Let me know how it goes! They’re trying a new training program this week, and so far I like the workouts. These mini AMRAPs with a built in rest (that never seem long enough) are great. They allow you to mentally push harder because of the upcoming rest, but the multi-sets still mean you get a plenty long workout.
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I will! I’m looking forward to it… or something… lol
If you remember, was the scaling for women different than the above? If you don’t remember, I’ll just punt!
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Yes. The scaling for women was 3 less calories on the machine (assault bike or rower) and 75 lbs instead of 95 lbs for the back squat. This is for the Rx.
The scaled intermediate level for a woman (not saying you can’t do Rx, but just for reference): Take another 3 calories off the cardio machine, and the back squats are done at 65 lbs.
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Thank you so much!
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1/09/2025
Strength:
10 min EMOM, alternating
Min 1: 10 neutral grip pull ups
Min 2: 12 dips
Conditioning/fun:
1 hour of indoor soccer
**Accessories. **
4 rounds:
20 banded face pulls
12/12 banded overhead tricep extensions
Mobility work
Notes: Just a day of getting some stuff in. I did the calisthenics just before playing soccer at lunch, and then did the accessories at home at the end of the work day.
Tomorrow’s a day off. Back at it on Saturday.
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1/11/2025
9 am, Crossfit gym
3 rounds:
Min 1: Max box jumps; 30" box
Min 2: Max KB snatches, right hand; 24 kg KB
Min 3: Max barbell thrusters; 95 lbs
Min 4: Max KB snatches, left hand; 24 kg KB
Min 5: Max boxy jumps; 30" box
Rests: 1 min between rounds and 0:30s between exercises
Notes: This was a moderately intense workout, which is just what I want on a Saturday morning. Totals were:
Box jumps: between 10-12 per round (so total was about 60-65)
Snatches: between 11-12 per hand per round (total about 32 per hand)
Thrusters: between 10 - 13 per round (total about 32)
Some easy accessories later. But first, plenty of watching football and relaxing.
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1/10/2025
Part A: Rhodes 5 x 531 (from 531 Forever)
Bench Press:
5 x 95 lbs
5 x 115
5 x 135
5 x 155
5 x 185
5 x 205
5 x 205
11 x 205 lbs (PR set)
Part B. MetCon
2 rounds for time; 2:00 rest between rounds
21 Deadlift
21 Push ups
15 Clean high pulls
15 Push ups
9 Hang clean high pulls
9 Push ups
**Using 135 lbs for all DLs and cleans
Me = ~12:30
Part C: Accessories
5 rounds:
15 calories Airdyne
20 sit ups
100 ft Farmer’s carry; 22 kg KBs
(took about 12:20, but not necessarily going for speed)
Notes: I have to give myself credit: this was a great workout I came up with. I was leafing through 531 Forever last night and noted I’ve never tried the Rhodes 5 x 531 progression, and it’s a nice change up from either 5’s PRO or 5x531 (my two go-to’s for 531 strength work). For the MetCon, and was looking at some past ones from my gym, and was inspired to put this one together. The last part was just to flush things out and get some conditioning in. I wanted to get in some ab work and carries, so this seemed like as good an option as any.
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Still looking solid mate and those are some great goals for this year.
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Nice PR on the BP!
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1/14/2025
7 am, Crossfit
8 min AMRAP of:
24 American KB swings; 24 kg KB (means going to lock-out overhead)
6 shuttle runs (25 ft/ 25 ft count as 1)
Me = 4 rounds + 26 reps/runs
Accessories.
10 KB Turkish Get ups; 16 kg (5R/5L)
100 push ups
50 GHD sit ups
(divided into 5 equal rounds)
Notes: Quick WOD and accessories focused more on movements. I considered doing a 531 workout in the garage, but figured I had plenty of time this morning to make it to class (and I pay for it, so might as well use it).
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1/15/2025
8 am, garage
Warm up:
0.5 mile walk
3 rounds:
10 calories on Airdyne
5 prying goblet squats
5/5 KB halos
Strength: 5 x 531
A1. OHP: 5 x 5 x 115 lbs
A2. Front Squat: 5 x 5 x 165 lbs
Accessories/WOD:
10 min EMOM:
5 strict pull ups + 10 hand-release push ups
(50 pulls / 100 push ups)
Notes: Squats felt heavier than they should have, but I went to a concert last night and got to bed a couple hours later than usual (hence the later workout time). Still, solid, basic workout.
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1/16/2024
Noon, garage
MetCon:
7 rounds, go every 3:00
30 calories Airdyne
3 Clean grip high pulls; 185 lbs
Accessories:
6 Turkish Get ups; 35 lb KB (3/3)
100 push ups
100 sit ups
Notes: Another good one. Not too much, but not too little. Don’t want to jinx it, but feel like I’ve found a good groove lately of balancing workouts, recovery, and variety.
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1/18/2024
8:30 am, garage
531 BaBY
A1. BP 531: 115, 135, 155, 185, 205, 235 lbs (5’s across; only got 4 on the last set)
A2. Face pulls: 6 x 12
B1. Incline DB BP: 3 x 10 x 60 lb DBs
B2. Barbell shrugs: 3 x 12 x 235 lbs
C1. Aidyne, 3 x 15 calories
C2. Neck flexion: 3 x 15 x 15 lbs
C3: Plate raises: 3 x 12 x 45 lb plate
C4. Barbell shrugs: 3 x 12 x 235 lbs
Notes: Building a Bigger Yoke is one of my favorite 531 challenges. I only got 4 bench reps at 235 lbs, but I could have grinded out a 5th if I really wanted to. I had no spotter and knew it wouldn’t be a great rep, so stopped at 4. My plan was to get in the DL workout in the program tomorrow, and skip any Crossfit workouts this weekend.
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1/19/2025
10 am, garage
531 BaBY, DL day
A. Deadlift, 5’s PRO: 155, 175, 215, 235, 275, 305 lbs
B1. Back Squat: 3 x 10 x 185 lbs
B2. Neck Harness: 4 x 25 x 28 kg
C1. KB swings; 5 x 20 x 36 kg
C2: Sit ups; 5 x 20
Notes: Kept things on the lighter side today for a couple reasons. For one, it’s the second straight day of strength work and I don’t want to dig myself into a recovery hole. Second, I may get in a CF class tomorrow and I don’t want to overdo any particular movement pattern today. That said, everything felt good. I did the final work (swings and sit ups) as a 10 minute alternating EMOM, to get a little conditioning hit and also to make sure I got it done quickly.
What’s on tap for today: watching football, getting in some walks, BBQing with the family, and otherwise just enjoying the fact that tomorrow’s also a day off.
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Thats some nice benching mate.
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That is well done I think.
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1/21/2025
7 am, Crossfit gym
MetCon
Every 2:00 x 8, complete:
10 pull ups
5 Hang Power Cleans + 2 Split jerks; 115 lbs
Core accessory work. 8 min AMRAP
50’ Suitcase carry R; 24 kg KB
20 Starfish
50’ Suitcase carry L; 24 kg KB
1:00 Tall kneeling double KB front rack hold; pair of 24 kg KBs
(Me = 4 rounds)
Notes: The MetCon wasn’t too bad. Perhaps I could have gone for 135 lbs, but I was wary with the volume. With 115 lbs, I was able to move pretty snappy throughout, and had 0:45 - 1:00 rest. The core WOD was easy except for the front rack hold. Had to rest-pause those minute long holds.
@simo74 @Friedrich : Thanks for the BP props! I was bummed I didn’t get 5 solid reps, but you’re right: 4 ain’t bad.
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Good job on all the pull ups, power cleans and all the carries! I guess it was not easy on the grip.
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Thanks for stopping by, @hugo_fillion. I’d say the pull ups were the most fatiguing of the movements. One thing I’ve learned from CF WODs is to pace yourself and break sets up well before you really need to. I did the first couple of rounds as 5+5 pull ups, and then did the remaining rounds as 4 + 3 + 3. If you actually go to failure, you’re screwed. Just no way to get back into it and crank through the remaining reps.
The power cleans were light enough to be more of conditioning hit than really challenging my grip or strength. If I had done 135 lbs, then it would be a different story.
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1/21/2025
PM Bonus work
Seated around the worlds: 5 x 6 x 35 lb plate
Strict push ups: 5 x 10
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