Monday, January 14, 2013

Tuesday 1.15.13

Jared.
1.  Rack Jerk
1RM

2.  Front Squat
10x1, OTM, across


3.  AMRAP 15:
200m Run
12 Box Jumps, 24/20 - games standards.
12 C2B Pull ups

Rest exactly 10 minutes, then complete:

4. For time:
50 HSPU
30 Deads, 185/135
10 Front Squats, 185/135 - from the ground, no rack.

 5.  Bulletproof Shoulders
Posted by at

54 comments:

  1. SheldonJanuary 14, 2013 at 4:58 PM

    Is there a target time on part 5 so that I know if I should scale the HSPU reps? Or is it more important to get the reps in regardless of time? I was thinking of just capping the HSPU portion at like 5 minutes or something.

    ReplyDelete
  2. TadpoleJanuary 15, 2013 at 3:37 AM

    1. 260#

    2. 305# across

    3. 5 + 200 m run

    4. 10:35..... Damn HSPUs

    5. Skipped, no time.

    ReplyDelete
  3. SheldonJanuary 15, 2013 at 5:54 AM

    1. 225#, had to stop there because I can't drop weights in the shed and lowering any more than this back to my neck is dicey. I know I'm good for another 20-30# easy.

    2. 295# across. Curious to see how other people did on this relative to the 2RM last week (mine was 315).

    3. 7 rounds even. Regular pull-ups, no CTB unless I want a nail in my head. My runs may have been 20-30m short...I eyeballed it this morning and just checked Google Earth.

    4. Hopefully tonight.

    5. Definitely tonight.

    ReplyDelete
  4. Derek MohamedJanuary 15, 2013 at 6:42 AM

    1. Regular jerks. First time doing these in 2-3 months. Worked up to 275. Felt awesome. Stopped there
    2. 285x3, 295x2, 305x2, 315, 325, 335f
    3. 5+100. Crappy. C2b fell apart
    4. 8:37. Did Kipping Hspu in sets of 5- 6:17, deads and Fs straight. Room for improvement on Hspu but felt good and stable on shoulder
    5. Check

    ReplyDelete
    Replies
    1. SchreinerJanuary 15, 2013 at 8:02 AM

      Are you still planning on competing this weekend? If so, whats your plan for tapering off this week?

      Delete
    2. Derek MohamedJanuary 15, 2013 at 8:32 AM

      Sadly, i withdrew. My shoulder is coming along great and I don't want to mess it up doing 30 muscle ups and max effort jerks.

      If I were competing, I would go through the movements in the wods tomorrow, take Thursday off, go through the movements again on Friday- very easy and light- just enough to break a sweat and dial things in a bit. I don't like a rest day te day before a comp- I like to get moving. The idea on Friday though is to leave the gym dying to do more. Then you'll be ready to chew concrete on Saturday!

      Delete
    3. SchreinerJanuary 15, 2013 at 9:25 AM

      I agree with the light day on Friday instead of a rest day, I may cut things down a little for today, good luck with the shoulder

      Delete
    4. Derek MohamedJanuary 15, 2013 at 5:26 PM

      Talk about mixed feelings. Just realized I did amrap 12 instead of amrap 15. Feel better about my score but that's the second wod I messed up in a week!

      Delete
  5. Kyle McDJanuary 15, 2013 at 9:04 AM

    1. Disaster, I can push press what I can jerk.
    2. 245
    3. 7 RNDS (Finally getting the kip down)First time doing High rep box jumps since the last open.
    4. 8:40 Strict with a few kipping. Squat 6-4

    Brutal workout.

    ReplyDelete
  6. Bubba HagoodJanuary 15, 2013 at 9:07 AM

    Is a rack jerk just a jerk (split or push) from the rack?

    ReplyDelete
  7. THJanuary 15, 2013 at 10:34 AM

    1) 275 from the front
    2) 295-205
    3) 6 rounds + 100M
    4) 7:31

    ReplyDelete
  8. SheldonJanuary 15, 2013 at 10:34 AM

    I went with a jerk from the back of the shoulders.

    ReplyDelete
  9. UnknownJanuary 15, 2013 at 11:31 AM

    This comment has been removed by the author.

    ReplyDelete
  10. UnknownJanuary 15, 2013 at 11:35 AM

    1. 265# (285# failed)
    2. skipped. Did extra yesterday!
    3. 5rds c2b got me big time.
    4. No time.

    ReplyDelete
  11. AnonymousJanuary 15, 2013 at 12:33 PM

    1. 275... Missed 300
    2. 275
    3. 6 2/3
    4. 3:29

    ReplyDelete
  12. Cheryl NassoJanuary 15, 2013 at 12:51 PM

    1. 175- not in it mentally ... tired today
    2. 195 across... been at this weight for 3 weeks ... feels hard but solid
    3. 7 rounds even ... @ 14:35
    4. 3;58- could have done hspu unbroken ... saved too much ... front squats felt heavy!!
    5. doing that now !

    ReplyDelete
    Replies
    1. Cheryl NassoJanuary 15, 2013 at 1:58 PM

      oops was rack jerk supposed to be behind the neck?

      Delete
    2. UnknownJanuary 15, 2013 at 2:46 PM

      Im wondering the same thing Cheryl...I assumed this would be from the front...

      Delete
    3. SheldonJanuary 15, 2013 at 2:56 PM

      CF Football always used the term "Rack Jerk" to specify a jerk from back of shoulders. Are you guys telling me that if it says "1RM Split Jerk" or "1RM Push Jerk" that you are going to clean it first?

      Delete
    4. UnknownJanuary 15, 2013 at 3:11 PM

      Im not really wondering about cleaning anything I am wondering about whether we jerk from the front rack position or from behind the neck, ive never taken the Crossfit Football cert so maybe thats why im confused, in the past when Ben wanted the jerk to come from behind the neck he specified that so I thought that since it wasnt there this time we were to Jerk from the front I was just looking for some guidance my man

      Delete
    5. UnknownJanuary 15, 2013 at 4:40 PM

      Don't sweat it. You got the stimulus regardless. For future reference a Rack Jerk implies that it is taken from a rack. It's only taken from behind the neck if it says so.

      Delete
    6. SheldonJanuary 15, 2013 at 6:38 PM

      The King has spoken. Sorry for spreading false information...I've been watching too much Homeland.

      Delete
  13. Bubba HagoodJanuary 15, 2013 at 2:15 PM

    1. 215(F) 215, 225(Fx2) no pop no arms nothing
    2. 265 across happy here
    3. 6+200+12 Rx held to butterfly CTB for first 4 rnds
    4. 50 HSPU 7 minutes ish (ouch) did kipping for practice - normally around 2 NO ARMS LEFT

    shut it down for the DL and FS back toast from hesterday and FS today
    5. BPS tomorrow

    ReplyDelete
  14. Taylor DomengeauxJanuary 15, 2013 at 3:33 PM

    M / 5'8 / 165#

    1. 270#
    2. 295#
    3. 8rds even RXd
    4. 6:07 RXd

    ReplyDelete
    Replies
    1. Taylor DomengeauxJanuary 15, 2013 at 3:53 PM

      1. Jerk was from front rack position

      Delete
    2. Taylor DomengeauxJanuary 15, 2013 at 4:48 PM

      Wind felt amazing on 15 amrap. Kept pretty mush same pace the whole time. Maybe even got faster last couple of rounds. No pauses at all except for a couple breaks on c2b

      Delete
    3. Kyle McDJanuary 15, 2013 at 6:02 PM

      Good work, treadmill for runs?

      Delete
    4. Taylor DomengeauxJanuary 15, 2013 at 6:34 PM

      Nah outside for the runs bro

      Delete
  15. Dr.HewittJanuary 15, 2013 at 3:52 PM

    1. Did C&J ladder to test low back and knee....only made it to 275#....still unsure if I should do the comp on Saturday
    2. stayed with 275# across due to low back and knee instability
    3. 7+run and 2 bj
    4. 7:26
    5. bullet proof tomorrow

    ReplyDelete
  16. UnknownJanuary 15, 2013 at 4:17 PM

    1). Had to cut out do to time
    2). 255
    3). 7 on the nose
    4). 6:53
    5). Done

    ReplyDelete
  17. PatSJanuary 15, 2013 at 4:22 PM

    Jerk 265
    Front squats 285
    AMRAP 15: 6 + 201
    Other thing 13:49

    ReplyDelete
  18. Ryan Grage January 15, 2013 at 4:38 PM

    1-255 not feeling it oh today
    2-255 should have gone heavier
    3-5rds plus run and box jumps
    4-11:20 hspu ouch

    ReplyDelete
  19. PeachJanuary 15, 2013 at 5:40 PM

    Just cruised through it today. I did this modeling thing this morning where I had to drink 40s of colt 45 and make out with this chick. So needless to say i'm a pile of shit right now.

    1. 255
    2. 295 across
    3. Didn't time
    4. Didn't time

    ReplyDelete
  20. Jubba SausageJanuary 15, 2013 at 6:07 PM

    M/20/5'11"/165

    1. 285#, from behind the neck (30# PR)
    - I'm coming from CF Football so ya I thought this meant behind-the-neck split jerk.
    - Regardless, I think that's the biggest PR I've gotten in at least a year!

    2. 255# across

    3/4. Too much met-con for me today so I molded 3 and 4 together and did:
    15 Min. AMRAP:
    8 C2B's
    8 Kipping HSPU
    8 Deadlifts (185#)

    - Didn't count rounds.
    - Will be doing a run tomorrow.

    5. Skipped

    ReplyDelete
    Replies
    1. Kyle McDJanuary 15, 2013 at 6:22 PM

      Ruthless, good job on that jerk, must get lots of practice...

      Delete
  21. UnknownJanuary 15, 2013 at 6:25 PM

    1. 205, 215 fail, 215 closer but fail

    2. 235x2, 225x8

    3. 6+100

    4. 12:23 RX

    5. BPS DONE

    ReplyDelete
  22. UnknownJanuary 15, 2013 at 6:29 PM

    1. worked on c+j ladder cant jerk anymore only got 255
    2.skipped
    3. 6+ 22
    4. hspu= real bad 7+ min. 11:55
    5. no time
    very nervous about comp. Not where I thought I would be at this point. I was feeling much better 3 months ago at cfne GG.

    ReplyDelete
  23. UnknownJanuary 15, 2013 at 6:57 PM

    1. 325 new pr from 265 5 months ago

    2. 320 across

    3. 5+row

    4. 8:32rx

    5. Done

    ReplyDelete
  24. UnknownJanuary 15, 2013 at 7:06 PM

    1.325
    2.335
    3. 8 rounds + 8 box jumps
    4. 6:54 Rx. Smooth throughout.

    ReplyDelete
  25. UnknownJanuary 15, 2013 at 7:13 PM

    Had to switch up the order a little bit to accommodate working out with someone else on a time constraint but still got the work in.

    1) Amrap 15 = 7+Run+Box Jumps
    2) HSPU/Deads/F.Squat FT = 6:36
    3) Rack Jerk = 275
    4) 10x1 OTM = 295

    ReplyDelete
  26. UnknownJanuary 15, 2013 at 7:32 PM

    1) 215# on rack jerk not feeling it. Tired from comp.this weekend. Form sucked
    2)265# across 5# off 1rm
    3)5rds+run+3 box jumps
    4)14:51 hspu killed me. Missed clean twice on front squats

    ReplyDelete
  27. potsyJanuary 15, 2013 at 7:53 PM

    1) 285
    2) 315
    3) 6+75m
    4) 11:07
    5) dun

    ReplyDelete
  28. UnknownJanuary 15, 2013 at 8:23 PM

    1. 225#
    2. Skipped
    3. 6 rounds Rx'd
    4. Skipped
    5. Completed

    ReplyDelete
  29. Fernando RamirezJanuary 15, 2013 at 9:48 PM

    1. 235
    2. 265
    3. 7 rounds
    4. 13:31
    5: On it tomorrow

    ReplyDelete
  30. UnknownJanuary 16, 2013 at 8:17 AM

    1. 165
    2. 5@165, 5@170
    3. 6 rounds - subbed ring rows for C2B (hand is blown up)
    4. 10:09rx
    5. Didn't see this, will do today

    ReplyDelete
  31. UnknownJanuary 16, 2013 at 1:31 PM

    1)255
    2) 305
    3) 5+r+17
    4) 9:36

    ReplyDelete
  32. UnknownJanuary 16, 2013 at 5:12 PM

    1. 285# huge PR for me I didn't do anything else because I've been feeling like my body is fighting off something everyone at the box has been sick noooooo please God don't let me get sick !

    ReplyDelete
  33. AnonymousJanuary 16, 2013 at 5:25 PM

    Took off Monday and Tuesday because of a bug that I caught. Body fought it off though with a bunch of Paleo Chicken Soup with garlic gloves and oranges. Lots of Echinacea Tea, a beautiful wife to nurse me even though she wouldn't get close, and rest rest and more rest. Came back today (Wednesday) to make this up and felt weak on Jerk.

    1) Missed 265#, 275 is my PR.
    2) 295# across
    3) 7 rds + 200 m run.
    4) 5:10 - Best I have felt about HSPU ever. everything else went unbroken. My question is: Can I do this at 225# unbroken. Ben, will you program this again after the open? :)
    5) Totally forgot to complete. will do tomorrow.

    ReplyDelete
  34. Josh WagnerJanuary 16, 2013 at 7:36 PM

    1. 265 285f
    2. 275
    3. 7+175m
    4. 7:49 (5:40 for hspu, stra ight fs)
    5. Done!

    ReplyDelete
  35. Josh WagnerJanuary 16, 2013 at 7:36 PM

    1. 265 285f
    2. 275
    3. 7+175m
    4. 7:49 (5:40 for hspu, stra ight fs)
    5. Done!

    ReplyDelete
  36. UnknownJanuary 17, 2013 at 5:14 PM

    1. Rack Jerk (split, front) - 255. 1st time off the rack. Not getting full lockout, but happy with the weight. Needs work.

    2. Front squat 275 across.

    3. 15 min AMRAP. Raining for 3 days straight outside, so had to sub run and c2b with burpees and regular pull-ups instead.

    12 burpees
    12 box jumps 24"
    12 pull-ups

    2 reps shy of 6 rounds

    4. 50 HSPU, 30 DL 185lb, 10 FS 185lb - 11:01

    5. BPS - Done

    ReplyDelete

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