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

55 comments:

  1. 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.

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  2. 1. 260#

    2. 305# across

    3. 5 + 200 m run

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

    5. Skipped, no time.

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  3. 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.

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  4. 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

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

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    2. 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!

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    3. 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

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    4. 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!

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  5. 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.

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

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

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

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  9. 1. 245 lockout was weak today
    2. 265 10x1
    3. 7rds
    4. 7:47

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  10. This comment has been removed by the author.

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  11. 1. 265# (285# failed)
    2. skipped. Did extra yesterday!
    3. 5rds c2b got me big time.
    4. No time.

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  12. 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 !

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    Replies
    1. oops was rack jerk supposed to be behind the neck?

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

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    3. 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?

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    4. 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

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    5. 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.

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

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  13. 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

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  14. M / 5'8 / 165#

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

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    Replies
    1. 1. Jerk was from front rack position

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    2. 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

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    3. Good work, treadmill for runs?

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  15. 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

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

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

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  18. 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

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  19. 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

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  20. 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

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

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  21. 1. 205, 215 fail, 215 closer but fail

    2. 235x2, 225x8

    3. 6+100

    4. 12:23 RX

    5. BPS DONE

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  22. 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.

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  23. 1. 325 new pr from 265 5 months ago

    2. 320 across

    3. 5+row

    4. 8:32rx

    5. Done

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  24. 1.325
    2.335
    3. 8 rounds + 8 box jumps
    4. 6:54 Rx. Smooth throughout.

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  25. 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

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  26. 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

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  27. 1) 285
    2) 315
    3) 6+75m
    4) 11:07
    5) dun

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  28. 1. 225#
    2. Skipped
    3. 6 rounds Rx'd
    4. Skipped
    5. Completed

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  29. 1. 235
    2. 265
    3. 7 rounds
    4. 13:31
    5: On it tomorrow

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  30. 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

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  31. 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 !

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  32. 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.

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  33. 1. 265 285f
    2. 275
    3. 7+175m
    4. 7:49 (5:40 for hspu, stra ight fs)
    5. Done!

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  34. 1. 265 285f
    2. 275
    3. 7+175m
    4. 7:49 (5:40 for hspu, stra ight fs)
    5. Done!

    ReplyDelete
  35. 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

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