Thursday, January 10, 2013

Friday 1.11.13

Chad.
1.  4 Rounds of:
Max unbroken tng cleans 225/155
1 min rest between rounds.

2.  Lil' bit bigger"Filthy 50"
50 Box Jumps, 24/20 - games standards
50 Jumping Pull ups
50 KBS, 53/35
50 Walking Lunges
50 TTB
50 Push Press, 65/45
50 Back Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double unders

36 comments:

  1. 1. 6/3/3/4... Same time last year, 225 lbs was my 1RM for cleans/clean&jerk. Really happy I can move this weight around more.

    2. 23:30.... Hung up on the TTBs and Burpees felt like forever.

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  2. Made some modifications due to sharing the shed gym with my neighbor this morning (he's completely new to CF)

    1. 4-3-3-3 with 90 seconds between and resetting at the bottom instead of true "TNG". Wanted to be able to set my shoulders each time.

    2. Subbed ab wheels in for T2B and banded good mornings for back extensions. Got the call to come inside to take over baby duty after the back ext (good mornings) - 16:31 to get that far.

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    Replies
    1. I did power cleans. I took it to mean either/or in regards to power vs squat. A clean is a clean, floor to rack position.

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  3. 1. 12, 9, 8, 6 grip was limiting factor. Lost hook grip at the end on all sets. Also setting starfishy again.. Need to get my but back. Thanks for the coaching, Ben. I'll get t one of these days!
    2. Skipped this- resting shoulders after big volume day yesterday. Did 10x200m sprints on the 2min instead.

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    Replies
    1. Derek did you do all power or some squat cleans as well?

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    2. Derek what is your current height /weight??

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    3. All power

      M/6'1/205 currently, but I'm stretching alot and expect to be 6'3 by opens

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  4. 1. 4 Rounds of:
    205x2
    185x4
    185x4
    185x4 (on this set I hit my knee caps and it hurt like heck, what am I doing wrong?)

    2. Lil' bit bigger"Filthy 50"
    50 Box Jumps, 24/20 - games standards SUBBED- tuck jumps (ugh)
    50 Jumping Pull ups
    50 KBS, 53/35 SUBBED DB SWINGS (I despise these)
    50 Walking Lunges
    50 TTB
    50 Push Press, 65/45
    50 Back Extensions -SUBBED GM's 45#
    50 Wall Balls, 20/14 SUBBED 10lbs DB Thrusters (there's a real ego buster)
    50 Burpees
    50 Double unders -Skipped, as in did not do these.

    23:40 168# 5'8' 25

    This is the longest WOD I've done in maybe forever, friggin sucked but put me in my place.

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  5. Are the cleans supposed to be power or squat?

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    Replies
    1. Taylor said you can do either, me and taylor did power though.

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    2. You guys already did the WOD this morning? I thought he had to work...

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    3. He works nights for the next three days

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  6. M/5'9 140# 14 yrs old:

    1: 5/3/4/4 135#
    2: 27:04 (24" box jumps) (35lb dumb bell) (Knees to elbows) (15lb wall ball) (45lb push press)

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  7. 1) 6,4,3,4
    2) 20:10 way tougher than normal F50

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  8. 1). 4,3,3,3. Anyone have a tip on the TnG technique that saves your thigh from the bar crashing down? My thighs hurt
    2). 21:06

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  9. 8, 6, 4, 4
    20:51 I felt crazy after this one had to go home and rest and get some coffee in me to come back to reality

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    Replies
    1. I drove home in zombie mode and then slept for an hour.

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  10. 1.3 across... like Derek... felt like it was a grip issue... but unlike Derek... it was after 3! lol
    2. 17:11 but did 24" box all else as rx

    felt ok today ... triceps r really sore ... not sure why

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  11. M/19/5'11"/165

    All modifications I made today were to try to avoid my exertional headaches (max reps of most things is a bad idea for me).

    1. Instead, did 10x2 OTM TnG Squat Clean (225#)

    2. Did:
    20 "kip-ups from laying on back up to feet + a backflip"
    35 Pull-ups
    50 KBS (50#)
    50 Lunges
    50 TTB
    50 Push Press (65#)
    50 Good Mornings (45#)
    50 Wall Balls (20#)
    50 Burpees
    20 Double unders (this is the worst exercise for my headaches... I started feeling one coming on so I stopped at 20... a great choice because now my head is fine for the next WOD!)

    25:something

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  12. 1. 4-3-2-2 not happy, smashed knee several times
    2. 23:19, that got spicy, usually those kbs are like a rest....

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  13. 1. 6,6,6,4 ( hands are torn this was pushin it.)
    2. 21:00 Rx. Should have been sub 20 but had space issues. Felt great cardio wise today.

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  14. 1.8.5.5.6
    2. 25:09rx just getting punked by everyone on this page. Kill kliff is going to puckle me.

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  15. 1-4/4/4/3 @225
    2-27:45rx toes to bar and burpees slowed me down. toes to bar are getting much better!!!!!

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  16. 1. 6,4,4,5
    2. 22:59 Rx. Burpees and ttb held me up.

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  17. 1. 10-7-6-7 wish i could have done more reps. just so sore from this week.

    2. 21:43rx i'm beat up.

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