Workout of the Day
A.
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes
B.
In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)
A. First two sets 35# last two 55# db.
B. Done using 35# db’s 9:51
A. Weighted Pull-up: 70#, 3-3-2-2; Strict Pull-ups: 16-13-11-11; L-Sit: 30 seconds/set
B. Completed solo:
10 Dumbbell Renegade Rows (45#)
400 Meter Run
14:09
A. 44#x3, 11 SPU 45sec L-sit unbroken
55#x3, 8 SPU 45sec L-sit unbroken
55#x3, 8 SPU
44#x2, 7 SPU
B. No partner. 55lb DBs 10:20
A. 70#x3, 10 SPU
80#x3, 9 SPU /
#80×3, 8 SPU / #80×2, 9 SPU –30 seconds accumulated ring L-sit on each set
B. Solo at 6 Rows with pushups and 40# DBs: 9+53
Capped the day with some standing long jumps 25 metersx3 and another 3×12 renegade rows.
A) weighted pull-ups 3/3/2/2 @ 70#/strict pull-ups 11/11/10/10 @ 20X0/L-sit 35/35/35/35
B) No dumbbells, so did Nancy. 5 RFT 400m run/15 OHS 95#: 15:06.
Nice job being innovative on the conditioning portion Richard! Nancy was the very first workout I ever did in CrossFit. Ans your strict pull-ups are strong! Keep killing it
Thanks dude, I had plenty of time in the military to work on strict pull-ups! Lol
A. 45/14/1set 45/12/2sets 45/13/2sets 45/13/2sets
B. Did solo. 9:13 With 65lb DBs.
Wow, super heavy Db for the conditioning. Very strong Phil
Thanks!
A:10# vest with pullups. 3 each round
Strict 10, 7,5,4
30 sec ubetween lsit on rings
B: um my partner and I forgot to record time. I think it was in the 10 min range though 🙂
20# renegade rows. Something in .your sacrum bothers me with these and lunges lately:(
Be sure to stabilize your pelvis by squeezing your butt. Often times athlete that swivel in the renegade row, during bear crawl, during running, and during single leg movements tend to develop inflammation in and around the sacroiliac joint near the sacrum. Single leg glue bridge can help and really focus on glue activation in your warm ups.
Thanks for the tip! In experimenting with this I found that engaging the pelvic floor muscles was very effective in giving stability around the sacral area during plank rows. This sparked interest in my head. Im thinking about pelvic floor musculature activation beyond just peeing during double unders;) I’m thinking that the activation may be good in some positions but detrimental in others due to pelvic tilting/positioning. Thoughts re: pelvic floor???
A) pullups did not feel so great today. 62×2 for all sets. 8/7/6/6 on strict. Short on time and didn’t have a partner today so I cut out the l sits. Jumped in with the class and did “helen” 8:29. Pretty sure that was a PR.
Not sure what the rest of the week will consist of. Thursday they release the wods for CFV Championship wild card qualifier this weekend
Good job on the pull-ups and on Helen. Keep us updated on the words that are released and we will do our best to help out.
A. 70#x3, 10 SPU / #80×3, 9 SPU / #80×3, 8 SPU / #80×2, 9 SPU –30 seconds accumulated ring L-sit on each set
B. Solo at 6 Rows with pushups and 40# DBs: 9+53
Capped the day with some standing long jumps 25 metersx3 and another 3×12 renegade rows.
Awesome job Chad1 Super strong on pull-ups!
PART A
Set 1 &2 pullups were with 40# and I got 2 strict each round
Set 3 20 # and 2 strict
Set 4 0 Weight and 2 Strict
L sits were on rings and each between 10 and 15 seconds for 30 seconds per round
PART B
No partner so I did 8 reps on renegade rows 45#and ran by myself 10:02 rx
Nice job Jim! Keep working on those pull-ups and they will continue to improve. Try maybe adding in some additional strict pullup work 2 days a week. Day1: max reps in 2 minutes Day 2: 5 sets of 5 repetitions
A. 3 rds (oops)
WPU 50# x 3
PU 11-9-7 tempo on eccentric was a killer.
L-sit 45-45-30s
B. Found a partner, 9:52 Rx with 30#
So glad you found a partner. Workouts are more fun with friends! And you are absolutely correct about the eccentric tempo woohooo for lats and biceps =)
all rx
A. 70#x3/12, 80#x2/10, 80#x2/9, 80#x2/8 :30 for all L-sits
B. 11:40 40#dbs x 6… might have accidentally done an extra round
Those pullup numbers are impressive my friend
A: all 4 sets with 20kg and 2 reps. Strict pull ups 6/5/4/4. Did handstand hold instead of L-sit, did it already yesterday.
B: on my own 12 bb bent over rows @45kg + 400 m row. 10:06
There are tons of things you could have done to sub for the renegade row. Burpees, barbell ground to overhead, double the reps for pushups. Then at the conclusion of the conditioning you could do barbell bent over row. How did your handstand hold go?
A. As Rx
3×60# /11 /:30
2×70# / 8 / :30
1×80# / 7 / :30
2×70# / 7 / :30
… did 3 x Reverse Tabata for L-Sit Hold each round
B. 4RFT
6 x 30# DB Renegade Row
400m Run
9:38
Super fast time on the conditioning and great consistency on part A Chris!
Only had time for A this morning. Weighted pull-ups @ 46#, ring L-sits:
3/8/:30, 3/5/:30, 3/5/:30, 3/5/:30
Pull-ups are like squats for the upper body! Nice job sneaking those in Aaron.
A. 3 sets then jumped in to class.
53# x 3
10-9-7
:45 on paralletes
B. For time
20 FS (205#)
30 box jump (24″)
40 kbs (53#)
50 wall ball (20#)
8:14 – weak. Back totally wrenched from heavy DL yesterday, slowed me down quite a bit.
Way to jump in to a class environment where you can push yourself a bit. its always fun to take classes =)
A1) 20# each set
A2) 7/6/5/5
A3) :30 each set on rings
B) 8:40 w/40# DBs
WooHoooo! I think next time you can try the 16kg Kettlebells.
A: 3 reps x 60# + 10 reps + 30 sec / 3 x 65 + 8 + 30sec / 2 x 70 + 8 + 30 / 2 x 75 + 8 + 30
L-Sit on the Pull Bar
B: 8:40 @ 2x DB 30#
Awesome job Matteo! Lets try to advance the L-Sit progression on rings or on top of boxes next time. If you have two kettlebells, or parallettes it would be great as well.
Any sub for the renegade rows? I don’t have dumbbells and only have one of each size KB at home.
Bent row with a barbell
There are tons of things you could have done to sub for the renegade row. Burpees, barbell ground to overhead, double the reps for pushups. Then at the conclusion of the conditioning you could do barbell bent over row.
A) really struggled this morning, could barely do 2 weighted at 2.5kg. Had to break them into singles. Also struggled with strict and managed 2 in first 2 rounds then could only do 1 and 3/4 on last 2! Wasn’t sure if L sit was meant to be hanging from bar but assumed yes so attempted that, had to do it with knees up only and really felt it in my lower back (have an ongoing issue there). Only managed to hold it for 30-35 secs each time. B) did with hubby who did it all in a weighted vest… Read more »
Nice work pushing through the conditioning. And with pull-ups, everyone needs to start somewhere so keep on working on those bad boys and they will continue to improve. I would like to know more about this lower back issue that you are having as pain is always a sign that your body is trying to tell you something. Let us know how we can help.
Hi Bryce. I did my back in in Sept 2014 and had to really scale back training, thanks to taking it slow I’m pretty much back on track. I’ve had MRI scans, X-rays, chiro, acupuncture, physio, massage, saw a movement specialist….. It has got considerably better but flares up now and again (aching after walking for example). It’s my lower left side just above my hip. The only thing I can really pin it on is a weak core so I know I need to work on that but am not great at doing so. I’ve got a typical posture… Read more »