Wods for the week of 4-20-15 to 4-24-15
April 19, 2015GOLD- This is your first week of 4×5 as opposed to 8’s. This is probably the most valuable third of the 9 weeks. ANy uncertainty about procedure should be gone, and your familiarity with the lifts is now pretty good. Bump your weight on the bar up 10% from your heaviest successfully completed set of 8 and adjust from there. Additionally, you will see many of the same metcons you saw in the first week of 8’s. Be aware of your respective scores so you can compare and hopefully, progress.
Monday- Primary- 4×5 Pullup. Accessory- 3×10 Dumbell Row. Work- Freddy’s Revenge 5 RFT 5 S20 at 185/115, 10 burpees
Tuesday- Primary- 4×5 Squat. Accessory- 3×16 (8 per leg) alternating lunges. Work- 30-20-10 Toes to Bar/ Wallballs
Wednesday- Primary- 4×5 Bench Press. Accessory- 3×8 Ring Press (Weighted dips, strict BW dips, kipping dips, ring pushups, scaled pushups). Work- 3 on 1 off x 5 for reps — 5 pushups, 10 situps, 15 airsquats
Thursday- Primary- 4×5 Shoulder Press, 3×8 Seated Dumbell Shoulder Press. Work- 400 m run/60 KB swings, 400 m run/40 KBS, 400 m run/20 KBS.
Friday- Primary 4×5 Deadlift. Accessory- none. Work- 30-20-10 Row calories/ Hang Clean to Overhead 115/80
BLACK- last week of 4×5. Next week we will reduce your reps in a conscious decision to rest the athlete (typically referred to as “deloading”)
Monday- 4×5 Squat/Shoulder Press/Pullup based on Friday’s peak x 5. Accessory- Squat 1×20 @ 60% of Primary. SP 1×20 @ 60% of Primary. Pullup- Max reps bodyweight x 1 Attempt. Any style.
Tuesday- Double metcon. 30-20-10 Toes to bar/Burpees. rest 5 minutes 30-20-10 KB Swings/Situps.
Wednesday- Deadlift 4×5 for peak. Accessory- 3×5 Deadlift from 3″ blocks. Rest, roll, recover
Thursday- Work- 30-20-10 Row Calories/ Hang Clean To Overhead @ 115/75. Rest 10 Minutes. 5 Minute max effort airdyne for calories.
Friday- 4×5 Squat and Shoulder Press for peak. Set your 5 rep PR if possible. Accessory 3×8 Wide Grip Pullups. Squat- Work to a Heavy Single. Shoulder Press- Work to a heavy single.
Crossfit Carolina Beach Daily Workout 
Back squat 245 all sets
Shoulder press 140 all sets
Pull ups + 105 all sets
Accessory 20 back squats at 145
Shoulder press 20 at 85
Pullups 50 reps (only tried this once)
That 50 pullups was pretty fun to watch!
Black: Back Squats 285×5×4 very happy with my progress. 1×20 @170
Shoulder Press: still having right shoulder impingement issues. 160x5x4. 1×20@95
No pull ups. Tried bodyweight but at full extension there is sharp pain.
Gold
pull ups – 4×5 at body weight
Freddie’s Revenge 8:32@95 (6:47@85 last time)
gold:
4×4 ring pullups
3×6 ring rows
3×10 not sure what they are called
freddie’s revenge: 10:09 @ 85lbs – s2o sucks and hurts
BS 265 across all sets
SP 140 across all sets
Pull ups +60 all sets
BS-140, 140, 3×140, 130
SP-4@65, 4@65, 62, 63
Pullup -5@129.5, 4@129.5 1@BW(127), 4@129.5 1@BW, 3@129.5 2@BW
Only got in SP accessory
1×20 @40lbs
Injury is forcing me to the Gold side. I’ll be transitioning to that programming from here out and keeping the weight on the lighter side of things.
Pullups 218X’s19 total 4,142 lbs. BW plus 38lb vest.
Had a sharp pain on underside of forearm at the top of my pull-up, this stopped me short on a rep.
Freddies Revenge @ 155 lbs in 7:19
Pull-ups: 1 x 5 @ BW (127) +5
3 x 5 @ BW +7.5
Freddy’s revenge: 7:15 @95 lbs
I thought no I’m ready to go up in weight.
* I think I’m ready to go up in weight.
I was 10lbs lighter than you and 2 minutes slower. ~Guess Who….
No BS, SP 117×4, 113×15 (66×20), PU plus 45×20 (17+12 max pullups) forearms and grip was shot
Monday black: back squat 115,115(missed last rep), 110,115
Shoulder press: 57 all sets
Pull-ups: bw(108)x 3 sets, bw+2.5 x 1 set. Accessory: shoulder press 1×20 @35, squat @70. Max rep pull ups: 6,7
7 Pullups is gettin good!
Black wod 1 ties to bar / burpeees 7:59
Wod 2 kb swings / sit-ups 3:56
Gold
Front Squat 2450 (120x5x2, 125x5x2)
Wallballs/T2B – 10:55 rx
Tuesday Gold
Backsquat 4X’s8 135,155,185,185
Sandbag lunges- check
T2B/WB 8:21…I did the T2B/burpees on saturday in 9:26. I think I definitly fatigued quicker on t2b today from that.
Black
T2b/burpees 11:54–30t2b, 30 knee raises
KB/sit-ups- 4:40 rx
Tuesday Gold:
FS: 105 x 5 x 4 = 2100
sandbag lunges 3 x 16 @ 40lbs
wb/t2b: 9:34 rx
Tuesday black: T2B/burpees: 9:23 (30 t2b, 30 knee raises) accidentally took 6 minutes of rest. KB/sit-ups 5:29 Rx
Gold:
Made up yesterday’s Pullup work:
BW + 10 across all sets
FS:
175x2x5
170x2x5 =
3450
30-20-10 row for calories and WB in 9:25 then 5 min rest and 30-20-10 KB and sit-ups with ab mat in 4:25
Pull-ups – 11@bw, 9@bw+5
FS – 105, 105, 110, 110 (1 rep was 115 – I’m pleased)
SP – 65, 67, 70×4, 65
DL – 165, 170, 175, 180
Front squat: 125 x 5 x4
This lift degraded the most during pregnancy. I’m hoping it will come back quickly.
Bench press: 90 x 5 x 1
95 x 5 x 3
2 round: 400 run 30 cal row 20 over the rower burpees in about 14 minutes.
I was going to do 3 rounds but didn’t do the 2 round nearly as fast as anticipated and ran out of time. I will do it again another day (hopefully faster than today). Good recovery workout.
Wednesday
Bench 4×5: 4080
Wod: 300
Wednesday Black
Peak set deadlift 295
Gold
Bench 1960 (95×5, 97×5, 100×10)
pushup/situp/squat = 628
That’s crazy fast Susan!
Wednesday Gold:
cgbp: 85×5, 95×5, 100x5x2 = 1900
work: 537 (3+ rounds each time)
Pulled weeds, cut back trees & bushes and raked for 3 hours
Tennis match tonight
Wednesday black: deadlift 135, 155,145,145. Accessory stiff leg deadlift 3×3: 95,95,105.
BP 3,620
Missed 2 reps at 215, next time I will do all reps at 205. I was figuring out my weight on the fly today, it was my first attempt at BP.
Ring Dips 4 X 8 strict no kip
WOD 568…lots of people 600 plus scores…incredible! This was a real BURNER!
DL peak 296lb
Wednesday Black
DL: 326×5 peak
BP: 210×5 peak
Black Thursday : 11:21 RX
Bike: 73
Black Thursday 14:15 rx
Bike 89
Gold
SP 145,145,150,155 2,975 total
WOD 11:25 RX
Thursday Gold:
SP: 55×5, 45x5x3 = 950
some hspu with negatives
work: 10:55 rx
I think I overdid it yesterday. Everything hurt today. Won my match though!
Gold
shoulder press – 1640 (82x5x4)
work – 9:02 rx. 19 seconds faster than last time.
Gold
SP 135,140,140,140 total: 2775
WOD 18:07 RX
SP – 1,450lbs (70/75/75/70)
Did the accessory DB SP at 15/20/25
For the work portion I did “Brockway” get ups. They are similar to the Turkish getup, but a lot more fun!!
DL
225, 235, 235, 235 = 4650
CGBP
115, 115, 115, 120×4 = 2205
Black Friday : Peak Back Squats 300 x5
Peak SP 175×5 failed on 185
PR 1×206 Shoulder Press
Black
Peak back squat 255
Peak shoulder press failed on 5 th rep of 145
Max back squat 1 rep @265
Max shoulder press 1 rep @155
Bad training week. Cranky baby. Poor diet. Blah blah blah
Deadlift: 185-195-195-195
(Same weight I did 8s at last week)
Shoulder press: 85-90-90-90(4)
Did a few met cons and heavy OHS.
DL 205,255,255,255 = 4,850
WOD 17:24 RX…I hope to never feel as close to death again in my life. EVER.
Black- BS just a few sets at 135(knee still hurts) SP peak 125 1rm 146 PR by 6lbs
Mon. SP 65,65,65,70×4 FS 95,95,100,105 PU 4LR
Tues. Knee Raise, 16kg bell Wk1: 11:47 Wk2: 5:41
Fri. SP 65,67,68, 68.5 FS 95,105,110,115 Pu 4LR
SP 1RM=81 FS 1RM=130 PU Wide=1×8 BB2LR
Thurs. 21:37@65
Skip bike run later
Friday black: back squat: 105,115,120,105. Shoulder press: 55,57,58,59 1 rep max: back squat 135. shoulder press 66