Nice one! Took me 23:15 Minutes for the Rx'd MetCon but it did get better from 5 reps down ;-)
3RM for HBBS- 365, 380 was my old 1RM for HBBS, guess that is going to change.10RM- 315 was a challenge after 365 but I toughed it out, was harder than our last 20RMMetcon- Sarah and I were about to start the metcon and the bottom dropped out, guess these things will happen during rainy season in the Philippines. Wanted to do something to mimic the time domain and metabolic toll on the body that a 200m run would have. Decided on 50 DU's every round instead of 200 m run. It. Was. Awful.14:29
HAHA!! Last second, bad decisions....Sounds Aweful, but still a great time for that much work. And HOLY CATS that's a lot of weigh you are pushing around.
Thanks man, I appreciate it. And note to self 50 DU's was not an accurate replacement.
1) 265 - can go higher but need some heavy bar confidence2352) 22:29 - squat clean and running are probably my biggest mental blocks right now.
Nice work brother.
Did 2 sets of 10 ctb and 10 kte as punishment!
Thanks Jeremy. I definitely need to get over my mental block on these... Need to get a "pick up the bar" mentality! Nice Numbers on yours!!!
1) 285 3RM. Knees have been feeling good. Most weight I've been moving in a while do to the bad knees. I always feel good until I see everyone else's weights. Still have a lot of catching up to do strength wise.2) 17:22 on the WOD. Got out to a lead on round 1 until "Gump" passed me on round 2. AKA Shane H. Good to push with that kid, great runner. Lower back is on fire.
1. Skipped - did the last day of a 7 week squat cycle (1RM BS: +20# PR). Glad it's finally over. I'll do the CompWOD squats moving forward.2. 14:57 - it rained. Did 20 DU's instead.
Open1. 3rm hbbs 315# 10rm hbbs 260#2. Skipped rest right wrist
Open:1) 315# 3RM 260# 10RM2) dnf stopped at 10min felt tightness in my lower back during the 5th round. Feels good to be back.
OpenMasters (40)1. 3RM 255# 10RM 215#2. 25:00
OPENMy legs are toast after this week. Stayed out to late last night and I paid for it today1) 3RM - 285, felt like I had more in me, but didn't have that push today 10RM - In my own stupidity I forgot this one. I saw 3RM and the Metcon. Oops.2) 24:46, I know I could have pushed harder, but all the beer I had last night started to rumble my stomach.
Open3RM - 185# (PR)10RM - 165#Ben: 19:40 RX
RegionalsDidn't do the WOD yesterday so I didn't post there. I did snatch work up to 185, then failed 195 several times....GRRR....I know I'm getting stronger though because I'm getting under it safely, just can't get the bar to land on plane.1. 285 ..... My 1RM was only 275 about 8 weeks ago.....lets just say I'm happy today for I squatted more than I ever have in my life... 3 TIMES!2. 225 ... might have gotten more, but not much more, and wasn't willing to try knowing what was coming up next.3. 15:43 ... mid-weight cleans and running are two of my favorites. Dropped every rep except one in the end of first round. Sorry Jimmy, running makes it unfair. I think you'll get me tomorrow.
OPEN... couldn't bear the thought of dealing with another round of DOMS this week so did tomorrows WOD instead ...
3rm- 20010rm- 175Metcon: 17:31
Open/Masters (43)3RM = 335# (it was in a low-bar position...while building up to the 3RM i did 295# in a Hi-bar position)10RM = 275#Metcon = 22:40My low-back felt as if someone was punching it every step I took on the runs.
3rm BS 165 (could have gone heavier)10rm BS 155 Ben: 21:23RX
Skipped lifting and scaled weight on wod, body was not up for it today. Ben: 18:xx :16 I think. 75# w row for runs.
Open1) 160 for 3RM and 127,5 kg for 10RM2) did tomorrows metcon today when I had a friend with me.time 30:22. HRPU was heavy!
Masters (40)1. 3002. 2253. 17:15
Open3RM back squat 31510RM back squat didn't do it egs are toast from the week and I need to build the motor more then strength Metcon 18:01Felt good but should have pushed harder
1. 3RM - 3052. 10RM - 2553. 23:20Squats felt super heavy today. Happy with metcon as both squat cleans and running are big goats.
Open1. 3052. 2603. 15:23I hate 10-9-8-7...etc WODs. Messes with my head!
For the open, I'm unable to do the run, is a 200m row a good replacement?
Usually 200m run would be equal to a 250m row
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Open1. 3RM- 335#- my last 1rm was 350# 10 RM- 245# i think i low balled this one! 2. 18:15- the steps coming back into the gym were horrible! Went unbroken on 10's then 5-1... im a slow 37 yr old
Dude, you are crazy fast and strong!
Thank you! Loving the push from everyone! Im chasing your numbers! Keep it up!
Open1) 120 - 90Kg (no tenía el cinturón y no me atreví a subir más por mi lesión)2) 20'55"Thx coach
1) a) 260# b) 215#2) 17:14
1. 3rm:425# 10rm: 365#2. 16:45 lower back felt super tight after 7. went unbroken till 6, then went unbroken again.
nice work man as always
3RM: 38510RM: 335Didn't do the conditioning. My knee's feeling very not good. Last night did a ton of overhead work: 3x10 press @ 145, then 5RM BTN snatch grip push press (225).Hopefully some rest will do my knee well.
3RM 275. Had 295 to the sticking point, I realized me feet opened up while resetting and I had zero torque. I know it's within my grasp, which would be a PR. 10RM 245 PR, more in the tank I think. 2. 20:01. Painful. I felt like a lumbering ape on those 200's.
Open1) 3 RM 325# #20 PR 10 RM 275#. Didn't know how to add so i tried 310 thinking it was 300 my first attempt at 10 Reps got 2 reps then called it. then i still didnt know how to add thought i was attempting 285 but i ended up trying 295 got 3 reps then called it was getting upset but wanted to find the 10 reps ended up going to 275 and hit 10 finally.2) 18:31 Wife1) 3 RM 215# 20# PR 10 RM 195# 20# PR2) 16:36
3RM @ 195lbs10RM @ 135lbsMETCON = 23:08 [95lb squat clean]
1. A. 385 B. 3352. I'm spent!! Too damn hot too!! 14:32rx. 3. Goat work
1. 355. Left a little there2. 305 unbroken3. 21:05. Ballparked distance. Measured after... 275 meters. Oh well
Regionals:1. BackSquat3RM: 300#10RM: 265#2. Metcon: 22:09 RX
Open1) 3RM 300# 10RM 255#2) 17:51
Regionals: 1. I misread and did a 5 rm. 3252. 10 rm 2953. 1900 my back seized up after first ten. Resorted to singles after that. It took everything in me not to quit
Way to stick with it! Quitting lasts forever !
Open 1) 3rm 130kg-10rm 100kg2) 21:28 not happy with that
1-3rm 32510rm 2552-20:00rx had to deal with children arguing while playing outside multiple times so my time should have been much better. Benefits of being daddy daycare i guess.
1. 3RM:34510RM:275, pretty sure I had more in the tank but I didnt wanna blow it for the WOD2.17:42, run started getting really slow after the round of 7
Open1. 3RM back squat - 385 PR10RM - 335 PR. Pushed hard on these, couldn't have lifted a pound or rep more on either. 2. 19:22. Squat cleans felt extremely good today. Run can only be done around the driveway/yard now, which is spongy grass, gravel, slippery asphalt, switchback... And uphill both ways LOL. Great workout !
Masters (41)1) 300 3RM 265 10RM2) 18:43. Low back was toast. Had to walk at least 100m of the last 4 or 5 200's. Other than that, felt pretty good.
New the the programming, liking it so far. First time posting.425x3335x10 (only time for 1 attempt, chose too light of a load)18:30 RX...low back got super tight here
Open:1.) 225# failed 3rd rep of 245 twice got it with minor spot...5 less pounds would have been a better choice.205# by 8...again 5 less pounds to success2.) 20:07 wanted sub 20Always too hesitant to push the runs...next time
Regionals1) 285x3-290X2 (Pumped b/c my 1RM was 300) 235x10-240x5Wanted to get the CompWOD communities take on something. When you do a 3RM, at what set are you hitting that 3RM? Do you have a strategy beforehand or do you just increase the weight until you can't get 3?2) Stopped after round of 9...low back super tight.Cuz
I warm up first, then build up to what my 3 rep max should be. I use a NSCA chart to gauge what I should be able to hit. 3 RM = 93% of your 1RM. But if I hit what the chart says and I feel like the hulk, Ill add weight and hit it again. If your 3rd rep is a struggle or form is breaking down bad (knee wobble etc..) then its time to stop. http://www.nsca-lift.org/Programs/Coaching-Performance/you can find the chart at the above link if you click on the references tab then on "NSCA training load chart"
Whoops, so more specifically - after warm up, Im hitting my 3 rm on my 3-4 set
3 RM- 19510 RM- 165Met Con- RX 19:15 Fun! Even though I'm a super sloooow runner:(
open: solo hice el metcon no vi el back squat el metcon solo llegue a la 5 ronda en 15:15 me dolia mucho la espalda y por eso pare! creo que use mucho peso
Open.1. 3RM - 315, 10RM - 2552. 19:13...longest 200m run ever.
Open1) 3RM-335# (15#PR...missed 3rd rep @ 345#) 10RM-285# (1st ever attempt)2) DNF...back seized up around set of 5, decided to train smarter not harder and be able to go tomorrow
Check that...10RM was 40# PR
open 10 RM con 27,5kg y los 3 rm con 35kg
New to the programming, but 1.)3rm 255 10rm 2252.)20:07 with 250m row instead of run.
Open1) 255#2) 205# - felt good. Could have probably gotten 215#3) 14:48 @ 105#. Unbroken on sqt cleans
Open1) 280#2) 225#3) 15:17 @ 115# went unbroken on squat cleans
Did the met-con on Saturday afternoon in 23:13. Did mostly singles on the cleans and those runs were more like trudges.Trying to squat tonight (Saturday).
Open 275225Metcon: 30:10Was pretty miserable, training while working in a summer camp, means broken bar and lifting on gravel but no excuses just requires more accuracy
355335x6 (knees screaming so I stopped)24:18rx...
Open1. 3rm 205, 10rm 1702. 17:21 with 80#
Open1. 3rm - 140kg, 10rm - 120kg. Workin on form k star style! Felt good :)2. 20:17