Monday, April 15, 2013

Tuesday 4.16.13

 

1.  HSPU
1 max set - kipping allowed
If you are under 30 reps complete 2 more max sets.  Rest as needed between sets.

2.  Muscle ups
1 max set
If you are under 12 reps complete 2 more max sets.  Rest as needed between sets.

3.  Handstand walking
1 max set
If you are under 100 feet complete 2 more max sets.  Rest as needed between sets.

4.  15-12-9:
Unbroken Clean and Jerks for max load.
All reps must be touch and go.  Resting overhead is allowed.  Resting at the hang or rack is not allowed.  This is not "Gwen" - she allows resting anywhere but the ground.
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42 comments:

  1. Derek MohamedApril 15, 2013 at 6:40 PM

    Great pic. Post caption to comments.... Hobart, you're up-

    ReplyDelete
  2. AnonymousApril 15, 2013 at 7:13 PM

    Resting in either rack position? Meaning after the clean but before the jerk...or does that just mean after the jerk no resting...? I want to try to to go right from shoulders to overhead, but I figured I would ask since I am sure that I am not the only one who thought about this :)

    ReplyDelete
    Replies
    1. UnknownApril 15, 2013 at 7:26 PM

      Basically the clean and jerk has to be in one fluid motion from the ground to overhead and you can only rest with the weight overhead

      Delete
  3. AnonymousApril 16, 2013 at 5:17 AM

    Went a little out of order today; rings were not available when I needed them for part 2

    1)HSPU's 1st attempt 37 (fell off the wall kipping, not happy) took a second attempt and got 51. I definitely think I can get more with a more stable kip.

    2)HS Walk: 1st attempt apprx 165' measured in meters and converted

    3)MU's 20 in 1:16

    4)@135#
    15(11 paused in rack, no repped myself)-
    12(6 lost grip)-
    9(completed all 9)

    ReplyDelete
    Replies
    1. UnknownApril 16, 2013 at 10:46 AM

      Dude you are a gymnastics KING! Amazing.

      Delete
    2. AnonymousApril 16, 2013 at 11:34 AM

      thanks, helps being an ex-collegiate gymnast. these things are definitely in my wheel house. Just got to get the barbell work to catch up with it. No worries Taylor and Cheryl will post in a bit and blow my scores out of the water hah. Got to get on their level!

      Delete
    3. Taylor DomengeauxApril 16, 2013 at 12:07 PM

      Hey Bud, you got those gymnastics on lock!! 51 hspu and 20 UB MUs is awesome bro!! I'd be stoked to get close to those scores!

      Delete
    4. UnknownApril 17, 2013 at 6:30 PM

      Nice work!

      Delete
  4. TadpoleApril 16, 2013 at 6:51 AM

    HSPU 22/10/10

    MU 7/8/8

    HSW progressions

    CJs 155/155/165. Could've pushed but jut enough work today.

    ReplyDelete
  5. Derek MohamedApril 16, 2013 at 7:30 AM

    Hspu-30
    No mus
    Hs walk- 45', 35', 35'
    Gwen with db's- 15x60 should have gone heavier., 11x75-didn't lock out the jerk on 12, 75x9
    2.5ish mile jog -23ish mins

    ReplyDelete
    Replies
    1. Britt ArbanasApril 16, 2013 at 2:47 PM

      Good call on the dumbbells man, worked like a charm.

      Delete
  6. UnknownApril 16, 2013 at 8:07 AM

    Crazy the day I start CFNE Comp. programming, is the same day my picture is up!!! Congrats to CFNE Comp team and all the regional athletes!!! Taylor.... You were truly an inspiration to follow!!! Good luck and kick some but!

    ReplyDelete
    Replies
    1. UnknownApril 16, 2013 at 9:43 AM

      Badass pic dude. Welcome!

      Delete
    2. UnknownApril 16, 2013 at 9:44 AM

      This comment has been removed by the author.

      Delete
    3. Taylor DomengeauxApril 16, 2013 at 10:10 AM

      Thanks Eric! Now, more importantly. How many curls do I have to do to get arms like that? JACKED!

      Delete
    4. UnknownApril 17, 2013 at 6:32 PM

      Hey Eric! Saw you compete at competitors comp, sick athlete!

      Delete
  7. Drake ComfortApril 16, 2013 at 9:07 AM

    HSPU-32
    MU-7-6-6
    HSW-50-50
    C+J 135 across

    Wanted to go heavier but wasn't sure how I'd feel. 135 was tough but unbroken and fluid on all reps.

    ReplyDelete
  8. UnknownApril 16, 2013 at 9:36 AM

    First day back in about 4 weeks, here's to hoping my beta blocker cocktail works
    1) 31. Did 2 more sets just because I was close to the limit. 21, 20
    2). 14. Did another set. 8
    3). Don't have it
    4). 115 all TnG and no pausing...not a huge weight but feels good to get back.

    ReplyDelete
  9. Belinda ChouApril 16, 2013 at 12:20 PM

    HSPU, Mucle up, HS walk... I am just not there yet skill wise so I did EMOTM goat training instead (10 kipping HSPU & 10 TTB)
    "Gwen" #95 unbroken TnG

    ReplyDelete
  10. Cheryl NassoApril 16, 2013 at 1:19 PM

    1. Did gymnastics training this morning 6 sets of 2 strict chin ups +3 kipping muscle ups from Rings

    P.M.
    HSPU= 38. ..i noticed that with the kip for high reps...i end up further and further away from the wall! lolby my last one i had to scoot my hands and head back in!
    HS Walk...didnt spend too much time on this...did 3 sets around 30 Ft
    4. 115- made it through 13 with no pause...but paused a little for last 2/ 12 and 9 were successful...
    Used my weight from Gwen...i remember having a hard time not resting in Gwen...guess i am getting stronger :)

    Gymnastcs Core:
    5 Min AMRAP of TGU with 16kg

    then
    50 GHD Sit Ups
    50 Back Externsion
    80 Hollow Rocks

    ReplyDelete
  11. UnknownApril 16, 2013 at 1:34 PM

    My lats are absolutely ruined still off Angie I believe it to be. Literally can't do anything.

    1) 5/5/7
    2) Tried so many times but didnt have it. PB is 10 UB so should be ok at these. Annoying.
    3) Can barely get my head through a full lockout so did a wall facing handstand hold with some shoulder taps
    4) Went @40kg to try and move

    Got annoyed and some of the other guys were doing cement mixer so foam rolled my lats as much as I could then did that. Managed all rounds and my lats feel alot looser now thank god. Time for an ice bath.

    ReplyDelete
  12. Jesse SuessApril 16, 2013 at 1:34 PM

    HSPU 16-15-16
    MU 10-6-6
    HSWalk 20'-17'-22'

    4. Tried 145 buy dropped bar at 10 reps.

    Went to 135 and finished all three sets unbroken.

    My forearms are toast!

    ReplyDelete
  13. ThorvaldssonApril 16, 2013 at 1:48 PM

    1) 18-16-16

    2) 7-5-5

    3) hsw is a goat im working on

    4) 50-60-65 kg all reps unbroken

    ReplyDelete
  14. Britt ArbanasApril 16, 2013 at 2:46 PM

    1. 10/8/8 using 15's dumbbells and abmat, super happy my wrists can handle this.
    2. Tonight skill sess (hopefully)
    3. No HS walking.
    4. 95#, Didnt know what weight to choose, did Gwen @80# in October. 15's unbroken, dropped it twice during the 12's, 9s ok. Happy I followed Belinda with this weight choice.

    ReplyDelete
    Replies
    1. Derek MohamedApril 16, 2013 at 7:21 PM

      Happy to hear that the dbs worked. Careful if using a big kip, they can roll.

      Delete
  15. mikeholmesApril 16, 2013 at 3:13 PM

    Hspu 18 pb, 13, 11
    Mu 6, 4, 5
    Hs walk shit max of about 18 feet

    Clean and jerk
    15 @ 65kg, 12 @ 70kg, 8 @ 90kg

    ReplyDelete
  16. Taylor DomengeauxApril 16, 2013 at 3:13 PM

    1. HSPU= 60 reps UB
    2. Max MU= 16...(20 coming soon)
    3. 85ft, 35ft, 25ft
    4. 165= 12
    155= 10
    145= 9

    Everything went well besides the c&j. Lost every meaning of the word grip. Literally couldn't hold the bar. Oh well, good day overall!

    ReplyDelete
  17. UnknownApril 16, 2013 at 4:03 PM

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

    1: 5-12-9 need to get better at kipping so I don't fall off the wall

    2: tried to get 1st muscle up....

    3: just worked on them.

    4: 95-95-100 Stoked bout my performence in the c&j

    ReplyDelete
  18. UnknownApril 16, 2013 at 4:10 PM

    Need to get back in shape!!!
    3 mile run
    HSPU 16/17/17
    Muscle-up 8/9/9
    100ft/x3
    135 for all 15-12-9

    ReplyDelete
  19. UnknownApril 16, 2013 at 4:38 PM

    20lb pr from last time i did this
    15 - 125
    12 - 135
    9 - 155

    probably could have started heavier but when i did this back in november i remember struggling. feel good so far this week. hopefully i can increase the volume.

    ReplyDelete
  20. UnknownApril 16, 2013 at 4:50 PM

    Today was my first WOD from this programming. I really needed something to follow to help prepare for Mid-Atlantic Regionals & I think this will be so helpful!

    HSPU - 20/11
    MUs - worked on technique & 3/3/3
    Handstands - MAJOR weakness so I did handstand holds off the wall and sets of 12 feet walks
    15- 95#
    12- 105#
    9 - 120#

    ReplyDelete
  21. AnonymousApril 16, 2013 at 5:00 PM

    16-10-6 fell down
    2-2-5
    Worked on them
    50*15, 60*12, 60*9 all kg

    ReplyDelete
  22. UnknownApril 16, 2013 at 5:59 PM

    1.) 11-12-12 need to perfect kip and balance on wall

    2.) 4-5-5 need to maintain false type grip better

    3.) worked on skill got a few steps in there

    4.) shot for 135# but only hit 10-7-6
    Went for max load but obviously a lil over zealous

    ReplyDelete
  23. AnonymousApril 16, 2013 at 6:09 PM

    1. HSPU: 21-20-17
    2. Worked on dips today: 10 - 7 - 7
    3. 50 feet - 50 feet - 50 feet. The space I had was 50 feet across; I kept trying to turn around, but I didn't get it this time. I will get it! :)

    4. Used 95#. Only paused so, so, so briefly at 13 reps in the 15s. Kind of upset about it...Everything else without pausing/"resting" with it locked out overhead (which I honestly didn't do too much because grip felt worse than anything).

    ReplyDelete
  24. UnknownApril 16, 2013 at 6:09 PM

    1. 41
    2. 9
    3. 50ft, 50ft, 50ft need to work on my turn around
    4. Pefrofmed after a plane ride
    145, 155, 155

    ReplyDelete
  25. JasonApril 16, 2013 at 6:36 PM

    1) skipped because I did ten yesterday and will do tomorrow for goat
    2) 5 3 4
    3) just work. Can't do this at all yet
    4) 135 -145 - 155. Could have done 5 to 10 more on each. Felt really good even though my form got shotty on the bottom of the clean.

    ReplyDelete
  26. UnknownApril 16, 2013 at 6:39 PM

    Asked to make an effort to workout with community so today was a little different and out of order...Did Grace with my box instead of the 15-12-9

    1) "Grace" - 2:08
    2) HSPU - 25/17/15
    3) HSW - 80ft / 110ft / 90ft (only got the turn around once)
    4) MU - 5 / 6/ 0 - Reopened two rips from yesterday....Game Over

    ReplyDelete
  27. UnknownApril 16, 2013 at 6:43 PM

    1. HSPU:39
    2. MU: 13
    3. 110'
    4. 15-155#
    12-160#
    9-170#

    Today started pretty rough but I got it together and managed to finish strong.

    ReplyDelete
  28. UnknownApril 16, 2013 at 6:50 PM

    1) 30, 30
    2) 13, 13
    3) 45, 43, 24
    4) 15-165, 12-185, 7-205(grip went south)

    ReplyDelete
  29. UnknownApril 16, 2013 at 7:04 PM

    1. 12-10-10 HSPU

    2. 0 MU (8 attempts) then did 3 Max effort Ring Rows / Dips

    3. 24-22-10 HSW

    4. 105-110-115

    ReplyDelete
  30. Fernando RamirezApril 16, 2013 at 8:14 PM

    Gymnastics did me dirty today... As rough as it was, it's always a great day being at the gym.

    1. 15/14/7
    2. 5/5/3
    3. 12/16/11 - did several more for extra practice
    4. 135/155/165

    ReplyDelete

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