Friday, January 11, 2013

Saturday 1.12.13

It can be lonely at the top.

1.  Snatch Complex
Power Snatch + Squat Snatch - work up to a heavy set.  No dropping between reps.

2.  Thruster
1 RM - from a rack.

3. Bigger "Snake Bite"
21-15-9:
Squat Snatch, 115/80
C2B

rest 15 minutes

4.  5 round for time of:
5 Bench Press - heavy
300m Row
3 min rest between rounds - Keep the same weight for all 5 sets.  Post load and time.

37 comments:

  1. #3 looks rough. I'm out this week with a torqued back, not a good time with the open coming up in a few weeks, but I'll table that one and get back to it next week (hopefully).

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  2. Is the snatch complex just one heavy set?

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  3. Is the snatch complex just one heavy set?

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  4. Generally is work up to a heavy unless specified max effort or a %

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  5. Generally is work up to a heavy unless specified max effort or a %

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  6. 1. 200# PR

    2. 225#

    3. Subbed another snatch wod due to a demo.

    4. 1:44/2:01/1:36 x185, 1:55x195, 1:57x205... Deviated a bit.

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  7. 1. Snatch Complex
    Subbed 3 position snatch. 95, 105, 115, 125, 130 (missed HHS)
    I did these all in the mirror and my snatch was better than it's ever been. What do you think about practising in the mirror?

    2. Thruster
    1 RM - from a rack.- Skipped

    3. 5x225 bench then max C2B x 5 RNDS 3min rest
    Made all bench sets, 10, 10, 10, 10, 11 C2B, kips need lots of work.

    Took it easy today.

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  8. Was told I need to be a little more active during community Wods so today was a freestyle remix...


    1) 4 mile run...casual pace all miles within a 30 second span..roughly 7:30's

    2) 15 min Amrap- 9deads(155), 12 pushups, 15box jumps...10+21

    3) max thruster - 235

    4) 225 across for weight...1:43, 1:42, 136, 139, 1:42

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  9. 3) 9:54 Rx
    1) 155
    2) 265 (PR)
    4) 225# - 1:27,1:34,1:28,1:39,1:29

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  10. 1. 185 (10# PR)
    2. 225, failed 245, should have tried 235
    3. Turned it into a two person team wod, 21-21 snatch, 21-21 pull ups, 15-15 and so on, 13:29
    4. No time, working on upstairs room in gym to turn it into a massage room for the wifey

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  11. 1- Skipped. Babying this shoulder.

    2- 225, failed 235, let it get too far forward and couldn't finish the press out

    3- 6:18 - subbed front squats for snatches, again, trying to avoid the snatching for a bit

    4- 19:44 total time @ 185#. Had a rower malfunction first round that cost me like 20 seconds. The rest were in the 1:30 range. Loved/hated this one.

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  12. So today I got to work out at my local Box. I went early and did the snatch complex. I'd like to throw. Huge thank you out to Ryan and Ben. Ryan for introducing me to this programming and Ben for putting it out there. I PR'd last week at 225# snatch. It's been my goat forever. And today I did the complex with 235#. This is a huge improvement from my October 1RM of 205.

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  13. Also did the bench WOD: 275,295,305,315,320 on bench.
    The WOD for the box was:
    3 rounds:
    46 push press(95#)
    46 body squats
    46 hang clean (95#)
    46 wall balls.
    12:23 unbroken until the last round it was ridiculous. My cardio feels 100 times better than before.

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  14. WOW!!! Awesome day!!!

    1. Snatch Complex
    Worked up to 145# power clean was good. Squat snatch fell forward.

    2. Thruster
    Worked up to 195#

    3. 19 minutes'ish Was last in the group but I got through it at 115# big accomplishment for me with this movement.

    4. 5 Rds 5x5 Bench and Row 300m
    129,124,118,118,118

    3/4 mile cool down run with the group.

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  15. 1. 185 felt solid and stable stopped there - no max effort oly for this guy right now
    2. 245 same deal as above. First time overhead above 200 in a long time
    3. 7:54. Snatches felt good. C2b very rusty.
    4. Subbed bent rows 185-225 for bench. Shoulder wasn't happy with bench. Times all around 1:11-1:13

    Awesome training day with the noon crew at CFNE today!

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  16. 185
    225 stayed safe for 1 and 2
    8:21 did alternating split snatch. That many squat snatches would bother my hip. Thick bar for pull ups slowed me down big time

    Did row and ring push ups. The meatballs were using all the benches

    Starting last week I got really focused on losing all the weight I gained during get ha-uge. ( I don't know if you guys remember but I went from 220 lbs to 250 lbs) I'm down 10 lbs already. I'm not really getting any strength PRs anymore now that my diet is so drastically different and the programming has changed but I expected that. But on the other hand my real bad goats like HSPU and pistols are feeling much better now that the weight is coming off. Plus all the met cons are soooo much better. Hopefully I can get all my gymnastics goats squared away by the time everything gets started. Im psyched on the way things are going lately.

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  17. 185 and frustrated I feel stuck here
    225
    10:34 it is what is today
    245 across. Didn't time it just kt the rows under a minute and the benches unbroken

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  18. 1. 140#
    2. 195#
    3. 10:36
    4. 175# 1:29-1:32

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  19. 1. snatch complex: 115# (because of pain in shoulder during overhead position i avoid adding more weights)

    2. Thruster 1RM: 225# failed 245#

    3. Squat snatch fran: Was looking forward to do this again done it before in a competition. But had to skip it becaouse of pain in
    shoulder.

    instead i did: 15min Amrap

    5 C&J @ 187#
    1 round cindy
    5 C&J
    2 rounds cindy
    5 C&J
    3 rounds cindy
    5 C&J
    4... and so on.....

    did 4 rounds cindy + 5 C&J

    3. 5RFT:

    bench 5 @ 225# stable...
    row 400m @ 1:10/1:18 across

    (i also managed to do a grace at 225# 9:15)



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  20. Snatch Complex: 145 Pr
    Thruster: 205
    WOD 1: 10:48 (115) big PR of my time with 95# Thanks EC!
    WOD 2: 1:28, 1:23, 1:22, 1:22 1:20 (175#) rows went well, fumbled rower first one

    3/4 mile cool down run

    Great to work out with the monsters at CFNE

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  21. 1. 195#
    2. 220#
    3. 8:23 RXd
    4. Had to miss this one today

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  22. 195#
    205#
    Skipped because.... Uhhh
    225 bench
    :59
    :59
    :58
    :58
    :59

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  23. 1) 155#
    2) 205#
    3) 14:38
    4) 135#
    - 1.02
    - 1:04
    - 1:01
    - 1:02
    - 1:03

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  24. 1.165 failed power at 185. Shoulder is buckled again.
    2. 215
    3. 11:30
    4.skipped
    Falling apart! Think about bailing on next sat comp.

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    Replies
    1. It's been an off and on thing for about two years now. Stability is weak and very poor shoulder abduction and external rotation. Need to do more bullet poor shoulders. 80% of the time it's ok but some days very bad.

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    2. Have you had an MRI arthogram? If not id suggest it so you know what's going on. I was in the same boat, found out, an am now working on what I need to. Email me derekmohamed1@gmail.com if you want to talk offline

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  25. 1.190# failed the snatch.
    2. 225#
    3. 10:04 . Felt recked for this wod.
    4. Skipped due to coaching.

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  26. 1. 185

    2. 225

    3. 9:01

    4. 185 across

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  27. 1. 205
    2. 255
    3. 6:40
    4. 235 bench 1:26, 1:26, 1:24, 1:27, 1:34 (last rd had to break bench 4reps then 1 rep)

    Much needed rest day tomorrow. Arms are beat up.

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  28. 185
    265
    8:09
    245 across 1:03, 1:01, 1:02, 1:01, 59

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