January 11th, 2017

**Prioritize what you have time for, but, if you skip the conditioning, you are dead to me (and Baby James)

Gymnastics (Courtesy of CFM/Power Monkey)
A. 4 Butterfly CTB + 4 Kipping CTB + 4 Butterfly Pull-up + 4 Kipping Pull-up + 4 Straight Leg Kipping Toes to Bar x 4 sets
B. Strict deficit HSPU x 3-5 reps on the 90-120 sec. x 3 sets **tough deficit
C. Rope climbs x 7 reps AFAP
D. Kipping HSPU – work on the skill for 12-15 reps w/ 3 sec. lockout

Conditioning
For time @ very high effort:
40 Thrusters @95/65
40 Burpees Over the Bar
40/30 Calorie Assault Bike

Rest 10-15 minutes, actively, then..

For time:
15-12-9
Deadlifts @225/155
Kipping Ring Dips

Rest 10-15 minutes, actively, then…

For time:
Row 500 Meters

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11 Comments

  1. Gymnastics done.
    Kipping C2B attempts. Came down once during each set.
    Strict HSPUs with 45s. 3 each time.
    Rope climbs done ✅ not super fast.

    Conditioning
    12:48
    4:40
    1:57

    Yesterday I was feeling super sharp, but today was one of those days that I just didn’t have it. Everything felt like a struggle, and felt like I was moving in slow motion (especially on the first conditioning piece).

    This whole post may be a demonstration in mediocrity, but at least I completed it and am not dead to ACM and fam.

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  2. Gymnastics:
    A) first two sets were smooth AF second two were meh
    B) HSPU @10″ deficit x5,5,4
    C) Rope climb 1:00 minute
    * focused on wrapping feet sooner as per Matty Qs advice
    D) 15 reps w/3second pause

    Conditioning
    A) 6:20
    *went 25,5,10 on thruster
    B) 1:42
    *missed the very last rep twice
    C) 1:30.8

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  3. A: dropped after every 4, the butterflies felt a little better, still can’t butterfly the c2b but we tried.
    B: did strict to one mat and booped my head on the mat on all of them so that’s a win in my book yasss.
    C: done in 2:45
    D: done with 25# plates and got off the wall every 4/5

    Conditioning:
    A: 8:24
    B: 5:54, the ring dips killed me
    C: 1:47.9

    Good day overall!!

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  4. A: I knew my form would fall apart of I did 4’s so I went with 4x 3+3+3+3+3
    B: did strict to 10# plates for 3 reps. Still terrible at OH strength stuff.
    C: done in 1:40
    D:Did 14 reps with 3 second hold fell off to early on 15th.

    Conditioning:
    A: 9:47rx (18/13/9), slowest burpees in world, biked around 60rpm and got it up to 68 on last 10 cal
    B: 3:35rx, 9/6, 7/5, 6/3.
    C: 1:33.4

    Good day even through I wasn’t motivated after reading Emma comment. I might work out tomorrow before I leave for WODapalooza!

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  5. A. Done, all UB
    B. 4″ deficit 5-5-4
    C. 1:05
    Did two of the rows and was all set. Traveling caught up to me.

    Metcon times from yesterday:
    7:20 (25-10-5)
    1:57 All UB except the 12 (7-5) rings Dips
    1:39

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  6. Gymnastics
    A. Finally getting those butterflie c2b! Solid work here!
    B. 5×3 at 4″
    C. Skipped due to time
    D. 12×3 worked on speed and rhythm with breaking my neck

    Cardio:
    A. 8:22 could had pushed a bit more on the thrusters
    B. 1:48 broke the deadlifts on the 12 and 9.
    C.1:42

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  7. Got through A + B feeling pretty decent. Busted my ankle coming down off a rope climb. Called it a day there. Will have to monitor this moving forward and adjust programming accordingly. GOOD.

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  8. Gymnastics
    A. Hands were realllly hurting and struggled to string the pull ups together.
    B. Used 2 25# with ab mat. Was ok. Hard to do more than 2-3 at this height.
    C. I managed to get these done in 5 min. So would not have been able to do this even 6 months. ago. Still need work, but felt good about this one for me.
    D. Actually did these kipping for practice. Still feels was slower than strict. And it hurts my neck.

    Conditioning
    40s: 14 something
    15-12-9: 9 min? ring dips took forever.
    row: 2:03

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