130107

20130107-181557.jpg

First camp in Oz done, and I have to say–it was great. Australia is a lot like ‘Merica, except everyone is nice, and their American cars are actually cool.


Brandon Swan – 117.5kg Snatch (259#):


WOD 130105:

BB Gymnastics

1) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

4 rounds for total working time of:

8 Hang Squat Clean to Thrusters 135/95#
12 Burpee Over-the-Box Jumps 24/20″
16 KBS 24/16kg

Rest 1:1

Daniel Tyminski – 6:43
Brandon Swan – 7:19

73 responses to “130107

  1. BBG
    1) 4/5@200, 220, 1/3@235, 170
    2) No jerks- 250, 275, 280×1, 285×1, 290f
    Cond
    1:55
    1:55
    2:15
    2:41
    Total working time- 8:46

  2. Cond:

    1:45
    2:08
    2:14
    2:38

    Total: 8:45

    Last set of box burpees were killer.

    BBG: PM

    Going to try doing cond in AM and BBG/Strength in PM. See how it affects my performance since I usually feel pretty weak doing BBG in the AM. If anyone else is breaking up the program this way, let me know if its been working well.

  3. BBG:
    1) based on 205# (missed all attempts at 95%)
    2) based on 245# (missed two attempts at 95%)

    Conditioning:
    8:57 Rx

  4. Bbg –

    1) off 270. successful, my 90 was 87 and my 95 was 93

    2) off 315. failed both jerks @ 300

    Cnd-

    7:18

    1:35
    1:38
    2:02
    2:03

  5. Snatch based off 225#: Hit all lifts
    Clean n Jerk based off 280#: missed first rep at 3×1@95 (265), then closed out with all lifts complete.

    Conditioing:
    1:43
    1:57
    1:46
    2:14

    Total working time: 7:00

  6. Sunday: Every 2 mins for 20 mins:
    3x HBBS @ 120 kg (264, no belt)
    3x Bench @ 210 lbs
    3x Weighted Chin-up @ 20

    Today
    Free HSPU’s & mobility, then

    Oly:
    A. Squat Snatch every 30 sec w/up 75/1->155/1 by 10, then
    Squat Snatch emom 160/1->205/1 210f 210/1 215ffff 216/1 220ff
    B. Squat Clean & Jerk every 90 seconds: 225 235 240 245 250 255 260 265 270 276fclean

    SSC: Every 2 mins for 20 mins (10 rds) do:
    1x Snatch High Pull @ 235 with straps
    3x Push Press @ 190 (cleaned)
    2x Muscle Up + Dip ub

    Conditioning:
    2:00, 1:58, 2:01, 2:08
    TWT = 8:09

  7. Bbg snatch off 240
    Conditioning
    1:33
    1:39
    2:00
    2:20
    Total 7:32rx I broke like a little bitch on my last round.

  8. BBG
    1. Off 205. Failed first 3 at 90% and moved on
    2. Off 270. Failed first 2 at 90% and moved on

    Worked on ring muscle ups for 10 minutes

    Conditioning
    1:50
    1:51
    1:50
    2:05
    TWT: 7:37
    *I alternated with a partner who totaled 10:47 instead of adhering to the 1:1 rest ratio

  9. BBG
    1) Off 240, 1 miss at 90%, 3 misses at 95%
    2) Off 295, 1 miss at 90%, 3 missed jerks at 95%

    COND
    8:21

  10. BBG:
    1.) based on 210 – 1 miss at 95%
    2.) based on 257 – did not attempt 95% set

    Conditioning:
    2:58
    3:23
    3:05
    3:24

  11. BBG:
    1) based on 195# (missed 1@90% and 1 @95%)
    2) based on 235# (missed several attempts @80% so dropped weight worked at 165# for 30 min..)

    Conditioning:
    2:59
    2:58
    3:20
    3:13
    TWT 12:30Rx

  12. 1) snatches
    •Based on 205#
    •1 miss on 90%. 1 miss on 95%

    2) Clean & Jerk
    •Based on 250#

    Conditioning (scaled up KB to 32kg)
    •1:48,2:10,2:30,2:03
    •total time 8:31

  13. BBG:
    1) Based on 215# (missed 1@90% and 2 @95%)… Just hit this PR saturday and my previous # was 200 so 95% was 205 and never hit that before Saturday.

    2) Based on 260# (missed 1 jerk at 90% and 2 at 95%-all cleans were successful)

    Conditioning:
    2:34
    2:35
    2:42
    2:38
    TWT 9:49 Rx’d

  14. Had another absolute shit day of snatching. Couldn’t hit anything above 135 today. Got completely frustrated, did a few cleans but stormed out of the gym before doing the conditioning…

    10/2/3

    Here is to hoping tomorrow is a better day, but haven’t had 2 frustrating days like this in well over a year

  15. Snatch- based off 180 18/18 hellllll yes!
    CnJ- based off 240 17/18
    Good Oly day

    METCON- 8:56 RX

  16. BBG

    Off 235

    Off 315

    Cond

    Did Crossfit Tucker Wod.

    AMRAP 10 Min

    OMEM 5 DL@225
    Max 30′ Box Jump

    Score = Total Box Jumps

    Score = 97…My partner miscounted. I counted 126. But whatever.

  17. snatch off 200
    failed 2nd rep at 90% … then 2 more times before getting the rep. didn’t attempt 95% today. form was terrible.

    clean & jerk off 260 – nailed all of em.

    **will hit the conditioning later.

  18. bbg
    1) 110, 120, 130, 95
    2) 130, 145, 150, 115

    cond
    total working time- 11:19
    2:42, 2:50, 3:00, 2:47

  19. cond- approx 7:30-
    I was doing the calculations on my phone and kept getting confused but it was certainly around that amount of time. There wasn’t a whole lotta room so I had to do my burpee box jumps laterally which in my head sounded like it was going to be faster but ended up being really hard to box jump laterally after round 1. Brutal workout.

  20. Oly [x=hit, o=miss]
    1) Snatch (170)
    135x5x1 [x,x,x,x,x]
    155x2x1 [x,o]
    160x3x1 [x,x,x]
    120x8x1 [x,x,x,x,x,x,x,x]

    2) Clean & Jerk (230)
    185x5x1 [x,x,x,x,x]
    205x2x1 [x,x]
    220x3x1 [x,x,x]
    160x8x1 [x,x,x,x,x,x,x,x]

    Conditioning
    11:20

    M/F/S
    3/4/4

  21. BBG
    1) 115, 130, 135, 100 last 135 was the best one all day
    2) 145, 165, 175, 125

    CON
    you guys are machines
    Scaled 3 rounds w/ 115# HSCT
    1 2:43
    2 3:16
    3 3:57
    TWT 9:56

  22. BBG: snatch off #215
    clean & jerk off #265

    Conditioning: i just closed my eyes, blacked out and went hard. first two were 1:45-1:55ish then cant remember the rest!! good workout.

  23. BBGym:
    1) Based off 160-all complete but two fails @95%
    2) Based off 210

    Conditioning:
    9:53 total

    M/F/S
    4/4/1

  24. 1) off 235
    Two misses at 95% (220)
    2) off 285
    One fail jerk at 95% one full miss at 95% (270)
    Both lifts ok today. Little fatigued and slow.

    Conditioning:
    9:25 total
    2:17
    2:14
    2:24
    2:30
    BBJ really fatigued me. Other movements unbroken and consistent.

    3/4/2

  25. BBG
    Off 205 – 4 misses
    Off 265 – shoulders hurt and not feeling well so % -5-10lbs

    Conditioning
    2:15
    2:08
    2:04
    2:12
    Total= 8:39

  26. Snatch – off 190. Hadnt hit that in awhile. Felt great today. Accidentally PR’d at 195.
    C&J – off 260. Hit all lifts.
    2:24
    2:22
    2:30
    2:44
    Burpee Box jumps felt like chains were on my legs. Lower back was tourched after this one.

  27. 1) 185-210-225-165 off 230
    2) 225-255-275-205 off 285, a couple misses on the day, but the upper end lifts felt pretty good

    Cond) 3:26, 3:40, HC Thrusters and KB swings unbroken but the burpee box jumps wrecked me. Only did 2 rounds

  28. did a stupid. i was so disgruntled about my snatch sets earlier that I figured I would try to work up to 95% before I did the conditioning. Not only did I fail at 93% (185), I was under the bar and just left it in front, 3 f’in times. I’m frustrated!!!

    20/5/2

    conditioning
    1:40
    2:05
    2:23
    2:23

    total working time: 8:31 my hips are fried. i was already fatigued and fighting for it in round 2. that’s not a good day. i wonder if that has anything to do with my ridiculous decision to Snatch a second time today?

    • Reframing: 2 months ago 185 was my PR and I had to fight jut to get it over my head. Today, I’m upset that I missed the lifts, but I had them overhead no problem, I was just leaving them in front. Frustrating, but progress nonetheless.

  29. BBG:
    1.) 180-200-210-155
    2.) 230-260-275-205
    No misses on any lifts today…fairly pleased with that.

    Cond:

    This was a rough one! Burpee box jumps slowed me down.

    Total work time 9:55

  30. snatch (160)
    clean+jerk (175)
    missed one snatch at 95 but other than that it felt pretty good.

    metcon
    8 db squat clean thruster 45’s
    12 burpee box jumps 24
    16 kbs 32kg

    11:08

  31. BBG
    1) Snatch 113-123-133-98 and first time hitting 3 reps at 133
    2) C&J 148-168-178-133 – only 1 attempt at 178 that felt horrible. Felt like my timing on cleans was off today, so I just moved on.

    Conditioning
    2:06
    2:17
    2:52
    2:45
    Total – 10:00

  32. BBG

    Snatch – off 275, missed 95% @ 265
    C & J – off 320, had to cut this short to work on building at new gym.

    Conditioning

    Jumped in an evening class that was doing an Outlaw WOD from two weeks ago that I actually skipped.

    Run 800m

    3 Rounds:
    25 HRPU
    25 Jump Squats @ 45#
    25 KBS 24kg

    Run 800m

    17:15

  33. bbg:
    snatch off of 155# missed 1 at 95%
    clean and jerk off o 185# made all but the last 2 jerks at 95% were pathetic

    skipped conditioning, out of time (sad looked “fun”)

  34. BBG
    Snatch off of 202.5. missed 2 of three at 95%.
    CJ off 245. missed 2 at 90%. stayed there for the remainder and hit one, missed two.

    Cond:
    1:45, 1:45, 1:50, 1:55 so like 7:15 working time or 14:30 including butt time.

  35. BBG:
    1) Snatch:
    – 155lbs
    – 175lbs
    – 185lbs
    – 145lbs
    2) Clean and Jerk
    – 195lbs
    – 215lbs
    – 225lbs (missed the jerks, shitty)
    – 175lbs

    Conditioning: Rx
    – 2:48
    – 2:49
    – 2:54
    – 3:11

  36. Bbg
    Snatch based of 102.5kg (missed the 95%, just been feeling weak last few weeks)

    Clean and jerks based of 130kg (missed last jerk on 95%)

    Conditioning
    Total working time 7.54 (wow burpee box jumps got tough)

  37. Snatch off 100kg
    1 miss at each load except the 70% (trying to get lifting with straps right)
    Did the 70% as power snatch straight into squat snatch, 4 sets, no problems.

    C & J off 125kg
    1 miss at 119kg when I fucked up and forgot to release hook (who does that…!), made standing up a bitch and missed jerk

    Conditioning
    2.14
    2.10
    2.28
    2.33 (broke 6/2 on HSCT, pussy)

    All burpee box overs done as on box then off so possibly should of just went balls out & jumped over on those to make up time. Next time.

  38. bbg
    1/ off 104kg missed all 95%
    2/ skipped no time

    conditioning
    1.43
    1.50
    2.10
    2.40
    8.23 twt
    embarrasing last round

    8/8/2

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