Dynamic Mobility & Activation
Partner T-Spine Stretch
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x 30 seconds
Hamstring Floss x 30 seconds per side
and then …
Barbell Warm-Up
With an empty barbell, perform:
Clean-Grip Romanian Deadlift x 3 reps
Clean Pull x 3 reps
Muscle Clean x 3 reps
Power Clean x 3 reps
Rest as needed; then repeat
A.
In 12-15 minutes, build to a heavy Power Clean.
B.
For Time:
Assault Bike x 25/20 calories
Followed by …
Eight Rounds of Cindy:
5 Pull-Ups
10 Push-Ups
15 Air Squats
55+: Six Rounds
Followed by:
Assault Bike x 25/20 calories
C.
Three sets of:
Cuban Press x 8-10 reps
Rest as needed
Prone Plank Hold x 60 seconds
Rest as needed
A. Done
B. 175 p clean pretty happy pop not quite back in the legs yet.
C. 9 min not cure on cals just did 35 seconds hard.
D. Done
Missed Monday and Tuesday do catching up.
Posting a bit late.
A; Went to 165#. It wasn’t feeling right…I haven’t done these a lot before and they weren’t racking all that well. I could have gone higher but decided to stop before my form went to pack.
B. Did one round on the bike…forgot the second on. The 8 Cindy rounds took me almost 14 minutes! I wasn’t pushing super hard but wasn’t cruising in any way. I really want to get butterfly pull-ups happening. I can’t do any yet.
C: I did planks and a waiter’s walk.
Barbell warmup done.
A. Up to 235# Lifetime PR is 255#. Missed 235# a few times and then hit it. Thanks, Coach Jean!
B. 9:07.
C. Done.
D. Extra Nike testing work later in the day:
3 mile run, 7:23 per mile
3 x 15 GHDs
2 mile run, 7:11 per mile
2 x 20 GHDs
1 mile run, 6:46 mile
30 GHDs
Nice work on your clean Brian! And you run some fast miles following GHD sit ups – holy smokes!
Ha! Thanks. Fun day. Definitely tired today!
Good thing today has light volume!
B. 13:01 look forward to doing a re-test on this one. Push ups need work. Broke them up early to 5/5 then round 5&6 had to do singles on the last 5. Also may have gone too conservative on my air squats as I know I needed the rest for the push ups. Assault bike right at 2 min for each 25 cal
A. Did this after “Cindy”
135,155,175,205,225 PR 20 lbs! Missed the first attempt then went for second attempt and got it! My judge Cheryl Brost said it was legit above parallel…
Awesome PR!!!
jeez 20lbs PR is amazing
Wow – a 20 lb PR!? FANTASTIC! I’d say that was a good day 🙂
A. Up to 140, failed at 145– not enough leg push and elbows slow
B. 11:44– push ups were tough today, and had a slow but steady squat, last bike glacial ?
C. 10# DB
Happy to be able to do everything finally!
This evening:
Super frustrating power cleans – 85 / 95 / 105 / 110 / 115 / 120 (super ugly) / 125 fail x 3 (this is my current PR weight from a couple of years ago). Tomorrow will be a better day…
Yes it will! Remember, sometimes that best tool that you can have in this sport is a short term memory. 😉
A. 240lb
B. 10:01 (assault bike is a weakness of mine)
C. Done
dyn/Mob: done
great warm up
A) got up to 135 lbs! woo hoo I struggled on the last set .. but I’ll take it ..
B). Rx’d /7:41
C). done used 3 lbs
still not feeling well, very congested but this was perfect to come back to! thanks!
Hope you got a good nights sleep and are feeling better today!
First day back after long recovery and sticking to just class WODs
A: 235# – failed 245# 4 times really bummed but it is what it is. Wanted to drop under it so bad
B: 9:15 had to break up last 3 rounds of pushups 5/5 everything else unbroken
C: 20# DB
Welcome back – take it easy this week and adjust the volume as needed!
A. Subbed with 4 sets:
Ring banded curls (feet in low rings, hips up and then curl the feet to your butt) x 8-10 reps
rest 45 sec
6 strict chest to bar pull ups
rest 45 sec
side plan hip drops x 15 reps per side
B. Yeah a workout I can do as prescribed!
8:31
C. Done 10# DBs
A. 215
B. 8:53
C. Done
Nice work on part B!
Thanks Nichole!
A. 179
B. 10:44
C. Done; 45#/66#/76#
A. 255#
B 8:27 butterfly getting better
C. Done 10#
Nice job on B Brian!
Thanks not good enough but getting better
A. 190. Have been battling sinus crud/virus for about a week now. Ticking me off. I️ think it has taken a toll on CNS. Only lifts have been tough.
B. 8:42.
C. Done
Rest up – this week is intended for you to recover so make sure you prioritize that!
My bad! Thanks Nichole! I’m also making an effort to post here now, although sometimes might be a day or so behind. I’m out of town wed thru sat so will get some much needed rest/days off.
No worries – love when you post!
DMA – done A. 95 – 105 – 115 – 120 – 125 – 130 – 135 – 140 – 145 – 150 – 155 (10# PR) Time was up! Stopped here. I think 160 could have happened! B. 9:39 Was away last week in Whitefish, Montana. Did the local programming for the week. If you are ever in Whitefish, check out Big Mountain CrossFit. Friendly people and good coaching. (We had done a variation of Cindy on Monday of last week at BMCF.) Good workout to come back to! C. Cuban Press – (all sets) 10# Db’s and 10R’s… Read more »
Congrats on the PR Barry and how fun to spend time in Montana! It is such a beautiful state!
Mobility done
A. 255# (10# PR)
B. 10:26 – I am not a big fan of Cindy due to my long limbs, but I tried to enjoy it as much as I could…
C. Done
Channel your inner Brent Fikowski!
A. 250
B. 7:42 (that messed me up!)
C. Done – 15# dbs
Really fast Pierre!
A. Up to 275. Hip and low back still a bit tight and sore so shut it down there
B. 8:01.
C. Cuban press at 45/65/85
Plank done
Wow! What kind of Cuban Press is that?
To be honest I didn’t know what it was do I googled it. Apparently the wrong one based on your reaction!
Hah! Yeah I know we had done them before but couldn’t recall exactly what they were either so I had to use Google too! Apparently you found a different one than I! 😉
I could only manage 5kg DB, but my left shoulder struggles with this:
https://youtu.be/hEiLvfKUsOk
Again, unsure if this is what was intended. However, I liked it.
Mobility completed
A)135#/145/155/165/170/175/180 95% of PC 1RM
B)10:12
C)Completed. The Cuban Presses burned.
A. 115/135/155/165/175
B. 9:34 (1:01/7:18/1:15)
C. Done