3 rounds as warm-up:
:60 run @ easy pace
:60 dynamic hip mobility of choice
:60 AirDyne @ easy pace
:60 dynamic hip mobility of choice
For time:
800m run
3 rounds of [15 burpees + 15 goblet squat, heavy]
800m run
Post time and notes to comments.
{ 31 comments… read them below or add one }
Oly Cycle Wk 2 – Day 6:
5:00 Airdyne Z1
10 rounds:
1 MU, 10 GHSU, 30 DU
starting every minute on the minute
+ 5:00 Airdyne Z1
…however, got the Oly Program designer’s AOK to sub w/ a much-desired run, so instead of WOD above did 55 minutes of delightful trail running at California (1st run in > 3 wks)! Work in some MU’s next week…
+ 3 hours firewood splitting. Getting into the big stuff (>2-3′ diameter) that requires splitting by hand 1st and alot of heavy lifting..
15:37
70 lb KB
being @ windy city crossfit
A1. Power Clean – 3,3,3,3,3,3,3; rest 2 min
A2. Close Grip Bench Press – 3,3,3,3,3,3,3; rest 2 min
B. 80 ghd sit ups NOT for time
A1. 60.5kg-70.5-70.5-72.5-75.5-75.5-75.5
A2. 155-165-175-175-180-185-185
B. complete
there was a reason the 5k row was supposed to be tom. p cleans were affected…
OPT
being/will
Clean and Jerk – build to a tough single in 10 min
rest 5 min
Row 500 m @ 97%
rest 3 min b/t sets x 3
210 clean PR, but dropped/fell trying to reposition grip for the jerk. Big ole’ fat no rep.
1:39, 1:41, 1:42 (all the rowing critiques are helping, much appreciated)
10 min Practising squat snatch, it’s never pretty lol.
. Thank you 
5000 m row 20:48. Kathryn saved me from going blind from my bangs
Tomorrow will be great. I KNOW 100% I don’t even have to see a rowing machine
nice job marie!
Nice time Marie. Was trying to get you but didn’t have it. Looks like I’ll be chasing you on the rows.
nice job Marie!
what is it about that damn rower, a day without seems so much more sunny.
shout out to John who did my 5k with me…
Thank you guys, I appreciate it. Jessie I think we should do it together next time? My head was talking way to much to my body the last 1000 meters and it sure wasn’t incouraging me to go faster
And Michael you are so right!!!! The sun do shine brighter without a rower in sight LOL!!!
Oh… I should also thank John….. again, my strokes stayed around 25-28/min thanks to what he taught me
Thanks all for hosting my wife and I. Great to travel and get a workout in, especially with nice folks and at a big box (it’s 2-3x the size of ours!).
13.58 @ 2pood goblets
SHE see Marie
Snatches up to 95 nice and easy
Row 21:37 (pr 21:16) wish I woulda known that beforehand. Oh well….
SHE:
A1. Clean-grip deadlift, 3 x 2-3, 22X1; 2:00 rest
A2. Weighted dips, 3 x 2-3, 20X1; 2:00 rest
B1. Front squat, 3 x 3-4, 30X1; 2:00 rest
B2. Weighted pull-up, 3 x 2-3, 21X0; 2:00 rest
+
For time:
100 walking lunge steps
A1. 195(3), 210(2), 225(1) – I had no business attempting the last one.
A2. 15#(3), 20#(3), 25#(2)
B1. 115(4), 125(4), 135(4)
B2. 15#(3), 20#(4), 25#(3)
2:45
13:51 with 40 lb KB
SHE
A1. Clean-grip deadlift, 3 x 2-3, 22X1; 2:00 rest
A2. Weighted dips, 3 x 2-3, 20X1; 2:00 rest
B1. Front squat, 3 x 3-4, 30X1; 2:00 rest
B2. Weighted pull-up, 3 x 2-3, 21X0; 2:00 rest
+
For time:
100 walking lunge steps
A1. 195, 210, 225
A2. 10, 15, 20
B1. 125, 140, 155
B2. 5(2), 5(2), 5(2)
+
2:50
SHE:
A1. Clean-grip deadlift, 3 x 2-3, 22X1; 2:00 rest
A2. Weighted dips, 3 x 2-3, 20X1; 2:00 rest
B1. Front squat, 3 x 3-4, 30X1; 2:00 rest
B2. Weighted pull-up, 3 x 2-3, 21X0; 2:00 rest
+
For time:
100 walking lunge steps
A1. 195(3), 210(3), 225(3)
A2. 15#(3), 20#(3), 25#(3)
B1. 115(4), 125(4), 145(4)
B2. 15#(3), 20#(3), 25#(3)
3:00
Part 1:
A. High-bar back squat, 3-2-1-3-2-1; 3:00 rest
B. Barbell walking lunge, 3 x 20 steps; 3:00 rest
+
3 sets of:
250m row @ 85%
:60 rest
250m row @ 90%
2:00 rest
250m row
5:00 rest
5 hours rest
Part 2:
30:00 AirDyne @ Z1
Part 1:
A. 245-265-285-255-275-295
B. 155-155-155
+
49.1-46.8-44.1
49.6-47.7-45.1
49.7-47.5-44.5
Part 2:
complete
A. Back squat 3, 2, 1, 3, 2, 1; rest 3 min
B. Barbell walking lunges 20 alt’ing steps x3; rest 3 min
+
Row 250m @85%
rest 1 min
Row 250m @90%
Rest 2 min
Row 250m @95%
Rest 5 min
x3
A.335×3, 355×2, 375×1
345×3, 365×2, 385×1
B. 205 for all sets
+
85%:49.5, 49.1, 49.2
90%:46.4, 47.2, 47.6
95%:42.2, 42.1, 39.6(max effort)
Good work!
5k Komen run with the family. Hailey and I ran ahead while Marcy stayed with Logan. It was great to see Ellen and CP this morning.
See Marie
21:18.9 (:24 PR)
Adjusted time: 18.12.7
Still a few seconds off your PR Jenna. I’m coming
See Marie
63#
+
22:27, 39 s PR
Adjusted time, 19:11 (weight factor .855)
Ah, I gotta get my sh*t together. I did part II of “Will” but completely overlooked the 250 double unders at the end. Hence:
7 rounds of 5 cleans, #175, 5 Parrallette HSPU: 17:02
The deficit HSPU are feeling better. Keeping the core tight helps immensely.
Did a little 3 minute tester as a cash out to compare myself to a couple of CFNE Masters competitors; 3 Min amrap of 6 KB Thrusters at 53, 2 rope climbs. Bubba got 2 rnds + 4, I got 3 rounds plus 6 + 1 rope. Boom.
Pat thank you for helping Rachel enjoy her workout today. She will be coming back
Great! She did a great job. Glad she enjoyed it.
SHE
A1. 185(3), 205(2), 215(1)
A2. 17(3), 25(2), 30(1)
B1. 115(4),125(4), 135(2)
B2. 25(3), 32.5(2), 35(2)
+
1:58
OPT See Brandon
185 Clean and Jerk
1:34.7
1:36.6
1:38.8
OPT see brandon
C&J– 225#
Jumped up to 240# and failed twice on the jerk. probably the closest anyone has ever come to locking out a rep without actually locking it out… so close. but the cleans felt really good. didn’t even have to go into a full squat.
+
1:34.0
1:37.2
1:39.1
+
MWOD #55
30 minutes of mobility work
+
4 rounds, each beginning every 5:00 @ 95% effort:
250 m row
10 box jumps at 24″
10 burpees
DONE – each row was 0:46
SHE:
A1. Clean-grip deadlift, 3 x 2-3, 22X1; 2:00 rest
A2. Weighted dips, 3 x 2-3, 20X1; 2:00 rest
B1. Front squat, 3 x 3-4, 30X1; 2:00 rest
B2. Weighted pull-up, 3 x 2-3, 21X0; 2:00 rest
+
For time:
100 walking lunge steps
A1 3(165) 3(195) 1(215) 3(185)
A2 3(2.5) 3(5) 3(7.5)
B1 3(82.5) 3(102.5) 3(122.5)
B2 3(2.5) 3(5) 3(5)
Lunge step….. 2:52