Workout of the Day
A.
Practice your warm-up protocol as if you were preparing for a Regionals event. You shold know exactly how long it will take you to warm-up and prepare for this event.
B.
For time:
Row 1000 Meters
50 Thrusters (45 lbs)
30 Pull-Ups
21 Deadlifts (315/205 lbs)
21 Box Jumps (30″/24″)
15 Deadlifts (315/205 lbs)
15 Box Jumps (30″/24″)
9 Deadlifts (315/205 lbs)
9 Box Jumps (30″/24″)
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TEAM WORKOUT OF THE DAY
A.
In mixed-sex teams of two (M/F), complete three rounds each for time of:
Bar Muscle-Ups x 6/4 reps
Burpee to 6″ Target x 12 reps
Double Unders x 50 reps
Alternate full rounds – e.g., Teammate A performs bar muscle-ups, burpees and double-unders while Teammate B rests, and then Teammate A rests while Teammate B races through the full round.
B.
In mixed-sex teams of two (M/F), complete five rounds each for time of:
6 Hang Squat Snatch (165/110 lbs)
9 Box Jumps (30″/24″)
12 Toes to Bar
Alternate full rounds – e.g., Teammate A performs 6 snatches, 9 jumps and 12 toes to bar while Teammate B rests, and then Teammate A rests while Teammate B races through the full round.
C.
As a team of six or eight, complete the following for time:
Run 2 Miles
Your time is calculated off of the final team members’ time to completion.
Forgot to post this because I was traveling—
B. Had to sub a run for the row–and grossly overestimated the run
ended up running about 1200m (not on purpose) and came back from the run around 5:05–mistake. Did the Jackie portion unbroken and finished the entire workout in 17:45
Attattended a training camp in my country for those going to regionals
A. 15:47. I suck at deadlifts 🙂
A. 16:14. Dead lifts felt heavy and I rested too much i would say.
TEAM.
A. 12:44. I’m getting better at bar muscle ups which are a big weakness. Did round 2-3 unbroken, really happy.
B. 27:36 ?? Did singles on Hang Snatches first 2 sets. 3-1-1-1, 3-1-1-1, 3-2-1 on last 3.
C. 17:00
A, done
B. 14:36
B. 15:39
17:23
B: 15:43 I think.
This DL BJ wod is my worst night mare. At regionals it beat me mentally and physically, my deads were so ugly I wanted to publicly apologize on Facebook for my bad mechanics =/
But today I did Jackie in 745 ish (not a PR) then actually finished the DL BJ wod. YAY!
Traveled home from Mexico yesterday, so I rested and did part B this morning. 15:33. Felt good!! Glad to be back working out in my gym 🙂
Team WOD (M/F)
A. Paulo/Nickey 12.31
B. 27:52, was able to RX the 5 rounds.
B.16:07
A) Done
B) 13:05 (6min jackie, 7:05dl/bj)
Tried to save a bit during Jackie, not worth it haha… Wicked wod
StoneWay CrossFit Team WOD
A. Cheryl/Doug – 12:14
Karla/Andy – 9:35
*Both ladies linked multiple muscle-ups with a few unbroken sets of 4 in there too.
B. Cheryl/Doug – 26:34 (95/135)
Karla/Andy – 21:13 (110/165)
C. Will do with the full team on Tuesday.
Team!
A as MM/F 7:23 with Julien and Julie
B as MM/F Around 17-19 with LP and Bianca
C 16:44, final teammate 18:30 ish
Team
A. 7 something (M/M team)
B. 18:34
C. More like 4km, maybe a bit more, in just over 20 mins
I completed a workout with my buddy Ryan Sunshine (Also an invictus workout)
10 MU, 20 Deadlifts(275/185), 30 BJ Overs (24/20, 40 KB Swings (53/36), 50 DU, 25 calorie row, 50 DU, 40 KB, 30 BJO, 20 Deads, 10 MU- slow today 16:37. Didn’t get warmed up well and was faster coming backwards. Deads were the weak link.
Then made up the track workout but with rowing intervals bc storming bad here in AL.
Cygnus Crossfit (Latin America)
A) 10:43 11:38 12:05
B) 28:33 28:47 7T2B of last round (cap of 30 min)
C) 19:34
A. I like to keep warm-ups fun. played around with some gymnastics, mobility, and rowing to get loose and break a sweat.
B. 13:45 total
Jackie – 5:19. this was a :33 PR and a big mistake. the thought of resting for a full minute before attacking the DL/BJ wod crossed my mind but I decided to go right for it and chip away. was down to 3’s on the DL very quickly and I took lots of rest. live and learn. happy none the less with a huge Jackie PR.
A. Made up a good warm up and will plan on hitting that everyday
B. 7:29 Jackie/ 16:55 overall