Monday, December 23, 2013

Tuesday 12.24.13


2014 REGIONAL & GAMES ATHLETES
1.  Clean and Jerk
1RM

2.  "12 Days of CrossFit"
12 Rounds for time of:
1 Squat Snatch, 155/105
2 BJ, 30/20
3 Push Press, 155/105
4 TTB
5 Hang Power Cleans, 155/105
6 HR Push ups
7 Dead, 155/105
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 oz. Beer
Start with just the 1 Snatch, Round two starts with the 2 Box Jumps and then 1 Snatch, Round three is the 3 Push Press, 2 BJ and then the 1 snatch.  So the final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8...and finishes with the 1 Snatch.  If you don't drink - do 12 burpees.


2014 OPEN ATHLETES
1.  Clean and Jerk
1RM

2.  "12 Days of CrossFit"
12 Rounds for time of:
1 Squat Snatch, 155/105
2 BJ, 30/20
3 Push Press, 155/105
4 TTB
5 Hang Power Cleans, 155/105
6 HR Push ups
7 Dead, 155/105
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 oz. Beer
Start with just the 1 Snatch, Round two starts with the 2 Box Jumps and then 1 Snatch, Round three is the 3 Push Press, 2 BJ and then the 1 snatch.  So the final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8...and finishes with the 1 Snatch.  If you don't drink - do 12 burpees.


Bush, Tracy, Rachel (sub 3!) and Hamel do Satan's Whiskers.  

50 comments:

  1. This comment has been removed by the author.

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  2. Questionable reps on the burpees. Not exactly games standards.

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    Replies
    1. Are you serious or is this an inside joke?

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    2. Agreed, I don't expect a target above each of these athletes, but at least pretend there's one six inches above their respective reaches.

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  3. 1RM- Wasn't really feeling it today, hit 275, mechanics fell apart on 295, another day.

    Metcon- Done with San Miguel light, 155 power snatch, abmat sit-ups. 27:03. Everything unbroken except the beer. Lots of fun.

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    Replies
    1. LOL your "not feeling it" day is my dream day. Haha you're just strong man.

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  4. 1) 245 (can't pound the leg with a jerk, so went as high as I could push press)

    2) 41:17 (subbed hspu for bj and 12 Cal row for burpees)

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  5. Good day everyone!
    Returned from 2-week vocation in Barcelona.
    Had only 3 workouts during that trip. So hard to return.

    1. Worked up to 235
    2. 39min. Alcohol free:) everything unbroken. Long transitions.

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  7. The quote of the video (which I think was Ben) "it's so much easier to just keep going" Hahaha - I would have loved to hear what went through Ali's head when she heard that ;o)

    Awesome job everyone. Rachael, that was amazing - I love the pull-ups...smooth and powerful.

    Ok, this should be an interesting WOD.

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  8. Poor time management this morning:(

    1.) Just worked up to #225 and left it. Arm was flaring up a bit.

    2.) Finished round 11 at 24:27 and realized I had work in 10 min so stopped. I power snatched and used a #20 wall ball. Unbroken on all up to that point.

    Merry Christmas everyone enjoy the family time, see you Thursday!

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  9. No clean and jerk because knees are killing me today.

    Metcon in 39:46. Went in with no warm up because I was running late. Terrible idea. Missed quite a few snatches for ust being cold and stiff. Everything else unbroken and kept a moderate steady pace. Just wish I would have been more consistent on snatches today.

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  11. Open

    2) 48:28 done with a group and took time to enjoy it with each other...the beer took some time

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  12. Open
    1. 285#- missed 300#
    2. 23:36- RX'd w a beer

    Merry Christmas to all and all a good night! Enjoy your rest day with the family!

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  13. 12 Days of CrossFit:
    Done with Dos Equis! and changed up a few of the exercises.
    31:30

    MERRY XMAS

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  14. Regionals:

    1. 232 lbs. easy. Went for 248 which would have been a 5 lbs. PR. Missed the jerk 5 freakin' times. Had it pretty clean on the third attempt and didn't pair my feet. I need to work on my jerk technique.
    2 Did the our gym's combined class WOD with a bunch of front squats, thrusters, push press, burpees, running and rowing. Apparently Santa will be bringing me a nice case of DOMS for Christmas! Ho Ho Ho!

    Merry Christmas to all of you guys and gals!

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  15. 1. 245
    2. 24:59 burpees no beer (not against beer just try not to drink before noon)

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  16. OPEN

    1) 250#
    Clean and push jerk.

    2) 25:15 rx
    Subbed the lunges for pistols.
    Only had a 25# medball.

    Merry Xmas to all.

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  17. reg
    1) worked up to 165
    2) 26:58rx

    Merry Christmas!

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  18. I got invited to go to the local box today with my dad and do their 12 days of Christmas partner WOD. I don't usually get to go due to my age.
    1. Clean and Jerk 1RM: 245lbs. Just couldn't stand 255 up.
    2. The workout went like this:
    1 C+J 225lbs
    2 Rope Climbs
    3 Partner Deads at 365lbs
    4 Muscle Ups
    5 Hang KB snatches at 53lbs
    6 Burpee Box Jumps 30"
    7 T2B
    8 Slam Ball Pushups at 50lbs
    9 KBS 53lbs
    10 Yd HS Walk
    11 SDHP 53lbs
    12 Wall Balls 20lbs
    It took my partner and I 63:52 to finish. It was brutal.

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    Replies
    1. Forgot to say, each partner does the full amount of reps. Just taking turns going.

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    2. Austin I have really noticed that your Olympic lift numbers have gone way up and metcon times have gotten super fast since you started posting on here! Congratulations and keep up the great work! I think you will be a serious contender in the future if you keep it up. Merry Christmas!

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    3. Thanks man. That means a lot. It's all because of this programming. Ben is a genius. It also helps having guys like you to chase after in the OLY's and metcons. Merry Christmas to you also!

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  19. Open
    1) Did wod first - 30:21 135# barbell
    / 25# WB / 12 Burpees - lungs aren't there yet but getting there
    2) 235# not a PR but happy to hit that

    Have a safe and merry Christmas to all!

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  20. Snow storm up here so haven't been able to workout since Friday...

    1 RM Front squat for the day...up to 180
    2 x 2 p. clean and p. jerks @ 135
    2 x 2 p. clean and p. jerks @ 145 (these felt quick and light)

    Satan's Whiskers
    8:06 Rx (Felt sluggish and heavy....Grandma won't stop feeding me!!!)

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  21. 1. 235#, 20# under PR. Cleaned 245# and wussed out on jerk.
    2. 35:21, steady pace whole thing. Enjoyed Yuengling Lager. 20# wall ball. Abmat situps+25#plate

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  22. Home with a stomach bug today.

    Merry Christmas compwodders!!

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  23. Regionals

    1) 231 pr by 6#. Missed at 235
    2) 32.15 sub'd burpees for the beer unfortunately. Would have gone with a Shiner if I could have though.

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  24. 1. Skipped 1RM C&J due to time.
    2. 12 days wod 23:23 Rx with Beer.

    Merry Christmas to everyone. God Bless.

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  25. Unfortunately unable to do this today. Had to work then family stuff this afternoon. Merry Christmas CompWODers. You all inspire me everyday.

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  26. Shit, that hurt....

    1 RM Clean @ 126kg
    12 Days WOD Rx @ 25:05

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  27. 1. 325 PR. Got under 330 about 6 times and couldn't stand it up!
    2. 24:47

    Gnarly. Merry Christmas to all!

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    Replies
    1. Ps. didn't have a burr so I chugged 12 oz of Progenex Peppermint Bark!

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  28. Power snatch... 27 something
    http://www.youtube.com/edit?o=U&video_id=XunC1kDt_Co

    With Jubba and crew.

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  29. 1) 230#. Tried for 240 twice but couldn't make the jerk. Felt slow. Cleans were fast and smooth
    2) 45:00. group of us laughing and having a good time. Normally they just watch me do the comp wods but they wanted to try today. Had to help a few of them with some scaling and modifications mid workout too.

    After we went and played our annual Mistletoe Soccer game.

    Was a fun day and really makes me appreciate my position of health and wellness in my community and organization. Merry Christmas everyone!

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  30. 1 265, was messing with wierd plate combinations at buddies house, thought I had on 275 for my next lift, actually put on 295, got it to the sticking point and missed it. Was toasted after that, gotta work the front squat a bit more. I didn't realize I shot the hips up and back instead of driving them forward under the bar. Had sort of an "ah-ha" moment today while reviewing my videos.

    2. Didn't do the wod. I did however drink beer, shoot guns and deadlift. So, there was that.

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  31. Open

    1. 215# Jerk (no clean purposely - long story) Bottom line...20# PR!
    2. 26:39 but don't be too impressed. I used 115#, 45KB, and a 20# WB. I also switched the final round so that I ended with a beer, rather than starting with a beer!

    Merry Christmas everyone - enjoy your family and friends, as well as a nice day off.

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  32. 27:30

    135 pd snatch dead and push
    55 pd kb
    20 pd wall ball
    Burpees instead of beer.

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  33. Open: Skipped C&J. Metcon - 31:48 12oz Beer. Everything Rx but had to use 30# slam ball for wall balls, and ceiling is only 8 ft in my garage. Merry Christmas everyone!

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  34. Monday's Workout -
    Front Squat 1rm - 315# , pr by 15#
    Satan's Whiskers - 4:28rx

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  35. Open Program
    1) Didn't max, just worked to a heavy single to gain confidence in my low back again. Got to 215, about 85%. Used a push press bc I knew the jerk wasn't close to my max.
    2) 33:45 - modified slightly due to equipment, did 70-lb KB SDHP for round of 2, regular sit-ups instead of GHD. Happy to go Rxd on the weights, particularly snatch.

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  36. Open
    1 didn't max wrist and elbow pain from Comp this past weekend hit 250
    2 27:08

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  37. open

    1) 135#, 145#, 155#, 165# con mala tenica pero completo. 175# falle 2 veces es mas mental q otra cosa


    2) comencé con mi primo pero abandono a mitad iba muy lento al comienxo
    los Wall ball fueron con un balón de 13# y las kb con 2 kb de 20# los GHDSu los cambie por abmat con disco de 15kg los deads, hang power clean, y push press con 135# y los snatch con 115#
    el tiempo total fue 70:10

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  38. 1. 130kg/286lbs
    - attempted 132.5(PB)/292lbs but kept collapsing in the bottom
    - after hitting 150kg/330lbs front squat yesterday I thought I might have 140/308lbs, but it was a whole different ball game
    2. WOD: 26:18 (burpees, no beer)
    - could have made this hurt a lot more and shaved some time off, but enjoyed the workout!

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  39. Cliff Lewis Masters 49
    1. 240# PR
    2. 25:44 Rx
    This was tough because of the 155# snatch for me.....

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