Monday, November 26, 2012

Tuesday 11.27.12

Quinn
1.  Back Squat
3RM
10RM

2.  Jerk Balance
work up to a heavy single

3.  Clean and Jerk
work up to a 3RM, TnG

4.  For Time:
30 Burpees
50 Thrusters (65, 45)
500m Row

5.  2K Row
Moderate pace - this should be about 1 minute slower than your PR

Ben - 

Just a quick note, my numbers have gone up tremendously. I thought it would be hard for me to get a sub 3min Fran, never mind busting out a 2:27 with ease. Pulled out a 2:06 Diane and wasn't even tired. Simply amazing. and to think - we haven't even started the metcon yet! haha! 
A big thank you for your hard work. It is greatly appreciated!!! How can I get a CFNE tshirt over here in Norway? Maybe even one of those Built by Bergeron ones as well?

Sincerely,
Quinn

69 comments:

  1. I want a shirt too!!! And a man cave shirt Taylor! Haha

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    1. I want a built by beregeron shirt!! Whats your mailing address??

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  2. Damn right Quinn, good job for making the page!

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  3. Hey Ben what size shirt do you wear.. Taylor and I can trade shirts with you....we call ourselves the ManCave and would be stoked if you had a shirt.

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    1. I'd wear it with pride.

      15 Tech Circle
      Natick, MA 01760

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  4. I'll send you a USBP shirt for a BBBen shirt!

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  5. Dexhopkins@yahoo.com I WANT IT ALLLL!!! Lol

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    1. No man I have a shirt for you!! Lol what's your mailing address? Not email. Hahaa I'll put it in the mail for you buddy!

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    2. Oh ok haha 64a Morrison chapel road, Cleveland, Ms 38732 Preciate it bud!

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    3. I'm open to trading for shirts, catch is I reside in Asia. :s

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    4. No wonder your always posting early! lol

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    5. Excitement over the shirt blinded my grammar goggles. Loo

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  6. Also, I need a legit Row substitute. That and a climbing rope is all I'm lacking.

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    1. I've used Sumo DL High Pulls as a sub if I couldn't use running as a sub. Not sure what rep scheme to use for the usb though. I had subbed when it was a row for calories, not distance.

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    2. 45# SDHP is a good sub. 1 rep for every 10m, so 50 reps for 500m Row.

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  7. Ben- I know this is looking down the road a ways, but do you plan on programming Open workouts on Friday or Saturday?

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  8. 1.355#, 305#

    2. 205#

    3. 205#

    4. 6:30.... Quads tired and burning, thrusters broken up.

    5. Done.

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  9. This is a great little group of awesomeness!! Glad to be a part of it! Quinn...keep up the good work!!

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    1. This is an awesome little group. :) Glad to be part of it as well.

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  10. Wow. 2:06 Diane. Awesome work buddy!

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  11. My work/on call job has been wreaking havoc on my training. Missed wods, sometimes a few days in a row. Any advice for a missed day? If I had the time can I make up Mondays wod on Tuesday am, then knock out Tuesdays wod in the pm? Unfortunately this has happened a lot the past few weeks...I don't want to miss out on the good programming

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    1. Advice - quit your job. Kidding, but not really.
      Missed workouts are missed workouts, don't double up the next day. Think of it as medication. If you missed taking your medication for 2 days your wouldn't take 3 days worth the next time.

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  12. Thanks everyone! I enjoy getting on here and seeing the back and forth, along with some crazy numbers. That motivates me to go hard, just to make sure I can keep up!
    I'm currently following a week behind the rest of you... got my box doing this stuff. :) They love it.

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    1. Often looking with anticipation at your score and Taylor's as I think you are both about my size - M/37/5'8"/175ish... I think you have both made bigger gains than me which is why I'm taking a week to refocus on my diet and recoup. Hope you are both coming to the Comp Comp at CFNE in Jan. Conor and I will be there and it would be great to meet in person and go toe-to-toe! Great gains fellas.

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    2. Yeah, I'm M/35/5'10"/184. This ten pounds I gained over the last couple of months made a huge difference in the loads I can move. However, the flip side is my hip and shoulder mobility. Sticking the landing of my snatch these days is a huge bucket of nasty. Working on that.....
      Diet is super important, as you know. I've been playing around with mine a little lately and now I'm back to baseline zone diet. I cut the carbs down for a bit, but my performance starting to suffer. So, I loaded the carbs back in adn next day was a good day. I took out 1 block of carbs on each of my main meals so I could lose some bodyfat to make my gymnastics a little easier. I'll let you know how that goes....
      Won't make it to the CFNE Comp Comp - I'm a coach here at CrossFit Oslo in Norway, so I got peeps to torture. >) Soon enough though..... It's only what, 3 months until the Open? I'll be pulling for all you guys on here and giving hell over here in Europe.

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    3. Hey Chris, our profile is almost similar... 25/36/5'7/175ish.

      25 mentally/36 realistically. Lol!

      Been doing CF for 2 years, this month.

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    4. Good stuff fellas. For me I was just starting to get to the point where I was breaking down and getting injured more than I was making gains. Or I should say they were potentially more detrimental than the gains were helpful. So I'm hitting the mobility, stretching, massage, chiro, and movement hard for a week and really tweaking the diet and sleep cycle. 4 mile slow run this AM and then lots of stretching. Be back at it next week I hope.

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  13. Great work Quinn. You're crushin it! Everyone is doing great. Thanks for the great programming Ben!

    1. 405, 365 (failed on a 435x3 attempt - got it for 2)
    2. 245
    3. 225
    4. 5:40

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  14. 1. BS 325*3, 270*10
    2. Jerk Balance: 225#
    3. C+J: 225*2
    4. 5:54 Rx
    5. 2K ~ 8 min

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  15. My lower back is really tweaked out today in the bottom of my squat as I push my hips back. AT says my hips have shifted? Anybody have experience fixing this problem?
    1. 3Rm- 385 10rm- 275
    2. 275
    3. 255 tng
    4. 5:24. I did a 30sec air dyne sprint for the row.
    5. Doing a 5 minute air dyne sprint at 85%

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  16. 1) 365, 315
    2) 225
    3) 225, 235(2) barely missed Jerk
    4) 5:37

    5) 2K later

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  17. 1. 365
    2. 295
    3. 205
    4. 6:00Rx (looked at my video and noticed I did 5 extra thrusters) disappointed in myself.
    5. 9:01

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    Replies
    1. Haha true. I lost my attention to detail somewhere between San Diego and St Thomas. Let me know if anyone finds it. Until then, I will start working out barefoot so I can count my toes, too.

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  18. This comment has been removed by the author.

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  19. 1). 305. 275
    2). None. Mid back felt a pinch and didn't want to risk it
    3). 205
    4). 5:18. Nearly unbroken
    5). 8 even.

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  20. 1) 365, 310
    2) 225
    3) 195
    4) 5:48
    5) 7:56

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  21. 375
    315
    I was so mentally frazzled from 10rm that I forgot jerk balance
    235
    6:05

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  22. 1. 3rm= 330#
    10rm= 275#, 295# (8)
    2. Jerk balance= 245#
    3. CJ x 3 (TnG) = 225#, 235# (2)
    4. Metcon= 5:06 RXd
    5. 2k row= 9:57 (super moderate..trashed!!)

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  23. 1. 150/110
    2. 121 (should this be more than my jerk?... Its less)
    3. 110
    4. 7:42
    5. 9:42

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  24. 1.405/315
    2. Neck pain avoided overhead presses
    3. 245x3 255x2 just squat cleans
    4. 5:58
    5. ran out of time

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  25. 8 min of goat
    1. 330/275
    2. 250 felt good will try more next time
    3. 205
    4. 7:12
    5. outa time

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  26. 1.220/195- could have prob done 205 for 10 - felt pretty solid no struggle
    2. 155 - forgot this and made it up later in the day
    3 145/155x2 - missed 3rd jerk- assumed full cleans & split jerks
    4. 5:42
    5. 8:33

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  27. Squats 365x3, 325x10
    Forgot jerk balance
    C&J 225x3, had 5 or 10 more pounds
    WOD 6:06, thrusters nearly killed me

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  28. 1. 305/270 big pr on 10RM
    2. just Jerk to 205, 215(F) x 2 (but close)
    3. 3Rm C&J: 195
    4: 6:56 with 30# dumbells
    5. 8:20 (1:02 off from pr)

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  29. 1. 395x3, 345x10
    2. 245
    3. 245
    4. 7:14
    5. 7:31

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  30. 1. 350 3x 305 10x
    2. 225
    3. 250 felt real good with TnG.
    4. 6:43 broke up the thrusters. Legs were gone
    5. 7:45 moderate was perfect.

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    1. M/5'11/210 All n all, been CrossFitting for about 16 months

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  31. 1. 3@330-had room left
    10@305

    2. 185 (just missed 205-lost grip)

    3. 215

    4. 6:29rx. Disappointed in thrusters. Subbed 50-SDHP's for row. Blasted through burpees and rows.

    5. Tapped out. Couldn't bear the thought of 200 more upright rows. It's time to buy a rower.

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    Replies
    1. I inverted the scores on 2. & 3. Jerk balance was 215 & c&j was 185.

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  32. 1. 175x3, 125x10
    2. 135
    3. 135, just missed the lock out on the last rep with 145
    4. 8:16
    Ran out of time before the 2k

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  33. 1) 225x4x6 (light squats to protect knee)
    2) 275
    3) 265
    4) 5:03 Rx
    5) dun

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  34. 1. 345 x 3, 285 x 10
    2. Skipped, no time
    3. 225 PR
    4. 6:42
    5. No time, had to take my child so wife could wod

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  35. 1.315f/315f/295f
    2.255
    3.205
    4+5.no time. worst day in a long time

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  36. 1-355 3 rm
    2-285 10 rm
    3-215 jerk balance
    3-215 have only done heavy tng a few times so worked mainly on good technique.
    4-6:15 Rx. Felt good.
    5-completed in 8:00 right at one minute longer than my fastest 2 k

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  37. 1. 345/305
    2. n/a
    3. 205 TnG. Prob coulda done 225 but back watch already disgruntled after the 10rm.
    4. 6:32 (Burpees done at 1min mark, broke up the Thrusters, 500m row took about 1:44(ish). Serious cotton-mouth today!
    5. Dont have a base 2k to base this on so I just went at a crusier pace. about 2:20/500m took like 9:20. Now I know to go a lil faster next time.

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  38. 1. 335/305
    2. up to 255
    3. 225
    4. skipped
    5. done

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