Monday, December 10, 2012

Tuesday 12.11.12

James Hobart, double 2-pood OHS - give it a shot.

1.  Jerk
5 x 1 - From behind the neck, climbing

2.  GOAT TRAINING
Pick one of the following (A, B or C), base on greatest weakness...
A.  C2B Pull ups
OTM x 20
Odd:  6 High Box Jumps or max rep Pistols
Even:  8 C2B

B.  Muscle ups
OTM x 20
Odd:  6 High Box Jumps or max rep Pistols
Even:  3-4 Muscle ups

C.  Upper body Pulling Strength
OTM x 20
Odd:  6 High Box Jumps or max rep Pistols
Even:  3 Weighted Strict Pull ups or 8 KBS, 88/70

Speaking of high box jumps...don't do this.

43 comments:

  1. Is a jerk from behind the neck a snatch grip jerk?

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    Replies
    1. just watched a couple videos- think in wrong lol... looks like most grip a little wider

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  2. Hilarious video!

    1) 225/255(f)/255(f)/255/275(f)/275 - Rough start to the morning

    2) stared with B and switched to C - abs still strained from comp 2 weeks ago

    Thanks again to Ben and everyone in this community. Team CrossfitRX (Atlanta, GA) won the Atlanta Affiliate Elite competition this past weekend.

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  3. 1.185/205/225/235/245...failed 3x 255, 3rd attempt was awful.

    2. B. Bar Muscle Ups (4 UB), Pistols (144 total)

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  4. 1. 185, 195, 205, 215(f), 215, 225(f), 225(f), 225 tied pr yeah baby
    2. 36" box jumps/ 65# weighted pull-ups Bloody shins

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  5. Regardless of the fall that video is impressive.

    1. 225, 245, 275, 295 (20lb PR)
    2. 35# pull ups, 218 pistols

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  6. 1) 205, 225, 235, 240, 240
    2). C2B and pistols. 14 pistols across. These feel like a flexibility restriction for me, if anybody has any tips I'd love to hear them.

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    Replies
    1. 20lb vest on the C2B not on pistols. For some reason the weight helps me on pistols, it makes it easier somehow

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  7. struggling today... maybe pushing too hard past few weeks ... I don't know for sure but i woukd say I think I'm walkin the fine line of under recovered ( I don't like to use " overtrained ") discouraged because my knees hurt so bad ... I can't even sit on a toilet with out it hurting ....not being agressive with n e driving up or landings so today's session kinda sucked-
    1. BNJ- 155/165/175/180(f)/165(f)- moved on was just hurting to even dip couldn't get n e power
    2. ended up doing only upper body today- the thought of box jumps or pistols made me cringe - and I love pistols!
    odd-3 weighted pull ups strict ( 15#)
    even-6 push press @ 105# - didn't attempt to go higher- more of a shoulder press really lol

    this is where I need the most help... I will talk myself out of resting because I feel shitty about poor performance...I'm great at giving advice ... horrible about making my own plan of action...
    thoughts?

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    Replies
    1. Well you made a good decision by taking a break on the knees today. And I really think everyone who follows this blog should have been beat up from last week, real tough week. My question to you is do you do extra training besides what Ben programs for us?? If you wanna get and extra row or airdyne in I can understand, but of you are doing wods with weightlifting I think you might be over doing it

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    2. My knees bother me when I don't roll and stretch my quads. I like to roll an empty barbell over the fat part of my quad near my knee cap, I called it the tear drop in my meat head days. It'll hurt like hell when you find the right spot. Then stretch the crap outta your quads. I hope that helps.

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    3. I'm not quite as tuned in as those of you that compete (have a drink or two now and again), but I feel as though I'm on the verge of underrecovered at times as well. Oddly though, despite my legs rarely feeling "fresh" I seem to have some sort of gain each workout. In any event, I am 36 so there are times I feel I need more recovery time than a 24 yr old. Since we're all sharing, I have not felt "sore" generally despite the amount of lifting were doing. As of late I have felt my endurance has been weak on the OTM's -though that may be me just trying to do more than I can. Finally, I don't believe I get adequate rest and I compound that with working out late at night as that's the time I have to do it ( kids go to bed around 9 after which I clean up and then exercise). I say this as maybe sleep is a concern for you as well. Just thoughts.

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  8. Jerk - 225,245,265,285,315
    First time doing these behind the neck, so it's all a PR. 315 felt great - my normal jerk PR is 295.

    Goats OTMx20 - 4MU, 10 pistols/round
    Last week I did 3MU, and this week was able to do 4 across (unbroken through round 6). Pistols are awful due to immobility, but got better as the rounds went on.

    Cashed out with 6 C2B OTMx10
    30 min mobility

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  9. Jerks 235, 265m, 265, 275
    Pistols and CTB Pistols are SLOOOWLY getting better. Just stayed at 8 per round, used a small KB to counterbalance on left side, which is much harder than right side.

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  10. Jerks: 275,285*2,295,305
    Goat: 10#vest- 40" BJ and 4 unbroken MUs except last set.

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  11. 1) 185,205,225,245,265
    2) c2b, box jumps squats 30'

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  12. Worked up to 275 pr. Felt great but wanted to be sage and be satisfied with the pr

    Pistols and muscle ups . Started failing the muscle ups towards the end

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  13. Behind the neck jerks 225-245-265-275-285-305....tried 315 and almost locked out

    pistols 100(using a dcline bench)knees are shot.. total 30 muscle ups total

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  14. 1. 225,245,255,265,275f,275
    2. Weighted Pull-ups@35# and 36" Boxjumps

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  15. 1. 225-245-255-265-275(f), took it easy, back still hurt
    2. 40' box jumps and 8 ctb

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  16. 1. 255, 275, 295, 305, 315
    2. 20 x OTM
    Odd: 40 in box jumps
    Even: 3 MUs w/ 20# vest (unbroken throughout, last set went for max effort and made 7)

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  17. 205,225,245,265,275. 290(f)should of just gone up a little
    3 mu x 10
    Pistols 70 assisted, 60 rxed. Much improved this week on these

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  18. 1. 90kg, 105, 115, 125, 135kg-F
    2. 41" box jumps and muscle ups( switching between bar and ring)

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  19. 1. 205,225,275,295,315 I was amazed at how much better jerks feel from that position.
    2. Box jump/MU all mu's unbroken. 40inch box.

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  20. 1. Jerks = 275,275,275, 285, 285...Went for 295 twice and got it plenty high but just stepped through to far and lost it out the backside...WOOF

    Goat 1. = Muscle Ups = 4 a round, all but one round were unbroken and the last round hit 8...44 Total

    Goat 2. = Max Pistols = 183, took about 5 rounds to feel "warmed up"

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  21. 1. 185/205/215/225/235-miss. Just lost confidence as 225 was easy. Hit myself in the back of the head w 235.
    2. OTM
    Box jumps. 30" repeaters Will go higher next time, probably put 45's under the box, but this was my first time doing repeaters at 30".
    8 C2B. Other than losing rhythm once or twice, was generally unbroken. Next time I will do MU's.

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  22. 1. 115, 135, 165, 185, 205, 225, 235(f)

    Goat work: 4 MU and max rep pistols

    *no extra training here really trying to train like a racehorse!!

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  23. 1. 285 across

    2. GOAT work
    Muscle Ups & High Box Jumps

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  24. Just started this week with this training. Have been using. Com training. Been crossfiting a little over a year. Im a masters division trainee

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  25. Worked up to 225#
    Scaled pistols sitting in a band ( the one thing I can't do yet) 30 each leg every round.
    3-4 muscle ups each round. Just got my first 3 months ago

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  26. 1. 225# 245# 265# 285# ( 309# failed twice )
    2. Odd C2B
    Even Pistols

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  27. 1. 185/205/225/245/265f,265f,265
    2. 4 muscle ups/ 10 pistols (knees still killing me)

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  28. for the high box jump should they be bounding or can there be a pause before the jump? Just trying to determine how high I should go based on that.

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  29. 1. 225-245-265-275-285
    2. C with a 20# vest 43" box jump and pull ups with vest and 30# dumbell.

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