Workout of the Day
Dynamic Mobility and Activation
Every 2 minutes, for 12 minutes, complete:
Interval 1 – Scap Mash x 45 seconds per side
Interval 2 – Hamstring Floss
x 10-12 pulses per side
A.
Every minute, on the minute, for 5 minutes, complete:
Jerk Balance x 1 rep
and then . . .
Every 2 minutes, for 10 minutes, complete (5 sets):
Pause Jerk x 1 rep + Jerk @ 90+% of 1-RM
*Please use blocks for the jerks
B.
Four sets of:
Deadlift x 5 reps @ 1012
Rest 2-3 minutes
*Take the 2 seconds at the top to focus on a solid brace through your midline and pushing against your belt
C.
Every minute, on the minute, for 30 minutes, complete:
Minute 1 – Power Cleans x 5 reps + Burpees x 6 reps
Minute 2 – Front Rack Alt. Reverse Lunges x 12 reps
Minute 3 – Double Unders x 20 reps + Pull-Ups x 10 reps
40-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs
M and A done
A. Up to 135
B. 185, 205, 215, 225, 235 (PR for 2 rep even with the pause)
C. 305, 325, 335, 345 whew
D. I really wanted to hit all the reps so I used 95 lb. Did last weeks reps: 5/5, 10, and 20/10. Depending on next week might go up in weight or actually hit the prescribed reps
Mobility: Complete
A. 205# Then hit a wall and couldn’t jerk at all. Felt exhausted.
B. 405#
C. Made it through 6 rounds averaging 30 sec work/30 sec rest. Hit another wall and was unable to go on. Going to take a couple of days to recover and see how I feel.
A. Jerk Balance – went lighter this week because I didn’t feel that good about them last week. 75, 95, 100, 105, 110
Jerks 145(f), 145, 145(f), 145, 150(f) goal was to be 145 or higher.
B. Deadlifts 195, 215, 225, 235 Felt pretty strong on the Deadlifts today.
C. Tried the first round of EMOM but found I was just too sore for the reverse lunges. All those sled pushes yesterday did me in. Modified the WOD to still include DU’s, Hang Power Cleans, and Pull-ups.
A: complete 205#, 225
B: complete 275#
C: complete , 15min, rx
A. Back really sore on dips so stayed light (165)
B. Scaled down a little due to sore back, 225,275,295,295,295
C. Modified, back was killing me (should have skipped DL’s)
10 burpees, 10 db lunges(44lb.) 20 du+10 pull ups
Did 12 days of Thankfullness 48:35
Scaled,
1. 250 Row
2. 4 ring push ups
3. DB thrusters 25#
4. Burpee Box Jump
5. HSPU to 2″ abmat
6. Pull ups
7 KB swing 53#
8. DB snactes 30#
9. TTB
10 OH walking lunges w/25# plate
11. Ring dips w/band
12. Manmakers w/25#
Not able to do tomorrow so wanted to do today!
Happy Thanksgiving everyone!!!
A: Modified (shoulder): Behind the neck and less than Rx. 175# w/ focus on speed of feet and speed getting under
B: 305, 325, 335, 335#
C. All 30 sets completed @ 115# (50 y.o.) Nearly all sets under 35 seconds.
Mobility done
A. 95#, 95#, 95#95#,100#
Pause jerk with jerk- 90#, 90#, 94#, 95#, 100# (not too quick with moving the feet yet)
B. DL-165#, 170#, 175#, 175#
C. 90# on power cleans, 50# on lunges, single unders. Like this workout til round 25!!
**i got my new, special ACL titanium brace today. Yay!!
Mob and Act done
A. 95/135/135/155/185 then jerk work at 225. Felt heavy today, tech took effort.
B. DL all sets at 335.
C. Done Rx 37:51
Enjoy you holiday.
Mob done
A. 115-125-135-145-155# jerk balance
195-200-200-200-200# pause jerk + jerk (these were a fight for me today to hit this percentages…did a lot of supplemental shoulder work this morning before I trained)
B. 245-265-285-305# (1012 tempo deads for 5 reps)
C. 105# for 5 power cleans + 6 burpees (0:22-0:24)
Subbed out front rack lunges with 8 glute ham raises (0:23-0:26)
20 DU+10 pull-ups (dubs weren’t on today but PU unbroken, 0:23-0:30)
Yeah, I agree with you Al, the bbq smoke and smell was a bit nauseating! ?
Mobility done
A. 105,110,115 then back down to 113 to work on stability and door position.
B. 133, 135,135,135,138
C. 205,215,225,225
Did invictus competitors thanksgiving wod with non masters friends. Fun!!
A. balance @ 155-185
.pause and jerks @ 225/240/240/240/240 no misses
B.mobilized back for 15 min while my partners did the deads- did reverse hyper
C. I did every rep of EMOM but………..at about round 3, the neighbors started the BBQ up- cooking Meat and the smell of burning fuel during this kind of WOD is another level of torture.
A. 105/115/125/125/130#
B. 145/145/150/155/155
C. Done Rx and actually somehow felt better than last week. That was a nice surprise! Happy Thanksgiving everyone!!
A. 110/115/120/122/125
B. 115/105/115/120/125
Skipped Deadlifts to do WOD-Back was a little sore from yesterday
Better this week than last week.
Still improving on DU and Pull-ups
Did something every minute-Used 45lb bar on Lunges this week on all sets
Did a “hero” WOD at the box today. Honoring the birthday of a wife of a former member who battled lung cancer valiantly. She ultimately lost her battle, but continued to crossfit up until the end. Gladly put aside the Invictus programming for a day.
“Cindy’s Birthday WOD’
4 Rounds for time of:
5 Front Squats 165/110
10 Knees to Elbows
5 Deadlifts 165/110
10 Toes to Bar
5 Jerks 165/95
10 Ring Dips
Every 3 minutes stop and do 1 round of Cindy: 5 pull-ups, 10 push-ups, and 15 squats.
A. 65/85/95/105/115
Then 125/130/130/135/140 only got to 83% as I’ve really stressed my hands and fingers from fighting the catch of my clean yesterday, it was ugly and I’m paying for it now
B. 140/150/165/180
C. Subbed 12 V sit-ups for burpees…no go on those today…
Got thru all 10 rounds…had a coming to Jesus talk at round 8 and wasn’t giving in…one of the most mental metcons I’ve tackled…looking forward to more reps and heavier loads in next Wednesday’s 30 min emom ?
So I should look forward to more Wednesday’s like this? Doing this alone on the regular will be a battle!!
Felt good to be back after my injury. First, thought to be a hernia from the GHD turns out to be a torn groin muscle. Working my slowly back in.
M & A Done
A. 95# Across
B. 135# Across
C. Skipped due to lunges still difficult without pain.
Mobility completed
A1)85#(5)
A2)155#(2)/165(3)
B)245#(2)/255(2)
C)Completed @115#. Finished first 7 rounds and then UPS came in with a delivery which interrupted round 8. Took 3 minutes off and then completed rounds 8-10. Thank you UPS!
Happy Thanksgiving!!!
A1. up to 60kg
A2. up to 85kg – pause felt good
B. Lower back so jammed from Mon & Tue that I didn’t put more than 130kg to bar
C. Did 21min instead of 30min as Rx. Happy that at this week was able to keep pace full 7 rounds. Next week full 10 rounds;)
Oh no Sami! Is it feeling tight?
Yes it is but it’s not bad, mobility and stretching helps. It has been actually like this last couple of weeks. As safety mechanism I haven’t done deadlifts with heavy weights. My competition is 12/12 so I don’t want take damage to anywhere right now;)
M and A done
A. up to 155 on jerk balance THEN 165, 172.5, 180, 187.5 195 (felt way better on pause from last week)
B. 295, 325, 345, 365 (deadlifts are feeling nice and strong)
C. changed this up to a 20 MINUTE EMOM of 1. 3 strict HSPU 20 double unders 2. 5 C2B pu and 5 burpees (changed this up as going out of town this weekend and won’t get to work out Friday or Saturday so omitted lunges to hit some back squats tomorrow morning…getting better at strict HSPU)