Sunday, February 24, 2013

Monday 2.25.13


1.  Snatch Complex
Power Snatch + Squat Snatch, climb up to a max set.

2.  Box Squat 
3x3, across

3.  OTM x 10
Odd: 5 Push Press
Even:  Max reps of unbroken C2B Pull ups

4.  Row
12 x 1 min on/1 min off
set the rower up for "timed intervals" and record meters for each round.


"Our emphasis on skill development is integral to our charter of optimizing work capacity."
- Greg Glassman

Will Blackburn
Posted by at

47 comments:

  1. Cheryl NassoFebruary 24, 2013 at 2:59 PM

    I was going to say... thank god there isn't 1000m row ! lol ! but then I saw... we row! in resting tomorrow back on track this week! this last cycle about killed me! I also learned that I think my runs could use some improvement ... think that's y my knees hurt so bad right now... this happened once before during a main site cycle where every workout started & ended with an 800m run... something I should work on I guess.. n e who
    ...
    finished up this cycle
    1. 115/135/150/160(4)/160(4)... been using a men's bar lately to work on lifts with a little thicker grip... since my last competition had all men's bars ...I don't think that was the issue... think it was my knees... I was def being cautious of dropping under the bar
    2. yuk! lol 2012 regionals feeling ... minus the pistols which was the fun part of that workout... lol 9:15... my row pace was saloow today
    3. 11:38 surprised myself... could have went a little faster on my transitions and my last set of wall balls was a mess but felt consistent on everything

    ReplyDelete
  2. Rudy KFebruary 24, 2013 at 7:07 PM

    Huge lift Will!

    ReplyDelete
  3. TadpoleFebruary 24, 2013 at 9:13 PM

    Beast! Props!

    ReplyDelete
  4. SheldonFebruary 25, 2013 at 5:08 AM

    That was monstrous!

    1 - 160 and so aggravated, I'm not hitting full extension as well as I used to and I think it's the old shoulder tweak getting to my head.

    2 - 275, still plenty of room here

    3 -
    PP: 135, 145, 155, 160x3, 155
    PU (strict chin over bar + kips if necessary to get to 10): 14, 8+2, 6+4, 4+6, 4+6

    4 - no erg and no time, will try to run the intervals later because I could sure use it

    ReplyDelete
  5. Derek MohamedFebruary 25, 2013 at 5:53 AM

    Was feeling a little beat today, was going to take an extra rest day. Decided to modify a bit and hit everything around 70-80%. Felt like a good active recovery day

    -box squats 3x3@315
    -snatches- played with power,split, squat up to 175, then did power,split at 195
    -OTM- subbed strict press at 135x1, 145x4, 2 rope climbs
    -did airdyne instead, 12 otm
    -1mile easy jog

    ReplyDelete
  6. UnknownFebruary 25, 2013 at 6:43 AM

    1) up to 154
    2) 319
    3) PP: 155/165/165/174/174
    C2B: 15/13/14/12/12
    4) complete. 316m best, 302m worst. That was rough. Was ready for it to be over around round 4.

    ReplyDelete
  7. TadpoleFebruary 25, 2013 at 7:25 AM

    1. 135-155-175-190-205 (first rep in, fail on 2nd rep)... matched my 1RM. Encouraging.

    2. 315# across

    3. 165# across/16-11-10-10-10. Butterfly sucked after the 1st set. One of those days....

    4. Lowest: 254m, Highest: 271m. On the average, 265m per round.

    Tired!!!!!!!!

    ReplyDelete
  8. Drake ComfortFebruary 25, 2013 at 7:45 AM

    1. built up to 170 (felt weak today)

    2. HBBS 3X3 265 ACROSS

    3. 165 across 15-11-10-10-12

    4. lowest 253m highest 310m

    ReplyDelete
  9. Kyle McDFebruary 25, 2013 at 7:54 AM

    1. 125... hands started to bleed from Sat.
    2. 165# Strict Pull ups (hands) 15, 8, 9, 7, 15(some kip)last set of PP got 9. I could have went much heavier but I was getting that weird "don't put heavy stuff overhead" feeling.
    3. No rower and I need to practice DU's
    1.62 2.84 3.56 4.85 5.73 6.55 7.84 8.93 9.49

    ReplyDelete
  10. PaulFebruary 25, 2013 at 8:03 AM

    First day posting my results, really enjoying the programming.

    M/25/155/5"4

    1. I've had shoulder issues the last 2 weeks, tried to snatch but my shoulder said no thank you. Worked upto 155 power and called it.

    2. 3x3 box squats 275,305,315

    Way to light, even the 315 was easy.

    3. 165,165,165,165,165
    18, 13, 12, 10, 10 (all Kipping, shoulder wouldn't let me butterfly)

    First set of pull-ups felt good, grip got tired after that.


    4. Rowing is my goat, best was 309, worst 258. Total 3374

    Overall really enjoyed the day.

    ReplyDelete
  11. Rudy KFebruary 25, 2013 at 8:59 AM

    1. 198
    2. 315, 355, 375
    3. 187 across- 18-12-11-8-7, c2b sucks. Can usually butterfly them but was just not having any luck with my timing today.
    4. 315-310-314-317-303-300-303-295-303-302-302-306....yowza

    ReplyDelete
  12. Taylor DomengeauxFebruary 25, 2013 at 11:50 AM

    M / 5'8 / 165#

    1. 205# complex. (Hit 225# for a squat snatch PR!!!!!)
    2. Low on time
    3. Push press: 175#
    C2B: 27,19,15,15,11
    4. Mostly around 285m...some in 300s some below. Have to go back a look at my rower memory.

    *on a high from the snatch PR, but it's over now and back to work tomorrow!!

    ReplyDelete
  13. UnknownFebruary 25, 2013 at 12:06 PM

    BW-163
    195#
    350#
    165 and 18-13-12-15-14
    Rowing lowest 291 high 297

    ReplyDelete
  14. UnknownFebruary 25, 2013 at 12:22 PM

    1.175 not clicking today something was off
    2. 275-295-315x2
    3. 155/14-165/10-175/9-180/8-180/8 need to work on my pull ups!
    4. 322-309-305-291-297-294-294-298-293-293-301-313

    ReplyDelete
  15. Mike BurnesFebruary 25, 2013 at 2:19 PM

    At the Fire House today, couldn't really simulate the stimulus from this WOD. Worked Goats instead, HSPUs, kipping and strict. Pistols and power cleans. And lots of mobility.

    ReplyDelete
  16. UnknownFebruary 25, 2013 at 3:09 PM

    This comment has been removed by the author.

    ReplyDelete
  17. UnknownFebruary 25, 2013 at 3:11 PM

    1. Snatch Complex
    Power Snatch + Squat Snatch, climb up to a max set.
    115, 120 p snatch failed squat.

    2. Box Squat
    3×3, across
    215/215/225

    strict muscle up attempts, actually closer to doing these then kipping, did some kipping mu attempts, fail fail fail fail.

    3. OTM x 10.
    Odd: 5 Push Press.
    Even: Max reps of unbroken C2B Pull ups.
    push press 125X4/6, 115/6, 115/6, 120/5, 120/5.

    4. Row
    12 x 1 min on/1 min off.
    Set the rower up for “timed intervals” and record meters for each round for a total of 24 minutes.

    255/257/252/251/251/254/252/254/249/251/246/259

    ReplyDelete
  18. dshamblinFebruary 25, 2013 at 3:25 PM

    This comment has been removed by the author.

    ReplyDelete
    Replies
    1. dshamblinFebruary 25, 2013 at 3:32 PM

      26/5'9/165
      1. 215. Pr power snatch by 5 lbs.
      2. 385. box was too high
      3. 185/50, 185/25, 185/20, 185/20, 185/10
      - felt hand tearing on last set so dropped.
      4. 310-309-309-305-301-301-302-301-306-301-300-307

      Delete
  19. Bubba HagoodFebruary 25, 2013 at 3:37 PM

    1. 145, 155 ended up being 2 power snatches (still a pr)
    2. 265,275,285
    3. 165#/22,15,10,10,8
    4. 302-300-289-291-290-290-291-290-290-290-293-303

    ReplyDelete
  20. AnonymousFebruary 25, 2013 at 4:19 PM

    23/5'7"/178

    1) 225# on complex
    2) box squat 315 across
    3) push press 185, 11/6/9/7/6
    4) will do later

    ReplyDelete
  21. UnknownFebruary 25, 2013 at 4:21 PM

    1. 185# (PR by 20#)

    2. 405 across on BBS

    3. 165 for PP, 15-9-7-7-8 on C2B

    4. Sharing a rower with my friend during this. Slowest was 306 at a 1:41/500m pace. Fastest was probably around 330-340 I'm guessing.

    ReplyDelete
    Replies
    1. UnknownFebruary 25, 2013 at 4:39 PM

      4. I only did the this for 12 min. So 6 x 1 min. on/ 1 min. off.

      Delete
  22. UnknownFebruary 25, 2013 at 4:39 PM

    1. 95 - Squat Snatch form SUCKS still
    2. 235,255,275
    3. Push Press - 135,135x3, 125, 125, 125
    C2B - 15,10,8,3 (had to use a slippery bar this round),10
    4. 279, 288, 286, (4.5 hour break), 284, 306, 292, 285, 280, 286, 279, 283, 291

    ReplyDelete
  23. UnknownFebruary 25, 2013 at 4:39 PM

    Taking a much needed break today. Hate to take a day off, but listening to my body and my back today..

    ReplyDelete
    Replies
    1. Kyle McDFebruary 25, 2013 at 6:34 PM

      Tell me about it, I feel if I miss a workout it's the end of the world. But nothing is more important than being rested and healthy. We've got to think in months and years, not days and weeks.

      Delete
    2. UnknownFebruary 26, 2013 at 1:26 PM

      Thanks Kyle. Been beating myself up all night and day for taking an extra rest day. Now I'm not sure if I should make up this workout or just continue on to the next? With the volume in this programming, you can never catch back up. Any advice from the more experienced folks out there?

      Delete
  24. UnknownFebruary 25, 2013 at 4:50 PM

    1. 225
    2. 375 across
    3. Push Press:205 c2b:25, 21, 15, 15, 12
    4. Row Intervals: 295, 298, 297, 292, 291, 291, 291, 292, 291, 291, 293, 291

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

    ReplyDelete
  25. AnonymousFebruary 25, 2013 at 4:52 PM

    1. Snatch Complex - finished at 115. Today felt good so I went for a PR on full snatch, and I got it. 125 :)
    2. Box Squat - 165, 175, 185
    3. Used 110 for Push Press - 6, 7, 6, 6, 5
    4. Row: 270, 266, 257, 253, 254, 250, 256, 254, 256, 249, 251, 255 - Total: 3, 071

    ReplyDelete
  26. UnknownFebruary 25, 2013 at 5:11 PM

    1) Snatch Complex = 145,165,185,205, 225(Failed SS but hit the PS for a snatch PR!) 185...like to end on a hit

    2)315,335,335

    3) 165 PP Across, C2B 13,6,9,7,11....Worked the butterfly C2B after I got raped in the final workout of Lovem or Leavem by everyone that had it

    4) Row = 321,314,319,320,307,311,318,308,311,314,297,307....Total = 3747 meters

    ReplyDelete
  27. PatSFebruary 25, 2013 at 5:32 PM

    Complex 175
    WOD 175 and 12,14,10,9,7
    Rowing 287,280,281,276,284,280,276,276,276,273,272,284

    ReplyDelete
  28. UnknownFebruary 25, 2013 at 6:06 PM

    1. 210 hips felt weak today

    2. 405 across

    3. 215 across & 17-11-10-10-10

    4. 295-287-275-277-274-275-271-269-264-254-269-292. Forearms just have out after the 8th set.

    ReplyDelete
  29. Britt ArbanasFebruary 25, 2013 at 6:48 PM

    1. 99#
    2. 145#
    3. 95# (5/4/4/3/3)
    4. Knees have been real achey, skipping rows but I really should do it... damn

    ReplyDelete
  30. UnknownFebruary 25, 2013 at 7:39 PM

    This comment has been removed by the author.

    ReplyDelete
  31. AnonymousFebruary 25, 2013 at 7:42 PM

    haha accidentally posted under my husband's account - you all would've looked at that and been like "wait, is that the same dude that cleaned 300# 5x on Saturday?!" anyway...

    1) 138#
    2) 208#
    3) 123# 10-10-10-10-12
    4) 269-270-272-271-271-266-269-266-264-269-270-273

    ReplyDelete
  32. potsyFebruary 25, 2013 at 8:08 PM

    1) 165 (175 not deep enough on squat snatch).
    2) 345
    3) 225; 21,11,10,8,8
    4) 318,312,308,303,301,301,301,303 301,304,305,328

    ReplyDelete
  33. AnonymousFebruary 25, 2013 at 8:59 PM

    1. 205 (at a deficit, 1st time doin that. Loved it.)
    2. 335across
    3. 205 max 29 least: 19
    4. Max:346 least: 322. Felt pretty consistent.

    ReplyDelete
  34. UnknownFebruary 26, 2013 at 2:56 AM

    1) 245
    2)Did OHS 185x5 205x5 225x5 235x5 275x2
    3)225 27,10,10,8,6
    4)315,297,295,293,301,303,296,295,300,306,312,339

    ReplyDelete
  35. UnknownFebruary 26, 2013 at 4:37 AM

    1) 185
    2) 315/335/365
    3) 185 / 25/12/10/10/11 = 68
    4) 247/288/270/274/277/278/268/270/266/268/277/295

    ReplyDelete
  36. Tiffany NormandinFebruary 26, 2013 at 7:07 AM

    Snatch complex- 120
    Box Squats 3x3 235/245/255
    Push Press- 115 across/ C2B: 12/12/10/7 hand ripped/5
    Row intervals: 266/264/264/259/252/261/259/256/255/256/250/263.

    ReplyDelete
  37. Dennis FurlanFebruary 26, 2013 at 3:03 PM

    1: 175
    2: 265-265-300 (Back Squat)
    3: PP @ 155 (Very sore shoulders), Total 80 CTB
    4: Had to quit. The class needed the rower :-(

    ReplyDelete
  38. Dr.HewittFebruary 28, 2013 at 12:00 PM

    1. 185#
    2. 3x3 @ 305#
    3. PP @ 165#, 25/18/15/11/12
    4. I will do these intervals Friday am

    ReplyDelete

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