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).
Ihre Internet ist Scheisse!!
Ihr Internet ist scheisse!! 😉
(ear internet is shy-se)
Euer Internet ist für’n Arsch!!
Hört, hört!
DEUTSCH!!
I miss mein Vaterland!
quick question guys: what does that mean? some of u post that.
M/F/S
2/2/4
IHR INTERNET SAUGT PFERD BÄLLE!
Du bist Internet saugt
I’ve got an Austin Tour spot. Anyone with a Dallas want to switch?
Bbg –
1) 185
2) 245
Str –
1a) 155
1b) 245 (5th one was probably cheating)
1c) 165
Cnd – didnt time it.
Hey,
how are you guys going to do the strict presses?! From the front or back?
Thanks in advance.
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)
Should BB press be back supported by upright bench? Or just clean the weight and sit on a box?
BB Gymnastics
1) 135#
2) 185#
Strength
1a) 135#
1b) 205#
1c) 105, 110, 115
Conditioning
:28, :29, :31, :32, :34, :33, :30
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
Snatches @ 115lb
Clean and jerks @ 155lb
Good mornings @ 65lb
Strict press @ 85lb
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
Euer Internet ist beschiessen.
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.
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
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.
BB Gymnastics
1)155#
2)235#
Strength
1a.135#,145#,145#
1b.195#
1c.115#
8/8/3
1) 115
2) 165
a) 125
b) 135
c) 50
Runs 4:19 working time
(36-35-35-39-38-38-38)
BBG
1) 160
2) 225
STR
1a) 195
1b) 195
1c) 155
COND
Didn’t time
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
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 😉
Anyone interested in a spot at the RI camp in December?
diorioj @ gmail.com
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
BBG:
1) 115#
2) 165#
strength:
1a) 95#
1b) 155#
1c) 45# db
no conditioning
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
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?
thanks for the help guys
keep squatting… a lot.
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
BB Gymnastics
1) 105-105-105-115-115-115-115
2) 155-155-165-165-165-165-170
Strength
1a) 155
1b) 155
1c) 105-115-120
Conditioning
34
33
34
39
DONE!
BBG:
Snatch 95
Clean: 145
Strength
A)145
B)205
C)115
Cond:
42/37/38/40/40/42/42
BB Gym:
1. 85lbs
2. 105lbs
Strength:
all done at 65lbs
Cond:
34, 36,36,36,?, 37, 35
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
Bbg
1)185
2)255
Strength
1)145
2)255
3)135
Conditioning:
Didn’t time but I tried really hard…
BBG2
1. Skipped
2. C&J 225
Strength
a. 170
b. 210
c. 120
Conditioning (more like 225m)
39
37
40
39
39
40
38
BB Gymnastics
1) 75×2,85×2,95×2
2) 95×3,105×3
Strength
1a) 75#
1b) 75#
1c) 25#
No conditioning
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
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.)
Just strength piece today. Patella still causing havoc. Subbed jumping GMs for just GMs
1a @ 70kg
1b @ 60kg
1c @ 60kg
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
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.
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
Snatch- 95
Clean + jerk – skipped due to pain during rotation on the clean
JGM/PR- both done at 95
SP- 75
Run:
42
38
38
38
38
38
38
BBG
1) 135
2) 185
Strength
1a) 135
1b) 65db
1c) 45db
Cond.
Ran suicides on b-ball court=150m x7
snatch 185 185 195 200 200 200 200
cj 225 225 225 235 235 235 235 235
pendlay 225
gm 165
DB press 60#
conditioning :31-:33
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.
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
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
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
BBG
1) 115
2) 145×2, 150×5
7x 200m
28.80
29.60
30.56
30.33
29.82
28.96
28.72
Accessories
a) 45
b) 85
c) 65
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
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.
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
BBG
1) to 145#
2) to 220#
JGM- 165×5
PR -175×5
DB Press -60#x5
Sprints -Thursday afternoon
BBG
1. 90
2. 115
JGM 75
Rows 115
Sprints
:40 – :42 for all
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
BBG
155
205
Strength
115
205
115
Cond (175m–corner to corner on sidewalk)
:30, :27, :26, :26, :26, :27, :26
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#
snatch 160
c&j 225
a) 105
b) 185
c) 135 behind neck
row 200 x7 w/ 90 second rest @ 38 seconds
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
Conditioning: :33, :31, :32, :33, :33, :32, :32
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
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.
#175
#215
#135
#145
#135
fastest :29 slowest :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
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
200m sprints, fastest 26sec – slowest 32sec
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