re: Daily CrossFit Thread: Workouts and other musings..

I restarted Ryan Fischer's HIIBB Vol #2

4 Rounds:
5 Hang Muscle Snatch (as heavy as possible)
immediately into;
1min. Max Toes-To-Bar
Rest 2min.
Rest 5min.

4 Rounds:
8-10 Push Jerks (Heavy as possible from the ground)
immediately into;
1min. of Max Cals on the Rower or Ski Erg (Ski preferred)
Rest 2min.

I did 12k meters on the bike erg in right around 30 minutes

Right into a 5k in 26:30

Then 50 situps and back-hip extensions.

Its like 97 degrees here so that run sucked arse. Hottest day so far for sure.

Tempo Ring Dips and Romanian Deadlifts.

5 Rounds
3-5 Strict Ring Dips (301 tempo)
Min Break
7 Romanian DL (3030 tempo)

Last set of the DL was at 205 and I hit 5-4-4-3-3 on the dips.

Still an active member at gym in NW Austin and remained loyal during the closure, but tested waters at gym near me since on full-time telework status, no longer commuting, have only been able to do 3 WODs since May 18th reopening, and heard we may not go back to work until September now. Here is workout I did at drop-in gym from today, which I could easily see myself joining:

Warm Up (NOT SCORED)
GENERAL:
3 Rounds
:20/:20 Scorpion Stretch
8 Pike Push Ups
3 Negative Pull Ups
-Then-
200m run

SPECIFIC:
2 Rounds
5R/5L DB Strict Press
5R/5L DB Bent Over Row
3 Strict Pull Ups
SWOD (LOAD)
4 Rounds
8R/8L DB Chainsaw Rows
:30 Rest
8R/8L DB Strict Press
:30 Rest
8 DB Reverse Flies
:60 Rest

F/P/S: All
Score is heaviest weight for each movement, reps must be unbroken
MetCon (TIME)
5 Rounds
200m run
10 Pull Ups
5 Shoulder to OH

Did 115 lb for S2OH given only 3rd w/o with bb since March 16th, but prob should've done 135 lb

Workout of the Day

For Time:

50 Alt Goblet Lunge (50/35)
25 Right Arm DB Jerk
25 Left Arm DB Jerks
50 Goblet Squats
25 Right Arm Devil Press
25 left Arm Devil Press
50 Alt Goblet Lunge


Used a 35lb db, scaled devils press to 20 each side.

17:50. That hurt a lot.

Workout of the Day

“Grace”

30 clean and Jerks for Time (135/95)


I did 115lb. 4:50.

Nancy

5RFT
400M run
15 OHS 95/65

My cardio is coming along, but my legs, especially my calves, sure do hate running.

21:15Rx and I went unbroken in every round of OHS.

My home gym is doing Nancy this week also. Usually scale to 75 since high volume OHS jacks up my inguinal canal (surgeries on both sides).

Saving myself a trip to the gym today since I have a 53 lb kb and doing this workout at home after quitting time:

MetCon (REPS)
4 Rounds

3 min AMRAP
200m run
12 Alt Rev KB FR Lunges
ME American KB Swings

2 min rest

F: :60 cardio + :60 Rev FR Lunges + :60 KB Swings
P/S: 53/35

Score = Total American KB Swing

My best was around 3 min.

One of the last times I did it, I went 17 UB before dropping the barbell and then took another 1:15 to do 13 reps.

Do you remember our Isabel times from a few weeks ago? Did we both do 115?

I think I may be ready to join a new gym.