Sunday, February 17, 2013

Monday 2.18.13

Erika Snyder

1.  Snatch 
3 x Max Reps, TnG
Beasts 195/125
Ninjas 165/115
Rest 2 minutes between sets.  If you drop below 4 reps decrease the weight.

2. Box Back Squat - demo vid.
3x3 across, set up box at parallel.

4.  For time:
10-9-8-7-6-5-4-3-2-1 Jerk, 205/145 - no racks, must be taken from the ground.
2-4-6-8-10-12-14-16-18-20, Pull ups

5.  L-Sit
Accumulate 120 seconds
Hold a perfect L-sit for as long as possible, note the time and rest as needed between efforts.  Repeat until you have accumulated 2 minutes.  

"The L-sit is little know outside the gymnastics community but may be the most effective ab exercise.  
Athletes who have developed their L-sit to the point where they 
can hold it for three minute subsequently find all other ab work easy."
-Coach Glassman

53 comments:

  1. If I already know that 145 is not going to be doable, what weight do you suggest? My ORM is 160 Jerk w/o a full clean... How heavy should I make this for me? Just wondering how heavy this is for most of you :)

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  2. This entire workout looks really spicy. Someday.

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  3. What is the significance of the breaks in the WOD (ie 9 8 7) do you have to leave the barbell/bar are can you plow through the numbers especially on the lower rep sets? ie take it as an accumulated total.

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    Replies
    1. It's alternating jerks and pull-ups. So 10 jerk, 2 PU, 9 Jerk, 4 PU, 8 jerk, 6 PU....to 1 Jerk, 20 pull-ups.

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    2. ...and I still managed to screw it up. I think I missed the round of 10 pull-ups and then did the round of 16 twice to make up for it.

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  4. Pumped for this! I'm going to have to hit this Tuesday. Did a comp. this weekend (Sunday).

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  5. Well, this was an ass-kicker.

    1) 5, 5, 3 @ 165 (dropped from top because my shoulder doesn't seem to like the lowering motion) last time I did this at 155 and did 4-4-4 but TNG

    2) 225 - this was like the 3rd time I have done box squats in my life. Tried to keep a wide stance and get back as far as possible.

    3) Done (haha) - scaled to 185 (bodyweight) and it was still brutal. I was just happy to get through the entire thing considering my record with these two movements at this kind of loading.

    4) no time - will do later

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  6. 1. 5/4/4 with 195#. Not focused and missed a few..
    2. 335# across
    3. 15:40. This whooped me till about 5 reps on jerk. Ended up clean and jerking more than just jerking.
    4. Done

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  7. 1. Ninjer weight: 11,7,8
    2. 305#
    3. 19:46Rx
    4. 4:36 (behehehehehehehehh) that's a gymnasty goat

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  8. This will be my first WOD following Competitors WOD, I am fairly new to crossfit only 6 months in, it has completely changed my life. Its challenging being 5'6 147 lbs but that's the fun part! Can't wait to see gains and see where I can go from here!

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  9. Snatch 165 - 7, 4, 5
    WOD 27:50
    The barbell felt like it might crush me today, which is discouraging.

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    Replies
    1. If it makes you feel better, I scaled the WOD to 185 and it took me about 28:20 or so. I'm pretty sure there were a few times where a full minute went by between reps of the Jerk on the rounds of 9-5.

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  10. Extremely limited time today only did the metcon. 20:07@205. Garage is COLD

    will try to get more in tonight

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  11. TnG Snatches: @ 135 - 4 4 5 very happy with this
    3x3 box squats 225,245,265
    WOD: 17:45@ 165 (5# over bodyweight) nervous about negatives on my shoulder it sublocates
    6:00 to accumulate the 120 sec lsit

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  12. Saturdays work today (had a competition yesterday so i rested on saturday)

    1. 7:48 - Muscle ups were no bueno today...i don't know what was up...just didn't have it
    2. 1:57
    3. 23+22 Rower Last week; 40

    Happy with that...
    Me and my brother did our first "team competition"yesterday. Boy/Girl Challenge. It was a lot of fun! We placed high in all except one event, which was just really bad strategizing! :( Ah well! Still had a great time. Not too sore from the competition; just a little tired! :)

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  13. Got sick after L-1 cert and only trained once in over a week. I was going to take today off but I needed to do something and I felt better as I warmed up.

    1. 135# 7,6,10
    2. 235, 245x2
    3. 14:01 @ 165 (b/w and 70% of 1RM) worked on technique doing push jerk with keeping feet in same spot, I like.
    4. Only did 1 min, harder than I thought.

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  14. 1. Warm ups felt heavy so 195 was a no go...did 176 first rd and 187 for 2nd and 3rd...6-4-5
    2. 315-365(was pretty tuff)-365( wasn't comfortable going for a third set at 365)
    3. Scaled up to 210, to use 2.5kg clamps...25:52
    4. Skipped til later

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  15. 1. Ninja: 4,5,8

    2. 405 on BBS

    3. 31:47 Rx

    4. Will do it this afternoon

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  16. Nowhere to work out today except for my basement, so I pretty much subbed everything - finally got to toss around my new 95# DB's though :)

    1. 3 x Max Rep Alternating 1-Arm DB Power Snatches (95#) - 8, 8, 8

    2. Had no rack, therefore had to clean it up and do box FRONT squats - 235# across

    3. 15:37
    - 1-Arm 95# DB Push Jerks subbed (half w/ left, half w/ right)
    - 95# Barbell Bent-Over Rows subbed for pull-ups

    4. Skipped.

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  17. 1) used 154.
    2) 308 across.
    3) scaled to 185# and still sucked. Took 30.35. Overhead strength is huge weakness.
    4) done.

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  18. Hey folks. I haven't been the best about posting as of late. No excuse other than life gets in the way. On travels for a week and going to do my best to keep up but will be fine just doing WODs at the local box. I'm personally not a fan of going into someone's box and asking if I can be on my own "special" program. I think it's rude. Besides, I think a week of another gym's programming will do me good actually.

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  19. 1) Used 100lbs - 6-5-5 :) Happy with this!

    2) 145 for all three rounds. First time doing Box Squats.

    3) 27:29 - Used 125 which is just under 80% of my last tested 1RM - Mentally, this was a great WOD for me. I haven't completed a WOD like this with 125 before. This weight used to be pretty difficult for me to even Power Clean. So - yeah!!

    4) Done...I would say that my L Sits were not perfect, though...still working on it :)

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  20. BW 168
    Ninja 4/6/6
    3x3 345
    Used 185 16:29
    Haven't done L-sits yet

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  21. 1) 195# - 5/6/6
    2) 285,315,315
    3) 17:30 Rx
    4) 6:39 total time

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    Replies
    1. Thanks Conor, it was the best I could do in the presence of greatness (aka Hobart).

      Nice Ninjer numbers - beast mode for you next time!

      Delete
  22. 1) 195lbs/ 4, 5, 4
    2) 295
    3) 24:28 Rxd.

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  23. 1)125# 4/5/5 - this happens to be the same weight I used last week, got 4/4/4 last time
    2)203/203/213
    3)22:24 Rx - that was heavy

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  24. M / 5'8 / 165#

    1. Ninja: 10,8,4
    2. 300# across
    3. 17:01 RXd (super goat wod, but I'm pumped about that performance. Not the best, but I held my own in a wod that is at the bottom of my list. Touché' Ben, you got me this time! Lol)
    5. Done

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  25. 1. 135 - 8, 155 - 5, 155 - 5
    2. No time
    3. 185lb, 22:05 - only broke the set of 9 jerks and sets of 16 - 20 pull-ups
    4. Later

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

    1: 2/2/4 (105)
    2: did regular back squats, 175 across
    3: 14:25 (105)

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  27. 1. 5-4-3 went BEAST but it bit me in the ass on the 3rd set.

    2. 325 across. Should've went heavier on those.

    3. 19:39rx. Damn! That was a good one

    4. 5:39 did them on those parrallettes. Growing them pork chops.

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  28. 1. Ninja today: 10,8,7
    2. 300# across
    3. 14:12 rxd
    4. 5:10....big goat

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  29. 1.) #135 went 5/3/8

    2.) First time doing them, liked it! #245 across

    3.) 21:37 went #185...BW is #170 and it was 70% of my 1RM

    4.) 9:40, had nothing:(

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  30. The quote from Gregg about the L-sit... Someone can hold it for 3 minutes? Sheesh...

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  31. 1. 165: 3 165: 2 185: 2

    2. 305 across

    3. 20:23 RX

    4. Done

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  32. 1. Ninja-7-6-5
    2. 295 (across)
    3. 22:52 rx
    4. No time

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  33. 1-ninja 6/5/5 should have gone heavier but didnt feel that I would have done well at the beast weight.
    2-315 across
    3-22:14 rx all pull ups unbroken except set 20
    4-done

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  34. 1) Beast 9/8/6
    2) 1st time box squatting, was coming way to far forward stayed at 265 and tried to clean up.
    3) 14:24 rx

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  35. 145-4,4,4
    305-I think my box was too high as they felt easy (first time trying)
    Almost bedtime so had to cut it short.

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  36. Jason and staff at CF Rife in Virginia Beach were super accommodating in letting me get in what I needed to.

    1. Did the gym WOD. Bunch of work up to a 1RM clean. 265.
    2. 275 on box squats.
    3. 25:45 Rx
    4. 4:54.

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  37. Been following the programming for a few months now, but new to posting. Thanks to Ben for the great programming and Competitors for pushing everyone.

    1) Beast weight 5,5,5
    2) 365 across 3x3
    3) 16:09 RX
    4) Done

    25/M/5'6"/176#/Southeast

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  38. 1. 175# (what's between a beast and a ninja? Average guy?) 6/4/5
    2. 305# across
    3. 15:29 Rx
    4. 5:30 total

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  39. 1.) Beast: 6,7,7 (TnG snatches like this destroy my skin on my thumb from hook grip. Next time I am going to try Oly straps, I seriously think I could get way over 10)
    2.) 365#, made sure these were perfect.
    3.) 14:19
    4.) 9:45(triceps and quads did nothing but cramp the whole time, this sucked)

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  40. 1. 175#: 5,5,6

    2. 255, 275, 275

    3. 30:34 (Should've scaled down)

    4. Done

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