Wednesday, January 30, 2013

Thursday 1.31.13

Heather Bergeron

1.  Snatch Complex
Hang Power Snatch + Power Snatch - work up to a heavy set.

2.  Jerk Complex
5 x 2 High Bar Back Squat + 1 Jerk from behind the neck

3.  "Mini Cindy"
AMRAP 10:
5 Pull ups
10 Push Ups
15 Squats

4.  Row
1000m for time

54 comments:

  1. Are we allowed to split for the jerk?

    ReplyDelete
    Replies
    1. And are we working to a max set, or 5 sets across? I'm assuming sets across.

      Delete
  2. I'll be resting today. Did some make up work and shoulder strengthening today (wednesday). Body wants rest! See you all here on Friday.

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  3. Is this designed to be done in one session or should it be done in two seperate session - a.m. strength, p.m. met-con?

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  4. 1. 175#, 185# F... Caught the HPS, No repped on the PS

    2. Climbing. 185-205-225-240-255. 2 misses on 255#.

    3. 13+4 reps

    4. 3:50

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  5. 1. #125
    2. 165, 175, 185, 195, 205(f)
    3. 11+1pillion
    4. 3:40

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  6. 1) 185 for last 3 sets

    2) 285 x 2 (missed the 205 jerk dropped to 285, like to end on a good note)

    3) 12+16 (strict pullups)

    4) 3:24

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  7. Got to do this at the box this morning so I set up the phone and took video of everything to self-check form. Things are too close quarters to film in the shed at home.

    1 - 135-140-145-150-155-160(F)-160

    Video showed, as suspected, I have poor turnover/lockout overhead. I don't think it's a function of not getting low enough on the catch because I nearly squat snatched it from the ground on the 2nd part of the complex. I blame long lanky arms and weak triceps. Should I start doing more snatch balances?

    2- 185-205-225 (stopped due to time)

    Same story. Plenty of "umph" but the elbows already got a little soft at 225#. I think I'm going to start holding all my jerks overhead for like a 10-count.

    3- 9+5+10

    Push-ups killed me. Had to break 6/4 after round 2. Are we seeing a trend here? Weak shoulders/triceps!!!

    4- Ran out of time.

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    Replies
    1. Oh, and I think the back knee was too straight on the split jerks. Any remedy for this?

      Delete
  8. Man my knee is really tender right under and to the inside on my knee cap. I researched, I think it's "jumper's knee". Does anyone have a suggestion on a quick fix? I hate taking time off.

    ReplyDelete
    Replies
    1. Look up patella tendinitis on mobilitywod.com

      Delete
    2. My friend Jubba tweaked my squat form and boom, "jumpers knee" was gone (I had to take time off to reduce the inflammation that's been in my knee for years) a few weeks off, taking it easy.

      Ultra sound.

      Form, form form. Mobilize, foam rolling has helped a lot as well.

      Delete
    3. I just got diagnosed with "jumper's knee" myself (hurt to walk up and down stairs) after dus, jumping from too high off the rope, and heavy squats all within a few days of one another. My chiro helped me stretch, and said ice 2-3 times a day and roll the heck out of your IT band, quad, and the inside of your thigh just above the knee. I took one extra rest mobility day, then just did nothing that involved squatting for 5 days (modify wods), then reintroduce air squats when you have no pain. Gradually the next week add weight. Take care of it now so it doesn't turn into more. Today was a week since I hurt it and Cindy felt good. Introducing light weights next. . . Be smart, March 6 is around the corner. Good luck.

      Delete
  9. 1. 165#, failed at 175#

    2. 185, 205, 225, 245, missed the jerk at 255

    3. 13 rounds + 5 Pull ups

    4. Rowing later today, I'm dead

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  10. 1.Hang split snatch/split snatch-worked up to 200. Last set was ugly. Felt clean at 185
    2. Shoulder didn't like this today. Worked up to 235 and stopped
    3. 14+1
    4. 3:24.1. Wow. Just wow. Discounted how tired my legs were from Cindy. Only waited about 5-7 mins. Crashed at 600m

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  11. 1. 120#
    2. 155 #
    feeling blah .. and kinda feeling like my shoulders r just not strong enough for overhead stuff lately... think I might need to just take the rest of the week off from n e thing overhead,...
    n e one know how to tell if weakness Is from fatigue... meaning I should rest? or if weakness is from lack of strength ... meaning I should add in some more upper body stuff?

    ReplyDelete
    Replies
    1. Try taking 2 days off. Really OFF. Nothing but stretching and mobility

      Delete
    2. Max grip strength is a good indicator of CNS fatigue. Not for time, but for max effort.

      use something like this - http://www.heavygrips.com/strength.html

      They have different weights. Get a baseline when fresh and use it to determine if you are overtrained or just weak.

      Delete
  12. 25/5'8'/168

    1. 165#
    2. 185, 195, 205, 215, 225 Making good progress here.
    3. 11+9 Squats (almost 12) C2B's, Hand release PU's
    4. Ran 1000m 9.0 Treadmill 4:05, took it easy.

    ReplyDelete
  13. 175#
    275 wanted a lot more For this today but I couldn't make the jerk pretty so I didn't go up

    Still kind of doing things I like for this week to get my mind right. Some atlas stones burpEes and single arm kb thrusters to make me happy

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  14. 1. 170 felt good today, stopped there
    2. 225,235,245,255,265 smooth today
    3. 13rds +5+10+1
    4. later today

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  15. 1. HPS+OHS+PS+OHS @185
    2. last 3 sets at #255
    3. 14 full rounds

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  16. 1. up to 175#
    2. 225, 235, 255, 265, 265 then 2RM HBBS @ 345#
    3. HSPU need work so did 75 HSPU, EMOM 20 DU's- 5:32
    4. will do 1000m row at home tonight
    5. 7min AMRAP ascending ladder 155# PJ, strict ring pullup- 7 rds +8 jerks

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  17. Hand is still f'd up

    1. 175
    2. 154-198-220-242-264f...mental fail on last set, thinking about te hand.
    3. 10+12...strict pull ups
    4. 3:17.5

    ReplyDelete
  18. ugh will thus week end already! think my CNS is fried! not from training ... from all the other crap! moving out of my WOman cave... ( doesn't sound as intriguing as Taylor's man cave) lol so I've been fitting it in where I can... going to call today a great training day... because although I didn't get to finish 3&4... I'm going to spend 30 min decompressing instead ! I can't believe I'm saying this ... but "my gym!" opens on Monday! can't wait! and I think that's prob the worst part ... just very overwhelmed!!

    ReplyDelete
    Replies
    1. My 16 year old cousin, Hannah, who works out with us as well calls it her WOman cave too!! Lol she finds it intriguing so you are in good shape!!

      Delete
  19. 1. 190# (PR Hang PS)
    2. 255# for 5 sets
    3. 10 + 5 pull-ups, 5 push-ups (Rx)
    3 min. rest after mini-Cindy, then:
    4. 3:32.3

    Hot damn. My favourite days to train are always mondays and thursdays. So fresh after a rest day.

    ReplyDelete
  20. 1. Worked up to 175#, 185# failed PS
    2. 135, 185, 225, 255, 275, 300... PR
    3. 13 +18
    4. 3:37

    ReplyDelete
  21. 1. 185#
    2. 275# across
    3. 16 + 3 pull ups
    4. 3:25

    ReplyDelete
    Replies
    1. M / 5'8 / 165#

      Lil man pushing on the row!!!! LOL

      Delete
  22. 1. 150# very happy, PR H
    1.5. 5x3 HPC keeping hook grip: 185#
    2. 215#
    3&4 skipped, Boxing workout leveled me, catch the row in the AM tomorrow.

    ReplyDelete
  23. 1. 155
    2. 255
    3. Did WOD in our gym instead.

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  24. 1. 210 hang power clean felt surprisingly good

    2. 315 across. First two sets felt off

    3. 9+1 subbed in C2B and HRPU cuz I need more practice on C2B

    4. 3:29. Felt like I was gonna die. Never did that before in my 19 months of CrossFit.

    ReplyDelete
  25. 1) did this with squat snatches at 155# since my power snatch is 60# more
    2) 275,295,315,315,335 (PR). Plenty more in tank
    3) 11+13. Pushups were better than Jan 5th when we did full Cindy. I was also way ahead of that days pace.
    4) 3:12.3 legs were junk at 500m

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  26. 1) 225
    2)225,275,295,315, 335, 355 (pr)
    3)12 even
    4) ran out of time, will do tomorrow

    ReplyDelete
  27. 1. 88# x 3
    2. 115#
    3. 8 rounds - first 4 rounds strict, than switched to kipping
    4. Tomorrow

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  28. 185#
    225,255,275,295,305
    16+3 pull-ups
    Skipped

    ReplyDelete
  29. 1.) 100# (10# PR over last 1RM) <-- not pretty but it went up... twice!!!
    2.) 135#... kept smashing my c7... quit early.
    3.) 10 + push ups
    4.) 3:51.7

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  30. 1. 175
    2). 255, basically a prsss. My jerk is a work in progress
    3). 14+5

    Good to be back.

    ReplyDelete
  31. 1.185
    2.205-225-245-265-285-305miss
    3.12+1 didnt feel good on this at all pull ups need work

    ReplyDelete
  32. 1-175 stopped there feeling great. shoulders are feeling much better this week.
    2-worked up to 225 still nursing some lat and shoulder issues
    3-11 rounds complete
    4-3:22 PR
    did airdyne sprints after the row. working on the gas tank.

    ReplyDelete
  33. 1)185#
    2)225,225,245,245,255(F)
    3) 11 rounds + 10 push ups
    4) 3:37

    ReplyDelete
  34. 1. Worked up to 165. Failed 175 on PS.
    2. 205-225-245-255(PR)-265(f)
    3. 12rds 5 squats
    4. Don't have rower. Worked on goat - 500 DU's for time - 22:07. Still need work but getting better.

    ReplyDelete
  35. 1.205
    2.275, missed 305 (caught OH stumbled with feet reseting)
    3.15rds +4
    4. 3:32.4 (rested 4min after cindy then did row)

    ReplyDelete
  36. 1.195
    2.205,225,245,265,285(f)
    11 Rounds
    4. 3:25


    ReplyDelete
  37. 1.195
    2.205,225,245,265,285(f)
    11 Rounds
    4. 3:25


    ReplyDelete