PERFORMANCE
Warm-Up.
One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
One set of:
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Then…
A.
Take 20 minutes to build to a 1-RM Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Compare results to June 6, 2022.
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
300/250 Meter Row
25 Wall Ball Shots (20/14 lbs)
Front Squat max 102.5kg
Metcon with 6kg WB
2:20, 2:10, 2:01, 2:00
Did backsquats 155-170-190-190-202.5-215-230f (current 1rm 225)
B. rx 2:14-2:13-2:16-2:22 never put the ball down last round had 1 no rep off the bottom of the target took a breath and finished. Fun!
170lbs fs
1:56
1:46
1:48
1:48
(18lbs wb)
A. 405#, missed at 415
B. 1:56/2:08/2:11/2:12
*no legs for some reason
Sledgehammer
95lbs
20lbs 10’
75 wall ball
15 power clean jerk
30 burpee
15 power clean jerk
75 wall ball
14:10
Anyone have Sugarwod and can tell us what todays workout is?
Yeah I was also wondering why it hasn’t updated for today?
A. 215, 230, 245, 260, 275, 295x
B. 2:02, 2:03, 2:05, 2:08
Anyone know the workout for 11/8?
I just did the one from yesterday that they put on Instagram
👍
I made up strength portion and did conditioning from one of last week’s fitness wods.
A.
Four Rounds
DB Bench Press x 8+ reps
Bent Over Row x 8+ reps
Rest 2 mins
Stop 1 rep short of perceived failure in rounds 1-3, go to failure on last round.
BP 70’sx11, 11, 11, 9 (failed on 10th rep)
Row 60×14, 14, 14, 15
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike
20 Russian Kettlebell Swings
5+6 cals with 70# KBS. All KBS UB.
A. Front Squats – based off 158#
110×3, 120×2, 125×1, 135×1, 140×1, 150×1, 155(f)
***Closest I’ve come to my 1RM in a LONG time!
B. E4M for 16min
250m Row – 1:05 / 1:01 / 1:00 / .59
25 WB – 16/9 all rounds
2:16 / 2:12 / 2:07 / 2:06
Love it when the metcon round times go down as you get deeper into it as you realise you can push yourself harder and still be ok!! Good work Candy 💪🏻
A. 135, 145, 155, 165, 175, 185, 195, 200 (5# PR) 🥳
B. 2:00, 2:00, 2:04, 2:04
Ouch!
WB – 15/10
Rows 54 – 55 sec
If anyone is interested, I post my workouts to fitter_inmyforties on IG. (It’s my workout, healthy habits journal. Trying to be fitter in my forties than my thirties.)
Congrats on the PR and how awesome to be in the 200 club!! Those metcom times are outstanding Janelle!!
Thanks Candy!
Great work on a new PB Janelle 💪🏻
Thanks Al! I was pretty excited to hit 200.
RX
A: Post injury PR@315
B: slowest round @2:08
A:
425
B:
1:46
1:44
1:45
1:43
Total time – 6:58
A. Worked up to 185#
B. 2:11/2:09/2:09/2:10
Great work Anika!!
2:34 (row 1:10, WB UB)
3:10 (rown1:10, WB 10-7-8)
2:57 (row 1:10, WB 13-12)
3:05 (row 1:13, WB 13-12)
Time for A today.
Front squat
3-215
2-235
1-245
1-255
1-265
1-275
1-285
Haven’t been quite healthy with my right knee. Been picking and choosing different lifts. Haven’t worked on front squats lately. PR is 315
No where close today
That’s not that far off from your PR…especially with a bum knee…great work Jeremy!!
Thank you! Yea its been a mind struggle for sure
Warmup done ✔️
A. Work up to 1RM FS
@135kg
Equal with my PB but if I’m being honest with myself wasn’t quite a deep as I would have wanted!
B. Every 4 mins
300m row
25 WBS @9kg
2’02, 1’56, 1’54, 1’52
Total- 7’44
Not too bad this one to start the week with, plenty of rest which was nice!! All rows on the 1 min and a quick transfer helped 👍🏻
As crossfitters I’ve learned that we have an “ass to the grass” mind set. Which is good, but it also makes us VERY hard on ourselves whether a max rep was deep enough. If I had to guess..you were probably deep enough for the rep to count. Outstanding work Al!
Phew! Those times! Good work 😊
Thanks Janelle 👍🏻 morning time over here in 🇬🇧 and they haven’t posted todays WOD yet!