Thursday, January 24, 2013

Friday 1.24.13

Mel Ockerby
1.  "Macho Man"
OTM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks 
Ninjas:  165/115
Beasts:  185/135
Don't be a meat-head.  Lighter is harder than big weights in this wod.  Pick a weight that you can get 6-9 rounds of.  If you don't finish 5 rounds, you need to reduce the weight and go again.


 2.  Rowing Intervals
5 x 300m, 1 minute rest
Posted by at

60 comments:

  1. UnknownJanuary 24, 2013 at 10:22 AM

    Ben Smith's gym is having it's grand opening Saturday with a little competition - I found me a partner and we are headed out to compete. We won't turn any heads, but we will at least be able to do it RX'd. Only reason I mention it, is look at how similar Friday's wod is compared to what I will be doing Saturday -

    "Here it is...the moment you've all been waiting for! The CrossFit Krypton Grand Opening WOD:

    Team "Hammer"
    AMRAP in 14 minutes:
    -5 power cleans (135/95)
    -10 front squats (135/95)
    -5 push jerks (135/95)
    -20 pull-ups

    Each partner will take turns completing 1 complete round of the barbell complex and pull-ups.

    *And yes, you have the option to share the pull ups with your partner if you want to!*"

    ReplyDelete
  2. Kyle McDJanuary 24, 2013 at 11:14 AM

    Sup Comp Wodders! I am curious and I'm sure others are as well on everyone's supplementation. ie: Vitamins, creatine (type amount, cycle etc) beta-alanine, pre workouts etc. to get some idea's on what to try and maybe what not to try.

    Personally I've been on and off creatine monohydrate for years taken 5g in tea post workout (dissolved well) and I do feel strength increases whether they're placebo or not, takes about 2 weeks to feel a difference.

    I've also tried beta-alanine but that's before CrossFit so I don't have a solid opinion on that.

    For vitamins I take vit D3 everyday in the winter months (Canadian here)from 5-10,000IU. Vitamin C (buffered) 500mg/ day, multi vitamin, B 50 complex, magnesium 500mg before bed, sometimes a pro biotic, sometimes a digestive aid. At very least they're an insurance policy.

    Have a great day everyone!

    ReplyDelete
    Replies
    1. Kyle McDJanuary 24, 2013 at 11:15 AM

      Forgot to mention the most important IMO liquid fish oil at one spoonful per day. Mag has zinc in it as well.

      Delete
    2. SheldonJanuary 24, 2013 at 11:31 AM

      Currently, I do a pack of Emergen-C (it's an effervescent multi-vitamin with a big dose of C and B's), a generic multivitamin, and fish oil every morning. I was also doing D3 and a probiotic but I haven't replenished my supply so I've been without those for a few weeks.

      Otherwise I just do a post-workout with like 30g of whey mixed in with 12 oz. of chocolate milk (refer to yesterday's post about being paleo, haha). I have used creatine on and off, not sure I noticed a difference.

      Delete
    3. Taylor DomengeauxJanuary 24, 2013 at 12:21 PM

      My supplementation looks like this:
      Fish oil (omegaplex by Advocare)
      Magnesium (by pure pharma)
      HMB + Creatine (by Blonyx)
      Whey Protein
      Air speed (pre wod if I need a little boost by F3 nutrition)

      Delete
    4. Taylor DomengeauxJanuary 24, 2013 at 12:22 PM

      Vit- C ( emergen-c)
      Multivitamin
      BCAA'S

      Delete
    5. PeachJanuary 25, 2013 at 3:06 AM

      Fish oil, multivitamin, black coffee

      Delete
    6. Ryan Grage January 25, 2013 at 7:57 AM

      black coffee is the key there.

      Delete
    7. Kyle McDJanuary 26, 2013 at 6:21 AM

      Thanks guys!

      Delete
  3. SheldonJanuary 24, 2013 at 11:32 AM

    Ben, is there a targeted amount of rounds on this one so I may scale appropriately if necessary?

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  4. TadpoleJanuary 24, 2013 at 1:56 PM

    Big Dude or bust!

    ReplyDelete
  5. Bubba HagoodJanuary 24, 2013 at 3:44 PM

    When was the last time we did this. Trying to remember my scaling.

    ReplyDelete
  6. UnknownJanuary 24, 2013 at 4:12 PM

    This comment has been removed by the author.

    ReplyDelete
  7. Cody VellaJanuary 24, 2013 at 6:55 PM

    So once you cannot complete a round within the minute you are done

    ReplyDelete
  8. TadpoleJanuary 25, 2013 at 1:07 AM

    1. 6 rds+1 PC/55 reps.

    2. 1:01/1:03/1:03/1:02/1:01

    ReplyDelete
  9. Joe KoniecznyJanuary 25, 2013 at 3:39 AM

    1. 9 rnds
    2. 1:02/1:00/1:00/1:02/1:00

    ReplyDelete
    Replies
    1. AnonymousJanuary 25, 2013 at 6:54 AM

      Hey joe! Great work bro! What weight did you use? Just curious as you and Taylor are my rabbits. :)

      Delete
    2. TadpoleJanuary 25, 2013 at 6:56 AM

      Beast!

      Delete
    3. Joe KoniecznyJanuary 25, 2013 at 7:31 AM

      ha ha, thanks? I used 185. Probably coulda kept going if I'd taken a rest day this week. I was aiming for 10.

      Delete
    4. Joe KoniecznyJanuary 25, 2013 at 11:57 AM

      ^^Ben Davis, I think we've met before. I train at Crossfit RX in Atlanta.

      Delete
    5. AnonymousJanuary 25, 2013 at 9:29 PM

      We have. I competed against you at the first affiliate league. We did those sprints back and forth inside your guys old gym. We should get together again soon and train. We just opened our new gym! I have seen RX new spot either. We need to do some trade off visits! When is good for you? We are doing a re-grand opening on feb. 9th if your free.

      Delete
  10. SheldonJanuary 25, 2013 at 3:45 AM

    It was a balmy 6 degrees in my shed this morning and I had no overhead strength to speak of.

    1 round + 3 + 3 @ 185

    Reset to 155 and did 4 rounds + 3 + 3+ 1

    Called it there. To paraphrase Jon Madden, some days you get the "bar", some days the "bar" gets you.

    ReplyDelete
    Replies
    1. SheldonJanuary 25, 2013 at 8:14 AM

      Curious...are you guys doing the entire complex without putting the bar down each minute, or did you have to break it up as you got deeper into the rounds? I think I could have had much more success had I done the PC's and FS's, put the bar down for a few breaths, then PC'd it again and did the Jerks. My head just wasn't in it this morning. Part of me wants to take another crack at it tonight, but part of me knows to just leave it alone and live to fight another day.

      Delete
    2. Derek MohamedJanuary 25, 2013 at 9:50 AM

      If you have to break, drop after the second front squat and then do the rest of the complex. You're right though- leave it alone for today

      Delete
    3. TadpoleJanuary 25, 2013 at 3:11 PM

      Did all 9 reps unbroken. This how Its supposed to be played out.

      Delete
  11. UnknownJanuary 25, 2013 at 5:57 AM

    1. Played around with the complex. Highest weight used was 65 kgs. Played around for 15 min.

    2. The rower was occupied so sid 5 intervalls on a Crosstrainer. 1 min on, 1 min Recovery.

    ReplyDelete
  12. potsyJanuary 25, 2013 at 6:46 AM

    1) 7+7
    2) All under 1min

    ReplyDelete
  13. JwmccJanuary 25, 2013 at 7:51 AM

    1) 12 rounds at 135#, could probably gone little heavier but wanted to assure at least 6-8
    2) 1:04,1:03,1:04,1:07,1:01

    ReplyDelete
  14. PeachJanuary 25, 2013 at 9:53 AM

    I'm over trained I think. Today went horrible felt depressed and aggravated gonna take some time off

    ReplyDelete
    Replies
    1. Kyle McDJanuary 25, 2013 at 11:50 AM

      I just posted on the Thur workout "whoever is keeping up with the volume is a robot".

      I'm one day behind, I needed to take Monday off. How long do you think you'll rest for?

      Delete
    2. PeachJanuary 25, 2013 at 1:57 PM

      Ill see how i'm feeling Tuesday or Wednesday. I felt like this 2 years ago and didn't listen to my body and I ended up getting really sick

      Delete
    3. Bubba HagoodJanuary 25, 2013 at 5:48 PM

      Hey Peach, when that happens to me I usually take off until I really want to work out again - you'll feel it in your bones after a few days. Also do a WOD you really enjoy - have fun with it.

      I'm keeping up with the program but have the luxury of sleeping 8-10 hours a day.

      Delete
    4. PeachJanuary 26, 2013 at 5:26 AM

      Yeah that's what I was thinking. thanks bubba

      Delete
    5. PeachJanuary 26, 2013 at 5:35 AM

      I think it definitely has something to do with me losing 20 pounds in 2 weeks. I didn't mean to lose the weight that fast I wasnt weighing myself all the time so I didn't know. I just added a bunch of sprints and wind bike sprints and changed my diet. I went from 252 lb monster to 230 and great abs. I like that but I think it was a little fast for my body

      Delete
  15. Derek MohamedJanuary 25, 2013 at 9:54 AM

    Shoulders a little fried. Decided to skip the jerks
    Did this instead:
    1. 3 power cleans, 3 front squats at 205, OTM FOR 10min
    2. 5x300 row - 57-59
    3. Shoulder strengthening stuff

    ReplyDelete
  16. THJanuary 25, 2013 at 10:42 AM

    1) 8+7, messed up on final round and waited til the end to do jerks and failed and ran out of time. Had 10 rounds for sure.
    2) :55,:55,:55,:56,:56

    ReplyDelete
  17. UnknownJanuary 25, 2013 at 12:14 PM

    1. 5 rounds 185#
    2. done

    ReplyDelete
  18. UnknownJanuary 25, 2013 at 12:44 PM

    Competing in a garage games event this weekend! Reppin hard for the programming!! Back on Monday.

    ReplyDelete
  19. Cheryl NassoJanuary 25, 2013 at 12:57 PM

    recovery day today ! rowed for 30 min

    ReplyDelete
  20. UnknownJanuary 25, 2013 at 2:55 PM

    M/5'9 140# 14 yrs old:

    1: 6 + 2 jerks (115)

    2: finished

    ReplyDelete
  21. Taylor DomengeauxJanuary 25, 2013 at 3:18 PM

    M / 5'8 / 165#

    1. 12rds (165#, i feel like I'm more of a ninja. Maybe should have gone 185# but it was a really good workout regardless.)

    2. Rows:
    :54.5
    :57.2
    :59.9
    1:01.5
    :59.1

    A.M. Goat session:
    OTM x 10
    Odd: 10 c2b
    Even: 40 DUs



    ReplyDelete
  22. JRJanuary 25, 2013 at 4:13 PM

    185# 6 rds 7:59, 5 th rd always gets me, shoulders toast
    54
    59
    1:00
    1:01
    58
    Ouch!!

    ReplyDelete
  23. Dr.HewittJanuary 25, 2013 at 5:07 PM

    1. Macho Man @ 185- 6 rounds.....Pulled out due to low back tightness
    2. 300m intervals: 56.3, 58.3, 58.8, 58.8, 56.1

    ReplyDelete
  24. Bubba HagoodJanuary 25, 2013 at 5:13 PM

    1. 7 rnds + 8 reps @ 165 (couldn't lock out that last Jerk, argh)

    2. 1:03 (then stopped the whining) 1:00 1:01 1:02 1:01

    Hey just throwing it out there - does anyone get a profound sense of well being a few hours after a wod with moderate weight clean and jerks in a WOD. I only get it with clean and jerks - strange.

    ReplyDelete
  25. Ryan Grage January 25, 2013 at 5:28 PM

    1-8 complete rounds at 165. last time only 6 rounds.
    2-all done under a minute.

    ReplyDelete
  26. Cody VellaJanuary 25, 2013 at 10:49 PM

    1. @165 6 Rounds and finished the Front Squats on 7
    2. 1.02 1.02 1.04 1.05 1.04

    ReplyDelete
  27. DominicJanuary 26, 2013 at 3:47 PM

    14 rounds @ 185 wrists were tweaked at the end
    59,58,59,58 & 57

    ReplyDelete
  28. Josh WagnerJanuary 26, 2013 at 5:06 PM

    10 rds +3/3 mentally tough I maybe could have hit 11. :/
    used 185#

    Did not row no time.

    ReplyDelete
  29. TadpoleJanuary 27, 2013 at 4:43 AM

    Beast alarm for Dominic anđ Wags. Great work!!!

    ReplyDelete
  30. UnknownJanuary 27, 2013 at 10:27 AM

    1. 5 rds + 7 reps. 165 lbs. Shoulder limiting factor. You all are animals!

    2. Later

    ReplyDelete
  31. Josh WagnerJanuary 27, 2013 at 6:04 PM

    Thanks Tadpole! Tanya did 13+3/3 with 135lb!

    ReplyDelete
  32. UnknownJanuary 28, 2013 at 5:14 PM

    Ran a 5k with 5 one min sprint intervals thrown in.

    ReplyDelete
  33. MuttFebruary 13, 2013 at 6:35 AM

    1 round @ 185
    7 rounds @ 165

    row all under a minute- lowest 54, higest 57

    ReplyDelete

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