Workout of the Day
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A.
Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Side-Lying Windmill x 10 each
B.
Every two minutes, for 14 minutes (7 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 70-75%
C.
Every 5 minutes, for 25 minutes, complete the following:
MEN & WOMEN 40-44
Row 500 Meters
15 Wall Ball Shots (30/20 lbs)
15 Chest-to-Bar Pull-Ups
MEN & WOMEN 45-54
Row 500 Meters
15 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups
MEN & WOMEN 55+
Row 500 Meters
10 Wall Ball Shots (20/14 lbs)
10 Pull-Ups
A. Complete
B. ended w/ 120×10 (struggled)
C. 45-54: 2:48, 2:52, 2:49, 3:00, 2:57 (broke 4th set of C2B)
A. done
B. 95/105/125/155/155/155/125
C. C2B left me in the first round so I did regular pull-ups for the remainder. Rounds were roughly 3:30/3:40/3:50/4:00/4:00
A. Complete. Wall slides were very challenging. B.85#x5-105×5-120×5-145×3-150×3-150×3-125×10 (barely got the 10th rep) C. 2:52-3:02-3:18-3:33-3:24 CFInvictus brand horrible (but effective) interval WOD. I was lying in a pool of sweat afterwards. Did the 45-54 yo 15 Wall Ball Shots/10 Chest-to-Bar Pull-Ups scaling. I will be in that bracket for the next Open and the 30# wall ball and 15 C2Bs would have been to much for me right now. Rows got pretty slow the 4th and 5th round. Chest to bar done with 4-5 reps + sets of 2s and 1s to finish each round. All wall balls unbroken, because… Read more »
A. Done
B. 53/58/63/68/68/73/63 these are hard for me!!
C. 4:26, 4:11, 4:24, 4:44, 🙁 round 5
Still doing C2B in singles…need to get more strung together.
A. Done
B. 55,65,75,85,85,85,75
C. 4:00,4:10,4:13,4:15,4:20
Scaled Ctb to 10 reps. Lost them after set 2. So went to kipping. Haven’t been doing them enough, and it showed. Great workout.
A: Done
B: 90×5-110×5-125×5-155×1-F-F-150×3-150×3-125×10
C: 40-44 Rower battery’s died so I rowed to 1:55 on all rounds
3:25-3:44-3:57-4:27-4:16 ouch 75 C2B added up fast
A. Completed
B. 75, 85, 100, 125, 130, 130, 105
C. 3:11, 3:14, 3:18, 3:36, 3:44 (45-54)
WB unbroken, last 2 rounds of C2B were in sets of 5+5 and 4+3+2+1
51 y.o.
A. Done
B. Done off 155
C. 3:15
3:22
3:27
3:30
3:21
Rows around 2:05 WB 10/5 ctb UB: another nice workout. Thanks coaches.
A. Done
B. 95/110/126/155/155/155/135
C.3:51/4:02/3:59/4:20/4:40
Rowing felt slow today and ctb no rhythm
A-Completed
B-Up to 160 then 10 x 120
C-3:16, 3:19, 3:30, 3:44, 3:48 (45-49)
? How much do most of you stretch after workout?
A. Completed
B. 55/65/75/90/95/95/75, based on 105ish
C. 3:40, 3:39, 4:12, 3:53, 3:54. Used a 16# ball. Not sure what happened round 3, I was playing around with smaller reps and it took too long. Went back to just feel and did much better 4 and 5. My goal today was rowing and straight into wall balls UB, since that combo is tough for me. Mission accomplished! Thanks for the great week:)
Solid work Christine!!!!! 🙂
A. Done and LOVE these Part A’s!
B. 45-55-64-77-77-77-64# 7 out of 10
C. 3:41-3:41-3:47-3:53-3:59 (44-49)
Great Metcon today!
Nice Tracy on the conditioning!
A. Done
B. 85,105,125,150,150,150,120
C. only had 20# ball 3:20,3:25,3:35,3:50,4:00
A. Again, I love these warm-ups!
B. 95,110,130,155,165,165,135 (based off of 185)
C. Did 40-44: Unbroken 30# wall balls, C2B was the hardest part. Kept adjusting my rowing times so that I could get right into wall balls and do them unbroken, that was my goal. Rowing times: — 1:48/1:52/1:58/1:58/2:00
Rounds: 3:16/3:36/3:51/3:52/3:54
Great work Jarrod!
A. Complete
B. off 185= 95,110,130,155,155,155,135
C. Didn’t have a 30lb ball used 20#, but obviously I didn’t need it haha 1=4:20, 2=9:20, 3=14:46, 4=19:59, 5=11 ctb pull ups all wall balls unbroken to 10′
Camping this weekend I have a 70# & 53# KB with me hint hint 😉
Have fun camping! Do some shuttle runs + KB Swings for a nice conditioner!
A. Done. Love the mobility.
B. 85, 100, 115, 140, 145, 150, 120
C. 3:00 (10 wb & 10 PU). 3:30 (15 wb & 10 C@B PU) 3:38, 3:40, 3:45.
First round seemed too easy at 10 + 10. Rd 2 I tried 15 wb 10 C2B. Felt really tired from Jackie yesterday. On the final three rounds I did 15 wb + 10 pu. Running a 5k tonight.
Nice work Greg!
A. done. Quadruped extension-rotation was very helpful.
B. 55/65/75/80/90/95/80#
C. I have 2 unreasonable issues that hold me back constantly…both fear based-1. fear of breathing heavy. 2. Not believing I can accomplish the task.
Finished all rounds with 1:30-1:20 remaining BUT I scaled the C2B to 10 reps…why? I can do this. Ugh.
A huge lesson I learned doing the comp training was that no matter what I can still do 15 UB wall balls. I stuck with that today @20#. Final row was a sluggish 2:20.
Hey Mel,
Check out these articles that talk about mental toughness:
Breaking the Mental Barrier, by Josh Bridges
https://invictusfitness.com/must-read-posts/breaking-the-mental-barrier/
Mental Toughness, by Sage and Casey Burgener
https://invictusfitness.com/must-read-posts/mental-toughness/
A Case for the 11th Fitness Domain: Self Confidence, by Justin Nahama
https://invictusfitness.com/must-read-posts/a-case-for-the-11th-fitness-domain-self-confidence/
It takes practice to become more and more mentally tough. Implement these suggestions in your everyday actions and you will see a huge improvement in your mentality when tackling challenging workouts!
Thank you Nicole! I will read them all. I appreciate the help.
A. Done B. 44,53,62,65,70,71,66 (really struggled; was only able to get 3/10 reps in last set. Wasn’t until later that I realized I was accidentally working off 88# 1 RM. My 1 RM is 83# won’t be making that mistake again 😉 C. 21:26 round 1- 4:00 round 2- 4:20 round 3- 4:10 round 4- 4:15 round 5- 4:41 Feedback and Question- Feedback- The mobility you’ve programmed is fantastic and having the breakdown for each age group (weight and reps) in today’s Metcon was AWESOME. Thank you so much for this programming, Coach CJ! Question- I was consistently doing the… Read more »
Honestly, I would just go by feel. Recovery is the name of the game so if you are able to recover and have time for those conditioning sessions then sure. However, if you are running around trying to squeeze that session in, not able to recover well and are feeling tired coming in the next day then skip them. Listen to your body, it will tell you if it is too much.
Thanks, Nichole 🙂
A. Done
B. Last 3 sets of 3 reps @50kg and then 10 @75%
C. Passed all rounds:
1st: 4.20
2nd: 9.33
3rd: 14.45
4th: 19.18
5th: 24.48
I used my Fenix2 during C. part and average bpm was 165 (86%) and maximum during 25 minutes was 180 (94%). For me this was good threshold workout based on numbers and felt good all the time to the finish.
If we see heavy squats tomorrow this is super good program for me based on first week.
Happy to hear you are feeling good on this program!