Thursday, December 13, 2012

Friday 12.14.12

Josh Wagner.
1.  Clean Pulls 
5x2 at 1rm Clean


2.  AMRAP 6
3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans, 225/155
  
3.  Goat Training
Pick TWO of the following, based on greatest weakness...
A.  Overhead Strength Endurance
5 RFT: 15 unbroken Push Press, 115/80

B.  Overhead Squats
5 x 10 reps, moderate - not for time.

C.  Ring Dips
60 reps for time

D.  Rope Climbs
10 x 15' Rope Climbs for time

E.  L-Sits
10 RFT:  12 seconds of L-sit hold

F:  Toes To Bar
10 RFT: x 6 unbroken reps

42 comments:

  1. Is the AMRAP done as a complex? Or can it be broken down?

    ReplyDelete
  2. Hey Tadpole, if it doesn't say "unbroken" you can take break it up as you wish.

    ReplyDelete
  3. This comment has been removed by the author.

    ReplyDelete
  4. What's your prediction for the WOD (fight)?
    -Pain....

    ReplyDelete
    Replies
    1. Hopefully this WOD treats me a little better than Clubber Lang treated Rocky.

      Delete
  5. Better to stay at 225 and get lower # of rounds or lighten the load and get more rounds?

    ReplyDelete
  6. Where do we post pics/videos guys??

    ReplyDelete
  7. 1. 265#

    2. Rx 21 reps/2+3 reps

    3. Only able to do ring dips. 4 mins. Improved by over 1:13 mins last week.... Ran out of time for 2nd goat.

    ReplyDelete
  8. 1. 130kg across, not a max but felt weak on cleans today.
    2. 2 rds +8....no breakfast this am and I felt weak...rings dips and t2b later after some food

    ReplyDelete
  9. I didn't notice in the FAQ or philosophy, but I was wondering if I want to start following, should I go a few months back or just start today?

    I'm no where near the level of most (or those following Outlaw, which I love, but don't have the time commitment for currently), but I can almost always do rx womens weight (embarrassing as a man, but it's nice to know where I stand). I don't have any issues with starting today, but just wanted to make sure that's the best plan of action. Thanks.

    ReplyDelete
    Replies
    1. I also looked back a few weeks through the comments to see if anyone else asked, but couldn't find the question.

      Delete
    2. start with today.... but understand that we r periodizing our focus to get ready for regionals and Cali. right now we are in our "goat slaying phase" so look back through the archives at the goat phase template to help u pick your goats... you will continue to increase GPP as well as train the oly lifts through this phase as well! good luck & welcome aboard!

      Delete
    3. Thanks Cheryl - my current worry/goat is improving my 3 mile run time for the USMC PFT in a few months, so I will be adding that in as well, long slow distance runs every so often. Looking forward to it, I LOVED following CFNE when I first started my garage gym years ago.

      Delete
  10. 1. 295x2

    2. 1+3...not a good score in the eyes of the rounds but super psyched that I did this RX and hit it with the 225. Will work on the rounds but real happy with the weight.

    3. Overhead Squats = Final set was 145x10, afterwards realized that I probably should have warmed up and then started a little bit higher on the first set...next time

    4. Toes To Bar - 4:49

    ReplyDelete
  11. 1. 275 x 2

    2. 2 + 3 @175. Tried several times warming up but just not there with the 225 hang squat clean yet. Major OLY goat.

    3. OHS - 145x10

    4. Back to box later for more goat work

    ReplyDelete
  12. 1-265
    2-2rds + 5 RX
    3-Ring dips-2:42, L-sits-6:01

    ReplyDelete
  13. 1. Check
    2. 1 Rep Shy of 2 Rounds, did last rep after 6 min expired. Echo Paddy's feelings- pleased to be able
    To get reps at this weight.
    3. Ring Dips 3:57 TTB 3:47 Last week dips: 4:27 TTB 3:52

    ReplyDelete
  14. Clean pulls - 295x5x2
    AMRAP 6 - 3+3 Rx
    Rope climbs - 10 in 6:52 (PR). Last week took 8:46
    Ring dips - 60 in 4:55 (PR). Last week took 6:15

    ReplyDelete
  15. 1) 295
    2) 3+6
    3) toe to bar 3:36
    4) rope climbs 2:15 ish

    ReplyDelete
  16. 295
    24 reps woowwwww
    Ring dips did not time because I did them strict.
    Tried to do the 115 pp but my shoulder is still kind of stupid

    ReplyDelete
  17. 1.195
    2. scaled to 135... tested out the knee didn't feel too bad got 3 rounds + 6 reps ... didn't have it in me to try 155 yet :( power cleans get ugly at that weight in workouts
    3. 5:36 rope climbs - forearms smoked!
    3:45 ring dips - after ropeclimbs = harder!!



    ReplyDelete
  18. 1. 242
    2. misunderstood thought it was Amrap to failure.
    Did 1+3 Unbroken
    3. L-sit

    ReplyDelete
  19. 1.275-5x2
    2.RX 1 round + 4
    3. L-sit
    10 ring dips super set with 10 toes to bars..6 round

    ReplyDelete
  20. 275 5x2
    1rd+6 rxed
    Rope climbs 4:30 slower today
    T2b 3:58 tougher than I thought

    ReplyDelete
  21. M / 5'8 / 165#

    1. 280#
    2. 2 rds + 3 power clean (happy, not pleased, but happy. Extreme goat wod not that far out of memory!)
    3. Push press: 6:48
    L-sits: 4:48
    4. Midline circuit:
    3 rds:
    10 good mornings (95#)
    10 strict t2b

    ReplyDelete
    Replies
    1. Dude, I feel your pain... something like this always crushes me.
      2rds+ 1 sq. clean. Couldn't stand up with the other two.... Legs are smoked!

      Delete
  22. M/5'9 140# 14 yrs old.

    175#
    1 round + 3 hsq 135#
    Only had time to do one goat:
    Shoulder press-18:58 (75)

    ReplyDelete
  23. 1. 265
    2. 2 rounds
    Goat work:
    Ttb and push press, forgot to time
    m/27/5'11"/186#

    ReplyDelete
  24. 1. 285
    2. 2rds + 2HSC
    3. OHS: 155*1,135*4 and TTB: 4.31

    M/27/5'7"/172#

    ReplyDelete
  25. 1. 295
    2. 3+1
    3. Dips 2:22
    4. L sits 12 seconds. 5 rounds

    ReplyDelete
  26. 1. 345 all sets
    2. 3 rounds + 3 pc and 1 hang sq clean
    3. OHS w/ 205
    60 ring dips: 2:35
    My lower back has been KILLING me. Especially in the bottom of any squat. Does anyone know the best way (besides time off) to fix this? It makes me so frustrated. Hurts right above my butt when I push my hips back to squat.

    ReplyDelete
    Replies
    1. Dex
      Check out mobilitywod.com. They have a link showing Jenny labaw with an exercise regarding the lower back. Is new for me but worked great last night. Simply put, push your knees out to engage the outer thigh and flute. It keeps the low back straight and reduces the wear and tear tremendously. My description is not doing it justice.

      Delete
  27. 1. 255
    2. 1+5 @205
    3. OHS @115
    4. T2B- 4:52

    ReplyDelete
  28. 1. 225
    2. 165/ 2 rnds+2
    3. L-sits 5:55
    PP-115, 3 rnds 15/13+2/7+8=4:20. Will go lighter next time.

    ReplyDelete
  29. 1) 245
    2). 2 rounds even . This WOD would have been my nightmare and out of reach for me. I was intimidated by it, then really happy how smooth it went. Big win for me
    3). OHS 135*2. 145 *2. 155 *1.
    Dips. 2:28. Focused on depth and tried to do them strict, no kip up

    ReplyDelete
  30. 1. 290#
    2. 2 rounds + 8. Had the last rep in the bottom of the SC at 5:55 and on the way up my legs were like dude! we aint movin! I happy with my result.
    3. goats tonight

    ReplyDelete