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Taylor D.
1. Complex
Front Squat + Push Jerk + Front Squat + Split Jerk
Taken from a rack. No thrusters. Work up to a heavy set.
20 Clean and Jerks, 155/105
1000m Row
20 Clean and Jerks, 155/105
3. Airdyne
Max Calories in 2 mins
If you don't have an airdyne row max cals in 2 mins.
The bowflex in the background is the secret to success!
ReplyDeleteCurl. Heavy. Often.
DeleteBam!! You know it Ty!! Concentration, dumbell, straight bar, cable curls, hammer curls, they all do the trick!
DeleteMan I need to start producing so my training partner stops killing me on the blog. Nice work buddy, and yes the bow flex is his secret
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteLol the cave has endless wonders
ReplyDeleteBOWFLEX!!!!
ReplyDeleteFor #2, Squat Clean and Jerks?
ReplyDelete1 - 215
ReplyDelete2 - 13:42 w/ 850m run (20m elevation change)
Not a blazing time, but I couldn't drop the bar from overhead. That first hill on the run was awful, pure jelly legs. It was awesome to turn the corner and see the sun rising over Philly though, gave me a nice boost for the 2nd set of C&J. Did both sets in about 3:45.
28/6'0"/185
Damn Taylor, lookin good.
ReplyDelete1) 225 (245f) - still having a tough time dropping the bar to a front rack on my collar bone. Nonetheless this was great practice for maintaining a good grip on the bar.
2) 9:31
3) alternate wod (from our team programming) - OTM 20 alternating: 2 rope climbs, 8 deficit hspu
225, failed split jerk at 245. Overhead didn't feel great, left it there
ReplyDelete7:45. Had 2 no reps in the first set, would have gone unbroken but dropped when I got no repped. Should have stayed on it and gone unbroken anyway.
50 calories. I love the airdyne. So. Much. Fun
1. 275
ReplyDelete2. 6:50
3. 55 cal row in 2 min
Great morning. Thankful for all you guys and this programming.
Dex- you film it?
DeleteNope. Guess I should start doin that. I did the clean&jerks unbroken till the last 5 reps and Row'd a 3:35-340 1k. Apparently if you don't have it on film you didn't do it is what I'm told haha.
Delete1. 220. Could have gone a lot heavier but hand was starting to feel the jerks.
ReplyDelete2. Rx- 10:59...tried to take it easy on the hand, did trips and doubles on the cleans
3. 46, yuck
Are these workout suppose to be back to back or rest a hour or so in between.
ReplyDeleteyou're resting at least a few minutes to 5 between different sections of the WOD
Delete245
ReplyDelete8:36 anyone sub 8 on this is a savage. My legs were toast from yesterday and the day before
Forgot to check after I fell off the bike haha
The complex loosened me up man. I was super sore in my glutes this morning.
DeleteHell yeah I saw your time when I woke up and was like fuckkk
Delete1 day behind this week ... excited to do this one tomorrow ! yesterday's work done today!
ReplyDelete1)245
ReplyDelete2) 9:35
3)56 cal
1) 198. Jerk is a huge weakness of mine
ReplyDelete2) 9.15 as rx'd
3) 52cal on rower.
1) 72,5kg (159.84 lbs)
ReplyDelete2) 10:32
1. 240#
ReplyDelete2. 10:46 Rx
3. 48 calories on the rower
1. 255#
ReplyDelete2. WOD 8:45
3. Jared's grandma's airdyne doesn't count calories anymore but by 2 minutes my legs were fuct
Funniest comment I've read in a while. Bad ass! hah. Reminds me I should go on an elderly airdyne expedition too so I can do this stuff.
DeleteM/5'9 140# 14 yrs old:
ReplyDelete1: 145lb
2: 10:42 (105)
3: did max distance on air dyne than calories, I got 74
1) 140
ReplyDelete2) 11:28rx
3) No Airdyne- used rower - 35 calories
M / 5'8 / 165#
ReplyDelete1. 255#
2. 8:11 RXd
3. 83... Have two airdyne's but they are old school and don't count calories just distance. So I believes that 83/100 of a mile
1. 265#
ReplyDelete2. 8:43 RX
3. 77 on Airdyne next to Taylor
M/26/6'0/185#
ReplyDelete1. 205# I feel like I dialed in the jerk for the first time today, both push and split. I couldn't be happier with that weight.
2. 14:40something. Form really broke down on the second set of C&Js.
3. 47cal on C2 rower.
1. 235#...did not greedy enough to go 245#
ReplyDelete2. 10:34
3. Rower, 45 cals.
1-185 stayed light and worked technique
ReplyDelete2-9:43rx
3-61 cal on airdyne
Hey all! My names Jon, and I've been following this program since December. I've loved it and enjoyed pushing myself to chase the scores of all the great talent following this program. Figured I should start posting, I'm 22 years old, #170, and train/coach out of Small Town CrossFit in Westborough, MA.
ReplyDelete1.)#225
2.)7:38 RX
3.) 55 cals on the rower
Atta boy Jon!
DeleteHey Derek! We have an entrance now haha need to try and WOD together again
DeleteComplex 225
ReplyDeleteWOD 8:48
F-in airdyne 49 calories
1)285
ReplyDelete2) 8:01 RX
3) saw Dr. Ryan on "jared's grandma's airdyne" and chose to pass on this. New airdynes arrive next week to CF Rte 1 !!
This comment has been removed by the author.
ReplyDelete1.) 335 on the complex
ReplyDelete2.) 6:52
3.) 72 calories on the Dyne.
Video of the 335# complex, split jerk was dirty:
https://www.youtube.com/watch?v=RD6vFB27XAQ
Good lord. BEAST
DeleteWouldn't expect anything less from you will
DeleteWow super impressive numbers Will!
DeleteF/25/145#
ReplyDelete1) 185# pr on push jerk
2) 9:02 rx
3) 37 cals on airdyne - one word: hate
complex:
Deletehttps://www.youtube.com/watch?v=B2Aj4Ontzes
1. 275 failed @ 305 on the negative
ReplyDelete2. 9:23rx
3. 42
Only time for the WOD
ReplyDelete10:52 rx
1. 225 (245f)
ReplyDelete2. 8:37Rx
3. Did the giant sets from yesterday
No airdyne? You missed out. That was the most pleasant and enjoyable 2 minutes ever :)
Delete1. 215 - Sloppy jerk movement, so I did it a for a few sets. Working on technique.
ReplyDelete2. 9:58
3. 42
1. 120kg didn't go any heavier, still building left shoulder up
ReplyDelete2. 9:56 one of the those where you just have nothing right from the start
3. 43 cal on the rower
1. 205# Shoulders felt quite irritated so stopped.
ReplyDelete2. 9:23 RX
3. 41 Cal on the rower.
Back at it after 5 restless days of rest after tweaking my back.
ReplyDelete1) 265, felt good, had more but didn't want to push it
2) 8:15
3) 56cal on rower. Definitely have 60 in me
Squat Clean or power ?
ReplyDeletePower.
Delete1. 170 felt great... got soft in the arms when I split 175 .. made a second attempt but missed
ReplyDelete2.7:50 slow and steady on the row .. tried to hold on to the bar as long as possible but didnt push to failure
3. no airdyne - row 40 calories in 2 min.
Ben Bergeron your my hero! lol
we r going to be killin regionals this year! n e chance we can find out about comp blog shirts!? would love to sport one!
1- 200#
ReplyDelete2- RX.... 11:27. Was shooting for sub 10... The fu**ing row killed me! Damn, need work on endurance big time. Lungs were on fire.
1. 215# back was weak today
ReplyDelete2.9:12
Back finally felt good enough to pick up the barbell again. Still tight and sore esp in the morning, but getting better. I was giddy like a kid in a candy store picking up that barbell. Spent the past week and a half working goats - mostly double unders, hspus, muscle-ups. Was probably a good break from the barbell.
ReplyDelete1. Worked up to 225. Felt surprisingly good, but stopped there.
2. Don't have a rower, and been wanting to do Grace for a while, so gave that a shot. 135lb clean and jerk 30 reps for time - 3:23
3. Again, no rower or airdyne. Did 10-8-6-4-2 KBs 55lb with 50-40-30-20-10 DU's in between. For time - 6:14. Couldn't keep DU's together today...
1) 255-felt good
ReplyDelete2) 9:09
3) sear -dyne 12calories not same as airdyne
--still feels terrible but calories read out way less
1) 245
ReplyDelete2) 8:36
3) 74