Monday, March 18, 2013

Tuesday 3.19.13


ALL ATHLETES
1.  Hang Power Clean
1 RM

2.  5 RFT:
20 Burpees
15 Hang Power Cleans, 135/95
400m Row

3. Hip Extensions
3 x 30, not for time


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

63 comments:

  1. Won't be able to workout tomorrow so I did this today instead. Thanks for posting this early today Ben!

    1. Worked up to 235 (PR). Failed twice at 245.

    2. Subbed 45lb SDHP (40 reps) for 400m row. 24:36.

    3. Done!

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  2. What are youe thoughts on jogging on recovery days? I have heard that easy paced jogs around 30 mins can aid in recocery and have some benefits in increasing oxygen uptake. Not sure what anyone thinks about this tho or if it is a good idea or not. Curious to hear opinions

    ReplyDelete
    Replies
    1. At the games Matt Chan did 45 minute slow easy recovery rows the day after Camp Pendleton, and he knows more than I do, so I've been jogging/rowing really easily on off days. "Active Recovery", just hard to resist the urge to push harder.

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    2. I do it, I feel it definitely helps. Typically I will do a 20-30 minute row at about a 2:10 pace, my 2k pace is about 1:49, so it's really easy pace. I actually flip the monitor back and go off the timer so I resist the urge to pick up the pace. Just trying to get fresh blood to my legs. I also do it in warm ups on days where I'm feeling a little bit smoked or cold days when things are really tight.

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  3. 26/5'9/165/southeast
    Havent posted in a few days. Just havent gotten around to it. Back to posting now!
    -got 355 on 13.2

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  5. 1. 255# PR!

    2. 3 rounds. Finished at 12:53.

    3. Done

    4. Gymnastics session.

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    Replies
    1. I only did 3 rounds. Open gym session finished. I allocated 10 mins for the BB work, then another 20 minutes for the metcon, but was asked to clear up in 15 minutes while doing the metcon.

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  6. 1. 245# 265 3 Attempts failed
    2. 3 round time 11:35 5 roound time 22:00
    3.complete

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  7. At work today so no rower did

    255 hang squat clean (tried to power my body likes to go down)

    5 RFT
    20 burpees
    15 hang power cleans
    30 du

    17:10

    Real nasty wod, could only imagine with a rower how bad it would have been. Grip was a factor.

    3x20 ab mat sit-ups

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  8. 1.280# hang power clean PR super happy with that today!
    2. 20:03 RX everthing unbroken smooth and steady
    3. doing later

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  9. 1. 225... Stayed light, lower back a bit tender
    2. 21:55Rx
    3. Complete

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  10. Not feeling well today - did 1 round of The Great Gatsby, 5:37 @ 95#

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  11. 26/5'9/165/southeast
    1. 270 PR. Video is on fb page. It was sloppy... but got it.
    2. 15:50
    3. Complete

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  12. 30/5'9/177/northwest
    1. 200# failed 205# twice
    2. 24:32
    3. Completed

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  13. 24/5'11/195/southwest
    1. 225 sub max
    2. 19:09 unbroken
    3. Complete, unbroken

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  14. Hpc - 290pr. Thought it was 285 but had an extra 5 on one side. Oops! I'll take it though

    Wod- 18:17

    Ran outta time.

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  16. 1.255# PR
    2. 22:01
    3. Will do

    1st day on this blog!

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  17. 1) 295 PR
    2) 3 rounds ~13 min
    3) dun

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  18. 1.) #275 hang power, #285 hang squat...both PRs!

    2.) 24.51...no energy what so ever but worked through it

    3.) Done...love these

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  19. I was only able to squeeze in a bit of this workout today during lunch break
    3rds in 11:45

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  20. 1. 225# PR

    2. 24:06

    3. Complete

    13.2 - 236

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  21. 1. 245#

    2. 21:05 RX

    3. Done

    Awesome WOD felt good.

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  22. M / 5'8 / 165#

    1. 275# (video below)

    http://www.youtube.com/watch?v=BrI6Is-JodY

    2. Metcon 3RFT:

    =9:39

    3. Skipped good morning yesterday got the hammies nice. Rolled out for about 10-15 mins

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  23. M/5'9 140-144# 14 yrs old:

    1: 165#

    2: 20:25 (95......50 on air dyne instead of row)

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  24. 1) 100kg @ 74kg
    2) 23:09
    3) Done

    Love this Blog !!!!

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  25. 1. 265#, 270#f
    2. 17:13 rxd unbroken
    3. Recovery airdyne while counting for Taylor
    4. Hip ext...done
    5. Ice bath to come

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  26. 1) 155 PR! My old tested 1RM Power Clean is 150 - so I hope this means this got better, too! :)

    2) 22:32 RX

    3) Done

    Did a few practice muscle-ups. Feeling better! :) Still just one at a time with rest in between, but I will take it.

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  27. 1) 265
    2) Really felt horrible today did three rounds around 14 minutes

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  28. 1. 300 flat. Felt good on that one.

    2. 22:28rx. Unbroken on burpees. Trying to gain some momentum going into Thursdays WOD.

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    Replies
    1. That was a PR for me too. Stoked about that

      Delete
  29. Yesterday's work-

    1 - OHS - 135, 155, 165, 175, 185

    2 - switched it up a bit - 10-9-8-7-6-5-4-3-2-1 thruster @ 115 and pull-ups = 10:20

    3 - 3x25 Abmat sit-ups

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  30. 1)315, 2nd attempt- Pull felt good
    2)19:08 RX
    3)Completed

    m/25/5'6"/177/Southeast

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  31. M/5'11"/180#/22yrs/north central

    1.) 185 pulled 205 to chin but FAILED

    2.) 28:47 slow go

    3.) Completed

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  32. M/6'2"/205/24/South West

    1) 265# (10# PR!)

    2) 3RFT 11:25

    3) 20 min mobility

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  33. Did a 20 min EMOM
    Odd min: 1 C&J @ 80% 165#
    Even min: 30 double unders

    2) 20:47 rx

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  35. 1. 265#, failed 275#.

    2. 5RFT - 21:40. I see a lot of people hit 3 rounds of this, did I miss an announcement to scale it?

    3. Done.

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    Replies
    1. Nah man. You didn't miss anything. I can speak for myself, only did 3 simply because I felt like shit. Decided to scale a bit.

      Delete
  36. 5 rds:
    20 burpees
    15 hang cleans 135
    400m run

    24:49

    I haven't had a training partner in about a year now and i'm learning in this years open that my metcons have taken a big hit. It's been a great year for strength gains but i'm not happy with my open performances so far. Going to post here and try push myself to catch some of you firebreathers. tough hitting this wods day in and day out with full intesnsity in a garage, gets lonely haha.

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    Replies
    1. Glad to have you here. Best of luck to you.

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    2. Same situation here man... That's why I need and use this community! I need the competition, so bring it!

      Delete
  37. 1. 285#, p.r.
    2. 18:13, rx
    3. Done

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  38. 1. 155#, PR
    2. only did 3 rds Rx, 12:14
    3. Done.

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  39. 2.) 25:12 Rx
    3.) done aaaaaand done.

    first OFFICIAL WOD on the books at CFNE today. YESSSSS!

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