B. Did Cindy with Strict pull-ups. 15 Full rounds.
Nice work Josh!! Plus strict pull ups! Killed it!
Wow, seriously crushed it!
A. 135/155/165/175/185/165
B. 3+11, 3+24, 3+25 = 11 rounds (Cindy)
It’s been discouraging lately, but after 2 spinal epidurals and the thumbs up from my doctor…it feels good to workout again, even if it can’t be at 100%. I’ve been scaling the last week to regain confidence after an L5-S1 herniation eleven weeks ago at work – still I figured I needed to swallow my pride and post again.
Today felt good – happy to be back.
Welcome back Drew!
Oh wow! Welcome back! Be sure to let me know if you need ideas for modifications as you get back into it.
Joan:
Had to really hold back on not doing Cindy today, she is my favorite xfit girl
got to stick with priorities…..Second week of smolov
Odette: 5×5 BS, shoulder press she was able to do 4/4/4/4/4, DL
B. 2 rds every 3 minutes, pushups were hard for her, pullups with black band almost all unbroken
As soon as you back squat 800 pounds you can join us mortals again… ;P
Secret to Smolov is lots of vodka. No shots, though. Gotta snort it.
Yes, what Andy said…
800 will never happen at my bodyweight, but when 400 happens I should return…plus am swimming so conditioning wise am not that far behind..but cindy is a lot of squats and I need my legs….but I might do it on Friday so I can rest the weekend
A.
5 x 72 kg
4 x 82,5 kg
3 x 93,5 kg
2 x 100 kg
1 x 105 kg
6 x 90 kg
B. did mary to practice my weaknesses
6 full rounds (pull-ups with band)
nice work Kimmi!
Yeah, Kimmi! Super squatter too!
A. 295/340/385/410/430 375×6
B. Cindy–15rounds + 17reps
Wowzer! 430 plus 15 rounds. Killed it Bz!
Thanks man it was a good day, just trying to chase you down on these metcons, solid day for you as well
Super fast!
A. Off 320. 210-240-270-290-305…275 X 6 (the last two of these were TOUGH).
B. Mary…10+25 reps RX. 3+9, 6+2, 8+12, 10+25.
Please no pullups tomorrow!
Haha nice work, Jon!
Nice work Jon! I have never done Mary, but that seems like alot of work! Nice job.
Solid work, thats a lot of pistols after heavy squats
Thanks and yes it was a lot! Too many
A. Based off of 150# to a box. These didn’t feel great today, especially in my lower back. 95×5 – 115×4 – 130×3 – 135×2 – 140×1 – 125 only got 4.
B. Cindy: 10 Rounds + 28 reps. Pushups done on knees to parallettes.
Nice work Kate!
How high is the box? Are you able to go below parallel to touch it? I have a hip injury that doesn’t allow me to go below parallel and I stopped squatting because partial squats, even to a box, were hurting my lower back.
The box is 20″ but I stuck 45# plates under my feet to be able to squat below parallel. I have always had issues with my right hip and knee (valgus knee issues when I come out of the bottom). I have done lots of physical therapy in the past, and they think it comes back to the bones in my pelvis aligning funny after other pregnancies. I’m sure that’s playing a factor in this one as well. It doesn’t feel bad when I go just to parallel or just above…should I stick to that or modify the weight (go… Read more »
A 176-198-220-242-264×2 then 220×6
B 13rd +15 reps of cindy
Atta boy Patrick! Nice work on Cindy.
Great job, Patrick!
feeling happy with my squat , PR is coming soon
A. 215 —> 310, 275×6
B. 4+5, 8+3, 12+1, 16+3 = 16 rounds + 3 Pull ups
I was happy I kept a consistent pace and did all the push ups unbroken. Typically in Cindy my pushups fail quickly.
Nice job man!
Crushed it!
I have some inflammation in my left knee, I scaled as a result:
A. Hip thrusts 5×5@225#
B. 16 lunges (instead of air squats): 9+5
Inflammation doesn’t sound fun! Nice sub’s though! Good work.
The lunges were ok?
Big slice of humble pie today! Back at it after a 9 month absence. 135×5/155×4/165×3/175×2/185×1/165×3. Only completed 2 Rds of Cindy @ 58ttl reps Rd1, 39 reps Rd 2.
Persistence! Have a great day Team Green!
Welcome back Adam!!! Keep posting, we have a great group here.
Welcome back! Injury? Busy life? Let me know how I can help you get back!
8 month old daughter who does not sleep. Had to step up and help Momma for the past several months, but finally found time to carve out in the am in get back at it!