Thursday – Make-up/Skill/Rest Day

Post work and results to appropriate day’s comments.


19 Responses to Thursday – Make-up/Skill/Rest Day

  1. Holly says:

    I did the 21/15/9 of FGB with 65lb SDLHP and 65lb push press. I only did an 8.5 ft wall ball with a 14 lb ball.
    19 minutes flat. My back is still not great, so I did not try to push it.

    Then bench: 75/85/95 X 5

  2. 1n Glen says:

    Good article Greg. The Olympic Press PDF linked on page 3 looks interesting, I want to try that out sometime soon.

  3. JenO says:

    mile warmup: 7min

    Bench for 10’s
    – 75, 95, 100, 110 for a max and got 10! big PR for me!

    95X5…dropped 1st rep and last rep.

    MU work: 5X3 false grip pullups and 5×3 kipping pullups on rings.

    Worked a little on HSPU, getting stronger!

    Mile: 6:56

  4. Dustin says:

    OPTish w/ a steve twist.

    7 sets: everything unbroken.
    5 muscle ups
    10 HSPU
    15 GHD back extension w/10lbs

    Total: 17:20

  5. Jeff says:

    Made up the 21-15-9 Fight Gone Bad – 14:02

  6. Stephen says:

    A. Clean & jerk, 1 x 3 @ 176
    B. Clean pull, 3 x 3 @ 229
    C. Clean deadlift, 3 x 3 @ 247
    D1. Back squat, 2 x 5 @ 205; no rest
    D2. Box jump, 3 x 5 @ 24″; rest as needed


    Russian twist, 3 x 15/side with 4 kilo ball

  7. Jason Y says:

    Press: final was 135×5
    squat: final was 225×7

    made up fight gone bad

  8. Rob W says:

    Made up Mondays Fight Gone Bad workout 13:20

  9. JennaB says:

    couple days behind
    DL 195×5 220×3 246×3
    FGB crap – 15:39…that was bad. haha

  10. Rich V. says:

    Feelin rough the last few days, but still makin strength gains.

    Squat 3×5@245
    Bench 3×5@190
    Dead 1×5@330 (rounded back throughout)

    No metcon. Fatigued. Might need a rest week.

  11. Pete says:

    Bench 6(210)
    30 muscle ups in 5:12

  12. Andrea says:

    Bench: 60, 70, 75(11)
    worked on pull ups and ring push ups
    Oh, did I mention I FINALLY got my first pull up today?? And, then 9 more! 🙂

  13. Brent says:

    Squat – 305×6

    Then 3 rounds of: 5 powersnatch @ 155, 3 step-ups/leg @ 20″ w BB on back, 5 BB lunge/leg, 5 BJs @ 24″

    3 rounds of 8 GHR w 10 lb on head > 12 unbroken BJs@ 30>34″

  14. Lindsey S says:

    Canoe practice at Winton Woods… Chad and I aren’t too bad!

    Then ran 1.7 miles at a sub 8min pace. Felt good.

  15. Greg Harris says:

    Rich, a better bet would be to either quit starting strength or crossfit. Combining the two is a recipe for overtraining. I’d stop doing crossfit and complete the linear progression. Once that’s done you can put your new strength to use with crossfit.

  16. Greg Harris says:

    FGB 17:37 I am pretty weak at wall balls and rowing…

  17. megHan says:

    Andrea=pullup mama!

  18. susan says:

    Ran a 5K with my dogs. 32:35 approx: Had a few stops for potty, tangled leash, and Georgie fell in a hole. (6 year black lab.) It was darn hot out there!!

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