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


49 comments:

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

    2. 2RM: 315#

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

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

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

      Apologies for the deviance.

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

      Delete
  3. 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?

    ReplyDelete
  4. 1) clean ladder 245#

    2) 2RM 275#

    3) 14:55 front squats were awful

    ReplyDelete
  5. 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.

    ReplyDelete
  6. 1) 305
    2) 325(1)
    3) 16:53 brutal workout, no clue where the time went. Legs are jello.

    ReplyDelete
  7. This comment has been removed by the author.

    ReplyDelete
  8. 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

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

    ReplyDelete
  10. 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.

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

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

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

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

    ReplyDelete
  12. Sick today will hit this tomorrow if feeling better.

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

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

    ReplyDelete
  14. 255
    265 x 2 and my form felt lousy
    Practiced jerks and got 275
    16:21 it sucked from the get go

    ReplyDelete
  15. 1.275 (wasn't focused and missed. I'm pissed)
    2.365
    3. 14:30 Rx

    ReplyDelete
  16. 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

    ReplyDelete
  17. 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!

    ReplyDelete
  18. Back twitchy so skipped the weights today

    Admiral: 15:56 Rx (2 minute pr)

    ReplyDelete
  19. clean. started at #165 failed 205#

    Admiral: 16:42 Rx

    ReplyDelete
  20. 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
  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.

    ReplyDelete
  22. 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.

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

      Delete
  23. 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

    ReplyDelete
  24. 1)235lb clean
    2)245lb 2 rep max
    3)21:41 (I survived)

    ReplyDelete
  25. 1. 265#, totally chickened out on 275# and my PR is 285#.

    2. 315#

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

    ReplyDelete
  26. No clean ladder

    2.175# FS 2RM

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

    ReplyDelete
  27. 1. 275- stopped due to low back
    2. 295x2
    3. 15:26 Rx

    ReplyDelete
  28. 1. 255, just missed 265

    2. 275

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

    ReplyDelete
  29. 235 clean ladder
    315 x 2 front squat pr
    19:25 Admiral

    ReplyDelete
  30. 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

    ReplyDelete
  31. 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

    ReplyDelete
  32. 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

    :))

    ReplyDelete
  33. 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

    ReplyDelete
  34. 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. :)

    ReplyDelete
  35. 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!!

    ReplyDelete