Saturday, April 13, 2013

Sunday 4.14.13

Chris Irwin

INDIVIDUAL ATHLETES - Double Session
Session ONE:
1.  Barbell on the Clock
With 20 minutes on the Clock...
A.  5 minutes to establish 1RM Squat Snatch
B.  5 minutes to establish 2RM Back Squat
C.  5 minutes to establish 3RM Push Press
D.  5 minutes to establish 5RM Deadlift

2.  For time:
50 HSPU
50 C2B
50 Burpees

Rest at least 3 hours

Session TWO:
1.  Barbell Complex Ladder
OTM complete:
2 Power Cleans
2 Front Squats 
2 Jerks
weights: 
185/135, 195/145, 205/155, 215/165, 225/175, 235/185, 245/195, 255/205, 265/215, 275/225

2.  3 RFT:
7 Power Snatches, 115/80
7 OHS, 115/80
400m Run
=====================================================================

TEAMS- Double Session
Session ONE:
1.  Barbell on the Clock - one at a time style.
With 20 minutes on the Clock, Teams of four (2 men/2 women) complete
A.  5 minutes to establish 1RM Squat Snatch
B.  5 minutes to establish 2RM Back Squat
C.  5 minutes to establish 3RM Push Press
D.  5 minutes to establish 5RM Deadlift
Only one barbell and one rack per team.  Score is the sum of the best lifts by each athlete.

2.  For time - one at a time style.
Teams of Two (1 guy/1 girl) 
75 HSPU
75 C2B
75 Burpees
One athlete works while the other rests.
Rest at least 3 hours

Session TWO:
1.  Team Barbell Complex Ladder
Teams of 3 (all same sex).  There will be one bar at each station.  There will be 50 Seconds for all three athletes to attempt a lift, and 10 seconds to rotate to the next station.  Score is the sum of all the best lifts from each athlete.  
OTM complete:
2 Power Cleans
2 Front Squats 
2 Jerks
weights: 
185/135, 195/145, 205/155, 215/165, 225/175, 235/185, 245/195, 255/205, 265/215, 275/225


2.  4 RFT - relay style.
Teams of two (1 guy/1 girl)
7 Power Snatches, 115/80
7 OHS, 115/80
400m Run
Each Athlete will complete four rounds.  The male athlete starts.  Once he completes the barbell work and run the female athlete can start.  Once both athlete have complete a round,  that equals one full "Team" round.  Complete four "team" rounds for time.

42 comments:

  1. Before the on the clock barbell work do we warm up with weight or should the first weight we put on the bar be when the clock starts?

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  2. I'm going to say .. prob are allowed to warm up ... but when the clock starts ... your bar must be empty ... think competition warm up area... then competition floor

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  3. my question ... is 116 the men's weight or women's on the snatches

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    Replies
    1. I am going to assume ours is 75lbs...

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  4. Session 1:

    A.
    Snatch 195#... Happy to get this. Havent snatched heavy for quite awhile.
    Back Squat 345#
    Push Press 205#
    Deads 345#

    B. 16:49... Labored thru HSPUs.

    Session 2 later.

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    Replies
    1. Decided to skip Session 2, felt something in the shoulder while warming up with the cleans. Tried to mobilize further but impingement feeling still there.

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    2. Barbell Complex frustrations....:|

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  5. 1. wholy time bomb! that did not go as planned...but hit mostly everything I wanted to except on the deadlift...I wanted 145 on the snatch but just went up to slow...rule of thumb from now on...only 3 attempts in 5 min...think I went 120/125/130/135/140(with only like 30 sec left on the clock...Donny Shankle moment (my new explanation for attempting a lift and talking myself out of it on the lift off! lol)
    A. 135
    B.225
    C.145
    D.255 (retarded me..i did 1 set at 255...and decided I only had time for one more set...I didn't realize how much I was adding..and jumped from 255-305) so I am glad I practiced this...I need to figure out weights before hand...that just turned into a cluster fu*k!

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    Replies
    1. oh part 2...
      8:15...C2B Pull Ups are hit or miss....today was a miss...lol

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    2. forgot to mention... I did pull 305# 3 times .. lol ... stopped when my guts caved! lol

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    3. wow, blazin' time on the met-con Cheryl!

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  6. Back from a week off since 13.5 Sunday. Hoped that my pain in my rear end would disappear but nope. Never did any of the strength work through the Open because of it but still managed to do all of the Open workouts pain-free because they were all light. Now I wanna get back to strength work but it's just not feeling good/safe still. Went to chiro. this past week and he said my sacrum is a little out of whack and titlted obliquely to one side, causing the one side to be overstretched and painful. Pretty interesting, but shitty! I'm home from school for the summer in a couple days where I have access to a Reverse Hyper everyday, so I'm hoping that's gonna be my magic key.

    Just did Session 1:

    A. Stayed reeeeeally light on everything.

    B. 12:18
    - getting the hang of the shorter, faster kip on the HSPU's

    - Gonna do the Session 2 met-con tomorrow.

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    Replies
    1. I have a similar tweak in my sacrum on the left side. It tightens up all the time when I stand or sit or sleep too long. It feels ok enough to workout after I stretch and mobilize a while so I just cope with it. Wondering if I have a similar issue. Good luck on your recovery!

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    2. Thanks for the info. Ya the worst thing for it for me is sitting. I changed my desk to a standing desk recently and now I'll never go back. So what specific mobility drills relieve the issue for you before the workout, just so I can try them too.

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    3. Hip mobility work, then lacrosse ball work on the sore spot. Camel/cat stretches to loosen the lumbar spine. Stretching the hamstrings and glutes seems to help too. Strengthening work with hip raises, and like you said, reverse hypers will prob be good. For me, usually once I start my lifts and the area gets warmed up, the pain and tightness subsides. Did the chiro give any good advice? I've been considering seeing one myself.

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  7. Replies
    1. 1. 135/145/155/165(ugly from the first clean...left on 155)
      2. 7:19 410 m runs

      Gymnastics:
      4x2 Bar Muscle Ups
      4 Rounds
      20 Hollow Rock
      20 Tuck Crunch
      20 Leg Extension
      20 Back Extensions

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    2. I hope you have some good recovery secrets up your sleeve cheryl!

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    3. haha..umm

      Progenex? LOL
      that and I had a pita bread at lunch oops! lol it wasn't paleo!

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    4. I decided to stray away from paleo myself. Started adding oatmeal at breakasy, some brown rice, and rice cakes. Been loving it!

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  8. 1. A)SS 101#
    B)BS 167# PR
    C)PP 115# PR
    D)DL 207# PR
    2. 25th HSPU my wrist tweaked. (Again) Sadly I think these will be my last HSPUs for a while. I'm out for HSPU (maybe I can still do strict?), push ups, cleans (any and all) and jerks. Lovely. I'll try to stick to the program as closely as possible till Regionals.

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    Replies
    1. Britt
      Try subbing dumbells for everything. Tweaked my wrist last year and did dbs for bb movements and it felt fine. May be able to do pushups on dbs if you have hex dbs. Maybe Hspu on parallettes or db. Good luck.

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    2. Session 2
      1. OTM till failure, 5 FS @115# (huge goat), made it 5R+3
      2. 3 RFT with 65# and 300M (around block, only had 10# or 25# plates at house)

      I came home after sess 1 super bummed, had a beer in the sunshine, took a nap, than woke up and said fck it, train till it breaks. 8 weeks left.

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    3. Beer in the sunshine and a nap will fix most things :) keep fighting, we are all right there with you. I seriously considered taking a long break from Crossfit today but in the end fought through it. It's those small victories that keep me coming back.

      Btw, nice job on all the PRs!

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    4. Derek awesome idea! HSPU's on hex dbs would put my wrist at a better angle, wish we would of had this convo last night.

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  9. Session one:
    A) 105 did power snatch instead of squat snatch ... haven't done OHS for about 5 weeks.. just couldn't get under the bar today
    B) BB 215
    C) PP 130
    D) DL 215

    12:50 for the met-con

    Session Two:
    (1) 95/115/135... stop there, I am so not confident with my jerk
    (2) didn't do the WOD but worked on OHS 65x10, 75x10, 85x10, 95x10, 75x15

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  10. Work from 4am to 4pm. Needless to say I could only do one session today:

    1. Barbell complex ladder
    = 225, 235(f)

    2. 3RFT:
    7 p snatch (115)
    7 OHS (115)
    400m run

    = 6:22 RXd

    3. For time:
    50 hspu
    50 burpees

    = 4:58 RXd

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  11. Only did session 2 today:
    1. Barbell complex: 245#, failed second FS at 255#.
    2. 6:57 rxd
    3. 5:26 HSPU, burpees. Skipped C2B because biceps are still crushed from Angie

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  12. Woke up and my neck was soooo stiff. Iced it, moved it around, felt decent, so I went to the gym.

    Session 1
    Snatch: 105 (annoying.. )
    Back Squat: 195
    Push Press: 115
    Deadlift: 205
    Pretty happy with all the lifts except snatch

    Metcon: 18:15RX
    HSPUs were ok.. I just took them easier than usual. CTB took me FOREVER...There was a point in the middle where I almost gave up because I was getting so frustrated but I held out. 2s and 1s from 25 on...



    Session 2: around 3:30

    Decided to do the complex for 10 minutes with 120. Finished it! I think we did this one a few months ago and I couldn't even do 6 at 115...so that felt good.

    Metcon: 9:58RX
    Too slow but I felt really really sore in my back and neck area by this point.

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  13. FGB: sub'd 35lb KBs for row.
    Score: 354.
    Back in 12/2/2012 I got 300.
    Happy with the improvement.

    Before starting this workout I was so psyched out I almost quit as I remembered how hard it was last time. I seriously debated taking a week off to let me lower back heal completely.

    Do any of you experienced athletes ever take a week off every few months? I've yet to so that in over a year and I'm wondering if I should.

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    Replies
    1. There's a lotta people here more experienced than me, but I've been CF'ing for 4 years now and at this point I've gotten into a rhythm where I feel best and get good results by doing roughly 4-5 weeks on, then 1 week off with just active recovery stuff (and still doing an MWOD everyday).

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    2. If I feel like I need a break, then I take one. Every time I come back stronger and wayyy more motivated, so I feel it's only positive.

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  14. Did Fight Gone Bad today
    369 reps - Huge improvement over my last go at it (287)!

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  15. Team - Session 1:

    1.
    M1- 200/325/205/355 = 1085
    M2- 185/295/215/365 = 1060
    F1- 110/185/120/205 = 620
    F2- 115/215/135/245 = 710

    Remaining two team members -
    M3- 155/295/205/365 = 1020
    F3- 115/195/120/245 = 675

    2.
    T1- 8:03
    T2- 9:33
    T3- 11:22

    Session 2:
    1.
    M1- 215
    M2- 215
    M3- 205
    F1-135
    F2- 145
    F3- 0 (Didn't finish in time)

    2.
    T1- 17:37
    T2- 17:54
    T3- 21:29



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  16. Session 1:

    1.Snatch 130
    Back squat 200 (didn't plan this one correctly, but it was great to feel it out)
    Push Press 135
    Deadlift 235

    2. 12:59

    Session 2: unfortunately was only able to rest an hour and a half

    1. 135, 145, struggled big time with 155

    2. 8:29

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  17. Snatch 175
    Back Squat 365
    Push Press 185
    Deadlift 355

    Session 1 Wod - 13:02. Hopefully session 2 to follow.

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  18. Ick...forgot to post yesterday, but this pt didn't go well, 1st 3 could've gone heavier but ran out of time, @ least I kno where I am & will PR nxt time around
    1.
    A) 100#
    B) 155#
    C) 95#
    D) 195#
    2. 14:40, mod c2b

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  19. 1)a.250 b.415 c.255 d.480
    2)10:38 RX
    3)255, 265f on jerks
    4)7:22 RX

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  20. 205 squat snatch
    325 back squat
    215 push press PR
    365 deadlift

    12:46 session 1 wod

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