Workout of the Day
A.
Two sets of:
Russian Baby Makers x 8 reps
Foam Roll Lats x 30 seconds per side
Rack Squat
x 5 reps with a 10 second hold at bottom position
B.
Three sets for times of:
Row 15 calories
Burpee Box Jump Overs x 10 reps*
Rest 90 seconds
*Step Overs are allowed with 55+
C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat
Set 1 – 75% x 3 reps
Set 2 – 80% x 2-3 reps
Set 3 – 85% x 1-2 reps
Set 4-6 – 90% x 1 rep
D.
Five sets of:
45 seconds of Assault Bike x Max Caloreis (If you don’t have an Assault Bike or Airdyne then you can row instead)
Rest 15 seconds
30 seconds of Ring Dips x Max Reps*
Rest 30 seconds
45 seconds of Strict Pronated Grip Pull Ups x Max Reps
Rest 15 seconds
30 seconds of Box Jumps (24″/20″) x Max Reps*
Rest 30 seconds
55+: Matador Dips x 30 seconds; Step Overs are allowed
Make the box jumps Games standards. Hips open and knees are locked out on top of the box.
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Whether your goal is to make it to the Masters Qualifier or participate with a group of your friends at the gym for fun, we want to know how you are doing! This season, we want to collect Open data from all those following the Masters Program to analyze, study and utilize to tweak our programs to better suit you all. The data we collect will help us with a few things:
1. Assess our athletes’ strengths (what were the best events or areas where we collectively excelled)
2. Assess our athletes’ weaknesses (where did our athletes struggle, and how can we improve those results)
3. Determine how many of you are moving on to the Masters Qualifier and will need help ensuring that you are at your very best for those events. We may even be sending out invitations to all qualified masters to come join us in San Diego for the days of the qualifiers to get some on-site assistance and motivation from your peers.
In order for us to collect this data, we ask that you submit your scores with us AFTER you’ve submitted them on the CrossFit Games site. Please click here to submit your data!
The more data we collect, the better direction we have when planning future programming, so please help us out!
A.Done
B. 1:25, 1:30, 1:32
C. #275, #295X3, #315X2, #335, #335, #335
D. W/Rower
Row 17,17,15,15,15,
Dips 17, 18, 17, 15,15
Pull ups 12, 12, 12, 12, 12
Box Jumps 17, 19, 19, 18, 19
A. Done
B. 1:12, 1:20: 1:10
C. 112,5×3, 120×2, 127,5×2, 135×1, 130×1, 120×1 (felt uncomfortable in bottom position and took only set with 135)
D. with rower
Row 15,15,15,15,15
Dips 15,15,15,15,15 (not rings available)
Pullups 25,20,15,10,10 (w kipping, misreading the workout)
Box 10,10,10,10,10
A. Complete
C. 135×3, 145×3, 155×2, 160×1, 160×1, 160×1
D. Airdyne: 6/9/7/8/8 (first time using one and I thought, holy cow – is the cal # ever going to go up?! LOL)
Dips 7/4/4/5:5, started strict, then tried kipping for the last 2
Pull-ups: 8/7/6/5/6
Box Jumps: 11/11/11/12/12
A. Done
B. 1:30 to 1:45
C. Done off 250
D. Subbed 200M run for Assault Bike, 45 to 50 sec/round
Dips: 15/12/11/10/10
Pull-Ups: 12/12/10/10/10
Box Jumps: 12/12/15/12/15
A)Done
B)1:56/1:54/1:50
C)150X3/160X3/175X2/180X1
D) 25, 30, 27, 27, 23 (Airdyne) 7, 6, 6, 7, 6 (Matador Dips) 9, 7, 7, 8, 6 (Pullups) 20, 20, 20, 20, 20 (box stepups)
A. Done
B. 2:22/2:02/2:03 (I jumped half of the BBJO’s and stepped the rest)
C. 150/160/170/170/180
D. AD: 8/8/10/9; RD:7/7/7/7 (banded purp); PU:3/4/3/3; BJ: 8/10/10/12 (I jumped ALL) — only time for four rounds.
A. Lats say thank ya!
B. 2:32/2:18/2:22
C. (225); 166/3, 186/2, 205/1, 205/1
D. arms have rhabdo (not really-but if they could get it, they’d have it) so skipped arm stuff; did airdyne & box jumps only
11/9, 13/9, 14/10, 14/10, 12/11
Felt like a fun assault on the lower half!
Spent most of the day in a posture on the floor of my office thanks to ye olde generalized dystonia. Post work was betterish but still walking like a zombie mime performing an interpretive dance of “I’m a little teapot” while at the gym so I did a hodge podge of stuff my brain likes(ish). So, that was A, B and C from Masters, C from Comp and skipped anything looking like D. A. Done B. 1:45, 2:06, 2:30 – round two and three was basically a giant neurological battle to make myself jump left onto the box. C. 195,… Read more »
A: Done
B & C: Short on time
D: AD – 22/19/15/12/16
RD – 12/14/13/13/14
PU – 13/14/12/11/12
BJ – 14/14/13/13/14
15.3 = 347
A. Done
B. 1:25/1:30/1:38
C. 213X3/230X3/245X2/260/260/260
D. Row: 17/16/17/16/14
Strict Ring Dip: 6/8/7/5/4
Banded C2B: 2/6/7/7/7 (working on a wider grip to activate lats better and create strength in a range that I have neglected)
BJ: 13/11/11/11/12
Mobility done
A) around 1’40 each (iPhone chrono)
B) worked until 80kg
C) done – replaced Ring Dips for HSPU strict
The 50 – 55 YO cat has lots of amazing women. The top 200 now has may
high scaled 15.3 scores. What is the word on scaled WODs and regional
qualification?
I am not sure Liz, I am going to look into it today.
Hi Nichole – I’m curious as well – if you had to scale 15.3 and only 80 women didn’t can you still move on to regionals? Thanks for your help.
A. Done
B. 1:32/1:31/1:31
C. 180/195×3/205×3/215 for 3 singles
D. Airdyne: 12/11/11/12/13
Did push ups trying to save my shoulder: 17/16/14/15/14
Pull ups: 12/12/12/11/12
Box jumps: 20/20/17(late start )/22/23
I feel very fatigued today.
A. Done
B. 1:171:181:12
C. Going lighter with higher reps to try to build up some endurance with squats.
Back Squat
Set 1 155×10
Set 2185×10
Set 3 205×8
Set 4 225 x3
D. Row 18151517
Dip 20211822
Pull up 15151312
Box jump 10121515
Total reps 253 Reps
B) 1:30 fastest 1:45 slowest done with 100m sprint
C) 270,285,305,325,325,325 felt good
A. Done
B. 1:33-1:33-1:33
C. Skip no legs today:(
D. Air dyne 29-20-21-21-21
Dip 11-11-12-11-11
Pull up 10-10-10-9-9
Box jump 14-15-17-17-18
Total reps 277
A. Complete
B. 1:20/1:18/1:18
C. 315/335/355/375/375/375
D. Row 16/14/14/14/13
RD 10/10/11/11/11
PU 9/9/9/8/8
BJ 13/14/14/14/14
A. completed
B. 1:52, 1:54. 1:54
C. Worked up to 185#
D. AirD: computer not working, no calories to post
Dips: 17/15/15/15/17
Pullups: 14/13/12/12/11
BJumps: 14/15/15/14/15
Thanks for keeping the volume light, still recovering from 15.3.
Did snatch work with Coach
B. 1:47/1:48/1:52
A. Done
B. 1:40/1:40/1:39
C. 245/260(3)/275(2)/295/295/295
D. AD 16/14/14/14/14
RD 15/16/17/14/13
PU 15/15/13/13/12
BJ 13/14/13/14/13
Good to move around after giving 15.3 a re-do yesterday. Goat work tomorrow.