Workout of the Day
A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders
Workout of the Day
A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders
A. Bryan – 2 sets at 105#, 2 sets at 115#, 2 sets at 125# (fail). Christy – 2 @ 45, 2 @ 55, 2 @ 65 (fail).
B. Bryan – 3 rounds + 3 pull-ups. Christy – 1 round + 10 pull-ups + 15 thrusters.
A. 115# 135# 145# 150# 155# 160# 165# f only 1
B. 3 rounds
A. 155# x 3, 160# x 3
B. Rx: 4 + 12
A. 135-145-150-155-160(1)-155(1)
B. 3 + 40 RX. (Got 15 DU) Thrusters were 15, 15, 10/5, 10/5. PUs and DUs UB.
A: Worked up to 60kg
B: 2 rounds 5rep Rx
Did 23 DU unbroken for the first time in round one:):)
Day late.
A. Worked up to 115 on shoulder press. Pressing, and especially overhead pressing is by far my weakest plane of movement.
B. 2+33. Thrusters after the presses were no fun. Not an engine problem, 95 just got heavy on the press out.
A.
95/105/115/120/120/125 … So weak on shoulder press
B.
3+14 Rx … Steamy
That is not weak Aaron, that just happens to be a challenge for you currently. You also have to consider the fact that there was a tempo which makes it a bit more challenging. Enjoy the process of training and know that you are stronger now than you once were. Stay positive and good things will continue to happen.
Thanks Bryce, I appreciate the positivity 🙂 I love the process and experience of training, shoulder presses are tough I guess because the margin of improvement/progress is hard to judge since weights are so light
Any thoughts on how to incorporate the team series into regular training? We were thinking of doing 2 workouts a morning for the next few days. We are just casually completing them together.
Hey Greg, I’d say do your team series workout first and then you could follow up with regular training or a couple supplemental pieces to keep progressing forward. Make sure you are all listening to your bodies, stay healthy and have lots of fun
Continuation from this morning
B) 2rds + 9 thrusters RX
I’m getting a lot better on DU’s! Did 10/20 & 18/12 on the first and second rounds respectively!
woooohoooo for progress! Awesome job Frank!
This is probably the most fun I have had in awhile. I enjoyed it
45-55-65-75-75-75
And I got 2+15
Well, I’m glad someone had fun with it! Lol! Nice job girl!
I am so happy you had such a good time!!!! Fun is always a major goal!
Short on time so just part B. 4 rds +6 pullups. No engine right now….
I must say I am very impressed. Most people short on time typically do the Part A portion because they do not want to hurt, but your did the opposite and your engine and mindset will be better for it. Keep up the good work and your conditioning will continue to improve.
A. 130/140/155/160/170/175 – Push Jerk (have an injured right shoulder)
B. We went 10 minutes (did 98 pounds on thrusters), and finished 3 rounds.
Mario! I am super stoked to see that you are posting to the blog. Awesome job on that workout. Please give my best to the coaching staff at CSUN and I look forward to seeing and commenting on your future posts =)
A. 155-160-165-165-170-175 (PP the final rep…womp womp)
Note: Feel like all the handstand work has helped with this overhead strength. Go figure. #crossfit
B. 4 rounds + 10 pull-ups and 6 thrusters as RX’d
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Nice work Will! So glad all the handstand work is helping with your pressing and I love the onomatopoeia with the sound affects in your post haha. In the future, if you push press a rep while working on strict pressing, just focus on the eccentric (lowering) phase of the lift and you can reap the benefits of getting some overload on the muscle fibers leading to future strength gains.
A. worked up to 85 for 2 and matched my PR 95 for 1.
B. 3 + 10 65# and 5 strict pullups instead of 10 kipping. I finished the fourth round anyway.
I’ve been reading Invictus Mindset and made sure to focus on avoiding postures of defeat. When I started breaking up the thrusters I rested with my shins on the bar and kept my chest tall. Definitely helped!!
Awesome Erin!! Way to go. The mind is very powerful.
A. 185-185-185-195-195-195 missed last rep of last round, had to push press it
B. 3 rounds + 20
super strong pressing BZ! keep killing it
A. 50KG-55KG-60KG-65KG-70KG-75KGX1X*
B. 2+12, I suck at thrusters, any help would be great. My best Fran time is 5;28, I seem to get killed on the 15 round breaking them up in 5’s.
Because of weight, engine or mindset?
Its not the weight, I think more mindset than engine, but I defiantly get gasses on them.
Probably a breathing thing. Instead of taking one big breath each rep (or one big one and many at with the bar on your rack position) try taking a half breath with the bar over head and a half breathe at the bottom of the thruster. You’re essentially breaking up that big breath into two smaller breaths. Try it with wall balls as well, try it with just an air squat and practice it first. Let me know how it goes.
That makes sense, I struggle with WB’s also. i will try this for sure, I do take a big breath every rep. Thanks
Pacing I find is key , don’t go out too hard , as you can always accelerate as the workout goes on rather than slow down , find a rhythm to the movement get through the 1st then build on it ,
Thrusters are a very challenging movement for the mind. Try working on your front squat and push press strength numbers so the thruster is not as intimidating. When you reach the point of wanting to drop the bar, remind yourself that the thruster is a light weight and you can front squat and push press much more than the weight on the bar. Believe in yourself and have confidence in your abilities. Test your limits and see how far you can go.
Thanks for the intel, my push press max is 100KG and front squat is 130kg?
A: 65×3/65×3/75×3/75×2/85×2/missed 95 (85×1 was previous pr, so technically 85×2 = pr day for me) when I missed the strict press at.95 I push pressed it.and held the weight over head and said, “weight, this is where ur apposed to go!” 😉
B: Sucked on this one big time 2+25 @65# ugh
99% humidity got me again today
PR Stars! Haha I love that you talked to the bar. Best thing I have seen/heard all day! Awesome job Amber. The humidity will hopefully subside soon.
You are killing it!
6 sets at 135lb . Tried to increase but couldn’t get that initial power to get it off the shoulders ( really not feeling strong at the moment )
B @rx 3rnd + 10 reps .
Great job, Patrick!
I did a rowing test yesterday 20 minutes for max metres so just a bit drained in the legs after that i guess, slept terribly and nutrition was off , massive epic pizza probably wasn’t the best ,
Massive epic pizza sounds awesome!
Don’t worry Patrick, the shoulder press is very challenging. You may not be allowed a dip and a drive phase but don’t forget that you may shrug a bit for that initial burst off the shoulders. Play with that technique and keep us posted on if that is helpful.
Strict press isn’t something I normally struggle with I’ve rep’d 65kg recently and PR of 72 , I just wasn’t feeling strong , so stuck at 60 kg .
A. 135. 145. 150. 155×3
B. RX 2+44
Nice work, Kyle!
Have a competition coming up this weekend that involves jerks, so I did split jerk on part A instead. Emo minute and a half x 3 reps for 8 sets. All at 165#.
B) I just hate thrusters so much. 3 rounds + 10.
Ohhhhh what’s the competition?
It’s called Attollo Cup and it’s being held at CrossFit Calgary.
Say “Hey” to Brett Marshall for me … been awhile since I dropped in at Crossfit Calgary … small world.
Brett knows a lot of people named Chris. Have you got a tidbit of info he can identify you by?
Chris Miller – dropped in on a few competitions in the past – he was a coach at my Level 1 – a few 1-1 sessions to clean up my olympic lifting – taught me how to butterfly … that probably doesn’t narrow it down much … I felt the need to throw a few cents at your Crossfit Calgary comment – not a Box I expected to see on programming out of San Diego …
Awesome Chris! I’m not a member (anymore) at CrossFit Calgary because I opened my own box. I’m just attending their competition, but I know Brett well and will pass along your greeting!