Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets), complete:
Clean x 1 rep
Loading per set: 70%, 75%, 80%, 85%, 90%, 95%, 101%, 101+%
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 reps @ 90-95%
*Set 6 – 1 reps @ 95-98%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
C.
MEN & WOMEN 40-49
For time:
Row 2000 Meters
30 Alternating Pistols
20 Hang Cleans (185/135 lbs)
MEN & WOMEN 50-54
For time:
Row 2000 Meters
30 Alternating Pistols
20 Hang Cleans (155/105 lbs)
MEN & WOMEN 55-59
Row 2000 Meters
30 DB Front Rack Walking Lunges (35/25 lbs)
20 Hang Cleans (155/105 lbs)
MEN & WOMEN 60
Row 2000 Meters
30 DB Front Rack Walking Lunges (35/25 lbs)
20 Hang Cleans (135/95 lbs)
A. Worked up to 225/90%, then failed x 3 at 235#/95%
B. Worked up to 265/95%, then failed at 100% and stopped there
C. Skipped. Had a really hard time getting going today, even after taking an extra rest day.
Did this today (Thursday)
A: Based off prev. 1RM (w/in 6 months) #200. TodayWorked up to #185 / #190 (f) / #195 (f) – just tried to work by feel. Been stuck in this zone for a while now.
B: Based off prev. 1RM (w/in 3 months) #230. Today worked up to #220 / #225 (f) / #225 (f) so stopped.
C: 16:58 Rx (Row was 9:12). Was doing 3’s and 2’s – should’ve stuck with singles, would’ve been more efficient.
A. 175, 188, 200, 215, 225, 240F, 240F, 240F
B. 220, 235, 250, 270, 285, 305, 320 PR, 322F.
C. 12:58 – 7:36 row, Pistols UB w/4 no-reps, HC @ 155. 5/5/5×1/4/1
Felt really slow getting under the bar on cleans today. I should have backed off on the increase at the heavier weights. Felt really good on FS. 5lb PR. Feel really good about maintaining my pace on the row and going unbroken on the pistols. The hang cleans just had me gassed. Overall I’m happy with my results today.
A:135,145,150,160,170,180, failed three times at 190.
B:135,145,155,165,175,185,195,205
C: 15:30 used some assistance in pistols and hang clean was 155
Doing this one today. Are the hang cleans any clean? Usually if I don’t see “receive in a squat” I take that as no depth requirement.
A up to 110kg
B up to 110kg, no power here today.
C No time here, Paced this one today. I have a team competition saturday and sunday.
Good luck on the competition.
Thanks!
I teamed up with two youngsters, hope I can keep up! 🙂
A: 190-205-220-235-245-255F-245-250
B: 250-265-285-300-320-335-345F-345
C: 15:20
Any suggestions on some supplemental work to improve my catch on the cleans-my elbow speed under the bar is way to slow/hesitant and I end up jamming my one wrist on heavier weights often.
A. Up to 205lb. Ties PR. Maybe had 210.
B. Failed at 230lb in last two lifts. All other weights felt good.
C. 16:15. 135lb hsc took forever. Maybe strung 2 or 3 together a few times. Lots of rest.
A) 85, 90, 95, 102, 108, 115, 125, 130f
B)109, 116, 125, 132, 140, 150, 56, 161
C)15:40 w pistols and 95#
Tied former PR in cleans, back felt tight in the WOD so I scaled the weight.
A-Another PR today, stoked! 260, #5PR.
B-Another PR! 325, #10.
C-12:29…7:35 row, 9:30 pistols, cleans-4,4,3,3,3,3.
Another great day! Wrists a little tender but feel pretty good everywhere else. Thanks again Invictus.
A. 95,101,108,115,121,128,136F, 136F (1RM is 135#, not today!)
B. 120,128,136,145,153,161,173F, 173F
I dropped a 5# steel plate on my toe between sets 5 and 6, it hurt, but kept squatting!
C. Later in the day! 20:11 @115# with what is now a broken toe, LOL! (made pistols fun and fairly challenging!!) Otherwise, I am really stoked to have done 20 hang cleans at 115#…
A broken toe-no! Awesome job with the 115# hang cleans!
A. 200/215/230/240/255/270/275/285f
B. 220/235/250/270/290/305/315pr/325f
C. 12:30
A. Worked up to 190# which is a 5# pr.
B.140/150/160/170/180/190/200(f)/200(f)
Let me get this straight I can clean 190 but I cannot hit 200# FS since Novemeber 2012….makes no sense.
C. 40-49:Are u effing kidding me. Row 8:15, UB pistols, but then the cleans came. I did triples and doubles but took insane rest. 15:31rx poo! Hard as hell. Very happy I stuck with it.
Love that you wrote this! I am just the opposite of you…I can squat heavy but not clean as much as I should. 🙂 Makes no sense to me either.
Side note: let’s workout soon.
Yes! I’ve been out sick for last few days but am on the mend now. Maybe I can come by sometime next week?
Glad you are feeling better. : ) Anytime works!
A. 145/155/165/175/185/195/205 squat clean PR/210f
B. 175/195/205/215/235/245/260 PR/265f
C. 13:25 @ 155, pistols w/rack for balance. 7:58 row
Really happy about the FS pr – been stuck on 255 for a long time, will take the 5#
A. 185,195,210,225,240,250,265PR!,270f. Had been figuring my numbers off 265 but actually my previous 1rm full clean was 262.5 ha it was a combo of kg plates and lb plates.
B.off 295=205,220,235,250,275,285,300PR!,305f
C. 11:56 fun workout
(this has been a good week 3pr’s not sure that’s ever happened not even when I first started back in 2009 )
Boom!!
A. Up to 225
B. Up to 250
C. DNF, rowed 7:30, did 1 pistol and realized back was done. Actually proud of myself for living to fight another day whereas in the past I would have just plowed thru in spite of consequences. Rested a bit then did 24min air dyne with 1:00 on and 1:00 off trying to keep rpm above 90.
D. Did 10 min of muscle up work before A, bar and hips to rings.
E. 1 hour of Airrosti therapy this afternoon.
A. 88/93/98/103/103/113/118/123/128(f)/128(f)/128(f) AARRRGHH!
B. 133/143/153/163/173/183/193 5# PR! Made up for the misses w/cleans.
C. 95# because I chickened out doing 105# from hang 🙂 15:37. So I owe my coach 25 burpees…I’m struggling with early arm pull when weight gets heavier. We made a deal that every time I did it today in wod I’d owe him 5 burpees. Maybe this will help me break that habit!!
Congrats on PR…love the push by your coach!!
Thanks! 🙂
A. Working off 200; 140/150/160/170
180f/180f/180 frustrated as I wasn’t feeling it today
B. Working off 240; 170/180/190/205/215 struggled with this so stopped
C.14:46 Rx’d holy smokes every single hang clean was just that….singles!
Pistols UB, row….9:23…yikes!
A. 100/105/115/120/125/130/135/140/142!! 2#PR oops..Got off the clock and hit 9 sets instead of 8.
B. 115/135/145/150/155/160F/160F Quit after this one.
C. 14:46 scaled the clean to 105#. I’m curious the same question as Chris. Originally I was planning on doing 115 or 120# and just hitting singles because leg strength is my weakness. Since we already did the strength piece, I lowered the weight to be able to do doubles and triples, albeit still with rest in between. These heavier workouts just deflate me and i need to figure out how to mentally get over it! Thanks for your feedback:)
Another PR! Nice!
Thanks Karen! I trust you are feeling better?
Yes better, not quite 100% yet 🙂
Yay for the PR! 🙂
Thanks and you too on the FS! Where do you train in So Cal?
Sorry for the late reply….been sick 🙁 I’m at Crossfit Escondido in north San Diego county. Where are you at?
A.(went on the assumption that these were full squat cleans?)245,255,275,295,305,325,335,345, failed on 350 🙁
B.270,285,305,325,345,365,395,405 10# PR 🙂
C.10:22 2k row 7:18 RX
Great job! You are one strong Dude!
impressive..