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
Posted by at

61 comments:

  1. UnknownMarch 18, 2013 at 5:33 PM

    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!

    ReplyDelete
  2. UnknownMarch 18, 2013 at 6:41 PM

    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. UnknownMarch 19, 2013 at 5:15 AM

      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.

      Delete
    2. DannyBostwickMarch 19, 2013 at 10:50 AM

      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.

      Delete
  3. dshamblinMarch 18, 2013 at 7:14 PM

    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

    ReplyDelete
  4. Kyle McDMarch 19, 2013 at 5:58 AM

    This comment has been removed by the author.

    ReplyDelete
  5. TadpoleMarch 19, 2013 at 6:47 AM

    1. 255# PR!

    2. 3 rounds. Finished at 12:53.

    3. Done

    4. Gymnastics session.

    ReplyDelete
    Replies
    1. UnknownMarch 19, 2013 at 6:51 AM

      Nice PR tadpole!

      Delete
    2. TadpoleMarch 19, 2013 at 7:51 PM

      Thanks Mark.

      Delete
    3. TadpoleMarch 19, 2013 at 10:13 PM

      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.

      Delete
  6. PaulMarch 19, 2013 at 9:32 AM

    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

    ReplyDelete
  7. UnknownMarch 19, 2013 at 10:51 AM

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

    ReplyDelete
  8. UnknownMarch 19, 2013 at 11:06 AM

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

    ReplyDelete
  9. UnknownMarch 19, 2013 at 11:07 AM

    Burpee to 6" target

    ReplyDelete
  10. UnknownMarch 19, 2013 at 11:22 AM

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

    ReplyDelete
  11. dshamblinMarch 19, 2013 at 11:24 AM

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

    ReplyDelete
  12. Jesse SuessMarch 19, 2013 at 11:42 AM

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

    ReplyDelete
  13. UnknownMarch 19, 2013 at 12:24 PM

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

    ReplyDelete
  14. UnknownMarch 19, 2013 at 12:28 PM

    1) 255
    2) 20:12 RX
    3) check

    ReplyDelete
  15. Derek MohamedMarch 19, 2013 at 12:39 PM

    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.

    ReplyDelete
  16. AnonymousMarch 19, 2013 at 1:10 PM

    This comment has been removed by the author.

    ReplyDelete
  17. AnonymousMarch 19, 2013 at 1:13 PM

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

    1st day on this blog!

    ReplyDelete
  18. potsyMarch 19, 2013 at 1:29 PM

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

    ReplyDelete
  19. AnonymousMarch 19, 2013 at 2:22 PM

    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

    ReplyDelete
  20. Belinda ChouMarch 19, 2013 at 2:31 PM

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

    ReplyDelete
  21. Jubba SausageMarch 19, 2013 at 2:47 PM

    Just did the met-con.

    23:36

    ReplyDelete
  22. UnknownMarch 19, 2013 at 3:05 PM

    1. 255# PR

    2. 21:39 Rx

    3. Done

    ReplyDelete
  23. JoeMarch 19, 2013 at 3:35 PM

    1. 225# PR

    2. 24:06

    3. Complete

    13.2 - 236

    ReplyDelete
  24. mikeholmesMarch 19, 2013 at 3:38 PM

    1 - 120kg PB
    2 - 21:22
    3 - done

    ReplyDelete
  25. ThorvaldssonMarch 19, 2013 at 3:50 PM

    1. 220
    2. 21:36
    3. Later

    ReplyDelete
  26. Cody VellaMarch 19, 2013 at 3:52 PM

    1. 245#

    2. 21:05 RX

    3. Done

    Awesome WOD felt good.

    ReplyDelete
  27. Taylor DomengeauxMarch 19, 2013 at 4:19 PM

    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

    ReplyDelete
  28. UnknownMarch 19, 2013 at 4:32 PM

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

    1: 165#

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

    ReplyDelete
  29. AnonymousMarch 19, 2013 at 4:36 PM

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

    Love this Blog !!!!

    ReplyDelete
  30. UnknownMarch 19, 2013 at 4:39 PM

    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

    ReplyDelete
  31. AnonymousMarch 19, 2013 at 4:43 PM

    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.

    ReplyDelete
  32. Mike BurnesMarch 19, 2013 at 5:14 PM

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

    ReplyDelete
  33. UnknownMarch 19, 2013 at 5:49 PM

    1. 300 flat. Felt good on that one.

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

    ReplyDelete
    Replies
    1. UnknownMarch 19, 2013 at 6:07 PM

      That was a PR for me too. Stoked about that

      Delete
  34. SheldonMarch 19, 2013 at 6:04 PM

    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

    ReplyDelete
  35. UnknownMarch 19, 2013 at 6:07 PM

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

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

    ReplyDelete
  36. Brian BenderMarch 19, 2013 at 6:34 PM

    1. 255
    2. 22:21
    3. Done

    ReplyDelete
  37. AnonymousMarch 19, 2013 at 7:13 PM

    1. 295
    2. 20:16 Rx
    3. Done

    ReplyDelete
  38. UnknownMarch 19, 2013 at 7:22 PM

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

    1.) 185 pulled 205 to chin but FAILED

    2.) 28:47 slow go

    3.) Completed

    ReplyDelete
  39. UnknownMarch 19, 2013 at 7:32 PM

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

    1) 265# (10# PR!)

    2) 3RFT 11:25

    3) 20 min mobility

    ReplyDelete
  40. AnonymousMarch 19, 2013 at 7:38 PM

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

    2) 20:47 rx

    ReplyDelete
  41. Fernando RamirezMarch 19, 2013 at 9:29 PM

    This comment has been removed by the author.

    ReplyDelete
  42. Fernando RamirezMarch 19, 2013 at 9:54 PM

    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.

    ReplyDelete
    Replies
    1. UnknownMarch 19, 2013 at 10:22 PM

      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
    2. Fernando RamirezMarch 20, 2013 at 10:45 AM

      Cool. Thanks, Ty.

      Delete
  43. UnknownMarch 20, 2013 at 8:42 AM

    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.

    ReplyDelete
    Replies
    1. Fernando RamirezMarch 20, 2013 at 10:47 AM

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

      Delete
    2. UnknownMarch 20, 2013 at 2:31 PM

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

      Delete
  44. Dr.HewittMarch 20, 2013 at 9:28 AM

    1. 265
    2. WOD 18:23 Rx
    3. done

    ReplyDelete
  45. UnknownMarch 20, 2013 at 11:51 AM

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

    ReplyDelete
  46. UnknownMarch 20, 2013 at 12:26 PM

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

    ReplyDelete
  47. UnknownMarch 20, 2013 at 2:37 PM

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

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

    ReplyDelete

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