121114

Tonight marks the biggest internet shitshow in history. Imagine me, in a hotel lobby, pacing around (and cursing), every few minutes, because the already super-mega-slow internet keeps dropping me over-and-over again. I don’t know how to say your internet sucks in German, but I’m sure it sounds just as bad as I think it does.


WOD 121114:

BB Gymnastics

1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Strength

1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.

Conditioning

7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).

72 responses to “121114

  1. Bbg –

    1) 185
    2) 245

    Str –

    1a) 155
    1b) 245 (5th one was probably cheating)
    1c) 165

    Cnd – didnt time it.

  2. BBG
    1) 135 all (a miss or two)
    2) 185 all (a miss or two)

    STR
    a) 125
    b) 165
    c) 115

    COND
    done, slowest at 32, fastest at 28 (2 min rest between runs)

  3. BB Gymnastics
    1) 135#
    2) 185#

    Strength
    1a) 135#
    1b) 205#
    1c) 105, 110, 115

    Conditioning
    :28, :29, :31, :32, :34, :33, :30

  4. BBGym:
    1) 5×115, 120, 125
    2) 165

    Strength:
    1a) 135, 2×145
    1b) 3×155
    1c) 105, 110, 115

    Conditioning:
    Done on treadmill so I couldn’t go all out, kept rest periods to about 15sec.
    All around 35-40sec

    M/F/S
    4/2/2

  5. Snatch
    135
    135
    140
    140
    140
    140
    155
    C&J
    185
    190
    195
    200
    205
    215
    225

    Strength
    Gm-65/70/95
    PR-135/185/205
    SP-95/115/135

    Conditioning
    (inside Blue Fame CrossFit)
    .46
    .40
    .40
    .40
    .42
    .42
    .39

  6. BBG
    -135 focused on good form and speed
    -190 this was hard, 5lbs up from last week tho

    Str
    1a) 75lbs, coming of l5s1 disc protusin, taking it easy here. Felt stronger than last week tho
    1b) 145lb
    1c) 115

    Did some extra core work
    Ghraises
    Planks

    Practiced some muscle ups, did 20 total

    CND-
    14:30 total time, including my walk backs. These were tough for me, felt pretty gassed.

  7. BB Gymnastics:

    1. 7×1@50kg
    2. 7×1@70kg

    Strength;

    1a. 3×5@50kg
    1b. 3×5@70kg
    1c. 3×5@50kg

    Conditioning:
    38/40/38/37/36/37/37

  8. BBG:
    Barski Snatch EMOM 80/3 -> 140/3 by 10 lbs, then every 2 mins: 150/3 160/3 170/3 180/3 190/1 190/3, then
    10×1 Hang Squat Snatch @ 190 EMOM, no misses

    Barski C&J 140/3+1 -> 240/3+1 by 20 lbs

    SSC: Every 2 mins for 20 mins do:
    3x Deadlift @ 115 kg (253) + Purple bands (120 lbs resistance @ top)
    3x HSPU (45’s+ABMAT; strict)
    18x DU’s UB

    7×170 m Run (picked a distance between warehouses, google mapped it afterwards) – did it with a metronome. Started at 90 bpm & went up 2 bpm each run. 102 was the last one. Walked back. Times were: 32, 30, 29, 28, 27, 26 & 25 seconds. Felt good.

  9. BBG:
    1. 37,5kg, haven’t done power snatches for a while, felt off so didn’t go very heavy
    2. 50kg

    Strength:
    a) 35kg
    b) 45kg
    c) 30kg

    Cond:
    Done on treadmill, all around 40-42

  10. BBG:
    1) 85 then 95 on set 4-7
    2) 135#

    Strength:
    1a) 105
    1b) 125
    1c) 75

    Conditioning done at 250m:

    :51, :51, :50, :58, :57, :58, 1:01
    a lot of manuerving and weaving to dodge construction trucks today😉

  11. BBG:

    1) 4 x 165#, 3 x 175#
    2) 7 x 195#

    Strength:

    1a) 115#
    1b) 185#
    1c) 135/145/145

    Conditioning:

    All between 0:30 – 0:32

  12. BBG
    115# snatch
    155# C&J

    Str.
    1) 115#, 125#, 125#
    2) 205#
    3) 55#, 60#, 60#

    Cnd.
    45 sec, 2 laps at our rec center, a little bit longer than 200 with four sharp turns.
    5 rounds

  13. I have a question about yesterdays Snatch from blocks. 180 is my PR from the ground but yesterday i hit 195. I caught it at the bottom and held it for about 5 seconds trying my best to come up out of the hole with it, but i couldnt. So that obviously means my PR wont increase until my OHS increases right? Is there something extra I need to add to my Strength or do I just need to keep doing what Rudy tells me? Because that wouldve been a 15# PR that I really wanted to hit.

    Any help?

  14. BB
    1. 2@135 5@155 (is it weird that my hang power snatch felt significantly stronger than my full power snatch?)
    2. 7@205

    Strength
    1a. 95
    1b. 155
    1c. 135

    Conditioning
    *by myself outside, not a timer/clock in sight… too much of a pain in the butt to carry my cell phone while running.

    M/F/S
    4/4/4

  15. Bbg –

    1) 135 felt pretty good after getting warmed up
    2) 185

    Str –

    1a) 135
    1b) 205 prob to heavy
    1c) 105 110 115. Next time go 115 or more

    Cnd – didnt time it. But dam sure did it

  16. BBG
    1) 75,80, 85, 85, 90, 95, 100
    2) 95, 105, 115, 125, 125, 130, 130

    Strength
    1a) 95, 95, 95
    1b) 95, 95, 95
    1c) 65, 70, 75

    Conditioning
    done- untimed

  17. 29/m/5’11″/180
    BBG
    1) 135-135-155-155-165-165-170
    2) 170-190-200-205-210-225-235

    Strength
    1a) 95-105-110
    1b) 155
    1c) 95-105-110

    Conditioning
    34-33-32-36-36-36-38
    (Not flat, and cold, but pushed ok. Should be way faster on these.)

  18. BBG:

    1.) 160×4-165×3
    2.) 215×4-220×3

    Strength:

    1a.) 150
    1b.) 185
    1c.) 125

    Conditioning:

    Didn’t time it. Althougth, it would have been good to know how fast I was running. Keep bringing the sprints!

    3/4/4

  19. Made up Strength and Conditioning today. BBG tomorrow with missed Front Squats.

    1a. 155
    1b. 265
    1c. 155

    Conditioning

    Done with 100m turnaround every 2 minutes. Each round between 33 and 38 seconds.

  20. BBG
    115, 125×5, 135 hang snatch good then fail
    140, 145, 150, 155, 160 fail, 160, 165

    Strength
    100
    155
    Subbed standing OH press 100

    Cond
    1246

  21. 41/6’2″/204

    BBG: skipped

    S:
    1a) 60/65/70kg (154#)
    1b) 100/110/120kg (264#)
    1c) 55/60/65kg (143#)

    C:
    All runs in low 30’s

    Correction on yesterdays DU/Row wod: 170du’s, total time including 90s was 8:09.

  22. BBG
    1) 103-103-108-108-108-108-108
    2) 123-133-133-138-143-143-143

    Strength
    1a) 75-85-85
    1b) 95 (way too light) – 105 (a little better) – 115 (just right)
    1c) 95-95-95

    Conditioning
    :42 – :38 – :42 – :42 – :45 – :37 – :46

  23. BB Gymnastics

    1) 7X1 Hang Power Snatch + Power Snatch – up to 50kg
    2) 7X1 Hang Power Clean + Power Clean + Push Jerk – up to 60kg

    Strength
    1a) 3X5 Jumping Good Mornings – 40/35kg
    1b) 3X5 Pendlay Rows – 60/55kg
    1c) 3X5 BB Seated Strict Press – 2x 15kg dumbbell

  24. BBG
    1) 115, 125 x 6
    2) 165 x 2, 175 x 4, 185

    Strength
    1a) 115, 125 x 2
    1b) 165 x 3
    1c) 95, 105 x 2

    Conditioning
    36, 34, 35, 36, 35, 37, 37

  25. BBG:
    1) 93-93-93-98-98-98-98
    2) 143-143-143-148-148-153-158

    Strenth:
    a) 93-103-103
    b) 93-103-103
    c)88-93-93

    Cond:
    Done, all ranged from :38-:41

  26. BBG
    1)145,155, 155, 155, 160, 160, 165
    2) 200×7

    Strength
    1a – 145
    1b – 95
    1c – 125 (standing barbell press)

    Conditioning
    One of the worst experiences of my life. I hate you. But I smoked this chick that usually runs circles around me on 400’s and those 3 miles the other day, so that’s cool.

  27. Snatch
    1 @ 60, 6 @ 70kg
    Clean
    7 @ 100kg
    Strength
    Good mornings done as banded iron cross good mornings – green and black, blue and purple, blue and purple
    Rows @ 110kg
    Press 50, 55, 2 + 3 @ 60kg
    Conditioning
    Twisted ankle in a pothole at the end of rep #2

    Mfs before 346
    Mfs after 949

  28. BBG as Rx
    1. 115
    2. 145

    Strength as Rx
    1a. 95 lbs
    1b. 135 lbs
    1c. 95 lbs

    Met-Con modified
    1 200m run
    15 Toe 2 Bar
    1 run
    20 GHD
    1 run
    30 DUBs
    1 run
    1 rope climb 18′
    1 run

    21:20 total time

  29. BBG:
    1) 2×95#/105 (f)/105/2×85# (went down to work on technique as I totally don’t go under the bar….
    2)115/125/125/135/135/135 (failed jerk)/125

    strength:
    a) 115/115/120#
    b)135/135/145#
    c) 2 DB@ 30/35/35#

    conditioning: did not do.

    But had my 5RM OHS@125#

  30. BBG:
    1.) 145, 145, 145, 145, 155, 155, 165
    2.) 185, 185, 185, 195, 195, 195, 205

    Strength:
    1a.) 115, 125, 125
    1b.) 165, 165, 175
    1c.) 95, 105, 115

  31. BBG
    1. 135, 140, 146, 151, 160, 160, 160
    2. 205, 210, 215, 220, 225, 225, 225
    Strength
    1a. 135, 146, 146
    1b. 225, 205, 210
    1c 145, 146(3), 135
    Cond
    No time

  32. BB Gymnastics
    1) Hang Power Snatch + Power Snatch: 155lbs
    2) Hang Power Clean + Power Clean + Push Jerk: 195×4/205×3
    Strength
    1a) JGM: 145
    1b) Pendlay Rows: 205
    1c) BB Seated Strict Press: 125
    Conditioning
    Subbed with 7×2, 250m Row: 47/47/47/47/47/47/48 sec.

  33. BBG
    1.75,95,95,105,105,105,115
    2.175/95,175/95,175/115 for the rest. Hpcl/pj
    STR
    1a. 95
    b. 205
    c. 35,40,40
    Cond
    4x200m sprints with 20# vest. Only time for 4 rounds.
    40,40,37,37

  34. bbg
    1/ up to 85kg
    2/ up to 105kg

    str
    a/ 70,75,80kg
    b/ 90,95,100kg
    c/ 50,55,60kg

    cond
    missed. will pick up tommorrow with missed front squats.

    7/7/5

  35. BBG
    1- 75kg for all sets
    2- 95kg for all sets

    Strength
    a- 70kg for all
    b- 105 for all
    c- 50 for all

    conditioning
    Just got it done. Didn’t time this

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