120206

The taste of blood.

There are very few things in the “sport of fitness” that would surprise me at this point. Tall people are always good at Wall Ball, local competitions always have the most idiotic programming possible (more on that later in the week), gymnasts and wrestlers always make the best exercisers, and top men are ALWAYS faster than top women.

Before I go on, I should clarify: this will be an absolute love-fest for what Talayna Fortunato did this weekend at WODapalooza in Miami. If everyone else wants to get butt-hurt, I don’t give a fuck. Do something as amazing as she did, and I’ll love you up too.

When T told me she wanted to do WODapalooza, I said ABSOLUTELY NOT. We had already decided that she wouldn’t do anything else until Regionals, and I didn’t want any chances for injury for no reason. Then she told me the first place prize for the RTG aka “Road to the Games” division was… a cool FIVE THOUSAND DOLLARS. Begrudgingly, I said ok, but I made her promise me she wouldn’t do any ridiculous WODs.

As the weeks passed, T found out there were no other women registered in the RTG division. I said to myself, “Good, no competition to compete in = no injuries.” Then, a few days later, T said they had “come up with a solution” so she could still compete. She would participate in the men’s RTG division—which included 2011 Games competitor and Southeast Regional winner Jared Davis—using the women’s weights, and if there was any strength work it would be judged with a women’s percentage (traditional scaling is 66% of the men’s load for women). I had just seen her whoop-up on the boys in Murfreesboro, so I thought it might be kind of fun to see if she could crack the top 10 in a men’s division.

When the events were announced I started to get a little excited. As I read them I realized they were almost the perfect combination of high-skill work (HS Walks, Muscle-Ups, HSPU to a deficit) and barbell gymnastics—with a 1RM TGU thrown in to make me look smart. I started to think she might be able to do a little more damage than just crack the top 10, and as we strategized I realized there might be an opportunity for a win or two over the course of the 8 WODs.

Let me give you a little schoolin’ up on the top women beating the top men in competitions… IT DON’T HAPPEN. Look through the scoring of last year’s Games: 2011 CF Games Scoreboard. The closest time between women and men on a WOD was, ironically enough, the 32-second gap between EA-6:56 and Spencer Hendel-6:24 on the “Killer Kage.” The majority of the time, the absolute best women’s numbers are 80-90% of the best men’s numbers. Yes, that would mean if the best male did the WOD in 8:30, the best female would be around 10:00. I’ll give you an example: The absolute best women’s time on the 2011 Games “Rope Climb/Clean & Jerk” WOD was Annie T’s 6:54, which would have been good for TWENTY-EIGHTH on the men’s side.

T did not get any scales on the gymnastics or BW movements. She did the same depth on the HSPU *see below* that the boys did. She climbed an 8′ wall, just like the boys. She climbed a 15′ rope, just like the boys. She did C2B pullups, just like the boys. She rowed the same calories, did the same height box jumps and ran the same distances.

See.

On the first 6 WODs T took 4th, 1st, 5th, 1st, 3rd, and 2nd. She was in 1st place, by 1 point, going into the final WOD. She had held on for a 10th-place finish on the 7th WOD, which we thought would be her worst because of the lack of scaling for rowing. The final WOD featured a long Prowler push—which was not scaled even close to evenly, more like 80%—and while I tried to pump her up over the phone, I knew she’d have almost no chance to beat the boys on a “pick up heavy shit and run around with it” style WOD. When she texted me after the final, to apologize for coming in 14th and ending up in 3rd place overall, I simply asked her how the whole day made her feel. She said confident and HUNGRY.

I once told an athlete I want to win so bad I get a funny taste in my mouth.

The only way to describe it is like the taste of blood.

It’s the same taste I used to get when someone would steal the ball from me in basketball or block my shot. Same taste I used to get when I struck out or hit a hard liner right at the shortstop. Same taste I got when I watched Becky not be able to get ONE C2B pullup that would have sent her to the Games at the 2010 Regionals.

I asked T if she was happy about her experience at WODapalooza. She said she wasn’t—she thought she should have won. I asked if she had a funny taste in her mouth.


WOD 120206:

BB Gymnastics

1) 5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.
2) 5X2 Power Jerks @ 85% – rest 60 sec.
3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.
3b) 4X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

15 minute Tempo Run.

5 minutes @ 70% of 800m pace.
5 minutes @ 90% of 800m pace.
5 minutes @ 70% of 800m pace.

107 responses to “120206

  1. T, I have no idea how you do what you do, but it’s gdamn impressive! I mean, come on; look at that ridiculous deficit on the hspu – just one of your many superhuman spider monkey abilities, I guess…ha!

    I could not be more proud to have you representing the Outlaws! Now, lay off the competing till it’s time for the big show!😉

      • My jaw woulda been on the ground the whole time, I’m sure! I have to give a shout out to Lauren Brooks, who took those cool pics; even though we couldn’t be there, all of us can at least see some shots of how it went down.

  2. I love how you said “while I tried to pump her up over the phone, I knew she’d have almost no chance against the boys”…. And your exact words on the phone were, “oh, we should win this one!”

  3. I am Guido, the guy responsible for coming up with the “solution” for T to compete, creating the wods and scaling the wods as well. I must openly admit, the one scale I believe I got wrong was the prowler…it was off by 10#. The prowler weighs roughly as much as a barbel…add the 2-45# plates that the boys were using and we get 135#. Therefore T shouldve used 95# instead of 105#. My bad…

    But Here are my 2 cents…being a competitor in the SE region that was so damn close like T last year (5th at Reg)…I knew this would be a great experience for her that would only make her better….phyically yes, but more importantly mentally. My idea for the programming was to test them in every time domain, every skill, and practiaclly every strength component I squeeze into a 36 hour time period….and do it at a level that would make the CF Games programming Gods a bit jealous.

    Winning is the goal, and is important…. however, whether or not she was at the top of the podium with the 5k check or standing next to Jared Davis in 3rd place…she WON. She won an invaluable experience, she won respect, and more importantly she won CONFIDENCE! I had no doubt she would be on that podium…and I feel damn confident she will be on it as well in California come July! Thank for taking on the challenge T! See you at Regionals.
    – Guido Trinidad

    • Thank you Guido! I agree with you. I think I only benefitted from this weekend, especially the painful parts. I gained an insight into what I need to work on and definitely confidence in my abilities. You created an exceptional event my friend!

    • Very well said, Guido.

      Congrats Talayna on a ridiculous performance! I’m not surprised from seeing the numbers you put up here everyday. Keep kickin’ ass.

  4. T, you are amazing and this is your year! The others are scared of you… I promise. Luckily you are a kind and very deserving, so they can all just watch with amazement too.

    Get your rest and kick the Opens a$$.

  5. “Very impressive” is not quite enough huh! Damn amazing is what it is…

    Q: “Full Stall” in the hang power clean?

  6. I’m excited to see how everyone here does on the Open WODs and going into Regionals. It gives me something to shoot for next year.

    Also, how do I get ABZ like T!!??

  7. I was there and I witnessed what T did. She absolutely FUCKING destroyed everything. The chipper WOD alone was one of the most brutal wods I’ve seen. If I’m correct Ts weight was 135# on the thruster, unless the bar was 38# either way it was more then 66% (mens weight was 155#) and I think she came in 3rd for the wod. Oh, and the snatch complex wod was more then 66% as well and she won that! Great job T

  8. T – you never cease to amaze, that’s fo damn sure!

    BB Gymnastics
    1. HPC 5 x 2 – 145/145 (got ugly)/135/135/135

    2. Pwr Jerk 5 x 2 135/135/135 (got ugly)/125/125

    3a. 4 x 3 clean pulls – 185# for all sets
    3b. 4 x 5 push press – 125/115/120/120

    Conditioning: tempo run…logged in just under 2 miles.

    M/F/S – 5/5/5 didn’t have it today.

  9. T you’re SUCH an inspiration!!!

    bb gym
    1) 125, 125, 125, 125, 125
    2) 125, 125, 125, 125, 125. I split jerked these. Felt super heavy!
    3a) 115, 135, 145, 165. didn’t have straps
    3b) 75, 85, 90, 100

    Run later!

    MFS- 224 (legs are sore)

    • I ran. 5 minutes easy-ish, 2 minutes medium, 5 minutes hard…coached for an hour, then again 5 minutes easy-ish, 2 minutes medium, 5 minutes hard. Total ~3miles

    • If the work says “push” or “power” jerk, try and do it as written. A split jerk is a different movement; each exercise is here for a reason, and you will see the most benefit from following as closely as you can. If the weight is too heavy to push/power, then take the weight down. Perhaps they felt super heavy because you calculated off your 1RM split jerk instead of 1RM push jerk (split will always be higher than push if your technique is correct).

      • Okay. Thanks Laura. I did calculate it off my 1 RM split jerk, which is definitely higher than my 1 RM power jerk.

    • No problem, Kelsey! I’m here to help😉

      I did a similar thing this morning, calculating the HPC off my full squat clean…I looked at the number and was like, “there’s no way I can do a HPCx2 at that weight!” And…then I realized I needed to use my POWER clean 1RM and not my SQUAT clean 1RM. Oops. HA!

      • haha. You’re speaking to the girl whose power clean and squat clean are exactly the same!!

        I REALLLLYYY appreciate all of the help and can’t wait for all of the Outlaws to kick butt in the Open🙂

      • In my defense, I had asked for clarification and was following the directions given to me. The person giving directions just wasn’t paying attention!

  10. 5 x 2 Hang Power Clean – 205

    5 x 2 Push Jerk – 200

    4 x 3 Clean Pull – 275, 275, 295, 295

    4 x 5 Push Press – 160, 170, 175, 180

    15 min tempo run – just over 2 miles

  11. I hoping to get some advice. I have a comp this weekend and I was wondering how I should taper this week leading up to the comp on saturday. ANy auggestions would be great. Thanks

    • I usually take the day off before completely, slow jog at the most. I would maybe do some moving around Thursday, but nothing crazy. I would do Mon-Wed as prescribed though, don’t want to lose a whole week of training for a comp. Just my two cents.

  12. First day since Wed. Finally off pain meds.
    1) Guessed b/c I don’t have a PC 1RM – 135, 135, 140, 140, 140

    2) Again, guessed on the PJ max – 135 al sets. These felt really good.

    3a) 185, 195, 205, 215 – no straps. These surprisingly felt really quick and strong.

    3b) 125, 130, 130, 130

    Conditioning:
    Only ran 13 min b/c I had to get back in time to coach the 11:30 class. Ran a little faster than 70% on last part b/c of needing to cut it short.

  13. 1) Hang Power Clean – 145 across
    2) Power Jerks – 155 across
    3a) Clean Pulls – 205 across
    3b) Push Press – 125, 140, 145, 150×4 (F on 5th rep)

    Conditioning…done.

  14. 1) 205 for 4 sets, 215 last set- maybe should have gone heavier but I suck at these.

    2) 225 for all

    3a) 205
    3b) 185

    Running later

  15. HPC: 155 all sets
    Power Jerk: 155 all sets
    Clean Pull: 185/205/205/225
    Push Press: 135/145/145/145

    Conditioning: 1.75 miles

  16. BB gymnastics
    1) 205×4 felt light 225 for last set
    2) PJ 185# heaviest with no shoulder pain
    3a) 295# for 3 sets 305# for last set
    3b) 135# for all, heaviest without shoulder pain

    Conditioning, kept pace within 5 secs on 70%, on 90% had a little trouble but on pace for most part…

  17. 1. 195 throughout
    2. 195 throughout
    3a. 205, 225, 245, 265
    3b. 155, 195, 155, 155

    Kept all weights light today since I felt a bit off. Also have a comp coming up Saturday so decided to only push it Mon-Wed if I feel good.

    Conditioning:
    About 3,3km. Prob went a bit too fast on 70% and too slow on 90%, still happy with running conditioning considering how little I been doing that last months.

  18. Attention Noobs: Please stop asking Rudy very basic questions over email. He gets really bitchy when he’s inundated with messages. Dude can’t multitask for shit.

    If you have questions about the program or movements, ask them in comments first. Rudy, his coaches, or anyone who has been following this for a long while will answer. If no one here knows shit, then email Rudy.

    • ha ha n00bs. Translation: the fucking squat cycle began in early Jan on the post where Rudy said, “this is the beginning of the squat cycle.”

  19. I have now seen the light…. Erik Preston turned me on to your site. I just got back from AFG and am in some serious need of heavy metcons in my life. Can’t wait to see the results. Thanks for the programming.
    HPC: 215#-too light
    PJ: 225#
    CP: 225#-Not sure I did these correctly
    PP: 185#, last set 195#
    Keep good pace on tempo run.
    M/6’3″/202

  20. AM
    BB Gymnastics
    1) 5X2 Hang Power Clean (full stall) @ 100kg – rest 45 sec. (www.youtube.com/watch?v=93EiKZwEobQ)
    2) 5X2 Power Jerks @ 92.5kg – rest 45 sec. (http://www.youtube.com/watch?v=zNpuqAYX1Ns)
    3a) 4X3 Clean Pulls – 120kg, 110kg x 3 sets, no straps, above belly button height rest 45 sec.
    3b) 4X5 Push Press – 80kg, 85kg, 87.5kg x 2 sets, rest 45 sec. (http://www.youtube.com/watch?v=9ezAWr2CX84)

    PM
    Conditioning
    15 minute Tempo Row.
    5 minutes @ 70% of 1kmm pace. (2:03/500m)
    5 minutes @ 90% of 1km pace. (1:45/500m)
    5 minutes @ 70% of 1km pace. (2:03/500m)
    Total = 3854m

  21. BB Gymnastics
    1) 5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.

    80, 80, 80, 80, 80

    2) 5X2 Power Jerks @ 85% – rest 60 sec.

    80, 80, 80, 80, 80

    3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.

    110, 120, 120, 120

    3b) 4X5 Push Press – heaviest possible, rest 60 sec.

    60, 65, 65, 65

    Conditioning
    15 minute Tempo Run.
    5 minutes @ 70% of 800m pace. – 1100m
    5 minutes @ 90% of 800m pace. – 1300m
    5 minutes @ 70% of 800m pace. – 1050m

  22. 1) 205
    2) 205
    3a) 255 275 265 275
    3b) 165 175 185(PR) 190f last rep.

    Run in a lil bit.

    2/4/4 shoulders and chest really sore from sat, but went away as soon as I got warmed up.

  23. 1) 5X2 Hang Power Clean (full stall) @ 215# – rest 45 sec.
    2) 5X2 Power Jerks @ 175#– rest 60 sec. – working on depth and speed.
    3a) 4X3 Clean Pulls – 185#, use straps, rest 60 sec.- wasn’t sure about these
    3b) 4X5 Push Press – 165#, rest 60 sec.- should have went heavier than this

    Conditioning

    15 minute tempo run

    2.3 miles

    40 minute basketball game, bout to yoke on some people.

    M/6’3/215

  24. I don’t know many of the people on here but have been watching their numbers explode as we get closer to opens and I am excited to see how all the outlaws do.

    With anything gymnastics, barbell or BW, I am pretty disconnected with myself. Not sure mental, not sure neuronal muscular, who knows. I am still not getting a full hip extension, or driving through heels fully.

    1.) Hang Power Clean 165 for all sets.
    2a.) Power Jerks- These were a mess. Poor hip drive, poor catch, very disjointed 160 for all sets
    3a.) Clean Pulls 155, 165, 185, 185
    3b.) Push Press 135, 155, 155, 160 could have gone a tad bit higher but poor performance on Power Jerks mind fucked me.

    Ran 4×800 with 4 min rest in between each. Many reasons, or excuses. Regardless, the course was the strangest 800 course I have ever run so times were a tad slower due to turnarounds.
    3:15, 3:22, 3:22, 3:24

    • I am confident we are going to fucking smash the competition, no one here needs to be subtle, bc what I have learned that isnt the outlaw way. We know we are trained well, we have a coach whos a mad scientist for this shit, so lets go out there confident as fuck and win everything. There is no other option but to fucking win everything.

  25. 1.) Hang Powwer Cleans: 165, 175, 185, 185, 185
    2.) Power Jerks: 135, 145, 155, 165, 155
    3.a) Clean Pulls: 155, 165, 175
    3.b) Push Press: 155, 165, 155

    Conditioning:
    1.9 miles

    I fell off a roof 6 years ago and put my talus through my tib/fib – needless to say my triathlon days took a hit. Today is the longest I have managed to run (on a treadmill) since I got the pins and screws.

  26. HPC= 115/125/125/125/125
    PJ= 95/105/115/120/120. First overhead since shoulder injection last Monday. I love those damn shots!
    Clean pulls = all 175#
    Push press= 95# I have to focus on not push jerking. Weight felt light but awkward , as I’m trying to be nice to shoulder.

    Tempo run: felt nice but I would have been truer on a treadmill to maintain a pace.
    2 miles 50 meters.

    2/2/1. Happy to have pain free shoulder tendons.

  27. My calves for whatever reason feel like they have softballs in them. Maybe because I chose to do the “Flight Simulator” last friday. I tried to mobilize them and get them loosened up but I couldnt run without discomfort. To let them get back to 100% I subbed Rowing for Running, Trust me I would have much rather ran. I would take running over rowing any day. Instead of going off a 800 m pace, I went off of my 1000 m pace. I calculated out the 500m splits I needed to stay at and kept the 500 splits on the money the entire time. Rowed 3851 Meters.

  28. 1) 135, 140, 145 (1), 145 (1), 135, 140, 145 (1)
    2) 155, 160, 165, 170 (1), 170 (f)
    3a) 185 didn’t want to lose form
    3b) 115, 135, 140 (2), 135

    Conditioning: completed. about 1.5 miles.

    MFS – 4, 4, 3 Was not feeling it today.

  29. A: 195#
    B: 205#
    C1: 270#
    C2: 175#, got 190# x 4
    +
    15 min Tempo Row – Total meters: 3461 (2:10.0 avg split)

    M/F/S – 3/2/5

  30. 1. 175 across
    2. 175 across
    3a) 245, 245, 245, 250
    3b) 150, 155, 155, 160 (4)

    Tempo Run
    70% – 1190
    90% – 1350…didn’t hit this hard enough. should have been closer to 1500
    70% – 1175

    M/F/S – 1/1/5. Calves were killing me right after the run. Spent a while on the foam roller though and they’re feeling a lot better…we’ll see how they are tomorrow

  31. 1) 195
    2) 185
    3a) 275, 315, 335, 335
    3b) 145, 155, 165, 165

    Should have used more weight for all parts except 3a.

    Conditioning – did a little extra…3 miles
    6:24, 5:19, 6:29 complete gasser

  32. 1) – 5×2@205 – good weight
    2) – 5×2@210
    3a) CLN Pulls – 165,185, 205, 215
    3b) PP – 185, 195, 195, 215

    Had no idea what my 800m time was so couldn’t gauge a %
    I did 4 x 800m resting how long each round took
    1- 3:11
    2- 3:10
    3- 3:29
    4- 3:19

  33. 1) 5X2 Hang Power Clean @ 190# Felt a little light, but I stuck with it and worked on technique
    2) 5X2 Power Jerks @ 85% 175# Felt light but I suck at receiving the bar after I complete the rep to go to the next one. Need work on that.
    3a) 4X3 Clean Pulls – 245 x 3, then moved to 265# for final set. Felt really light, but I focused on moving the bar fast and exploding.
    3b) 4X5 Push Press – 155#, 175#, 175#, 165# Once again the receiving the bar sucked and tired me out. Could do more if I get this part of the movement.

    Didn’t run. Did Fran instead as part of my box’s workout. Bad idea. I sucked. Was tired as hell.

  34. 1. 190
    2. 185
    3a. 225, 245, 245, 245.
    3b. 135, 135, 155, 155.

    I have no clue how far I ran. I believe it was about 2.25 miles. That’s an educated guess.

  35. Congrats T! Quite an achievement girl!!

    Hang power clean: 115, 125, 135, 135, 145(1) did it at the school gym and the bars are so old. Slipped right outta my hand. I almost took myself out.

    Jerk: on my knees 115

    Clean pull: did high pull by mistake on my knees 100

    Push press: 100 on my knees

    Airdyne bike for 15 minutes- 137 calories?

  36. 1)175×5 (felt heavy)
    2)175×5 (felt good)
    3a)245,255,255,265 (almost too heavy)
    3b)155,155,160,165 (felt good)

    Conditioning: Just over 3k. Sandbagged the 70%ers and hauled ass on the 90% run. Guessing it was around 900,1400,900

    2/2/7 Everything hurts, but didn’t notice much once I was warm.

  37. 1) 5×2 HPC @ 210 (light, should have moved up but didn’t know what to expect with the rest cycle)
    2) 5×2 PJ @ 245
    3a) 5×3 Clean Pulls @ 315 (no straps)
    3b) 5×4 Push Press @ 185

    Tempo run: 3.6k
    Probably faster than 70 and slower than 90.

  38. 1) 125
    2) 120, 120, 120, 125, 125
    3a) 165
    3b) 105, trying to work on staying with push press form and not ending up doing a push jerk

    Conditioning:
    About 1.75 miles

  39. 1) 225-225-225-225-225
    2) 225-225-225(1)-225(1)-225
    3a) 155-155-155-155
    -Shoulders feeling very fatigued
    3b) 225-245-275-300
    Coditioning:
    Ran for 15 minutes, felt great.

    • Hey Tubbs it’s David from St. Louis (Jake Howard’s friend), you were supposed to have a “full stall” above the knee on those HPC buddy. Not taking anything away from you, just wanted to make sure for your future training you know because it makes a difference on the movement. Don’t see how this comment won’t come off as being a dick though, so sorry.

      David

  40. 1) 225 for all, felt great, first time with the stall
    2) 225 for all, good
    3a) 265, 315×3 (first time going that heavy, felt good)
    3b) 205, 225(4), 205, 215 – short rest or else 225 would have been good.

    Run 3am Tuesday morning at work.

  41. 1.) 245lbs. Felt good, at the gym at work so no chalk made it interesting
    2.) 245lbs. Felt good here as well, no bumpers and was getting dirty looks from people, think I could’ve done 255/260lbs on this.
    3a.) 185, 205, 215(3), 205(3), ugh, may have let this last one go oo early.
    3b.) 275, 295, 315, 315

    This sucked! Was running short on time so didn’t warm up, bad call.
    Total 2.15mi

  42. BBG:
    1) 205 – felt terrible in my first two sets probably b/c i wasn’t warm yet. last few sets felt easy. i did an extra set for some more work
    2) Having trouble with my bicep tendon so i can’t do any pressing right now. Having a lot of pain just raising my arm above shoulder level.
    3a) 235, 245, 255, 265 – felt really solid on these. good pulls off the ground.
    3b) see #2.

    Going to stay away from all pressing this week to try to heal my bicep tendon. I have a competition this weekend so I want to be as close to full strength as possible for it.

  43. 1. 145 all sets (for once these actually felt really good!!)
    2. 155 all sets
    3a. 160, 170, 180, 190
    3b. 107, 112,117, 122 (felt light should have started heavier)

    Conditioning: Done

  44. 1. 175,185,185,185,190
    2. 175,175,180,180,175
    3a. 190,215,235,245
    3b. 155,160,170f3,165f4

    conditioning: did it as form running tech work
    mfs 3/2/2

  45. Oh T….

    1) 235. Then I’m pretty sure I ripped a ligament in my thumb (yes, I’m being dramatic, but seriously, I freaking hurt my thumb. Only got 2 singles on the third set, then a single on the fourth and chose to stop. Rest of the barbell work was light because I hurt)
    2) 205 for all
    3a) 235, 285, 305, 305
    3b) 195 for all

    No clue how far I got seeing how I was on a muddy track at 9pm. Guessing it was a tad over 2 miles tho.

    Realized my hips are non existent on the cleans, gotta figure that out stat!

  46. 1) 130 for all, felt light
    2) 130 for all, also felt light
    3a) 135 for all
    3b) 95, 115, 125, 125, 125

    probably could have kept going up on the clean pulls and push press but still feeling a little under the weather so kept it pretty light.

    m/f/s – 4/6/2

  47. hang power cleans 175
    split jerk 185 need to practice more

    clean high pulls (fucked up on this one) 195
    push press 185

  48. T absolutely fucked shit up this weekend at wodapalooza.

    1) 225 for all
    2) not letting myself do jerks til end of feb
    3a) shit I forgot to do these.
    3b) 135, 145, 155, 165, then 185×3

    all in all a good day. first time doing push presses tonight since surgery in September and they felt great. 185 felt solid. 40lbs off an old pr, but still 40lbs heavier than i’ve held overhead since injury. could have probably gone a little heavier or hit more reps but I still need to be a little cautious. also hit a few strict MU’s and snatches with 95# afterwards for the first time since.

  49. 1) 235 across
    2) 225 across
    3a) 285, 285, 305, 305
    3b) 185, 195, 205, 205

    Last time hit 90kg which is only 198 technically so I guess that’s a PR. Definitely was a little messy today especially after hitting those Power Jerks which I despise. No running, hit this one late and just wanted to go home.

  50. 1) 247 – missed 2nd rep on 4th set, made it up
    2) 251 – these felt ok with how smoked my shoulders still are from Saturday.
    3a) 275, 275, 295, 295 – pull wasn’t there today felt slow off the ground.
    3b) 185, 195, 205, 205

    Conditioning – ~2.25 mi first 5 min was probably about 75%, 2nd was probably about 85%, and 3rd was about 70%. starting to get ok at pacing. Felt good on this

  51. 1) Didn’t have a 1rm for HPC so used power clean max. 195# across,felt pretty light prolly should have gone heavier
    2) 205# across
    3a) 2nd time doing this, working on keeping hips low and exploding 205 across
    3b) 185# across
    Conditioning;
    Had to cut it off at 8 mins due to time.
    Did 4 mins at 70% and 4 at 90% ran a little over 1 mile total.

  52. 1.115 for all sets
    2.115,105 for the remaining
    3a. 185×2, 195×2
    3b. 75 for all sets

    Conditioning: Ran 1.8 miles total. Not sure about how close to pace that is. My 800 is around mid 2:20-2:30’s.

    MFS: 2/4/8–my right knee is hurt, not sure why. I think it is from the basketball game collision????

  53. Finally back on the program. Went a little light today, just trying to get back in it.

    1) 185 for all 5
    2) 185 for all 5 (should have gone heavier)
    3a) 185 for 2 sets, 205 for 2 sets (should have gone heavier)
    3b) 135, 155, 155, 175 (happy with the last set)

    I skipped the running because of the competition over the weekend.

  54. 1) 265 5 sets of 2
    2) 225 5 sets of 2
    3a) 275 for all 4 sets of 3
    3b) 205 for all 4 sets of 5

    was running out of time for the run so i just went for 1.5 miles, immediately after the last set of push press took off out the door. 13 min

  55. BB Gymnastics:

    1) 95-110-105 (stopped, ribs hurting cannot catch in front rack. going to be careful until I get them checked out tomorrow)
    2) Skipped – can’t go OH without pain right now
    3a) 170-170-170-170
    3b) Skipped can’t go OH right now

    Conditioning:

    15 minute Tempo Run- done. Ended up running 2 miles in 14:59 which is a PR for me.

    Did some ABMat sit-ups and Reverse Hyper since I can’t really sub much for the OH work.

  56. I’m a day behind…. What’s new?

    HPC: 123-133-143-148-158
    PJ: 123-133-143-148-149
    CP: 123-133-143-148
    PP: 115-115-115-115 felt strangely heavy today

    15 min run…… Haven’t been running so shin splints were mother fucking me. The last 5 min 70% was more like 50%

  57. 1. 135/135/135/135/145
    2. 135 across
    3. I am retarded…did clean hi pulls but probably still benficial for me…since my biggest issue is not using my hips 115 across
    4. 115 across…probably should have went to 120/125 ish on the last 2 sets
    Running…not really good at “tempo” and i was spending too much time analyzing what 70 % of my 800 m time was..so tried to just start slower…as if i was running a mile…and increase….to a faster pace…around 1:30 for 400m and then slow back down…not sure how many laps i ran…but it felt good.

  58. HPC 205 across
    PJ 195 across
    CP 325 across
    PP 195 across (2 failed sets that I redid also)

    Conditioning check!

  59. 1) 155 (did hanging squat cleans due to my inability to do squat cleans in yesterday’s wod)
    2) 175
    3a) 225-255×3
    3b) 135-155-165×2

    15 min tempo row

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