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Rurik Harrgath

What was your WOD (Workout of the Day) today?

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Is the "cherry on top" the same as the cash-out? All of them look brutal... especially after those metcons!!

 

Maybe? I've only been doing CF since Jan and this is the first time I've seen it, looks like its an all month long thing. I actually kind of like it, it's like here you're exhausted and you've already done your full workout. Now are you awesome enough to keep going?

 

Today was our monthly burpees for time test.

 

Warmup

Row 250m, then Cindy for 5m as warmup

 

With empty bar

3x Clean pulls

3x  Muscle cleans

3x Front squats

3x Power Cleans

3x Full cleans

 

Strength was working to a heavy weight

2 power cleans + 1 hang squat clean + 2 thursters 

 

Metcon

3 rounds on the 2:00

15 burpees for time

 

Cherry on top

EMOM as long as you can go

 

6x

Pull ups

Thursters

Burpess

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Warmup


10' of Doubleunder practice


100 Mountain Climbers


50 Sit Ups


 


Skill/Strength


Rope Climb drills (by now I can easily climb to the roof and safely back down, yay!)


 


WOD


75 DoubleUnders or 200 Single Rope Jumps


3 sets of


15 Push Press @ 30kg


12 Burpees into Toes-to-bar


then finish it off with the same 75 DoubleUnders/200 Single Rope Jumps pack


 


For time (Did it at about 20 mins)


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I've been on vacation, so I haven't had good access to computers for updates, so here are Monday and Tuesday's workouts:

 

Monday:

Work up to a heavy clean and jerk

 

3 rounds for time

400m run

30 sec rest

10 clean and jerk @ 135 lbs

30 sec rest

1 rope climb to 15'

30 sec rest

 

Tuesday:

Heavy back squat double (275lbs!  Woo hoo!)

 

10 min alternating EMOM

1) 5 thrusters @ 115 lbs

2) 10 bar-facing burpees

 

3 rounds for time

30 cal row

20 box jumps @ 24"

10 HSPU (scaled to pike pushups)

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Warmup


1,2km run


 


Skill/Strength


Ring Pushups (5 sets of 10)


 


WOD


25 Walking Lunges


20 Pullups


50 Box Jumps


60 Single Unders


30 Kettlebell Swings (8kg)


20 Cleans (20kg)


20 Back Stretches


3 Rope Climbs


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STRENGTH/SKILL

Strict Pull-ups

5 X 5

Between sets work on:

-      Forward Roll

-      Backward Roll

-      Headstand

-      Press to handstand

-      Wall walk and forward roll out

-      Forward roll to pistol

-      Back Extension roll

 

CONDITIONING

For time:

1000m Row

25 T2B

100 Double unders

25 T2B

 

My coach has recently become obsessed with gymnastic movements so they've made their way regularly into our WODs and I must say... they are a ton of fun!

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Warmup


6 sets of


150m run while carrying a 10kg plate


20m Low Knee Skipping


20m High Knee Skipping


 


Skill/Strength


Various Plyometrics focused around Box Jumps. Ended up piling weight plates on the box. My last successful attempt was measured at 1m 04cm


 


WOD


6 sets of


6 Thrusters @ 30kg


14 Kettlebell Swings @ 12kg


 


Every minute, drop down for 8 burpees


 


Trick is, time never stops, so if you're slow to do burpees, you have less time for the other stuff. If you're really slow, you end up doing only burpees.


 


Struggled hard to finish at 19m 57sec


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Warmup - 5min

Run 200m

5 pull up progression (banded for me)

10 pushups

15 squats

 

 

5x3 1+1/4 back squats

 

2 rounds for time

 

Row for 25 calories

20 toes to bar

10 snatches @ 115#

5 min cap

 

Cherry on top

50 burpees for time

 

Seriously who does 50 burpees for time AFTER the workout?? 

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CONDITIONING

AMRAP in 15-minutes of:

Calorie Row

*Every 90-seconds you must perform:

rx = 6 Rower Hopping Burpees

Rx = 9 Rower Hopping Burpees

Rx+ = 12 Rower Hopping Burpees

 

STRENGTH/OLY

Choose 1 and do 5 X 5:

OHS

Bench Press

Power Snatch

Hang Snatch

Power Clean and Push Jerk

 

My shoulders and elbows were still wrecked from 15.4.  Sigh.

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Warmup


5 sets of


5 Hollow Rocks


5 Reverse Hollow Rocks


3 Pullups


 


Skill/Strength


Pullup drills using various grips


 


WOD


In honour of the Hellenic Revolution (25/3/1821)


3 sets of


18 V Situps


21 Box Pullups


18 Situps


21 Box Pullups


18 Single leg V Situps


25 Back Extentions (a.k.a. Supermans)


194 Single Unders


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STRENGTH

Back Squat

Build to a heavy/smooth 5  (PR'd @ 185lbs x 5)

 

CONDITIONING

5 rounds of:

10 Thrusters

10 Box Jumps (24/20)

Rest 2-minutes

 

Doesn't sound like much but it was a scorcher by the end, but it was one of those 100% effort for 1 minute kind of deals.  Even the fittest people in my class were puddles of human goo on the floor!

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Tweaked my back on Saturday from a combination of tension from the HSPUs in 15.4 and clean and jerks.  Finally was able to get back last night, but I still modified things to avoid overhead.

 

Strength:

4 x 1 rep @ 95% (280 lbs for me.)

 

WOD:

10 min AMRAP

1, 2, 3, 4, etc of

Front squats @ 95 lbs

Bar-facing burpees

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OLY/STRENGTH/CONDITIONING

EMOM for 30-minutes:

1.    6 Touch-and-Go Squat Snatch

2.    30 Double unders

3.    10 Pull-ups or C2B Pull-ups

4.    6 OHS (Same weight as snatch)

5.    Rest

6.    AirDyne 25-seconds

7.    12 Deadlifts (Same weight as snatch)

8.    12 Wall-balls

9.    12 Push-ups

10.  Rest

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3x5 back squats (add #5 from last week)

 

For Time:

50 kb cleans (53/35)

5 rope climbs

40 kb

4

30

3

20

2

10

1

-----------------

 

And that's right after Fran yesterday. Hands = exhausted. Pulling muscles = exhausted. PRAYING that 15.5 doesn't abuse them more, because I have to do it tomorrow night!!

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8 burpees, because I was a little late to the box


 


Warmup


5 rounds of


20m walk on all 4 limbs


20m obstacle run


3m Wall Walk on each side


 


Skill/Strength


3 position deadlift, holding each position for 3 seconds. 6 sets of 5 reps each @ 40kg


 


WOD


RX'd it


40 Toes to bar


5 sets of


12 Deadlifts @ 50kg


20 Bar Pushups


Did it at 24m


 


Afterwards, we had to do 40 Situps before our stretches


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15.5 last night.

 

I challenged myself to complete the RX workout, and though I had to struggle through what melt like a million sets of two thrusters, I finally nailed it and I'm bloody glad I did.

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Today's WOD is

 

3x5 heavy cleans

3x5 heavy jerks

 

Death by Thrusters!

 

And the best part of death by Thrusters @115#'s is I have a 10m race tomorrow morning that runs through some very hilly areas, I believe one entire mile is up hill in a park.

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Warmup


4 rounds of


20 Walking Lunges


20 V-Situps


then 4 rounds of


20 Shoulder Mobility Drills


20m Bear Walk


 


Skill/Strength


Push Press


8 @ 20kg


Two sets of 8 @ 30kg


Two sets of 8 @ 40kg


 


Deadlift


10 @ 40kg


3 sets @ 50kg


 


WOD


21-18-15-12-9-6-3


Deadlifts @ 60kg


Pushups


3' rest


3; AMRAP Burpees


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Warmup


5 rounds of


250m Run


15 Kettlebell Swings @ 12kg


40 Single Unders


 


Skill/Strength


Pistol Squats


5 sets of 10 on each leg


 


WOD


100 Bodyweight Squats


3' rest


80 Box Pullups


3' rest


100 Situps


500m run


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My coach has decided that this week is going to be an assessment week, so we are going to be maxing a few different movements every day.  Last night:

 

Snatch 1RM  (165 lbs)

 

2,000 m row (7:32)

 

Let's see how the rest of the week goes...

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Since the Open ended coach has been running us through a Squat and Push Press program, as well as slowly adding in outdoor workouts like short runs and prowler ladders.  I'm loving the Squat and Push Press work because I find those to be simple heavy workouts rather than complex movements like Snatching.

 

OLY

Snatch or Hang Snatch

5 X 4

Jerk from back

4 X 5

CASH OUT

50 Hollow Rocks

50 Dumbbell Walking Lunges

200m Farmer Carry

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