A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

  • James Dalton

    Enforced rest day due to work commitments, shame as this looks great fun. Will try to catch up when i can this week!

    • thelonghorn

      It’s a shame when work gets in the way of working out, but forced rest is usually a good thing for people like us!

      • James Dalton

        Completely agree, felt very weird not training this morning. Have a weekend competition I’ve created with some friends so rest is wise!

    • Joey Maltais

      Enjoy the rest, sometimes we need it more than we like to think we do! This one does look like fun, I’ll give it a go tonight

      • James Dalton

        Agreed, looking forward to hearing how you do!

    • Teddy

      Dear James,

      This wasn’t fun.

      Love,
      Teddy

      • James Dalton

        Hahaha thanks for letting me know. Amazing grit from you to come back and hit 15 burpees in the final round

    • Candy Olkey

      Much deserved rest day…enjoy!

  • thelonghorn

    DOMS from Linda on Sunday set in yesterday afternoon.

    Warmup Tabatas:
    Hips
    Alt position Plank
    Shoulders(x-over symm)
    Assault Bike – 55cal

    A. HS walk, Lsit, strict pull-ups.

    B. Modified to 6 sets of 1min work @95#
    3 hang clean
    6 push press
    9 front squat
    Max burpees
    1 min rest

    -10 burpees all six sets. I’m happy I scaled as my legs still struggled on the FS at 95# and the 1min work was right at my max output for today.

    • Joey Maltais

      Nice scaling, it’s awesome to know your body and adapt the work to match your needs and get the most out of it. Solid work!

      • jorge gonzalez

        gotta agree 100% with joey, your scaling always looks on point, great work dude

        • thelonghorn

          So many deadlifts, bench press, and squat cleans in Linda, the body just said no today.

      • thelonghorn

        I could tell during the warmup it was either going to be a bad day struggling with the weight, or a good day of moving fast and UB if I scaled.

        • Joey Maltais

          Good call. Just by looking at this one I think I’ll be modifying the weight too to allow for high intensity. I’ll see tonight and go by feel

    • Nathan

      how long did it take for you to see significant results from your cross over symmetry work?

      • thelonghorn

        3-4 weeks before I noticed improvement. 3-4 months before my shoulders were pain free again in pressing and ring dips.

    • Candy Olkey

      That’s kicking ass getting 10 burpees in at 1 min…great job TLH!

  • Steven

    A. Did: Frontlever progression, Alternating pistols, HS walk, L-sit PU, Paralette shootthroughs, HS hold, L-hang hold, paralette tempo dips, strict ring MU’s, press to handstand progression, ring MU’s

    B. As Rx at 135#
    Burpees: 22, 19, 16, 18 (pretty girl entered the gym), 15

    Accessory
    Some more press to handstand progression against wall

    • Janelle Hudgin Winston

      LOL! You have to watch out for those pretty girls. 🙂

    • Teddy

      You crack me up 🤣

      In all seriousness though, you crushed B! 22 burpees?! ☠️

    • Michael Fontana, 40, 183

      22 Burpees, you are a rockstar. Legit.

    • Nathan

      are you a gymnast?

      • Steven

        Trying to be! The whole gymnast thing has really sparked my interest so I’ve been putting in extra time on it for a while now. Noticed it brought me gains in other departments as well. Checkout Carl Paoli’s stuff and his gymnastics wod’s. Good stuff.

        • Joey Maltais

          Awesome stuff dude very nice to see someone put time into it like this

    • Candy Olkey

      Funny how we had the same trouble in the last round. …lol
      Great work today Steven !

  • Nathan

    Did the baseline fitness test from Monday:
    2:12 — 2:48
    209 — 2:51
    141 — 3:19
    109 — 3:51
    18 — 4:42
    Dnf 8 reps

    • Wes in Denver

      Quick first two rounds. Just need to maintain now!

      • Nathan

        I tried to pace myself. I knew that T2B was going to be a trainwreck (and it was), so I planned to do pullups and pushups UB, but do 8/7 or 5/5/5 on T2B, but even that strategy didn’t work after rd2. Wall ball shots is another weakness (mental weakness) so I broke those up every round too. I will be very curious to see what my times will look like after I get T2B down. All of this stretching, mobilizing and strengthening the thoracic region better pay off!

        • Candy Olkey

          It will take time and consistency. .but it will all come together …great job Nathan!

    • Joey Maltais

      Great work Nathan this one was a monster

  • Wes in Denver

    A) handstand holds, handstand walks, strict ring MU

    B) used 95# to save the shoulders
    15/18/18/18/19 burpees per round

    • Michael Fontana, 40, 183

      Super fast on those burpees.

    • Candy Olkey

      High five for you Wes!

    • Joey Maltais

      Solid work Wes

  • Teddy

    A. Stretch + Movement Prep
    B. Scaled (115 lbs): 15/15/12/8/15

    That one was a doozy.

    • Michael Fontana, 40, 183

      Still, 115 was a nightmare. Those combined exercises together were painful.

    • Nathan

      nice job on rd5! way to finish strong💪

    • Candy Olkey

      Don’t tell me…. a pretty girl walked into your gym in round 4?? That was a great workout Teddy…high five!

      • Teddy

        I would say my wife, but it was just my noodle arms that prevented me from hitting double digits that round 😪

    • Steven

      Solid work!

    • Joey Maltais

      Nice work Teddy boy!

    • jorge gonzalez

      Crazy B hermano, way to push that last round

  • Michael Fontana, 40, 183

    Sorry I did not post yesterday. I was meaning to congratulate many of you on your row/run times. Some of you are some serious rabbits.

    Yesterdays
    45 lbs. KB for the PSLDL
    35 lbs. DB for press

    Did every 8 min for 24 min, still don’t have my legs or lungs back so avg. 1:50 for row and 2:04 for run.

    Today.
    A. done, did pistols to low box 6 each leg, HS walks over plates and managed to actually turn around once, L-sit on handles for 30 sec, with kick thrus, 6 L-sit pull ups.
    B. Rx’d, burpees 17/19/17/15/15

    • Candy Olkey

      Those are some damn nice times for not having your legs and lungs back. Always giving your best Michael!!

    • Teddy

      Props on going Rx on B brother! That was Built.Ford.TOUGH.

    • Joey Maltais

      Great work overall!!

  • Luke Tipton

    Luke
    A.3 sets not for time of
    3-5 BMU
    30” L-sit
    Max Handstand hold*
    2-3 Rope Climbs
    8-10 Pistols
    B. 135# – 18,18,19,17,15
    *I got frustrated with my lack of ability on the handstand holds, so last set included a handstand walk up/down some plates. My weak imitation of those beasts at Regionals. Was really fun to try. Happy Hump Day!

    • Candy Olkey

      Super D Duper day Luke! Miss Anika!

      • Luke Tipton

        I think all the 5 and 6 round torture we have been enduring lately made this more tolerable than it might have been a month or two ago. Either that or I completely blacked out like Will Ferrell in Old School.
        -Luke

        • Joey Maltais

          Love that movie! Totally killed it today Luke, great work

  • Barefoot Squatter

    Hey guys, haven’t had a chance to post in awhile, but am still following the program. For all of you log keepers out there, we did this on Oct 20, 2016 if anyone is looking for a comparison. Hope you are all well, keep rockin!

    • Candy Olkey

      Hey BFS…I was thinking that u hadn’t been with us in a while …glad you are still working hard. Stay with us…I have always enjoyed your company! Hope all is well!

      • Barefoot Squatter

        All’s well, busy, but well tyvm – hope u are too

    • thelonghorn

      Wow, that was a depressing trip back in time when I was in much better condition! Check the bottom of the comments, Teddy was just dreaming of being the great goat whisperer that he is today!

      • Teddy

        🐐🐐🐐💨💨💨

      • Barefoot Squatter

        LOL
        Gotta consider the circumstances on these comparisons tho… one WOD does not determine progress, esp since u’re one of those who consistently sets the bar here

    • Joey Maltais

      Hey dude glad to hear from you! Don’t be a stranger

      • Barefoot Squatter

        Thanks bud, hope all is well – keep setting those PRs!

  • Candy Olkey

    A. E2mom for 18 min
    Max banded bmu – 2/2/2
    12 alt pistols @ bw, 20#, 25#

    • Joey Maltais

      That’s a super freaking intense and awesome B! Well done!

    • Steven

      Hahahaha

    • Nathan

      Damn that’s a lot of burpees, burpee queen

  • Jay Pennypacker (M/55)

    WU: 400 m run; 25 sit-ups; 10 OHS w/ pvc X2
    A. 40 seconds work/20 seconds rest of:
    Handstand holds
    L-pull-ups 6/6/6/
    Right and left plank holds

    B. With 115#
    11/12/14/13/13

  • Philippe Barraud

    Still feeling sick from my cold. Lungs are not working at 100%
    A did some free handstand practice, pistol and l sit up

    B 12, 10, 6, 6,6 at 135
    Last two rnd I had to break complex in front squat

  • Joey Maltais

    A. Every 1:30 x 18 min (3 sets)
    Alt pistols x 12 reps, 16kg kb goblet hold
    30s L sit paralette hold (bent knees, happy to get it UB)
    HS thigh taps facing wall x16 reps (very happy about feeling stronger on these)
    Ring muscle ups: 6-6-5
    Pistols: felt a weird irritation on the inside of my right knee on these for the first time, thoughts?
    B. Rd 1: 95#, / burpees: 28
    Rd 2-5: 115#. / burpees: 23-19-19-21
    Bb felt heavy so opened with 95# but quickly realized 115# was better for me on this one today.
    This went well but deep fried chicken balls for dinner were a bad choice!
    I’ve been doing some thinking these last few days and my conclusion is that I feel like I’ve been spending a little too much time figuring out and doing extras and not enough time actually focusing on pushing the intensity in these metcons. Also I think too many times I don’t check my ego at the door and end up not scaling appropriately resulting in suboptimal intensity. I’m saying it here because I want to keep myself accountable to these 2 things from now on.
    Have a great night everyone!

    • thelonghorn

      Great work today, and well said. There’s always more things to get better at in Crossfit but the basics of intensity are always most important.

      • Joey Maltais

        Thanks my friend

    • Barefoot Squatter

      U’ve pulled sick metcon times as is, can’t wait to see what intense Joey PR pulls!!

      • Joey Maltais

        Thanks dude! Can’t wait to see you posting again

    • Nathan

      This is something I’ve been thinking over myself… Let’s hold each other to this. The way I see it, we both want to be more aggressive in implementing scaled options when it will yield better intensity. The trick is knowing when to scan and when to Rx. Can someone come in on that?

      • Joey Maltais

        Yes! Let’s do it! It’s definitely not easy but too often I find myself pacing instead of pushing myself in the uncomfortable intense zone. We gotta go when we don’t feel ready yet, keep pushing more reps when we think we’re done and just dive in that intensity and push the limits as often as we can. If we have to tweak the wods or weights a bit in order to do that I think it will be well worth it for us

        • Nathan

          Deal. Let me know what you think of Friday’s wod as soon as it posts.

          • Joey Maltais

            I’m definitely going to scale the lunges. Thinking 24kg kbs should do… i know they will still be hard but as long as I can finish the sets within 5:30-6:00 I don’t think I’ll go any lower. What are you thinking?
            Feel free to add me on fb https://www.facebook.com/profile.php?id=507481912
            Or contact me by email [email protected]

  • JT

    A. Handstand walk practice
    B. 5x2min AMRAP. #135: 3 Hang clean, 6 S2OH, 9 Front squat, MAX burpee
    30, 23, 20, 16, 19

    All but 4th round unbroken. I quickly realized I went too hard on round one

    • Joey Maltais

      Total beast JT

      • JT

        Thanks Joey

    • Nathan

      Good Lord…30! You set the bar high, sir. Bravo! If you kept pace that would be 150 burpees while doing the barbell movements…I don’t think I’ve ever done 150… But 108 in this workout probably had you feeling somewhat wrecked. Great work JT. I’m motivated to do this one tomorrow.

  • jorge gonzalez

    A) AMRAP 15:
    – 15 power snatches 35 kgs
    – 15 DUs
    – 15 wall balls 9 kgs
    – 15 DUs
    Got 3 rounds + 5 reps

    This one seemed so easy on the whiteboard, but it became a struggle really really fast. I did the snatches UB, 7/5/3, 7/5/3 and then 5; WBs were UB, UB and 7/8, DUs were messy but they came out.

    B1) AMRAP 1’30”: 21 cal row + MR ring dips. Got 2
    1 min rest
    B2) AMRAP 1’30”: 18 cal row + MR ring dips. Got 3
    1 min rest
    B3) AMRAP 1’30”: 15 cal row. + MR ring dips. Got 4
    1 min rest
    C) AMRAP 3’ SHSPU. Got 4

    Super happy with my performance on the Bs, I rowed powerfully always over the 1500s, and I think it’s the first time I do ring dips in a wod outside of skill work. The SHSPU section I treated it more as fatigued skill Work, there were a couple of no reps and a lot of cursing involved but the work is being done.

  • Michael Yokim

    Had an active recovery day with some hot yoga. Trying to get outside my comfort zone & learn to be a little more flexible. Great scores today.. looked like a brutal one

  • Jared Smith

    A: Yesterday’s performance A @45#. 10/10/8 on the SLDL and press.

    B: Today’s B as prescribed. 13/7/0/2/DNF
    Got to one FS last set the A workout above drained my shoulders lol. Got some major hypertrophy feeling in the arms.

    C: Yesterday’s B – 4:55/4:58/5:01

    HOLY S**T

  • Angelo Pusateri

    3 min. Heavy bag. 30 sec rest

    Rd 2 – 17,17,15,18,19

    • Nathan

      Heavy bag work… Throwing combos or sandbag work?

      • Angelo Pusateri

        Throwing combos…

        Great for a warmup!!

  • Britt J

    Was on vacation for a wedding for a week so bad food and no workouts other than a run and a 6 mile hike. So today was rough
    Am-1 mike bike to work
    Warm up- 1 mike ride home -stupid hills

    A. 5rds
    5 ring rows
    5 ring dips purple band
    5 strict leg lift to hand height
    5 ring assisted pistol ea leg
    1 rd of B bar complex increasing wt ea rd 35/55/65/75
    A stretch quads, back, gluts

    B. Rx @75#
    Time left on clock/ burpees
    1:26/17
    1:26/19
    1:18/13
    1:16/12
    1:16/12

    I hate cardio…that means I should do more

    C. Gluts/ Cote
    Froggies
    Lateral step out
    Side plank hip abd
    Reverse leg lifts

  • Chad Evans

    A. 5 rds
    Handstand push ups x sub max reps
    :30 L-sit

    B. Rx
    19, 18, 16, 13, 13

    • Joey Maltais

      That’s awesome Chad! Well done

    • Nathan

      This is really great news. It’s been a long road back with that one hand right? Reading this just have me chills. Excited for you bud!

      • Chad Evans

        Thanks buddy. I appreciate it. It’s been a grind but this programing and community have been so big in pushing and motivating me. I really appreciate it.

  • Trion Horgan

    Making this up since I missed it earlier this week.

    A. Handstand balance practice.

    B. Scaled to 115# in preparation for Murph.
    22/22/22/22/23. After hitting 40 total reps in rd 1 I made that my goal for every round. Ugh…