Author Archives: cbroccoli

Week in Review 5.10.2015 – 11.10.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday GW Dumbell Press
Toes to Bar		 Task
Thursday – –
Friday – – –
Saturday – – –
Sunday GW Toes to Bar
Strict Press
Pullups		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday GM Pullups
Dips
Goblet Squats		 Task
Thursday GM Reverse Lunges
Handstand Pushups		 EMOM
Friday – – –
Saturday M Run Task
Sunday MW Row
Snatch		 EMOM

T2B then Press, Pullups, Row and Snatch

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Part A:  Take 15 minutes and practice kipping Toes to Bar.

Part B: Every 4 minutes for 4 sets (16 minutes):

  • 5 x Strict Press with successively heavy weights
  • Max Reps Unbroken Kipping Pullups

Part C:  EMOM for 20 minutes (another CFI workout).

  • Even Minute: Row for 30 Seconds for distance
  • Odd Minute:  3 x Power Snatch @ 35Kg

Results:  Part A – Finally got the kipping T2B down.  Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick.  Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups.  Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.

Racked Reverse Lunges and Handstand Pushups

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Tried to do the Crossfit Invictus workout from October 7, but misread it and then thought I needed to modified it because it was not working, which made it even harder (IMHO).  My modified version is:

Every 3 minutes for 30 minutes (10 sets) do the following:

  • First 2 minutes, 8 x Reverse Lunges each leg with Bar in Front Rack Position @ 45 kg
  • Third minute, 60 seconds Strict Handstand Pushups for Max Reps

Results:  Ended up doing a lot of reverse lunges (80 per leg) plus 51 HSPU (10-5-3-8-5-5-5-5-5-5).

Dumbbell Presses and T2B followed by Pullups, Dips and Squats

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Part A:  Three rounds of the following sets, rest 2 minutes between sets.

  • 10 x Single Dumbbell Press Alternating Sides (5 per side) @ 20kg
  • 10 x Strict Toes to Bar

Part B:  The do 5 Rounds for time of:

  • 5 x Pullups
  • 10 x Dips
  • 15 x Goblet Squats @ 24kg

Result:  Part B took 14:26