Workout of the Day
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (165/110 lbs – take weight from the floor)
30 Pull-Ups
Run 800 Meters
A.Front Squat
*Set 1 – 5 reps @ 80
*Set 2 – 4 reps @ 90
*Set 3 – 3 reps @ 100
*Set 4 – 2 reps @ 105
*Set 5 – 1 rep @ 110
*Set 6 – 3 reps @ 102.5
*Set 7 – 5 reps @ 100
B. Conditioning
12:14 RX
Pull Ups 20/10
Squat: 12/10/8
A) 195,225,240,255,275, 255, 250 x 5
B) 20:54 Rx…. Running was almost comical! Jello legs for the first 800…then felt like concrete boots my second 800.
Performance A: 205, 235×4, 250×3, 265×2, 285×1, 265×3, 250st
Performance B: 17:11as rx’d
A.
5 @ 105KG
4 @ 120
3 @ 130
2 @ 137
1 @ 145
3 @ 137
5 @ 130
B. 15:00 Rx
A.
5×185
4×205
3×225
2×245
1×265
3×245
5×245
Should have gone higher across the board
B. 15:06 Wow that was hard. Wanted to get close to @disqus_gOvhsj1FQ2:disqus time but just could not do it.
Dear Jeremy!! great perfromance!!! Part B monster!
Thank you Juan!
A.
5 x 58,5 kg
4 x 67,5 kg
3 x 72 kg
2 x 77 kg
1 x 81 kg
3 x 77 kg
5 x 72,5 kg
B.
20:10 min.
front squats RX, pull-ups with band – pull-ups are my greatest weakness, lost plenty of time on these.
Great squat! For the pull-ups, more negatives in your future! Keep up the solid effort and they will come.
A. 285, 305, 325, 345, 375, 345×3, 325×5
B. 18:30, man you all are cruel!
But you did it! And were super strong.
BOOM!!! That is some weight! But what is amazing is that is not your PR!
Thanks bro, I’m pretty excited to try 405 soon!!!!
A. 165/185/205/215/225/215/205×5
B. 16:00 Rx’D
Legless! Thanks for this WOD
JAM from Venezuela
Legs! Speedy part b!
Dear Coach Michele, Thanks for your support. I was training during the open M-T-W-T- rest on Friday – OPEN wod Sat – rest Sun. For 5 weeks i followed this pattern. Actually It was hard. I started this week as follow: M-T-W – rest day TH – F-Sat – rest day Sun. Do you think that i am going in the right way? My concern is for example Today (Thursday): Gymnastic Challenge, I will miss this WOD due to my training scheme, at this moment I am thinking to go to the box and perform the WOD on my rest… Read more »
I think switching your rest day to Thursday was a good idea. Don’t worry, Gymnastics won’t always come up on Thursdays. We rotate the focus each day/week so that nobody misses out on anything! As for wanting to complete the Gymnastic Challenge, you could if you want and consider it active recovery (listen to your body here) or you could use it as a warm-up or finisher later this week. How is your body feeling?
HOW TO SAY??? After the Open We got the easter breaking week here at our country, so I did the 15.5 on March28th (Sat), then the box was only open for Monday-Tuesday and Wednesday (March 30th-31st and April 01st). I went to the box on those days, and suddenly I felt with pain the rest of the week … I do not if it was due to the 15.5 (i did it rx’d 10’29”) … I begun on last monday and in the part A i am trying to improve my technique (PR is not my target at least now),… Read more »
A. Off 183#. Set 7 at at 133.
B. 15:19
Done with PFT-style pull-ups (incline pull-ups which are surprisingly hard for me) and 83# front squats (should have gone heavier).
Hoping to have enough time tomorrow for running intervals.
Nice work, Genevive. Do you remember the lean-away pull-ups that have been in some of our finishers (Part C)? Those would be good for you to work on for your PFT test.
I haven’t been able to hit the workouts this week, we had a pt test yesterday (canceled) and then a late training day so 2 days gone.
I decided to go with monday’s first part, and then today’s workout
A) High Hang / Hang Clean 10 sets, worked up to 245lbs
from today A) worked up to a 300lb rep and then hit 275×5 pretty easy
B) ran a slow 3 mile instead, need to start adding miles because of an upcoming change in scenery
Upcoming change in scenery?
A. 225/260/275/295/320×1/305×4 (so mad ! I completely forgot to do my set of 3 @85%)
Nice work, Eric! Self punishment for missing that set.
A. 185# x 5, 215# x 4, 225# x 3, 245# x 2, 255# x1, 225# x 5
B. 19:15 Rx … last run was absolutely brutal. Hand had a quarter-sized rip in it from pull-ups + New Orleans’ humidity
Ouch! Nice work today.
A. 200/230/245/260/275/260/235×5
B. 16:07 135#
Tough day. Mentally not in it so legs felt like jelly.
Way to push through anyway!
a. 125 x 5
145 x 4
155 x 3
165 x 2
180 x 1 (PR)
165 x 3
160 x 5
b. 18:02 RXD
that one sucked!!!
You did it! And your front squats look strong!
That one did suck!!!
A. 370#
277
296
315
296
315
333
B. 185,205,225,245,255
C. 275 -295
D. 15:35 rx
What were the A, B, C, D?
A. 185,215,230,245,260,245,230X5
B. 15:04 RX–Treadmill Run-2:58 first 800, 2 sets of 15 Pus, 5 sets of 5-8 FS, 3 sets of 10 Pus, and a staggering 3:44 second 800.
This one took me to a dark place and my legs are hurting!
Nice work, Nick! you were cruisn on those 800’s.
Nice work Nick!!! The FS took me to a dark place mentally… Well so did the last run,
A. 250/290/310/325/350/325/315×5
B. 18:05 RX, That was horrible… Pushed the kids in a double stroller during both runs.. they loved it, me not so much.. Front squats 10-10-10 pull ups 10-5-5-5-5 for both sets
Weeeeeeee! Fun! How old are they? Sweet squat, BTW.
My son is 3 he is my workout buddy, and my daughter is 7 months old.. They both like running.. They didn’t get that from me haha… Thanks again for the programming, I am enjoying it a lot, getting some much needed work on my weaknesses
Nice work on 10-10-10 FS. That was my goal, I only made it to 10-10-5-5
Squat and Deadlift 5×5
B. Odette 16:00 with black band for pullups and 45lb bar
Joan 17:05RX completely destroyed, FS were 10/6/5/4/3, last 800 meters I almost walked the first 400 meters, felt like I was part of the Walking Dead, I should have recorded it and send it in for next season……not sure how long it takes to adapt to this climate…….
Yikes. Rough day but just think how this altitude training will help you!
Hahaha that’s exactly how I felt on the run too!
This new altitude is killing me, from what I read it takes about a month to get used to it, so I’ll be suffering for a while
5 days, you are well past the adaptation time… LOL j/k I think to be fully adapted a month or so?
Thats what I thought you know about a week, after some research yeah about a month to 6 weeks, freaking great!
A.85kg 100kg 105kg 110kg 120kg 110kg 100kg (i am trying to wake up my legs..these kilograms felt quite easy..i could put at least 5kg in each set)
B.18.28 (i had finished all the exercises except the last runing at 11+minute..the last 800 killed me)
Solid numbers today!
A. FS 165-185-205-215-225-215 // 5 x 205
B. 14:35 almost Rx (missed the part about “from the ground”)
Run splits 3:30/4:00ish, PU all sets of 10, FS 10-5-5-6-4
Super fast!
I wished I had missed that part
I’m thinking a bunch of cleans would not have made it any easier. My bad, I’m a slacker.
Nice work Andy!!! You were my rabbit today when I did it. But I could not catch you. Super work on this!
Thanks, dude. But, I think I get DQ’d for working off the rack. That was a tough one, quads are mush today.
Worked up to heavy pause squat 305
Bench
155×5
175×5
200×10
Metcon (rxd)
15:45
Lots of work today!
A.175/205/215/230/245/230/230
Super sets of 8 strict pull ups
B. Didn’t have time for the actual workout so I did the Bring Sally Up squat challenge with 115#
That sounds fun as well.
A. Based off 285. 185-215-230-245-255-245…235X5.
B. 13:56 RX. PU 30, 13/9/8. FS 10/5/5/5/5.
Great job!!
Dang Jon! Smoking fast! Your my hero!
Ha! Thanks
A. 5@185. 4@215. 3@225. 2@235. 1@250. 3@235. 5@250.
B. 20:42 RX. I had to walk much of the last 800 bc of a stitch on my right side.
& the winner is… that workout. It beat the shit out of me, in a great way. Stay humble, kiddo.
Kyle, I had a stitch on the ride as well during the last 800. It sucked…I walked about 1 minute in total during the run. Workout was a beast
For side stitches, try to exhale longer than you breathe in.
Stay thirsty my friend!
A. 5×3 push press 125/135/145/155/165
B. Front squat 125/145/155/165/175/165/145 based off 195# 1RM
C. 17:29- 800m/ 15 pull up/ 15 FS 95#/ 15 pull up/ 800m
Wow you got after it today!
A. 5×65, 4×75, 3×80, 2×85, 1×90, 3×85 + 5×80 = quite tough, my old 1rm is 95kg.
B. 21:18 @ 60kg.Felt slow, but still happy with opening WO with Invictus =)
Welcome and nice work! Keep posting results and questions!
Welcome Guest! Please keep coming back and posting up! If you ever have questions Michele is our Coach. She will help you in any way she can.
A. 140/160/170/185/195/185/195×5 off an old 1RM of 215. Should have probably retested my 1RM today.
B. 23:28 RX!
We’ll retest soon! Can’t wait to see the results!
So based on Greg’s email I should drop weight, so I move quicker.? I broke the front squats into sets of 5. Just want to make sure I’m doing what I am supposed to.
Yeah, I’d say today’s workout should take 15 minutes (20 tops).
Would it be possible in the programming to show the expected time frame? That could help our group focus in on a weight that will help us achieve the expected time.
Expected time frames will differ too much based on ability of particular elements of the WOD. I suspect we should be fine going forward with what our expectations are based on the workout presented to us!!
I agree Greg, but if the Rx came with a expected time it would allow you to make a judgement call.
Not a big deal – I was just surprised to hear this workout should have been 15 minutes, 20 tops. If we had known that, we could have scaled the weight and/or pull-ups to reach that expected time.
I disagree with time frames, we are not game athletes and we all have different goals…. So I believe it all depends on your goals…Given this wod as an example, I do not care if I have to break down the FS in 5 or 6 sets or whatever, cause I would never get stronger if I go light….the stronger you get the easier these workouts will become and you will be in a better condition….now if it takes you 30 sets to do the 30 reps now thats insane…..but 5 sets I think are good, I think you made… Read more »
I agree with Brian on this one. Usually workouts are designed with specific goals and metabolic responses in mind. Some are designed to be all out sprints, some are meant to be a test of endurance, etc. Knowing what an acceptable range for timed workouts is would allow everyone to make modifications to rep schemes/movements/weights to elicit the training response that the coach is expecting. For example, Fran would not serve the same metabolic purpose that it was designed for if I do it Rx but takes me 30 minutes. Right now I read all the comments before I do… Read more »
Sorry about the confusion, maybe I should have replied to Anthony, I just saw I replied to Brian…we are talking apples and oranges, and different levels of fitness since it was directed to Anthony
A. 140/160/170/185/195/185/205×5 off an old 1RM of 215. I will need to retest my 1RM soon
B. 21:06. 155 front squat. Black band for pull ups. The last 800 meter run was brutal but this was an awesome workout. I had nothing left in the tank but dug deep and pushed myself through it!
Good pushing, Brian! Can’t wait to see that new 1RM!
A. 140/160/170/185/195/185/195 off an old 1RM of 215. Will need to retest this soon.
B. This was terrible. 22:00. Started at 165, dropped at 135 after 13 reps to quicken the pace on this – 165 would have taken forever. Gotta get that leg strength up!! Pull-ups Rx
Michelle – actually have a follow up question regarding this workout. When you guys program something like this, what pace do you anticipate the front squats to be done? As I mentioned above, I could have finished the workout as Rx, but would have taken much longer. Would you suggest in the future for something like this, to lower the weight from the start and shoot for sets of 10-12 and aim for ~1:30 for these? Just looking for some guidance as to the goal of a workout such as this, whether it be to hit the speed/metcon aspect, or… Read more »
I would say that the goal is always speed/metcon unless you have a personal goal of getting much stronger (at the sacrifice of your conditioning). So you are on the right track with the 135#.
Great, I’ll keep that in mind for the future. Thanks!!
I love Michele’s response that’s why she rocks
Ditto!
For some reason I did front squats yesterday after yesterdays WOD. Had to eat that up today…
A.40-45-50-55-60-60-50-50
B. 17:29 (40kg FS)
Cheers!
Murphy’s Law always prevails!
A. 140/160/170/185/195/185/195×5
B. 22:18 Rx. First time truly doing something Rx for every movement!
PR star for that! Great job, Brian! #gainz
Thanks Michele! Feeling good – cant wait to see where I am at the end of this 12 week cycle.
Big PR Stars for first time Rx!!! Nice work Brian!
a : 85(5)-97.5(4)-104(3)-110(2)-117.5(1)-110(3)-110k(5)
b : 15m amrap / run-pull up-fs(rxed)-pu(20)-fs(10)
Awesome, Junsoo! Where are you from?