Sunday, January 5, 2014

Monday 1.6.13

Anna Tunncliffe, 9th fittest woman on the planet 
and Olympic gold medalist is competing at the ECC.

2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1.  Snatch
EMOMx7:  2 Snatches - drop from the top and start your second rep within 5 seconds.

2.  Clean and Jerk Complex
EMOMx7: 1 Power Clean + 1 Pause Squat + 1 Jerk - pause for 3 seconds at the bottom of the front squat.

3.  Gymnastic Benchmark
A.  Max unbroken STRICT Parallette HSPU
B.  Max unbroken KIPPING Parallette HSPU
Guys:  Go to the floor.
Girls:  45# plate + Abmat
Parallettes should be 13" off the floor

SESSION TWO
1.  Back Squats
Back Squat, 4x9 across

2.  Metcon
30-20-10 reps for time of:
Power Snatch, 95/65
HSPU


2014 OPEN ATHLETES
1.  Metcon
30-20-10 reps for time of:
Power Snatch, 95/65
HSPU

2.  Snatch
EMOMx7:  2 Snatches - drop from the top and start your second rep within 5 seconds.

3.  Front Squat
10x2 Pause Front Squats - pause for 3 seconds at the bottom of each rep.

109 comments:

  1. Hey guys, I'm taking an extra rest day today and dropping back a day, so I will do today's work tomorrow so I can plan accordingly. It was a hard decision because I love doing the work then checking what you guys did as well but I really want to focus on doing all the work and not having to pick and choose what I actually accomplish.

    ReplyDelete
    Replies
    1. Jeremy, it is understandable no worries. However, I am going to miss seeing your posts in the morning and trying to chase your scores. You always provide a good target to shoot for. Good luck man, I'll still be checking for your scores, just a day later now i guess.

      Delete
    2. Drew, it was a tough decision. Whatever benefit I was missing out on by not being able to do all the work was actually balanced out by the bro fest when everyone posts their scores. I actually thought about dropping back a week so I could plan accordingly and get all the work in but Brian suggested just dropping back a day and just shifting my rest days which is what I am going to end up doing.

      Delete
    3. Good Luck Jeremy, I am going to miss chasing your numbers

      Delete
    4. This isn't a train smash at all champ.
      Looking forward to see your score tomorrow morning!!

      Delete
  2. This comment has been removed by the author.

    ReplyDelete
  3. Hello Comp Wod forum!! I've been following the program off and on for several months now and decided to finally get on board. Been crossfitting since 2007. I live in Graham, WA. Originally from Claremont, CA. I do concrete construction, coach high school football, and run my own garage gym. Made it to regionals in 2011 and looking to get back at that level again. I will be following the "Open" format. Looking forward to posting with you guys!

    ReplyDelete
    Replies
    1. Also, tore my labrum back in October so going to do the best I can without re-injuring

      Delete
    2. Welcome to the board! I am also in WA, way out here in Neah Bay. If you ever find yourself out this way on a fishing trip let me know.

      Delete
  4. Still stranded in brussels due to weather. Hoping to get back to the states and a gym by Tuesday morning! Happy new year everyone.

    ReplyDelete
  5. Decided to go with the OPEN format. My body has not properly recovered from last week. Thinking about scaling back this week and doing yoga and mobility. Feeling a bit overtrained

    OPEN
    Metcon
    Time - 9:49 RX

    Breakdown
    30 Snatches - 10, 10 , 5, 5,
    30 HSPU - 10 , 5, 5, 5, 5
    20 Snatches - 5,5,5,5
    20 HSPU - 5,5,3,3,2,2
    10 Snatches - 4,3,2,1
    10 HSPU - 3,3,2,1,1

    Snatch EMOM
    75kg - failed 2 lifts out of 14

    Front Squat with Pause - worked up to 120kg (bodweight 76kg)

    ReplyDelete
  6. Open
    Metcon - 11:03
    Emom - 165. No fail
    Squats - 245 across

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

    ReplyDelete
  8. Did open today because I wont have time for two sessions.
    1. Metcon - 9:29
    2. EMOM - 165#
    3. Squats - climbed from 225# to 245# did last 5 rounds at 245#.
    Finally felt a little more normal today after vacation and this lingering crude I have. Still felt a little like quick sand. OH well. Train hard everyone. Open games 60 days-ish

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

    ReplyDelete
  10. Regionals

    1) worked to 154 for 4 sets
    2) worked to 209 for 3 sets
    3) 1 strict and 3 kipping at a 12" defecit.
    4) 264 across

    Had to do the squats this morning. Will do the metcon later today.

    ReplyDelete
    Replies
    1. Pm session.

      5) 16.44. Hspu are my biggest goat and they got me good today. Did 10's and 5's on the snatches

      Added hspu into my warm-up so we shall see going for 10min next time.

      Delete
  11. 1) Snatches @ 185 (11/14)

    2) Clean complext @ 250 (7/7)

    Squats @ 300

    Different Metcon

    ReplyDelete
  12. 1. 14:51. HSPU was the real money card here. done on two 20kg plates and an abmat in between.
    2. 60 kg across the board. no fails.
    3. 70-80-90-90(f)-90(1)-70-80-80-80-80-80
    failed 90 due to blackout issues. annoying.

    ReplyDelete
    Replies
    1. Carl, are you talking about passing out while doing your pause squats? That happened to me a few months back. Scary. Everytime we have pause squats now I get a little cold sweat going!

      Delete
    2. Hey Michael, yes that's what i mean. I guess it's an issue of getting the bar too close to the arteries up to your brain, cutting bloodflow, or holding the bar too close to the windpipe. I can get the same issue in heavy cleans too, had a proper blackout in a clean this summer where i crashed into the wall behind me (got the weight off me before though, luckily). A guy in the gym told me it wasn't something to worry about, just get back on the horse and not let it get to you. It can get frustrating though!

      Delete
    3. Rich Froning did an interview about this on CF Project Mayhem a few months back, but I don't remember exactly what he said. Might want to give it a look.

      Delete
    4. Thanks Austin, I found the interview (http://www.youtube.com/watch?v=QYRjr1DjgVY) but to sum up, he just says it has happened to him, and to try and change the position of the bar and/or hands for example, not to get the bar too close to the artery leading up to your brain.

      Delete
  13. Regionals; Masters
    Morning Session:
    1. Snatches - 165
    2. C&J - 205 (My back is still tight from last week. The pause squat was a killer.)
    3a. Strict PHSPU - 9
    3b. Kipping PHSPU - 11 (shoulders shot out)

    ReplyDelete
    Replies
    1. Afternoon Session:
      1. Back Squats - 245
      2. Metcon - 11:43 Thought I could do sub 10, but my shoulders and back were beat to shit. At least I will get stronger from it.

      Delete
  14. 1. 175# No Misses
    2. 205# No Misses
    3. A. Strict 5
    B. Kipping 4. Kept kicking self off wall on 5th attempt

    ReplyDelete
    Replies
    1. PM
      1. 245 across
      2. Metcon 9:57 gamed this one perfectly 15's 10's and unbroken on snatches 5's on hspu from the start

      Delete
  15. Open
    1. 14:45
    2. worked up to 85#
    3. 145#

    Great picture.

    ReplyDelete
  16. Open:
    1) metcon: 7:38 Rx. HSPU got much harder than expected.
    2) emom x 7: 175# across. Did split snatch.
    3) 10 x 2 pause squats: 175, 195, 205, 215, 225, 235, 245, 255, 265, 275

    ReplyDelete
  17. Open
    1. Metcon - 16:25 Rx
    2. EMOM 7 - 2 Power Snatch @ 145#
    3. 10x2 Pause Front Squats - 135-145-155-165-175-185-195-205-215-225

    ... humbling - last WOD was December 20th - bunch of nonsense since then - felt good to move again even if I didn't move well ... kipping HSPU are still of the list of goals - shocker.

    ReplyDelete
  18. Open

    1) 11:22
    2) 135
    3) 135-225...jumped 10# each set

    ReplyDelete
  19. Open Master:
    11:11 (30-20-10 rep scheme w/ 55#)
    7 x 2 SS OTM@ 85#
    2 FS w/ 3 sec pause: 4 @ 115#, 1 @ 120#, 5 @ 125#
    Benchmark 20 rm jerk: 15 x 85#

    ReplyDelete
  20. Open:
    METCON - 17:02, and this was with me scaling my HSPU to 20-15-10... very sad... lots of single HSPUs! On the plus my snatching was great and consistent and tng between 5 and 10 reps at a time.

    Snatch - #152 across... this was tough as it was aprox 90% of my 1RM but got ea one w/ no fails.

    Pause FS - #185 across, took from the ground each time.

    ReplyDelete
    Replies
    1. Took from the ground each time? Nice! I was not that ambitious ;o)

      Delete
  21. First day back after a little over a week off due to being beat up in the basketball tournament. So I took it easy, hip and back still feel like they aren't in their normal alignment. Hoping the chiro can fix me on Wednesday.
    Reg
    1. worked up to 115 and stayed there because my setup position feels off due to the hip weirdness. Did 3 every OTM
    2. worked up to 130 same reason as above. Only the pause squat felt weird. Also did 3 OTM because it was light.
    3. Did HSPU, head to floor instead, since I can only get 2 strict on PHSPU at 6"
    A) 5 - just lost position. PR is 10 on these. Wanted to re-do but had to coach
    B) 11 - these felt good, little frustrated by the 5 may have cost me some efficiency at first on these.

    Session 2 after work

    ReplyDelete
    Replies
    1. 4) hips loosened up but played it safe. 185 across
      5) 15:24 - game plan fell apart on the snatch. HSPU went well, 13,10,7 then 10, 10 then 7,1,1,1. Just happy to be able to complete this.

      Delete
  22. Open

    1) 15:24 - OK, I got my ass handed to me on this one. I knew it would get spicy but the HSPUs were much worse than I expected.

    2) 145, 145, 155, 155, 155, 155, 155

    3) 205, 215, 225, 235, 245, 235, 235, 235, 235, 235

    Great WOD today.

    ReplyDelete
  23. 1. Snatch: 165# No Misses
    2. CnJ Complex: 205# No Misses.

    3. 4x9 Back squat 225# Feeling better and better in my knee :-)

    4. Metcon: 30-20-10 Had to quit on the 20 round cause my low back felt terrible.. Should have take an extra rest day after those 100# KB-Swings etc..

    In case someone wonder why I keep taking about my knee it´s becuase I went through a knee surgery in September and haven´t done any deeper squats in 6 months. It´s finally good to be "back" even if the weights are lighter than before :-)

    ReplyDelete
  24. Regionals all in one session. School was cancelled so I had ALOT of time today.
    1. Snatch OTM: Used 155lbs. Felt fast under. Only had 2 misses. Just leaned forward standing them up.
    2.Clean and Jerk Complex OTM: Started at 205lbs for 3rds then used 225lbs for the last rds. Again, felt good here. No misses.
    3. Attempted many times to get a PHSPU. Failed miserably every time.
    4. Back Squats: Used 245lbs. Perfect weight for this. No fails.
    5. Metcon: 11:15. I was shooting for something under 11. Oh well. Lower back cramped up HARD.

    ReplyDelete
  25. Open
    15:06 Not Rx. Did 30-20-10 on snatches and 21-15-9 on HSPUs. Got thrown off on how hard the HSPUs were coming off snatches. Eventually recovered and got my bearings but lost a lot of time in the process. Learned from this.
    2&3) Unfortunately no time before work

    ReplyDelete
  26. Reg:

    Gotta a pretty nasty academic load this semester...next few months are gonna get rough

    One really long session
    1. 195 (11/14)
    2. 235
    3. Did 3 attempts for each. 3a: 4,3, 3....3b: 6,7,8
    4. 285...wasnt feeling it today
    5. ?:??, someone shut the clock off. Was shooting for a 10 min pace. R20 HSPU hurt bad, back started to lock up toward the end


    ReplyDelete
  27. Open...
    9:54... Not entirely happy with this time, took too much rest during snatch reps

    Snatch OTM... 205 no misses

    Paused front squats at 255... Damn these sucked

    ReplyDelete
  28. Open
    1) 11:08 - Snatches were really slow. Somehow my first 30 were slower than my Isabel. HSPUs turned to sets of 2 pretty quick which was surprising.
    2) 155, 155, 165 for the remainder
    3) 205, 215, 225, 235, 245, 245, 235, 235, 235, 245 - piriformis still bothering me a bit

    ReplyDelete
  29. Open:
    Finally getting back into a routine!
    1) 17:07
    2) 135 across
    3) 190 across

    ReplyDelete
  30. Not often I'm commenting here. Been following this program (open) for about a year. I just want to thank you for giving us these awesome workouts, and today's workout represents just this awesomeness. ;)

    ReplyDelete
  31. 5' 6" 165 Southeast

    Early AM Session
    BS - 4x9 @315 across
    Max Strict Unbroken PHSPU 13" - 8
    Max Kipping Unbroken PHSPU 13" - 14 (should've rested longer between sets)

    Doing the Oly EMOM & WOD tonight

    ReplyDelete
    Replies
    1. Snatch EMOM - 185# Across
      C&J EMOM - 225# Across
      WOD Rx - 13:27 - Back was so smoked I had to single up my snatches in the round of 20. Glad tomorrow's a single session.

      Delete
  32. 1. snatch emom: 225# felt solid and fast.
    2. clean emom: 225# working positions and speed for the jerk.
    3. max rep strict 13" deficit hspu: 1 fml. the deficit punched my face today
    max rep kipping 13" deficit hspu: 5. these felt good at first, then all the sudden FACE PUNCH.

    pm:
    4x9 back squat 315# across.

    metcon: 12:02
    really wanted sub 10 on this. went unbroken on snatches for 30, that pumped my shoulders up more than expected.

    ReplyDelete
    Replies
    1. hspu's in the metcon done off of 45# bumpers to an abmat.

      Delete
  33. Felt good today. Not expecting that after Macho Man and 100pu yesterday.
    1. 175x2 175x0 155x1 155x2 155x2 165x1 165x2
    2. 205 205 215 215 215 225 235
    3a. 0. Did a couple strict from floor but even those were weaksauce.
    3b. 3 @ 12" pHSPU + abmat. Definite progress here.
    4. 275#
    5. 11:03

    ReplyDelete
  34. Open

    1. 14:05 @85#. Wow - this workout was way harder than I thought it was going to be. I thought I was going to struggle with the snatches and it's the reason I scaled - but it was actually the HSPU's that punched me in the face. Once your shoulders are shot, you're screwed.
    2. 95# for the 1st 4 rounds. Felt smooth, so I bumped it to 115#. I failed twice in a row and dropped back to 95# for the final 3 rounds. My mind was in the right place - unfortunately my body wouldn't follow! Definitely disappointed with only doing 95# here.
    3. 135# for rounds 1-8 and 155# for 9-10.

    Humbling, but good day.

    Northeast
    5'10"/174/37

    ReplyDelete
  35. M/36/175/5'10"
    Regionals -
    Session 1.
    1. 155#x3, 165#x4
    2. 225#x2, 230#x1, 240#x1, 255#x2
    3. a. 2, b. 5 Very difficult today.....weird

    Session 2
    1. 305# across.
    2. 7:52rx HSPU got really hard! :)

    ReplyDelete
  36. Open

    1) 7:54
    2) 7x2 Snatches @ 205 (TnG)
    3) 10x2 Front Squats @ 295 (w/ :03 pause at bottom)

    ReplyDelete
  37. OPEN

    1) 11:55 rx
    I catched a cold. Felt horrible on HSPU, which is usually my best movement.

    2) 175# for the 1st 6 minutes. 185# for the last minute.
    Felt solid... But this is not a really challenging weight for me.

    ReplyDelete
  38. 1. 165. Kept it light, working on solidifying the bottom position. No more sacrificing positions for pounds. I need these knees to work for a long time.

    2. 205. Same thing as above. Positions over pounds.

    3. Had to skip this. Wanted to stay with my training partner and he had to skip something to pick up his kid up from school.

    4. 265 across. Missed the last rep on the last set. Perfect weight choice lol. This was a heavy triple 6 months ago.

    5. I knew my time was going to be slow comparatively speaking, but I stuck to my game plan and kept it below the lactic threshold. Handstands are my biggest goat and I knew I would blow up if I tried to push it, so when 10's on the snatches, and 5's on the handstands. 15:14.

    ReplyDelete
  39. ok guys! one of my goals for 2014 is to start posting again regularly ... so here's today ...

    session 1-
    1. snatches 135 across
    2. clean and jerks 155x 3/160x1/165x3- still tired from macho man!
    3. a. 3 strict to 1-45#+1-35#
    b. 7 Kipping to 1-45#

    session 2
    1. 220 across
    2. 7:30

    ReplyDelete
  40. Open
    1. 14:08
    2. 85# (80%), across
    3. 135# (80%), across

    ReplyDelete
  41. Open
    1. 12:34 - hspu are huge goat
    2. 185# - 11/14- my misses were b/c i got lazy with my shoulders

    ReplyDelete
  42. Open
    1. 8:47
    2. Snatches -120
    3. Front Squat: 185

    ReplyDelete
  43. Open
    1) 10:20. all HSPU broken into 5's
    2) 165# across
    3) 225# for the first 2 sets. 245# for the rest

    ReplyDelete
  44. Regionals
    A little sick yesterday so I did my best to "take it easy today". Feeling pretty wiped and low back still rocked from Friday!

    1. 205
    2. 235
    3. Strict - 9 Kipping - 12
    4. 275. Holy smokes. Started at 305 did the first set but it killed me so I went down and it was still death. No core stability cause of low back.
    5. 9:15 same feelings as above..

    Need a good night sleep.

    ReplyDelete
  45. 1. 185
    2. 205- 225*3
    3.not
    4. 225
    5. 9:59

    ReplyDelete
  46. Open
    1. 11:54 Rx
    2. 95# across
    3. 155# across

    ReplyDelete
  47. Open/Masters

    Metcon: 16:40, felt bad all around, HSPU are now my biggest goat, have to figure how to get those better, but snatches felt good
    Snatch EMOM: 150 x 2 for 7
    Clean and jerk complex: 185 x 1 for 7
    Pause front squats: 215

    ReplyDelete
  48. Open Masters 46

    1. Metcon 14:38
    30-20-10 reps for time of:
    Power Snatch, 95/65
    HSPU

    2. Snatch
    EMOMx7: (145) 2 Snatches - drop from the top and start your second rep within 5 seconds.

    3. Front Squat 185
    10x2 Pause Front Squats - pause for 3 seconds at the bottom of each rep.

    ReplyDelete
  49. 1)185
    2)235
    3)strict 3 kipping 6
    4)275 and ouch
    5)13:51 gotta work on my kip I felt like I was strict pressing them all snatches felt pretty good though

    ReplyDelete
  50. Open
    1. 14:34 RX
    2. 85-85-85-85-90-90-90
    3. Done at 125.

    ReplyDelete
  51. Open/Masters 47

    1) 13:38, scaled to 80# and 21-15-9 on hspu.

    2) 60-60-60-80-80-80-80

    3) 135-155-175-195-195-195-195-195-195-205.

    ReplyDelete
  52. Open
    1) 10:50 75#/pike
    2) 95#
    3) 145#

    ReplyDelete
  53. Open

    1.) 13:07...hspu went fast yay! But snatches were efficient so I'm happy.

    2.) Stayed at #145, no misses

    3.) Worked to #265...holy purple face and almost black out city

    ReplyDelete
  54. Open
    1) 14:46 - Did 21-15-9 on the HSPU which are a major goat. Learned after the wod that I need to move my hands in closer and elbows in. Thanks for showing me Clayton.
    2) 145# across
    3) 185#x3 / 205#x3 / 225#x3 / 245#x1

    ReplyDelete
  55. Open
    warmed up with Reg Gymnastic Benchmark
    A. 1
    B. 6
    then
    1. 16:40
    Biggest thing slowing me down was my lower back. After the 30 HSPU everything was a struggle. Need to figure out what I am doing wrong that's causing my lower back to burnout.
    2. #165 no misses
    3. #345, though I went to light at first, but the last few sets got really spicy.

    ReplyDelete
  56. Open: 14:03 80# 12-9-6 hspu
    EMOM 7: 135 power snatch
    EMOM 12: 5ttb 15du still cant squat I picked two of my worst moves to work on. Stayed on the minute all but two rounds

    ReplyDelete
  57. Had to wod in basement no overhead stuff with 7.6" ceilings:(
    Did 100 push up, 100 situp, 100 pull up and 100 squats mixed with 10x2 front squat work . All fs pause 3sec 250# across. Will do snatch hspu and emom snatch tomorrow.

    ReplyDelete
  58. Masters women 40-45
    1: 14:31 55#
    2: min 1-4 45#, 5-7 55#
    3:45/55/65/70/75/80/85/90/95/100

    ReplyDelete
  59. Open
    1- 10:27
    2- 135,135,145,145,155,155,165
    3- 185,185,205x8 rounds

    ReplyDelete
  60. Open
    1) 11:21 Rx
    2) @ 135# - 14/14
    3) 135/155/155/175/175/185/185/190/195/205

    ReplyDelete
  61. Open
    1. 13:36 RX HSPU crushed me
    2. 85# (full snatch)
    3. 135#

    ReplyDelete
  62. 14:01 21-15-9 hspu and 30-30-10 snatch
    Hspu killed me but it's an improvement!

    185# hit all felt very strong with technique and in squat catch thanks to Keith Bussom. I couldn't snatch 155 for more than 3 six months ago so it's a huge deal to me! Thanks.

    Did 10 min emotm even 25 du odd 4 wall touches.

    ReplyDelete
  63. Emom 225, 235, 245, 275, 295
    Strict 5. Kipping 15 12in deficit
    Squats 275, 295, 315, 335
    Metcon 7:39

    ReplyDelete
  64. Snatch: 185# across
    C&J: 245# across
    Metcon: 7:56
    Squats: 225# across, completed after WOD could've gone heavier

    ReplyDelete
  65. Open:
    1)15:05
    2) 2@100#, last fail
    5@95#
    3) 3@145#
    4@155#
    2@160

    ReplyDelete
  66. Open:
    1. 13:40
    First time doing high rep power snatches and first time doing hspu's since I tore my labrum in October. Was real methodical about movements because shoulder is still on the mend.
    2. 165# across
    Again first time doing any snatch since injury
    3. Worked up to a final load of 265

    ReplyDelete
  67. 2014 Regional & Games:
    1. Worked up to 135#. Missed second snatch @135 (barely).
    2. Worked up to 215#. Missed jerk @215 (barely).
    3. 0 strict. 5 kipping 8" deficit. Had more in me but fell off the wall.
    4. 225# across. Felt really heavy.
    5. 19:19. Most of my time spent on hspu. Big goat I need to kill.

    ReplyDelete
  68. Regionals:
    1. EMOMx7: 2 Snatches @ 135#
    Failed on my second on round 4, couldn't get it, failed on my second 7th round, but got it when I tried again. This felt awesome, given my 1RM is 150#

    2. EMOMx7: 1 Power Clean + 1 Pause Squat + 1 Jerk
    4 rounds @ 145#, 3 rounds @ 155#, also this felt awesome! Feeling strong!

    3. Gymnastic Benchmark
    A. Max unbroken STRICT Parallette HSPU
    B. Max unbroken KIPPING Parallette HSPU
    Given I have NEVER done paralette HSPU (every time I have tried I pansy out) I hit 5 kipping HSPU RX'd girls! Pumped about that

    4. Back Squat, 4x9 across @ 175# (working on torquing my feet, legs, butt)

    5. Metcon
    Time: 13:42min (shoulders were on fire after first round!)

    ReplyDelete
  69. haven't posted in a while cause of holidays

    open
    1. 15:51 - slow on hspu today, felt off on them lately, no rhythm
    2. 135 across, 145 for last minute - tried focusing more on technique

    ReplyDelete
  70. 1. Used 155. Felt much better than it has in the past

    2. 205-205-205-205-215-225-230

    3.
    A. 1
    B. 7

    Evening session
    1. 275. This took everything I had
    2. Totally wiped out from squats. 14:11. I felt so weak during the entire wod. Couldn't rep more than 6 hspu, which is very unusual for me

    ReplyDelete
  71. Open
    1. Everything with HSPUs becomes a joke. 39:45. snatches: 12-6-7-5, 10-5-5, 10. HSPUs - about 2 a minute :).
    2. Snatch at 95#. Failed quote a few.
    3. Hatch squats, week 10 day 1. Did front squats with pause at the bottom.

    ReplyDelete
  72. Open Program
    1) 13:27 - HSPU got tough way quicker than expected, usually a strength of mine. High rep snatches are definitely a goat.
    2) Skipped due to time
    3) 95, 125, 155, 185, 195, 195, 195, 195, 205, 215 - felt OK. Need the work here though.

    ReplyDelete
  73. I'm new to crossfit and wanted to know what "back squat, 4x9 across" means? Well mainly the "across" part. Thanks for the help!

    ReplyDelete
  74. I'm new to crossfit and wanted to know what "back squat, 4x9 across" means? Well mainly the "across" part. Thanks for the help!

    ReplyDelete
  75. Hmmmmm....guess I forgot to post times and loads:

    Session One:

    1: Worked to 225lbs felt fast
    2: Across @ 220...did not feel fast
    3: A) Did max depth instead...worked to 7"
    B) 4- paralletts broken...stacked up 13" of plates, was waaay different feeling
    4: 255 across: Did the squats as part of morning sesh.
    ----------
    Session Two:

    5: MetCon: 10:03RX....HSPU got real...tried to break up reps to help and it only slowed me down more. Next time all unbroken on snatches.

    ReplyDelete
  76. Regionals:

    1) 205 across
    2) 205 across - swollen AC joint, so had to take it easy today.
    3) 275 - easing back into it today
    4) skip for sake of time
    5) did not time. also did in 8# titin vest.

    ReplyDelete
  77. Open
    1. Metcon: 13:32 Rx
    2. Snatch: 135# across
    3. Front squat 3 second pause: 135#-225# (increased 10# each set)

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  78. Open:

    Spent the last couple days installing my new pull-up bar so I've fallen behind.

    1) Metcon: 13:55 - slow and steady on the HSPU, sets of 5-6

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  79. Open
    1. 12:43 Got held up during the HSPUs
    2. 155 across. First real snatch work since my rotator cuff injury; felt pretty good.
    3. Worked up to 255

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