Back Squat / Front Squat
Tempo Back Squat (31X1):
2 x 6
Tempo Front Squat (31X1):
1 x 6
Heavier than Week 4.
Post loads to comments.
Exposure 6 of 8
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For Time:
12-9-6-3-6-9-12
Power Snatch 95/65
Toes-to-Bars
The barbell should be light for you and cycled unbroken on the fast end. Same goes for the Toes-to-Bars. Scale the barbell load as needed. If you’re newer to the lift, then perform Hang Power Snatches.
Post time and Rx to comments.
Better, Faster, Stronger (Jump Ropes)
Notice anything different, maybe more colorful, in the back left corner of 597 Degraw? (If not, don’t worry. It’s pretty dark back there!) This week we debuted a shiny new set of 40 color-coded Rogue Fixed Length Speed Ropes to improve your fitness experience. Here’s what we have for you:
(Quantity) Length & Color (Athlete Height):
(4) 88″ Yellow (4’6″ and below)
(4) 94″ Green (4’6″ – 5’0″)
(8) 100″ Orange (5’0″ – 5’5″)
(8) 105″ Red (5’5″ – 5’9″)
(8) 109″ Blue (5’9″ – 6’1″)
(8) 115″ Black (6’1″ – 6’5″)
A few notes on our fun new ropes:
- Please don’t knot the ropes! We have 6 lengths to choose from.
- Missing your favorite rope? It’s probably at 608! Feel free to grab it, but don’t forget to return it. We’ll only be keeping our new Rogue ropes at 597.
- Likewise, if you want to use a speed rope over at 608, please return it!
Thanks for Coach Jess for unpacking and organizing these babies. Now’s a great time to start working on those Double-Unders!
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Yesterday’s Results Board: Rest Day
Resilience Is About How You Recharge, Not How You Endure Harvard Business Review
New Evidence Suggests Humans May Have Been Dipping Crunchy Things Into Gooey Things Earlier Than Previously Thought
So awesome! For those who have never tried a speed rope, they really are the difference between having double unders and not having double unders for some people (*coughMEcough*).
Skwatz: 160 back, 140 front. I was not expecting the front squat to be so hard!
WOD in 8:57 with 5-4-3-2-3-4-5 T2B. I had a 9 AM conference call so I knew I couldn’t take a long time on this, but I also didn’t want to just default to HLR. Rhythm was not there at all.
Oh yeah, and I’m an idiot for not wearing knee socks to a high volume Oly lifting workout. Track marks all over my shins. :/
Also I managed to tear on my pinky finger. That doesn’t make any sense! Why was I death gripping with my pinky finger?!
Stella, I totally tore my pinkie also :(! IDK what the heck I was doing.
Yesterday
BSQ
305x6x2
FSQ
225×5 (*dumped the bar after 5)
Felt like death today…tough squat week.
Metcon in 13…something
Subbed 115 OHS since I can’t snatch just yet. T2B suuuucked. Tough training day.
Yesterday:
A) banded hip/ankle mobilization- a few directions
3 rds:
10 lateral box step up, L leg only
10 banded hamstring curl, L leg only
B) waiter’s carry:
4x50M ea side, 53#
not bad! Could have gone heavier but didn’t.
C) 1 mile run for max effort: 6:25
Pretty solid PR here! 25+ seconds. Very happy with this. I think this was a long time coming given all this dang cardio I’ve been investing in. Stride felt smooth today, legs felt light, found a good rhythm. Chose to run around the 608 block which i felt was less chaos. REALLY want to get out on the track now, really push my pace, and see if I can shave some more time off here. I have to be so cautious around the corners that I slow down. Now I want to see if I can hit sub 6. I think if I keep consistent with my cardio it’s possible.
D) TABATA abm situps: 94
can’t move faster. my torso sucks at flexion I’m like a wooden board trying to hinge at the hips.
E) TABATA air squats: 124
also can’t move faster here. it is what it is.
F) cardio: 155-160 HR
20 min row: 240 cal, 123-144 bpm
20 min bike: 123 cal, 108-122 bpm
legs were wasted. kind of gave up on the bike after yesterday’s 40 min thingy and today’s run/squats.
I am IN LOVE with that new jump rope setup. Thank you!!
7am w/ Brett + Ro
Tempo BSQ: 115#
Tempo FSQ: 100#
Everything moved pretty well! And it was inspiring to watch Molly H. squat. Her form is A++++!
WOD: 13:08, 52#. I was scared of this but it wasn’t nearly as bad as I expected…and actually pretty fun. T-2-b were feeling good and I broke everything up into manageable 3s and 4s (with some single t-2-b at the very end), which I think is as much a mind trick as a physical thing.
Yeah, Molly is amazing at squats!!
Strength cycle last night
So fun to a) share the bar! & b) share the bar w/Karina & Anise!
LBBS: 155x3x3
Mentally well past 150 & these felt fine.
Bench: 92.5×5,4,2
Shoulders/lats are sore from my first pull up adventures over the weekend. This was also the first time I missed on bench press, so I guess it’s just the course of these things?
DL: 200×3
200 club! Programming at 195 but asked if I could go for it. I’m missing the total this weekend (sad) so I’m glad I at least got to do this with some friends!
Before my after-school drama club starts in September, I have to fit in all the fitness on Tuesdays and Thursdays while I still can!
5:30 Short Circuit. Came for the dumbbell rows and :30 OH holds 😛 I LOVE ACCESSORY STUFF! Makes me so swole 😛
6:30 Group Class
115bsq/105fsq This is the same as week 4 *but* my tempo was much stronger today.
WOD: 10:52. Only did 54.5# on the snatches, but was able to keep solid form and move consistently. Glad I made this choice. TTBs were broken up in sets of 4 or 3…that was the easier part!
7:30 AG …lol I was pretty tired, so this class wasn’t my best. Still glad I got to come though!
-Rope climbs, a little handstand push-up practice, a little assault bike (for three minutes!? kept it sustainable….), some v-ups/situps, renegade rows, etc. Despite drinking a protein shake, I was a little low energy by the end.
omg AB, you meant ALLLLL the fitness!!!
EXTREMELY excited about this jump rope development!
6am
BSQ @ 110
FSQ @ 100
I think the BSQ was too light. FSQ felt weirdly great.
WOD in 10:34 with 52# snatches and knee raises, focused on rhythm of kipping. Enjoyed this a lot until I ripped my left pinkie, whoops.
so much actual CrossFit this week! I forgot what this feels like — ouch!
yesterday, jumping in on Brett’s work.
*about 5-8 min between pieces to recover and set up:
a. 10 min @ 85%
10 GHD sit ups
200m row
5 sandbag over shoulder (80#)
3 rounds + 10+200m+1sb
b. 10 min @ 85%
6 wtd back ext @ 2022 (15#)
4 TGU, alt arms (16kg)
20 DU’s
2 rounds + 10 reps
-switching sides on TGU was a shitshow in round 1, then sorted it out. also… 16kg KB was legit for this. back extension felt pretty easy here.
c. 10 min @ 85%
4 power clean and jerk @ 115#
15 cal assault bike
3 rounds + 4 reps
*probably should’ve scaled my bike volume to 12 cal to keep a better pace with what Brett was doing. oh well.
*getting used to moving the bb again and getting more reps overhead at medium weight.
today, 8am group class:
BSQ: 150x6x2 @ 31×1 (45×6, 95×4, 125×3, 145×1)
FSQ: 130x6x1
back squat felt pretty solid! fsq last rep was real lame — let my upper back get soft and pitched fwd a bit. VERY happy to be front squatting some weight again — wrist feels 100%!
WOD in 8:36, RX’d.
This went better than expected. Have snatched exactly once in the last 3 months and haven’t been cycling a barbell very much either. So this felt like the harder part of the workout. TTB felt smooth and… breathable! This got very uncomfortable around the 5-6 min mark on the way back up the ladder.
snatches: 8-4, 6-3, 6, 3, 6, 5-4, 4-4-4
TTB: 8-4, 6-3, 6, 3, 3-3, 5-4, 3-3-3-2-1 … i think
-even though TTB endurance is much better for me, it felt like the right choice to break this up from the beginning and take very short rests. just kept the grip a bit fresher for the BB, which I knew would feel a bit shitty.
cash out: 3×30′ HS walk — again, first time with this in a while … wrist is solid.
20 min or so of lying on a foam roller, thoracic mobility, recovery movement, etc.
Monday:
Bench: 73lbs, felt good/challenging. My brain was totally off and I accidentally put on 83lbs for a couple of reps and was like why am I failing on these? Hah. At least I know I’m in a good place.
Split Squats: I’m content to just keep these at body weight TBH. From a strength perspective I could probably hold something, but my balance is all wacky. I also remain fairly uneven from right to left.
Wod was fun. Used the white kbs, and did knee push ups. Still feeling it today! Dang.
Today:
6:30 group. Squats with Jenn!
BSQ -110lbs, pretty sure this is a pr for me. I’ve done heavier but not with tempos. Felt pretty challenging, but form remained decent throughout.
FSQ – 80lbs, again hard, but moved well. As the weight gets heavier, I worry I’m doing weird things with my wrists…maybe I just need to get over myself.
Wod: just under 10min
Scaled to midhang power snatches at 35lbs. My back feels a little funky after doing those. I suspect my form is still not great throughout.
Scaled to hanging knee raises. Mostly strict, since it’s still pretty challenging for me to do those kipping. I definitely can notice an improvement in how hard these are. I have a much easier time hanging on the bar than I used do 🙂
Hump day workout…
Pwr clean
5*5 @ 145
Push Jerk
5*5 @ #135
Push Press
5*5 @#105
20 min EMOM
1- 4 strict C2B pullups
2- 10 burps AFAP
3- 4 strict ring dips
4- 10 GHDSU
At the end of this EMOM, the pull-ups started to fall apart. I had to go to singles. I was surprised that I was able to string these together regardless. Dips were hard and messy. After the second round I had to do singles. This is such a weakness of mine. I definitely need to work on these more! Everything else went fine.
Went and got my shoulder worked on again…everything is coming together. I’m so pumped. I have a competition in one week so I’m hoping everything is working the way it is suppose to by then!!
Yoga and rock climbing tomorrow! Yay!