25
Jul
Wed, July 26th and Thurs, July 27th
Heads up! We have just over one month left in our body composition change challenge! Stay focused! Contest ends on August 5th, so that will be the last day to get measured and weigh in!
Wednesday Oly
Tall Jerk
3×3
Split Jerk
3×3
Back Squat
3×3
Thursday CrossFit
Push Press
3 rep max
Then, 3 rounds for time:
75 double unders
50 air squats
25 kettlebell swings, 24/16
Post time to Comments.
6am bromance with Baston
Squat 3 x 3 @ 255
Press 3rm @ 140, Mike Wask show me your ways
FPP-style Chin-ups
16-14-12-10-8
Will do today’s conditioning later, you heard it here.
Thursday’s Metcon
10:14 w/ the 2pooder
Some quality alone time with Matt, it was long overdue.
Romanian DL’s (my new Wednesday thing): 5×5 @ 205# (10# jump from last week)
Push Press: 3-3-3 (155-165-170)
100 GHD’s with about 20-25 strict pull ups mixed in.
Some quality alone time with Matt, it was long overdue.
Romanian DL’s (my new Wednesday thing): 5×5 @ 205# (10# jump from last week)
Push Press: 3-3-3 (155-165-170)
100 GHD’s with about 20-25 strict pull ups mixed in.
Tall Jerks:
45(3)-55(3)-65(2)
Split Jerks:
65(3)-75(3)-85(3)-95(3)-105(3)
Back squats:
105(3)-125(3)-125(3)
Pulled a muscle and called it quits. Womp womp.
Nooooo! Are you ok?
Tall Jerks:
45(3)-55(3)-65(2)
Split Jerks:
65(3)-75(3)-85(3)-95(3)-105(3)
Back squats:
105(3)-125(3)-125(3)
Pulled a muscle and called it quits. Womp womp.
Nooooo! Are you ok?
Tall jerk: 63
Split jerk: 90
Squat: 120
thursday:
push press: 85-90-95-100 … tried 105 but failed on the third rep
wod: 12:29 rx
Warm Up Rolling Hills on TM for 600m
Strength – 5 x 3 DL, 275, 295, 305, 305, 225 (8 reps as back tightened up)
AMRAP 5 mins (had to run)
5 HSPU, 5, V-ups, 5 tricep extensions
Running home from work
Warm Up Rolling Hills on TM for 600m
Strength – 5 x 3 DL, 275, 295, 305, 305, 225 (8 reps as back tightened up)
AMRAP 5 mins (had to run)
5 HSPU, 5, V-ups, 5 tricep extensions
Running home from work
I’ll be at OG today at 2:45 pm if anyone is interested in coming early.
Sunday’s WOD:
3+74 Rx
OHS unbroken, dubs were terrible today and lots of sand on the rower.
Sunday’s WOD:
3+74 Rx
OHS unbroken, dubs were terrible today and lots of sand on the rower.
Tall Jerks
https://youtu.be/48h5_Br5q_w
Tall Jerks
https://youtu.be/48h5_Br5q_w
BACK SQUAT
10 – 8 – 6 – 4 – 2
Rest as needed between sets. We will be building in percentages week after week inside this progression.
Enter current/estimated 1RM Back Squat
Submit
10 Reps @ 71% of estimated 1RM Back Squat (275)
8 Reps @ 76% of estimated 1RM Back Squat (295)
6 Reps @ 81% of estimated 1RM Back Squat (310)
4 Reps @ 86% of estimated 1RM Back Squat (330)
2 Reps @ 91% of estimated 1RM Back Squat (350)
“ALVERSTONE”
Ascending Ladder for 7:00 –
1 Power Clean, 30 Double-Unders
2 Power Cleans, 30 Double-Unders
3 Power Cleans, 30 Double-Unders
4 Power Cleans, 30 Double-Unders
5 Power Cleans, 30 Double-Unders
Rx – 165/110
Continue to add (1) power clean per round until the 7:00 time cap is reached.
Post last completed round + partial repetitions to comments.
For example, if an athlete cleared the 5 PC + 30 DU round and completed 6 Cleans + 10 DU at the 7:00 cap, that athlete’s score would be 5 + 16.
8 rounds + 1 power clean RX
BACK SQUAT
10 – 8 – 6 – 4 – 2
Rest as needed between sets. We will be building in percentages week after week inside this progression.
Enter current/estimated 1RM Back Squat
Submit
10 Reps @ 71% of estimated 1RM Back Squat (275)
8 Reps @ 76% of estimated 1RM Back Squat (295)
6 Reps @ 81% of estimated 1RM Back Squat (310)
4 Reps @ 86% of estimated 1RM Back Squat (330)
2 Reps @ 91% of estimated 1RM Back Squat (350)
“ALVERSTONE”
Ascending Ladder for 7:00 –
1 Power Clean, 30 Double-Unders
2 Power Cleans, 30 Double-Unders
3 Power Cleans, 30 Double-Unders
4 Power Cleans, 30 Double-Unders
5 Power Cleans, 30 Double-Unders
Rx – 165/110
Continue to add (1) power clean per round until the 7:00 time cap is reached.
Post last completed round + partial repetitions to comments.
For example, if an athlete cleared the 5 PC + 30 DU round and completed 6 Cleans + 10 DU at the 7:00 cap, that athlete’s score would be 5 + 16.
8 rounds + 1 power clean RX
BACK SQUAT
10 – 8 – 6 – 4 – 2
Rest as needed between sets. We will be building in percentages week after week inside this progression.
Enter current/estimated 1RM Back Squat
Submit
10 Reps @ 71% of estimated 1RM Back Squat (137)
8 Reps @ 76% of estimated 1RM Back Squat (147)
6 Reps @ 81% of estimated 1RM Back Squat (157)
4 Reps @ 86% of estimated 1RM Back Squat (167)
2 Reps @ 91% of estimated 1RM Back Squat (177)
“ALVERSTONE”
Ascending Ladder for 7:00 –
1 Power Clean, 30 Double-Unders
2 Power Cleans, 30 Double-Unders
3 Power Cleans, 30 Double-Unders
4 Power Cleans, 30 Double-Unders
5 Power Cleans, 30 Double-Unders
Rx – 165/110
6 rounds + 3 power clean RX (focused big time on form)
Accessory work:
Form/technique power clean 75-80lbs
20 min EMOM 1 Hang Power Clean + 1 Hang squat clean on blocks
Muscle work on high and low rings
Frontline
800m run
50 du
50 sit ups
40 du
40 push ups
30 du
30 sdhp 65#
20 du
20 hpc 65
800 m run
19:38 rx
Frontline
800m run
50 du
50 sit ups
40 du
40 push ups
30 du
30 sdhp 65#
20 du
20 hpc 65
800 m run
19:38 rx
12RFT
1 PC @85
3 HSPU (2 abmats)
1 PC
6 Burps
1 PC
9 KB American swings @16kg
27:26
Thanks for joining me on this one @Ashley ????
2 dollar ante:
PAILS / RAILS Mobility
FRONT SQUAT (tempo)
3×5 #135
WOD: AMLEIA
15 min AMRAP:
10 Kipping Pull-Ups
10 Deadlifts, 185/115
7 + 4 Rx (did reverse order)
The post Amleia appeared first on Pocket WOD.
CP Bike ride, 2 lap PR!
Distance: 12.46mi, time: 43:30, pace: 3:29min/mi, speed: 17.19mi/h.
Locked and loaded for Oct 7th. Just signed up, more the merrier, let me know if you’re up for the challenge and join our group!
https://toughmudder.com/events/2017-tri-state
CP Bike ride, 2 lap PR!
Distance: 12.46mi, time: 43:30, pace: 3:29min/mi, speed: 17.19mi/h.
Locked and loaded for Oct 7th. Just signed up, more the merrier, let me know if you’re up for the challenge and join our group!
https://toughmudder.com/events/2017-tri-state
Evening swim @ AG with Jon
200 yard warm up
2 sets of 5 100’s on 1:45 (took about 5 minutes between each set). Consistently finished each 100 in 1:15-20.
200 yard cool down
Evening swim @ AG with Jon
200 yard warm up
2 sets of 5 100’s on 1:45 (took about 5 minutes between each set). Consistently finished each 100 in 1:15-20.
200 yard cool down
Tall Jerks @ 55#
2 pause press to forehead and jerk + 1 tall jerk from the shoulders
2×3 tall jerks
The tall jerks were initially super intimidating, but were really helpful to help me dial in the press under the bar.
3×3 Jerk @ 100#
Getting my confidence back with the split jerk
3×3 Back squat @ 140#
Tall Jerks @ 55#
2 pause press to forehead and jerk + 1 tall jerk from the shoulders
2×3 tall jerks
The tall jerks were initially super intimidating, but were really helpful to help me dial in the press under the bar.
3×3 Jerk @ 100#
Getting my confidence back with the split jerk
3×3 Back squat @ 140#
Coaching tomorrow ! 5pm & 6pm
Who’s in?
Wish you were still coaching 10am Tuesday mornings ????
Coaching tomorrow ! 5pm & 6pm
Who’s in?
Come visit in the morning sometime!
Wish you were still coaching 10am Tuesday mornings ????
OLY:
Tall Jerk 3×3: 55-65-70
Split Jerk 3×3: 105-115-125
Back Squat 3×3: 145-165-185
4RFT:
21 wallballs
400m run
15 box jumps (20 inch)
12 db snatches (35#)
26:10 Oooooofta
12RFT aka “Darcy tried to kill me”
1 power clean (125#)
3 HSPU (kipped- supposed to be strict)
1 PC
6 burpees
1 PC
9 KBs (35#)
32:40
Thanks for doing this one with me Darcy! You were basically Flash, girl!
OLY:
Tall Jerk 3×3: 55-65-70
Split Jerk 3×3: 105-115-125
Back Squat 3×3: 145-165-185
4RFT:
21 wallballs
400m run
15 box jumps (20 inch)
12 db snatches (35#)
26:10 Oooooofta
12RFT aka “Darcy tried to kill me”
1 power clean (125#)
3 HSPU (kipped- supposed to be strict)
1 PC
6 burpees
1 PC
9 KBs (35#)
32:40
Thanks for doing this one with me Darcy! You were basically Flash, girl!
Mixed with the afternoon crowd today at OG.
Hey guys! ????????
Oly BS
3×3 @ 175# (these felt solid)
30 ring dips for time
13:44
Mixed with the afternoon crowd today at OG.
Hey guys! ????????
Oly BS
3×3 @ 175# (these felt solid)
30 ring dips for time
13:44
Thursday CrossFit
pp trips 85,100,115,125,130(2)pr (rushed the last one)
Metcon
14:57 rx
dubs are getting better! (50/25,25/25/25,12/13,25/25)
kb unbroken 1st and 3rd round (2nd round 16/9)
Cindy with a 250m in btwn each rep
6 + 12
Cindy with a 250m in btwn each rep
6 + 12
Front Squats
3 [email protected] 80% 160
@85% 170
@ 88% 176
@ 91% 182
10 BS @ 160
Front Squats
3 [email protected] 80% 160
@85% 170
@ 88% 176
@ 91% 182
10 BS @ 160
Wednesday didn’t go to the gym 🙁
Thursday CrossFit
Push Press
3 rep max Lina: (33,43,53,63,73,78) Note :I should improve catching back.
Then, 3 rounds for time:
75 double unders
50 air squats
25 kettlebell swings, 24/16
Lina : 12:01 (I didn’t do DU, instead I did singles)
Thursday CrossFit
Push Press triples: 95-105-115(PR)
Metcon: 9:53 rx
2 rounds of dubs ub, then tripped up after 60 three times yolo
kb swings ub
Thursday CrossFit
Push Press triples: 95-105-115(PR)
Metcon: 9:53 rx
2 rounds of dubs ub, then tripped up after 60 three times yolo
kb swings ub
a. 100c assbike ~ 6:18
a1. shoulder mob
b. build up to heavy 10rep ohs ~ 155
c. (mainsite) Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med-ball cleans each round.
Use a 20-lb. ball for both exercises.
5+3mu
continued the med ball mu without the cleans to finish 30 for time. 21:24
a. 100c assbike ~ 6:18
a1. shoulder mob
b. build up to heavy 10rep ohs ~ 155
c. (mainsite) Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med-ball cleans each round.
Use a 20-lb. ball for both exercises.
5+3mu
continued the med ball mu without the cleans to finish 30 for time. 21:24
3RM PP: 95#
11:35 w/ 30 Dubs
3RM PP: 95#
11:35 w/ 30 Dubs
Wednesday OLY
Tall Jerk 3×3 @55
Split Jerk 3×3 @80
Back Squat 3×3 @105
Thursday CrossFit
Push press 3 Rep Max @85
70-75-80F-80-85-90F
WOD: 3 Rounds
75 DU
50 Squats
25 KB swings @16kg
14:38 Rx
Wednesday OLY
Tall Jerk 3×3 @55
Split Jerk 3×3 @80
Back Squat 3×3 @105
Thursday CrossFit
Push press 3 Rep Max @85
70-75-80F-80-85-90F
WOD: 3 Rounds
75 DU
50 Squats
25 KB swings @16kg
14:38 Rx
A) 7+ mile run
B) Accumulate 7+ minutes in a plank.
C) Mobility things.
PP triples – 95-125-145-165-175(pr)-185(f)-180(pr)
9:06rx
Good time Chad! ????????
120 3RM push press
2+100 Rx 15min cap
120 3RM push press
2+100 Rx 15min cap
Frontline
20min emom
Odds: 3-5 ring dips
Evens: 15 L sit practice
Averaged 4 dips
Metcon
21-15-9-15-21 kbs 16kg & v ups
5:36 rx
225 PP Pr
14:54 30 DUs each round
225 PP Pr
14:54 30 DUs each round
PP: 103-113-123-128-133 (for 2.5ish)
Not a PR – my 3RM is 133
#weak
11:49 with 30 DU
#strong
PP: 103-113-123-128-133 (for 2.5ish)
Not a PR – my 3RM is 133
#weak
11:49 with 30 DU
#strong
Push press 3s
185,205,225,235, 245(f)
180lb push press
Metcon 9:25 Rx
180lb push press
Metcon 9:25 Rx
95-125-145-155-165(2)
12:29
95-125-145-155-165(2)
12:29
150# push press
15:00 – got to 11 KB swings
150# push press
15:00 – got to 11 KB swings
73-83-93-98(2)
2+1 kb at 15 min time cap
finished around 16ish
130# push press – PR
13:31 with 20 KB
130# push press – PR
13:31 with 20 KB
175 (did 2 at 185)
14:54 rx
175 (did 2 at 185)
14:54 rx
40# push press
WOD 15:00 2X and 100 single jumps+15 air squats
40# push press
WOD 15:00 2X and 100 single jumps+15 air squats
pushpress trips
205,215,225,235,245(2)
9:46 subbed kb snatch for swings
TJ 50
Jerk 80 BS 110
TJ 50
Jerk 80 BS 110