Monday, February 25, 2013

Tuesday 2.26.13

McD dares to touch the Devil's Tricycle.

1.  Clean Complex
Power Clean + Squat Clean

2.  Front Squat 
3/10RM

3.  OTM x 10
Odd: 5 Hang Squat Clean
Even:  15 Box Jumps, 30/24" - games standards.

4.  Run
6 x 400m Run, 1 minute rest
Record times for all six rounds


“If you can brag about either a low 4’s mile or a high 4’s bench press 
you could also be a lot fitter.” (No one has both.)
- Coach Greg Glassman

49 comments:

  1. I'm not sure what's happening to me... I'm actually looking forward to running.

    ReplyDelete
  2. Does the Clean Complex mirror this ??

    http://crossfitnewengland.com/2012/10/22/tuesday-10-23-12/

    ReplyDelete
    Replies
    1. the clean complex is done exactly as stated above....

      1 power clean then 1 squat clean (without dropping the bar)- hit both attempts and climb up in weight to a max set, just like the snatch complex on Monday

      Delete
  3. 1) up to 254. Missed second clean at 260.
    2) 3rm: 275
    10rm: 220
    3) cleans: 198/198(4)/187/187/187. Box jumps done. Wod was really rough. Legs were worn out from the start.
    4) done outside in the rain on a 100m down and back route. Fastest: 1.25. Slowest: 1.38. Felt slow, just couldn't make my legs move any faster.

    Today's wod was rough. My legs are going to be dead the rest of the day.

    ReplyDelete
  4. Got started at 4:45 this morning so I could get some training time in with the guy who coaches the 5:30 class at the box. Also did things a bit out of order because of it.

    1 - 245

    3 - 4 rounds at 185 and we had to call it because class was about to start

    2 - 305 (5# PR), 260 (5# PR) yay squats!

    4 - It was just over 15 minutes total, splits were like 1:33 to 1:52. Boo running.

    ReplyDelete
  5. 1. 255# PR

    2. 3RM 310# PR
    Downhill.....10RM... 280x1, 255x5... Just stopped.

    3.
    Odd: 2x5 185#, 3x3 185#
    Even: 5x15 check

    4. Skipped. Too dark to run.


    Timing of rest day cant be any better. Need to refresh mentally.

    ReplyDelete
    Replies
    1. Just edged me out on the complex AND the 3RM Front Squat! Nice work.

      Delete
    2. This comment has been removed by the author.

      Delete
    3. Sheldon, I know we're pushing each other here the best way we can. That's how we roll bro!

      Delete
  6. This comment has been removed by the author.

    ReplyDelete
    Replies
    1. 25/ 5'8" 165

      elt weak today.

      1) 205, 220 PC missed SC
      2) 255x3, 225x9 (fought tooth and nail for 10)
      3) 165#
      4) 12:46 total 2.0 incline 10.7-11 speed

      Tired.

      Delete
  7. 1. 265#PR, honestly, I did this to edge out Tadpole. Would have stopped at 245 so thank you for the motivation.
    2. 3RM 305#, 10RM 255#PR
    3. Did a set at 235#, it was really heavy. So I went down to 225#.
    4. Trying to find a 400M track. If not I will do it with 200M turn arounds

    ReplyDelete
    Replies
    1. I am sure you will "find" a track at a pre-school.

      Damn nice FS triple!

      Delete
    2. You're a beast Connor. Likewise, I try to catch up to you, Taylor and the other guys on the Metcons. We all hustle here, so let's keep pushing each other. 1% better everyday bro.

      Delete
  8. 1) 255 top set

    2) 295 / 265....Felt that complex

    3) Even = HSC @ 185
    Odd = 30" BJ...Done

    4) :59, 1:01, :57, :57, 1:05, :58...Lungs felt real good running outside

    ReplyDelete
  9. M/5'9 144 14 yrs old:

    1: 155
    2: 175
    3: finished with 105 and 24"
    4: 1:30-1:37-1:48-1:41-1:43-1:31

    ReplyDelete
  10. 1. 250
    2. 285, 300(2)
    235
    3. 185# across on hsc
    4. 1:05, 1:16, 1:20, 1:24, 1:24, 1:21

    ReplyDelete
  11. 1) 245, missed squat on 265 and 255
    2)275(285 x2)
    3) DNF started 185,scaled to 165 then missed box

    ReplyDelete
  12. 1.) #245...went straight to #265 hit the power clean(#15 PR) but missed squat.

    2.) 3RM-#285 PR... 10RM-#245 PR

    3.) #135, 155, 155, 165 and did all box jumps....did 4 rds my back got super tight

    4.) No time.....squeezed in some reverse hypers!

    ReplyDelete
  13. 1. 275
    2. 286/242
    3. Had to run off to work, Took Ben's advice and finished up with the runs, as cleans and box jumps are in my wheel house.
    4. 1:13-1:18-1:26-1:27-1:26-1:26

    ReplyDelete
  14. 1: 225
    2: 205-215-225 (Got it wrong) Did 3 x 10 RM.. haha...
    3: Hang Squat Clean @ 155 across
    4: 1:st 1:06 - 6:th 1:22

    ReplyDelete
  15. One of those days. Wasn't feeling it

    1. Clean complex to 245. Felt sloppy so stopped there
    2. Fs failed on rep 3 at 315. Stopped. No 10 rep
    3. Skipped
    4 estimated distance 400s. Course is probably close but not sure. Times were 1:19 to 1:35

    Not sure if I was just tired or didn't take enough time to warm up but happy that I did what I did. Was going to skip the runs but I'm glad I did those. Tomorrows another day!


    ReplyDelete
  16. 1. Clean Complex up to 140!
    2. 145-150-150
    3. Hang Squat Clean @ 125. Really happy with this! Did all unbroken! Which probably means I should have used 130 :) Rebounded all of my 24" box jumps, too - progress!
    4. Ran inside around my school, which is close to 400 meters - but has the extra added obstacles of stairs and up/down ramps. Tons of fun :)
    1:45
    1:47
    1:50
    1:49
    1:48
    1:43!!

    ReplyDelete
    Replies
    1. So, I did the FS wrong. I did three sets of 10 lol. Oh well!

      Delete
  17. clean complex up to 145, 155 funky shit happening with right elbow and pissing me the fuck off. went to front squats did 195 (my usual 3rm)for 1 failed second said fuck you bar.
    jumped in with class.

    12 min amrap 12 front squats 105, 12 ttb, got 2 rounds unbroken on ttb which is more than ive ever done so that's good since its a goat. all squats unbroken.
    6+17
    worked on clean technique with 105 and peaced out.

    ReplyDelete
  18. 1. 250# (Tried for 275, ended up getting a PR on Clean by 10#)

    2. 3 RM: 340
    10 RM: 300 (only 8 reps)

    3. 5-5-4-2-2 on 185 HSC
    All 15 on every set of Box Jumps

    4. 1:17, 1:32, 1:29, 1:30, 1:35, 1:27

    ReplyDelete
  19. Life happened yesterday so I'm a day behind.

    Monday 2/25/13
    1. Snatch felt weak 195#, 205# fail
    2. 305#, better than last week
    3. 185#...29,15,12,12,11
    4. 288,289,294,289,284,278,279,282,284,285,286,291

    ReplyDelete
  20. 26/5'9/165

    1. 245, 255, 265X
    2. 3RM: 285 10RM: 245
    3. 205: 5/15, 5/15, 5/15, 5/15, 5/15. unbroken.
    4. 1:01 - 1:06

    ReplyDelete
  21. 1-225
    2-315x2 fail on 3rd rep
    235 pr
    3-135 hang squat clean all box jumps done
    4-1:25/1:25/1:20/1:20/1:15/1:10

    ReplyDelete
  22. 1. 215 very happy with this
    2. 275/235 10 lbs off from pr on each - was feeling heavy
    3. Squat a thon WOD first end at 5x165 the last 4 at 5x175 all box jump accomplished - damn!
    4. no run today - too devastated from WOD

    ReplyDelete
  23. 1. 310
    2. 3RM-355 10RM- 285
    3. Completed HSC-235 30" Box Jumps
    4. 1:09, 1:25, 1:16, 1:28, 1:20, 1:24 (can you tell which way was up hill?)

    ReplyDelete
  24. 1. 305. Surprised I hit that

    2. 325/275

    3. 225-225-185-135x2 had to share bars so lost a lot of time rearranging plates.

    4. Done. Lower back burnt.

    ReplyDelete
  25. 1) 178
    2) 203x3, f210(2), 165x10, f175(9)
    3) only used 123 on this, all box jumps rebounding
    4) 1:28 (too fast for me), 1:39, 1:41, 1:42, 1:46, 1:43

    ReplyDelete
  26. Runs first (times in seconds): 81, 81, 81, 88, 92, 95
    Complex: 245
    WOD: 185

    ReplyDelete
  27. 1. 285 no excuse. Not focused.
    2. 3rm: 335 10rm 295
    3. HSC: 235 box jumps 30" (jumpers knee flared up after)
    4. Ran them. I suck.

    ReplyDelete
  28. 1) 275
    2) 335x3, 295x10
    3) 185/30" last round of BJs took over a minute
    4) 1:38,1:41,1:47,1:48,1:49,1:33. Glad I got these done

    ReplyDelete
  29. 1) 255
    2) 325/275
    3) 185 ( too heavy) didn't miss any cleans but missed 12 box jumps.
    4) 1:40,1:40,1:40,
    1:41,1:38,1:35

    ReplyDelete
  30. Clean complex: 165 (can squat clean 170+ just can't get my elbows through fast enough for power clean)
    FS:3RM 205(my previous 1RM), 10RM 175(5# pr)
    OTMx10: (even) 5 hang cleans (135 across, unbroken)/(odd) BJ 24" (all rebounded besides last set)
    Runs: 6x6 shuttle sprints in gym 1 min recory between sets.

    ReplyDelete
  31. Talk about tomorrow's another day....
    1. 245# then my low back seized up
    2. only did 3rep up to 255 since low back was locked up
    3. only managed 135# HSC and 30' box
    4. total time for runs including rest was 13:25 (avg 1:24 per 400m)

    Getting adjusted, rest, ice, mobility, and pray things are better by tomorrow!

    ReplyDelete
  32. 1) 315, failed squat clean at 335
    2) 3 rep @ 315(previous 10 rep max) legs were shot
    3) 185/30'
    4) tried to keep up with Dr. Ry, finished a minute or so after him around 15:00 min total

    ReplyDelete
  33. 1. 255
    2. 275/245x8
    3. Missed this had to coach class thought the sled sprints were more important
    4. did indoor sled work instead weather on cape was horrible 30 seconds on 30 seconds off x 6 rounds with 180#'s on sled not sure how much the sled weighs 150-200lbs maybe? These made me appreciate 400's really tough.

    ReplyDelete