Monday, December 17, 2012

Tuesday 12.18.12


Ali L.


1.  Clean and Jerk
1 RM

2.  Front Squat 
5x2, OTM

3.  GOAT TRAINING
Pick one of the following (A, B or C), base on greatest weakness...
A.  C2B Pull ups
OTM x 20
Odd:  4 Squat Cleans (climb to a max) or max rep Pistols
Even:  10 C2B

B.  Muscle ups
OTM x 20
Odd:  4 Squat Cleans (climb to a max) or max rep Pistols
Even:  4-5 Muscle ups

C.  Upper body Pulling Strength
OTM x 20
Odd:  4 Squat Cleans (climb to a max) or max rep Pistols
Even:  3 Weighted Strict Pull ups or 10 KBS, 88/70

30 comments:

  1. 1. 265# PR

    2. 265x2, 275x2, 285x1

    3. Goat work...
    Pistols 162 total,
    Started with CTB Pullups, 5x10 then rips re opened so stopped on the 6th, shifted to ring muscle ups...3/2/0/2. Need to work on muscle ups next week.

    ReplyDelete
  2. In the shed this morning...

    1 - 225, capable of far more but I can't drop weights on the shed floor so I stopped there

    2 - 275 across

    3 - 10 pistols on the evens, 3 strict pull-ups with 50# on odds

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  3. 1. 250# PR

    2. Legs are pretty tired from BS yesterday & I did my boxes WOD yesterday for conditioning which had a bunch of WBS, BJ, Rowing, DU, and Burpees so I did Push Press. 190# Across

    3. Will do this afternoon, ran out of time this morning.

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  4. 1) 245 - Have a lot of issues with getting under the bar and dropping into a squat clean, once the power clean is no longer an option so is going higher in weight, trying to correct my legs from kicking out laterally....old habits die hard.

    2)265 - Felt good, perfect weight for the 5x2 OTM

    3 - Even) Chest to bar pullups - completed 10 all rounds, focused on a quicker more efficient kip

    3 - Odd) Squat Cleans - hit 135 across, not very heavy but really need to start getting comfortable with this movement instead of trying to power clean/snatch everything.

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  5. 1. C&J - 235# (10# PR)

    2. FS - 245#

    3. Even - Weighted PUs (20#)
    Odd - SC 135# across

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  6. I'll start by saying I'm new to crossfit as I did my first crossfit wod Sept of 2012. Coach recommended I start comp wod. I have pretty decent strength from background prior to crossfit. Main focus is speed and certain skills...the strength is there. With that being said any tips and advice would be great.
    1. C/J: focused on skill of split jerk. Kept weight light at 185lbs and multiple reps.
    2. F/S: 275, 285, 295, 305, 305
    3. Goat: ring MU. 3-4 each rnd, 6-8 pistols each rnd

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  7. 1) 265, 285f (failed jerk)
    2) 275 pause squats
    3) CTB, squat cleans- pullups and sq cleans all unbroken.
    Squat cleans 135, 155, 165, 185, 215

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  8. 1). 255
    2). 250 x 2
    3). Squat cleans at 150 across and C2B PU. Not sure if it was the WOD yesterday or this morning but before I started this I had 185 in mind of where I'd get for mins 18 and 20 but my legs and lungs were smoked. Halfway through I knew it wouldn't happen

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  9. 265# Just did power cleans my shoulder is still fucked up
    225, 275, 315, 335, 365 pr
    C2b and pistols.. Improvement on pistols yess

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  10. 1. 300 new PR. went for 315. . . cleaned it but failed on the jerk. that's my GOAT. need to work more on my jerks

    2. 315 across

    3. squat cleans 135x2 145x3 165x3 225x2
    c2b need to work more on them. hands f&&$&# hurt

    ReplyDelete
  11. 1.225,235,245,255,275# squat clean & jerk PR

    Deviated a little and did a 2011 crossfit open work out which was 165# squat clean and jerks as many reps as possible in 5 minutes and completed 24 comfortably.

    ReplyDelete
  12. 1. 265
    Skipped front squating due to back
    3. Ctb and pistols, 152 pistols

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  13. 1. 265#, kept missing jerk at 275#
    2. 275, 280, 285, 290, 280
    3. Squat cleans: 135, 145, 155, 165, 175, 185, 195, 205, 215, 225
    C2B: all unbroken
    (pretty stoked about the goat work today. Squat cleans felt great And so did the c2b!! )
    ...really geared in mentally. Physically I'm feeling good too, little beat up from all the lifting but overall real good and making progress everyday mentally, physically and spiritually!!!

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  14. M/5'9 114yrs old 140#

    150# pr: I got a pr on my squat clean at 160 but failed the jerk.
    155# across
    I did 8 c2b instead of 10 and I did pistols.

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  15. 1. 125 kg, failed @135kg
    2. 265-275-275-285-285
    3. Ring MU and sqt cleans 155x3, 165x3, 175x3, 185x1

    ReplyDelete
  16. 1.265#
    2.285# across
    Goat: squat cleans: 135-225# and C2B: rds 1-5 with 10# vest, rds 6-10 without.

    Hand almost ripped bad during rd with 205# so I tapped it and sat that rd out.

    Starting to feel back to myself. Thanks Ben.

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  17. 1. c&J 225 tied pr from 4 years ago
    2. 5x2x255 good weight for me almost failed last rep
    3. Sqt clean 135x3, 155x4,175x3,/ strict C2B 3x8, 7x6

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  18. 1) 295 PR, 315 clean PR but missed jerk
    2) 315 across
    3) MUs, pistols

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  19. Snatch 5x1 - 175, 185, 185, 190, 190
    Front Squat 5x2 OTM 275
    Goat WOD 18 pistols, 10 C2B pull ups

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  20. 1. Failed jerk at 280
    2. Skipped, legs smoked
    3. 5MU otm odd
    15 ABMAT sit ups otm even

    I'm really not very good at massive amounts of ABMAT sit ups.

    Muscle ups unbroken.

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  21. 255# C&J pr felt smooth
    275# fr sq 5x2
    mu and pistols but ran out of time only got 4 rds in

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  22. 1) 205 pr
    2) 245# across was my last one rep
    3) banded pistols (still work to do)
    Weighted pull-ups w35#

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  23. 1. 245# failed 265# thats my PR.
    2. 245# 5x2 OTM across

    3. Goat: OTM Squat clean & CTB

    Odd: Squat cleans 135/135/185/185/185/185/185/185/135/135
    Even: CTB 10x6 Pullups 10x4

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  24. 1. 225
    2. 255 across
    Ran out of time for goat

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  25. 1. 245 had 265 overhead and locked out but to far forward lost it so pissed
    2. skipped
    3. did a medley of goats alternating minutes cause Ive missed some
    OTMx20 200 meter row, 3 muscle ups, and 4 squat cleans @ 135,155,175,185

    did this christmas day :)

    ReplyDelete