Wed, Jan 11th and Thurs, Jan 12th

10
Jan

Wed, Jan 11th and Thurs, Jan 12th

Wednesday Oly

Power clean + hang clean + pushΒ jerk
4 x (1+1+1)

Jerk dip squats
4 x 3

Thursday CrossFit

5 rounds not for time:
3 front squat
30 kettlebell swings, 24/16kg

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127 Responses

  1. BAston

    Front Squat 5×3

    155-165-175-185-195 (legs feel like death from yesterday)
    Also did a ring MU or 2 between each set – first time doing muscle ups in a month, and no fails.

    WOD:

    4 rounds
    250m Row
    10 HSPU
    15 GHD’s
    Time: 12:26

    Only time for 4 rounds, all HSPU unbroken.

    Time for a rest day.

  2. BAston

    Front Squat 5×3

    155-165-175-185-195 (legs feel like death from yesterday)
    Also did a ring MU or 2 between each set – first time doing muscle ups in a month, and no fails.

    WOD:

    4 rounds
    250m Row
    10 HSPU
    15 GHD’s
    Time: 12:26

    Only time for 4 rounds, all HSPU unbroken.

    Time for a rest day.

  3. Ron

    Wendler bs: 230 (5) 245 (5) 265 (3) 280 (3) 295 (4)

    Partner wod with goodall
    100 dl at 135
    Partner does dumbbell thrust 15/35

    Then
    100 du w block of 20 partner hollow

    14:02

  4. Ron

    Wendler bs: 230 (5) 245 (5) 265 (3) 280 (3) 295 (4)

    Partner wod with goodall
    100 dl at 135
    Partner does dumbbell thrust 15/35

    Then
    100 du w block of 20 partner hollow

    14:02

  5. robseda

    Oly complex: 185-195-205-195
    Jerk became a press at 205 so dropped back down

    Jerk dip squats(5): 235-245-255-265
    focus on controlled descent

    strict HSPU: 10-10-10-6-5

  6. robseda

    Oly complex: 185-195-205-195
    Jerk became a press at 205 so dropped back down

    Jerk dip squats(5): 235-245-255-265
    focus on controlled descent

    strict HSPU: 10-10-10-6-5

  7. Brian Bobby

    Oly complex 125-125-125-145 (craptacular fail)
    Jerk dip squats (love that name) 145-145-145-145

    Right flexor insertion at medial epicondyle still not so happy today.

  8. Brian Bobby

    Oly complex 125-125-125-145 (craptacular fail)
    Jerk dip squats (love that name) 145-145-145-145

    Right flexor insertion at medial epicondyle still not so happy today.

  9. AllisonR

    Monday’s workout
    BS – 110#
    Press – 55#
    Deadlift – 175#

    Pull-ups: down to the super skinny band, making up for my un-super skinny lifestyle

  10. JoJo

    OG:
    Transition from floor 5 min EMOM
    10 floor kips
    10-10-10-10-10

    20 muscle-ups with spotter (w/coach Matt) πŸ™‚

    3 reps of getting hips up on the rings

    Muscle-Up Drill complex
    5 max effort sets

  11. JoJo

    OG:
    Transition from floor 5 min EMOM
    10 floor kips
    10-10-10-10-10

    20 muscle-ups with spotter (w/coach Matt) πŸ™‚

    3 reps of getting hips up on the rings

    Muscle-Up Drill complex
    5 max effort sets

  12. Matt

    Tomorrow’s WOD
    squats: first set at 205, the rest at 215, all from the floor because my first goal of 2017 is a 255 clean
    swings: unbroken

  13. Alice

    Oly:
    complex at 100# across
    jerk dip squats at 130# across

    OG:
    Squat Clean 6×2 at 60-70%
    β€”95# across
    *superset with strict HSPU (1abmat)
    β€”4-4-4-4-4-3

    21-15-9 reps/secs (nft)
    t2b
    ghd sit-ups
    L-Sit
    plank

  14. Alice

    Oly:
    complex at 100# across
    jerk dip squats at 130# across

    OG:
    Squat Clean 6×2 at 60-70%
    β€”95# across
    *superset with strict HSPU (1abmat)
    β€”4-4-4-4-4-3

    21-15-9 reps/secs (nft)
    t2b
    ghd sit-ups
    L-Sit
    plank

  15. ShollSwole

    Modified version of Thursday’s WOD:
    My legs are toast

    5 rounds Bench Press 165×5
    5 rounds of Kettle Bells: unbroken-15/15-15/15-15/15-10/10/10

  16. ShollSwole

    Modified version of Thursday’s WOD:
    My legs are toast

    5 rounds Bench Press 165×5
    5 rounds of Kettle Bells: unbroken-15/15-15/15-15/15-10/10/10

    1. Joe

      Power = work / time
      Work = force * distance
      Force = mass * acceleration. …

      So assuming your acceleration and distance pulled was constant. Maybe you were more explosive through a better range of motion this week, causing more rapid fatigue but ULTIMATELY a higher power output

      ????

    1. Joe

      Power = work / time
      Work = force * distance
      Force = mass * acceleration. …

      So assuming your acceleration and distance pulled was constant. Maybe you were more explosive through a better range of motion this week, causing more rapid fatigue but ULTIMATELY a higher power output

      ????

  17. johanna

    OG:
    5 min max strict ring dips: 13
    oly complex 65-75-85-95-105 and 4×115
    5 sets of max kipping t2b: 7-6-6-5-6

  18. johanna

    OG:
    5 min max strict ring dips: 13
    oly complex 65-75-85-95-105 and 4×115
    5 sets of max kipping t2b: 7-6-6-5-6

  19. Jason

    BS: 190 (5)- 215 (5)- 235(5)

    10 snatch at 130#s focusing on technique and sticking the landing every time
    – supersetted some sets with 4-6 pullups

    Karen: 10:20 (1:50 off from PR)

  20. Jason

    BS: 190 (5)- 215 (5)- 235(5)

    10 snatch at 130#s focusing on technique and sticking the landing every time
    – supersetted some sets with 4-6 pullups

    Karen: 10:20 (1:50 off from PR)

  21. Michele Adler

    Double under practice
    Ring rows 5 sets of 10 reps
    Karen 14:20 ???? haven’t done wall balls in approx 300 years

  22. Michele Adler

    Double under practice
    Ring rows 5 sets of 10 reps
    Karen 14:20 ???? haven’t done wall balls in approx 300 years

  23. Liz

    Courtesy of linchpin
    3 Rounds
    5 rope climbs (trying out different techniques)
    40 assault bike cals (4:08, 4:00, 3:46)

    26:01

    Now off to Chicago for the weekend!

  24. Liz

    Courtesy of linchpin
    3 Rounds
    5 rope climbs (trying out different techniques)
    40 assault bike cals (4:08, 4:00, 3:46)

    26:01

    Now off to Chicago for the weekend!

  25. Darcy

    CF Total:
    BS:185#
    Press: 73#
    DL:238#
    Same as last time, don’t recommend this after Karen.

    5#PR on DL so I’ll take it ????

  26. Darcy

    CF Total:
    BS:185#
    Press: 73#
    DL:238#
    Same as last time, don’t recommend this after Karen.

    5#PR on DL so I’ll take it ????

  27. cloudon

    Modified Jorge subbing clean and jerks for squat cleans –
    30/24/18/12/6 – 15/12/9/6/3 GHDs/C&J @ 155
    16:30 spicy ????

  28. cloudon

    Modified Jorge subbing clean and jerks for squat cleans –
    30/24/18/12/6 – 15/12/9/6/3 GHDs/C&J @ 155
    16:30 spicy ????

  29. sallys

    Yesterday: Crossfit total
    Squat: 153 (failed 158 but was super close. Spent to long at the bottom of the hole. Also no ball πŸ™ )
    Press: 85
    Deadlift: 183. Man I hate this lift:

    Back and nevk hurt today so I probably did something stupid. Globe gym WOD since had to be at work early:
    5×3 FS at 105. No squat rack available so had to clean the whole time.
    Kb swings at 16kg

  30. sallys

    Yesterday: Crossfit total
    Squat: 153 (failed 158 but was super close. Spent to long at the bottom of the hole. Also no ball πŸ™ )
    Press: 85
    Deadlift: 183. Man I hate this lift:

    Back and nevk hurt today so I probably did something stupid. Globe gym WOD since had to be at work early:
    5×3 FS at 105. No squat rack available so had to clean the whole time.
    Kb swings at 16kg

  31. JoJo

    OLY class

    Clean complex: 65-75-85-95 lots of reps. More reps at my 90-95% πŸ™‚

    4(1+1+1) #95 across focused on speed and technique.

    Jerk Dip Squats #115 across.

  32. JoJo

    OLY class

    Clean complex: 65-75-85-95 lots of reps. More reps at my 90-95% πŸ™‚

    4(1+1+1) #95 across focused on speed and technique.

    Jerk Dip Squats #115 across.

  33. dquat

    Great job Jojo and Kim at oly!

    assbike 100cals @ 80-85% – 7:36 into 150 cals @ 70-75% of 100cal pace 11:32
    breathing didn’t feel great after 100cals, took hands off handles for 30secs. recovered ok. now that I have a few test pieces down going to start paced/longer duration aerobic efforts.

    oly complex
    225,225,235,245 (failed jerk)
    not sure why I failed the jerk, I guess I didn’t want it.

    messed around w some strict close grip bar mu
    5×3
    fun

  34. Melissa TruHero

    Wednesday OG

    Crossfit Total (really bad idea after Karen)
    BS: 215# (PR is 230#)
    Press: 83# (PR is 93# – also was trying this power clean into strict press technique Derek showed me, but probably not the best time to practice – failed 93# twice)
    DL: 283# (PR is 288#)

    Basically did this for the reps but I know everything needs work!

  35. Melissa TruHero

    Wednesday OG

    Crossfit Total (really bad idea after Karen)
    BS: 215# (PR is 230#)
    Press: 83# (PR is 93# – also was trying this power clean into strict press technique Derek showed me, but probably not the best time to practice – failed 93# twice)
    DL: 283# (PR is 288#)

    Basically did this for the reps but I know everything needs work!

  36. Kim

    Oly with Derek & JoJo-

    Clean & Jerk Complex: worked up to 113
    I don’t know how to not look up at the ceiling when I jerk. Its insane.

    Jerk Dip Squats: 4 x 3 @ 153#
    ^^This was weird. But I like weird.

  37. Kim

    Oly with Derek & JoJo-

    Clean & Jerk Complex: worked up to 113
    I don’t know how to not look up at the ceiling when I jerk. Its insane.

    Jerk Dip Squats: 4 x 3 @ 153#
    ^^This was weird. But I like weird.

  38. dtm

    Wed:
    5×8 hang clusters w/ 24kg dbs
    Tabata Hollows
    Lazy ho

    Thu:
    10 Rounds alternating between movements
    1 min max effort, 30 seconds rest
    Strict Pull-ups: 18-14-10-9-8
    Strict Dips (parallel bars): 21-15-14-11-11
    4.5 miles of running to and from

  39. dtm

    Wed:
    5×8 hang clusters w/ 24kg dbs
    Tabata Hollows
    Lazy ho

    Thu:
    10 Rounds alternating between movements
    1 min max effort, 30 seconds rest
    Strict Pull-ups: 18-14-10-9-8
    Strict Dips (parallel bars): 21-15-14-11-11
    4.5 miles of running to and from

  40. Rekas

    Warm-up race around the block with Rob. Guess who won!? ????

    Front squats @ 143# across (some burps in between)
    KB swings unbroken rx

    5 min amrap of dips on the ghds – 20 for quality (2 more than last time!)

  41. Rekas

    Warm-up race around the block with Rob. Guess who won!? ????

    Front squats @ 143# across (some burps in between)
    KB swings unbroken rx

    5 min amrap of dips on the ghds – 20 for quality (2 more than last time!)

  42. Melissa TruHero

    Squats: 123# on the first, 133# on the rest, all from the floor
    Swings: unbroken rx

    cash out: abs (planks and v-ups)

  43. Melissa TruHero

    Squats: 123# on the first, 133# on the rest, all from the floor
    Swings: unbroken rx

    cash out: abs (planks and v-ups)

  44. Melanie

    113lbs. Major tootsie roll knees today – not enough warmup of the glutes

    3rd round not unbroken bc I loaded Rekas bar wrong and I didn’t want her to die

  45. Melanie

    113lbs. Major tootsie roll knees today – not enough warmup of the glutes

    3rd round not unbroken bc I loaded Rekas bar wrong and I didn’t want her to die

  46. Andy

    Thursday WOD
    FS: 195#

    tweaked my back a little on the last couple of rounds of KBS, probably to compensate for weaker shoulder mobility….dreaded shoulder mobility strikes again.

  47. Andy

    Thursday WOD
    FS: 195#

    tweaked my back a little on the last couple of rounds of KBS, probably to compensate for weaker shoulder mobility….dreaded shoulder mobility strikes again.