Dynamic Warm-Up
Two sets of:
30 seconds of Ring-Rows
30 seconds of Prone Plank hold
30 seconds of Superman/Hollow Body Swing
30 seconds of V-Ups
30 seconds of Donkey Kicks
30 seconds of Jumping Lunges or Mountain Climbers
A.
Option for those who have ring muscle-ups:
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Supine Snap Pull Swings x 10 reps
Interval 3 – Cast Swing x 3 reps
Followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Ring Muscle-Up x 1-3 reps (singles)
*These can be rising or rowing style muscle-ups. Be very aggressive with the snap pull before the transition.
Option for those who do not have ring muscle-ups:
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Supine Snap Pull Swings x 10 reps
Interval 3 – Cast Swing x 3 reps
Followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Feet on Floor Muscle-Up Transition
x 1-3 reps
Rest until recovered and then …
All Age Divisions
Two sets of:
Nose to Wall Handstand Hold x 60 seconds
B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off at the start of each 3 minutes.
35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs
Additional Session
Ten sets of:
300 Meter Run
Rest 60 seconds
Compare times to May 25, 2019
B. 22+9
A. Done MU: 2-2-2-2-2-2-2-2
B. 22rounds plus cleans and pushups in round 23
Additional run right after on trueform runner kept in Avg 1:30 per set
A. Some snatch practice for upcoming competition emom every minute for 3 x 3 mins at 85/95/100, then 1 @ 105 which I have not been able to do for a few years due to bad knee/shoulder/ technique …
B. Partner wod teams of 3- 1 min on, 2 min off while other 2 partners go—6 stations, took 49 minutes—a long slog
DMA-Awesome as always!
A. 18-3/3/2/2/2/2/2/2 rested 2 minutes then hit a 6 UB easy. Thise drills are legit for efficiency.
Noes and toes to wall was a shake-fest again.
B. Chief- 25+7. PR by over 4 rounds. I will take that since I’m 2 years older??!!
A) Gymnastics completed, no videos today. Worked on handstands against wall rather than the nose to wall thing. B) The Chief (55+) – 22 rounds + 3 reps Just checked SugarWOD for my last recorded Chief score back in Sept 2017 and it looks like today was a PR by 2 rounds exactly, but I did 75# cleans last time. Cleans were an easy enough weight. Push ups probably not so strong in the later rounds. Air Squats went ok, but I tweaked my right knee a bit last Saturday coming down from a wall walk, it seemed to feel… Read more »
DMA & warm-up done
A – done – tried a banded version for the MU transition as the one with feet on floor feels too easy
B – The Chief (50+ version w/ 75#) – 22 rounds + 3 reps (I did another extra rep at the beginning of the last set where I was supposed to just start with 2 PCs, but did 3 anyway…)
C – finished with yesterday’s banded hip bridges and reverse snow angels
The plan is to still do the 5K row later today!
Just did the 5K row – 23:38.5. I just don’t know when I became this bad at rowing! My PR is 22:47.1 and that was from something like 5 years ago when I was WAY less fit. I don’t get it. Very frustrating!
Practiced MUs yesterday so I worked up to some heavy power cleans again. Same as last weekend. Hit 165 and failed 170. Max is 175
The Chief
26+3
Felt pretty good on this. Stayed moving at a good pace the whole time.
Warm up done
A1. All swings done
A2. 1 successful muscle up. Went back and forth from feet on floor to hanging and got one ?
B. 17+9 reps 75# hadn’t done this one since I started crossfit. Fun!
Awesome job Kristin!
Class with hubby. before class, I did the muscle up skill session.
Partner WOD:
35 min amrap:
20 thruster 95# ( I did men’s rx)
16 ttb
200m run
12 box jumps 24″
We lost track of rounds, but know we did at least 6. Did thrusters in sets of 5, and ttb all unbroken.
39/6’4″/215 ROMWOD + Warm-Up A. Did handstand work for gymnastics session. Ended with EMOM(10) – 10ft Unbroken HS Walk (8/10) B. 26 + 2 For me this came down to how I wanted to go after the squats: pump them out fast for more reps, or rest and recover during this part of the workout. Towards the end I found myself unintentionally opting for the latter. Additional Session: Turned this into a tabata. 1:15 work, 1:00 rest. Any remaining time from the run was extra rest so there was an incentive to run fast. Fastest time was :54, slowest was… Read more »
Awesome job Brendon!
Warmup ok
Did the option that “do not have muscle up” because I’m little unsecure with that
Nose 2 wall 45 sec, 35 sec
B 380 reps
Couldn’t get on the rings with class going so I had to skip that
B. 22+1 air squats to parallel
Did the death march from yesterday with 20’s I love those!!!
Aren’t they awesome?!
DMA Done
A) 1 MU per 30 sec
B) 441 reps 24rds + 9
First time doing Chief
It is such an awesome workout!
60/5’9″/160
Warm up and mobility – done.
A1. Done
A2. No successful muscle-ups today. Some days I can do them (singles) and some days I come in and can’t get one (like the last two Saturdays). I got a few attempts on video, which I’ll upload later.
B. 21 rounds plus 6 reps. Compare to 21 rounds even on 31-Aug-2018.
Chief 22+ 12
Hybrid of today and yesterday
A. RMU drills done. Sets of 2 felt ok
B. Little Giza in 9:31.
– PUs 15/5/5 then 10/5/5/5
– WBs 15/15/10/10/10 then sets of 10
– DUs in sets of ~25
C. Banded hip bridges and snow angels done
Did a lot of Kipping exercises on pull up bar nose to wall 40 sec 30 sec 3min clock 65 lbs 5 sets as follows 1/4, 2/ 4+3pc, 3, 4 4, 4 5, 4 ran 10 sets 300 m 1:48 1:39, 1:47, 1:47, 1:51, 1:51, 1:51, 1:51, 1:47, 1:49. Hot out side ? and humid
Warm-up done + my shoulder rehab/prehab
A. Swings & drills felt really good today. Also, I hit all 8 sets of muscle-ups (not every 30 s though, have to work on that) and in two sets I connected 2 reps. First time ever doing more than one! Will upload a clip on Facebook.
Nose to wall handstand hold completed
B. 20 rounds + 2 reps. Felt good with 43 kg on the barbell, all push-ups and air squats UB. Terribly hot and humid in the box today!
Additional session (6 hours later)
1:52/1:40/1:37/1:36/1:35/1:35/1:35/1:33/1:34/1:32 Run probably a little longer on the first set. I only used my Apple Watch for measure so it might be slightly off.
DMA done
A) ring mu work done
B) total of 5 rounds per set, total 451 reps
Did yesterday workout pull ups, wb and du time 11.53
A) Gymnastics Pushing today (did pulling yesterday). 25 rounds of 30 seconds. 1 strict HSPU. Got 26 which is PR (did 2 in first round)
B). I love the Chief but my knee said no to the air squats. I couldn’t find anything not bothering my knee except rowing so rowed 5000m in 22:23. My goal was sub 24!
V ups per Kari Pierce stuff.