E2MOM for 10 min
Deadlifts x8
55-60-65-70-75%
Floor Wipers (2-count)
5 sets of 10
Don’t be too good for a stick. It can teach you a lot if you listen.
I often hear people say “I can do it better with more weight”. That’s code for ‘my form sucks and I can hide it better under a heavy barbell’.
Spend time with a stick. Learn and refine the movements. Make every rep look exactly the same. Then start adding load.
I’m 12+ years into CrossFit, and I still warm up with a stick. You should too.
E2MOM for 10 min
Deadlifts x8, 55-60-65-70-75%
55(WU)-60-65-70-75-80#
Floor Wipers (2-count), 5 sets of 10, 55#
Fun class, thanks Shane!
E2MOM for 10 min
Deadlifts x8
175-195-195-210-225-240 had to switch grip for last set
Floor Wipers (2-count), 5 sets of 10, 135#
830 OG
Mobility +
Crossover symmetry
Banded side walks
Banded squats
Banded kick backs
C&J singles
95-125-145-165-175-185#
Front squats x5
125-145-165-175-185#
Both lifts were heaviest post injury, ~85% of max for each.
Heavy squats!
E2MOM for 10 min
Deadlifts x8
55-60-65-70-75%
155# WU
175# – 195# – 205# – 225# – 235#
Floor Wipers (2-count)
5 sets of 10 – did 3 sets..back tight
Ruck workouts at 7am
5 rounds
10 walking ruck lunges
10 sandbag pull through with ruck on
10 overhead ruck press/push press
200m Ruck
15:01
10 rounds
100m ruck suitcase carry modified some of it
10 ruck squats
10 ruck swings
Deadlifts x8 up 75%
Up to 280 # – tough but felt better with deadlifts than I have maybe ever, thanks for the tips Cara!
Wiped the floor a bunch with 135#
7am OG ruck wods with Miss Janet and Kevin the instigator 🤭
5 rounds
10 Walking Ruck Lunges
10 Sandbag pull through (wearing ruck)
10 Overhead Ruck Press (strict)
200m Ruck (4 times around gym)
14:20 – 30# ruck
I am happy to say I am getting better at presses, and I managed sets of 5.. The rest was manageable, well lunges kinda sucked after yesterday..
10 rounds
100m Suitcase carry (twice around gym)
10 Ruck Squats
10 Ruck Swings
22:10 – 30# ruck
I didn’t read the small print that said ‘switch hands halfway’.. oops
Also tried Kevin’s ruck for a round, for fun..
Shout out to everyone getting miles today, I ‘Noped’ as soon as I was finished work today!
Finished with 10 sets of 10 2-count ‘Little man in the woods’ .. and a stretchy flexy ROMWOD with Kevin..
Partner WOD
1000 m row
20 burpees
40 wall balls (20)
60 kbs (53)
80 box jumps (24)
100 abmat sit ups
400 m sprint
Then repeat
Then 1000 m row cash out
43:19 with A train
E2MOM for 10 min
Deadlifts x8
55-60-65-70-75%
245-275-295-325-345
Had to switch to reverse grip early
Floor Wipers (2-count)
5 sets of 10
135-155-185-185-205
Thanks Shane