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Monday Monster Mash from Pat Sherwood and CrossFit Linchpin.

 

Vivendi Lab. Week 20. Monday.

 

5 Rounds for Time

2 Rope Climbs 15′

6 Power Clean 185/125

12 Ring Dips

 

Rest 10 Min

 

3 Rounds for Time

400 M Run

20 Power Snatch 95/65

 

Rest 10 Min

 

2 Rounds for Time

20 Deadlifts 155/105

20 Calorie Row

15 Front Squats 155/105

15 Shoulder to Overhead 155/105

3 Responses to “March Monday Mash”

  1. Dewey

    19:10, 18:48, 19:03. Scaled cleans to 165. Last workout scales to 135. Still sore from yesterdays half hour adventure

    Reply
  2. Chris H

    5 Rds 15:22 Rx. I probably could of went faster, I didn’t know how grip would so I paced first 2 rds but I speeded up after that.

    3 Rds 10:22 Rx.

    I only did first two workouts. I did 15.3 yesterday and a back squats and deficit hspu’s after. So my shoulders are still feeling it.

    Reply
  3. Nate

    This was a really good one. The first workout really messed with my grip on the last couple rope climbs. Then the run & snatches were just what I needed coming off a couple days of rest. Used the last workout as a steady finisher.

    Reply
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2 Responses to “Sunday AMRAP”

  1. Nick

    Honestly I read this and thought, “that’s it? Seems real simple” after doing it, laying on the floor I thought ” holly shit ” simplicity can be a beautiful thing and is truly under appreciated

    Reply
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My good friend Brooke Sawyers.

 

Vivendi Lab. Week 19. Saturday.

 

12 Min EMOM

1 Push Press

1 Push Jerk

1 Split Jerk

(All the same minute.  Go heavy)

 

 

Isa-Grace

30 Snatch (any kind) 135/95

30 Clean and Jerk 135/95

 

My time was 4:41

 

 

2 Responses to “Post 15.3”

  1. Adrian

    I absolutely loved this work out!
    The 1st part was a good warm up to get right into the Isa Grace

    Reply
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So….I had a different workout programmed…but today’s CrossFit.com workout looked SO GREAT….so I couldn’t make you wait for it.

 

Vivendi Lab. Week 19. Wednesday.

 

With a running clock, every minute perform 1 lift and add 10 pounds.

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Start with an empty barbell and snatch for as long as possible.

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Once you cannot snatch the weight, clean for as long as possible.

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Once you cannot clean the weight, deadlift for as long as possible.

.

5 Responses to “Mainsite Lifting FUN”

  1. Dewey

    Awesome workout… For me at least. First off no lifters tied my pr for snatch 175 and clean 205 then I prd my dead by 10# at 375. Time 33:22

    Reply
  2. Kevin

    Did the same thing at our box! awesome workout! Snatch: 185 Clean:305 #5lb PR DL: 405…just stopped there.

    Reply
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Vivendi Lab. Week 19. Tuesday.

 

Molly’s rowing workout from Coach Chris.

 

Row 20 Min

During this time find a moderate pace and add in 8x 50 second surges while you are going.

 

Rest 1 Min

 

Row 16 Min

8 x 40 second surges mixed in

 

Rest 1 Min

 

Row 12 Min

8 x 30 sec surges mixed in

 

Rest 1 Min

 

8 Min Row

8 x 20 Sec Surges Mixed in

 

1 Min Rest

 

4 Min Row

8 x 10 Sec Surges mixed in.

 

The main pace is NOT a recovery pace…but still a pretty good pace.  Surges are HARD.

 

One Response to “All of the Rowing”

  1. Chris H

    14,397 meters I am done. This sucked but fun at thesame time. Prefer to run but it is always good to get any workout from Hinshaw.

    Reply
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Let 15.2 go…..hit this Mash to keep your mind off of the leaderboard.

 

Vivendi Lab. Week 19. Monday.

 

Clock is running throughout:

 

At 0:00

3 Rounds for Time:

12 Thrusters 135/95

6 Ring Muscle Ups

 

At 15:00

3 Rounds for Time:

12 Burpee Box Jumps 24/20

6 Squat Cleans 205/145

 

At 30:00

3 Rounds for Time:

12 Overhead Squats 155/105

6 Bar Muscle Ups

 

Notes:

Scale in a way for the weight and reps/movements in order to get at least 3 minutes of rest between workouts.

 

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Sorry about the not actual posting on the site of 15.2.  Travel and faulty hotel internet were a problem…good thing you all knew how to find it and I am sure have already gotten after it.

 

Here is some more fun for your weekend.

 

Vivendi Lab. Week 18. Saturday.

 

From CrossFit Linchpin:

 

5 Rounds

20 Wall Balls 20/14

10 Hang Power Cleans 155/105

 

 

Rest as needed

 

7 Rounds

30 Seconds HSPU

30 Seconds Rest

30 Seconds GHD Sit Ups

30 Seconds Rest

 

 

 

 

2 Responses to “Post 15.2”

  1. Marco

    Miranda! i’m absolutley in love with yours workout.
    Spicy, smart, efficent, funny… so inspirational!

    Reply
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Who’s ready for 15.2?!

 

Any guesses as to what it might be?!

 

Make sure to get to games.crossfit.com at 5 PM Pacific to see the announcement!

 

Vivendi Lab. Week 18. Thursday.

 

Rest or Make Up.

7 Responses to “15.2 Eve”

  1. Dewey

    117 reps for 15.2. Those pull ups get you so fast. Break them up earlier than you think

    Reply
  2. Nick

    Miranda I just want to thank you again for all of the great programming. I have been following Vivendi and NCLab since June of 2014. After doing 15.2 today I felt the need to share my success story. Last year was my first Open, on 14.2 I only got 62 reps after training at my local Box for about 6 months, now after following your programming I just scored a 116 on 15.2 the progress I have made in the last year is unbelievable and while I still have a lot of work to do all my progress is thanks to Vivendi and NCLab.

    Reply
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