Front Squat
Performance
3 x 6
Add weight to last week. Use a full range of motion and control.
Fitness
3 x 5 Linear Progression
Add 5-10 lbs to last week.
Post loads to comments.
Exposure 8 of 8
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Every minute on the minute for 18 Minutes:
1) 16/12 Calorie Row
2) 40 Double-Unders
3) 10 Pull-Ups
Scale the Double-Unders to 20 attempts or 100 Singles and the Pull-Ups to banded or reduced volume as needed to allow for the reps to be completed with at least 10 seconds of transition time between stations.
Post times and Rx to comments.
Some happy CFSBKers post-“Murph” | Photo by Thomas H.
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Yesterday’s Whiteboard: Rest Day
Stop Working Out So Much on Your “Rest Days” Lifehacker
A New Origin Story for Dogs The Atlantic
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Heavy Singles Day
Snatch
155-170-187-195m-195m-190m
187 is the most I've snatched this cycle to happy with that.
C&J
205-220-235
BSQ
275-300-320
Solid 95% effort on all the lifts.
Oh right…recording the fitness.
HBBSQ 185x6x3. 180 was pretty tough on Wednesday, so I'm pleased with how well this went. Not easy, but no failing either.
WOD: I did 7 or 8 calories on the assault bike, 30 double unders, and 5 strict chins each round. I would like to name this workout "how to turn a mild hangover into a raging hangover in 18 minutes."
*misses were actually at 200-200-195. Important stuff! The first one I caught, sat in the hole for a second, and dumped behind :/
FSQ
75, 95, 105, 115, 125x5x3 (PR)
felt good. feeling more comfortable gripping the bar with my whole hand and not just letting it sit with an open palm. also my throat is caring less and less about the bar jammed up against it. good.
WOD
i did it? not much to say other than the 7/8 kipping pullups each round were a miracle because of the 3 torn calluses from murph. cal rows were something like 16-15-14-14-12-12 and jump ropes were my weakest link (ranging wildly from 90 to 50 single unders).
AR
awesome as usual
FSQT: 105 x 6 x 3
This felt HEAVY after a few weeks off, and I did my sets of 10 at 95. Just wanted to come in and see what happened.. happy here.
WOD:
10 cals on row
20 makes turned into 20 attempts for the last two rounds – think I'm finally cured of my donkey kick. next stop, investing in my own rope! Thanks Colleen for your rec.
8 pull ups, tore R hand slightly. Most likely the most pull ups I have done in 1 work out ever. Yay.
Much needed 30 minutes of mashing, stretching, twisting. R Hip flexor is angry at me, bridge pose and adduction contract/relax in table top (thanks Noah) gave me some good relief.
Is next week Crush week? Or are we testing 1RMs or both? Just curious.
Sweaty 1pm class
FSQ with Beatrice
130 x 6 x 3 – felt good!
18 mins OTM
I like this style work out
Rows — first 2 rounds 11 cals, then 10 cals, last round 12 cals
DUs — kept whipping myself in the same spot in the first couple rounds, but they improved and I had a couple rounds unbroken
PUs — 5-5 the first round, then smaller sets after that
Solid hour at the gym.
Back Squat (5/3/1)
45 x 10, 95 x 5, 135 x 4, 185 x 3, 207.5 x 5, 235 x 3, 262.5 x 2 (rep PR I think?)
Front Squat
125 x 10 x 5
Press (5/3/1)
67.5 x 5, 76.5 x 3, 85.5 x 4 (rep PR)
Bench Press
100 x 10 x 5
Strict pull-ups (+25#)
1-1-1-1-1
Today's WOD with Thomas.
Got to the pull-ups on the fourth round and decided my hands were going to rip, couldn't find any rings to do ring rows and had a bit of a mental breakdown and quit. First time I've actually ever done this. Oh well. At least my hands are intact. Should have scaled volume on pull-ups from the start and maybe broken up the DU's. Or maybe should have just gone home after bench press!
Noon class with McNoah
FSQ: 210x6x3
WOD with 5 strict pull-ups each round. Stopped rowing after 45 seconds each round. Got to the full double-unders complement in each round, except for one.
yo Samir, your noon class today? that was most definitely with RoWhit, not McNoah 😉
ran/coached comp class today but basically modified/adapted everything, partially based on my programming focus right now and partially b/c my hands are still f*cked
wu: 3 rounds
10 prone pvc passthroughs
5ea lateral box step ups (24")
:30 DB OH hold (20#)
3 sets:
8ea 1-leg RDL (16kg, contralateral)
8 each way kneeling pallof series (4 total 'directions' here)
8 reps reverse fly Xover symmetry
warm up FSQ for workout, a bit of shoulder packing since R shoulder/neck were feeling iffy again today. i think I sleep with my R shoulder completely shrugged up towards my ear and it's making my traps and levator scap on that side go insane.
21-15-9 Reps For Time:
Row
FSQ (105#)
V-Up
GHD Hip Extension
Ring Row
18:15
The RX'd version of this WOD was much much much worse, but these were good subs to keep my hands out of commission today.
FSQ: 8-7-6, 8-6, 9 unbroken
V-Ups in two sets
Hip Ext unbroken, quick
Ring Rows two sets
one extra 1:00 row for max calories when i was finished just for fun (20 cal)
15 min quad, ext rot stretch and general cool down
One of those sneaky wods I guess. Looks reasonable on the white board, and somewhere around round 3 you know it is gonna get real.
Oh, and the gym was HOT. Damn.
Dang, Whit & Charlie! You guys are going to be my inspiration this summer break 🙂
Front squats 120 6×3. Good reminders from McDowell to just bury the squats– they're accessories to the clean, and burying them is a useful skill.
Wod: 7-10 cals/round, 25-35 DUs, 6-10 pull-ups.
Cash out: a very long final dress rehearsal with 30 middle schoolers, then a run around prospect park to de-stress and get rid of some of the toxic booze from klove's house last night : X
FSQT: 125#x6x3
Ro gave good tips that improved my tipping over issue.
WOD:
Rows: 12 cals
DUs: Varied from 15-35. I need time to compose myself before starting, only probably worked for 30s on these.
Pullups: split them up 5-5 for the first 5 rounds, then did 10 unbroken.
@allie I love that you picked the day I quit the WOD halfway through to be inspired by me!!! Thanks for the sentiment though. We all inspire each other xx
8 a.m. w/Katie & McDowell.
FSQ: 200x3x3. Just didn't have 6×3 in me today. Was landing too low and getting no bounce.
Metcon: It happened! Took the opportunity to really work on my doubles for a bit, albeit with a shorter rope than ideal. Wound up stringing a set of 8 together in round 3 and was so surprised by it I almost fell over.