Wod

[mtwarden]

got a nice 12 mile run in this morning; smoke cleared significantly (but still around) mid 50's- very nice

 

[PJG]

Smolov Make Up

-OR-

10-10-5-5-3-3

deadlift

3x8 ring dip strict

3xME strict pull up

 

[Ashy Larry]

Got up early to beat the heat, went to the local track.

400m sprint
6 stadiums
200m lunges unbroken
3x5 pull-up
3x10 dips
6 tire flips

Then
~3 mi hike with light pack

 

[mtwarden]

200m lunges unbroken

nice- I'm still not there yet, getting closer

 

[mtwarden]

hill repeats on Mt Helena- 6 miles and 3000'+ gain, most of it tip toe steep, can't say which hurt more going up or down, but they both hurt!

 

[mtwarden]

my quads are sore from the hill repeats! pretty smoky this morning, but Tiny Elvis didn't seem to mind. Saw a set of eyes off the trail that weren't deer, kept a little closer eye on TE. 3-ish miles

 

[PJG]

2-2-2-2-2-2

back squat

then

60 seconds max calorie AD

*score is calories x2, plus best back squat double



And

 

[Ashy Larry]

~3 miles with a light pack on a steep trail.

 

[jmez]

Find 1 rep max back squat

"Marco"
3 rounds for time
21 pull ups
15 hand stand push ups
9 thrusters 135#


A quick 5 miles on the assault bike

 

[PJG]

AMRAP in 12 minutes of:

200m run

10 clean & jerks 135/95

10 t2b

 

[mtwarden]

well Tiny E and I got screwed out of our jaunt this morning- smoke is hovering in the unhealthy to very unhealthy range; we've topped the 1/2 million acre burned mark with no relief in site

I'll hit the gym later for some strength training

 

[jmez]

We are getting your smoke in the Black Hills. Been really bad over here the last couple of days.

 

[mtwarden]

^ not fun; I've been toughing it out up to Hazardous for Sensitive Groups, but have drawn the line at Unhealthy

looking a week out, little to no precipitation and temps well above normal

someone made a prediction back in July that our fires would burn until we got snow; I was really hoping that wasn't true, but all but a forgone conclusion now

 

[mtwarden]

finally got 200 m of lunges unbroken!!!- just had to block out some pain receptors towards the end; now just have to load up 60 lbs in a pack and two 20# dumbbells!

at the gym

3x5 squats, bench, deads- weights slowly (very slowly) going up a little
pullups 12/11/10
dips 3x30
core

 

[Ashy Larry]

Home gym workout

3x6 pull-ups
10-8-8 dumbbell bench
30 sec plank
3x5 chin up
3x10 chest flys
30 sec plank
3x8 bent over row
3x8 standing shoulder press.

 

[mtwarden]

Tiny E and I got screwed out of jaunt again due to smoke; we're now up to 600,000 acres burned, roughly the state of New Jersey

 

[PJG]

Smolov Week 3, Day 1

3-3-3-3-3

push press

50 hollow rocks

BARBELL ENDURANCE

3 sets of:

2 power cleans+2 front squats+2 push jerks

3 sets of:

2 TnG power cleans+1 push jerk

then,

EMOM for 16 minutes of:

3 power cleans, TnG if you can

 

[jmez]

Yesterday

Find 1 rep max bench press (I skipped that one) don't bench anymore. Pretty well a useless exercise. Also one of my disagreements with Crossfit. IMO, a bunch of people working out trying to become more fit have no business attempting 1 rep max lifts. Pretty pointless IMO so I don't do them. I pick a moderate weight, do that and call it good.

I'm guessing we are going to be starting Wendler cycles pretty soon based on our lifting lately. The max lifts are used to calculate your weights for the cycles. I pretty much know where I am so pick a weight. If it is too light I'll go up the next week. If too much I'll decrease.


10 min AMRAP
250m row
25 wall balls 20#
200m run with the ball
25 sit ups with the ball


We must be going to start into Wendler cycles with all of these find you max days.

 

[mtwarden]

agreed one rep max's can be a real recipe for injury; there are plenty of calculators that can get in the ballpark of one rep max using more reps

and like you said easy enough to adjust the weight up or down if need be

 

[jmez]

Find 1 rep max deadlift

16.2
20 min AMRAP

25 toes 2 bar
50 double unders
15 squat cleans 135#

25 toes 2 bar
50 double unders
13 squat cleans 185#

25 toes 2 bar
50 double unders
11 squat cleans 225#

25 toes 2 bar
50 double unders
9 squat cleans 275#

25 toes 2 bar
50 double unders
7 squat cleans 315#

You have 4 minutes to complete a round. You can start immediately into the next round when finished. Each round you get an additional 4 mins.

So round 1 must be completed in 4 min, round 2 in 8 min, round 3 12 min etc When the time is up for the round you are in the work out is over.