Friday, February 22, 2013

Saturday 2.23.13

Rachel Martinez.
1.  Clean
5 sets of 5, TnG
Post Scores for all 5 sets

2.  For time:
1000m Row
20 Cleans, 185, 135 - are these power or squat cleans?  good question - read the FAQs
50 Pull ups

3.  "IRIS"*
4 RFT:
9 Snatches, 115/80
30 Wall Balls, 20/14
58 Double unders

* The "Iris" wod is for Dallas Hagler, his wife and the entire crew at CrossFit Mobile in Mobile, AL.  Our thoughts and best wishes are with you guys.  


"Significantly improve your 400 meter run, two thousand meter row, squat, 
dead, bench, pull-up, and dip. Now you are a more formidable being."
- Greg Glassman

50 comments:

  1. Im loving all the quotes from coach! Cant wait to get after this!

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  2. Huge thanks to Ben. Also thanks to Will Richardson and CrossFit Mobile. I expect to see some special numbers from everybody.

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  3. Ben, the Phil Jackson of CrossFit. Thanks a lot man. Lets have a great Saturday guys. You guys all rock and I like how we share our progress and knowledge with one another. Lets push that threshold and enjoy the rest of the weekend.

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    Replies
    1. Hahaha Phil Jackson of Crossfit. Best thing I've heard ever.

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  4. Another thanks to you Ben from a CF Mobile Competitor! We love the Pain!!!!

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  5. Does anyone on here log their training from here on beyond the white board?

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  6. 1. Played an alumni basketball game. 35/40 mins total played.

    2. 155-175-195-215-235# PR

    3. 9:39

    4. Skipped, legs cramping already.

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  7. 1.)#-135,165,185,205,225(PR)
    2.)11:30, these workouts get the best of me
    3.)Skipped, no time...reverse hyper and rest have a good weekend all!

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    Replies
    1. Thanks mike! Glad to see you posting awesome job today

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    2. Thanks buddy, following a week behind wasn't working,wasn't being consistent. Time to follow the programing in real time

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  8. hey everyone ! miss j guys! been do busy getting ready for my grand opening party going down today ... I've been getting the work done. ! just haven't been posting! I'll be back on track Monday ! the last 2 days killed me! bench and dips is a horrible combo!

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  9. 1. 225,245,265,275,295 (video of 295 to come)
    2. 7:58 felt really good this week for some reason.
    3. No time. Doin this tomorrow.

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  10. 1. 135, 165, 185, 295, 225
    2. 8:53
    3. 13:01

    * cleans felt super weak all the way around. All singles on metcon.

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  11. 1. PC's 165, 185, 195, 215, 220x4 Pr's here.
    2. 9:34 1000m run Subbed
    3. 3 tears from the pull ups so I had to leave it there.

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  12. M/5'9 144# 14 yrs old:

    1: 95-105-115-125-135
    2: 10:04 (135 and 120 on air dyne subbed for row)
    3: 20:30 (80, 15) got what I got, can't complain.

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    Replies
    1. Nice job Dwight. Love to see your posts. You're killing it. Keep it going. Just make sure you're being smart about rest and recovery and make sure to HAVE FUN!!!!

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  13. 1. 165,185,205,225,245*3 (f)
    2. 8:18 rxd....row-3:39, slow
    3. 12:29rxd

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  14. 1) 155,185,205,225,235x3 (TnG PR)...Grip failed after setting the 3rd clean back to my waist

    2)8:02 RX

    3) 13:41 RX

    Hit this at 630am....definitely a lot earlier then I am used to waking up so pretty happy

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  15. M/5'11" 208 33
    1) 185,205,225,225,225 x 4 Need to work TnG
    2) 10:41
    3) 19:38

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  16. 1.235 TnG
    2.9:51
    3.17:02 This got the best of me it was so much harder than I expected It was a pleasure and honor to do it though. :)

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  17. 1 - 155, 165, 185, 215, 225 (only 2 reps touch and go)
    2 - 10:26
    3 - Ran out of time after 2 rounds + snatch and wall balls

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  18. 1. 195, 205, 215, 225, 235 (PR)
    - feeling the same pain in my high glute from a couple weeks ago. it seems like it's always the heavy TnG stuff that aggravates it, particularly the negative movement, so I stayed away from the rest of the lower body stuff for the day. Instead did:

    - AMRAP 15:
    7 Strict HSPU's
    14 C2B Pull-Ups
    - Got 8 rounds + 1 HSPU.

    - Pretty sure I'm going to take this next week off to fix my hip and recover up for the Open.

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  19. 1.) 185-205-205-225-225

    2.) 10:05 Rxd

    3.) 15:10 Rxd

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  20. 1) 198/209/220/226/231(4)
    2) 11.04 (was tired from the start, tough week at work was unable to work out all week)
    3) skipped due to time.

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  21. 1- 165, 185, 205, 205 (All power clean)
    2- 11:15
    3- 3rds+9 Snatches at 15min cap

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  22. 1. 115-120-125-130-135!!!! 5 TnG reps at 135 is GREAT progress for me!!

    2. 16:01 - Well, cleans made me feel good during workout one - then we got here! :) I did 10 at 135 then reduced to 125. Still, progress!

    3. 14:31 RX - Great workout. These type of MetCons are my "wheelhouse." Throw a little more weight on there, and I kind of fall apart lol. That is why I appreciate all these programmed WODs with heavier weights! So- thank you!

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    Replies
    1. All of mine were full Cleans for #1, btw...Thought that is what we were supposed to do! :)

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  23. Damn!! Felt like I was paused and some gang in LA & NY just jumped me and beat the hell out of me. Haha.

    1. 185-205-225-245(pr)-270(pr). Felt real explosive on those cleans today.

    2. 9:27rx blah blah

    3. 14:47rx damn doubles!! Good thing for rest day tomorrow Thanks Ben!

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  24. 1)143-153-163(3)-163-165
    2)11:48
    3)18:09 wall balls kick my butt

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  25. 1. 225, 245, 265, 225(hang squat), 225 (power)
    2. 7:25
    3. 11:13
    Good times at CFNE with the competitor gang today. Fun to not train by myself in the garage for a change!

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  26. 1. 165, 185, 205x4, 215, 225
    2. 8:57
    3. 16:37

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  27. 1) 185,205,225,245*3,265*3. These were more muscle clean than power. Need to work on my fundamental technique of getting my elbows up and catching with some leg bend
    2) 8:37
    3) 15:42

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  28. 1. 155/175/195/215/235

    2. 11:27 Rx

    3. 21:49 Rx

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  29. 1. 155/175/185/195(pr)/205x3
    2. subbed in the CFNE class WOD 50-35-20 WB (20#)/pullups 10:04 felt slow - very beat up from last weeks wods and boxing

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  30. Not bad considering last night I jumped off a footbridge then killed my ankle jumping a barbed wire fence then walked for 4 hours in the snow til 5:30am last night

    155, 185, 205, 225, 235x4

    9:18

    Biceps felt like they were going to explode so I only did 2 rounds of the last thing

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  31. 165, 185, 215, 235 kinda, lost my grip on the pull, dropped under but bar was out in front so I landed on my toes ass to grass, then dropped to my knees, then stood up one knee at a time. It was pretty.
    2. 9:27Rx
    3. 15:07Rx

    Had some reasons and excuses to why I didn't do as well as I wanted to, but so does everyone else.

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  32. Tried to make up some of yesterday's work in a limited time frame tonight. I also couldn't count tonight for some reason.

    Push Press - 135, 155, 175, 185 (not sure if 4 or 5), 185x3

    For time:
    100 Russian KB Swing @ 70#
    20 bench @ 185 (maybe 19 or 21, I don't know)
    20 dips

    Had to cut it there at like 11:45.

    I'm taking my Professional Engineer exam in April and its eating up lots of my spare time.

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  33. Awesome times everyone! Thanks again to Ben!

    1) 155/175/195/215/225/235F-4reps
    2) 12:54 Rx
    3) 16:36 Rx

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  34. 1. 185, 205, 215, 225, 225
    2. 8:25 Rx
    3. 12:30 Rx

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  35. 1.)225, 275, 285, 300, 315(2, pull was donesos) Sorry Dex!
    2.) 9:50, had no gas
    3.) Skipped, no gas and shoulders could have definitely not taken it.

    Video of 300:
    https://www.youtube.com/watch?v=bVr5WcYv8d0

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  36. 1) 135-155-175-185(4/F)-185
    2) 13:06 Rx
    3) 19:42 Rx

    First time on the blog/workout, awesome and humbling. Although late in terms of being competitive this seaason, I'm looking forward to following the program and am inspired by the machines on this site. Thanks for providing this Ben! Cheers - Joe Whisney

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  37. 1. Low back just felt horrible today, very tight and painful when I flex my lumbar. Worked up to 205 and stopped there. Anyone else have or had lumbar/sacrum pain? How long did it take to heal?

    2. Used 45 lb barbell and did 100 sdhp's for the row. Low back loosened up enough to do the cleans. 12:20 Rx

    3. Skipped, enough on the back for one day. Did a 5k instead with six sprint intervals thrown in.

    Need to heal up in the next 10 days!

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