Monday, January 7, 2013

Tuesday 1.8.13

Alicia.

1.  Clean Ladder
Warm up as needed then begin with 225 and add 10# every minute.
Continue as long as possible.  If you miss you are done - treat this like a competition ladder.

2.  Front Squat 
2RM

3.  The Admiral
3 RFT:
20 Burpee Pull ups - six to ten inches above max reach
20 Front Squats, 155
20 Box Jumps, 24/20 - games standards


50 comments:

  1. 1. 265#, fail jerk at 275#. PR for clean.

    2. 2RM: 315#

    3. 19:59..... Embrace the suck!!!!!!

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  2. Wait we gotta clean and jerk??^^^^^

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    Replies
    1. My understanding its a Clean ladder. Did CJs instead.

      Apologies for the deviance.

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    2. In hindisght, I think should've stuck with the clean ladder. lol.

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    1. This comment has been removed by the author.

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  4. 1. 315 front squat x2. Felt crappy at the bottom so stopped there
    2. Metcon- 15:35. About 2 mins slower than last time but last time wasn't games standard bj.
    3. 265, f at 275. Clean ladder, Nothing left in the tank. Rest day, please?

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  5. 1) clean ladder 245#

    2) 2RM 275#

    3) 14:55 front squats were awful

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  6. 1) clean ladder 265# (new PR) failed 275
    2) 265# failed 285#

    3) Going for this l8er, did a sweet partner workout with my friends.

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  7. 1) 305
    2) 325(1)
    3) 16:53 brutal workout, no clue where the time went. Legs are jello.

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  8. This comment has been removed by the author.

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  9. 165 5'8' 25

    1) 225 squat clean(10lbs PR)
    2) 255x2 FS PR
    3) 3RFT (Scaled)

    20 BUR PU (8-10')(Strict PU, make-shift rig)
    10 FS 155#
    10 36 inch BJ
    20 BUR PU
    15 FS 155#
    10 BJ
    20 BUR PU
    20 FS 155#
    10 BJ

    Didn't want to rebound so I picked a higher box and just stepped off.

    16:47

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  10. Little tweaky in the lower back after yesterday. Body says I need today and tomorrow off, so for once I'm going to listen.

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  11. M/19/5'11"/165

    1. Started at 200#, made 270# (PR), power
    2. Did a FS 5x2 OTM instead (235#)
    3. Instead, did 10 rounds of 6 Burpee PU (only about a 4" jump), 6 FS (155#), 6 Box Jumps (45")
    Got 21:38. Due to headache troubles I can't yet just rep out low box jumps, so that's why I went higher so I'd be forced to rest.

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    Replies
    1. If your headaches persist I'd recommend a chiropractor. It has helped other athletes that would get them during their WODs.

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    2. If your headaches persist I'd recommend a chiropractor. It has helped other athletes that would get them during their WODs.

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    3. Thanks for the advice! My affiliate owner is also a chiropractor, so I'll ask him for some help.

      Delete
  12. Clean ladder started at 185, 245, f 255
    300 fs x2. Pr
    13:20 2 rds ran out of time

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  13. Sick today will hit this tomorrow if feeling better.

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  14. M/5'9 140# 14 yrs old:

    155#
    175#
    21:25 (105lb 24" box jumps)

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  15. 255
    265 x 2 and my form felt lousy
    Practiced jerks and got 275
    16:21 it sucked from the get go

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  16. 1.275 (wasn't focused and missed. I'm pissed)
    2.365
    3. 14:30 Rx

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  17. Last time I had sleep was Sunday night into Monday morning, so I'm thinking that effected my performance slightly, but;
    1. 265, power clean to 255 (PR for power clean)
    2. 275, this is when the lack of sleep started hitting me, absolutely no power in legs and no focus
    3. 20:30, got through it, that about all I can say about that, felt drained at first rep and could not push, but I got through it

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  18. New to the Competitor's Blog!

    1. 250 Clean
    2. Didn't have enough time today for this
    3. 21:17. Round one wasn't bad. Round 2+ I think I started to black out.

    Loved this WoD!

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  19. Back twitchy so skipped the weights today

    Admiral: 15:56 Rx (2 minute pr)

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  20. clean. started at #165 failed 205#

    Admiral: 16:42 Rx

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  21. 1. Got all the way to 325!! New pr baby!!

    2. 350 2x

    3. 16:48rx. Hate wods with a lot of reps but I'm working on loving it. I'm sure I built a lot of mental muscle today.

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  22. 1. Got all the way to 325!! New pr baby!!

    2. 350 2x

    3. 16:48rx. Hate wods with a lot of reps but I'm working on loving it. I'm sure I built a lot of mental muscle today.

    ReplyDelete
  23. 1. 295# pr!
    2. Skipped but will try to fit in tomorrow. Moving into new gym and been strapped for time. :) excited to be moving into 11,000 sq feet.
    3. 15:21. I have sub 15 in me. Knees need lots of wrapping and flossing.

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    Replies
    1. 22:30 Admiral - I think I almost blacked out...

      Delete
  24. 1) 205# still need work. Not firing hips or pulling under bar consistently. 10 of my pr

    2)250#- 265# is 1rm

    3)19:35

    46 yr old master 190# 6ft

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  25. 1)235lb clean
    2)245lb 2 rep max
    3)21:41 (I survived)

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  26. 1. 265#, totally chickened out on 275# and my PR is 285#.

    2. 315#

    3. No time, got a late start this morning.

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  27. No clean ladder

    2.175# FS 2RM

    3. 21.32 rx (burpee pull-up bar 8-10 inches: fun)

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  28. 1. 275- stopped due to low back
    2. 295x2
    3. 15:26 Rx

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  29. 1. 255, just missed 265

    2. 275

    3. severe cramping in both calves, so I backed off.

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  30. 235 clean ladder
    315 x 2 front squat pr
    19:25 Admiral

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  31. 1-clean ladder 285 missed 295 once, did it again even though it didnt count and hit it.
    2-2rm fs 315 pr
    3-17:49rx

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  32. 1. 205, missed 215. started at 165. all squat cleans as I need the work.
    2. 275, missed 285
    3. 20:07 used 135 for rnds 2&3

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  33. Hello from Czech Republic in Europe

    I did this yesterday, Iam limited with the equipment, my bar is much higher then 6inches, so I did 20pullups, 20 burpees, 20 FS and 20Box jumps my time was 21:47

    :))

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  34. 1. Skipped due to lack of time

    2.2RM Front Sqt 300# (still being cautious of back from injury last wk doing pistols)

    3. 15:54

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  35. 1.hit 265 on the minute missed 275 rested then got it for a PR
    2.285X2
    3.20:something several interuptions oh well this was tough. :)

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  36. 1. Got up to 160 - which is a PR for me!
    2. 185 x2
    3. 18:37 (Rx - well, that is assuming that I was supposed to use 105 for the front squats...) Hopefully I was right!!

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