The way of the Paladin

Triple 3
For time:
3,000-m row
300 double-unders
3-mile run

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Related:
• CrossFit WOD 180518 Tips With Rory McKernan
• You and Mat Fraser Vs. Linda and Triple 3

Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long.

Beginner Option
For time:
1,000-m row
100 single-unders
1-mile run

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Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Result : 

35:52.99

스쿼트와 푸쉬업을 정자세로 신경써서 하니 폭발한다!

Extra #1

7x 10 친업

10x 10 Knee AB Slide

Extra #2

인클라인 덤벨 프레스 

15-15  12.5 kg 

12-12  15kg 

1010-  20kg 

Extra #3

EMOM 10 MIN

10 Burpee

Result :

4, 6, 9 R 실패 

7R 실행

Note

오늘은 오피셜 와드 재끼고 엔지, 시간 측정 안하고 최대한 정자세로 연습해야겠다.

Rest Day

"UN agency calls for all countries to rid foods of trans fat," The Washington Post.

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오늘이 목요일겸 Rest day니 그냥 쉬고, 낼 운동하구, 토욜은 아침 일찍 운동하구 홍대가면 되겠다. 

Nice plan !!! : )

Back squat 5-5-5-5-5 reps

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Related:
• CrossFit WOD 180516 Tips With Rory McKernan

Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

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오늘은 이거 도전 들어간다. 50풀업, 100 푸쉬업 15분컷

Result : 

9:30 

솔직히 좀 깔짝 깔짝 했음 

담에는 정자세로 15분 꽉 채워야겠다.

Extra #1

AMRAP 20 min :

5 Weighted pull-ups

10 Archer push-ups

20 Squats

Result :

8R + 3 Weighted pull-ups

Extra #2

5x 1km run

Note.

어제 백스쿼트 했음

날씨 너무 습해서 땀이 막 비오듯 쏟아진다.

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

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Related:
• CrossFit WOD 180515 Tips With Rory McKernan
• Rob Forte and Chris Hogan do Helen
• Helen Demo

Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

Men: 1-pood kettlebell
Women: 12-kg kettlebell

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Helen (Scaled)

3 rounds for time of:
Run 400 meters
21 kettlebell swings (1-Pood : 16kg)
12 pull-ups

Result :

18:28.69

Extra #1

7x 10 Back squats

Result : 

1~3 R 70kg

4~7 R 50kg

Extra #2

Dumbbell rows

Result : 

12 reps 20-25-25 kg

10 reps 30-30 kg

8 reps 35-35 kg 

Extra #3

7x 12 Archer push-ups 

Note

WOD 실행전 웜업겸으로 케틀벨 스윙(아메리칸 스타일) 연습하고 할것.

Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups

Men: 275 lb.
Women: 185 lb.

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Related:
• CrossFit WOD 180514 Tips With Rory McKernan
• Simplifying the Deadlift with Coach Glassman
• Midline Stabilization: The GHD Sit-Up

Scaling
This AMRAP is heavy and includes a high volume on the GHD. Newer athletes should reduce the load on the deadlift and avoid the GHD. The deadlift should be heavy yet manageable.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups, to parallel

Men: 225 lb.
Women: 155 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 sit-ups

Men: 135 lb.
Women: 95 lb.

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Scaled

Complete as many rounds as possible in 10 minutes of:
10 deadlifts (60kg)
30 sit-ups

Result : 

4R + 3 Deadlift

Extra #1

5 Rnd :

20 Shoulder press (10kg KB)

20 Pull-ups

20 Burpee

3 min rest

Result :

39:52.67

Extra #2

7x 3 Weighted pull-ups (20kg)

30 kg (PR)

2-2 

Extra #3

웨이트 트레이닝 약간

Note.

This is where we fight !! That's where they die !!!