Workout of the Day
A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds

B.
For time:
75 Double Unders
50 Wall Ball Shots (20/12 lbs)
25 Burpees
50 Wall Balls (20/12 lbs)
75 Double Unders

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Bill Comerford
Bill Comerford
May 16, 2015 8:57 am

first time doing bulgarian split squats…used barbell instead of db at 65lbs…weight was light, it was just trying to get used to the movement. used a band for pull-ups.

part b. around 21 min. had a hard time with du today, which are usually easy for me. couldn’t get more than 8-10 consecutive. and I hate burps

Genevieve (Latin America)
Genevieve (Latin America)
May 14, 2015 8:20 pm

Make-up wods from this week

A. Back squat: was supposed to be off 224- but it is still feeling heavy, in addition to my hip flexors are feeling it more than my glutes (which don’t activate yet)
133/153/184(2)/193/202F/ and then dropped to 65% for 6 @145

B. Yesterday’s wod of PC,FS and S2O
Stayed light but still kicked my butt: 103#: 6 rounds + 1 front squat in the 7th round

5 minute rest

C. May 11 wod of Cindy sprints. First time doing Cindy RX(because of the quantity of push-ups).
11 rounds+3 pull ups.

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Michele Vieux
May 14, 2015 10:07 pm

Great job, Genevieve! You ever try acupuncture for glute activation?

Genevieve (Latin America)
Genevieve (Latin America)
May 15, 2015 4:43 am
Reply to  Michele Vieux

I have never! I actually didn’t know acupuncture may help. This may be my next avenue because they don’t seem to fire yet. Thank you!

Emily Moore
Emily Moore
May 14, 2015 8:03 pm

A. Did these unweighted.
B. Just did some general stretching and mobility work instead.
Taking it easy today.

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Michele Vieux
May 14, 2015 10:04 pm
Reply to  Emily Moore

Everything good? Just an active recovery day?

Emily Moore
Emily Moore
May 16, 2015 9:17 pm
Reply to  Michele Vieux

Yup, feeling good. Had planned on just doing mobility work – but I really like Bulgarian Split Squats!

CB
CB
May 14, 2015 6:44 pm

A. Done
B. 9:52 Burpees to a target

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Michele Vieux
May 14, 2015 10:04 pm
Reply to  CB

Awesome!

Andy M
Andy M
May 14, 2015 4:39 pm

A. 25# DBs, I struggle with the balance aspect of those things.
B. 9:11 Rx. WB UB then 15/15/10/10. Burpees wiped me out. DU were meh today.

Jeremy R
Jeremy R
May 14, 2015 7:11 pm
Reply to  Andy M

I didn’t do A today but I know how hard those suckers are! Nice work.

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Michele Vieux
May 14, 2015 10:04 pm
Reply to  Andy M

Your stance might be a little too narrow. make sure you are at shoulder width.

Todd E.
Todd E.
May 14, 2015 3:57 pm

Basketball today. Ran for a total of 90 minutes….. I’m going to severely regret that tomorrow.

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Michele Vieux
May 14, 2015 10:03 pm
Reply to  Todd E.

That’s why you workout!

Todd E.
Todd E.
May 15, 2015 1:55 am
Reply to  Michele Vieux

Yes ma’am!

Abby Prater
Abby Prater
May 14, 2015 3:13 pm

Feeling really tired and sluggish this week. Possibly pregnant which would
Be a good thing so time will tell.
A. Done with a slosh pipe
B. 13:06 14lb wb

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Michele Vieux
May 14, 2015 10:03 pm
Reply to  Abby Prater

Fingers crossed!!

Jeremy R
Jeremy R
May 14, 2015 2:13 pm

Today I failed a bit. Had to perform our semi-annual PT test…For the past 3 years I have been able to run under a 9:30, well today I missed the mark by 7 seconds… In the end I passed, but I failed to meet my personal mark. It is pretty amazing how bad that stings. I guess everyone has a bad day and I am moving on, crossfit another day!
2 Min max push ups: 72
2 Min max sit ups: 92
1.5 Miles: 9:37

Todd E.
Todd E.
May 14, 2015 3:55 pm
Reply to  Jeremy R

Those are still crazy good numbers bro.

Jeremy R
Jeremy R
May 14, 2015 7:12 pm
Reply to  Todd E.

Thanks Todd. 6 months ago I did the 1.5 in 8:58, no sure where I lost 40 seconds at…

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Michele Vieux
May 14, 2015 10:03 pm
Reply to  Jeremy R

I think you did great!

Drew Nodtvedt
Drew Nodtvedt
May 14, 2015 1:57 pm

A. Used Blue Band on Pull-ups (felt strong – no back pain, may drop bands completely next time we do Pull-Ups

B. To protect the back – I changed Burpies to Push-ups. Still a smoker – felt like a God doing wall ball shots (20lbs) today – I’m sure push-ups instead of Burpies contributed to that – completed in 6:56

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Michele Vieux
May 14, 2015 10:01 pm
Reply to  Drew Nodtvedt

Great modifications, Drew! Glad you’re finding ways to make it work!

Joan D
Joan D
May 14, 2015 1:40 pm

Joan: Shoulder Strength and accessory work
Then 30 laps of swimming
Odette: Yoga Thursday

Jeremy R
Jeremy R
May 14, 2015 7:12 pm
Reply to  Joan D

I am pretty sure after 30 laps I would have drown. Its that hole stroke/breathing thing that messes me up… 😉

Joan D
Joan D
May 15, 2015 5:53 pm
Reply to  Jeremy R

It takes practice just like everything we do, I might be getting better at swimming but sacrificing everywhere else

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Michele Vieux
May 14, 2015 10:00 pm
Reply to  Joan D

You’ve been getting a lot of swimming in. Training for something?

Joan D
Joan D
May 15, 2015 5:51 pm
Reply to  Michele Vieux

Yes Michele, I have a spearfishing trip in August so I have to be able to maintain my freediving since I’m not living in Washington anymore

Seth Conner
Seth Conner
May 14, 2015 9:52 am

I am back and you would think well rested?? Took off since Saturday.
A. Did a mini MEtcon 6:55
4 RDs
20 push-ups
30 sit-up from floor no ab mat
40 air squats
5 strict pull-ups pronated grip
B. Subbed SUs still suck at DUs (anyone have a sure fired way to get DUs down I practice every WO day)
Time: 12:07 WBs 25 lb sucked after Burpees!
Time to eat.

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Michele Vieux
May 14, 2015 9:59 pm
Reply to  Seth Conner

Welcome back, Seth! Nice work!

Jon S
Jon S
May 14, 2015 9:50 am

A. 50# DBs. Those Bulgarian squats were tough! PUs done.
B. 8:41 RX. WB 30/20, 10s. One miss on the DUs in the second set.

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Michele Vieux
May 14, 2015 10:03 am
Reply to  Jon S

Great job with those, Jon! One of my favorite movements.

TJ Trimboli
TJ Trimboli
May 14, 2015 9:48 am

I was visiting from CT this morning and enjoyed the workout today.
7:56 Rx. I got through the 1st round of WB unbroken and the 2nd round went 25/25. DU were unbroken as well. Thanks for having me in.

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Michele Vieux
May 14, 2015 10:03 am
Reply to  TJ Trimboli

Thanks for dropping in – come back anytime! You crushed it today. 🙂

Kyle J Smith
Kyle J Smith
May 14, 2015 8:50 am

A. 135# barbell on the back
B. 14:10 RX

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Michele Vieux
May 14, 2015 10:02 am
Reply to  Kyle J Smith

How were they with the barbell?

Josh
Josh
May 14, 2015 7:43 am

A. 55# KBs and C2B pull ups
B. 6:48 Rx
As a tall, lanky person, I love wall balls and hucking fate burpees.

Andy M
Andy M
May 14, 2015 9:42 am
Reply to  Josh

Damn, nice work. I just did a quick estimate on how long part B might take me and it is way more than 6:48! Guess I’ll find out soon. Here’s to surprises and bad math.

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Michele Vieux
May 14, 2015 10:02 am
Reply to  Josh

Wow! Super fast!!!

Jeremy R
Jeremy R
May 14, 2015 7:14 pm
Reply to  Josh

Dang! Killed it. Nice work Josh.

Ryan Brown
Ryan Brown
May 14, 2015 6:47 am

A. 3 x 53klbs KB
B. 14:17 Rx Unbroken on both DU sets. Wall Balls was bulk of WoD and it killed my time.

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Michele Vieux
May 14, 2015 10:02 am
Reply to  Ryan Brown

Yes! Nice work today!

Erik - Stockholm
Erik - Stockholm
May 14, 2015 6:42 am

I’m back! – A week of non training due to work 24/7 (and bachelor party)

A. only BW
B. 13:41 (20 kg Thrusters)

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Admin
Michele Vieux
May 14, 2015 10:01 am

…and bachelor party. Welcome back! Keep working on those Bulgarian Split Squats! The goal is to be able to do 8 reps per leg with 1/3 of your BW in each hand!

Erik - Stockholm
Erik - Stockholm
May 15, 2015 5:18 am
Reply to  Michele Vieux

Cool! Really nice to have a figure to “chase” – motivates me alot.

Kimmi
Kimmi
May 14, 2015 5:48 am

A.
done with 2 x 15 kg DB
2 strict + 3 negative pull-ups per round

B.
13:41 with 6 kg and 40 double unders with 2 – 3 singles inbetween (double unders slowed me down… i practice them every day, but they don’t get better)

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Michele Vieux
May 14, 2015 10:00 am
Reply to  Kimmi

When are you practicing during your session? What kind of rope do you have? Do you know how to properly measure it?

Kimmi
Kimmi
May 14, 2015 10:51 am
Reply to  Michele Vieux

i always practice them as part of my warm up. i have an rx smart gear speed rope and followed the instructions they give for the correct length + a few inches.

Ryan
Ryan
May 14, 2015 5:43 am

Hey guys, new follower here. Is it typical for wods to post 6 days in a week with a recovery day Sunday? Is the expectation that you’re working out all 6 or regulating your own rest day after two or three depending on schedule? Thanks!

Justin
Justin
May 14, 2015 6:07 am
Reply to  Ryan

Yes on the posting schedule but I doubt most people are working out all 6 days. I do M/T TH/FR with a rest day on Wednesday and an optional workout on Saturday if I feel good. Sunday is always rest though I aim for a family bike ride.

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Michele Vieux
May 14, 2015 9:59 am
Reply to  Justin

Ditto to all that! Work around your schedule and listen to your body!

Greg
Greg
May 14, 2015 6:54 am
Reply to  Ryan

Welcome Ryan. Our crew does M/T/W/F/Sat – Rest Th/Sun.

Jon S
Jon S
May 14, 2015 7:10 am
Reply to  Ryan

Because of the nature of my job, I pretty much work out every day that I am able to and rest when I am forced to. Sundays are always a rest day though.

Josh
Josh
May 14, 2015 6:32 pm
Reply to  Jon S

I’m right there with you.

Ryan
Ryan
May 14, 2015 7:45 am
Reply to  Ryan

Gotcha, that helps. Thanks everyone!

Jeremy R
Jeremy R
May 14, 2015 7:18 pm
Reply to  Ryan

Hey Ryan, welcome! The programming is such that you can just do the workout of the day. No need to try game it. I strive for M/T/W, rest/mobe on Thur, and hit it Friday and Saturday(sometimes…). Don’t worry about missing a workout, it is balanced enough to get you well into fitness!

Greg
Greg
May 14, 2015 4:38 am

A. Completed Rx
B. 14:19 Rx – The wall balls destroyed me for some reason today! No more of those anytime soon!

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Michele Vieux
May 14, 2015 9:58 am
Reply to  Greg

Great job, Greg!