Today is a double strength day. Work your way down the strength rotation.
If you have extra time, work on a “goat” (something you suck at).
Or try this week’s member challenge.
And if you have a few minutes, read this article on “The Relationship Between Exercise and Inflammation”.
Determined
I’m happy to see more strength days come up! Although today is a rest day for me.
WU x 2
Double strength
snatch x 3
95,115,125,135,145 (fail)
Just couldn’t get 145 up today at all. Time to leave her alone for awhile.
Mobility
Wu x 2 up to 50lbs dumbell for pullups practice butterfly pullups.
Back squat
135/ 185 /225/ 245/ 265 x 5
Squat cleans
135/ 155 /185/ 185/ 205 with a couple jerks in there
Nice work Shane!
Happy to see you working on squat cleans. That’s going to help you at the Beatdown
Shovelilng ice for 10 min!
Mobility
Wu x 1
Push jerk 5 rm to 85#
ohs
35(5)-40(5)-45(5)-50(3)-55(1)
Wrists, wrists, wrists…
2 min burpee challenge: 42
Thanks for the push everyone!
Nice work!
Your burpees were awesome, you didn’t break your pace from start to finish. Impressive!
Lots of burpees! Good job!
Holy burpees batman! That’s about what I get in 4 minutes!! Bravo!
Wicked job on the burpees Natacha! You are so fast at those! I have burpee envy, for sure!
wux2
Double Strength
Push Jerks
135-140-150-160×4-160
OHS
120×4-115-120-125×4(4 solid reps, but it all fell apart on rep 5)
Thanks for the link to the article (I think). For me it was also worth chasing down these links from the articles:
First:
“Last week’s post for symptoms” found @
http://www.marksdailyapple.com/how-to-tell-if-youre-inflamed-objective-and-subjective-inflammatory-markers/#axzz1jiNWkkuR
And then
“Eight signs of overtraining” @
http://www.marksdailyapple.com/overtraining/#axzz2IEn7gkez
Happy reading (and introspection).
Mobility
WUx2
Deadlift 5x
Sumo stance with belt.
135-185-205-215-225
Felt very heavy. Haven’t done DLs in a long time. First time using a belt. Don’t like to depend on it, but after hurting my back so many times I might have to use it for a while.
Push Press 5x
95-105-115-125-130
Felt good. Gotta practice bringing the bar back down on my shoulders with elbows high.
Fun morning! I love double strength days!
Mob
WUx1
Double Strength Day
Bench Press x5 (first time since joining)
135-145-155-185-195 last rep almost fail
Clean x5
65-75-85-90-90
Really need to work on technique for this..
Cash out 2 min skipping
Foam roll everything
Lacrosse ball work
Nice bench press Caleb! HEAVY!
Mobility
WU x 2
Double Strength Day
Deadlifts x 5
95-100-110-120-130
Bench Press x 5
95-105-115-125-130(3)
1000m row
Time 4:17 (with a literal push from Kevin)
Your deadlifts have come a long way Kevin! Awesome work! Nice bench press numbers too
Thank you, Lora. I’m very pleased.
Love Double Strength day. Was going to take a rest day as I have karate with Gavin tonight (see Kevin’s previous post about taking up a sport) but I love these days way too much
Mobility
WU x 2
OHS x 5
65-75-85-95-105
Shoulder Press
65-75-85-95-100(x4)
So awesome you and Gavin are doing karate together!!!
Mob/WU
Front Squat x 5
155-165-175-180-hip stretches (thanks Kevin)-185(3)
Deadlift x 5
210-225-235(2)…back was curving so stopped.
Worked on GHD Hip Extensions (10) and finished 135(5) DL
Realizing my hip (in)flexibility is limiting me more than my actual strength lately. Always something to work on!
AMRAP in 5 min of:
– Double Unders
47 reps (managed to string 5 in a row but that was it)
Fun day!
Nice work, especially on the DU’s
Thanks, it’s going to be a post-workout routine for awhile. It’s my last BIG goats (lots of little ones).
Meanwhile I need to dial back my strength max’s and build them back up WITH more flexibility/mobility.
Mobility
WUx2
Double Strength Day!!
Push Press x5
105-110-120-125-130 (PR 10#)
Back squats x5
105-115-125-145-160 (PR 5#)
Worked on handstand push-ups. I think I can move 2cm. Ha.
WOOT WOOT! Congrats on your Push Press PR AND your Back Squat PR! Great job! You are crazy strong!
mobility
wu x 2
WOD : Double strength
1- Overhead squats x 5
55, 65, 75, 80×3
Thanks Amanda for the stretching tips
2- Foam roling
mobility
wu x 2
WOD : Double strength
1- Back squats x 5
75, 80, 85, 90×2, 90
2- Cleans x 5
45, 50, 55, 55, 60, 65 lifting the arms to soon not dropping under the bar 55×5 with better form
Thanks Amanda for your patience and good coaching
Mob + WUx1
Member Challenge
AMRAP 2 mins burpees = 45 … so close …
EMOTM 5 mins
- Wallballs 28#/10′, with 20# vest = 40 (8-8-8-8-8) … painful
- Floor Press 185# = 10 (2-2-2-2-2)
- Toes-2-Bar = 48 (12-12-8-8-8)
Rest day tomorrow! Whoop whoop!
Congrats on a great score on the burpee challenge Mario. I knew you would do well on this one
Nice job!
Mobility
WU*2
Double strength
Bench Press – my first time ever trying it…not exactly my favourite lift.
x5
35-45-55-60-60
I hurt my stupid shoulder during the last round. Foam rolled instead of 2nd strength.
Didn’t get any handstand practice in due to shoulder either…tomorrow will be double handstand day!
WU X 2
Push Jerks X 5
135-155-175-195-185
Didn’t get full extension at 195 so went back down to 185
OHS X 5
45-55-65-65-75
Need to do some mobility work with my hips.
Thanks Kevin for the tips on hip mobility.
Nice work Jeff! I’m with you on the flexibility. Before Crossfit, I had no idea how important mobility is (for life and for lifting!). Working on those tight bits will help a lot!
WUx2
Bench Press x5
135 155 185 205 215×1
Plank Holds x5
45 sec hold 30 sec rest.
I am really enjoying the paleo challange. I think the best part is the support from my friends. They always have time in there day to send me a picture of a cookie or eat fast food in front of me. Its F-ing awesome!!!!
Nice friends!! lol
Hahaha! Who needs enemies?
It is called the Paleo CHALLENGE. They are just making sure that it really is.
Front Squat X 5
125-135-145-155-165
Dead lift X 5
205-215-225-235-235 form better
wu x 2
Cleans
35-45-55-65-70 (did 55 again to work on my form after Kevin’s pointers)
Jerks
45-55-60-65-70
Nice sharing the bar with you Helen!
Practiced my DU’s for a short while… weren’t really coming along today…..
WU x 2
OHS x 3
65 85 95 115 125 x 1
Snatch x 3
75 85 95 105 115
Great sharing the bar with you Chris! Hell of a row too!
Double Down
Mobility
wu x 2
OHS
65-85-95-115-135(2)
Snatch
70-85-95-95-105-115
2 km row – 7:01
then practiced du’s and got 37 in a row! woooooooooooo
did rounds of 50 – 4 times
Always a pleasure Marcel sharing the bar.
I can for once say I BEAT KEVIN…hehehe not sure what time was but I beat his 2km row time!!
That was a great row. I have a new challenge now
Wow great job Chris!!
If anyone is looking for Kevin over the next couple days I bet you’ll find him on the rower! lol
Congrats on a great row Chris!!! And on the DU PR! Awesome stuff!
Wow…that was fast.
Mobility
WU x 1
Double strength day
Push jerk (x5)
- did not use rack…so, clean x 1 for each set of 5
95-105-115-125 (not max)
then 95 x 5 x 3 to practice split jerk technique
-need to work on getting my head through at the top.
OHS (x5)
65-75-85-95-105(3)
-taped wrists for last 3 sets (haven’t done this before)
-wrists felt great but shoulders felt a little out of position (??)
Love double strength days!
Got in some Clean & Jerks tonight
85 105 115 125 135 140 PR!!!!!
Missed the 140 lift a few times at the Olympic lifting cert back in Nov. Felt good to get it tonight especially as I wasn’t expecting to go that heavy.
All the Paleo challengers are doing great with the benchmarks! It’ll be interesting to see the progress at the end of the 6 weeks!
Congrats! i saw that C&J PR! You made it look easy
Nice pr Jo
Mobility
WUx1
Paleo Challenge Bench Marks
21-15-9
Burpees
KBS #53
Time: 3:33
2K Row
Time: 7:48
PR of 1:10 on the Burpees and KBS from august. Didn’t stop through the whole thing PR is gonna be real hard.
WOW big PR on the burpees! Great benchmarks. I am excited to see how you do with these a the end of the challenge.
Great times Lance (Superman)
Mobility
WU x 2
Double Strength day
Push Press
95,135,135,145,150 x 5 PR 5#
Back Squat
95,135,145,165,170 x 5 PR 15#
Member Challenge Max Burpees 2 min
Score = 46
Good job on the members chalange
Mobility
Wu x 2 ( pullups and t2b)
Back squat x 5
125-135-145-150-155
Squat Cleans x 5
95-120-135-140-145
(need to work on getting under the bar and not pulling it so high. thanks for the help Kevin)
1 mile jog last 100 m sprint x 2 @ the Kay Arena