111129

WOD 111129:

Strength

1) 7X1 Clean & Jerk (full squat clean, split jerk) @ 85% (of all-time 1rm C&J) – rest 45 seconds EXACTLY.
2a) 5X3 Clean Pulls @ 115% (of all-time 1rm clean) – rest 60 sec.
2b) 5×50’ Sled Drags – very heavy, rest 60 sec.
Notes: These should be Westside style – important stuff @ 57-58 seconds. WATCH IT.

Conditioning

5 rounds for reps and time of:

ME UB HSPU (me: max effort – ub: unbroken)
Sprint 200m

-Rest 2:00 minutes

Notes: HSPU standard is regionals plus: ab-mat, 25# plates, AND hands cover holes in plates.

Thoughts…: http://games.crossfit.com/features/chris-spealler-fire-inside

Yes, you can use this on your stupid facebook to show how cool Westside is and how underground you are, or you can take it as the metaphor I meant it to be…

Welcome, you’ve been invited – most of you by me personally – to do something that is absolutely not for everyone. Now tell 3 others who you think deserve to be here, and make those fuckers train with you. Then buy me a drink in California.

35 responses to “111129

    • Comments like that’ll get me and Mayo coming at you like a swarm of insects. I have an overhand right that may slightly hurt one of your kneecaps.

  1. re: HSPU – you usually either say “strict” or “cheating is not only allowed, it is encouraged.” Which is it today?

  2. In my best Louie Simmons voice. “Ok, So this is what you do. Go inside get yourself some 60 pound vests. Put them on. Grab yourself some 10 lbs ankle weights and wrists weights. Putt 225 on there and walk around the building.” May of been slightly drunk still. FML.

    Classic picture!

    Apparently the size comment also translates to men that barely weight more than a medium sized dog, athough I hear they are really good at strict pull ups.

  3. 1) 160
    2a) 210
    2b) 160 + prowler
    3) “Spencer” – Again Faster WOD 6 –  max load 20 UB OHS 

    136! – 2nd try. Got to 19 on the first. So frustrating! 

    Conditioning
    15/19/17/15/17 = 83
    16:07 – jog to the door, turn around at 100m

    Midline from yesterday
    3 X ME Weighted Plank Holds 
    1:09/0:50/1:00 @45

    MFS: 2/3/2 – mood shot to about a 10.5 when I failed on rep 20 the first try on Spencer.

  4. 1) 210 – Felt great
    2a) 305
    2b) 90, 115, 135, 145, 115 – On the rubber inside. I took the weight back down because I wasn’t taking full strides like I should have been. Fun though

    Conditioning: 15, 16, 10, 7, 8 = 15 A little less than half of these were kipping. All the rounds totaled between 1:00 and 1:20 in length.

    MFS – 1/3/3 (Wrist was tight and sore)

  5. Full of those excuses that we don’t make. 35 degrees in Chicago, I ain’t running or dragging shit outside.

    1. 195
    2a. 300
    2b. Can’t go as heavy inside on the turf because of the extra drag, 90×2, 140×2, 180×1 (last set was too heavy to stride properly)

    Conditioning: Class was doing death by 10m today, so there was one 10m spot available (no 20m spots). Subbed 10x10m gasser each round.
    20-12-10-8-8 at 12:55

  6. 1. 165 (1st 4 until Achillies protested) 135 last 3
    2a. 245
    2b. I showed up at Westside to use their sled (my gym doesn’t have one). They told me to fuck off and go to “Dog Pound”

    Conditioning – 17-15-12-10-8
    :36, :35, :36, :37, :35

  7. 1) 255 felt easy
    2A) 365 felt like I could hae gotten under it first couple sets
    2B) 245 + 45# prowler + 20 lb chain to pull with

    conditioning:
    20 1:05
    14 :59
    6 :55
    8 :58
    8 :55

    time is total for whole round and all hspu were strict except round of six, played with kip and fell off wall. hard for me to kip with hands that close to wall

  8. 1) 200 – felt really light on the clean and moderate on the jerk
    2a) 270
    2b) 225 – on the driveway out front…it was much easier than doing on the rubber mats

    Conditioning – 17, 13, 11, 10, 10 only kipped on the last rep of each set and ended up falling off the wall each time total time – 13:55

  9. 1) 185
    2a) 245
    2b) 235+ sled on rubber

    Conditioning
    rowed 200m instead of running, all strict HSPU cuz when I attempt to kip it looks like im having a seizure then i fall down
    13/33.6, 7/34.8, 7/36.1, 5/37, 3/37.6- need alot of work on HSPU and rowing

  10. 225
    305
    Didn’t have a sled, it’s ok I did some have DL’s last tues😉.

    24,18, 15, 12, 13

    Subbed 200m row (I’m scared of cold rain)
    ~36secs per row

  11. 1) 225 lbs
    2a) 305 lb Clean Pulls
    2b) 358 lb sled drag
    Conditioning: Subbed 200m row for run
    18/36.6
    13/37.9
    11/37.9
    7/ 39
    7/38.7

    Total time: 14:03

  12. 1. 145
    2a. 187
    2b. 195 + sled on rubber

    Conditioning: Subbed 200m row for run
    16/ :41.9, 14/ :42.3, 12/ :42.8, 12/ :43.4, 11/ :44.1
    Most hspu’s were strict, last 2 or 3 from each round were kipping.

  13. 1) 235# (stayed here to perfect form. Clean is power, super easy, the jerk still feels sub-max effort, needs work)
    2a) 325#
    2b) 100# tire + 135# in plates

    Conditioning:
    5/:47
    5/:47
    6/:46
    8/:46
    5/:47

    Fuck all of you and your HSPU’s! Why can I just NOT do these?! For the life of me, something just shuts down when I get upside down and try to press. The run was def longer than 200#, plus it was 40 m in the gym, around a small corner, out the door, down a slope in the parking lot, turn around and back. Felt really fast though.

  14. 1) 235# (felt fine)
    2a) 325#
    2b) 135# for 2 rds, then 160# for 3 rds

    Conditioning
    21 – 1:29
    15 – 1:19
    12 – 1:17
    9 – 1:13
    7 or 8 – 1:15

    Yup… really slow at those.

    M/F/S – 4/5/4

  15. 1)245-felt great
    2a)335
    b)215

    conditioning: 14:03
    16/11/5/6/5

    A pathetic goat once my heart rate gets up there apparently…that drives me crazy. Have to get consistent with kipping HSPU and I guess just overall better at them.

    Worked on gymnastics afterwards

    m/f/s 1/4/4

  16. 1)165×2 175×5 need a new C&J 1RM
    2a)235 feel like i could clean this if I could front squat it…
    2b)90lbs + trailer tire on concrete. lots of friction… did 6×35′ to stay out of the rain

    Conditioning, was running out of time so I cut the rest between a and b to 30 seconds which let me finish the strength and got the heart rate going pretty good. will do some extra conditioning tomorrow too if I don’t feel like i need a rest day in the morning…

  17. Taken from my wordpress so forgive me for the extra notes. Those are for me.

    Strength

    1) 7X1 Clean & Jerk (full squat clean, split jerk) @ 85% (of all-time 1rm C&J) – rest 45 seconds EXACTLY.

    225#, not too shabby on these today.

    2a) 5X3 Clean Pulls @ 115% (of all-time 1rm clean) – rest 60 sec.

    300#. Link let me use his straps. Another first for me. Not sure why its taken me so long to take advice on using straps. Made a huge difference! Weight still felt heavy as crap.

    2b) 5×50’ Sled Drags – very heavy, rest 60 sec.

    180# + whatever the sled weighed (same as WBB, I believe.), on rubber mats. Did them different than the WBB vid, Lower in an almost bear crawl. Oops. Enough to give me jello legs.

    Conditioning

    5 rounds for reps and time of:

    ME UB HSPU (me: max effort – ub: unbroken)
    Sprint 200m

    -Rest 2:00 minutes

    Notes: HSPU standard is regionals plus: ab-mat, 25# plates, AND hands cover holes in plates.

    1.) 20, 1:30

    2.) 14, 1:23

    3.) 12, 1:20

    4.) 12, 1:25

    5.) 0,0:00

    11:33. Felt a little sore and gassed on my tri’s and wondered why. Then I remembered the day before at the station and opted to just go 4 rounds…

    m/f/s

    3/8/4…Worked at the fire station the night before. Got to sleep at about 0400. Got up at 0640. Left the station to go jump on an ambulance all day. Yay for sleep deprivation!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s