Ryan Grage
1. Clean and Jerk
5x1 heavy and across
2. Back Squat
heavy single
2x2 moderate
3. Open 12.5
7 minute up ladder of:
3 Thrusters 100/65
3 C2B Pull ups
6 Thrusters
6 C2B
9.12.15... as high as possible in 8 minutes
Wednesday will be a rest day.
Wednesday will be a rest day.
8 minutes or 7
ReplyDelete8 minutes or 7
ReplyDeletethe open wod was 7 mins
ReplyDelete8 minutes? 1 min longer?
ReplyDelete1. C&J across: 225#
ReplyDelete2. Squat:
1x1: 375#
2x2: 335#
3. 12.5, in 7 mins, 108 (PR).. In 8 mins, 120. Fraaaan lungs!!!!!!!
1. 245 (still babying the sterno injury)
ReplyDelete2. 425, 405
3. 116 in 8 mins; last time I went all out on Fran I was sick for 3 days, so I did not go full throttle here :-/
8 mins - yikes. My bad, seven minutes it is.
ReplyDeleteC & J: 5 x 1: 115#
ReplyDeleteOpen 12.5 12 + 25 85 reps rx- pr
BS 1 @ 170#
BS 2@ 155#
1-
ReplyDeletec&J@ 225
2-
1@ 330
2x2 @ 295
3-
77
didn't have it today pr is 113
1. #117
ReplyDelete2. #148 & #133
3. 83 reps with regular kipping p.u
1. 205x1, 215x4x1
ReplyDelete2. 325(f)(PR=340), 315x1; 275x2x2
*I feel very quad dominant. Hamstrings feel weak. Any suggestions as to when and how much extra hamstring work I could add in?
3. 70 reps, my grip gives out too fast. I can't figure out what the deal is. C2B slowed me down just bc I couldn't stay on the bar. Matched my PR. Not happy though. I feel like I should have been able to crush my PR.
This comment has been removed by the author.
ReplyDelete1. 160 across, stayed mid range heavy working on fast punch under the bar on the jerk and also working on bending my back leg (i tend to keep it straight)
ReplyDelete2. 215, stopped when it felt sticky but solid
3. 126, 2 rep PR, not bad considering I dont work on Chest to Bar pull ups like i should...definitely need some work to compete in cali with the big girls!
for the record, i want to get through my 21s by Mid January! That is my goal! Right now i am at 18 full rounds +7 thrusters
C&J - 245# across
ReplyDeleteOpen WOD 12.5 (7min.) - 125 reps (finished my round of 18's at 7:01 lol)
BS - 1@345, 2x2@325
1) 235
ReplyDelete2) 355, 315x2
3 110 in 8 mins lol
Post WoD math error. 122 in 8 mins
ReplyDeleteClean and jerk 5x1 with 250
ReplyDeleteSquat 335x1, 315x2x2
WOD 15+5=95 reps
O and that 2 mile run in 18:26
ReplyDeleteDo the ""Beast"t continue to run on Tuesdays?
1. 105
ReplyDelete2 165
3. Skipped- no time
4.. Almost 60 but not sure. 68 is my pr. Still nervous about doing everything that bothers my back. It's getting discouraging. I made so much progress (for me) but feel like I'm falling apart now.
1. 5x1 @ 255
ReplyDelete2. HB BS @ 347
2x2 @ 327
3. My nemesis WOD
109 reps @ 85% pace
1. 221 across
ReplyDelete2. A:) 264 B:)198
3. 12.5) 90 C2B big goat
1. 1-245, 4-235, was going to get too heavy
ReplyDelete2. 355/315
3. 114
9:30am
ReplyDeletediane: 6:23 gaining 10lbs didnt help
3:00pm
1.215
2.hb bs327x1/ 2x2@ 317
3. not having a good week hurt trap in am. Dr Ryan thinks top rib.
Hope to come back stong on thursday.
BS x1 (175), 2x2 (155,165)
ReplyDeleteOpen 12.5: 68
PR is 76 so a little disappointing. I rarely do kipping or C2B pull-ups (always butterfly), so the C2B are a serious goat. Was only getting 4 or so at a time. :-(
1. 235#
ReplyDelete2. 325#, 295#
3. 120reps RXd
1. 185#
ReplyDelete2. 255#, 225#
3. 80 reps
1. 255#
ReplyDelete2. 325#,295#
3. 119 reps rxd.....Taylor went first and didn't tell me his rep count. That sucker got me by one rep, way to go bro.
There's a reason for that! Lol otherwise what's the fun?? Hahaa
DeleteC&J - 255x3x1 no time to finish
ReplyDelete12.5 - 111Rx PR
0. BS 1x1x325(Pr), 2x2x295 redemption or my miserable performance last friday.
ReplyDelete1. C&J 4x1x295 , 1x1x205 felt good
2. 12.5 112 reps rx
After yesterday and today I am destroyed!, I may be pushing the "heavy" to hard nd not doing too much "moderate" but I can't keep this pace up for long.
Man did you really do 4*1 c&j @295#? That's legit!
Delete1. C&J: 115 across
ReplyDelete2. Back Squat: 160, 145
3. WOD: 52 reps, nowhere near a pr. Did chest to ring pull ups.
225, 245, 255, 265....I kept going higher, it just felt good.
ReplyDelete365x1
335 2x2
109 Fran ladder. Thrusters are a goat of mine. Wrist flexibility is weak
1)190# across
ReplyDelete2)240# 205#
3) 77 reps
215 felt good but back still bothersome so was careful
ReplyDelete305, 255 cautious again here
12.5 93 with 105 didn't go into the pain cave
my bad C&J 4x1@195 not 295 I wish!
ReplyDelete1) CJ 5x1 @185
ReplyDelete2) BS complete, had. To do different Rep scheme assigned by my professor but still went moderately heavy
3) open 12.5 got 106 reps (PR) and went at a slow pace...pretty excited Hoping to finish the round of 18 by March once my shoulders healed and I have my metcon lungs back! WOOOOO!!!!!!
1) CJ 5x1 @185
ReplyDelete2) BS complete, had. To do different Rep scheme assigned by my professor but still went moderately heavy
3) open 12.5 got 106 reps (PR) and went at a slow pace...pretty excited Hoping to finish the round of 18 by March once my shoulders healed and I have my metcon lungs back! WOOOOO!!!!!!
1. 225 across (this used to be my 1 Rep Max)
ReplyDelete2. 365 x 1
335 x 2x2
3. 87 Reps. My core was smoked
1-235
ReplyDelete2-355/305
3-3 reps short of my pr 103
1st Competitors WOD
ReplyDelete1: 4x225
2: 365
3: 2x365
4: 112
Feverish the next day.
1. 155-155-160-160-160
ReplyDelete2. 185x1
175 2x2
3. 88 reps -c2b weakness