There is a vast list of things that were awesome on Friday night. The support from the crowd. The sheer amount of deadlift PRs. The tenacity of the competing athletes.

But you know the best part about 14.3 on Friday night? You all had a plan before you dove into the workout. And because of that, you’re scores were reflective of your capacity.

I want you to start thinking about that during every day workouts, not just competitions.

Use today’s WOD as an example. Could you do the first few rounds unbroken? Probably. But should you? Probably not. The push presses are light enough that they don’t need to be broken up (they are also quick movements). The pull-ups are more demanding, so break them up before you need to. Let’s say you want to get 13 rounds – that would be roughly 1:30min per round and 4 sec/movement (which is LOADS of time to get the work done).

Start thinking about strategies, and you’ll be surprised at how easy it becomes.

Strength – Push Press 5RM

AMRAP in 20 minutes of:

12 Push Press (65/45#)
10 Pull-ups

Compare to Feb.8/13

Mario has over 500 workouts (data points) under his belt!
Mario has over 500 workouts (data points) under his belt!

61 thoughts on “Plans”

  1. Strength: Push Press
    85-95-100-110-120# (PR of 5#)

    AMRAP 20 mins
    12 Push Press #65
    10 pullups (blue first two rounds then blue/purple)

    8 rounds + 4 Pull Ups

    Last time was 8 Rds & 2 pullups with 50# & green band.

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  2. Mobility Wux1

    Back Squat 5s

    Push Press x5


    17 Rounds 2 Push Press RX

    5 Rep PR from last time really need to work on pullups

    1. You were so fast that I couldn’t keep track… one minute you were on the pull up bar, then you’d leave for a fraction of a second and you were back. Great job!

  3. Vanessa Champion

    15wall balls
    15 stick thrusters

    Push press 5×5
    5# PR happy with any gains in presses πŸ˜€

    WOD 20min AMRAP
    12 push press 65/45
    10 pull ups green+purple (changed to red half way)
    10 rounds+7PP

    1. Vanessa Champion

      And thanks again Ron for the use of your wrist wraps. I definitely need to get some soon

  4. mob
    500m row
    practiced wall balls
    Tried skipping but head was pounding (hangover)
    Strict HSPU
    5(25#+10#+AB), 5(25#+ab)
    Practiced jumping bar muscle ups and try to get some full ones still need some work

    Push Press 5rm

    wod 20min amrap
    12 push press 65#
    10 pull ups

    12rds+12PP RX

  5. Mobility
    Warm up x1 plus
    -15 kbs
    -15 wall balls
    -15 thrusters with stick

    Strength: push press: 30, 35, 40, 45, 50 (Γ—5)
    Nice sharing the bar with Suzie, Christine and Laura! πŸ™‚
    WOD: amrap in 20 minutes
    -12 pushpress @35
    -10pullups scaled to ring rows

    Total: 12 rounds and 7 push press!

    Great coaching Ron…..great work everyone!

  6. Mobility
    WU X 1 + 15 – Wall balls, KBS, Thrusters w/stick

    Push Press X 5


    Great sharing the bar today Lance and Shane!!


    AMRAP 20 Mins
    12 Push Press 65#
    10 Pullups scaled to ring rows

    Total – 14 rounds and 12 P.P

    Great class Ron!!

    Way to go Alaina on 14.3 and you deadlift PR!!

  7. Warmup with Lydia. So much fun. Pass throughs, wall balls, push-ups and pull-ups. (She did L hangs)

    Push press (5) 45-65-75-85
    WOD rx’d – 14 + 1 pull-up

    Tore my hands to crap. Had a plan for the WOD but did not plan my attire well. Did not tape my hands, did not wear my wrist straps, wore a heavy tshirt. Oops.

    Fun WOD. Fun class. Crazy warm in the gym today….and no Christine…I’m referring to the actual temperature. πŸ˜‰

    1. Watching Lydia was the best! I see Crossfit coach in her future! She probably taught Ron a thing or two πŸ˜‰

  8. Mob. And WU x1 plus some slow light Deadlifts and foam rolling.
    WOD: 14.3
    Amrap: 8 min.
    10 Deadlifts @ 95
    15 box jumps
    15 Deadlifts @ 135
    15 box jumps
    20 Deadlifts @ 155
    15 box jumps
    1 Deadlift @ 185 PR of 25 Yay!
    Total. 91 reps
    Thanks Jeff and Shane too for the pre WOD planning πŸ™‚

  9. Way to go Mario!
    Lab, Mobility, Wu.
    Got 10 strict hspu, and 65 du’s.. Woohoo, getting there!
    Practice bar mu’s, and mu’s!
    10 am!
    Strength 5rm push press
    155/ 175/ 185/ 205/ 220 barely got 5.
    Good sharing the bar, Lance and Jeff. Jeff your shoulder strength is impressive!
    Wod : Amrap in 20 min
    12 push press @65#
    10 Pullups
    Rx’d 20 rounds. As per coach Kevin did first couple rounds unbroken, then 5’s then 3’s. That is a 2 round pr! Funny this pacing stuff works! Kevin you know you’re sh**, I love how make me do it and make me realize I am capable of more than I think.
    Great work everybody, fun class.

  10. WUx1
    15 wall balls
    15 kbs
    15 stick thrusters

    Push press 5Γ—5
    5# PR

    WOD 20min AMRAP
    12 push press 65#
    10 pull ups

    11 rounds+12PP Rx. (Last time 12 rounds with blue band for push ups

  11. Mobility

    Strength push press x5

    WOD with 45# & green band
    8 rounds + 1 pp
    I added a purple band halfway. I think I might of missed adding a penny for a round but I’m not sure.

    Practiced some skipping

  12. Mob
    WU (wallballs 4#, KBS 20#, thrusters 15#)

    Strength – Push press
    5 x 65% – 70% – 75% – 80% – 85%
    85# – 90# – 100# – 105# – 115#

    WOD – 20 AMRAP
    12 push press @ 45#
    10 pull ups (strict w black and pink… went one higher than usual because I figured that anything above 10 rounds aka 100 pull ups would be too much for just the black or with purple)

    10 rounds + 12 push press

    Great class Ron!

  13. WU X1 + Wall Ball + KBS

    Push Press X 5

    WOD – 20 Min AMRAP
    12 PP @ 45#
    10 Pull Ups = Med. sized pink band

    9 Rounds + 12 PP

    No PR today, but took it easy today. Pull ups were the limiting factor.

      1. i think behr paint ( has something like that, but i beivele there is a $5 fee i’ve not used it, but i have looked at colors on the website before. also you can pick up the paint booklets/chips at home depot (from behr) and the booklets has complimentary colors and shows the paint in different rooms.i personally like the behr paint (semi gloss) because its wonderful for being able to clean it especially with kids and crayons, markers, finger paints, etc. it is a little costlier than most paints, but it covers great and last great also if you use the behr paint and there is something wrong with the paint itself a behr representative will come out and paint your walls for you (there has to be something

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