130104

Spent the day driving through Oz. It pretty much all looks like this…

(It was a beautiful pic, but the poopy service I have won’t let me upload it.)


WOD 130104:

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

9 Bar Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14#

For time.

Midline

1a) 3XME L-Sit Holds – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

92 responses to “130104

  1. 1) Deads at 110kg no bands to light

    2a) Bench Press: off 130kg 1RM

    2b) Strict Weighted Pull-ups:
    body weight x8
    5kg x5
    10kg x3

    Conditioning
    9:54
    Split jumps suck legs are on fire

    See you and the team in two weeks at Perth and yes there is coffee and a good pub about 1km from the box see you soon.

  2. Strength
    1) 250+bands
    2a) weighted dips- 35 lbs, 44×2, 53×2
    2b) 25lbs, 25×2, 35, 40
    Cond- ring MU’s, 10:30
    Mid- skipped

  3. Strength:
    1) done at 150#
    2a) done at 115, 130, and 135
    2b) done at no weight for the first 3 sets and then 12# for the last sets

    Conditioning:
    8:34 Rx

    Midline:
    1) 27, 31, and 23 seconds
    1b) done at 15#

  4. Strength:
    1. Based off 455#
    2a. Based off 275#
    2b. Based off 85#

    Conditioning:
    7:24 (about a minute total to go outside for wall balls)

    Midline:
    yup

  5. STR
    1) 210 + Red and Purple
    2a) from 245
    2b) 52# x 8, 62 for rest of sets

    CON
    13:41 (counted Bar MU attempts, had trouble with these today)

    Mid
    a) 8, 7, 8
    b) 150

    Done with being sick, done with vacation, looking forward to being back in the swing of things (essentially my first day back for real in nearly 3 weeks)

    1/1/1

  6. Strength:
    1) 245# plus red and green bands
    2a) based on 225#
    2b) based on 75#

    Conditioning:
    10:41 Rx

    Midline:
    Done
    Subbed reverse hypers with weighted jumping good mornings.

  7. Str –

    1) off 485

    2a) off 315
    2b) off 143

    Cnd –

    6:50

    Midline

    1a) :40 :32 :29
    1b) sub jump goodmornings.

  8. My box does not have the reverse hyper equipment. Any ideas for a sub? Are jumping good mornings appropriate?

  9. Strength
    1)Based off 485

    2a) based off 225
    2b) based off 50ish

    15 C2B Pull-ups
    50 Split Jumps (alternating)
    30 Wall Balls 20#
    12 C2B Pull-ups
    40 Split Jumps
    20 Wall Balls 20#
    9 C2B Pull-ups
    30 Split Jumps
    10 Wall Balls 20#
    11:41

  10. Strength:

    1. 125 with two red bands

    2a. Off 115
    2b. Off 15

    Conditioning:

    9:06
    C2B instead of bar muscle ups

    Midline:

    L sits
    Weighted good mornings

  11. Strength

    1) @225# no bands, just fast with stretch out before each rep

    2a) 155, 175, 190

    2b) BW, 10, 25

    Conditioning

    9:32Rx

    Midline

    1a) 18,18,17
    1b) @25#

  12. Rested since Monday. Everything felt heavy & slow today.

    Free HSPU practice & some snatch high pulls with straps up to 245, then

    Oly:
    A.Every 30 secs Squat Snatch : 75/1->195/1 by 10, 205fff
    B: 3 pos Power Snatch + OHS 75 -> 165 by 10
    C. 3 pos PC&J 135 -> 225 by 10

    5 rds every 2 mins of:
    1x Snatch High Pull @ 225 (straps)
    2x MU+Ring Dip
    6x HSPU lim rom

    Then decided to make up Fran & mile run from Tue – I always get real anxious about it so figured even though I wasn’t feeling real good to give it a whirl & see what’s what.

    “Fran” 2:54 (ub, 12 sec off pr)
    1 mile: 8:46 – that was an experience

    Good start to the year.

    • Did the midline too;
      L-sits on the floor – very happy with that. Been wanting to do that for a while without using parallettes. Pointy toes and all. Quads cramped real quick though.
      3×10 Reverse Hyper @ 200

  13. Ran: 200m X 4 cause I felt I needed to.

    Deadlifts: (no bands) 175#

    Conditioning: 11:33rx

    It’s a gorgeous day in Hawaii!!!

    Midline work will need to be done later after shuttling kids to school & coaching…

  14. 1) 185 with purple bands
    2a) 110, 130, 135
    2b) bw, 6, 10, 12

    Cond:
    15:28 rx

    Midline:
    L-sit: :40, :27, :33
    RH: done

  15. Deadlift off 545
    Bench off 275
    Pull up off 128
    Conditioning 7:14 I Though split jumps were jumping lunges they are not…. I did jumping lunges that sucked bad….
    Midline-20-24-18sec
    Reverse hyper 175lb

  16. Strength

    1) 335 and blue band

    2a) off 300

    2b) off 70

    Conditioning: ran out of time

    Midline
    1a) 28, 25, 22
    1b) no reverse hyper machine, substituted with 3*10 good mornings @135 and
    3*15 hamstring ball curls

  17. Strength:

    1.) 270# off 490#
    2a.) 195-215-235
    2b.) 63-72-85

    Cond:

    8:22 Rx -Bar muscle ups felt good, all UB.

    Mid:
    1a.) 0:20-0:25-0:14
    1b.) 245

  18. DL 325 based off of 405 max (no bands so just used 80% of max.
    BP- based off of 275 max 190×8 220×5 230×3
    Pullups- 50×8 60×5 65×3

    Did a two mile run today before the wod so conditioning time was embarrassing.

  19. Strength
    1. 125 + Blue bands
    2a. 100,110,120
    2b 8,10,13
    Conditioning
    Green band bar mus, 12# wb
    8:50

  20. First day back after a week of active recovery and light WODs (swim wods) in FL…

    Did
    15 min to find 1RM snatch- 180 PR
    15 min to find 1 RM CnJ-240 PR

    METCON- 6:40 RX (subbed Ring MUs, no single bar for Bar MU)

  21. BBG

    1) Off 550

    2a)175, 200, 250
    Felt stronger than the percentages.
    2b) 72, 89, 106

    Cond

    Did Crossfit.com workout from 1-1-13

    6:39 Almost beat Marcus😦

    Midline
    Done

  22. 1) 245 no band
    2a) 135, 155, 185
    2b)bw, bw, bw

    Conditioning – PU + Ring Dip for Bar MU, 45lb thruster for wall ball
    12:29

    Midline – 95lb SL DL for reverse hyper

  23. Deadlift : 255# plus band tension

    Bench and pull-ups:
    185 x 8; 30 x 8
    (205 x 5) x 2; (35 x 5) x 2
    (225 x 3) x 2; (40 x 3) x 2
    * had to go lighter on bench and pull-ups because of f*cked up left shoulder blade.

    Cond: 8:14
    **subbed in toes to bar and burpees in place if muscle ups because of shoulder problem.

    Midline: done

  24. 1.) 245lbs +green band
    A.) 225lbs, 265, 285
    B.) 60lbs, 68, 75
    Cond. 15:45 (tendonitis something fierce! MU’s were a bitch.)
    Midline:done (used bands for reverse hypers…dont have weights to do it)
    additional midline: 3×20 TTB, & GHD Sit Up (45lbs plate)…then… 100x sit for time (2:21)

    Im hurtin today!

  25. Strength

    1) based off 455

    2a) 185, 205, 215
    2b) 30, 35, 40
    -never did the 1RM pullup so I just kind of guessed on this one

    Conditioning – Subbed regular MU (cant figure out bar MU yet)
    10:55

    Midline
    1) 38/29/25
    2) Good mornings @ 115#

  26. strength
    1) off 225
    2a)off 240 no misses
    2b) off 111 had to lower the weights for this. I couldn’t even do the first set. I suck

    COND- 5:29- I fucked up and counted every time my knee touched instead of every jump so Im short about 4-5 split jumps. I’m starting to video my conditioning to make sure I do all the required reps and can see where I’m not going to standard. when I did Fran the other day i realized that i only did 20 pull-ups in my set of 21 and today i miscounted my split jumps. NOT GOOD! I get crazy arms doing my split jumps. I look like a moron.

  27. Strength:
    1) Based off 425
    2a) Based off 210
    2b) Based off 75#-1×8, 2×5 broken but completed within 30sec, 2×3 ub.

    Conditioning:
    *Ring muscle ups/25# Wall Ball
    9:06

    Midline:
    1a) 20, 21, 20
    1b) 3×10 GM @135

    M/F/S
    1/2/5-wrist still sketchy

  28. What is the athletic purpose/benefit of doing 120 split jumps? Please don’t reply reactively, but actually give me a specific reason for why somebody would want/need to do this.

    • How hard are your legs burning after punching out 50 split jumps? Did you do any of the sets unbroken?

      The benefit of split jumps is that they tire you the f*ck out. For real. And then you have to man up, grow a pair and continue on with the rest of the workout while seriously fatigued.

      Think about it. When you’re running away from a pack of zombies, your legs are going to be on fire. Maybe you’re running with a pack of people and have to help the little ones up onto a ledge (wall balls… maybe there were 21 kids to start but 6 are eaten each time you reach a new wall). And then you have to haul your sorry ass up onto that wall too (bar muscle-ups… maybe there is no more room on the ledge with all the kiddies, so you have to scale the side of a building that is 9, then 7, then 5 stories tall – each story provides you with a balcony railing that you have to heave yourself over).

      CrossFit is about functional movement and pushing yourself when you’re out of breath and severely fatigued. I was pretty winded and sore after each round of split jumps – but I’ll think back on them with a brief smile of nostalgia as I avoid being eaten alive.

  29. Strength

    1) Based off 500

    2a) Based off 335
    2b) based off 100… couldn’t do percentages so stayed at 60lbs

    Conditioning
    12:50 Can’t string together BMU and died on them

    Midline – Done

  30. 2/2/4 (still a bit sore, but my shoulder/neck is feeling way way better)

    1) off 460

    2a) off 250
    2b) off 100

    Conditioning
    5:57 w/ ring muscle ups

    Midline
    1a) :25/:25/:25 **done on rings, shoulder made me jump off for the first two, abs screaming on the last one
    2a) done

  31. 1. No deads today

    2a.) 1×8 @ 195#, 2×5 @ 215#, 2×3 @ 235#
    2b.) 1×8 @ 40#, 2×5 @ 42.75#, 2×3 @ 53#

    COND: 8:48 *subbed ring MUs for bar MUs, no straight bar @ box.

    Midline:
    1a.) :34, :23, :17
    2b.) 2×10 w/ blue band, 1×10 w/ blue&purple

  32. Strength
    1) Off of 485
    2a) Off of 210
    2b) Off of 90

    Conditioning
    8:19

    Midline
    1a) 13, 13, 11
    1b) check

    M/F/S
    2/3/4

  33. Strength
    1) off 470 with purple band

    2a) Subbed Push Jerk 5×5@205
    2b) 5×5 with 25 pound vest

    Conditioning
    5:43

    Midline
    1a) 30,30,30
    1b) GHD

  34. Strength

    1) 245 w/ green band.
    2a) Push Press based off 265#
    2b) Stayed with 70# for all sets. These need work.

    Conditioning

    7:14. Quads…

    • I did jumping lunges here as well. Looks like Sunshine did too. What is the definitive verdict for the standard on split jump? Knee touch or no?

  35. strength
    1) 155 w/red bands
    2a) 90, 105, 110
    2b) 0, 5, 7.5

    cond
    subbed 15, 12, 9 chest to bar for mu’s
    12:41

  36. I currently use Adidas OLY shoes. I’m not sure whether to go with the fire red Adidas or the new Nike Romoleos. What is your guys experience with each one?

  37. DL
    1. Don’t have bands, used 175kg. Felt explosive.

    Strength
    Done

    Conditioning
    1. Rx 10:04, legs are fried!

    Midline…ran out of time

  38. 275 on deads
    Weights based off of 335# on bench
    Weights based off of 115# on pull ups

    Met con:
    14:30 and I felt horrible.
    Bar muscle ups were unbroken…everything else was very broken!

    Is anyone else getting stronger on their bench? It seems odd, but I’ll take it.

  39. I have a spot for the Austin Training Camp (sold out)- Since last summer the New Orleans Camp has opened up. I am willing to trade someone for a New Orleans Training Camp or I’ll just sell it for “face value” and then buy a spot for NOLA. NOLA is a lot closer than Austin from Montgomery, AL. Let me know if you’re interested- LVG2@aol.com. Larry

  40. DL(365) 225+band

    strength
    bench(290) 8/200, 2×5/230, 2×3/245
    pullups(60) 8/35, 2×5/40, 2×3/45

    metcon
    9:37
    subbed bar MU attempts. i need to work on my transition of getting over the bar

    midline
    Lsit 25,28, 24
    good mornings 3×10/135

  41. 1) 315 plus 1 green band, stepped on the bad but the loading was a little wonky, Off 555
    2)a 225-260-275
    2)b 5,25,25

    Practiced bar MU for 15 min, never tried them before, nearly had one, tore my hand and called it a day. Probably make up the conditioning and trunk stuff tomorrow

  42. Strength
    1) Banded DL – 175
    2a) Bench – 130-150-160 (only 2 reps each set at 160.. Failed 3rd)
    2b) 15-18-18

    Conditioning
    14:30 with 2 thin red bands for bar MU but added one rep (10-8-6)

    Midline
    1a) L-sit holds – :20, :15, :13
    1b) 3×10 GH raises with 10# plate instead because our reverse hyper set-up isn’t the best.

  43. 29/m/5’11″/185
    Strength
    1) 275 with blue bands
    2a) 175-200-215
    2b) 45-55-55(broken up; struggling and trying to kip when I shouldn’t)

    Conditioning
    9:33

    Midline
    1a) 21-13-14(all three longer than longest last time)
    1b) green band on GHD

  44. First time posting here…been following the programming for a couple of weeks and PR’d my c&J and snatch a couple of days ago so I’m excited about the dedicated focus on those. Anyways, here’s today’s metrics:
    1) 165 with blue band
    2a) 100x8x1, 115x5x2, 120x3x2
    2b) BWx5x5

    Cond: 14:55
    stuck with c2b through about 6 of the second round but couldn’t maintain it so switched to regular pullups. split jumps were the hardest part.

    No time/energy for midline…though I know it’s needed terribly.

  45. Strength
    1) 255 + bands
    2a) 185/210/225
    2b) BW/25/35

    Cond
    After being reduced to singles on the muscle ups from jump (got 5 in) I switched to C2B (15-12-9). Fuck it, glad I didn’t quit like the little boy in me wanted to.
    14:14 – quads hate you.

    Midline
    Tacos and tamales

  46. Strength:

    1)295 + purple bands
    2a)1×8 @ 235, 2×5 @ 270, 2×3 @ 285; no spotter…loved the struggle.
    2b)1×4 @ 55 – pull grip/1×4 @ 55 – chin grip; 1×5 @ 65 – pull grip/1×5 @ 65 – chin grip; 1×3 @ 70 – pull grip/1×3 @ 70 – chin grip

    Conditioning:

    11 Bar MUs; not feeling these, today. Gotta get more comfortable doing these on Dirty South Bars. The alt split jumps and wall balls were done…just not timed, since I couldn’t quite get my shit together with the BMUs.

    Midline:

    3×1:00 Hanging L-Sit Holds
    3×10 GHR @ 40

  47. DL at 170 plus one blue band
    Bench 105-120-130 (failed 3rd reps)
    Pull ups- 35-40(kipping)-45

    Conditioning
    10:26
    I feel like I blew it on this. Nothing was unbroken. Sandbagging sonofabitch.

    IOU
    Burpees from Wednesday
    Midline from Friday

  48. DL at 220 + one green band. Just a tad light.
    Bench off of 245. Felt terrific.
    Pullups, strict. Red skinny band -> 5 lbs weight. Save me from my weakness, oh Rudy.

    Conditioning:
    15:32. Scaled bar MU’s with a red and blue band. Related: I suck at pull-ups.

    No midline. I suck.

    Feel like 2/2/2.

  49. Deadlifts based off 240kg done
    Bench and pull ups only did the 8 and two sets of 5
    Bench based off 140kg, pull up based off 52kg (pull up reps broken up)
    Conditioning 10 min cap
    Just finished off the 20 wall balls

    MFS 247 knees

  50. DL off 485
    bench 180 205 215
    pullup 45 55 60

    conditioning 6:57 RX. bar mu on dirty south bar are interesting….

    midline
    31 29 30
    60#DBx3

  51. Strength:
    1) Based off 425,225# Blue Band
    2a) Based off 225
    2b) Based off 70#, but could only do 35# on ea

    Conditioning:
    19:55 (2nd time doing BMU, first set of 9 were a wreck, good from there on out)
    Love the split jump pain

    Midline:
    done

  52. Back is still a little tender from whatever I did to it the other day, so I just did the strength work. Deadlifts seemed like a really bad idea.

    2a) Bench Press: 8×1 @ 95
    5×2 @ 105
    3×2 @ 115

    2b) Strict Weighted Pull-ups (chin ups):
    8×1 @ body weight
    5×2 @ 10 lbs
    3×2 @ 17.5 lbs

    gonna try to get conditioning in tomorrow!

  53. Strength

    1) 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
    80kg

    2a) Bench Press: 1X8 @ 77.5 kg, 2×5 @ 87.5kg, 2X3 @ 92.5kg

    2b) Strict Weighted Pull-ups: 1X3 @ 17.5kg, 2X5 @ 10kg, 2X3 @ 16kg

    Conditioning

    13:12. Had to do jumping bar MU. The split squats were surprisingly hard and stuffed my wall balls.

    For time.

    Midline

    1a) 3XME L-Sit Holds – 19,10 and 8.
    1b) 3X10 Reverse Hypers

  54. Strength:
    1) 165lb and band
    2a) 85/100/105
    2b) all sets strict with no added weight

    Conditioning:
    8:45 subbed bar muscle ups with chest to bar pullups

    Midline:
    1a) 18s/22s/22s
    1b) 100/125/125

  55. Done conditioning on night 1 of West Ipswich Tour stop as a team WOD with Brandon Swan.
    9 Bar Muscle Ups
    50 Split Jumps
    30 Wall Ball
    – then partner completes same thing, while 1st person rests-
    Repeat for 7/40/20 & 5/30/10 rounds

    All unbroken, couple of repeat reps on low wall ball.
    10.58
    Quads still get pumped as intervals.

  56. STR
    1) Did 5RM deadlifts the other day so missed it.
    2a) 105kg, 120kg, 127.5kg
    2b) 32kg, 37.5kg, 40kg (not unbroken at all)

    COND
    6.38 rx’d

    MIDLINE
    1a)20 ,21, 21
    1b)No Reverse Hyper, did hyper extensions on GHD with 25kg plate.

  57. Strength
    1- 120kg plus band

    2a- 85kg, 95kg, 102.5kg
    2b- 32kg, 36kg, 40kg (had to break pull ups up a bit but last sets of 3 UB)

    Conditioning
    6.50 RXD (done a few extra wall balls because I didn’t read the wod properly)

    Mid
    20,21,22
    Hip extensions with 25kg

  58. strength
    1/ 165kg no bands
    2a/ off 125kg
    2b/ off 52kg (broke up all sets)

    conditioning
    6.57 rxd

    mid
    1/ did 25 ghd sit ups
    2/ subbed goodmornings 60kg

  59. Strength

    1) Banded Deadlift: 280 + 25% Tension
    2a) Bench Press: 170/195/205, based on 240
    2b) Strict Weighted Pull-ups: 60/70/75, based on 100

    Conditioning

    8:07, subbed Bar MU for C2B, having a real hard time doing Bar MU

    Midline

    44/30/33
    140lbs

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