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Ali L.
1. Clean and Jerk
1 RM
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
1. 265# PR
ReplyDelete2. 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.
In the shed this morning...
ReplyDelete1 - 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
1. 250# PR
ReplyDelete2. 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.
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.
ReplyDelete2)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.
1. C&J - 235# (10# PR)
ReplyDelete2. FS - 245#
3. Even - Weighted PUs (20#)
Odd - SC 135# across
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.
ReplyDelete1. 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
1) 265, 285f (failed jerk)
ReplyDelete2) 275 pause squats
3) CTB, squat cleans- pullups and sq cleans all unbroken.
Squat cleans 135, 155, 165, 185, 215
1). 255
ReplyDelete2). 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
1) 265
ReplyDelete2) 305
3) c2b and pistols.
265# Just did power cleans my shoulder is still fucked up
ReplyDelete225, 275, 315, 335, 365 pr
C2b and pistols.. Improvement on pistols yess
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
ReplyDelete2. 315 across
3. squat cleans 135x2 145x3 165x3 225x2
c2b need to work more on them. hands f&&$&# hurt
1.225,235,245,255,275# squat clean & jerk PR
ReplyDeleteDeviated 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.
1. 265
ReplyDeleteSkipped front squating due to back
3. Ctb and pistols, 152 pistols
1. 265#, kept missing jerk at 275#
ReplyDelete2. 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!!!
Squat cleans were 4 reps at each weight OTM
DeleteLast set of FS 290#... Typo
DeleteM/5'9 114yrs old 140#
ReplyDelete150# 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.
Do you feel 114 yrs old?
DeleteLOL!! 14yrs old!
Delete1. 125 kg, failed @135kg
ReplyDelete2. 265-275-275-285-285
3. Ring MU and sqt cleans 155x3, 165x3, 175x3, 185x1
1.265#
ReplyDelete2.285# 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.
1. c&J 225 tied pr from 4 years ago
ReplyDelete2. 5x2x255 good weight for me almost failed last rep
3. Sqt clean 135x3, 155x4,175x3,/ strict C2B 3x8, 7x6
1) 295 PR, 315 clean PR but missed jerk
ReplyDelete2) 315 across
3) MUs, pistols
Snatch 5x1 - 175, 185, 185, 190, 190
ReplyDeleteFront Squat 5x2 OTM 275
Goat WOD 18 pistols, 10 C2B pull ups
1. Failed jerk at 280
ReplyDelete2. 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.
255# C&J pr felt smooth
ReplyDelete275# fr sq 5x2
mu and pistols but ran out of time only got 4 rds in
1) 205 pr
ReplyDelete2) 245# across was my last one rep
3) banded pistols (still work to do)
Weighted pull-ups w35#
1. 245# failed 265# thats my PR.
ReplyDelete2. 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
1. 225
ReplyDelete2. 255 across
Ran out of time for goat
1. 245 had 265 overhead and locked out but to far forward lost it so pissed
ReplyDelete2. 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 :)