Sunday, October 14, 2012

Monday 10.15.12

Shawn McQueen.

1.  Snatch Push Press + 2 OHS
work up to a heavy

2.  Snatch 
1x1 heavy - heavy does not mean "max effort."   Read the FAQ's to get a better grasp on these terms.
2x2 moderate

3.  Front Squat
1x1 heavy
1x2 moderate

4.  "Diane"
21-15-9:
Deadlift, 225/155
HSPU

50 comments:

  1. So will we end this template in 6 or 8 weeks?

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  2. We have all the competitors from 29th Street CrossFit here in Miami joining up on comp wod! Thanks for everything Ben!

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  3. Question/clarification, are we allowed warm up sets before the Snatch and Front Squat sections?

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  4. Hey Ben, if you happen to jump on here and answer the above questions, could you give me your opinion... I strained my next last monday, ive rested it pretty good this last week. If its not too sore tmrw should i do Diane at RX or maybe sub something for HSPU to take it easy a few more days? I've never strained something before but i'm anxious to start training again. Thanks coach.

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  5. Hey britt!
    Its so funny you said that because i also strained my neck a couple weeks ago doing hspu. I took a week off of.nothing overhead and then did strict hspu like 2 weeks later in a wod instead of kipping because i didnt wanna put the pressure on my neck. Which was obviously harder but i didntwas feel anyya pain. Tomorrow im going to do strict again and probably will for a while. On a good note the strict will make me stronger:) even though they are slower for me. A good sub might be ring rows but ill let ben answer that question. Feel better girl!

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  6. Tadpole - yes, use as many warm up sets as needed, unless otherwise noted.

    Britt - hard to say without knowing more about you and the injury. When in doubt, better to play it safe for an extra day or two.

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  7. Snatch skill: 205#

    Snatch
    1x1: 180#, 2x2: 160#

    Front squat
    1x1: 265#, 2x2: 240#

    Diane 6:38 (PR by 7 mins/since March)...HSPU still a goat

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  8. 1. 245 (275x1 - failed on 2nd rep, too large of a weight jump and ran out of time)
    2. 205, 195
    3. Back squat (still resting my sternocleptomastoid)
    4. 3:01 - dropped the bar on last round of DLs and failed final hspu rep. 2 mistakes that coulda put me sub 3! I year ago I did Diane in 8:30 and almost dnf'd the hspus. 6 months ago I was at 4:30. Thanks for the programming Ben. This stuff works!

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  9. Knee and shoulder tweaky. Stayed light.
    Did pp/ohs up to 185 a few times, stopped there.
    Did snatch complex-ps, sb, ohs, hs,s- did 3-4 sets at 135, 2 at 155. No Fs

    Dianne-4:04rx pr by almost 90secs. Should have been sub 4 but feet came off the wall on a Hspu in the 9s so I had to no rep myself.



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  10. 1. 198
    2. A:) 135 B:) 110
    3. A:) 242 B:) 154

    PR Diane: 2:42 Unbroken
    Previous time (2:50)

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  11. Snatch: 95#
    FS: 1 x 165#. (10 pr)
    FS: 2 x 145#
    Diane: 8:20 rx. 1:41pr
    This programming is amazing. I have made more strength gains in 2.5 months than I made in the previous 12 months! Thanks, Ben!

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  12. 1. 205 (failed at 225)
    2. 175, 155 - my snatch is getting worse. Not sure what's going on...
    3. 285, 255
    4. 4:55 no gas in the tank. not even close to PR.

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  13. 1. 205#
    2. 185#, 165#
    3. 245#, 245#
    4. Diane: 5:07 Rx

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  14. OH squat/ push press- 100 pounds

    Snatch-75 pounds

    Front- 135 skippedx 2- stained my back a couple weeks ago. Trying not to push it if anything hurts.

    Diane- 6:58- scaled.

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  15. 1)215
    2)205/175
    3)275/255
    4)10:30 should were pretty weak today. I worked on hspu yesterday for goat training.

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  16. 1. SPP+2OHS - 165, 185(1SPP+1OHS)

    2. 120x1x1; 105x2x2

    3. 270x1x1; 235x1x2

    4. 12:15, first rd of DLs unbroken. HSPU definitely a goat, however, I got the kip down in the last rd.

    m/6'0/210#/26

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  17. OH press and 2 rep: 205
    1x1 snatch: 175
    2x2 snatch: 155
    Front squat 1x1: 255
    Front squat 1x2: 235
    "Diane"- 1:28 RX with sumo deadlifts. Previous time was 1:38, didnt think I'd ever beat that. My buddy next to me went 1:36 which was a 3:00 minute PR

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  18. 1.) worked up to 175, on 195, missed 2nd rep
    2.) 1x1 snatch @135
    2x2 snatch @125
    3.) FS 1x1 @235
    1x2 @205
    4.) Diane: 5:40 (PR)

    my snatch sucks, definitely my biggest goat. Time to get to work on it!

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  19. Kept waits to mid range on all sets right around 85%
    1. 135 (stopped because it was hard on my shoulder today)
    2. 125; 110/110
    3. 195/175- felt really easy, but followed protocol
    4. 2:40 tiny PR (:09 sec off from regionals)- i wish i could do strict push ups like spealler, those are much faster...excited to see Mel's time on this one! Mel if your out there! POST! hehe

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  20. 1.) worked up to 175, on 185, missed 2nd rep
    2.) 1x1 snatch @155
    2x2 snatch @135
    3.) FS 1x1 @245
    1x2 @205
    4.) Diane: 9:04 (first time doing Diane bc I suck at HSPU and I usually skipped it!!

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  21. 1. 235
    2. 205x1
    155x2x2
    3. 315x1
    265x1x2
    4. 6:56

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  22. This comment has been removed by the author.

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  23. 1) worked to 175
    2)175x1, 165 2x2
    3) 335x1, 285x2
    4) 4:40 not a pr. 13 sec shy

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  24. 1: 115- oh squats are a huge weakness
    2: 135, 115
    3: 255,225
    4: 9:48

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  25. 205
    180/155
    240/225
    3:30 HSPU felt fine, hands hurt on DL...a lot


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  26. Snatch push press + 2 OHS

    215lb (failed at 230lb)

    Snatch
    1x1 heavy @ 205lb
    2x2 moderate @ 170lb (touch n go)

    Front squat
    1x1 heavy@ 260lb
    1x2 moderate@220lb

    Diane RX=3:26 (25 sec PR)

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  27. 215# stopped there back is tweeky from yesterday
    170, 140
    265, 215
    Didn't do Diane b/c back fired up

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  28. Snatch PP+2OHS 215
    Snatch 185x1, 155x2x2
    Front squat 285x1, 250x2
    Diane 6:18 (0:54 PR)

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  29. 1. Diane 3:30 Rx Pr (really broke the HSPU room for improvement)
    2. OHS worked up to 2x155 havent done these in a while
    3. Snatch 1x1x145 (felt good after the OHS) 1x2x115, 1x2x125
    4. Front Squat: 1x1x255, 1x2x225

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  30. @ 15 weeks pregnant

    1. 108
    4. Diane 9:59, 155# and 1 abmat for HSPU

    PR is 9:06 with modified HSPU, so not too disappointed for a fat chick.

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  31. SNATCH PP ETC: 110
    SNATCH X1: 95
    FRONT SQUAT: 140
    DIANE (9:21 RX) WITH 2 plates and abmat in between. first time doing it like this and I think i prefer just a yoga mat and nothing else. last diane time was sub 7 min...not sure what's going on :/ ?

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  32. 1. 225
    2. 185. 155
    3. 295, 255
    4. 5:55 PR by 7 seconds

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  33. 1. 235lb
    2. 80kg/70kg
    3. 270 Heavy/245 Moderate
    4. 5:21 First time since Regionals where I had an epic fail of 9:04. Very happy!!

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  34. 1. Snatch Grip Push Press + 2 OHS: 100
    2. Snatch 1x1: 95 (this is just shy of my PR, and felt nice and smooth)
    3. Snatch 2x2: 85
    4. Front Squat 1x1: 145 (ties PR, felt smooth and solid)
    5. Front Squat 1x2: 135
    6. Diane: 11:56 (1:40 PR! HSPU were all kipping, strung together sets of 5/6 until 2/3 of the way through the 15's)

    I am super happy with today.

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  35. 1. Snatch PP + 2 OH= 250#
    2. Snatch 1x1 @ 190#
    2x2 @ 165#
    3. Front squat 1x1 @ 285#
    1x2 @ 255#
    4. Dianne: 3:27 RXd. PR. December goat will be HSPU for sure!!

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  36. Heres a clip of my snatch. Jusy trying to put it out there and get any critiques! Thanks for anyone who gives it a glance!

    http://www.youtube.com/watch?v=hVL6kACiah0&feature=youtube_gdata_player

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  37. 1) 245
    2) 175 full snatch 195 split snatch////155 moderate
    3) 295////275
    4 Diane 5:53 first time ever doing it

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  38. 1. 250#
    2. 195#,185#
    3. 285#,255#
    4. Diane: 2.21......7 sec PR

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  39. 1.225
    2.195/175
    3+4 no time plus hamstring a little sore! May try to make up tomorrow!

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  40. Hey Taylor, I watched the video it looked great, a good way to find more balance on your catch would be to not let your feet pull backwards when you hit triple extension, try to focus on going straight up through the toe then straight back down to the heel. Just a thought, but great pull!

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  41. 1: 155 my OHS sucks
    2: 175/155
    3:275/245
    4: 4:22
    Great workout!

    Ben, my training partner was curious if the lesser weight (225/155) was for Women or Ninjas?

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  42. Thanks Daniel! I Can see that. Probably help me from losing some out front too! Thanks brutha

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  43. Snatch PP + 2OHS 155

    Snatch

    1x1 145 full snatch. Finally can do this again. Now to add weight.

    2x2 125

    Front Squat
    1x255
    2x225

    "Diane" 14:56 RX'd
    HSPU meltdown. This was my punishment for doing an extra wod (angie) on Sunday. Got what I deserved!

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  44. 1. #97
    2. #88 & #80
    3. #133 & #115
    4. Neck felt like it was going to explode when i tried a HSPU, taking the advice and giving it a few more days. Did a WOD from last Sept,
    10 rounds 10 DL #133/10 push ups 8:32
    (Aly - thanks for the advice! If it wasnt the ladder tomorrow i would of scaled Diane to ring rows)

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  45. 1) 160#
    2)145#-125#
    3)210#-175#
    4) 5:56

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  46. 1-
    185
    2-
    1x1@ 160
    2x2 @ 140
    3-
    1x1 @ 265
    1x2 @ 230
    4-
    8:50 (pr is 7:24)

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  47. SPP/2OHS - 225
    Snatch 1@225, 2x2@195
    FS 1@295, 2@275
    Diane on plates - 4:36

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  48. 255
    225, 205
    345, 315
    2:50 Rx'd.

    That's a minute off my Diane and 20lb PR since regionals

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  49. 1. 225#
    2. 205#, 2x2 @185#
    3. 305#, 275#
    4. HAven't had a chance yet to do Diane

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  50. 1. #125 (almost 136!!! Grrr)
    2. 115x1
    95x2
    3. 165x1
    155x2
    HSPU practice

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