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
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%
3x1 across at 90%
2. Back Squat
1x2 at 90%
3. Metcon
"Black & Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees
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%
"Black & Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees
2. Clean and Jerk
3x1 across at 90%
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
ReplyDeleteGood work buddy! Keep it up
DeleteGood day everyone!
ReplyDeleteOpen
B&B 8:13 RXd
C&J 190x3
Regionals
ReplyDelete1. Done at 200lbs. Jerk felt real good.
2. Done at 285lbs
3. "Black and Blue" in 6:27
Good session this morning!
1. Black and Blue
ReplyDelete6:35 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
Hey Matt, please refer to FAQs.
Delete1. Clean and Jerk-265
ReplyDelete2. 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.
Was wondering where you were...
DeleteNow I'm sick too...
Hate it!!
Open:
ReplyDelete1) 12:20 RX
2) 200#
1)295
ReplyDelete2)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.
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.
Delete1) 145#
ReplyDelete2) 195#
3) 6:24
Reg:
ReplyDelete1. 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.
Nice time Shane! Yeah my body is really appreciating this back off week too
DeleteOPEN:
ReplyDelete1) "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.
Regionals:
ReplyDelete1. 225 lbs.
2. 335 lbs.
3. 5:53 Rx
Open:
ReplyDelete1) 6:51
2) 245# across
Open:
ReplyDelete1. 7:24
2. 125# across
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.
ReplyDeleteOpen
ReplyDelete1) 7:04
2) 225
Open
ReplyDeleteBlack 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.
This comment has been removed by the author.
ReplyDeleteOpen
ReplyDeleteBlack and Blue-6:26
3x1-305
Open
ReplyDelete"Black and Blue"
5:50 Rx
3x1 C+J @ 90%
285 *no misses
Yesss!!! I am coming for you!! Next time that is......ha!!
Delete6:24 Rx
Yesss!!! I am coming for you!! Next time that is......ha!!
Delete6:24 Rx
Open
ReplyDelete1) 6:57
2) 103.5kg
Open
ReplyDelete1. 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.
.....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!
DeleteThanks man stop moving and whent unbroken. Wouldn't have hit that if I did have you guys pushing me thanks guys keep crushing it!!!
DeleteI 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-
ReplyDeleteMade 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.
I work as a firefight paramedic in OC MD. I from there??
DeleteNot 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.
DeleteOpen
ReplyDelete"Black and Blue"
7:55
C/j - 185 across
REGIONAL
ReplyDelete1. 240
2. 310
3. 5:34 @ Rx
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!
ReplyDelete2. 225#
3. 4;49
4:49 is smoking!
DeleteSmoking Fast! Awesome work
DeleteWow! didn't think I'd see sub 5, that's amazing!
Deletethanks 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 :)
DeleteREG
ReplyDelete1) 230
2) 345
3) 6:47 RX
1) I thought it was snatches so I did 185...my bad
ReplyDelete2) 325
3) 6:35. Thank God it's a reduced week because my legs are smoked. The squat theray helps
Open.
ReplyDelete6:20 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
Open
ReplyDelete1) 6:20
2) 265
Still no upper body things
ReplyDelete1.) 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.
1) C&J - 205
ReplyDelete2) Back Squat - 265
3) Metcon - 5:05
Open
ReplyDelete1. 7:26
2. 235#
Open.....Wags wanted me to try Friday's Regional WOD
ReplyDelete30 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
Open
ReplyDelete1. 10:32 rx'd
2. 205#- got all the cleans just didn't get it overhead today.. It's another thing to work on!
Open
ReplyDelete1. 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.
Open
ReplyDelete1.) 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
First WOD after TEAM Competition this past weekend...Nothing like competing as a team, rather than just the individual!!!
ReplyDelete1) 7:33
2) 210#
Hey guys, new here. Here's my results for today:
ReplyDelete1) 3x1 c&j @ 230#
2) 1x2 bs @ 355#
3) metcon - 7:10
Open
ReplyDelete1) 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.
Open
ReplyDelete1) 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!
Hey guys, new here. Here's my results for today:
ReplyDelete1) 3x1 c&j @ 230#
2) 1x2 bs @ 355#
3) metcon - 7:10
Regionals
ReplyDeleteC+j-250 felt good
Back squat-300 felt good
Wod- 6:40 way harder than I thought... Lungs!!!
Regionals
ReplyDeleteC+j-250 felt good
Back squat-300 felt good
Wod- 6:40 way harder than I thought... Lungs!!!
1. 165 c+j- felt good!
ReplyDelete2. 220 back squat- felt good!
Wod-5:05 real happy with that... I wanted to die but pushed thru
Open:
ReplyDelete1.) 8:35
2.) 205#
Squat clean and jerk
Out for almost a month to heal from a lower back injury :(. Easing in slowly but surely to regular programming..
ReplyDeleteOPEN
1. 9:51 RX
2. CNJ - ran out of time
Open Program
ReplyDelete1) 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.
C&j @165 no misses
ReplyDeleteBs 1x2@235
Wod- 6:45rx burpees to a six inch reach
Cleans 10/10/10/8,2/7,3
OPEN
ReplyDelete1) 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!
Regionals:
ReplyDelete1) 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!
Regionals:
ReplyDelete1) 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!
open
ReplyDelete1) 8:36
2) 195. Should have increased.
Open
ReplyDelete1) 6:08 Rx - Last time I was 6:10 at 115#
2) 225# Hit all 3 reps
Reg
ReplyDelete1. @225
2. @ 295
3. 4:10 probAbly my best 2 mvt. Went unbroken.
Regionals
ReplyDelete1. 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 .
M/25/5'6"/178/Southeast
ReplyDeleteRegionals
1)275
2)400
3)5:27 Rx
Open master:
ReplyDeleteB&b 8:13 rx
C&J 115
Open
ReplyDelete6:27 upset with myself as I tanked in round 5. I wanted sub 6
215 235 235 on clean and Jerks
Open
ReplyDelete1. 6:38 Rx...last time I did it in May I was 8:03..so I'm happy with that
2. 140# no misses
Regionals
ReplyDelete1) 225 across
2) 285
3) 7:44
Cuz
Open.
ReplyDelete1. 10:46...Felt like I was doing burpees under water, slooowwww
2. Done at 190. Felt good.
C&J @ #215
ReplyDeleteBack Sq @ #330
"Black & Blue" @ 7:20 (unbroken)
Regional
ReplyDeleteLately 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
1) 9:51 rx
ReplyDelete2) 115# c&j too easy but need to work on increasing 1rm. At 135, deadlift starts freaking me out
Open
ReplyDelete1. 8:48rx
2. 245# across failed last attempt
Open
ReplyDelete1) 9'20"
2) 72Kg
open
ReplyDelete1. 7:11
2. 205-205-215 (i know it said across but i felt pretty good here)
open
ReplyDelete1. 7:11
2. 205-205-215 (i know it said across but i felt pretty good here)
Open.
ReplyDelete1. 9:36
2. 165#
a little out of order today:
ReplyDelete1.) "black and blue" 6:40 Rx
2.) C&J 3x1 - 135#
3.) BSq 1x2 - 195#
1- black and blue 6:11 rx pr by 90 seconds
ReplyDelete2-255 3x1
Open/Master
ReplyDelete1. 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.
1) clean&jerk 3x1 90% felt light
ReplyDelete2) back squat 1x2 140kg
3) Black and Blue 6:23rx
I forgot to post yesterday; First week of school is making my brain not work too well after the 2:30 bell :)
ReplyDeleteOpen
1. 6:38 RX
2. Clean and Jerk at 145
Long night of coaching..Energy just wasn't there for this.
ReplyDelete1. 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.
Open
ReplyDelete1. 5:02rx
2. 245
Open
ReplyDelete1- 6:46
2- 205
1 ) 8:23 RX
ReplyDelete2 ) 208
Better late than never:-) OPEN- B&B 5:48 Rx
ReplyDeleteopen
ReplyDelete1)13:30 con 135#
2) rd1 miss con 68kg
rd2 good whit 63kg
rd3 god whit 63kg
Black and Blue - 7:17
ReplyDeleteClean and jerk 3 x 1 @ 125kg