111206

I’ve seen and heard that there are some questions. The first one I know of for sure is, “What is MFS?”

This is a scale that we use to judge our athletes excercisers level of overtraining…

M = Mood – F = Fatigue – S = Soreness

The idea is these are the 3 things that are closely related to how you are handling the volume on a daily basis. The rating system goes from 1 being the best you’ve ever felt to 10 being on your death bed. If your post looked like this:

1-1-1 – Would be ideal.
10-10-10 – Would be REALLY bad.
6-6-6 – Would be fucking awesome.

If you have ANY other questions, within reason, please post them to comments and I will try to answer them tomorrow.

WOD 111206:

Strength

1) 5X1 Clean & Jerk (full squat clean, split jerk) @ 90% (of all-time 1rm C&J) – rest 90 seconds.
2a) 5XME Kipping HSPU (regionals standard) – NO REST
2b) 5×3 Push Press – heaviest possible, rest 2:00 minutes

Notes: You should have a bar loaded and waiting. Finish your HSPUs without going to complete failure (stay 1 to 2 reps short, but make sure it’s a near max effort), move quickly to the bar, and complete your PP set. PP should be very difficult and misses are expected, but try to limit to no more than one.

Dynamic

1a) 5X1 Max Height Box Jump – rest 60 sec.
1b) 5x100m Sprints – rest 60 sec.

Instructions for 111206:

32 responses to “111206

  1. Take this bullshit down and give us a demo video of you doing kipping HSPU’s on your porch.

    Fuck yeah.

  2. 1. 165 (lowered weight to work technique)
    2a. 15-12-11-9-7
    2b. 115

    Dynamic box jumps and sprints aren’t happening with the achilles. Did a short metcon instead.

  3. 1. 245. These were ugly. I have never struggled like this on clean and jerks. Frustrating.
    2a. 16,8,8,9,10
    2b. 135, 155, 155, 165, 175

    1a. Got a pr. 50inches; the rest were at 48.
    1b. Done. Didn’t time, felt good to run wide opened.

  4. 1. 145# – not quite 90% but it was feeling ugly, so didn’t go up.
    2a. 10, 7, 8, 7, 6
    2b. 125 (failed on #3); 120 (failed on #3), 115, 115, 115

    1a. 34″ (totally mental jumping on stacked plates)
    1b. 16s, 16s, 15s, 16s, 15s

    M/F/S – 8/5/4

  5. 1) 205×5 felt good so did a few singles 225, 235 (10# PR) 240 (f)
    2a) 7/12/10/9/6 rd 1 and 5 I kipped myself away from the wall
    2b) 135, 155, 165(2), 155, 155

    1a) 40/40/42/42/42
    1b) all were in the 13-14 sec range fast was a 13.0

  6. 1) 235, 235, 245 (missed twice), 245, 245
    (Struggling at the bottom big time with my wrists. Jerks felt much better)
    2a) 10, 8, 5, 5, 3 (FML)
    2b) 175, 175, 185×2, 185×2, 185×2

    1a) all on a wall around 46″
    1b) 12.3, 12.1, 12.0, 12.1, 11.7

  7. 1) 235 – Missed the jerk on the 4th rd. 5th felt the best. These were strangely difficult today. Think I’m going to go back to drinking starting tonight. Theory failed!
    2a) 10/8/9/6/8
    2b) 185 x5
    3) 39″/43″/47″/47″ (m)/47″

    MFS-334

  8. 1) 225×5, then feeling good I hit 240, 250, and 255 (10 # pr, fuck yeah)
    2a) 10, 10, 10, 9, 10
    2b) 135, 155, 165, 170, 185F then 155 to make up.
    3a) 40″
    3b) 13.8, 15+ and my workout ended with the awesome feeling of my hamstring giving way.

    MFS – 10/3/10. I’m sitting here with a bag of ice under my ass. But not in a good way.

  9. 1) 130- Felt great.
    2a&b) 10 &115 PP, 8 & 115, 7 &115, 7 &115, 8 &115.
    Push presses were flippin heavy. I struggled locking out and getting my head through on the last set.

    Dynamic
    1a)36″ for all 5
    I have never done anything higher than a 31″. I have no idea what my max height
    could be. Probably should have kept going higher than 36″. MENTAL
    1b)Sprints between 18-20 secs. My time keeper didn’t keep up. Whoops!
    (50 meters down turn around 50 meters back)

    I could feel my legs getting tight EVERY WHERE after today! Great feeling though.

  10. 1. 205- felt really heavy and had trouble standing up from the clean, missed a few cleans because i couldnt stand up but i did complete 5, jerk felt good

    2a.19,11,9,9,9

    2b.155,155,165,175,175 no misses

    jumps- 45.5

    m/f/s/- 7/8/7
    insomnia sucks

  11. 1) If the weight went well, I moved up. (90% would be 261 lbs)
    245, 250, 255, 260f (had the jerk locked, but not balanced), 260

    Up to 260 with no issues. Felt pretty good actually.

    2a) 20,15,12,8
    2b) 195 x 3, 195 x 2 (dropped, no attempt at third), 185 x 2,f (90% there, couldn’t lock out) 185 x 2,f (90% there, couldn’t lock out)

    Stopped there. Got a shooting pain in my left trap. Traps and upper back pretty tight from getting back to oly lifting after 3 months.
    Have never done more than a few kipping HSPU. I can normally knock out more than that strict, wasn’t a good day for them.
    Was looking forward to the dynamic part, but had to wrap it up there.

    M/F/S
    2/2/5
    just the damn knots in my trap, nothing anywhere else. I’ll get em worked out.

  12. 1) 205

    2a) 11, 7, 7, 7, 6
    2b) 155, 155, 145, 145, 145

    3) 52.5″ almost had 55″ but couldn’t stand up all the way

  13. 1. 210#. Hit ’em but I still need to work on getting under faster.
    2a – 15, 10, 9, 8, 7
    2b. 185×1, 165×2, 155×3, 145×3 (x2). Overestimated what the HSPUs would do to me.

    Max box jump at 48″
    Did 80 yard gassers (4×20 yards)

    MFS 212

  14. 1. 155
    2a. 14, 12, 11, 9, 10
    2b. 125 failed on last rep of first set so did 115 for all other sets.

    3. 43″ (I started somewhere around 36″ and gradually worked my way up using plates)
    4. Was not able to do these. It was dark and raining😦 Really want to make these up though.

  15. 1) 170 all “$” Money
    2a) 16/13/11/12/12
    2b) 135 STRUGGLE/125×4 – trouble locking out last rep of set 2-5, but would’ve failed staying at 135.
    Dynamic
    1a) 41/43/43/43/45″
    1b) all between 13-15 sec. Meters were approximate. How I ran that in highschool in 15 flat with 10 hurdles in the way I sure as hell don’t know!

    Midline made up today
    TGUs 35/40/45

    MFS: 2/3/4

  16. 1)120, felt good

    2a) 8, 7, 8, 8, 6

    2b) 100×2, 3×95, 2×95, 2×95, 2×90 sucky

    1a) 35 inches

    2b)no sprint

    mfs: 1/4/2

  17. 1) 180 lbs felt great till last week my pr was 185lbs now its going up quick.
    2a) 7,3,2,2,2
    2b) 135,140,145,150,155
    1a) 39″, 40″, 42″, 46″,48″
    2b) I did 50meter shuttles 15.6,15.7,15.9, 15.5, 15.9
    mfs- 2/4/5

  18. 1) 255
    2a)12,8,7,7,6
    2b)165×2, 175×3
    3a)48.75×4, missed 5th-right hip felt spicy
    3b, 11,12,12,13, didnt run 5th

    m/f/s 2/5/4

  19. 1)Did 195 on all of them and went very good.
    2a) Never did these before so I worked on them for three sets and did pretty good at them. Worked up to over 12
    2b) 185,185,185

    Conditioning—Did the WOD from last week 12-15-9 of 185#Power Cleans, 50# push presses DB, 30″ Box Jumps———10:24 (The 185# was really heavy considering 215# is my 1RM Power Clean……..Doing the heavy weights is definitely helping me) Good to be back……..
    MFS-4/5/4
    Cliff Lewis

  20. 1)215# I jerk poorly
    2a)14,4,12,10,8
    2b)135,145,145,145 Fon 3rd, 145 F on 3rd

    Conditioning. 48″ and the 100M with Koby AKA the CrossFit Kid! He ATE MY LUNCH for the first 60M of every one of these. The last 40M of each were some of the most fun Ive had training in a while though🙂

  21. 1. 165lb this is why I’m here to get stronger!!!! Got home late and had to train at 9pm
    2a. 6-6-6-6-5
    2b. 135-135-135-135-135
    3a. 35 3/4-36 3/4 for the rest…mental (plates stacked on box) think I could go higher
    3b. all 16-17sec…wet outside and had to run and turn around

    M/F/S…..8/4/2

  22. Snatch balance +OHS with 3 sec pause from yesterday only 3 sets tho all @82.5kg
    1)85kg all lifts
    2a)11/8/6/6/6
    2b)60kg

    Dynamic
    Only did sprints
    Un-timed at beach

    MFS
    2-7-4

  23. 1) 94#
    2a)5-5-3-3-3
    2b)75#-80#-85#-90#-95#(w/ 1F)
    3a)28-30-30-32-34
    3b)had to do 33.5m sprintsx3 because of space

    M-F-S
    2-7-7

  24. 1)185 had more but need to get the footwork down better on the split
    2a)11,8,7,6,7 haven’t done these or regular HSPU enough recently, thats why I’m here I guess.
    2b)155×5 usually light but felt real fucking heavy after HSPU
    3a)38,41,41,41,43(PR) I’m white.
    3b)more of a 40X2 shuttle run. Didn’t bother timing it but was faster than the guy I was with.

    Got coaxed into a WOD about 20 minutes later, plus I missed one earlier this week.
    AMRAP 15 minutes:
    3 Power snatch (115/85)
    6 Ball slams (20/12)
    9 Ring dips (kipping allowed)
    Exactly 12 rounds. Felt pretty good about it.

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