early May:
A. 25 CTB chin ups - each set for time
(focus is highest speed possible per set - rest 3 min b/t sets x 5)
B. High Bar Back Squat @ 30X1; 2-3 x 5; rest 4 min
C. L Sit - amsap x 5 attempts; rest 90 sec b/t sets
late May:
A. 10 Thrusters; rest 1 min x 5 sets - build load per set
(constant movement is required, no pausing at rack or overhead)
B. L Pull Ups @ 2110; 5 x 5 - weight yourself as needed; rest 3 min b/t sets
C. GHD Raises @ 1010; 20 x 5 sets; rest 90 sec
post times, loads and notes to comments
triple on Sat and double on Sun for early May
double on Sat and Sun for late May
60 comments:
Early May double?
A. 95/105/115
B. BWT x5 x3 sets
C. 20 xUNB x3 sets
I've been keeping the governor on for the past couple wods, I think I need to start ramping it up to RX'd purely for motvation, versus ego. I felt like I was just hitting my zone when I was nearing the end of the wod.
early may:
A. 1. 24, pb + 1 rep = 45 sek
2. 9 + a bunch = 2:05 sek
3. 5 + 5 + a bunch = 2:18 sek
4. 5 + 5 + 1...DNF
B. 3x100 - 3x102.5 - 3x105 - 3x110 - 2x115 kg
C. 19 + 15 + 13 + 13 + 10
Ripped upp my hand, called it quits. Felt strong first set of CTB, then weak. Happy with 24 reps, but I need to do them more fluidly. Starting to learn the high bar, felt ok, but I gave up mentally on the last one. Did C-part on parallets since my hand hurt to much to do it on the floor.
late may
A. 75,85,95,105,115 - maybe a bit low
B. unweighted, 8 lbs, 11,14,14
C. unbroken- ouch
A 95 105 110 115 120(10) last set very challenging
B bwt bwt 10 16 16 (these have improved so much)
C unbroken- hands at sides, burned
A. 95-105-115-125-125
B. 35-40-45-45-45(4)
C. Unbroken (3 last sets where very challenging).
Today I trained over a leg problem because it didn't got better at all from yesterday off (massage + stretching)... we'll see tomorrow.
A. 65-70-70-70-70
Took a 2 seconds break in rack position after rep #8 in last set.
B. Had to break every set. Best one was 4-1, but legs were not completely straight.
C. UB, UB, 15-5, 10-5-4-1, UB
Really had to talk to myself to do that last set UB
early May:
A - seconds: 54, 77, 62, 72, and 91. All sets broken at 15 :( grip shot.
B - lbsxreps: 225x3, 275x3, 295x3, 315x3, 335x2. Feel the burn...
C - seconds: 23, 25, 20, 21, 18
Really unhappy with my ctb's. Hands were bleeding all over the bar for my squats :(
A. 110/120/125/130/135(7)
B. 5-5-5-5-3 all bwt
C. 20-20-20-13-10
fighting a headache again today... tight muscle in my neck are the cause I think...
Early May
A. :31 :57 2:09 1:33 1:47
B. 275 295 315 335 all x3
C. Done on rings:
:34 :23 :25 :22 :27
Early May:
A: 75s,73s,74s,86s,86s
very happy to finish this and all rounds under 90s. First 10-15 each set unbroken, then very broken...forearms pounding.
B: had to skip this today
C: On rings - 19,15,15,15,15
could not get feet off ground so went to rings...really need to work on flexibility.
Where the heck is everyone today - I wonder if everyone feels like i do today - like i got hit by a truck!!
A. 65/75/80/85/90f at 8 absolutely nothing in the tank today
B. All UB kipped legs up then made sure i held them on the way down at tempo. Think i could have added weight but just too bagged and sore today. I am seriously paying for my holidays.
C. NO GHD so will do these at the gym I am going to tomorrow to work on my Cleans - yay very excited just hope i have a little more energy tomorrow.
Late May:
A. 55#, 65, 75, 85, 95(6)
B. Body weight, 5x5. Set 1 broken -3reps+2reps. Set 2-5 UB.
C. Scaled to 10 reps per set. 5 rounds completed.
Notes: For A, finished out 10 at 95, paused at rack after rep 6, 8, and 9. For B, L-position was weak, legs were locked but dropping below parallel. For C, this is a new movement to me, scaled reps based on ability to keep up tempo. I have weak@$$ hamstrings! BWT: 160#
Late May:
A: 50kg(110 lbs) all sets. Could probably have gone up ~5 kg but my lowest gain-weight on barbell at home is 10 kgs. Last set tough but didn't have to scream my lunges out to get it up.
B: All without bonus weight. unbr/unbr/unbr/3+1+1/2+2+1
C: Subbed for 40 kg good-mornings.
Unbr x 4 last round 16+4 with a few seconds rest on the top at the split.
Gotten sick and am almost bursting with will to train! Damn! Well, resting another day or two it will be...
A.
105/115/125/135/145(5+1+2+2)...was surprised at how difficult last set got considering 135# wasn't too bad
B. with weighted vest
5(27#)/5(30#)/5(33#)/3+2(36#)/4+1(36#)...
C.B/UB/UB/B/B...these hurt...lower back cooked
A. 65, 95, 105, 115, 125
B. 10, 15, 20, 20, 20
C. unbroken
Early May:
A. 28, 36, 57, 67, 83 seconds
B. 135, 155, 185(2), 185(2), 185(2)
C. 25, 10, 13, 11, 9 seconds
Mixed butterfly and regular kip. First high bar in years. Felt better than I thought, but still stayed very light.
A. 75, 80, 85, 90, 95
B. 4, 4, 4, 4, 3 - had to reset legs each time.
C. did swiss ball curls instead.
Late May: M 32/5'7"/173
A. 110/120/125/130/135
B. 5/5(10lbs)/3+2(10lbs)/3-0
C. 20/20/11+9(assisted)/9+11(assisted)/13+7(assisted)
A:Fell on my butt on the 4th rep of last round but didn't drop bar.
B:Bad shoulder prevented from continuing
C:Hamstrings got destroyed so used arms for assistance on 3 out of 5 rounds.
Lisa,
Way to stick with it when ya feel like crap.
I'm still around. Been MIA trying to get my shoulder figured out and my head in the game. Decided to go the way of the CFC affiliate team so once the remaining team members are chosen (this weekend) I'll be following Brett's programming. However, I'll ABSOLUTELY be checking in to see how you and the other ladies continue to kick ass.
James.......there are no words....thanks doesn't even begin to encompass the gratitude I feel for all that you've done for me.
Although I may not be following your blog I will continue to use your philosophies as motivation during the weeks ahead.
"Full effort is full Victory" and my personal fav......
"You're not thirsty....you're just being lazy" ;o)
This WOD was brought to you by the letter 'scaled.' Due to a myriad of mysterious maladies I had to back off huge today so I may live to fight again.
A. Front Squats - 130,135,140,145,150
B. L-Sits for AMSAP - 15,15,12,10,10
(I may never do an L Pull-Up again, they wreck my neck every single time, which is why I'm tweaked today)
C. GHDs - 20,20,15 done. All done with arms behind back.
D. Trap 3 Raises - started with a pebble and worked myself up to a Revive bar. I rule.
Should was not happy with thrusters today so I went with the front squats. I may have hurt my shoulder yesterday being to exuberant during the WOD. If that's the case, I am this guy - http://sports.ca.msn.com/other/photos/gallery.aspx?cp-documentid=22958613&page=4
@ Thames CrossFit
Late May
A. 110,121,126,132,137
B. BWx5x5 (pronated grip)
C. No GHD so subbed kneeling glute/ham pull w/ band @ 40X0 x 8 for 3 sets
late may
a. 85, 95, 105, 115x7, 105
b. bwt, 5, 7.5, 10 (legs starting to drop on 5th rep), 7.5
c. harop curls 12x5
28 5'10'' 171
Late May
A: 95-105-115-125-135(7/10)
B: weighted vest
20-25-30-32.5-35
C: Unbroken.
Notes:
A: I really wanted 135 for 10 but didn't have it w/ only 60 seconds rest.
B: Felt good. Was sticking 2.5 and 5 pound plates into a 20# vest. Looked ridiculous.
C: Hands across chest. Back starting seizing after round 3.
lol... geoff ur crackin me up!...
A- :28 /:28 /:27 /:28 (bad rip on this set so cut it off here)
B- 275 /275 /275 /295(2) /295(1)
C- :16 /:17 /:17 /:17 /:20 (:87)
felt like @$$ 2day...
~gm2
Early may:
Haven't sone ctbs in, well, a long time. Maybe 10 weeks. Lat still bothering me, but getting better. Needless to say the ctb endurance sucks biig time.
A: :30, 1:30, 1:48, 2:12. Sad. Ripped on 4th set, so stopped early. Mostly singles by the end. Unit youre a beast!
B: 140/3, 150/3, 154/3, 156/3, 160/3, had a bit of room.
C: on rings. :26, :20, :19, :14, :14 rings suck.
I'm gonna start warming up with ctb work. I can't see them not being at regionals.
Might do an easy ruck march later.
Late May:
A: 75/85/90/95x10, 100x6/4
B: x5, 10x5, 15x5-3
C: 20x5 (Hams were fried after that)
Ali
I am glad that you are OK and that you are looking after your shoulder!! I wish i had and affiliate because i am pretty sure i would go that route too, so good luck and I will be cheering hard for you guys at regionals. I will miss your posts and having someone to help keep me inspired and motivated.
have been away from the computer the last 4 days.
Monday(did sundays WOD)
Wall balls: 40-40-40-31+9
Pull-ups: 30-30-30-30
Amrap in 16 minutes
12 hspu on a rock and log in the park
25 anchored sit-ups
20 burpees
rounds 3 + 10 HSPU
Tuesday
SDHP: 115-125-135-140x10 145x6
Ring push-ups: 19-12-10-10-9
Flight simulator: 11:25
Wednesday
Thrusters: 95-115-125-135x10 145x6
L-ups: bwt-5-10-15-20x5
GHD raises - 5 x 20 miserable
a. 90, 90, 100, 115(broke),95
b. 5,5,5,5(10lbs),5(15lbs)
c. Modified 20x5
Late May
A. 60kg, 70kg, 80x7, 75x7, 70x7
B. 20lbs, 30, 40, 45, 50x5
C. 5x10
My post chain still needs recovery from the last GHDRaise hell...
Lisa M,
I too feel ragged today. Its interesting that the trend among big dawgs is a low energy.
Late May:
A. 95/105/110/115/120
absolutely no thunder in my thrusters
B. Bwt/5lbs/5lbs/5lbs/5lbs
held perfect form and tempo
C. Harop curls
I need to get a proper ghd, all these harop curls are killing my knees.
late may
warm up: squat clean to thruster up to 215. squat clean up to 255.
A. 115 125 135 140 145
B. 12kgx5 35lbx5 35lbx4-1 12kgx5 12kgx5
C. 20x3 unbroken
A - 111/116/118.5/121/123.5
B - 5/5/5/5/5
C - 20/20/13+3+4/13+4+3
Early Mayer: was looking forward to a double, oh well, I can wait until the triple on Sat.
A. :30, :30, :29, :28, :36
last set got tough, lost rhythm
B. 255, 265, 275, 280x2, 280x3
C. :28, :23, :21, :20, :20
Last 5-10 sec my feet drooped below my hips each set
forgot to say i broke tempo on the last set of thrusters. had to quick pause in the rack on 8 9 and 10.
late May
A. 115/125/135/145/155X9, got 10 overhead but not locked out.
B. 15/25/35/45/50X4, used a backpack loaded with weight, which is definitely easier than a weight belt cause it makes it easier to keep the legs up.
C. 20 (2 purple bands)/20x2 sets (1purple band)/20x2 sets (no band)
Late May
A. 65, 75, 85, 95, 105B (5/3/2)
B. All BWT UB, 3/2, 4/1, 3/2, 2/2/1
reset legs each time, slight bend in knees and kipped
C. All UB with GHD length set at 7
I didn't have a lot in me today either but I trained at the end of the day vice at O'dark hundred like I usually do. And on my lunch break I did some isolated tricep and rhomboid work as they are weak for me. Need to get those damn ring dips!
Late May
A. 95/105/110/115/115(5+3+2)
B. UB(bwt)/UB(bwt)/3+2(15#)/UB(bwt)/UB(bwt
C. UB x 5
Notes:
Thrusters were much harder than I thought. I seriously figured I would get up to 135#+ but man was I wrong. Feel like I fatigue easy on these.
Despite being an early Mayer, I felt the urge to do "Flight Simulator". Goal was to break 10min.
Past results:
Aug 5: 27:28
Oct 9: 12:58
Tonight: 10:47 (PR)....no misses!
38/6'2"/198 - Early May - Hurt
A C2B: 33, 1:15, 1:52, 2:05, 1:57 - Not an ideal pullup bar where I did this WOD. Low and very narrow made this difficult.
B HBBS: 135, 165, 225, 265, 295# - All 3's
C Lsit: 25, 20, 17, 15, 15 - On dumbells
Late May
A. 65, 70, 75, 75, 75
B. all done in big band...can't do L pull ups...working on it!!
C. all UB
didn't feel well doing this workout today...better luck tomorrow!
Late May
Had to take today off. I went Sunday, Monday, Tuesday, and was too smoked today. Still really sore from the runs on the weekend and mentally tired.
I'll do Thursday, rest Friday, back on track for the weekend. Exams do it to me every time.
Late May
A: 95/100/110/115/120
B: All 5 sets done @ body weight
C: Didn't do ran out of time.
My warm up was el-terriblay, due to my trainin mate and I taking turns watching my son who was with us, though the little guy suprised everyone including me when he knocked out a couple legit push ups, while being suspended on 2 pairs of parrelletes....kind of creepy that the little dude starting to get pecs and he isn't 4 yet....must be the paleo.
A.111,116,121(8)x3
B.10,10,20,25,25(4) Weight belt sup grip
C.UB,12//,13 then started cramping bad, and packed it in...weak.
Late May
emotionally and mentally drained today, but went and got it in, and glad I did
A. 55, 65, 75, 80, 85, 90 (was close, REALLY wanted to rest on the8th one, but somehow pushed through!)
B. BWT 5, 4/1, 4/1, 4/1, 3/2
C. Only my second time doing these so did 10 x 5....and still ouch!!
nice work on the Thrusters Melissa !! :)
Checked comments for the first time today and was surprised to see that many people were feeling not 100% as I was. I backed off on this one and subbed shoudler press instead of thrusters...tweaked my lower back doing those SDLHPs somehow
A. 25 kg, 26, 25(7+3), 22.5(7+3), 20(7+3)
B. All Bwt
C. 10, 10, 10, 10, 8 (these were strangely therapeutic for my lower back...felt a lot better after these)
Going to re-evalutate if I have taken enough time off since sectionals. I'll see how the next few workouts go. If I am not ready to eat bees might take some more time off/significantly reduce the training workload.
Thrusters
start at 115 then my wrist were happy so I decrease to 95 and did all sets at reps and fast. This felt good
L pull ups
55 5/62.5/5 same for all sets however the reps decreased to 4 4 and 3 reps
used beets little kid back pAck
thanks
Ghd s - unbroken
6 15 19 20 20
better for me worked on form. Thanks to m dog for the help even tho u cheated on the L pullups lol
d
Late May
A. 95,105,115,125, 5+4+1/130
B. 10,20,30,35,40 all sets of 5
C. Subbed Harop Curls 20x5
Late May
A. 95/115/135/145/155(7-got forward on toes and lost it)
B. bwt for all 5/5/5/5/4
C. unbr.
Notes: Felt sluggish during warmup but had the gas to turn it on. Thrusters hard, but pulls felt great.
Brandon
A) 55/70/85/95x7(just quit digging in as soon as it got challenging...plus got distracted by thumb pain...)/ 95x10. Thanks to David m for the encouragement on that last set.
B) 5x2.5#/5x5#/5x7.5/5x10#(David said I did 4 here, but I'm pretty sure it was 5...so, 4 or 5 here). 4x15#. Used a light bag with plates in it for weight. When I emptied it after the last round I realized I had 15# in it instead of the 12.5# I thought was there! It was like Christmas!!!
C) 20/20/19/13/16...these were so challenging today.
Not great tenacity lately or since sectionals really..
trying not to over think this...it will come.
A. 75 85 95 100 105 tough!
B. no sets unbroken (ie, dropped toes below hips 1x per set)
C. all UB
Late May
A: 105,110,115,120,125(5)
B: 35#,12kgx4
C: unbroken 20x5 (GHD back extensions)
Only got 5 thruster at tempo on the last set. THe L pull ups were really tough with the addtional weight.
Late May
A. 105/110/115/120/125
B. 15/20/25/30/30 Lost L on sets of 30
C. All UB
late may 29 yom 186 lbs
A. 95/105/115/125
B. 5/5/5/5/5 bwt
C. 12/12/12
went easy today as I've got vball playoffs tomorrow night. I have a hard time with the GHD raises and anything with the word "L" in it...
A. :35,:43,1:04,1:24,1:25
B. 275,280,285,305,315
C. :22,:20,:15,:16,:15
30-35-35-40-45(8-2)
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