First workout back after a week of all-inclusive. I brought back 10# of floofy that I’ll be chipping away at. I was doomed from the moment I realized that Oreo Cheesecake was a free room service item. We won’t speak of the ice cream, rum or other delicious foods.
Today’s goal: don’t be stupid or die.
Scaled DL to 265
Scaled MU to 2 strict(ish) pull-ups and 2 string ring dips.
Box jump 30”
Did all box jump first.
Then 2 MU + 5 BJ until I ran out of MU and then finished out the DL.
Good choices for me.
Thanks Z!
February 16th, 2020 - Storbakken
19:42 – forgot the time.
February 16th, 2020 - Derek P
13:25
DL at 275#, BJ and MU rx’d.
Thinking that heavier than normal DL would impact higher than normal BJ, I started with doing all 30 BJ first.
Alternated BJ and MU the rest of the way.
MU 5/4/3/3
DL all sets of 5 singles. Next time do 295#
Thanks Zak
February 16th, 2020 - Rogue1974
DL@165#
BJ rxd
MU: 7pt transition
Plan was 6 BJ/9 DL/3 MU x 5
But……..
Biffed it on the 5th box jump in round 3.
Yep. I hate heavy DL so much that I’d rather smash my shin on a box jump so I don’t have to do them.
Zak did make me finish the MU transitions.
Thanks Zac! Super tech work as usual.
February 16th, 2020 - Sarah Korwin
10:16
BJ x6, MU x3, DL x9 -> all x5
BJ: 20” step ups
MU: 7 point transitions
DL: 75#
I really liked this one. I know it’s not supposed to matter but I’m really happy that I didn’t finish last today! In retrospect, perhaps I should have gone heavier on my DLs and tried 24” step ups? Either way I was still working hard.
Thanks Zac!
February 16th, 2020 - CrossFitSith
Well…I did not scale that appropriately. But 23:42 later I can say I did it mostly RX. Had to sub bar-muscle-ups for the rings to make the shoulder happy, but did the 315# deadlifts (probably shouldn’t have). Used a 3 DL, 1 BMU, 2 BJ scheme that served me well. Haven’t finished that far last in a while, but it’s okay since I can say I did 45 reps at 2.17 times body weight.
Thanks Z!
February 16th, 2020 - Penny P
14:49
Did all BJ first (rx) as 24” was out of my comfort zone and didn’t want to chicken out on them later!
Alternated DL 115# with 7pt MU scale broken up 15 DL unbroken / 5 7pt/15 DL (8 +7) / 5 7pt / 8 DL / 5 7pt / 7 DL
Good reminder to the group at end of class (and during to me) about engaging lats, etc. Thanks, Zak!
February 17th, 2020 - Ragnar
WOD:
A. Shoulder Press – 2 reps X 5-7 sets, rest90-120s
Went with 6 DL, 3MU and 5 Box jumps for 5 rounds, which completed the muscle-ups, and left 5 BJ and 15 DL. Did 9 DL, 5 BJ and 6 DL. Basically, decided 6 was a rep scheme for DL that wouldn’t kill me, and it did work. Used the other movements to break up the DL’s.
13:15.
February 17th, 2020 - Coach
Storbakken, tell me that, “Oreo Cheesecake to the room, FREE” was not a misprint!!!!!!!
You have to tell me which resort this is!!!!!!!!
First workout back after a week of all-inclusive. I brought back 10# of floofy that I’ll be chipping away at. I was doomed from the moment I realized that Oreo Cheesecake was a free room service item. We won’t speak of the ice cream, rum or other delicious foods.
Today’s goal: don’t be stupid or die.
Scaled DL to 265
Scaled MU to 2 strict(ish) pull-ups and 2 string ring dips.
Box jump 30”
Did all box jump first.
Then 2 MU + 5 BJ until I ran out of MU and then finished out the DL.
Good choices for me.
Thanks Z!
19:42 – forgot the time.
13:25
DL at 275#, BJ and MU rx’d.
Thinking that heavier than normal DL would impact higher than normal BJ, I started with doing all 30 BJ first.
Alternated BJ and MU the rest of the way.
MU 5/4/3/3
DL all sets of 5 singles. Next time do 295#
Thanks Zak
DL@165#
BJ rxd
MU: 7pt transition
Plan was 6 BJ/9 DL/3 MU x 5
But……..
Biffed it on the 5th box jump in round 3.
Yep. I hate heavy DL so much that I’d rather smash my shin on a box jump so I don’t have to do them.
Zak did make me finish the MU transitions.
Thanks Zac! Super tech work as usual.
10:16
BJ x6, MU x3, DL x9 -> all x5
BJ: 20” step ups
MU: 7 point transitions
DL: 75#
I really liked this one. I know it’s not supposed to matter but I’m really happy that I didn’t finish last today! In retrospect, perhaps I should have gone heavier on my DLs and tried 24” step ups? Either way I was still working hard.
Thanks Zac!
Well…I did not scale that appropriately. But 23:42 later I can say I did it mostly RX. Had to sub bar-muscle-ups for the rings to make the shoulder happy, but did the 315# deadlifts (probably shouldn’t have). Used a 3 DL, 1 BMU, 2 BJ scheme that served me well. Haven’t finished that far last in a while, but it’s okay since I can say I did 45 reps at 2.17 times body weight.
Thanks Z!
14:49
Did all BJ first (rx) as 24” was out of my comfort zone and didn’t want to chicken out on them later!
Alternated DL 115# with 7pt MU scale broken up 15 DL unbroken / 5 7pt/15 DL (8 +7) / 5 7pt / 8 DL / 5 7pt / 7 DL
Good reminder to the group at end of class (and during to me) about engaging lats, etc. Thanks, Zak!
WOD:
A. Shoulder Press – 2 reps X 5-7 sets, rest90-120s
95, 5/ 105, 3/ 115, 2/ 125, 2 / 135,2 / 145,2/ 150,2 / 155, 1 (failed 2nd)
B. Push Press – 3 reps X 5-7 sets, rest 90-120s
85, 5 / 115, 5 / 135, 3 / 160, 3 / 170, 3 / 180, 3 / 190, 3 / 195, 3
Great work on the rx’d DL’s Bryan.
Went with 6 DL, 3MU and 5 Box jumps for 5 rounds, which completed the muscle-ups, and left 5 BJ and 15 DL. Did 9 DL, 5 BJ and 6 DL. Basically, decided 6 was a rep scheme for DL that wouldn’t kill me, and it did work. Used the other movements to break up the DL’s.
13:15.
Storbakken, tell me that, “Oreo Cheesecake to the room, FREE” was not a misprint!!!!!!!
You have to tell me which resort this is!!!!!!!!