October 17, 2016 – Masters Program

Dynamic Mobility & Activation
Three sets of:
Wall Slides x 6-8 pass thrus 

Bat Wings x 5 reps @ 1518
Banded Pec Stretch x 45 seconds per side

followed by …

One set of:
Overhead Bamboo Carry x 50′

A.
Two sets of:
45/33 lbs Tall Snatch + Overhead Squat x 3 reps with a 5 second hold at the bottom

Followed by….

Two sets of:
65/45 lbs Tall Snatch + Overhead Squat x 3 reps with a 5 second hold at the bottom

Followed by …

Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 2 reps

Build over the course of the five sets.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps

Build to a heavy-ish double. You can go back down in weight from your Overhead Squat but then build up to a heavy-ish double in the 4 sets.

Followed by…

Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and snatch, and between the hang snatch if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

B.
Every 2 minutes, for 10 minutes, complete:
Unsupported Seated Shoulder Press x 3 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can for 3 reps)
Rest 2-3 minutes

C.
Five sets of:
Assault Bike x 25/20 calories
Front Rack Walking Lunges x 20 steps
Rest 2 minutes

40-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs

D.
Three sets of:
Glute Ham Raises x 6-8 reps
Rest 60 seconds
Single-Arm DB Row x 6-8 reps per side
Rest 60 seconds

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Heather Dean (40-44)
Heather Dean (40-44)
October 19, 2016 6:16 am

Physio told me to take a rest, as I struggle with snatches (shoulders again) I opted for an EMOMback squat and done cardio work today.

Laura MacDonald 45-49
Laura MacDonald 45-49
October 18, 2016 5:29 am

Not a lot of space today-had to reorder events, so conditioning part first.
MOB done, except for bamboo walk
A. Barbell done, then 65/70/75/80/85 for last sets–had a hard time keep the barbell back today, in front a lot
B. 65/70/70/75/75
C. No room to walk, did standing lunges and used 85#
3:40/3:35/3:33/3:05–8 weighted, felt a twinge behind my knee again, so switched to unweighted and then that was enough for the day. First time able to do barbell lunges in quite a long time, so hopefully can keep working up in weight and endurance on those.

Art Erickson (49/6'/200/SWest)
Art Erickson (49/6'/200/SWest)
October 17, 2016 9:14 pm

Session 1 running Invictus Endurance
Mob done
A. OHS up to 215. Felt heavy today at that.
Snatch Bal up to 200
Snatch complex 135×2, 155×2, 165×2
B. 135 all sets
C. No AB so rowed
D. Done

Edward J. Rapoza (55 to 59)
Edward J. Rapoza (55 to 59)
October 17, 2016 8:19 pm

mobilty completed
A1 completed
A2 completed
A3 65, 75, 85, 95
A4 45, 65, 75, 95
A5 65, worked on mechanics and form
B. 95, 95, 100, 105, 110×2 failed last rep.
C. (Airdyne 25 cal, 20 walking lunges @ 95lbs)
2:45, 3:08, 3:00, 3:19, 3:28, unbroken on lunges.

Mike C, (46, 5'10" 155)
Mike C, (46, 5'10" 155)
October 17, 2016 7:29 pm

Mobility done. Have now made running, rowing, and Iron Scap a permanent part of every day’s warmup. It’s helped.
A1 – OHSx2 155/165/175/185#
A2 – SnBalancex2 135/145/155/165/175#
A3 – Complex up to 145#
B – Seated Press – all sets at 135.
C – Ugh, this was depressing. My two biggest goats. 3:02/3:14/3:21/3:45/3:54
D – No time. Will do later this week.

Nichole DeHart
Nichole DeHart
October 17, 2016 7:36 pm

Awesome Mike! Really happy to see a more personalized warm up has helped with training!

Cheryl Blank (40-44)
Cheryl Blank (40-44)
October 17, 2016 7:22 pm

Mobility Done
A. 85/105/115/120
A1. 100/110/115/120
65/75/80/85 missed 1st hang/85 got it-#90 missed hang-Form felt way better.
B. 65/70/80/85 missed last one-85 got it
C. All over the place-Phone died no timer they were being used-
Did lunges out side dropped form #85-#75 mixed up and did 2 sets in the middle of 10 & 10 to finish before class.
D. not enough time
Just couldn’t get it together today…Legs feel like tree trunks…
Better day tomorrow 🙂

Nichole DeHart
Nichole DeHart
October 17, 2016 7:38 pm

Rest up, don’t worry about today and have fun with your session tomorrow!

Cheryl Blank (40-44)
Cheryl Blank (40-44)
October 17, 2016 7:39 pm
Reply to  Nichole DeHart

I will ?

Brent Maier (45/6'2"/205)
Brent Maier (45/6'2"/205)
October 17, 2016 6:57 pm

A: finished with 190#
B: skip
C: 2:02-2:19 w/50s on AD hard.

Cheryl Brost Hawaii 45-49
Cheryl Brost Hawaii 45-49
October 17, 2016 6:49 pm

Mobility done
A1. Done
A2. Done
A3. OHSx2: 135-145-155-165#
A4. skipped snatch balance, knee is a bit cranky so decided to cut down some of the volume
A6. Snatch complex: 95-105-115-125-135-140# (missed 2nd full snatch behind me)
B. Seated press x 3: 95-95-100-105-110#
C. 2:09, 2:09, 2:22, 2:30, 2:33
D. Done, 40# row

Nichole DeHart
Nichole DeHart
October 17, 2016 7:39 pm

I would say no squatting tomorrow – mobilize a ton and only power clean.

Cheryl Brost Hawaii 45-49
Cheryl Brost Hawaii 45-49
October 18, 2016 1:09 am
Reply to  Nichole DeHart

Ok will do!

Andy Huebner 44/6-6/240
Andy Huebner 44/6-6/240
October 17, 2016 5:53 pm

A. Wendler Back Squats
5×155/5×190/3×230/3×305/5×345/2×360
1×380/1×400
B. Light O-head squats, 4×5 @155 w/3sec pause at bottom.
Snatch Bal skip
Complex 2 sets @95#
Taking it easy on shoulder
C.Strict Press w/Bamboo Bar & 35# kbells
5 sets of 8 at 2 sec tempo.
D. Airdyne 25 cal, 135 lunges x 20 on back. F rack was irritating shoulder!
2:19/2:29/2:24/2:29/2:15

Nichole DeHart
Nichole DeHart
October 17, 2016 7:40 pm

Lets see how the shoulder feels tomorrow – if it is still sore then lets back off it for the next 2 days.

Barry Emerson
Barry Emerson
October 17, 2016 5:44 pm

Mobility – done
A. OHS 105/115/125/135
S. Balance 95/105/115/125(f)
Complex – 75/85/95/105/115/110
B. S. Press – started but shut it down. Pretty tired shoulders.
C. No assault bike – did rowing workout this morning instead. Planned to do walking lunges, but decided it would be better to stop here!

Nichole DeHart
Nichole DeHart
October 17, 2016 7:40 pm
Reply to  Barry Emerson

Good call Barry!

Edward J. Rapoza (55 to 59)
Edward J. Rapoza (55 to 59)
October 17, 2016 8:20 pm
Reply to  Barry Emerson

Awesome OHS Barry! Hope to get there someday…

Barry Emerson
Barry Emerson
October 17, 2016 8:30 pm

Thanks Ed. Got 150 for a single.

Tom Gray M 44 Crossfit Wild
Tom Gray M 44 Crossfit Wild
October 17, 2016 5:29 pm

A.Ohsx2
215,225,235,245
Snatch balancex2
205,215,225,235
115,125,135,135,135,145
Worked on mechanics
B.
Unsupported strict press x3
135,135,145,145,150
C/D
Gonna be a day behind on the WOD due to work and time

Lise Demetrio
Lise Demetrio
October 17, 2016 4:53 pm

Dyn/Mob Done
used 15lbs for bat wings
A1) 2sx33lbx3rps
A2) 2sx45lbsx3rps
A3) OHS/95x2f (both pwr snatch,,95x1rpx1fail- snatch,95x1x1,95×2 (one pwr
snatch+one sqt snatch,100x1x1fail – Im actually under the weather so I stuggled
more than usual…my technique needs works. :/
A4) SB/95×2,100×1 (messed up fogot to do two,100x1x1fail,100×2
A5) 6s: 85x2SP+2HSx1x1 fail,85x2spx2h/sx2pwr sntach,88x2sp+2h/sx1snatchx1fail,
88x2spx2h/sx1x1fail, 88x2spx2h/sx1 sqt sntach ii pwr snatch
B) seated press: 30 lbs x5sx3rps
D) 3sGHRx8rps
3sx8 rps, 40 lbs singl arm D/b row,

stay strong!

Nichole DeHart
Nichole DeHart
October 17, 2016 7:41 pm
Reply to  Lise Demetrio

Get some rest and I hope you feel better!

Lise Demetrio
Lise Demetrio
October 18, 2016 7:01 am
Reply to  Nichole DeHart

Thank you Coach! I think I will sit out tom. take in some broth and make it up on thurs.. I love these workouts you put together for us! theyre killers but awesome challengess … <3 hope you have a great day..
I'll be submitting to you the snatch video as soon as I figure out how LOL
have a great day beautiful!

Steven White M 55 5'10
Steven White M 55 5'10
October 17, 2016 4:06 pm

Mobility Done OHSx2: 135 155 155 160(PR) Snatch Balance: 115 all 4 sets (Have a bad habit of catching in half squat – not in bottom, so i stayed light to work on dropping to bottom and quickness) 2 SNATCH PULL + 2 HANG SNATCH + 2 SNATCH 75 75 85 85 95 95 ( THE HANG SNATCH DID FEEL RIGHT TODAY AND HAD TROUBLE GETTING UNDER THE BAR IN THE BOTTOM POSITION) UNSUPPORTED SEATED SHOULDER PRESS X 3 @ 2111 35 40 45 45 45 METCON: ASSAULT BIKE 25 CAL – 20 WALKING LUNGES (95#) THREE SETS OF :… Read more »

Edward J. Rapoza (55 to 59)
Edward J. Rapoza (55 to 59)
October 17, 2016 8:22 pm

Nice going on the OHS, congrats on your PR!

Gene Stokes (5'8"168 63))
Gene Stokes (5'8"168 63))
October 17, 2016 3:34 pm

DMA done
A1 and 2 done, A3: 95,115,125,130 A4: 85,95,105,115 A5: 85,95,105 x 2 sets,115 but failed HS somoved back to 105 for last set
B: 25,30,35,40,45
C: 3:15,3:36, then ran out of time….not sure how that happened today…must be more clock aware

Dean Plummer (47/5'8"/162)
Dean Plummer (47/5'8"/162)
October 17, 2016 3:14 pm

Mobility completed.
A1)Completed
A2)Completed
A3)125#/135/145/155
A4)115#(2)/125 (2)
A5)95#(3)/105 (3) stayed a little lighter here to work on my 2nd pull
B)110#/115/120/125/130
C)2:30/2:27/2:29/2:44/2:53 lunges done @115#
D)Completed with 65# DB

Kevin G. 55 North Central
Kevin G. 55 North Central
October 17, 2016 2:25 pm

M&A-Done
A1&A2 45# & 65# Done
A3. 95,105,115,120
A4. 95,105,115,120
A5. 95,95,105, 105,115,115
B. 115,120, 125,130,135
C. 4:10, 4:05, 4:20, 4:32, 4:35
D. Done DB Row 65#

Simon (51, 175, 77)
Simon (51, 175, 77)
October 17, 2016 12:53 pm

Long and hard Monday 🙂

A.1 OHS:2 reps 45-50-55-63-67 kg (PR)
A.2 Snatch balance: 40-43-48-50 kg
A.3 Six sets: 30-30-35-35-38-42 kg
Very happy because of my progress in snatch…I start learn few months ago 🙂

B. Work with 43 kg

C. (52 kg) 2:28 – 2:30 – 2:30 – 2:34 – 2:37

D. Glute Ham Raises work with band

I did it 🙂

Nichole DeHart
Nichole DeHart
October 17, 2016 7:42 pm

Nice work on your PR! Feel free to post videos to the FB group if you want feedback on your technique!

Simon (51, 175, 77)
Simon (51, 175, 77)
October 17, 2016 8:30 pm
Reply to  Nichole DeHart

Thank you…I’ll try here because I’m not on FB.

Pete Mongeau
Pete Mongeau
October 17, 2016 11:31 am

OSH 155-235 hit 245 x2 after time went for 252 (PR) hit one lost bal coming up on 2nd

Snatch 135-185

Metcon: Assault Bike & 135 Lunge
2:02 (too fast)
2:12
2:28
2:38 (too slow)
2:33

*had to turn around after 10 steps

**feeling really strong these past two weeks

Could it be the new Performa Sleep Matress

Edward J. Rapoza (55 to 59)
Edward J. Rapoza (55 to 59)
October 17, 2016 8:26 pm
Reply to  Pete Mongeau

Smokin times Pete! I’m placing an order for a new mattress!

Leticia Ficek (F, NW, 46)
Leticia Ficek (F, NW, 46)
October 17, 2016 10:07 am

Crossover symmetry and shoulder PT
A. Skipped
B. Right arm DB press x 6-8 reps 25/25/30/30/30#
C. 20 calories on AB legs only then 20 walking lunges with weight vest (20#?): 3:27/3:07/3:04/3:10/3:12
D. 3×25 banded hip bridges

Dave Briggs
Dave Briggs
October 17, 2016 7:55 am

Had to skip A as something caught in my shoulder and the position the snatch/OHS was putting my shoulder in wasn’t happening.
B) 95,115,120,120,120 stayed light
C) 4:43, 4:27, 4:50, 4:45, 4:26 (135 lunges got me)
D) ran out of time

Nichole DeHart
Nichole DeHart
October 17, 2016 9:05 am
Reply to  Dave Briggs

Oh no – what happened to the shoulder Dave?

Dave Briggs
Dave Briggs
October 17, 2016 9:31 am
Reply to  Nichole DeHart

Traveling a lot for work, so have been sitting on Planes, in cars, etc and inwardly rotating my shoulders a lot. Been seeing a PT so hopefully it isn’t anything major. He thinks it is shoulder “derangement”, which just means the joint is out of alignment. Mainly have to just be careful and scale back on days when it flairs up.