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| CrossFit St. Thomas is getting Ha-uge. |
Work up to a 3RM - Stand on 45# plates (maybe 45 +25 if you are short). These can be done as sumo or traditional pulls. Use chains and/or bands if available; Demo Vid.
2. Olympic Pause Squats
3 x 6 - Use high bar rack position and pause for 2 seconds in the hole of each squat; Demo Vid.
3. GHR
3 x 6-10 - knees should be in contact with pad. No breaking/flexing at the hips. Want it to be harder - Use weights for added resistance. Want it to be easier - attach a band to a pull up rig behind you.
4. Double DU "Annie"
For time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat sit ups
5. Split Practice
Spend 8 minutes (4/side) working towards a split
6. Recovery Row
7 mins of easy rowing - no straps, no monitor
See yourself on this site.
Send pics and youtube clips of your training to ali@crossfitnewengland.com.
4 mins/side...
Double Annie looks fun! Everytime Ben says go get em at the end of the demo video it gets me psyched!
ReplyDeleteSub for GHR?
ReplyDeleteand I can get 100 double unders in about 15minutes... should i do DU attempts or another sub? thats my only real goat.
This comment has been removed by the author.
Deleteif you work out with a partner, you can lie face down on the floor with an abmat under your knees. have your partner hold down your ankles and then do a GHR. not perfect, but i think it will best simulate the movement.
DeleteCharles - in your case, you should just do regular annie.
DeleteGHR sub = pin your weighted bar against a wall so it can't roll, put a pad on the bar for your ankles, pad under your knees and do them on the ground.
DeleteAny %age for the squats as reference since will be coming off the deadlifts?
ReplyDeletewould using 25# iron plates be an appropriate sub for the deficit deadlifts?
ReplyDeleteyeah, that sounds about right.
Delete1. 405 for 2, 2nd rep caused blinding pain in my lower back, cannot currently bend over or squat.
ReplyDeleteHad to skip 2 and 3 due to the back pain.
Double DU Annie done but not for time due to back pain.
Kind of pissed about my back, coming off what can only be described as one of the best weeks of training I have ever had, I am pretty worried I did serious damage, we'll see how it feels tomorrow.
Did you hear a pop? I was working out with Erin (you know the one that gets "psyched by bens videos") and she heard a pop. She had an exray, turned out to be muscular thank goodness. Don't be crappy and try to work through it. Ice and rest. Hope you feel better.
DeleteX-ray
DeleteI heard a pop when doing DL's a little too carelessly last summer. I thought the worst - herniated disc, etc., but it turned out to be a pulled lower paraspinal muscle (http://www.allaboutbackpain.com/html/files_links/spine_anatomy_muscle.html). I couldn't stand up for about 20 mins. It heals in about a month if you rest it. I could comfortably run and swim during recovery.
DeleteThanks for the link Joe. I will read it tonight.
Delete1. 385 for 3, i think i have a little more... maybe
ReplyDelete2. have never done high bar position so i built up weight, should have been consistent, next time, 135-155-185-205 all 6 every time
3. could not physically do them, humbling for sure, worked reverse hypers
4. DU Annie, 9:21
5. Done (painful)
6. Done
anchored feet for sit ups?
ReplyDeleteThanks for the shout out on the picture Ben. Perfect timing. Today's my birthday!
ReplyDeleteHappy Birthday, Chris!
DeleteHappy Birthday Dude!
DeleteThanks folks. What better way to celebrate than crushing my body with a WOD...
Delete1. Worked up to 315#, ran out of time
ReplyDelete2. 135#, 155#, 175#
4. Annie - Started w/DU attempts, then 2xsingles 13:04
3. done
5. will do tonight
6. done
1. 255#
ReplyDelete2. 135#, 155#, 165#
4. Annie - Double Double Unders 13:32
3. done
5. done
6. done
1. 375
ReplyDelete2. 225/225/245
3. Done. 3X6.
4. 12:15. Double-unders are not my friend. Goat from hell.
5. Done.
6. Done.
1. Deficit Deads 3RM - 375# w/ chains *2, 325# w/ chains*3
ReplyDelete2. Olympic Pause Squats 3 x 6 - 225#, 250#*5, 225#
3. GHR 3 x 10
4. Double DU "Annie" - 10:43 Rx, I hate being bad at sit-ups
5. Done
6. Recovery Row 7 mins - Done
1. Deads-405+2chains
ReplyDelete2. Squats-225,255,275
3. 9:09 subbed airdyne cals for du (achilles)
4. 8, 10, 10
5. Check
6. Did the row too
Delete1. Deadlifts - worked up to 295# (could have done more, ran out of time, but was fun as I hyper-focused on form)
ReplyDelete2. Squat - 185#s across
3. Double DU Annie - 11:31 Rx (situps stink)
4. First time every to get those GHRs. Did a few then had to leave.
5. Will do today
6. One day I will have time to do the row...
1. #355 + 2 chains
ReplyDelete2. squat - 135/165/185, nervous how my knee would react to this, did okay.
3. "double d" annie - 8:29, double unders unbroken (even i'm surprised)!
4. GHR - did the best i could with our back ext thing
5. check
6. check - i love the recovery row
M/49/5'8"/162
ReplyDeleteAt CFNE this AM - felt like coming home!
1. Deficit Deads 3RM - 295# w/ chains - grip limited
2. Olympic Pause Squats 3 x 6 - 225# across - OMG
3. GHR 3 x 6 protecting hammy
4. Double DU "Annie" - 9:10 Rx, trying to catch Heather at the end - no luck
5. Done but I didn't like it
6. Recovery Row 7 mins - Ditto - thanks for the tips Heather.
DL #245
ReplyDeleteBS #185
-Should of went heavier on both lifts. Was kinda hard to gage where to start,so didn't have enough time to really finish.
Double Annie- 9:24
1. Deficit Deads – 235# (Post Surgery PR)
ReplyDelete2. Pause Squats – 135#
3. GHR – 3 x 10
4. Quadruple Annie (cause my DUs are suspect) – 10:20
200, 160, 120, 80, 40 SUs
50, 40, 30, 20, 10 Sit Ups
5. Split Practice (ouch)
6. 7 min row
7. 1/2 mile swim
1. 335 + chains
ReplyDelete2. 225 across
3. done w/ a slight push at bottom off a stack of plates
4. 10:36
5. Ow
6. 500m then ran out of time
1. Deficit DL: 3 x 203#
ReplyDelete2. Pause Squats 135# across (should have gone heavier on DL & PS- feeling my way w/ these new movements)
3. "Annie" w/ 2 x DUs- 14:32
4. GHR- 3 x 6 wow, these are really hard
5. Split practice
6. Row
Couldn't Get anywhere with DUs as usual. After session i tried for another 40minutes of practice. UGH
ReplyDelete1. 405x3 with bands
2. 225 across 6x6x6
3. Used plyo box with bands and abmat 10x10x10
4. After 5minutes and 12dus, I quit.
5. Done
6. Done
F/36/125
ReplyDelete1. Deficit deadlifts up to 245#
2. Pause squats 125#, 135#, 145#
3. GHR 3 x 10
4. Double DU Annie - 8:19 rx'd
5. Split practice
6. Recovery row
1. Deadlift deficit- 215
ReplyDelete2. Squats worked up to 115
3. Done-
4. Double Annie- 9:22
5. Did them but didn't time it
6. Done.
Deadlifts 360 x 3
ReplyDeleteBS - 235 for last set
GHR- yes, RX on rogue abram GHD
Annie with double, DU's - 6:59, unbroken on all
Split practice, ouch!
Recovery row, yes
One of my training partners got 451 on FGB today.....something's working alright I'd say!
Deads: worked up to 335 with chains so 375
ReplyDeleteSquats 225,225,245
Ghd: check
Double doubles Annie: 7:48
Slpits: check
Rowing tonight
Schreiner and The crappy crossfitter have sucked me in.
ReplyDelete1: 405
2: 225, 255, 275
3: 6,6,5
4: 7:44
5: done
6: done
Deadlifts 325 (with no injury!)
ReplyDeleteSquats 225, 245, 265
GHR 3x6
Annie with 2x DUs 11:05
Cold shower
DDL: 6 sets up to 305x3.
ReplyDeletePause Squats: 135,185,205 (back was a little funny so went easy)
GHR: done
Double Double Annie: 10:46. Started rough and got smoother every round.
Splits: Done, much needed stretching.
Rowing: Done.
DL 405x3
ReplyDeleteSquat 315,315,335
GHR - ouch
Double D Annie - 8:19 rx
splits - need work
row - love not looking at the monitor!
DL - 295+40# chains
ReplyDeleteBS - 225, 235, 245
Annie - 9:04
GHR - check
Splits - check
Row - check
M/210/6'6"
ReplyDelete1. 330# - lift fealt really good, even from the low position.
2. 175# - knees are a bit quirky.
3. GHR - somehow forgot to do this! FML
4. 11:25 - DUs wen't great, after i started focusing more on whipping with the wrists and relaxing shoulders.
5. Done - this was hard!
6. Done - this fealt long, but good.
3rm deads: 275#
ReplyDeleteBack sq: 185/215/215
GHR: 3x8
Double DU Annie: 8:14
Split practice: check
Row: check
1. #275 - prolly could have gotten more, form kinda faltered
ReplyDelete2. #125-135-135 - turrible
3. Um... Aparently I have no hamstrings. Did the best negatives I could on the ground w/ partner - must get hammies!
4. 7:45 - the two mvts I'm good at...
5. Splits - turrible
6. Done
1.335 6" box
ReplyDelete2. 225 quads were still sore from DE day so this was decent I guess
3. Did band pull throughs
4. 16:15 DU have been a goat historically but it had been getting better. This was a step back. I could not get it going today.
5. Splits...sort of
6. Row subbed for speed lawn mowing
1. 285 + bands (420 at the top)
ReplyDelete2. 185, 225, 245
3. GHR 3 x 9, 10, 10
4. Double DU Annie: 11:22
5. Split Practice: Check
6. Row: Check
1. Deficit 345
ReplyDelete2. OPS 205
3. GHR 1 x 6 Rx, 2 x 6 with band
4. Double DU Annie: 9:32 (double+single, double+single)
5. Split Practice: Check
6. Row: Check
1.Deads 295#+ 2 chains
ReplyDelete2. Squats 185# across
3. Double Annie 11:11
1. Deads 385+2 30 lb chains held back from Max effort strained hamstring almost fully recovered
ReplyDelete2. Squats 275,295,295
3. GHR Skipped see note 1
4. Double DU Annie 7:28
5. Recovery Row completed at 2:15 pace
6. Forgot to do the mobility again, which in turn leads to issued like note 1
Awesome programming excited every day to see what is in store
DL - 400x3
ReplyDeleteBS - 205 Across
2x Annie - 5:50
GHR - 3x4
Splits - check
Row - check
1. 130kg
ReplyDelete2. 85kg across
3. Managed broken sets of six across 3 sets
4. Wod 13:08
5 + 6 done.
DL - 345
ReplyDeleteBS - 205, 225, 245
2x Annie - 11:45
GHR - 3x6 (anything but RX)
Splits - check
Row - check
DL - 295# x 3
ReplyDeleteBS - 205#
GHR - done (10,8,6)
Annie - 10:05
Splits - done
Row - done
1. Pause Squat 225, 235, 235
ReplyDelete2. GHR 3x8
3. replaced deads with bench press/pull up superset from saturday bc I missed it. 195# 12/22, 9/16, 7/14.
4. double annie: 16:40 (brutal... hit a wall on the sit ups)
1. 285 + bands (420 at the top)
ReplyDelete2. 185, 225, 245
3. GHR 3 x 9, 10, 10
4. Double DU Annie: 13:54
5. nope
6. nope
DL: 315 + chains
ReplyDeleteBS: 185, 225, 245
Annie: 14:01
GHR: check
Splits: nope
Row: check
Deficit DL: 185#
ReplyDeleteHigh Back Squats: 115# across
GHR: 3x6
Double DU Annie: 10:50 Rx (Plus an additional 6 sit ups because I lost track of where I was in the WOD....woops)
Splits: Check
Row: Check
1.DDLx3 315lbs plus blue band
ReplyDelete2. OPS 225lbs
3. Have a Bone Bruise or Fracture on inside of left shin so I did Airdyne 1 mile, .7, .5, .3, .2 13:14 (wish I saw your post Derek! I'll try Cal. next time!)
4. Kind of
5.Ran out of time
4. should have been GHR-Check
Delete1. 400
ReplyDelete2. 225 245 265
3. Attempted a bunch...new goat
4. 8:50rx
5. Check
6. Check
1. Deficit Deadlift 3 rep max
ReplyDelete345lb
2. Good morning 3x6
115-125-135
(subbed GM due to knee pain)
3. Glute Ham raise 3x6
Terrible....check
4. Double Double Under Annie
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat Situps
7:35
5. 8 min split
Check
6. 7 min cooldown row
Check
1. Deficit deadlifts up to 295#
ReplyDelete2. Pause squats 175#,
3. GHR 3 x 6
4. Double DU Annie - 11:49 rx'd
5. Split practice
6. Recovery row
7. bullet proof shoulders
1. 195#
ReplyDelete2. 125#
As others said, could have gone heavier, was not really sure where to start or how the lifts would feel, def needed more time
3.Done
4. 8:38 or 8:48, forget. Need to stop with the death grip!
5. Done
6. Done
1. 345#s
ReplyDelete2. 155, 165, 175#s
4. Double DU Annie - 11:50 Rx'd
5. Split practice
1. Deficit Deads 3RM - 225#
ReplyDelete2. Olympic Pause Squats 3 x 6 - 155/ 165/ 180#
3. GHR 3 x 10 reps each with spotter
4. Double DU "Annie" - 25:17 Double Unders are not my thing. After this I realized I probably should've done regular Annie, however I stuck in there and finished it. At least it was good practice for the DUs.
5. Split Practice
M/27/5'4"/135#
1 DD's 3rm 315 no chains
ReplyDelete2 Pause squats 185,225,225
3 GHR 3x6
4. Double DU 11:16 got a bad start.
5. No time for splits.
6. Row done
1) Deadlifts - 205 stayed really light and worked on form.
ReplyDelete2) 185, 205, 225
3) WTF?
4) 2x Annie: 12:18
5) Check
6) Check
Dl deficit: 295
ReplyDeletePause squat: 155/175/195 (knee is still bothering me)
Double Annie: 9:02
GHR: 3x6
Split: done
7min recovery row: done
Deficit deadlift 3@275 felt good ... Could have gone up 10#... But i would have lost midline.
ReplyDeleteBacksquats @ 175... Comfortable ... Working on forcing knees out
Gh raises w/ 10#
Double annie- 7:38 - chest to knees on sit ups
Splits - just finished
Recovery row - love this!
Oh yeah ! Standard width grip on deadlift
Delete1. Deads 3@195
ReplyDelete2. Squats 3x6 @ 125
3. GHR 3x10
4. Reg Annie 15:33 (suck at double unders! starting to link them together now)
5. Done
6. No rower, boo.
1.) 295#
ReplyDelete2.) 155# 175# 185#
3.) GHD back extentions w 25#. our GHD is barely a GHD, Hahaha.
4.) 37:50 YEP. Purchasing new rope soon. DU have been very difficult
for me lately. Gotta get back to basics and build myself back up.
5.) Done
6.) Done
Dead lift on45s 175#
ReplyDeleteSquats 145 165 165
Ghr done
Double Annie 9:03
Splits done
Row felt good:)
1. 375
ReplyDelete2. 2x215 1x225
3. Could not do these and not at a familiar box at the moment so i didnt want to nove their equipment around to set up a band lol
4. 10:40 rx
5. Done
6. Done
1. Deads 3RM @315 no chains
ReplyDelete2. Pause squats 185,205,No Time
3. GHR 3x6
4. Modified Annie: DUs (25,25,30,20,10) 8:56 (DUs need work)
5. No time for splits
6. Row done
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ReplyDeleteWasn't able to do the full wod yesterday due to time constraints.
ReplyDelete1.3rm Deadlifts @ 385 with 24lbs chains on each side
2.Squats at 275
3.Double double under Annie Rx @7:33
1. Deficit DL 3RM @ 395
ReplyDelete2. Olympic HBBS 225x6, 245x6, 265x6
3. GHR 3x6
4. Double Annie 8:30
5. done
6. No time for row
1. 345 from 3.25".
ReplyDelete2. I was training for a local comp that had a clean ladder, so I did a 1RM clean - 265.
3. Oly squats. 135 - 165 - 185
4. Done, way harder than expected.
5. 13:49 RX
6. Done
7. Done
1). 315 grip was an issue not sure why...maybe residual from Lynne
ReplyDelete2). 225 across
3). 12, 12, 12
4) 9:07