Monday, August 26, 2013

Tuesday 8.27.13

Gladiators prepare to enter the field of play.

*****BACK OFF WEEK*****
Don't do extra work this week.  Keep the intensity super high, but lower the volume.

2014 REGIONAL & GAMES ATHLETES
1. Clean and Jerk
3x1 across at 90%

2. Back Squat
1x2 at 90%

3.  Metcon
"Black & Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2014 OPEN ATHLETES
1.    Metcon
"Black & Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2.  Clean and Jerk
3x1 across at 90%

97 comments:

  1. Did my Metcon in 13:40.....Been doing CrossFit for almost 3months now but I'm still struggling.....Got to keep going though...And considering the fact that I weigh 238pounds(108Kg)....But I lost about 16pounds(7kg) already which makes me a very happy person!!Thanks CrossFit

    ReplyDelete
  2. Good day everyone!
    Open
    B&B 8:13 RXd
    C&J 190x3

    ReplyDelete
  3. Regionals
    1. Done at 200lbs. Jerk felt real good.
    2. Done at 285lbs
    3. "Black and Blue" in 6:27
    Good session this morning!

    ReplyDelete
  4. 1. Black and Blue
    6:35 RX

    2. Wasn't sure if I was to do a full clean or power clean so I did both; I have a competition in two weeks I am ramping it up this week so did the following:
    245# across
    5 x 1 Power Clean
    5 x 1 Full Clean and Jerk

    For future reference, are the Clean and jerks to be FULL clean and jerks (oly style) or just power clean and jerk?

    Thanks

    ReplyDelete
  5. 1. Clean and Jerk-265

    2. Back Squat- 350

    3. Metcon- 6:23

    First full day back after being sick as a dog, still having a hard time putting the gas pedal down on the met cons.

    ReplyDelete
    Replies
    1. Was wondering where you were...
      Now I'm sick too...
      Hate it!!

      Delete
  6. 1)295
    2)355
    3)6:13 ...I Puked...
    I have found that by recording my workouts because I have no one to train with, that I go a little harder due to the fact that in my mind I think someone will see them.

    ReplyDelete
    Replies
    1. Nice work! I've felt it coming, but never managed to actually do it. I guess I need more people like you around to push it there.

      Delete
  7. Reg:

    1. 195 felt good after first jerk

    2. 275, was my 1rm such a short time ago

    3. Black & Blue - 5:55, huge PR. I did this WOD 24MAR2012 in 9:14.

    I have to say that after last week my body is really appreciating the "back off week". It was strange though, we got everything done without really rushing and had plenty of time for a cooldown row. We were kindof wandering around with nothing left but to foam roll or call it early. This is the opposite of normal where we are cramming it in the 1.5 hours we have in the AM.

    ReplyDelete
    Replies
    1. Nice time Shane! Yeah my body is really appreciating this back off week too

      Delete
  8. OPEN:

    1) "Black and Blue": 5:49 Rx. All cleans TnG. Paced the first 3 rounds of burpees a little too much in retrospect.

    2) 265# all 3 sets. These felt good. Fought the urge to add some weight.

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  9. Regionals:

    1. 225 lbs.
    2. 335 lbs.
    3. 5:53 Rx

    ReplyDelete
  10. Gonna take today off from training and just hit mobility really hard. Missing some really important positions and I feel that training right now is just an exercise in futility. May hit Black and Blue hard, but nothing heavy. Need to get some things in order.

    ReplyDelete
  11. Open
    Black and Blue - hand release burpees, jump onto 45# bumper plate - time = 6:54

    clean & jerk 1-1-1, 245, 245, 245... push press. Struggling with jerk.

    ReplyDelete
  12. This comment has been removed by the author.

    ReplyDelete
  13. Open

    "Black and Blue"
    5:50 Rx

    3x1 C+J @ 90%
    285 *no misses

    ReplyDelete
    Replies
    1. Yesss!!! I am coming for you!! Next time that is......ha!!

      6:24 Rx

      Delete
    2. Yesss!!! I am coming for you!! Next time that is......ha!!

      6:24 Rx

      Delete
  14. Open
    1. 5:30

    2. Missed first 2 at 275 then took some time when back and hit 2 at 275. Upper body is smoked after the last couple of days but I'm getting faster.

    ReplyDelete
    Replies
    1. .....that's fast! I can see where there was room in my effort to pull a time like that, but no gas to get there. Great time!

      Delete
    2. Thanks man stop moving and whent unbroken. Wouldn't have hit that if I did have you guys pushing me thanks guys keep crushing it!!!

      Delete
  15. I took an extra day of rest yesterday after attending a bachelor party in OC, MD over the weekend. So, today at the globo gym at lunch-

    Made up yesterday's snatch work - 3 attempts at 175, only made 1 of 3.

    B&B - 11:20?! I knew I was slow at burpees, but did I do an extra round? Wow.

    ReplyDelete
    Replies
    1. I work as a firefight paramedic in OC MD. I from there??

      Delete
    2. Not from there. Spent a lot of time down there as a kid visiting my grandmother (mostly at the Greene Turtle, haha). I live in the western Philly suburbs now. I was just down there for about 24 hours over the weekend, most of which were spent at Seacrets.

      Delete
  16. Open

    "Black and Blue"
    7:55

    C/j - 185 across

    ReplyDelete
  17. 1. 155 around 89-85%... n e thing heavier felt rough ... still fatigued from the 24 hang squat clean and jerks @ 145# from Sundays competition I think!
    2. 225#
    3. 4;49

    ReplyDelete
    Replies
    1. Wow! didn't think I'd see sub 5, that's amazing!

      Delete
    2. thanks guys! think my little competition this past weekend has me pumped! i had such a great time and was happy to see that i still "have it" :) sure, i need to gain some skills back- mostly confidence...but this girl is on a mission :)

      Delete
  18. 1) I thought it was snatches so I did 185...my bad
    2) 325
    3) 6:35. Thank God it's a reduced week because my legs are smoked. The squat theray helps

    ReplyDelete
  19. Open.
    6:20 on the metcon. Came out too fast and had to break up the last sets
    225 on the c and j. Went ok should be jerking more.
    Did the back squat too 345 felt good

    ReplyDelete
  20. Still no upper body things

    1.) 400m run test...55 sec, first time doing this helloooo jello legs.

    2.) 5 rds: 400m run 20 pistols (alt) 20 GHD sit-ups...pistols are horrific in anything other then my oly shoes so put a 20 min cap made it 3 1/2 rds.

    ReplyDelete
  21. 1) C&J - 205
    2) Back Squat - 265
    3) Metcon - 5:05

    ReplyDelete
  22. Open.....Wags wanted me to try Friday's Regional WOD
    30 snatch 135#- 2:03
    20 snatch 165#
    10 snatch 185#
    5 snatch 205#
    11:51
    2. Clean & Jerk- 265F/250/255/265- legs are smoked

    ReplyDelete
  23. Open

    1. 10:32 rx'd
    2. 205#- got all the cleans just didn't get it overhead today.. It's another thing to work on!

    ReplyDelete
  24. Open

    1. 7:53.
    2. 245. Missed the first jerk. Shoulders feeling fatigued from the 4th day in a row of training. That's why I hate missing days.. The catch up game is a bitch!

    Thankfully it's a recovery day tomorrow.

    ReplyDelete
  25. Open
    1.) 5:55 unbroken, took burpees a bit slow to keep cleans unbroken. Had more in the tank but beat my goal of 6:00.
    2.) hand is ripped bad from yesterday's muscle ups, so I did 2 front squats every :30 at 165# for 4 minutes. This is a weakness of mine, front squats.

    David / 32 / 5'10" / 175

    ReplyDelete
  26. First WOD after TEAM Competition this past weekend...Nothing like competing as a team, rather than just the individual!!!

    1) 7:33

    2) 210#

    ReplyDelete
  27. Hey guys, new here. Here's my results for today:

    1) 3x1 c&j @ 230#
    2) 1x2 bs @ 355#
    3) metcon - 7:10

    ReplyDelete
  28. 1. Black and Blue 6:55 Rxd

    2. Back squat 90%2rep. 315lbs

    Notes
    - ripped palm limited me today
    -had to perform back squats instead
    -mentally not in it today. Affected me big time
    -better prep next time

    ReplyDelete
  29. Open

    1) 6:18 @ 125# - 10# heavier and 29 seconds faster then last time.
    2) @ 185# - felt solid tonight. Excited for the next time we 1RM C&J.

    ReplyDelete
  30. Open
    1) 6:14 Couldn't hook grip because of my carless hand maintenance. Taped up with gloves looked the Michelin man hands
    2) 245 nice and moderate worked form. Getting it back!

    ReplyDelete
  31. Hey guys, new here. Here's my results for today:

    1) 3x1 c&j @ 230#
    2) 1x2 bs @ 355#
    3) metcon - 7:10

    ReplyDelete
  32. Regionals
    C+j-250 felt good
    Back squat-300 felt good
    Wod- 6:40 way harder than I thought... Lungs!!!

    ReplyDelete
  33. Regionals
    C+j-250 felt good
    Back squat-300 felt good
    Wod- 6:40 way harder than I thought... Lungs!!!

    ReplyDelete
  34. 1. 165 c+j- felt good!
    2. 220 back squat- felt good!
    Wod-5:05 real happy with that... I wanted to die but pushed thru

    ReplyDelete
  35. Open:

    1.) 8:35

    2.) 205#

    Squat clean and jerk

    ReplyDelete
  36. Out for almost a month to heal from a lower back injury :(. Easing in slowly but surely to regular programming..

    OPEN
    1. 9:51 RX
    2. CNJ - ran out of time

    ReplyDelete
  37. Open Program
    1) 7:41 - Cleans unbroken rd 1, then 4-4-2 from there on out. Felt good but man it was a lung-burner by the end. Some of the times on here are blazing though!
    2) Done at 230. Used power cleans since I was already in that groove from the metcon.

    ReplyDelete
  38. C&j @165 no misses
    Bs 1x2@235
    Wod- 6:45rx burpees to a six inch reach
    Cleans 10/10/10/8,2/7,3

    ReplyDelete
  39. OPEN

    1) 5:02 RX
    Felt good even though was my 5th day in a row. Had a team throwdown sunday, that's why I haven't been posting the scores yesterday (scaled the wod)

    2) 235#
    About 85%... Went to work on jerk technique. Felt good and improving!

    ReplyDelete
  40. Regionals:
    1) 245
    3)6:53
    Came out too fast and it caught up to me. Did it at home today so no squat. Work gets in the way of working out sometimes!

    ReplyDelete
  41. Regionals:
    1) 245
    3)6:53
    Came out too fast and it caught up to me. Did it at home today so no squat. Work gets in the way of working out sometimes!

    ReplyDelete
  42. open
    1) 8:36
    2) 195. Should have increased.

    ReplyDelete
  43. Open
    1) 6:08 Rx - Last time I was 6:10 at 115#

    2) 225# Hit all 3 reps

    ReplyDelete
  44. Reg
    1. @225
    2. @ 295
    3. 4:10 probAbly my best 2 mvt. Went unbroken.

    ReplyDelete
  45. Regionals
    1. 265#
    2. 350
    3. 7:54 rx
    not used to training at night. definate difference. may need to do this from time to time in the crossfit spirit of constantly varied .

    ReplyDelete
  46. M/25/5'6"/178/Southeast
    Regionals
    1)275
    2)400
    3)5:27 Rx

    ReplyDelete
  47. Open
    6:27 upset with myself as I tanked in round 5. I wanted sub 6
    215 235 235 on clean and Jerks

    ReplyDelete
  48. Open
    1. 6:38 Rx...last time I did it in May I was 8:03..so I'm happy with that
    2. 140# no misses

    ReplyDelete
  49. Regionals

    1) 225 across

    2) 285

    3) 7:44

    Cuz

    ReplyDelete
  50. Open.

    1. 10:46...Felt like I was doing burpees under water, slooowwww

    2. Done at 190. Felt good.

    ReplyDelete
  51. C&J @ #215
    Back Sq @ #330
    "Black & Blue" @ 7:20 (unbroken)

    ReplyDelete
  52. Regional

    Lately cleans are feeling heavier. My legs aren't recovering very well.

    1. 225#. No missed reps. But felt like 250#. Miserable

    2. 295# Struggled. But form solid

    3. 6:05Rx. Wasn't pretty by round 4. Completely destroyed. Had to teach within 10 min post WOD. Still grey in the face.

    I'm going to take a look at nutrition and hydration. I should be feeling stronger not weaker at this point

    ReplyDelete
  53. 1) 9:51 rx
    2) 115# c&j too easy but need to work on increasing 1rm. At 135, deadlift starts freaking me out

    ReplyDelete
  54. Open
    1. 8:48rx
    2. 245# across failed last attempt

    ReplyDelete
  55. open

    1. 7:11
    2. 205-205-215 (i know it said across but i felt pretty good here)

    ReplyDelete
  56. open

    1. 7:11
    2. 205-205-215 (i know it said across but i felt pretty good here)

    ReplyDelete
  57. a little out of order today:

    1.) "black and blue" 6:40 Rx
    2.) C&J 3x1 - 135#
    3.) BSq 1x2 - 195#

    ReplyDelete
  58. 1- black and blue 6:11 rx pr by 90 seconds
    2-255 3x1

    ReplyDelete
  59. Open/Master
    1. 8:19 rx
    Burpees felt like I was underwater. Couldn't string the cleans 1/2 through round 2. I just kept doing singles and not resting.

    2. 115# across.
    Jerk felt better and faster than clean. I could have done 20LB more on jerk.

    ReplyDelete
  60. 1) clean&jerk 3x1 90% felt light

    2) back squat 1x2 140kg

    3) Black and Blue 6:23rx

    ReplyDelete
  61. I forgot to post yesterday; First week of school is making my brain not work too well after the 2:30 bell :)

    Open

    1. 6:38 RX

    2. Clean and Jerk at 145

    ReplyDelete
  62. Long night of coaching..Energy just wasn't there for this.

    1. C&J @245.. Successful on all three, but hyperextended my back on all three. Need to cut back and get my form right if I want to improve.

    2. BS- 335 - Tough but manageable.

    3. 6:15 - Round 1 UB, Round 2 & 3- 6+4, Round 4- 6 +2 +2, Round 5, 6+4.. rested more than I should have in between sets of PC. Really moved on the burpees.

    ReplyDelete
  63. Better late than never:-) OPEN- B&B 5:48 Rx

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  64. open
    1)13:30 con 135#
    2) rd1 miss con 68kg
    rd2 good whit 63kg
    rd3 god whit 63kg

    ReplyDelete
  65. Black and Blue - 7:17
    Clean and jerk 3 x 1 @ 125kg

    ReplyDelete