Thursday, August 23, 2012

Friday 8.24.12

Derek's Game Face...

1.  Box Jumps
6 x 2 at max height.   Don't need to rebound.

2.  Snatch 
9x1, OTM at 75%

3.  Clean and Jerk
9x1, OTM at 75%

4. Alt. Weighted Step ups
2 x 8/side - with a loaded barbell on the back rack, step up to a 20" box (or something that gets your raised quad close to parallel to the ground).  Alternated legs every rep, 16 steps = 1 set.


5.  5 Rounds, NOT for time:
50m Heavy Forward Sled Drag - Heavy enough that is forces a walk.  If you can run it's too light.
15 Weighted Sit ups
Rest about 2 minutes between rounds.
On the sled drags choose a weight that is right for you.  Try to keep your torso more upright and "heel to toe" as you walk.  This doesn't make it easier, but results in more posterior chain engagement, which is what we are after in this WOD.  Remember we are not always after faster times and better scores.  Sometimes its about the stimulus not the score.  

44 comments:

  1. 20 min recovery swim @ 7am
    Two 30 min mobility sessions throughout day.

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  2. Any more ideas for active recovery?

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  3. 1. 39.5, 41.5,42.5,43.5,44.5,46.5
    2. 163#
    3. 220#
    4. 135,155
    5. Check

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  4. 1. Box Jumps 6 x 2 no step, worked up to 51"*2 got on 52.5" a couple times but couldn't control and stand up on top
    2. Snatch 9x1, OTM @ 150#
    3. C+J, 9x1, OTM @ 190#
    1. Did Box jumps again but w/ steps got 54"*1, PR
    4. Alt. Weighted Step ups, 2 x 8/side 20" @ 135#
    5. 5 Rounds: 5 45's 2 25's on sled, 60# for sit ups

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  5. 1. worked up to 44"
    2. Snatch 140
    3. CJ 185
    4. step ups: 20" box - 115/135
    5. 5 rounds: check

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  6. 1. struggling with equipment limitations. cleared 38", couldn't stand up on 44", which was my only option.

    2. #135

    3. #185

    4. 95#, 115#

    5. no sled. did 7 tempo deadlifts @ 315#, then 15 70# wtd sit ups.

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  7. 1. all 6 at 48"
    2. Snatch 165
    3. Skipped, too much for my back
    4. 135
    5. 8 plates on sled, 40# dumbell.

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  8. 1. 6 sets @ 38.5"
    2. Wt step ups. 95#/ 105#
    3. Snatch. 75#
    4. C&j. 100#
    5. 1r 250# /50#. 4r 205#/ 50#

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  9. Worked up to 53.5"
    Snatch: 120#
    C&j: skipped due to elbow
    Step ups: 115#
    5rds: 150 on sled, 55# kb situps

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  10. 1. 6 sets @ 38.5"
    2. Wt step ups. 95#/ 105#
    3. Snatch. 75#
    4. C&j. 100#
    5. 1r 250# /50#. 4r 205#/ 50#

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  11. 1. Box Jumps: got up to 30"+2 45# plates + 1 25# palte
    2. Snatch: 105#
    3. Clean & Jerk: 145#
    4. 95# to 16" box, 115# to 20" box
    5. Roadie: 5 45# plates and 2 25# plates (plus sled), 70# situps

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  12. 1. 6x2 box jumps at 42.5"
    2. 115# snatch
    3. had to sit out of the CJs; hurt my shoulder in the snatches
    4. step-ups: 95, 105
    5. sled had 205# on it, 50# DB for sit-ups

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  13. What does your sled (Empty) weigh at CFNE?

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  14. 1. 48" Box Jumps
    2. 145#
    3. 190#
    4. 135#
    5. Subbed sled drags for 30sec sprints on shut off treadmill - situps with 45# DB.

    Great day!

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  15. Snatch – 155#
    C&J – 215#
    BJ's - climbing to 47" (10" PR - I was quite fat last time I went "high")
    Step ups - 135# across
    5 rounds - 365# on sled, 70# situps

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  16. Tess - Not sure. We don't include that in the weight when recording.

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  17. 1.) 6 sets @ 40" x2
    2.) Squat Cleans 9x1 @185 (no jerk cuz of shoulder)
    3.) Reverse Lunges 9x2 @185 (no snatch cuz of shoulder)
    4.) Step Ups 2x16 @ 135, 155
    5.) 5 Rounds:
    Sled walk- big sled on sidewalk plus 120lbs in plates
    15 Weighted Situps @ 70lbs KB

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  18. 1) ~51" (six 45# plates on the vertical blue box)
    2) 9x1 @135
    3) 9x1 @185 (heavier than I wanted to go, but there weren't enough smaller weights to go around)
    4)95/105
    5) check

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  19. 1. 2@38 2@40 2@42 scary!!
    2. #105 snatch (hell yeah! -my 1RM is 115 and I didn't miss once today)
    3. #135 c/j
    4. #85 rnd 1 #95 rnd 2
    5. 180 on sled (stinky cement made it really hard)/#50 sit up

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  20. 1. I hate these! 6x2 @ 34" ..then my mind said no...i need to overcome fear of these bad boys!
    2. 100#
    3. 140#
    **Aly I am confused, aren't we supposed to be using 75% of our 1RM?**You should not be missing at these weights.
    4. Somehow, I totally missed these lol going to do them after work.
    5. I couldn't seem to find a weight that really pushed me...i am either getting stronger, or...I am getting stronger...hehe My posterior chain has always been a strength for me...so I felt good adding the weight and was able to keep heel/toe form.
    180/225/270/315/315
    2 35# KBs for sit ups.

    **Feeling much better today than I did wednesday! I was really beat up!

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  21. This comment has been removed by the author.

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  22. 6 sets @51.5"
    135#
    155#
    155#@16"
    Straight leg deads no sled at 2pood each hand
    45# plate sit ups

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  23. 1.6x2@45.125
    2.Skipped b/c Shoulder still isn't up for it.
    3.9x1@170#
    4.95#x16,115#x16 (Should have gone heavier. It was challenging, but I had more)
    5.100#Sled,Weighted Sit-ups w/1.5pd KB

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  24. 1. 6x2@30/33/34/35/36/37"
    2. Snatch: 85#
    3. Clean and Jerk: 120#
    4. Alt. Weighted Step ups: 115#/120# These were hard!
    5. One heavy ass tractor tire across the grass and 65# DB for situps. Definitely can tell my core has gotten stronger...last time we did weighted situps 55# almost killed me, lol!

    M/27/5'4"/135#

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  25. I finally have access to a computer to make a google account and start posting my scores. My name is Conor Murphy and I like to party.

    1. 6x2@54"
    2. 9x1 @ 170
    3.9x1@ 200
    4. 135 in front rack position because Chris did it that way and I would have rather ran a marathon with beauty bark in my skivvies
    5. 1.5p kb.. Restricted sprint with band IE: CF Football cert = miserable

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  26. M/49/5'8"/165

    1. 40,40,42,42,44,44,45 all by 2 45 was ugly
    2. started at 125 for first 2 minutes, ben put me down to 105 to work on form (feet not wide and punch out)
    3. 175
    4. WOD 250 on sled/ 70 lb dumbell
    5. step ups 105/115 gassed

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  27. 1. Box jumps 6x2 at max height

    All sets at 43.5" today

    2. Snatch 9x1 at 75%

    160lb (first time I could squat snatch in 3 weeks with no knee pain felt great)

    3. Clean and jerk 9x1 at 75%

    200lb

    4. 2x8/side alt weighted step ups

    Both sets with 95lb barbell

    5. 5 rounds not for time
    50m heavy sled drag
    15 weighted Situps
    Rest 2 minutes

    170lb sled
    50# DB Situps

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  28. Box Jumps: up to 43.5"
    Snatch: 120
    C&J: 170
    Sled drag and sit ups: check
    Step ups: 95/115

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  29. 1. 6x2 42"
    2. Snatch 125
    3. CJ 165
    4. step ups: 18" box - 115/135
    5. 5 rounds: check

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  30. Box Jumps: up to 43.5" then 45
    Snatch: 105
    C&J: 175
    Sled drag #Not sure
    Sit ups: #80
    Step ups: 95/115

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  31. Pressed for time
    Snatched 150# 9x1
    C n J 205# 9x1
    Sled drag only 3plates--dragging through gravel and shit.
    40#db situps

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  32. 1. 45.5"
    2. 155
    3. 185- only did the clean because of wrist pain
    4. 95,135
    5. 5 Rounds check

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  33. BJ- Worked up to 40" for a double for 2 sets. Still increasing confidence.

    Snatch- 115, did 10 instead of 9 b/c I power snatched one of them

    C&J- 175 Felt good.

    Step ups- 65, I was in a hurry and just grabbed a weight that I knew I could do efficiently

    Drags- No tengo tiempo

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  34. 1 6x2x48
    2 185
    3 225
    4 185
    5 200lbs tire & 45

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  35. 1. no boxes :(
    2. # 74
    3. # 95.6
    4. #76
    5. Done. First time trying these #133.

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  36. 9AM WOD:
    21 min EMOM @ 165#
    odd minutes snatch complex
    2 snatch grip DL
    1 squat snatch
    2 snatch balance
    2 OHS
    even minutes 35 DU's

    1PM:
    1. 6x2 box jump @ 46"
    2. Snatch OTM @ 175
    3. C&J OTM @ 215
    4. Alt step ups w/ 20" box @ 155lbs
    5. Sled drag w/ tire and 115#/weighted situps w/70#

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  37. Snatch OTM 150#
    C&J OTM 190#
    Box jumps 1: 48", 2-6: 45"
    Alt Weighted Step ups: 135#
    Sled Done, sled +3 45#

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  38. 1. 32"
    2. 75
    3. 95
    4. 115,125
    5. 5 Rounds check

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  39. 1. 40 in, 43 in, 43 in, 45 in, 45 in, 47 in.
    2. 155#
    3. 205# OTM for 5 then did every 45 sec last 4 rounds.
    4. 155#, 160# w/ 20in box
    5. Did 3 Rounds with 190# sled and 70# KB for situps (no abmat)

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  40. 1. BJ (44"/47"/49"/50"/50"/50")
    2. Snatch (125#)
    3. C&J (145#)
    4. Ran out of time, will do tomorrow.
    5. Will do tomorrow also.

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  41. 4. Step Ups (95#/115#)
    5. Still didn't have time for this today, have to get it next time around...

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  42. 1, 43"
    2. SN - 165
    3 CJ- 195
    4. 135 to an 18" box
    5. 17:03

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