A little love for the girls today A.K.A Granys Got a Gun and what I did the last couple of days and an idea for tomorrows warm up

I did some of my monster girl mashup today to help me get better at movements that I need work on. I should put in something here about the way I have been programing my work outs and I need to get better at putting this in here so that if anyone decides to try one of my WODS they understand they way it was meant to be done.   One of the issues I have with the way crossfit is programed right now is RX and scaled.  I am not against it but I am against how easy it is sand bag a work out when you can not go RX.  If you look at a wod and it is heavy and you go well I guess I have to scale and then you scale to the point that it is easy you are losing.  So the way I have been looking at this is making RX a percentage of your one rep max.  Like for example today I had planned the front squat at 65 percent of my max but cooler heads gave me the WTF and I dropped it 60 percent of my one rep max.   The next weight was done because it is a common weight in the bench marks so I want to work with that weight.  I am going to loving name this one because no matter how hard I tried to get the gas to kick in I was moving very slow.  That and when you get done you might need a walker.

Granys Got a Gun

21-15-9
Front Squat (60%) 1 rep max I did 155
T2B (toes 2 bar)
Row 1000

15-9-7
Hang Cleans(I am more comfortable with the hang if you want to do power feel free) 135
Ring Dips
Row 1000

4 Rounds of
21 Russian Kettle Bell Swings 53 (I know Russian it hurts my heart)
400 Meter run

The way I worked this is I had 15 minute time cap to get through the work and then had to finish the row in the remaining five minutes for each round.  What ever time you have left in that twenty minutes is your rest time.  Was not feeling that wonderful this morning so I got through it ok but needed a boost.  I was not able to complete the full work out but I will come back to it.

As an update yesterday I did McGhee which is and warmed up with some over head squat work.

30 min Amrap
5 275 Dead lift
13 Pushups
9 Box Jumps

I got 11 Rounds and  21  It was hurting my head going from 5 to 13 to 9.

The day before that I did

I can count by five!

30 Minute Amrap

1 Clean and press 155
5 30 inch box jumps
10 Kettle bell swings 70lbs
15 Slam Balls 30lbs
20 Push Ups
25 Sit ups
Sand bag over head lung to the door
200 meter run
San Bag back to your station.

On this one I did 155 because it was rightly heavy.  I warmed up with a little front squat work.


So I do not forget this as a warm up something I thought up today and will put into the maybe tomorrow.

Idea for a Warm Up from what Sweat Factory did today

EMOM until failure.

3 Thursters 95
5 Pull Ups
7 Burpees

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