Thursday, February 7, 2013

Friday 2.8.13

Stacey.
1. Open 11.3  
AMRAP 5:
Squat Clean Thrusters, 165/110

2.  Burner
4 RFT:
15 GHDSU
15 KBS, 70/53
30 Double Unders

3.  3 Giant Sets of:
Max Reps of GHR
Max Reps of Ring Rows
Max Reps of Band Pull Aparts

Hamel, 3:36.  Potsy 3:41

47 comments:

  1. It's awesome to see a video of these legit, great times. Nice work guys!

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  2. 1 - In 2011 I did like 24 reps I think. I only did 18 this morning. I couldn't generate any intensity and I told myself well in advance that I wasn't going to do well here because I couldn't drop the weight from overhead in the shed gym. What a failure.

    2 - 8:34 - did Russian swings and I had to do lateral KB hops because it was raining outside and there's not enough head room to do DU in the shed.

    3 - 3 rounds of 15 reps each:
    Banded leg curls
    Banded bent rows
    Band pull-aparts

    Had to improvise and do this one inside because I had to take over baby duty. My hammies said that the banded leg curls were a great sub.

    28/6'0"/185

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  3. 1. 34 reps Rx
    2. 5:46 (blitzed this. Felt great, du's unbroken!!!!!!!)
    3. Done

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    Replies
    1. I had to use an 80# KB cuz the box I go to apparently things 80 comes after 53.

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  4. 1) 26 reps Rx all thrusters
    2.) 6:40
    3.) Done

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  5. What would be a good suggested warm up before starting the 5 mins of squat clean thrusters?

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    Replies
    1. Lighter weight squat cleans and thrusters, just work your way up. That's what I always do, just a slower/lighter version of the workout.

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    2. I like bb warm up complex from CFNE
      5 deads 5 muscle cleans 5 front squats 5 press
      I did 3 rounds with empty bar with 30 double unders for my warm up

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    3. Thanks for the tips Love the work outs and the blogs on here!

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  6. 1. Snatch
    3 x max reps tng at 80% of 1RM

    3-2-3 reps @ 57,5 kg

    2. Front Squat
    1RM

    100-100-100

    3. EMOTM 7
    Front Squat 70 kg, 3 reps

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  7. 1. 27

    2. 7:34

    3. Skipped, box closing hours/no time

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  8. 1. Lost count, I think 23, shoulders couldn't do much more.
    2. 6:20 53#x20 subbed and weird GHD thing.
    3. Make shift GHR, parallel supine bar row

    7,7,7
    10,15,18
    10,10,10

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    Replies
    1. Fried said you could jerk them? I did straight thrusters, could have done many more if jerked.

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  9. Found out my 4th metacarpal has a fracture near the head. Seein the Ortho today... It doesn't kill much anymore just affects grip strength. Probably the last wod I'll be able to do with this programming for a while and might jeopardize doing the open ;(

    1. Squat clean to explosive jump(no thruster) 29reps
    2. 8:22
    3. Done

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    Replies
    1. For the layperson that means the bone in the hand that leads to the ring finger. It's commonly known as a boxer's fracture because it most often occurs from getting angry and punching something, like a wall or a person haha. I hope it heels fast for ya Rudy!

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    2. Thanks, yea I'm a po po and did it punching and hammer fisting a guy(who deserved it)

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    3. Yeah I've done that twice in my right hand it sucks. One was a wall another one was a person ( the wall and the person both deserved it haha )

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    4. You should probably incorporate some kicks and judo chops. Much lower risk to reward ratio.

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    5. Lol, might do some elbows and bitch slaps

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  10. 1. 28
    2.8:23
    3.8,6/15,12w/rope/15,15

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  11. Had to improvise with stuff at my house because I'm getting bombed with snow right now and the gym is closed

    5 min amrap 80# rubber bag full of water zercher squats-
    90 reps

    4 rft
    30 sit ups
    30 kb swings 53
    60 plate jumps

    3 giant sets of
    Max reps kb rdl 20 20 20
    Max reps ring row 14 14 14
    Max reps 35# db bent over reverse flies 12 12 12

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  12. 1). 30
    2). 6:02. Flew through this. If it weren't for a trip on round 2 of DU it would have been ideal
    3). Done, didn't count

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  13. Did 11.3 last year before open. Got 35 then. Thank God for Ben who gives us all this wonderful programming

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  14. Replies
    1. JT! Glad you like it, in fact I'm in town next week, will shoot for 5:30 if you're around

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  15. missed yesterday so did lynn today
    @225
    1)20/11
    2)15/10
    3)10/10
    4)12/9
    5)12/10

    11.3- 36 rx

    planing on catching up on the burners tomorrow

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  16. 1) Did 21. My goal was 25, but I did the first 6 TnG - so, I was happy!

    2) 6:09 - Felt good!

    3) Done! Those Band Pull-Aparts are wicked!!

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    Replies
    1. I should also say that all of mine were clusters! :)

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  17. M / 5'8 / 165#

    1. 33 reps + 1 squat clean (all thrusters)
    2. 5:51 RXd
    3. Done

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  18. 1) 15+/-1, I lost count.

    2) 7:10. Everything unbroken except for a trip up in the first round of DU. Ya'll are beasts.

    3) Going into my first GHR I felt a small electrical storm in my right calf. I yelped, out loud, for the gym to hear. Turns out I've never had a muscle cramp before. First time for everything. Subbed 35lb weighted sit ups.

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  19. 1. 28.. Not good enough
    2. 6:00 rxd
    3. 7,20,18
    7,15,13
    7,15,13

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  20. 1. 26rx did some serious mobility before. When this came up 2 years ago I only got 4. Elbows are slowly but surely getting better.
    2. 6:03Rx I set up my KB directly behind the ghd so I reverse rolled off the ghd into KBS. It was awesome.
    3. Done

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    Replies
    1. Lol. Slick. Where's the video??

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    2. That sounds cooler than the wall flip! haha

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    3. I'll send Ali the video tomorrow

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  21. 1. 24 reps GtO Pr- by myself but still beat 11.3 score from 2011
    2. 7:44 but subbed 25 abmat sit-ups for the GHDs, all unbroken sets and litttle rest so very happy
    3. no GHR so only did ring rows and bands (red) 21/15 17/8 15/9

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  22. 1-28 reps pr by 15 reps!!!
    2-6:20 rx felt great all unbroken except 2nd set du
    3-dnf
    thank god for rest day tomorrow this week has kicked my ass.

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  23. Decided not to go overhead today. Extra rest day for shoulder

    1. Amrap 5 185# squat cleans. 32 reps. Paced it too much in the beginning. Deripped eery rep too. Should've done 3's
    2 no ghd and no overhead. Did 4 rounds 20 abmat situps, 15 sdhp 95, 30 du's-5:52
    3. Subbed other shoulder stuff

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  24. 1. Ouch, i dont remember hurting that bad after this one in 2011! lol Made it through 38 rounds +1 clean! Surprised myself on this one; almost a 10 rd PR from 2011!
    2. 5:51 - Worked to make sure all KBs were vertical as well; after watching the judges course for the open; i want to make sure im not compromising any ROM for speed.
    3. Did not do. Tired today! Very long first week at my new box! Officially open this week. Such a blessing and I am so greatful this opportunity came along!

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  25. F/25/150# Day 2 following
    1. 31 reps - got 27 in 2011, all jerks
    2. 7:16
    3. Done

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