I love Providence. Seriously.
Great staff, great athletes, and one of the best “work” weekends I could ever imagine. There’s only one problem–we forgot to take a group picture. I did, however, get one pic this weekend.
James McCoy – Paradiso CrossFit – 275# Snatch @ 85kg:
WOD 121126:
BB Gymnastics
1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
Conditioning
“Elisabeth” (Games version)
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time.
Midline
Accumulate 4 minutes of L-Sit Holds.
The Outlaw Way 
if u wanna become a weightlifter read on.
Beginners should start out with a broomstick for 3-4 weeks and do thousands of reps so that their Olympic technique becomes a motor engram.
Back squats carry over more to the snatch, whereas front squats carry over more to the clean. Front squats are usually limited by upper back strength, so they don’t stimulate the legs sufficiently. Squatting is not very difficult in terms of CNS stress and the body gets used to it very quickly, just like walking.
The jerk is the most violent portion of any part of the O-lifts.
Max out on squats every day. Max out on deadlifts 2-3 times per year.
Don’t do overhead squats as a separate exercise; you do them when you snatch.
You will go through “dark times” where you’re stagnant. Eventually you’ll start setting PR’s while in a fatigued state. That’s when you know you’re doing something right.
Percentages for daily programming on a long-term chart don’t work. You never know what you’re capable of on any given day. How you feel is a lie.
Slow movements don’t help any athlete in any sport. Going slow with light weights is a big no-no.
The fastest athlete is the best athlete. Move at a top speed in every movement, every day, every time you touch a bar.
Using straps in the snatch is a necessity due to the volume of training. For lower volumes they’re not necessary, but for higher volumes your hands simply can’t take the abuse. Never, ever use straps with cleans.
Deadlifts tax the back too much and take too long to recover from. If you’re going to deadlift, do sets of 2-3 fast pulls in the 70-85% range.
Lunges suck and are very dangerous.
Jumping and plyos should be left to track athletes, not Oly lifters. Save the joint stress and energy for lifting.
Eventually, maxing out becomes like clockwork. The more you do it, the more natural it feels, and your body accepts it. There should be a minimum number you hit every day you train.
Failing to train daily leads to more injuries, due to the inconsistent recovery rates amongst different tissues. Daily training is training under fatigued muscles. If you take days off, the muscles recover faster than other soft-tissues, which increases the likelihood of injury.
The only percentage that is important is what percentage of days you train each year. If you train three times per week, that’s 43% of total days. If you train seven days per week you’re at 100%. If you train twice a day, seven days per week, even better.
Forget jump shrugs, high pulls, etc. Forget all assistance lifts, unless you want to become a master of assistance lifts. The classic full lifts take an immense amount of dedication to learn, so why waste energy on something that probably won’t carry over?
Don’t take days off if you have access to train. Even if you’re incredibly sore, go in and do something. Squat something, at least the bar, for 30 reps or so. This will help the adaptation process progress faster. Anything you do is better than riding the couch.
The lifter that can endure the most pain will be the most successful. This is the most important piece of advice contained within this article.
When you train twice a day, you don’t get very tight and don’t need much stretching. Stretching is done while warming up by doing the Oly lifts with a bar for 2 – 5 minutes at the beginning of a session.
Decent technique takes between two and ten months to develop with beginners, with an average of around six months.
When the snatch or clean begins to lag behind the other, train the weaker one first. Switch the order and focus your power on the lagging lift.
Hold the bar overhead for 3-5 seconds at the top of every overhead lift. This builds core strength and confidence.
If you wait for a day to train when you feel good, you’ll lift about twice a year. Those days are rare. Your mind plays tricks on you. Learn to ignore it and keep training.
You surely won’t PR every workout, sometimes not for months. Keep pushing both intensity and volume to continue progress. If you can’t take the tree down with one swing, keep taking smaller swings and it will eventually fall.
Hang cleans and snatches should be reserved for training for “hang” competitions. I have never seen a hang competition but if you find one, then those lifts will be good for that.
i’ll wait till people bash me and this article before i say who wrote it .
its by john broz. and its an kinda old article.
What’s wrong with going to max every day or most of the stuff in that article?
I liked the article as well. I just put up at 770sq ft building and I have a 25k grant, going to get the coloured competition plates and practice lifts every day because I’m starting to like them, it’s taken awhile.
I like the article; there are several points in there that I feel like apply directly to me and my training, highs and lows.
Read this article a while ago. I like holding heavy lifts overhead for a few seconds. And I totally agree with how the body lies to it’s owner. You may have some of your best lifts on days where you feel completely thrashed.
Well hell, Brent; I liked it. Friend told me I should check this site out, and that little tidbit got my hamster running. Think I’ll stay awhile.
Brent, I don’t understand why you posted the article or why anyone would be mad about it. Maybe I missed something.
I like how people are beginning to misspell the workout “Elizabeth”.
no reason for the post. i found an old john broz interview, thought that it had some really good points and i wanted to share it. most people on here are more geared towards crossfit and some points of the article said some things that go against crossfit (plyo work, ohs etc.) thats all.
Thats awfully impressive that James McCoy can snatch 605 pounds.
BBG:
1. Based off 250# (missed 1 at 90%, 2 at 80%)
2. Based off 305 no misses
Conditioning:
4:31
first time doing this benchmark
That is awesome no doubt but 275kg is 605 lbs. lol
BBG:
1. Based off 185 (only a few misses)
2. Based off 235 (no misses)
Conditioning:
6:30 RX
Did anyone else think that the 4 minutes of L-sits sucked balls?
The blog news feed said 275 kg. It doesn’t say kg here though. I promise I’m not retarded. Beautiful lift!
BBG:
1. Based off 145# (missed 2 at 90%)
2. Based off 205 no misses
Conditioning: Bar dips
6:36
No touch and go, more like reset every time,hard rubber plates with 0 bounce. Took my belt off the very last rep (shitty form) and re-injured my torn erector, fuck sakes.
Midline: 2 mins, 1/2 on bar 1/2 boxes
why would you use belt for light weight?
BB Gymnastics:
1) based on 205#
2) based on 245#
Conditioning:
4:41 Rx
Midline:
Done
BBG
Had a coach work with me today and tried to change some things in my initial pull. It was a shit show that had light at the end of the tunnel. Lots of misses today, but should help me in the long run
1) from 180
2) from 245
CON
5:03
Mid
done
5/2/2
BBG
1) Off 235. 1 miss at 85%
2) Off 320, still no jerks
3) 3×3 push jerks @135, 3×3 @ 155
Cond- 3:58
Mid- 2min
1) 140-150-160-140
2) 180-190-205-180
None of these numbers have gone up in a while but the difference in technique between now and a month ago is huge.
Cond 9:42 Rx, PR
Mid done
Oly:
Snatch off 175#
C&J off 215#
(adjusted hands out about half an inch each, made a huge difference in getting under and locking the weight out overhead)
Cond:
3.51
Mid:
2.5min
Haven’t posted lately
BBG all felt good. Missed a couple of snatches. Off 185 and 245
Cond
3:31 pr by about a min
Midline done
Yall doin’ strict or kipping dips?
Snatch – done off 107.5kg. Changed my second pull to keep my shoulders over the bar and acceleration through middle pull was drastically different.
Clean and Jerk – done off 140kg
Conditioning – 5:22 – 52 seconds slower than best.
had a competition this weekend ozark mountain shredfest some very legit athletes there ended up 7th not as high as i wanted but im happy all the same high level competitors made it really fun. standings: http://www.crossfit417.com/wp-content/uploads/2012/10/Overall-Standing-after-WOD-6-Sheet17.pdf
snatched up to 225 today
power elizabeth 2:45rx
skipped L sits im beat…
Oly
A. 3 pos Snatch w/up EMOM 75 lbs -> 155 lbs by 10, then
EMOM Squat Snatch 160/1 -> 210/1 by 5,
B. Snatch High Pull 3×3 @ 210 with straps
C. 3 pos C&J w/up Every 90 sec 140 160 180 200 220, then
Every 90 sec Squat C&J: 230 240 250 260 270
SSC: Every 2 mins for 10 rounds do:
3x Push Press @ 185 (cleaned)
2.5x Muscle Ups (3 for first 5 rounds, 2 for last 5; 25 total)
Barefoot Run appx 100 m
Conditioning:
4:51 Rx’ed.
Not fast at all, but faster than last time about 2 months ago @ 5:25.
Snatch) %off 305# 245, 260, 275, 245. made some lifting straps out of an old belt. worked wonders. went 100% all the way up to my first single on the second round with 80%, took a mulligan and nailed 5 straight after that.
Clean&Jerk) % off 330# 265, 280, 300, 265 hit 100%
conditioning 6:08 rx
midline: did 2:05 and then called it good,
BBG
1) Based off 205
2) Based off 250
Cond.
4:33 (20 sec PR)
Midline – Done
Cond:
4:50 Rx
BBG
1) 80kg, 87, 94
2) 110kg, 114, 120
Cond
3:56 breaks were a bit too long today. Not a PR.
Midline
2min l-sit hangs
2min ring l-sits
10min HS walk practice.
BBG
SNT: based off 225# …hit all of them
CJ: based off 280#…hit 80% for 3×1 and 5×1, but missed my 85% and 90% (wasnt feeling it today, but normally I can hit them :/)
Cond
PR’d @ 4:00 RXd
Mid
Accomplished!
bbg
1)185, 195, 210, 185
2)na
cond
5:30
midline
done
BBG
Off 250
Off 315
Cond-1:59
Midline-Done
1) 180, 190, 205/210, 185 all felt great
2) clean, another story… based off 285
Conditioning: 3:54
BBG
1) Based off 275#
2) Based off 315#
Conditioning
4:36 Rx’d. Too many rests.
Midline
Sure…
Snatch: 165-175-185-165 done.
Cj: 205-215-230-205. Done. Ugh. Felt sloppy today.
Elisabeth:
4:41 Rx. Ring dips got harder than I expected
L sit- 4 min. Done
BBG-
-125lbs all lifts, just rehabbing the back. Taking it easy
-145 same here, nothing crazy, my back is still bad
CND
4:53
Midline
Did 2min of half ass l-sits I could barley straighten my legs, then 2min of plank holds. Need more core work here
HELP (if you know your stuff) . Ok. I know its for sure bad, but I need a recommendation. My Clean and Jerk is at 265 at the moment, but that is from power cleaning. I can only front squat 255. My back squat is only 285 last time I maxed around 3 weeks ago. As far as BBG goes, I struggle in squat cleaning the higher percentages. Should I back down and squat clean/snatch everything, or power clean/snatch since I can do more weight?
I squat everything unless specified. Has def helped me out. Even if you catch it in power, squat it from where you caught it then stand up.
BBG:
1) Done off of 240#. Missed 90% once.
2) Done off of 275#. Felt good.
COND:
3:12. PR by about 40 seconds
MIDLINE:
Done, only took about 20 fucking minutes.
BBG:
Snatch, done
CJ: had to do cleans only for last few sets; my shoulders are smoked
Elisabeth: 3:41, that might be a PR: I can’t find the last time I did it in my book.
L-sits, done, they suck
BB Gymnastics:
1) based on 190#
2) based on 235# but only went to 195# on 90% jerks were easy still working sq clean
Conditioning:
7:32 Rx
Midline:
out of time
Snatch based off 175#
140, 150, 160, 140
CnJ based off 230#
185, 195, 210, 185
Elisabeth-4:56 RX
Midline-Done
Missed 1 snatch at 90%
Snatches based off 110kg
Clean and jerks based off 137.5kg
Power Elizabeth
4:44 PB
BBG
Off 250
Off 315
Cond – 1:59
Midline – Done
Dear…god. I consider myself in good shape, you did this 3x faster….
you beat rich fronning by over 30 seconds and he did this workout unbroken. How is that possible?
Good call…… That us all
Is*
If you watch the video. http://www.youtube.com/watch?v=P2XusutYlsc Even though he does it unbroken, his ring dips are slow, Ryan I bet you or sasser can do ring dips faster than that video. Especially after 5 days into the games. And his transition time for a couple of them were at least 3-5 seconds. Especially the transition from 15 ring dips into the 9 cleans. AND his final 9 ring dips were slow. That shit adds up. My transition time was shorter. I had the bar SLAMMED next to the rings.
fair enough. thats pretty fucking awesome then.
Video? I wanna see.
I wanna see a video too. Just to get my mind blown
Is this a WR???
Ryan, if Froning had a redbeard as this guy apparently has, he would have been sub 1:00. So it’s perfectly logical that he went 1:59.
BBG
1. based off 110
2. based off 135
Conditioning
Elizabeth 7:26
BBGym:
1) Based off 160-failed at 90%
2) Based off 210
Conditioning:
“Elizabeth” games version
7:15
Midline: Hang L-sits
done
M/F/S
2/3/3
BBG
1) Done – No misses (Performed as Pwr Snatch, then OHS)
2) Done – No Misses (Performed as Pwr Clean, then FS)
Cond –
3:30 (Had to stop a few times to readjust ring… one kept sliding lower)
Mid-Line
Did sets of 20-30 seconds Tuck sit… this is a MAJOR weakness and needs some work
275kg or 275 lb???? 605 lbs seems like a huge snatch??? But, more power to him and I want to know his secret!!! Maybe its the pink top?
BBg
Snatch based on 215#
C&J based on 250#
Conditioning- 4:42 (First Time)
Midline-done
Kinda satisfied….
41/6’2″/205#
BBG:
1) Based on 110kg – Failed one of the 100kg 90% reps.
2) Based on 135kg – Some good, some bad but no failures.
C:
Time: 4:03 – PR down from 5:51 in July, and 11:21 in 8/2007. heh
ML:
Done and tough
snatch off 240
clean and jerk off 285
cond- 3:19- I can’t hook grip because of my elf midget hands so it got bad on the forearms pretty quickly. Shoulda been faster but whatever can’t win em all.
BBG
Snatch off of 170#
C&J off of 215#
Elizabeth – 7:49 – Felt decent about my time until I saw everyone else was sub 5:00 or better. Oh well.
BBG:
1.) Off 215# – 1 miss
2.) Off 287
Cond:
4:44-1st time
Mid: Done
3/5/4
22/6’2″/205#
BBG:
1) Based on 95KG – Hit All
2) Based on 120KG – Hit All
C:
Time: 4:53 RX’d
ML:
Completed. Yuck.
Bbg:
1) off 245
2). Off 315
Conditioning: 4:00 ex
Midline: done
1) Based off 235
One fail at 90%. Made up rep
2) based off 285
One fail at 90% made up rep also.
Cond:
5:20
Ring dips were awful today.
Did hollow rocks for midline.
6/3/3 I hate Monday’s.
BBG:
1) Based off 200
1 fail at 85%
2) based off 255
all successfull
Cond:
4:14 rx’d
Luckily i killed the ring dips, broke more on the cleans then i wanted to
Midline: wishfull thinking to go in 30 second incramints….. sucked ass, but done
Snatch based off 235#- No misses. felt solid
C&J based off 275#- No misses
Elizabeth- 3:13. PR by 1:xx
Midline- Done. damn near killed me. apparently lacking in this department
BBG:
Hit PR on Snatch- 225lb. After doing Outlaw for a short period of time have seen a tremendous improvement in my Snatch and Jerk. Mobility has been the main issue but have put on 50lbs on my full snatch in 3 months. Thank you Rudy, you’re the man.
C&J- used percentages off 290. Did all power jerks.
Conditioning: 3:10 rx
BBG
Snatch
125-135-140-125 (no misses)
Clean and jerk
160- 170 (missed second jerk)- 180 missed jerk, missed clean- 160
Elizabeth
7:36
L-sits- took like 12 minutes to get it done.
Coming off a comp this weekend…..sore, took the weights a bit lighter than posted
Snatch
190
205
220
190
C&J
225
255
275
225
Conditioning
2:54 – Easy…….Surpised how easy. more in the tank. Prob 2:40 range.
Midline – sonovabitch…..forgot
Wtf where are all the results from the ladies?! Only like 3 of us posting anymore?
Sausage fest!
I was too embarrassed to share my numbers/times but I don’t want you to feel alone …
Snatches: 113, 118, 123, 113 – I failed a fuck ton of them
Cleans: 143, 153, 163, 143 – I couldn’t get the jerks at 163lbs
Elizabeth: 7:30 – my shoulders were shot
L-sits: my troll legs are heavy as shit
thanks becky! don’t just post for me- rudy likes data points!
Sorry, late post, but will get mine up! I love comparing to ladies scores!
I did it today for first time@ 5:23min. Did not rush that much though….My goal was to be sub..6mins.
No Lifting due to hip injury
Conditioning – 4.54 : PB by 1.35, loving this programming, was the easiest I did cleans at that weight..
Midline – again not done due to hip
Snatch – off of 220# 1 miss at 185
CandJ – off of 275# no miss
Cond – Elizabeth – 4:09Rx
Lsits suck
BB Gymnastics
1) Snatch: Based on 210, High Pulls Sub
2) Clean & Jerk: Based on 265, no misses
Conditioning
7:08 RX
Midline
Took 10 sets, lol
BBG
off 205
off 265
Conditioning (got pulled into a birthday stupid crazy wod and was too sore to do wring dips but modified)
9-7-5
Power clean 205
Bar Muscle up
6:05
Midline
was wrecked from Tabata GHD
low score was 10
1) Based off 240
2) class was doing max clean was feeling good so jumped in with them http://m.youtube.com/watch?feature=plcp&v=1Fcn8582xfE#
Conditioning: 3:11 rx
Bbg
Snatch of 80kg
Clean & jerk of 100kg
No misses
Conditioning
4.17 rx
Midline
Done
Eliza – 8:40 Rx… did first time.
Snatch: Based off 205
C+J: Based on 305
Conditioning: Rx’d: 3:45
Only went to 2 minutes for the L-Sit hold.
29/m/5’11″/180
BBG
1) 165-175-185-165 (redo two reps at 185)
2) 210-225-245-210 (failed one at 245)
Conditioning
“Elizabeth”
7:56 (PR) (focused on full lockout; ring dips are a major weakness, shoulder hurting)
Midline
skipped- aaaaah end of the world
BBG
Snatches off #240, no misses
C&J off #305, no misses
Cond
2:55 – Rx’ed, :45 PR
Midline
Done, took like 30:00….
BBG
1) Snatches off 135
2) C&J off 133
Elisabeth 🙂
8:05 RX (3 second PR – ha!)
Midline
Felt that 3:18 was sufficient…
BBG
1. Snatch – based off of 190#, failed a rep on last rep of 80%, just wasn’t focused, other reps were strong
2. Clean and Jerk – based off of 255#, need to get stronger out of hole and get under the jerk
Conditioning
4:58
Midline
done, need to do these more tough but good stuff
Only one miss on BB work. Very please with that.
Snatch based off of 230
CandJ off of 295
Condition 3:44
Core – only did two minutes. four minutes becomes sloppy and counter productive.
BBG:
1) 135, 145, 155, 135
2) 175, 185, 195, 175
Conditioning:
9:50, first time completing rx
BBG:
Sn: Off 165, Fail 3rd rep last set @ 80%. felt really good.
C&J: Off 210, No Fail
Cond : 6.46
BB:
1) 90, 100, 105, 90
2) 115, 125, 130, 115
Conditioning
5:58
PR’d by 1:30
BBG:
Snatch: 113-123-128-113
C&J: 153-163-173-153
Cond:
10:32 – this is slightly embarassing. Ring dips are by far my biggest weakness in CF.
Midline:
2 mins done, had to rush to work.
BBG:
Snatch: off 115#. Hot with no problems at all.
C&J: off 145#. Easy shit. My jerk is coming back after not feeling confident for a while.
Conditioning: could not get access to the rings, because they we in the WOD of box, so made other conditioning:
18-6-12
HSPU
Push press@65#
9-3-6
C2B
SDHP
Time: 6:57min.
bbg:
snatch off of 155 missed 1 at 80%
clean and jerk off of 185, made them all
conditioning: 8:58 1:06 PR, psyched
BBG:
1) 75/80/85/80
2)100/110/120/100
Conditioning:
8:17 95lb and assisted dips
Midline: completed
BBG
1- 150/160/170/155
2- 205/215/230/205
Conditioning
“Elizabeth”
4:29 (PR)
Midline – no parallettes, performed Ring L-Sit
Completed, and that sucked.
BBG:
1.) 185, 195, 210, 185
2.) 235, 250, 265, 235
Conditioning:
3:40 Rx
BBG:
1) off 56kg
2) off 59kg
Cond:
13:20 RX, having a hard time with the ring dips but wanted to do it RX’d, so took forever.
Midline: done, hard
BBG:
1.) 170xfx1x1x1, 180xfx1x1, 190x1x1, 170x1xfx1x1x1x1
2.) 200x1x1x1, 210x1x1, 225x1x1, 200x1x1x1x1x1
Conditioning:
4:56
Midline:
Done
BBG
1. Based on 225 failed 1st rep at 90%
2. Based on 275 failed final jerk at 85%
Cond
5:12 about a min PR from July
bbg
1/ off 100kg no misses
2/ off 125kg no misses
conditioning
3.42 rxd (power cleans i think that is ‘games version’)
midline
maybe later
BBG
1- snatch based of 102.5kg
2- clean and jerks based of 127.5kg
Conditioning
4.29 rxd (ring dips have me beat every time)
Midline
done 2minutes
1 – Strained an external rotator of the shoulder on Saturday so played it safe with some 45kg DB Snatch Left arm (weak side), 1 rep every 30 seconds for 12 reps.
2- No C&J same as above
Conditioning
5:27 Rx
Dips slowly getting better but still suck.
PC – 15/6, 8/7, 9
RD – 9/6/6, 6/4/3/2, 3/1/2/1/1/1
Accrued max time in 4 minutes instead, 1:30
Light training day – to be honest hadn’t recovered from last week for some reason, I was beat today.