For Time:
5 Rounds of “Cindy” (5 Pull-Ups + 10 Push Ups + 15 Squats)
3 Rounds of “DT” (12 Deadlifts 155/105 + 9 Hang Power Cleans + 6 Push Jerks)
1000m Row
Scale Pull-Ups to Ring Rows or Jumping Pull-Ups as needed. For “DT,” the shoulder-to-overhead will likely be the limiter. Scale to a weight at which you can do the 6 Jerks unbroken. Consider breaking up the reps like this: DL 11+1, right into the HPC 8+1, and then trying to get through the Jerks unbroken. Don’t pace the row too much and empty the tank on the final 200-250 meters.
Post time and Rx to comments.
From our Instagram account: Here’s Coach David playing Spikeball at CrossFit HQ in Santa Cruz!
Join Us for the Next Iron Maiden’s Lift n’ Learn Session
All IM competitors and IM curious are welcome!
January 8, 2017
2-4pm
Pause Bench Press and Programming for Iron Maidens
BYOProgram and/or plan to focus on practicing your technique for the pause bench press, which is the variant you will perform at Iron Maidens.
Post-lifting, we will talk about general training programs for Iron Maidens, and review the blog post about modifying group class to fit your needs. This will not be a specific programming session, but rather an opportunity to discuss general concepts, bounce ideas around, as well advice on resources for setting up your template.
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Yesterday’s Whiteboard: Front Rack Step-Ups / Chin-Ups | Double-Unders, Power Snatches
Sleeping Positions: A Discussion of Pros and Cons Juggernaut
The Most Beautiful Dead Atlas Obscura
6am with McD and JessFox
Metcon: 15:23 Rx
This was a tough one. Got through the Cindy portion pretty fast and consistent, it was short enough that I was able to do all the pushups unbroken. The DT portion was expectedly rough; did the 11+1 style scheme for the first two rounds, had to drop the power cleans in the second round 5/4) with everything else unbroken, then did the last round as 4/4/4, 3/3/3, 4/2.
Did 4 MU's and ~30' handstand walk as a cashout.
7am w/McD
18:20 @115#. Followed the suggested DT rep scheme with probably a bit too much rest before picking the bar back up. HPCs were the hardest for me. Gotta say that was one of the best crossfit workouts I've ever done. Felt like I got hit by a bus after but will definitely be glowing all day.
6am with Jess & McD
Metcon @ 135# – 18:42
Cindy portion was smooth — broke the pushups in the last round. First time ever trying any form of DT. Grip on the cleans was a limiter. Maybe took a little too much rest between sets but wanted to pace and not yank the bar off the floor with shit form. Really fun workout overall.
CinDTRow: 16:12 Rx
This one hurt. Which means I liked it a lot.
Cindy portion went pretty well. All pull-ups unbroken, which is huge for me. Pushups unbroken first round, then two sets, then 3-4 sets for the rest. Decided to break up the hang cleans into two sets during the second round to save grip. Broke up the jerks in the last round, just mentally broke down. For the row just tried to stay around 2:00 pace – throat was burning at this point.
GHD: 3×15
6am with Jess and McD
14:24 @ 135# but only two rounds of DT
With all the issues I've been having with my hip decided against doing this Rx and after two rounds of DT my hip was starting to feel pretty fatigued so decided to avoid risking injury and moved on to the row. That row was awful without a third round of DT. Took my time with Cindy, push-ups unbroken for 3 rounds than 6-4 for two.
Good rest day yesterday. Walked 2 miles. Did about 45min of movement/yoga/breathing last night, which was extremely therapeutic. Slept well. But… I guess this cold has got me feeling brittle and sluggish this morning.
A. 5 min row + alternating hang/kip swings and wall facing HS hold
B. Power Clean & Jerk
Up to 5 singles at 80% (135#). Eventually found some power/speed.
C. EMOM X 20
even: 8 CTB pull-ups (butterfly practice)
odd: 15 DU + :10 L-Sit (on paralettes, straight legs)
CTB's mostly 4-4 or 4-3-1. Happy to say that the strength/volume doesn't feel like the issue, it's really just efficiency and trying to clean things up. First 4 felt pretty snappy and the back half was always more disjointed. BREATHE MORE.
Press heavy 5
45-75-95-115-135-145-155
12pm class
Finished in 18:00
The Cindy bit took just over 4 minutes and the row was just over 4 so that means I hated life while doing then DT portion for around 9 minutes. I. Hate. DT.
Cindy all unbroken.
Deadlifts 11/1, 11,1, 5/6/1
HPC 7/2, 7/2, 4/3/2
Jerks unbroken
Row around 2:05 split
Glad I got it done today because I may have made up a lame excuse tomorrow not to…
Power Clean + Hang Power Clean + 3 FSQ
25, 30, 35, 40, 45kg
3-4 sets
Single arm hand stand
Supine hang
Split squats — 2 sets of 8 ea leg @20#, 6 ea @25#, 6 ea @30#
7 mins of Ring MU transition practice
10 min AMRAP
25' OH walking lunges @73# – quads toasted
8 bar facing burpees
8 c2b pull-ups – all c2b except one at the end, 2s and 1s though
6 pull ups short of 3 rounds
Yoga class – treated this as restorative, but these isometric holds are no joke
10AM with Brer Fox
Modified DT @115lbs and 6 strict DB Presses instead of barbell push-jerks.
Finished in 17:49. My legs were on fire afterwards.
1) 7am class with McD:
5 Rounds of CIndy (5:00ish)
3 Rounds of DT (5:30ish)
1000m Row (4:30ish)
Total Time: 15:30rx'd.
-this was fun! Baby Cindy took too long though. Had to break up pushups starting in the 2nd round. boo. Love DT though! Did all as 11-1, 8-1, 6. Pretty sure I'm gonna have nice bruises on my thighs tomorrow from cycling/bouncing those cleans. 😉
PM session:
2) FSQ 3×6 at 165#
3a) Press 3×6 at 77.5#
3b) Stiff Legged Deadlift 3×6 at 125#
Slowly trying to crawl out of the fitness slump:
Came in yesterday half alive to do a 2K test and a Max press, quote of the day goes to Nate who said something along the lines of "you look washed up." HA! Couldn't be more true. That was funny.
Bulletproof back day 1: felt okay, left SI still On lockdown
Max press: 88#
Was very disappointed, 12# below current PR. But, gains will be lost. Have to keep in mind that fitness is a roller coaster. But wish it wasn't happening so close to the open
2K row: 8:08
Fine. Was shooting for sun 8 but about what I expected! Pull felt disorganized and weak. Felt good to get my wind up. Would love to retest this in the future
Today:
SI much better, especially after moving around all day. Busy busy day at the office
BP back day 2. Geez. Hard as heck but it felt awesome. Felt good and was nice and primed forrrrrr:
Amanda: 8:28 RX
9-7-5
Muscle ups
Sq snatch 95#
Fine. Would have loved sub 8 but this is definitely my fitness level right now! So I'm happy with it. Back felt awesome and was super happy to finally get some barbell conditioning in. Looking forward to getting back into the fitness flow this month.
Cash out: guacamole with J bails. Perfect Thursday.
WOD: 18:11 at 83#
Done with Cindy and on Deadlifts by 5:00, on the rower around 13 minutes, and then… over 5 minutes on the row.
More advice about my recovery on the row from Whit. Gosh, I should really consult Nick about rowing. It seems I'm not a natural mover on that m(^(^((*& f*&%&^ machine.
Took long breaks during the wod… hm, I wonder if that's a diet thing or lack of sleep thing or lack of motivation thing. I know I could push myself to my limits more but I don't.
Bye!
Wish I was able to do this mash-up WOD 🙁
4×6 left arm dumbbell press @22.5#
Alternated with 8 GHDs
Made up yesterday's step-ups with 20# DBs. 3×8
Thankfully, my shoulders didn't get as fried today.
Alternated with :20 superman
Averaged about 5 hours a sleep each night for the last three night so wanted do a steady-paced WOD. Did 15 minute Assault Bike @119 calories. HUGE improvement from the first time I did it for 15 minutes and only got 78 calories. Still feel like I'm moving like a snail on that thing though.