Workout of the Day
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener x 30 seconds
Minute 2 – Narrow Grip Strict Pull-Ups x 5-8 reps
Minute 3 – Reverse Flys x 10 reps
B.
Three sets of:
Muscle-Up Swing x 5 reps
Rest 30 seconds
Muscle-Up Low Ring Transition x 5 reps
Rest 30 seconds
Ring Dips x 8-10 reps
Rest 30 seconds
I want to take the time to re-learn some movement patterns. Even if you have muscle-ups, take some time today to break down the movement and work on the portion of the muscle-up that you feel goes first (the pull, the lock out, etc).
C.
Every 45 Seconds for 9 Minutes (12 sets)
Banded Deadlift x 2 reps @ 35% Bar Weight + 25-30% Band Tension at Lockout
Watch this video to ensure your mechanics and loading are correct.
Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes.
D.
Every 5 minutes, for 30 minutes (6 sets), complete:
Run 400 Meters
Box Jump Overs x 15 reps
Kettle Bell Swings x 30 reps
40-54: 24″/20″; 32/24 kg
55+: 24″/20″, step ups allowed; 24/16 kg
E.
Four sets of:
Dumbbell Tate Presses x 12 reps
Rest as needed
Tempo Push-Ups @ 1111 x Max Reps
Rest as needed
Piston Push Downs x 60 reps
Rest as needed
A. Don’t-8,8,6,6 on the pull-ups
B. Done
C. Done 140 bw+100 bt
D. Done-30,30,25,20,20,30 on the kbs
E. Done-20×2,15×2 on Tate, 20,12,10,12 on push ups
A. Done
B. done
C. 60 kg red band medium
D. 4 sets 4.03, 4.15, 4.55, 5.00 hurt
E. Done
Long one.
A. Done with 8 pull-ups each round
B. Done/unbroken dips
C. 135lbs with green band
D. used russian swings( shoulders are shot) Time left remaining in 5mins rounds
1)1:46 2)1:42 3) 1:44 4)1:27 5) 1:17 6) 1:28
E. Tate -20lbs DB
Pull-ups 15/13/13/12
-Red band for Piston
A – Done
B – Done
C – 145 with green band.
D – 3:32/3:39/3:53/4:12/4:32/4:56 – Russian swings, 70#, this really started to suck after first three rounds. I think I saw Jesus during round 6.
E – Done
A. Done
B. Done
C. 145 with purple band
D. Done with 24 kg bell; it’s all I had. Finished 330-345ish. 32 kg would’ve been tough
E. Done
A. Done: 20-30 secs on shoulder openers; 5 pull-ups.
B. Done: 8 ring dips.
C. 115# w/band.
D. After 1st rd, cut run to 200m. 20-in box; 24kg kb.
E. 15# for tate presses. 4×15 tempo push-ups. Pistons done.
Not enough time for everything tonight.
A. Done.
B. Done.
C. Skipped.
D. 5 rounds with 20 American swings. Times went from 4:50 to 5:15.
E. Skipped
A. Done with 5 pull ups each round
B. Done, dips felt surprisingly good today – loved working on the basics
C. all at 95
D. Done with row instead and 53# RKBS.
E. Done but did GHD sit-ups instead of push ups (shoulder sore).
A. 8 pull ups every round
B. done, 1st rd 8 unbroken ring dips, 2nd rd 5 + 3, 3rd rd 3+1+1+1+1+1
C. 115# with medium band stretched the length of the bar
D. used American swing, 1st 2 rds finished under 5 minutes 3rd rd only did 20 kbs
just finished under 5 minutes, 4th rd took more than 5 minutes with 20 kbs
I was dying, the heat index yesterday was 106, 4 rounds was enough
E. I didn’t do, I wiped out from the heat.
A. Completed. 8 pullups (last round 6+2) B. Worked on handstand walking instead C. Done, although not sure if band (middle of bar, middle band) added enough tension. That being said, was definitely sweating by the end of it. D. Did first two rounds with 32 kgs, but then had to reduce to 24kgs, in order to be able to complete within 5min. After 3:42 first round, my time slowed down to 4:30-4:50 in subsequent rounds, much of it because my running speed declined each round quite a bit. E. Completed. Used 10kgs for tate presses, which felt really easy… Read more »
A. done; used crossover symmetry/did 2 sets ea 5 pronated/supinated grip
B. done; varied low ring transition work 1-no band, 2-thin red band (dynamic), 3-blue band strict
C. 115# bar + blue band stretched across length of barbell
D. *subbed 2 min airdyne for 400 m run; did 53# russian kbs…got 22, 23, 22, 21, 18, 18 cals in 2 min
E. 2 sets done; 15# DBs, 15 pushups ea, used purple band
*still suffering from ‘plantar fasciitis’; x-ray revealed resultant bone spur (rt foot); seeing podiatrist on the 10th…
That air dyne is going to become your new best friend!
Please keep us posted as to what the podiatrist says!
A) Done
B) 5 dips
C) 105 with green band
D) Did American Kettlebels 30/30/30/20/20/20. Had 1 min rest each round
E) Used blue band on piston push down, 25b D.B
A) Complete
B) Scaled dips using red band
C) 85# /red band
D) Unable to finish rounds under 5 min, scaled the KB to 20 x 35lb which gave be 1 min of much needed rest.
E) Unable to finish- completed 2 rounds but triceps feeling smashed.
A) Complete
B) Did dips (bar) successfully for the first time since shoulder surgery! Was a huge thing, felt like I would never get them back! Also was able to do both MU drills although still don’t have full ROM on swings yet.
C) #135 w/ green band
D) finished b/t 3:30-4 min each time, did Russian swings @ #70
E) will do tomorrow with mobility
Major progress today Mike, awesome work!
A. Done
B. Done
C. Done 125#/green band
D. Done 24 box/24kg KB. 3:55/3:37/3:51/3:56/4:02/3:52
E. Will do tomorrow along with some mobilization
A. Done (8 strict PU)
B. Done (10 Dips)
C. Done (145 with Green band)
D. Done (32kg KB rounds ranged from 3:30 to 4:50)
E. 25#/PU 13/13/12/12 & Red Band
A. Done.
B. Done
C. Done w/ 135 and green band.
D. Done.
Not sure if everyone saw this or not, but Shane Farmer is programming separate rowing workouts through Darkhorse Rowing Club on the Train Heroic. I’m sure everyone on here is well aware of Shane and his rowing proficiency. Needless to say the programming is great and it’s made to supplement your CrossFit programming. I thought I was a decent rower and in a few weeks he has shown me how to be way more efficient and powerful. Def worth checking out.
Shane is a phenomenal coach and a dear friend of mine. If you want to become more proficient at your rowing then I would suggest following his stuff as additional sessions – done either in the AM or PM opposite of your main training. You will be shocked by how much improvement you will see on the erg!
Nicole, I am enjoying the programming and would like to continue, but between work and kids I am forced to make Thursday a workout day and Friday a rest day. Is there a way for me to get Friday’s workout early to compete on Thursday? Thanks
Hey Cesar – send me an email at: nichole@invictusathlete.com
A. Done 6 PU
B. Done
C. Done
D. Only had time for 4 rounds average 4:30
E. Had to skip
Shellie Guidry 40-44 South Central
Did class wod first which was The Seven 27:40 rx wanted to compare from Feb. Took off 5 min even though I’m in bulking season and gassed right now 🙁
A) done
B) did strict dips x5-6
C) wasn’t sure if did correct weight felt light 125# with blue band I took 35% of 315 Dl .
D) did class wod so skipped this
E) 15# db , 10x pu, black band for them piston tricep killers