VOLUME
A – Jerk EMOM 6 x 2 (75-90%)
B1 – Press 6 x 5 (70%) (Final Set is AMRAP)
B2 – Bent Over Row 6 x 5 (Final Set is AMRAP)
TECHNIQUE
Shankle Complex
As many rounds as possible in 7 minutes of:
7 Handstand Push-Ups
7 Chest-to-Bar Pull-Ups
Post load and reps/rounds to comments.
This time last year… Glenn wrote on Multi-WOD Competitions.
This is why ladies get to ask, nobody needs to see this again.
Sadie Hawkins Workout
-Bryce Wood
Valentine’s Day is around the corner, and we’re offering the ladies of CrossFit Chicago to pick their partner for this workout. The workout will go down next Wednesday and Thursday at CrossFit Chicago. This will be a longer workout with simple movements, so ladies feel free to invite your spouse or significant other, to showcase your CrossFit skills, or track down a fellow CFC’er before your window closes.
What? Valentine’s Day workouts for teams of 2. Ladies choose their partner.
Who? Any female member of CrossFit Chicago can pick a member or non-member of CrossFit Chicago.
When? All classes at CFC on Wednesday and Thursday.
Will volume/technique still be able to do make-ups on Wednesday/Thursday? Yes, make-up workouts will go down in the back room.
Will this count toward my weekly class total? Yes, this will be the regularly programmed workout for the Wednesday/Thursday split.
Can I come if nobody asks me? Absolutely, the volume and technique work will still occur, and if nobody asks, the coaches will do their best to make sure you have a partner for the workout.
1. Why does Adam look so creepily
comfortable?
B. I wish Josh Banks were healthy for this
because I think he would get 64 rounds.
Easy.
I bet my husband wishes he was out of town next week. Can we rank the WOD results based on the biggest bribe or trick involved in trying to get a member’s nonmember significant other to WOD? Can we invite girls who are friends if significant other does not cave in? I’m probably opening a can of worms here.
I already have two Dunkin brownie batter filled heart shaped donuts waiting for my husband when he gets back into town tonight. Maybe, I will put an addendum to my note to him to include this lovely invite. If I don’t get an affirmative response, I can threaten to retract the donuts. Mmmm, brownie batter filling…
Adam looks like a baby koala.
I mean, in that tough baby koala way…. Of course.
Notes for today:
1) I have been up since 2 AM for no apparent reason, tried everything to go back to sleep to no avail… so, the day is probably headed south quickly.
2) I saw JoshB the other day… he looked handsome, but unhappy, this made me sad.
3) Any chance we start hosting these classes: https://www.youtube.com/watch?v=y4oT2tM06qo I think this would be a valuable asset to the CFC community… although I think we should pick our teachers very carefully.
last night got in #3 globo gym style with a compatriot
A1. 5rm weighted pullup – 80#. didn’t have belts so had to do the best i could with th eold db b/w the legs
A2. 10rm db bench press – got 80# successfully and couldn’t find a set of 90s so tried 100# and got 8 reps before failure. close and it’s been so long since i’ve done heavy benching with the db’s that they were kind of dancing on me as i tried to find the proper bath of my elbows/triceps. triple digits next time
B. Tabata Static Bar Dips: Total reps = 68. did these strict and tri’s were in a world of pain afterwards but in a good way of course
C. 3 x 10 v-ups
D. Partner EZ bar Curls @ bar + 20#: 10-9-8-7-6-5-4-3-2-1 reps, alternating grip width b/w narrow, medium, wide and only rest as long as it takes your partner to complete the # of reps.
solid arm burner here as the wide grip version were easily the worst
Technique—Shankle Complex
95# 115# 125# 135#
Form was poor. Need to get more depth on my PC squat.
Metcon: Orange band on Pull ups
6 rounds plus 3
Struggled with last round of Hand Stand Pushups. Need to Kip better….
Jerks EMOM 75-90% 4×2, 2×1 @ 2×185, 2×205, 2×225
Press/Row 70% 6×5 @ 130
Metcon: 6rds – modified 2 wall walks, 7 CTB
End to a rough week, definitely need a couple days rest
VOLUME
A – Jerk EMOM 6 x 2 @ 70#
B1 – Press 5 x 5 @ 50#, AMRAP 6
B2 – Bent Over Row 5 x 5 50#, AMRAP 10
Metcon: 5 rounds + 7 HSPU
Used red band for CTB and 25# plate + one abmat. CTB were relatively easy despite my grip. HSPU another story, singles towards the end. Looking forward to a rest day!
I feel like I am in high school again. Do we get to play dodge ball in gym class today, I mean warmup?
Good to see the wolf pack all together this morning! And congrats to BrettL on his big PR!
@JoeP: um, wow. I can see Bryce teaching those classes. He’s lanky enough.
Also, I second Joe P.’s new class suggestion. Rudy, your people are speaking.
Volume:
EMOM 6 min, Jerk @ 225 (2),235 (2),245 (2)
Press / Row 6×5 @ 120
WOD:
7 HSPU 1 ab mat
7 Pullups
5 rds
Post:
Bar Muscle Up work, got my first bar muscle up
Fun 6am this morning. Watched BrettL DL #455, TimS get a Bar MU, MattJ not record his score. Hope Ke$ha took a shower after working out today.
Volume – Day 5
A – Jerk – #205(2)-225-235(1)-245(1)-255(1)
Went with singles as shoulders a little sore this morning
B1 – Press @ #120 – 5×5, 1xAMRAP – 11 reps
B2 – Bent Over Row @ #120 – 5×5
Metcon, Rx’d: 8 rounds + 2 HSPU
Made up a few rules for this one. Ran to the opposite wall for HSPU and did not allow myself to do any strict. Good opportunity to work on my kip. CTBs all butterfly and unbroken.
Post – Accessory work called for Bar MU so took a page from JimF’s playbook earlier in the week:
10 min AMRAP:
2 Bar MU
6 Burpees
24 DUs
7 rounds + 2 Bar MU
First time doing bar MU in a metcon, got a little spicy but was able to go unbroken on them except for one round.
strength only this morning
volume
Jerk 6 x 2
95 x2, 105 x 2, 115 x 2
Press SS Row @ 60
5 x 5
1 x AMRAP: 11//17
swimming this afternoon
congrats to Brett on his DL PR!!!
@Kitty, actually you don’t have to ‘bribe’ Leonard with anything. If you look at the history of ‘Sadie Hawkins’ Day Race, all you have to do is catch him and drag him to the box. :))
I am actually looking forward to this “workout” and the accompanying UTPHJ that will be sure to follow.
Nice job TimS!
Technique: Deadlift 1RM
135-225-315-365-405-435 (PR+10)-455 (PR+30)
Whoot.
Metcon:
50 DUs
30 Russian KBS (1.5)
10 Front Squat (135#)
8:02
@Bully: I’ve got Bryce in my arms, of course I’m comfortable. Who wouldn’t be? Also, that picture was taken just after our Thelma and Louise moment when we were holding hands. Then the judge came over and told us that we were not allowed to hold hands, or wear our big sunglasses.
@T4: Your comment was perfectly funny on it’s own. I love it.
I also second, third or fourth JoeP’s suggestion.
@BrettL – Awesome work on the PR
@TimS – Congrats on the bar muscle up
Actually, the 3pm with Rudy is just like that video JoeP showed!
Shankle complex: this overall felt really good today, and was able to hit good depth in my squat cleans for once: 55#, 60#, 65#… Up by 5′s to 95# which was a 15# pr on the complex, 10# pr on the clean and 5# pr on my 1rm jerk (obviously need to retest those). Very happy with this progress!
AMRAP: 6 rds even. Started with 15# plate and ab mat on the hspu, but had to add extra plates after the first round because my arms completely collapsed and I couldn’t even kip my way up, not good. Pull-ups were 2 red bands for first two rounds then red and black.
Invited my boyfriend to do the valentines workout with me at 6am next wed, but he refused to get up that early, guess ill just see what guys are around (and not partnered up) next wed morning.
Got this one in at 5:30am and moved pretty quickly so I could hit the road.
A – 6×2 @ 195#
B1 – 115# AMRAP 10
B2 – 115#
Conditioning Rx – 5 rds + 1 HSPU
HSPU all strict which was serious limitation to my performance – need to learn how to kip. Not very happy with the result
Sad I missed BrettL and TimS getting their respective PRs. Stupid work trip.
Congrats to BrettL, TimS, and JanelleW on their PRs.
Did bum shoulder version of the Shankle. DL, 3 shrugs, 1 Squat clean
worked up to 185#. Failed 205#x3
Metcon
7 Ring Push-ups (feet on a 12″ box)
7 deadhang pull-ups (black band)
6 rounds +1
@ JoeP – going a couple weeks without you spotting me on my air squats always puts me into a funk. Glad to be back!!!!
JoeP i tried but couldn’t make it thru that whole video – the music was just too horrible. i suppose i wasn’t supposed to be paying attention to that but i felt like i was being brainstormed or something and i had to make it go away. but it did make me think of this – https://www.youtube.com/watch?v=WswaEdmBFKQ – turn it up! Classic
@ Alex – lost the bid on the concept 2, went up to $900.
Terrible workout at a fun 7am with coach Erin. Nothing felt good today.
Volume 6×2. Worked up to 215#
Metcon: 4 ishhhh rounds of bssssss.
Looking forward to the next one.
Hi all,
I collected a black handle jump rope (6 or 7am) as well as a blue sweat shirt and large shaker bottle. All in lost and found.
Also found a ladies watch in the back room on one of the racks. It has a black rubber band with a chrome face and digital display. Looks similar to an Iron man series Time X, but there are no markings on it. You can collect it at the front desk.
Jerk 6×2 EMOM 125-125-125-135-135-135
Press/Row 6×5+ @85 AMRAP 11 Press, 16 Row
Need to stop dropping my elbows on the dip. At least my footing feels better than in prior weeks.
Met: 5rds + 2 HSPU’s. Kipped all the HSPU’s to some degree. Tried widening my hands, which seemed to help in the last two rounds.
Thanks for the vid Joe P. It appears there’s a lot of ‘functional’ movements in that class.
Pre- 50 du unbroken took 3 attempts.
Technique-”Shankle Complex”
#95, 115, 135×2, 155×2, 165×1, 175 (Fx2)
Metcon 1 big plate and ab mat
4 rounds dead unbroken on CTB, kipped HSPU not the best show but the best I have done thanks Bryce, and to Bob and Woody and Joel for the encouragement.
Great 7 am as usual.
175lbs on the complex, 20lbs PR woot
WOD – 6 rounds, last set of pull ups were fugly.
Technique:
Shankle complex:
65#-85#-105#-115# (with some crappy looking jerks at the end)
Metcon:
sub’d 2 wall walks
7 pull-ups w/orange + blk bands
6 rounds
It always makes me sad that I can’t pull up you tube at work b/c I miss out on all the fun banter….
@ Joe P- AGREED,
@ Alex, classic,also there were a few head shakes of the less experienced dancers at the back and I could have sworn Joe P’s hair was one of them ???.
Press
10×1 at 145 (no fails)
Power Cleans
4×3
195-205-215-225 (no fails)
Good Mornings
4×6 at 145
Metcon
4 rounds
2 waiter walks with 1.5 pood
20 crazy ropes each arm
200m row (keep under 1:45 splits)
10 pull-ups unbroken
Just under 15 minutes
Resting the whole weekend!
Shankle Complex
Worked my way on up to 135, almost dropped down in weight but bob convinced me to not drop
Metcon
4+6 hspu, CtoB were easy hspu however were not.
Jerks – worked up to 275# then failed 1 attempt at 305#. wasn’t being aggressive under the bar today
Presses, 5 x 5 reps # 140#, amrap = 10 reps
bent over row @ 140#, 5 x 5 reps, amrap = 16 reps
metcon later
Today was a good day!
Shankle Complex
52-62-67-72-77-82- PR 87! (2# PR)
WOD: 5 + 6 hspu
7 min AMRAP
7 handstand pushups (1 mat, 2 metal plates..added 1 more last few rounds)
7 chest to bar pullups (regular kipping)
Post: Finally got a kipping handstand pushup!!! Thanks Bryce for your help!
4*8 chin ups with black band
4*10 ab wheel
(really wanted to get a run in, but decided to go to the movies and eat popcorn instead ;) )
Do you people realize how positive 2 different
people have said I was today????
Bully my ass!
Felt like I got hit by a car from a long heavy
week so decided to take it easy and technique
instead of volume.
Then Shankled to a PR of 265. if I knew how to
jerk it would be more. (Insert jerk joke)
WOD RX’d-6 rounds + 5 HSPU
Joel, right next to me doing 8 rounds was
disheartening, not at all motivating.
I got yelled at today way more than
I yelled at people.
repost from yesterday: if anyone can’t use their spot in the DU seminar tomorrow, please let me know! thanks!
shankle complex
65-75-85-95-95-105-110-115-120(f)- 120(f)
Failed on the squat clean both attempts, but this is a 10# PR from a year ago on both the complex and my squat clean.
amrap: 5RDS even
scaled CTB to 5/round and HSPU w/ 25# plate and 1 abmat
Have a good weekend all!
@ 12 oclock Bully – the only part of your post I read was the last 4 words… the name fits
6×2 jerks @ #155 – I think I have finally fixed not dipping forward. Still need to receive it lower.
Press amrap 7
bent over row amrap 12
WOD 3 rounds + 3 HSPU. Slow, but I only used one abmat instead of scaling it more.
@ Jenelle, Congrats on your kipping push up, how exciting.
Shankle Complex:
#52-52-62-67-72-77-82-87-92(1 Push Jerk)
Metcon: 4 rounds + 7 HSPU
HSPU were pathetic, double red banded pull ups
Someone sent me this video and I do not know why, but I thought it was the funniest damn thing I have seen in a while. Enjoy.
http://www.youtube.com/watch?feature=endscreen&v=384IUU43bfQ&NR=1
Top 3 picks for teaching Buti Classes at CFC.
1) Gina P
2) Gina P
3) Gina P
Scratch that video, found a better one, enjoy the nightmares.
http://www.youtube.com/watch?v=8vJiSSAMNWw
@ JoeP video hilarious, on a serious note guy in the pink suit a young J-vu from the his teen years ?
@Front Desk: Blue sweatshirt is mine. Will pick it up tomorrow AM.
Shankle: 65 75 85 95 105(PR)
Metcon: 6+7 HSPU
Since Jenelle banned me from using the orange bands, just did red/black. Not too bad, but need to quit the slow release on the bottom of the kip.
Pushups were too easy, but I was concerned about how many times it would to get up on the wall. Thankfully, most rounds I could get up one time.
@Tony – I couldn’t get in to the DU seminar either, but there’s another one at 3PM at CF Deerfield if you want to join.
First time doing the Shankle Complex and felt accomplished. Thanks to Coach Kelly for encouraging me to commit to getting under the weight for the squat clean. Ended up getting up to 100#!! Super glad I gave it one last try before giving up.
Metcon: 5 rds + 1 pull up
HSPU scaled to inverted box push ups (need to get more comfortable with handstands first)
Pull ups scaled with orange band. Arms and shoulders got tired quick and probably need to do better on those.
VOLUME
A – Jerk EMOM 6 x 2 (75-90%) 185, 185, 205, 205, 205, 205
B1 – Press 6 x 5 (70%) (Final Set is AMRAP) 115 A=7
B2 – Bent Over Row 6 x 5 (Final Set is AMRAP) A=12
As many rounds as possible in 7 minutes of:
7 Handstand Push-Ups
7 Chest-to-Bar Pull-Ups
4 +4HSPU…I HATE HSPUs!
Love the picture of Bryce and Adam doing the “Deliverance” WOD. Last time I saw too guys that close in proximity- http://www.youtube.com/watch?v=u2pu0m9iTo4
Nursing a sore shoulder at the 3pm with coach Kelly!!!!!!!! (Love Kelly but I was sad to not have Rudy there to berate me)
Jerk 6×2 #165, didn’t want to go heavy
Subbed DL for press, I didn’t make it yesterday
DL 3×5 #255 + AMRAP=13
Haven’t really deadlifted in a while. I like it.
WOD Rx- 5 rounds. Actually a CTB shy, but I’m giving myself credit because I had a rip coming as of the 3rd round so I was reduced to singles on the CTB. In the end I did not rip, but that callus is loose.
Tried to kip the HSPU in the 3rd round and it cost me time & effort, I have to think too much to do that. Easier for me to just do strict. I realize that’s a problem.
Did anyone grab a jumprope with red handles and tape wrapped around the end? I’m sure it may have been a mistake. Please give to someone at the front desk quickly, so I can resume practicing my crappy DU’s.
A1) Jerk EMOM 6×2– 1-2 @ 225#, 3-4 @ 230#, 5-6 @ 235# failed a rep on last set.
B1) Press 6×5+ @ 125#—AMRAP 9
B2) BOR 6×5+ @ 125#—AMRAP 17
Metcon—8 + 5 HSPU. CTB unbroken. HSPU broken after 3.
D1) 3x:30 Handstand Walk (I suck at these)
D2) 4×5 bar muscle ups—Ripped on rep 20. Lovely.
Caught the only 6AM flight home before the world ends along the East coast. You gotta love the “passenger bill of rights”!
4pm’er with Coach Kelly and Kate.
Pre Endurance:
4 x 500m(c2 row) splits within 2-3s, rest 1:1 ratio
1.56/1.53/1.54/1.52
Strength:
a. 6×2 Jerks 145/155/155/155/155/165
b1. 6×5 Press@87 10+amrap
b2. 6×5 BoR@87 19+ amrap
Metcon: 7AMRAP
5rds and 3hspu
-subbed ring rows to nurse my blood blister on my left hand. She’s ready to explode….
-just got destroyed on HSPU with fatigued arms/shoulders/neck
Post:
d1 3 x 8 chin ups
d2 3x 12 DB incline press(35)
Technique: Shankle Complex
135-145-155-165-175 (f)
This is the exact same result from last October. I didn’t have my head in the 175# attempt. I was thinking too much about saving my shoulders for the HSPUs.
Metcon Rx’ed: 5 rds. + 6 HSPU
Kind of weak sauce. CTB pull ups were cake but HSPUs weren’t there today. My lower back and shoulders were fatigued from yesterdays KBS and thrusters.
I was also using 2 blue plates and an ab mat instead of the flat mat. I’m not sure if it was psychological, but it seemed harder. I couldn’t get into a good tripod to stay against the wall while keeping my full hand on the plate. Or maybe I just sucked tonight. On to tomorrow….
Kelly and Kates 4pm
A- Jerk emom 6×2 @ 255
B1- press 6×5, 130 x 13
B2- bent over row 6×5, x 15
Conditioning 7 rounds
Running on fumes today. Relatively ok with everything considering.
did my best Alex impersonation and came in to work on some skills
back squat
5×5 @ 165#
These felt good
Bar Muscle Ups
3-4-6-3-2-2
I’m definitely better at these with gloves on
Worked with t4 on the shankle complex. Nice work lady! Worked up to 90#pr by 10#on jerk and squat clean. Probably had another 5-10# but ran out of time. Love getting stronger! Thanks for the tips Kelly!
Amrap
7hspu 10#& abmat
Pullups black then black and red
4+5hspu
Hspu became singles at the end. Worked on kipping them.
@Crossfit Gambit (St. Louis, MO)
WOD:
10min AMRAP “Cindy”
5 pullups
10 pushups
15 squats
11 rounds +13 reps
then immediately following find 1RM Snatch
I was able to get up to 185# which is 10# shy of my PR which I find to be pretty good considering I was dog tired after the rounds of Cindy.
Mardi Gras Tomorrow in Soulard!!!
Volume:
Jerks 6×2: 145×2, 155×2, 165×1, 170×1 (failed second)
Presses 6×5+ @75, sets 5 and 6 only got 4 reps
Bent over row: 6×5+ amrap for 12
Conditioning:
5+1 hspu
Better than I thought I would do considering the movements are not my best (and working to failure on the presses!)
Post:
Bar muscle ups 4×4 with help from an orange band
Handstand walks
Shankle “I don’t have time for percentages!” Complex:
Worked to 170#
That’s my previous c&j PR, so bully for me.
WOD
5 + 4 hspu
I think my shoulders were shot from my Shankle impression.
Front squat 1rm for the day – 295# – 315#(f) – this is terrible and needs fixing now.
Conditioning:
7 min amrap:
7 hspu
7 c2b pullups
ROUNDS – 12 + 2 HSPU
fun one and i had a good :30 per round rhythm going for a good while before i lost it. had a few rounds where i lost balance and came off the wall on the hspu but about 10 of the sets were unbroken. all c2b were unbroken
Also, I left a pair of brown leather boots with white soles in the cubby shelves. Will pick up on Monday, if not before. I will be barefoot until then so don’t throw them out please.
shankle up to 115 (pr on the squat clean), failed badly at 120.
amrap: subbed regular pull-ups for ctbs (need to quit being lazy and start pushing away from that bar!) and kipping hspu with 25#plate and abmat. kipping hspu felt pretty good today. 5 rounds plus 2 hspu
12+ 2, seriously Alex!?
@ Alex agreed with Brett Raz 12+2 that is machine !
Shankle: 90#
WOD:
Regular pull-ups
HSPU’s- fatigue made me keep adding height until I ended up in last rounds with two abmats…
5+3 HSPUs
5pm with Erin. Kinda screwed me up as I know she handles the 7am crew. A few different time I caught myself wondering what time it really was.
1. I am not touching the blog pic. Everyone has done well enough
2 joeP – where donyounfind this shit.
3. Dougie, it does look like young JVu!
4. Jamison, the last time I did soul and Marci gras, I was Jung over for 2weeks!
Anyway…..
EMOM jerks @165. I have more that that, but somehow my wrists were killing me and my form sucked…..didn’t push it and that is 75% for me.
Press/row @105. 6×5
Amarap 9/11
Metcon
This is my kind of Metcon. Tailor made for guys like me.
7+2hspu
Alex, 12…….wow!
Week til vacation and we can see how my self inflicted paleo streak has paid off.
11am
Volume
Jerk 6×2 EMOM 90-95-95-100-105-105#
Press/row 5×5 @ 56#, 6th set AMRAP 11
Metcon @ Rx: 2 rds + 5 hspu’s
Wondering if I should have used an abmat just to get some volume going. Hspu’s are by far #1 on my suck list.
Post: first bar muscle up ever
Handstand holds
@No Moniker- Duely noted; I’ll make sure next class to berate the hell out of you. :)
I’ve been horribly lazy with recording my workouts lately- here’s since Monday:
Monday-
Hotel WOD (still in CA) of
5 hang squat cleans (65#)
5 burpees
Every minute on the min for 20 min.
All rounds finished between 24-27s. All UB and weight was probably too light as they never got tough but a good quick sweat.
Post 10 min recovery stationary bike ride
Tuesday-
Travelled back to Chi and didn’t have much time to workout while coaching so just hopped in on Metcon in one of the classes.
3-6-9-12-15 of
TTB
Burpee Box Jumps (20″)
5:40
Last set of TTB I kipped maybe 3-4 and then just held on and did singles. Should have toughed it out a bit more and stayed with the kip in small sets.
Wednesday-
20 min to establish 1RM squat snatch
Only worked up to 105# which felt light but then failed 3 times pathetically at 116#. (115# old, old PR from hang position) Third time hitting that wall so next time I’ll change how I work up in weight to maybe do 100, 110 then 120 hopefully! I haven’t PR’d in this in forever and have been snatching a lot lately so it’s frustrating. Always getting it overhead and plenty high but just can’t finish it by fully committing under it. Next week I hope.
Then, mod version of the Metcon of
3 rounds for time (15 min cap I gave myself)
50 DU
40 lunges
30 KBS (35#)
20 ft. handstand walk
10 HSPU
14:42
Felt apart on lastb10ft of HS walk- very weak when I get tired with these and need to work on more consistently. Last walk took me 2 min maybe?! Not great but this was a good shoulder burner.
Thursday:
Day 1 of Rudy’s Oly Cycle for me
Power Snach 3×2 @ 90#, dropped to 85# for 2×2 as wrist was bothering me
Back Squat 5×5 @ 140#
Push Press 3×3 @ 115# (first set of 3 w/ belt and felt great- then Rudy made me take off the belt and I was only able to get 2 reps on last two sets, F @ 3rd rep both times! Darn weak midline)
Weighted Pistols (20# vest) 3x 5/leg
Strict Press 5×3 @ 80#
No time or energy really to fit Metcon in at the end of the day.
Friday:
AM-
25 min to establish 1RM squat clean and jerk
Legs struggling from get go and warm up was crap. No good work here but just went to 135# and did a few reps there. (PR is 150 for c&j) Jerk was slow and lots of press out so finished with a few reps out of a rack. Next week I’ll start doing true Oly totals (2x week) and hope to establish a much better warm up and routine as I need to start getting better with heavier weights.
Then, row interval of
5 min on, 3 min off
4 min on, 2 min off
3 min on, 1 min off
2 min on, :30s off
1 min on
1203m/941m/706m/485m/256m
Pretty pathetic and felt awful. I’ll keep up 1-2x week intervals as I used to (esp. during ultimate season) and hope my endurance starts to come back soon! I have a big ultimate try out to play for another World’s team coming up in mid March so I’ll be prepping lots more endurance stuff in between prepping for Open/Regionals.
PM-
7min AMRAP of
7 HSPU
7 CTB PU
9 rounds even
Had time to start the 10th round and just wimped out doing a few CTB singles to finish instead. Goal was 10. HSPU no prob, all UB but CTB kip is super rusty as I’ve been butterflies. CTB’s were UB except for last 3 rounds (5/2, 4/3, 2/3/1/1) I desperately want to get and master CTB butteflies!!! And still regular buttflies :) Must work on.
Ok; phew. I need to not get behind and lazy with recording. Keep’s me honest with everything. I hope to get a good schedule next week of more doubles and skill/accessory/mobility work in- didn’t get any of that in this week and it’s so important!!!
Looking forward to the competitor’s workout tomorrow with Bdub and everyone else @ 10am!
Wow, auto correct… Butterflies*** ha
Jerk: 135 x 2, 145 x 2, 155, 165
Press at 105: AMRAP 10
BOR at 105: AMRAP 13
WOD (1 abmat): 4 rounds + 1 HSPU
Not my day on the HSPU, kept planting my hands too close to the wall, thus forgoing a good tripod. Wasn’t kipping super hard either, not sure why, nor keeping my abs as tight as needed. These are better than they were, but not nearly as good as they should/need to be.
made up on Sunday
Shankle Complex: worked up to 195.
Metcon (7 HSPU; 7 CTBPU): 7 rds + 3 HSPU