Thursday, April 17, 2014

Friday 4.18.14

Elizabeth Akinwale.

2014 REGIONAL & GAMES ATHLETES
1.  Clean and Jerk
1 Clean and Jerk, EMOMx9
Min 1-2-3 at 85%
Min 4-5-6 at 90%
Min 7-8-9 at 95%

2.  Front Squat 
4x4 across

3.  Amanda
9-7-5
Muscle ups
Squat Snatches, 135/95

2014 MASTERS & 
2015 OPEN ATHLETES
1.  Clean and Jerk
EMOMx9
Min 1-2-3 at 85%
Min 4-5-6 at 90%
Min 7-8-9 at 95%

2.  Front Squat 
4x4 across

3.  Amanda
9-7-5
Muscle ups
Squat Snatches, 135/95


88 comments:

  1. Coach, can I assume we should start with the muscle ups on Amanda?

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  2. How many clean and jerks should we do on minute ?

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  3. Good day everyone.
    Today a little bit out of program.
    1. Power Clean 1RM - 285 (PR)
    2. Front Squat - 3x3 - 255 across
    3. Amanda - 5:28

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  4. Can you explain me please how 4×4 works i am newbie on this

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    Replies
    1. 4 sets of 4 reps with the same weight (across means to use same weight) each set.

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  5. This comment has been removed by the author.

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  6. Regional:

    1. Clean and Jerk - 114-120-127kg (Jerk failed at 127 for all three reps...not happy with this, felt more technique than anything, haven't isolated the jerk as a skill in a long time)

    2. Front Squat - 130kg/287lb across (All the extra core work has made the bottom of the squat feel solid, could have done a little more)

    3. ''Amanda'' - 5:00 - first time on this workout (Really annoying workout....your mind says you can go unbroken and then you just stop getting those muscle ups haha)

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  7. 1. 255# good 270# good failed jerk on first 2 at 285# and failed everything on third rep
    2, 4x4 @ 245#
    3. 4:59

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  8. 1) 235, 245, 245 - pull was weak today for whatever reason. Was supposed to go 235, 250, 260. Did a nasty heavy thruster and lunge WOD yesterday, so hoping that has something to do with it
    2) Skipped for now due to time...will do later
    3) 4:33 - 2 minute pr from Decemberish.

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  9. 1. Clean and Jerk
    EMOMx9
    Decreased the % a bit, catalyst has me worn out shoulder wise. Went 80% (185) 85% (205) 90% (220)
    2. Front Squat
    4x4 across @ 185# have heavy front squats tomorrow of catalyst just wanted to move.
    3. Amanda
    9-7-5
    4:28 Shoulders are hurting and had to break up snatches more than I would've liked:
    Unbroken 9's 7's 4,3 5's 3 singles

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  10. Open:

    1. Clean & Jerk: 209, 220, 231. These felt really good.
    2. Front Squat: 254 across
    3. 9:26 Rx. 3:38 PR. Although my time isn't anywhere near fast compared to most of you, I am extremely happy with this.

    Great day! I hope everyone has a great day.

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    Replies
    1. Awesome pr Michael. I feel your sentiments about the workout. Slow compared to most of these guys but still super happy with the Perfomance. We are moving in the right direction big man. Good job today.

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    2. Drew, I am not going to lie: I woke up this morning, looked at the WOD and felt a little sick. I had a bad day of training on Wednesday and I didn't want/need another one. Huge confidence booster. Thanks for the nice words.

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    4. Great job Michael looks like those snatches are coming along.

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    5. BINGO! That's what I figured. Way to fight back! Now Wednesday is a thing of the past.

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    6. Nice job Michael, that's what makes you great, everyone has a bad day at the office, just a matter of putting that behind and marching forward, as you have shown!

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    7. Nice Work Michael! Told you you would come back... HUGE PR!!!
      Someday you and I will get those times down to the 5-6 minute mark!!
      Great Job on C&J and FS!!! STRONG!!!

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    8. Congrats on the PR MJ! Strenght on the lifts looking good as well. Way to come back and get after it!

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  11. C&J 250 , 260, 265
    fs 245
    amanda 9:32 bad :( arms sore from afterpressing jerk :/

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  12. 1) 195/205/215. Not very good at jerks but they are feeling smoother.

    2) 275 across

    3) 7.02. Pr of 2min and 47sec.

    Pretty happy with today. Other than front squats all things I'm not good at and felt pretty good overall and seeing slow but steady progress.

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    Replies
    1. Nice PR! Your pure strength is really off the charts.

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  13. Just an absolutely terrible day for me....I felt sore and sluggish throughout.

    1.) 265x3, 285x3....had to stop here, I missed my last jerk and my knee was really giving me serious problems again.

    2.) 325#...

    3.) 4:04rx...the rings broke halfway through my set of 7 so I had to rig the rings in a different way to finish the workout (cost me at least 45sec).....just when I thought I would have a bright spot today, this happened!

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  14. Open

    1. Clean and Jerk
    EMOMx9
    Min 1-2-3 at 165
    Min 4-5-6 at 175
    Min 7-8-9 at 185

    2. Front Squat 4 x 4 across @ 185#

    3. Skipped - ran out of time - although admittedly I would have had to scale BIG time ;o)

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  15. Open
    1. C&J 85%(157#), 90%(167#), 90%(167#). Didn't go up to 95%, would not jerk.
    2. Front squats at 175#
    3. "Amanda" - 14:50 with 115#. Snatches by one, muscle-ups - 5-2-2, 5-2, 5.

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  16. Open
    1)C&J Min 1-3 (185) Min 4-6 (205) Min 7-9 (225)
    2)205
    3) "Amanda" - 10:20 First time every doing. Singles across

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  17. Open:

    1. C&J: 195, 205, 215 felt good and strong, had resist to go higher for a new pr
    2. 4 x 4 front squat: 235
    3. Amanda: 9:54, this smoked me on the snatches, last time I was 8 minutes, but did power snatches, I am still getting comfortable with squat snatches, and today these actually felt good, but slow!

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  18. Open
    1. mn 1-2-3 : 92.5kg
    mn 4-5-6 : 100kg
    mn 7-8-9 : 105kg (mn8 fail jerk)
    2. 110kg
    3. 10:29

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  19. 1. 1-3: 155#
    4-6: 165#
    7-9: 170#
    No misses.. Felt good!

    2. 195# across

    3. 11:34
    First time doing Amanda as rx.. Really happy with this! In December I struggled to get muscle ups consistently. Huge improvement since then!

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  20. Hi there
    1. C&J: 185# 190# 195#
    2. 225#
    3. subbed Muscle ups for negatives (still nailing the technique) 12:31

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  21. Open
    1. 235 245, 255. Failed the last jerk.
    2. 305 (f3), 285, 285, 285. Bit off more than I can chew on the first set.
    3. Amanda - 10:26. Slow. Shoulders felt fatigued..

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    Replies
    1. Strong Mark!!! Way to adjust and stay strong... I would take the 285# Front Squats! Nothing to scoff at!
      Agree with you on the shoulders...Just tired throughout today

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    2. Thanks for the nice words tony! Great work today.

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  22. Hey all... .I'm posting my results for the second time. Just glad to be getting results from these workouts. I want to acknowledge myself for pushing through and getting the work done. I'm constantly improving.

    I did this workout first with my class. I did not want to do front squats as well as this.

    Buy in/cash out:
    800m run, 1st) 3:04, after WOD 2) 2:53

    WOD:
    Complete 4 rounds for time:

    2/1.5 pood KB Swings – 10 reps
    Squats with KB in rack position RT – 10 reps
    25 yard One Arm Farmer Walk w/ KB in rack position RT
    2 pood KB Swings – 10 reps
    Squats with KB in rack position LT – 10 reps
    25 yard One Arm Farmer Walk with KB in rack position LT

    9:45 RX

    Regionals:
    1. Clean & Jerk

    1. 1-3 (185)
    2. 4-6 (195)
    3. 7-9 (205)
    Attempted PR of 225 Clean and got it after the EMOTMx9. Missed Jerk.

    2. I substituted my Class WOD for this since it was all front squats and then carry the weight.

    3. 11:50 - Used 115 for weight. Still working technique on Squat Snatch. Getting stronger everyday.

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  23. Regionals
    1. C&J 170#, 180#, 190#
    2. 210#
    3. 16:00... first time completing Amanda and lost a few minutes trying to run around and tape some bad rips with just 2 MU left

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  24. Regionals
    1. C&J 265,285, 305

    3. Amanda - 3:23 Rx

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  25. Regionals

    1) 225 - 235 - 245 (failed last 2)

    2) 245#

    3) Started with the snatches as it was written. 7:03rx. Would've PRed if I had done Amanda for real

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  26. Regionals:

    1. 255 - 270 - 285 (Failed each jerk)

    2. 225lbs - pause front squat

    3. 4:45

    Felt like I had no juice today for 1+2.

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  27. Open
    1. 255#,270#(missed every jerk), dropped down to 260# and went 2 for 3, just didn't have it on jerks today- pwr cleaned 300#
    2. 4x4- 245#(no belt)
    3. 5:28- (set of 7's MU's got in my head- 3/1/1/1/1, then strung all 5 mu's) 1 min PR

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    Replies
    1. Way to go...I could feel it on the shoulders today a bit also! I think that's what they had in mind! Nice 300# Clean! Impressive!

      The mental side of this stuff is one of the better battles I fight daily...Way to come back strong w/in the workout! 5 in a row is great!

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    2. Thanks TB, you guys make the mental push a lot more bearable! Keep crushing it!

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  28. 1-235, 245, 260 missed 2nd and third jerk at 260
    2-250
    3- 6:15, 13 sec PR, started with MU. This version is harder for me and I'm chasing a personal goal of sub 6 RX

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  29. Open
    Did Amanda scaled:
    3-2-1 strict MUs
    9-7-5 hang snatch 45#
    4:39

    Also did 10 burpees EMOM x 10

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  30. Open
    1) 205/225/235 - Missed 2nd Jerk at 235. PR my C&J at 260#
    2) 225x2 / 235x2
    3) 9:01 Rx - Last time I was 7:47, but used 115# and only did 7/5/3 on MU. Only had one fail on the MU, but missed 5 snatches going forward in my toes.

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    Replies
    1. Congrats on the PR's. That is a lot of progress made!

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    2. Thanks Michael! Congrats on your Amanda PR! Lets keep it going!

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  31. OPEN:

    3 @ 235, 3 @ 250, 3 @ 260.

    Amanda: 5:26. About a 4 minute PR. 9's and 7's unbroken on MU, 5's went 3/2.

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  32. Open

    1. 135#, 145#, 155# (missed last clean)
    2. 135 across
    3. Time ran out.

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  33. socal regionals
    a. 275, 280 fx1, 285,fx1.
    b. 275 x 4
    c. 4:29 unbroken MU, but drop and go for snatches. need to cycle the bar better.

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  34. Regionals
    1. 240/255/270. Was only able to complete 1 full rep at 270, failed the last two attempts on the jerk part. Frustrating if you ask me.

    2. 275 x 4 on Front Squat

    3. 4:47 on Amanda. First time doing it and felt good. Know i can definitely do better if I'm fresh.

    Thanks again for the programming. Great stuff.

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  35. Open:

    1: 225x3, 240x3, 255F, 240x3
    2: 275 across
    3: Amanda- 15:14 snatches were great, lots of failed MU

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  36. Open

    1) 190 x 3, 200 x 3, 210 x 2 (missed last rep twice)
    2) 200 across
    3) Amanda - 6:42 - PR is 5:58. Four missed snatches really slowed me down

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  37. Regionals:
    1. 150-160-170
    3. 155-155-155-155
    3. 17:37 rx

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  38. Open/Masters (41)

    C&J 215 - 225 - 235 Felt ok, but not the best
    4x4 FS 225 - 235 - 245 - 255
    Amanda 10:20 PR by about 3 minutes. Still this one felt pretty bad. My arms and legs are feeling from this week. Failed on several of the snatches late, which hurt my time a lot. Still same as a few others, happy with the PR, I know there is still room for improvement on this one. Next time!

    Brad

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    Replies
    1. Great work Brad! That is a solid PR. I feel you about your limbs hurting. So much snatching this week, so much...

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    2. Nice PR!! 3 Min is something to be proud of, especially with failed attempts...Great improvement! Excellent strength in the C&J and FS

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    3. Good job Brad, strong on the lifts!

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  39. Regionals:
    1) 1,2,3-275# 4,5,6-295# 7,8,9- 310# NO MISSES
    2) 285# Focuses on positioning and rack position
    3)Amanda 4:23
    CrossFit Payback

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  40. Open
    1. 225/235/245
    2. 245
    3. 5:49 PR

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  41. Clean and Jerk singles OTM x 9
    o 200lbs x 3, 210 x 1, 205 x 2, 215 x 3
    Front Squat 4x4
    o 205lbs, across
    • “Amanda” 8:09

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  42. 1) 200-210-225
    2) 225# (w/belt)
    3) 9:48 not a PR & slower than I was hoping for...really didn't seem like the breaks were taking so long...did Sqt Snatches first...want to try w/ MU first and see what happens.

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    Replies
    1. Nice work Tony! Always putting up great numbers!

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  43. Clean and jerks I used 205, 225, & 235 no misses my precious PR on clean and jerk was 225 so I'm happy!
    Then 225 across on fs could've gone heavier but didn't feel like it

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  44. Clean and jerk
    A) 275
    B) 295
    C) 305
    No misses, felt really good. Hit a few heavy cleans after up to 325

    2. 4x4 FS at 325

    3.Amanda 4:00 flat
    Messed up the order tho- did snatch first

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  45. Open/Masters 48

    Did a partner wod at regular class tonight that involved 115# jerks, box jump overs, kbs, 300 meter runs and gang power cleans.

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  46. Masters 46
    1.) EMOM x 9 C&J
    1-2-3 85% = 175
    4-5-6 90% = 185
    7-8-9 95% = 195

    2.) Front Squat 4x4 across #205

    3.) Metcon
    "Amanda" 9:28
    9-7-5
    MU
    Snatches #135

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  47. Regionals-

    Flew into NYC this morning to MC Flex in the City in Manhattan tomorrow. Got a chance to drop into Reebok CrossFit 5th Ave- another SICK box. Way bigger than I expected. Hit an afternoon session in about an hour and a half.

    1.) 85% Min 1-3- 240x3
    90% Min 4-6- 255x3
    95%- 270xfailed clean, failed jerk, failed clean..
    ….Rested about 3minutes, and tried 270 again. Failed Clean.
    While I'd normally be pretty unsettled with this, it's an improvement from the last two weeks where 235 was barely sticking. It's coming back.

    2.) 275x4, 275x4, 275x3+Fail, 275x2+Fail

    3.) Amanda- 5:24 (previous PR 5:51).. UB Muscle-ups, LONG rests between everything, and failed some crucial snatches at the end (2 or 3 in a row) which could've allowed me to go sub 5min.

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  48. Open
    1- 205-215-225
    2- 225 missed last rep of last set. Was struggling the first two sets. Then took my shoes off and felt much better on third. Not sure why but I feel much more stable without shoes.
    3- 4:58 I wanted sub 5 so bad! When I stood the last squat snatch up and saw 4:58. I shouted for joy, then quickly commenced writhing on the floor tasting iron in my mouth!

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  49. Open
    1. 235-245-260 no misses
    2. 245# across
    3. 7:39 did snatch first

    Wife
    1. 130# 1RM (needed to determine a starting point)
    2. 120 across
    3. 6:52 (45# bas/MU progression)

    Josh & Katie

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  50. Regionals
    1. 160, 170, 180
    2. 195 across
    3. 7:57 PR!

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  51. Regionals
    1. 135# (85%) x 3 minutes then failed at 90% on the jerk, lightened it up, failed again.
    Stopped and did jerk work from the blocks instead of FS. I've been battling horrible shoulder tendinitis since Dec and haven't done anything heavy overhead since. Today was the first time I went that heavy without pain (thank God) but I can tell I am weak overhead now :( Hoping it comes back quick for regionals.
    2. Skipped to work Jerks
    3. "Amanda" 11:30 with 90# huge PR for me and I used 5# more than last time :D

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  52. C&J
    225
    245
    255
    Front squat 225 across really trying to fix my butt wink issue. Anyone have experience with that and has any tips I'm listening.
    No time for Amanda try and do it this weekend.

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  53. Open
    Clean and jerk
    235-245-260
    4*4 front squat 225
    Amanda- 7:51

    ReplyDelete
  54. Regional programming
    1. Based on 260#. 225, 235, 250, bonus minute hit 265
    2. Missed that it was across.
    265, 275, 285, 295
    3. Wasn't pretty. 11 something. MUs just felt way off tonight.

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  55. Open
    1) 190x3, 205x3, 215x3 - no misses and 215 is C&J PR. Wanting 225 bad so based my numbers off that. Attempted 225 and caught it 2x just couldn't stand...gotta get my FS numbers up!
    2) 205#
    3) 6:39 - UB MU for 9 & 5, 4+3 for 7. All single sqt snatches.

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  56. REgional
    1. 245#, 255#, 270# (missed jerks on 2nd and 3rd) ALL SQUAT CLEANS
    2. 255# across
    3. 4:20

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  57. Open:
    1) 295 1RM. Did 255, 265, 280. Missed last 2 jerks on 280.
    2) 285, 295, 295, 295. 1 Squat Clean + 3 Front Squats.
    3) "Scaled Amanda" 10:54
    9-7-5 Squat Snatches
    25-15-10
    Pull-Ups
    Ring Dips

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  58. 1. 185#, 195#, 205#
    2. 205 across
    3. 11:27, very impressed by many of the fast times on here. Thanks for he inspiration!

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  59. 1. C&J

    85% - 265
    90% - 285
    95% - 300

    felt good today

    2. Front Squats
    4x4 at 275#

    3. Amanda

    5:07

    ReplyDelete