Alex, Barousse, Taylor
MASTERS & REGIONAL ATHLETES
1. Row
3 x 300m, rest as needed
GAMES ATHLETES
1. Back Squat
5 x 3, across
2. 3 RFT
20 Front Squats, 135/95
20 Burpees
20 TTB
3. Cash Out
3 Rounds, not for time
600m Run or Row, based on greatest weakness.
30 Hip Extensions
15 L-Pull ups
"Squat, Jump, Throw, Lift."
- Greg Glassman
across?
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ReplyDeleteThis comment has been removed by the author.
ReplyDelete3x300.....:58/1:00/:57. 3 mins rest in between.
ReplyDeleteBs 315, 335, 355. These felt crappy. Everything tight so left it there
ReplyDeleteWod 10:25. Ttb were slow
Cash out with runs, hip ext, subbed handstand holds/shoulder taps for l sit pullups. Just felt like doing some hstands.
My calves are locked. Up. Today haha
ReplyDeleteAre you going to hit it again on Sunday Dex?
Delete1 round of general warm-up with 1:02 on all three sets of 300m row, 3 minutes of rest in between each set
ReplyDeleteMy knee has a little swelling -- happens with a lot of jumping, but with treatment for the next 24 hours, I can be prepared for Sunday.
ReplyDeleteBut in case I do not go for the redo, can we go with the program from Saturday to Tuesday? What's the ideal?
my guess is if your not redoing the workout... then no need for extra rest ... however if u r not going to redo workout based on injury,.. I would modify to rest your legs so u can be good for week 3
ReplyDeleteRows done, not a sprint pace. Worked muscle ups for the rest of the hour, first muscle up success!! Today's probably the best day of my Crossfit career. Damn it feels good to finally have one.
ReplyDeleteSweet! Congrats Britt!
DeleteCongrats!!
DeleteWent easy on the row, stayed between 1 and 1:10 for all 3 with a 1 minute rest. My left achillies is a little sore and my right foot is super sore, will be rolling the shit out of them with a lacrosse ball untill Sunday and then hopefully get after 13.2 again.
ReplyDeleteI'm a day behind and I've got class all weekend so I did 13.2 early this morning. As was the case on 13.1, I was DFL (dead f'ing last) among this community. 200 measly reps.
ReplyDeleteI really underestimated the impact of this illness I've had (sore throat, sinus pressure, beastly cough). It stuck around for a good 10+ days, missed a day of work from it, and missed a TON of gym time. When I finished 13.2 I really let it get to me mentally. I need to not be so hard on myself and just get back into the swing of things and try to redeem myself on the last 3 weeks. I feel like I can't even use weeks 1 and 2 as a basis of comparison to my former self, that's how bad they were. I did 4 reps @ 165# in 13.1 last year, I didn't even get through the round of 20 burpees this year. So frustrated right now.
hey there ... couple of things... hope this helps
Delete1. forgive yourself... shit happens ... you can forgive snd not forget ... at the end of it all ... as long as u did the best u could at that moment ... than there is no need to find reasons y ... it is what it is... now lets learn from it ...
2. your illness ... prior to coming down sick , how was your diet? how was your sleep? I know we often can't avoid daily stress ...but keeping these 2 things in check can secure u a healthier season
3. if diet /sleep were in check ... and u get sick... my go to remedy ( at the onset of ANY symptoms) is 6 packs of emergen-c a day along with zicam oral spray :)
4. all of this advice can NOT change what has been... but can only make the future better.. things don't always go our way... but it's how we react and lean from life'a experiences that help us to better ourselves for tomorrow ;)
I like the #2 point.
DeleteCheryl, I truly appreciate your response and kind words.
Delete1 - I know I am being hard on myself and it will pass as soon as I get back on track and maybe hit a WOD that favors me.
2 - I won't claim to have a perfect diet, but I strive for a "primal" approach with some full fat dairy and oats/rice for additional carbs. I enjoy things from time to time to keep my sanity. I sleep at least 7 hours a night at minimum. However, I am preparing for my Professional Engineering license exam which is causing some added stress. I also have a 15 month old daughter and we spent an afternoon at a 2-year olds birthday party surrounded by about 12 little kids the day before I got sick.
3 - I do one Emergen-c every morning, but SIX?! Haha, next time around I will go for it.
Again, I appreciate the response and I'm sorry for the public vent.
Metcon: 10:17 RXd (core was so smashed from yesterday!!! Lol)
ReplyDeleteGymastics: 10mins of front lever work
Moderate 2k row..8:36
ReplyDeleteL -sit tabada.
Got a solid pain in my right arch from the first go...been rolling a lax ball and a bar under my foot to work it out...any other suggestions would be greatly appreciated...good luck on everyones second go!
- Regional Programming
ReplyDelete- 3 x 300 m Row (55.4s, 56.7s, 57.4s)
- Went all out, felt good.
- mobility
ReplyDelete- 3x300, 1:02.2, 1:03.3, 1:02.3
Regional: 1:05, 1:05, 1:07 (rested 2 minutes between the first two, then judged an Open WOD - so about 15 min rest...wasn't warmed up anymore, I guess...)
ReplyDeleteRegional: 1:05, 1:05, 1:07 (rested 2 minutes between the first two, then judged an Open WOD - so about 15 min rest...wasn't warmed up anymore, I guess...)
ReplyDelete1. 215 across
ReplyDelete2. 8:55
3. modified a little cuz I had a lot of pull up work in gymnastics ... did 600m run 30 ghd sit ups 30 hip extensions
ttb got me today!
Regional:
ReplyDelete1.2*general warmup
2. 100.9, 100.3, 59.6
3. Stretch and play with the kids on trampoline
4. Ice bath
Regional:
ReplyDelete1.2*general warmup
2. 100.9, 100.3, 59.6
3. Stretch and play with the kids on trampoline
4. Ice bath
1) 215 - felt really heavy
ReplyDelete2) don't even want to post after Cheryl...12:45
3) didn't get to it today
1. 165 across, felt about 80%, still figuring out how hard to push each day
ReplyDelete2. 13:30 (subbed push-ups for burpee and ghd to parallel for toes to bar)
3. done except last set of L-pull-ups
* not doing toes to bar now. fighting gnarly sinus infection so tried to not to breath so hard I went into a coughing spell.
Took it easy but wanted to do the work
ReplyDelete1) 255 across, light but back was fatigued from 13.2
2) 11:00 walked through the transition and kept a moderately fast pace
3) 5x15GHDSU
muscle up work. Strung together 5x2! some singles in between as well.
ReplyDelete3 back squauts 165#, 20 hollow rocks. 3 RNFT.