Wod

[TripleJ]

1 Power Clean, 3 Split-Jerks
Work to a heavy 1 rep




For Time:
30 Calorie Assault Bike
30 Push Jerks, 135 Lbs
30 Calorie Row

 

[mtwarden]

4 miles on softly packed snow and getting softer- accompanied by my wife and Tiny E; splurged and went out for a fancy meal when we were done, just because

 

[mtwarden]

Tiny E and I had an interesting outing. Yesterday I pointed out to my wife a ridge to the south that I said would be challenging due to it's steepness, but that someone has been using as you could clearly see a trail winding up the ridge through the snow. Well the trail turned out to be made by elk and we soon found ourselves post holing in 1-2 feet of snow. Tiny E didn't bust through as near as much as I did, but when he did he was often over his head

About a fourth of the way up the ridge, we found a rather fresh lion track- Elvis gave it a good sniffing over. Near the top he found a hind leg off a mule deer- it still had a little meat on it so he decided to try to pack it, as it probably weighed close to what he did, he soon gave up.

We got a little over 4 tough miles and ~ 1500' of gain- a solid effort

 

[ChrisS]

So I like lurking on this thread to see what you animals are up to ... That Stone Glacier workout looked to be something interesting to throw into my week. Oof. I was not prepared for that kind of exertion and ended up bailing before my heart or quads exploded. So I scaled it down for a weekly session that I could ramp up from:

4 x 400m runs (my gym has three basketball courts side by side so each 400m run is basically four trips down and back, down and back, etc.) with equal rest periods. I have a timer set, but this is more tied into my HR though, I run hard enough to get into the high 150s/low160s.
25m lunges, walk 25m, 25m lunges, 25m walk back (no pack, just 20lb dumbells) x 2 (basically up and down the gym twice)
2 minute rest
5 minute box steps with 20lb dumbells
3 x 30 second planks.

This is good for about ~30 minutes, next month I think I'm going to try back to back.

 

[mtwarden]

welcome aboard ChrisS- that Stone Glacier workout as described is brutal, I am finally able to get 200 yards of lunges unbroken, but that’s with zero weight- I’m a loooooong ways from a 60# pack and a pair of 20# dumbbells

 

[TripleJ]

18.4

21 - 15 - 9
Deadlifts, 225 lbs
Handstand Push-ups
21 - 15 - 9
Deadlifts, 315 lbs
50' Handstand Walks

9 Minute Cap



Bogged down in the last 2 sets of HSPU like I knew I would. Made it to the 315 lb deadlifts, but didn't get very many.

 

[mtwarden]

^ that’s definitely not for the faint of heart, 21 deadlifts at 315, not to mention handstand push-ups galore

is it my imagination or are these getting progressively tougher?

 

[Yooper]

18.4 Scaled Version

21 - 15 - 9
Deadlifts, 135 lbs
Hand Release Push Ups
21 - 15 - 9
Deadlifts, 185 lbs
50' Bear Crawls

9 Minute Cap

Finished in 6:31 and spent the next five minutes in a heap on the ground trying to regain my breathing and legs.

 

[TripleJ]

Good job Yooper!

 

[TripleJ]

^ that’s definitely not for the faint of heart, 21 deadlifts at 315, not to mention handstand push-ups galore

is it my imagination or are these getting progressively tougher?

It's not your imagination. They're programming these so the average Joes like myself can do a moderate amount of reps in the Rx division, but only the elite athletes around the world will be going very far into the second round with the time cap they put on them. I read that only 2 people in the world finished last week's workout in the time cap that was given. The athletes in the "sport" of Crossfit are getting bigger, faster, and stronger every year, so they have to keep upping the ante to separate out the best of the best to qualify for regionals and the games.

 

[mtwarden]

good to know; for awhile I thought maybe I was just a pu$$y!

 

[mtwarden]

Wendler week 12: deadlifts 3/3/3, overhead press 3/3/3- this is the end of my deload week and I'm liking the 3/3/3 at 60/70/80% vs the 5/5/5 at 40/50/60%; chin-ups 3x13, weighted lunges 3x50 yards, core

 

[D_Eightch]

18.4 whooped me...hspu are not my jam. Re-test Monday. Lol

 

[Colby]

Getting back into the swing of things. Going to follow along with you guys.
Today:
2 rds
21-15-9
135 DL
Hand release push-up’s

 

[i count eye guards]

still battling through lingering issues from the concussion last weekend but pushing through

back

Wide grip lat pull down with pause at the bottom of each rep - 3 reps per set 70-100-130-160-180-200-210-220-225-230-235-240-245-250-250-250

Bent over barbell row (pause at the bottom for full stretch) 5 reps per set 135-225-275-295-315-335-355-355

Bent over barbell row (below the knee) 5 sets 15 reps each @225

Shrugs without lifting straps - 15 reps per set 450-540-630-720

No cardio today, legs still feel heavy from the concussion.

 

[mtwarden]

a really tough 12 mile run today- it's the course route for a 12 hour race in June- 12 mile figure 8, ~ 2500' of gain and still lots of snow; have to be really be careful of your footing as there are a bunch of post hole ankle snappers waiting to get you

sporting some green

 

[mtwarden]

4 miles on the trails with my wife and Tiny E- very pretty with a light snow falling

 

[Colby]

30 minutes
Incline treadmill
50lb weight vest
8lb sledge hammer

 

[D_Eightch]

18.4 Still kicked my ass this morning, got through 70 reps...really wanted to get into the set of 9's on HSPU. Oh well, this open has lit a fire to get my ass in gear for the coming year and focus on different areas! (Gymnastics movements!)

 

[ChrisS]

foam rolling
low-bar back squats 3x5 at 85% 1RM
weighted chin-ups 5x3
deadlifts 3x5 at 85% 1RM