Thursday, January 3, 2013

Friday 1.4.12


1.  Power Clean
3RM, TnG

2.  21-15-9
Deadlift, 315/225
Box Jump, 30/24 - games standards

3.  3 RFT: 
20 GHDSU
30 Cal Row
60 Double Unders
Posted by at

45 comments:

  1. TadpoleJanuary 3, 2013 at 1:42 PM

    How much rest in between WODs?

    ReplyDelete
    Replies
    1. UnknownJanuary 3, 2013 at 1:45 PM

      You choice. If it isn't posted there is no set time between wods.

      Delete
  2. Joey G(Northeast)January 3, 2013 at 1:57 PM

    Quick question regarding the deadlifts. My max deadlift is 410# should i scale down to keep it at a faster time or jus get at it?

    ReplyDelete
    Replies
    1. Bubba HagoodJanuary 3, 2013 at 3:09 PM

      same question here

      Delete
    2. UnknownJanuary 3, 2013 at 3:23 PM

      Hard to say based on that max Joey. This wod should take you less than 8 minutes. If it is going to take you much longer than that scale the load to get the desired stimulus.

      Delete
  3. TadpoleJanuary 3, 2013 at 7:23 PM

    1.235#, tried for 245, 2x fail

    2. 8:48

    3.12:12

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  4. UnknownJanuary 3, 2013 at 8:41 PM

    approx what distance is a 30 cal row-- I don't have a rower and Sub sdhp's.

    ReplyDelete
    Replies
    1. SchreinerJanuary 4, 2013 at 4:04 AM

      Should be around 350-375m depending on stroke rate and power generated per pull

      Delete
  5. Derek MohamedJanuary 4, 2013 at 5:47 AM

    1. 265 pretty clean, started to get a little starfishy so stopped there (love that description-was that yours, Cheryl?)

    2. 5:51

    3. 10:16

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    Replies
    1. Cheryl NassoJanuary 4, 2013 at 1:00 PM

      lmao yes I forget where I heard it ... lol but def a valid description! :)

      Delete
  6. SheldonJanuary 4, 2013 at 7:16 AM

    1. 225 - I was resting for a second in the hang position between reps and just touching at the floor, is that still legit?

    2. 14:34 - clearly should have scaled this one but once I started with 315 I didn't want to stop. I also think I gamed it wrong, I did all the deads in triples and I think it would have been better to lift-drop-reset-lift again the entire time. This also leads me to another scaling question...is it better to scale weight or reps? I can probably answer this myself - "it depends on your weaker area, strength or met-con/endurance" - but I figured I'd throw it out there.

    3. Only did one round and realized I wasn't going to have time to finish and still make it to work on time.

    I will say this - following this programming and this community has been humbling and a great ego-check. It's been a nice reminder that scaling isn't always a bad thing and should be used strategically in training to meet the right stimulus. So thank you all!

    ReplyDelete
  7. UnknownJanuary 4, 2013 at 8:46 AM

    200m run=30cal row?

    ReplyDelete
  8. UnknownJanuary 4, 2013 at 9:01 AM

    1). 217
    2). 8:58
    3). 10:03

    ReplyDelete
  9. UnknownJanuary 4, 2013 at 9:05 AM

    1) 225...Hit 245 for two but failed on the third

    2) 11:52...WOOF

    3) 11:42...No GHD so subbed 40 Butterfly Situps

    ReplyDelete
  10. THJanuary 4, 2013 at 10:38 AM

    1) skipped
    2) 6:03
    3) 11:48

    ReplyDelete
  11. Joey G(Northeast)January 4, 2013 at 10:47 AM

    1.) 205# failed on my 3rd rep of 215#
    2.) 6:22 scaled deadlifts to 225#
    3.) 12:53 RX

    ReplyDelete
  12. Bubba HagoodJanuary 4, 2013 at 11:30 AM

    1) 175,185,195(F3) 195
    2) 10:23 Rx probably should have scaled but I wanted to see if i could do it. DL 7-7-7/5-5-5/5-4
    3) in afternoon

    ReplyDelete
  13. Britt ArbanasJanuary 4, 2013 at 12:41 PM

    2) 11:39 185#

    ReplyDelete
  14. PeachJanuary 4, 2013 at 12:48 PM

    Did some clean pulls instead front rack still feels a little weird in my shoulder
    6:32
    11:01 wow double unders really fell apart towards the end

    ReplyDelete
  15. Cheryl NassoJanuary 4, 2013 at 1:06 PM

    1. stayed @ 135 and did 5 sets OTM ... in very tight today
    2. 6:19 ... very slow... last weeks box Jump ttb wall ball wod landed me 22 stitches externally and more internally ... so wanted to be very careful... in fact that describes this whole week lol
    3. @ 20 min on clock... 10:33 ... my stupid bandage came loose on round 2 ... row felt strong ...averaged around 1100-1200 cal pace
    feeling more like myself today ;)

    ReplyDelete
  16. JRJanuary 4, 2013 at 2:27 PM

    Legs smoked from yesterday
    215 pc
    9:00
    Later ran out of time

    ReplyDelete
  17. SchreinerJanuary 4, 2013 at 2:32 PM

    1. 225, 245 x 2 x 2
    2. 7:33
    3. 11:33

    ReplyDelete
  18. Taylor DomengeauxJanuary 4, 2013 at 2:44 PM

    M / 5'8 / 165#

    1. 250#
    2. 6:47 RXd
    3. 10:23 RXd

    ReplyDelete
  19. UnknownJanuary 4, 2013 at 2:50 PM

    M / 5'7" / 178#

    1. 255#, missed third rep of 265# on lost hook grip right at the catch
    2. 8:31 rxd...got crushed by deads
    3. 10:05 rxd

    ReplyDelete
  20. PatSJanuary 4, 2013 at 3:03 PM

    245
    8:24
    12:42 (double unders were tough today)

    ReplyDelete
  21. UnknownJanuary 4, 2013 at 3:09 PM

    M/5'9 140# 14 yrs old

    145#
    8:31 225# 24" BJ
    15:31 RX

    ReplyDelete
  22. UnknownJanuary 4, 2013 at 3:15 PM

    1) 265
    2) 6:40
    3) 11:05

    ReplyDelete
    Replies
    1. UnknownJanuary 4, 2013 at 3:21 PM

      Had to Airdyne my cals. Rower got repoed

      Delete
    2. AnonymousJanuary 4, 2013 at 3:59 PM

      1. 245#, failed 255# and stopped there.
      2. 4:14 RX - ouch
      3. 9:26 - broke twice on du. Pulled 1 stroke per cal. Worst part was the rower.

      Delete
  23. UnknownJanuary 4, 2013 at 5:41 PM

    1. 275
    2. 9:57 (lower back is still killin on DL)
    3. 8:30 with 200m run for the row. Du's unbroken till last set, ghdsu's unbroken

    ReplyDelete
    Replies
    1. Taylor DomengeauxJanuary 4, 2013 at 5:44 PM

      Scared of the 400s!! LOL!

      Delete
    2. UnknownJanuary 4, 2013 at 6:36 PM

      Too funny Taylor

      Delete
    3. UnknownJanuary 4, 2013 at 7:20 PM

      I sprinted man!!! Haha I couldn't sprint a 400 after the DL's. i'll take the L. :(

      Delete
  24. potsyJanuary 4, 2013 at 6:32 PM

    1) skipped, wrists
    2) 6:21
    3) 13:18

    ReplyDelete
  25. UnknownJanuary 4, 2013 at 6:35 PM

    1. 195, missed 3rd @ 205
    2. 5:23@ 225 & 30
    3. 12:37 sub 35sdhp for row cal (no rower).

    I'm scaling down to get the right effect, 21-15-9. I also am scaling weight to improve technique & make real weight gains in the future.

    This workout was great.

    ReplyDelete
  26. Fernando RamirezJanuary 4, 2013 at 7:16 PM

    A big thank you for the great programming. One year ago from right now I was hobbling on crutches after my third knee surgery of the year. Just starting this program, and looking forward to the development.

    1. 235

    2. 10:38 DL are heavy for me. Need to develop more strength.

    3. 10:38 Funny that times match.

    ReplyDelete
  27. DominicJanuary 4, 2013 at 8:20 PM

    275
    7:57
    10:45 (subbed evil wheels for ghdsu)

    ReplyDelete
  28. UnknownJanuary 5, 2013 at 10:06 AM

    1. didnt do
    2. 10:02
    3. 12:30

    ReplyDelete
  29. UnknownJanuary 7, 2013 at 3:16 AM

    1) 190#
    2) 275#-30"-
    8:50
    3)16:17

    ReplyDelete
  30. UnknownJanuary 7, 2013 at 3:17 AM

    1) 190#
    2) 275#-30"-
    8:50
    3)16:17

    ReplyDelete
  31. UnknownJanuary 7, 2013 at 5:48 PM

    1. 250# went for 255 just missed the third slow elbows
    2. 6:25Rx
    3. 11:17 double unders were slow tonight

    ReplyDelete

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