Monday, April 1, 2013

Tuesday 4.2.13


MASTERS & REGIONAL ATHLETES
1.  Clean and Jerk
5 x 1, across - heavy

2.  Front Squat 
3 x 2

3.  "Diane"
21-15-9
Deads, 225/155
HSPU



GAMES ATHLETES
1.  Clean and Jerk
5 x 1, across - heavy
2 x 2, moderate

2.  Front Squat 
7 x 2, OTM

3.  "Diane"
21-15-9
Deads, 225/155
HSPU


"This is what the clean and jerk looks like in training: you go into the gym and put a new personal record on the bar. You begin to pull the thing, and in the back of your mind there is a little fucking gremlin that convinces you it is too heavy. With style points, you just pick it up slowly into your hips, 
but you are too chickenshit to go under the bar.

A week goes by, and this time you make up your mind not to look like a nob-head. You get set, pull, finish hard and move under. No chance! The bar shoots your ass back about five feet, sending you crashing into the wall behind you. A few more crashes like this and you are likely to bring the whole damn gym down.
Another week goes by, and this time you pull it, finish hard, and receive it with your elbows up, 
but you fail to stand up.

Two more weeks go by, and this time you pull it, finish hard, receive it and stand up with a struggle. You are so excited at this point you begin to get dizzy, and as you try to jerk you have nothing left in you, so you just dump it off of you and collect yourself as you sit down.

Another week goes by and this time you clean the weight beautifully. You dip and drive the bar to lockout but fail to gain control in the split.

Another two weeks go by, and this time you clean it and jerk it like a champion. Your coach says, “Down,” and with a sense of pride you give the air a double fist pump. The last time you felt this good was when your girlfriend whispered vehemently in your ear, “You are an absolute god in bed.”

Now put on another kilo and do it all over again.
Weeks will eventually turn into months, months into years. Nevertheless, that is weightlifting."

-Donny Shankle, From the CrossFit Journal

58 comments:

  1. This comment has been removed by the author.

    ReplyDelete
  2. Donny's a deeply poetic man. Lol

    ReplyDelete
  3. Changed order...

    Metcon 7:32.... not the time I was hoping for, but first time to do Diane with no plates and mats since 2012 Regionals. Finding the positives.

    Clean & jerks... 245-245-235-235-235. Bar quite heavy after the Metcon.

    FS... Skipped, one of those days where you just need to walk away. Bigger battle coming this week.

    ReplyDelete
  4. 1. 165# Practicing jerks which seem off
    2. 205, 215, 225, forget how to squat it's been so long because of the open.
    3. 5:06, strict form.

    ReplyDelete
  5. 1. 225,245,245,245 (fail jerk) 245 is a PR so I'm thrilled!
    2. 255, 265, 275. Haven't front squatted heavy ish in a long while!
    3. Diane - 6:33. PR by almost 2 min!

    ReplyDelete
    Replies
    1. Video of today's 245lb C&J. Comments are welcome. Thanks!

      Delete
    2. http://youtu.be/EKUufPymMGY

      Delete
  6. Updated BBB leaderboard:

    http://games.crossfit.com/lboards/result?id=198602

    I added ~15 athletes that I missed previously. If your name is not on there, simply click the 'Copy Leaderboard and Edit' link, add your name, save it as "Built By Bergeron" and repost here.

    ReplyDelete
    Replies
    1. This comment has been removed by the author.

      Delete
    2. Dude! I'm getting beat overall by someone who's only done ONE workout! I really need to step up my game. Thanks for this!

      Delete
    3. Haha! That is funny. I can laugh because I'm only 2 spots above him!

      Delete
    4. so awesome! thanks for doing this! : )

      Delete
  7. Clean and jerk
    120, 125, 127.5, 130, 132.5kg F jerk
    Front squat
    130, 135, 140 x 1
    Diane
    9:20

    4RFT
    Run 400m
    10 deadlifts @ 85kg
    8:38

    ReplyDelete
  8. 1. 235 across....
    2. 275 across....
    3. Diane. Last time I did this in November (I think) 2:06. Today - 1:48. How is that even possible?? Ben, this shit works. Awesome programming bro!

    ReplyDelete
  9. 1) Clean and Jerk: 130,135,140,145,150 - tried for 155 (failed) --BUT... Cleans felt great, so I kept going with them. PR - 175!!! Failed at 180 - caught it, but couldn't get up :) Here is the beautiful video of the failed attempt (of course I didn't think to record until then...) http://www.youtube.com/watch?v=2F8Bm2bfilk

    2) 175 x2, 180 x2 (Front Squats) - Felt really, really heavy.

    3) 4:48 RX - PR on Diane by about a minute. Did my first 19 HSPU unbroken, YEAH! :) Really wanted that 21, but i'll take it. :)

    ReplyDelete
    Replies
    1. Nice job... are you doing the HSPU's strict or kipped?

      Delete
    2. Well you know what Coach Burgener says.. Strike when the iron's hot! Nice PR. Great time on Diane too by the way.

      Delete
  10. Been following since August. Thanks, Ben!
    Amy Quimby/Melissa Dinsmore
    http://games.crossfit.com/lboards/result?id=199160

    ReplyDelete
  11. 1. 240 across

    2. 275 for all 3 sets, really sore from Kelly

    3. 3:45 Rx (PR from 4:30 for me)

    ReplyDelete
  12. In a training class all this week and half of next, cutting into my wod time. And it quite possibly is the lamest class ever. Not feeling very motivated the past few days.

    1. 242.5 across
    2. 264-286-297
    3. 4:11, blah

    ReplyDelete
  13. Diane - 6:16 PR (from 8:56 - 3/28/12)

    boom!

    ReplyDelete
  14. 1.) Played around with hand position on the jerk, ended up sticking with the old haha stayed at #225

    2.) #265, 285 , 305

    3.) Wanted to do it but received my adipowers in the mail and I just couldn't resist the urge to snatch...these shoes feel amazing!

    ReplyDelete
  15. 1. 255# across
    2. Rested legs... Sore
    3. Dianne: 2:57 RXd (PR.. Finally sub 3. Not my favorite wod but happy with it today!)

    ReplyDelete
    Replies
    1. Robot!

      Legs sore? that's a human trait, hmmm...

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

    1: 145 across

    2: "Diane" 4:33 (155...25lb plate and abmat under head for hspu) did same thing a while ago and got 6:30. Didn't do squats to save legs for open

    ReplyDelete
  17. Diane was a train wreck today for me. I went from 6:45, to 9 and some change. Round of 21 finished in 2 minutes like I had hoped, and I may have just gone too hot out the gate. Moving on...

    ReplyDelete
  18. 1. Worked up to 255, failed 3 times after I got it.
    2. Started at 265, worked up to 290. Thought it was 300. Felt light for 300. Which makes sense because it wasn't. Math is hard
    3. Thought that swimming just over a mile in the ocean would be good before this, turns out, it's not. At all. Much needed rest.
    4. Got the sand out of my v****a

    ReplyDelete
  19. Love the Shankle quote....I have a sweet video of Jon North snatching 150 kilos and while he was sitting in the bottom of his setup he randomly yelled out Donny Shankle! Then hit the lift....hilarious
    1. Did the power snatch/full snatch complex- 185#
    2. C&J 5x1 @ 245
    3. 7x2 OTM ft squat @ 265#
    4. Diane 3:24 Rx

    ReplyDelete
  20. C&J 245 x 3 singles
    Diane 5:13

    ReplyDelete
  21. 1.) 185-195-205F-205F-205F ect
    185 for 2x2

    2.) 205 across

    3.) 17:45

    ReplyDelete
  22. - subbed in squat snatches for the barbell work, just stayed light and did a couple singles at 165#

    - Diane, 4:51 (6 sec. PR lol)
    - done with a medium length kip

    ReplyDelete
  23. 1. 255# across
    2. 275# across
    3. 4:06. Decided to go all kipping today, not even close to my PR, but it was the best I had today. Ready for the announcement and 13.5 Thursday.

    ReplyDelete
  24. F/S-175
    Dianne 5:36 Rx'd .... It's a PR but my deadlift still sucks

    ReplyDelete
  25. AQ
    1. Up to 145#
    2. 140
    3. 1:41 PR
    http://youtu.be/YiFaeinMQS0

    ReplyDelete
  26. 1. 285 across, 255
    2. 340 across
    3. 5:08 HSPUs were slow

    ReplyDelete
  27. 1. 280 across.

    2. Did overhead squats instead
    225 - 235 - 265

    3. 7:20rx. Last time I did "Diane" I did prescribed weight but handstand push ups were on a box. Came along damn way with this. Gotta love it!

    ReplyDelete
    Replies
    1. Congrats! It's a great feeling for sure

      Delete
  28. 1. 116#, jumped up to PR @ 133# failed twice in bottom.
    2. FS 135#
    3. Did Nancy instead, eek, 13:36 (little bit shy of 400m each round), wrists are in REAL bad shape, tweaked them on false grip muscle up attempts.

    ReplyDelete
  29. Had to skip the oly today. 7:30 Dianne. Just wasn't feeling it for whatever reason. Oh well time to focus on 13.5!

    ReplyDelete
  30. 1) stayed light, 225
    2) stayed light, 275
    3) 4:51 Rx. PR from 6:25 done in October. 21 HSPU straight then 5/4/3/2/1, then singles. Couple misses in there too

    ReplyDelete
  31. 1. 285 across. Didn't wanna push the weight, focused on perfect jerks
    2. 315-325-345
    3. 2:20 Rx
    Du's flight simulator because I suck.

    ReplyDelete
  32. Only had time for "Diane" 8:00 mins even. This sounds bad, but a victory for my HSPU's. They need a LOT more work, but they have come a long way.

    ReplyDelete
  33. 1) Up to 245
    Didn't have it today so I just continued with a few DL's and HSPU's. Resting up a bit for 13.5

    ReplyDelete
  34. 1: 215 Stopped after that, still sore after 13.4
    2: 265
    3: 6:58 RX 21-21 unbroken. PR 4:28 RX. Dont know what happend :-/

    ReplyDelete
  35. 1. 125# across
    2. 135#
    3. 1st time completing "Diane" Rx, I was hoping for a sub 10 & achieved it. 8:57. Moved consistently & damn my head hurt...no abmat & i'm super stoked about my accomplishment today.

    ReplyDelete
  36. 1. 215
    2. 225
    3. 4:41
    Over 5 minute improvement from last I did Diane on 04/27/12.

    ReplyDelete
  37. 1. 225-245-245-245-245

    2. 275

    3. 5:48 (lower back cramped bad but still a PR)

    ReplyDelete
  38. 4/2/13
    Snatched instead because I did 13.4 3 days in a row (and somehow improved every time). Worked up to around 100kg.

    Diane strict 7:56, this went pretty slow on the HSPU 2nd rd

    ReplyDelete