130312

Dear Paul Estrada,

I get it, you’re better at Snatching than everyone else. Did you really have to embarrass me?

Paul Estrada – 300# “Geriatric Complex”:


Daniel Tyminski – 3 First Pulls & 1 Hang Snatch @ 265#:


Sean Monteiro – 425# Front Squat:


WOD 130312:

BBG

1) 7X1 Pause First Pull + 1 Clean & Jerk – heaviest possible, rest 60 sec.

Notes: The sequence is 1 First Pull with a 3 second pause at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the Pause First Pull.

Strength

1) HBBS (based off 130129: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes.

2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. DEMO VIDEO

Conditioning

3 minutes Max Distance Prowler Push @ 250/175#

Notes: This effort should be performed as a 10 yard shuttle (10 yards down, 10 yards back). Push high handles down, and low handles back.

-then (no rest)-

For time:

Row 20 Calories
12 Push Press 155/105#
20 Walking Lunges (steps)
Row 40 Calories
9 Push Press 155/105#
40 Walking Lunges (steps)
Row 60 Calories
6 Push Press 155/105#
60 Walking Lunges

65 responses to “130312

  1. I just texted my fiancee…. the words “Today’s”, “programming”, “suck”, “tremendously” were in the message. Love it.

  2. BBG:
    70kg, 80, 85×5

    Strength:
    1) 280#, 300#, 315#
    2) 225#

    Conditioning:
    Used 135# for PP
    Completed only 20 lunges on last set (ran out of time!)

  3. Bbg –

    1) 275×4 285×3

    Str –

    1) off 385
    2) 255

    Cnd –

    No clue- lots of people 2 prowlers.

    My legs hurt.

  4. BBG
    1.) 250 ( didn’t do jerks )

    Strength
    1.) off 335
    2.) 225

    Conditioning

    5 down and back sled pushes

    13:52
    not counting 3 minute prowler pushes

  5. 1) 195-205-205-205-215-225-235

    HBBS off 265
    FS 205# across

    Prowler Pushes done but distance was anybody’s guess and high handled only as the low ones broke.
    then
    13:45 Rx
    All PP unbroken, hooray for me.

  6. clean+jerk 2/185, 5/195
    HBBS based off 385
    front squats 2/225, 2/235

    prowler
    160yards (give or take 20yards, im not 100% sure on my count)
    18:10 for the rest of it
    I dont remember 155lb push presses being that heavy

  7. BBG:
    1) 215,235,255,275×4

    HBBS: Off 475lb
    FS: 225,255,275,305lb

    Prowler Push: 130M (13 trips)
    Conditioning:
    13:10 (Prowler Push and Conditioning done with Titin vest today, quads are done)

  8. BBG
    175,180,185,190,195(f jerk),195,200(PR)
    Squat off 265
    Front squat – did one set at 155, running out of time.. so..
    COND
    15:01 @ 95# Presses. These were too light, but went with it. Good effort.

  9. Bbg: Done at 90kg

    Strength: Done off 150kg
    Front squat: 100kg

    Cond:
    Didnt do prowler due to lack of space and weather. No idea what the time was on the wod. But worked pretty much unbroken

  10. BBG-
    1) 215,225,230, 235,245, 255xfail jerk, 255xfail jerk

    STR-
    1) Off 355#
    2) 225,235,235,245lb

    COND-
    -9 trips… our floor is all jacked up so hitting cracks and bumps sucked ass
    -13:56

  11. Bbg-
    285 then
    305 fail at jerk on #7

    Hbbs off 385

    Cond-
    170m total on pushes
    12:56
    Shit balls that was fun

    Airdyne work tonight

    2/4/3

  12. BBG :
    Done @80kg.

    Strength :

    Hbbs off 130kg
    Front squat : 80-75-75-70kg

    Conditioning :

    Did “Outlaw CrossFit” WOD
    15:09

  13. BBGym:
    1) 175×2, 185×2, 195×2, 200
    -felt smooth

    Strength:
    1) Off 300
    2) 185

    Conditioning:
    *AirDyne for row
    14:36

    10min Z1 AirDyne

    M/F/S
    5/7/2

  14. Omgoodness!!! My Legs Are Shot!!!!

    “Payne, I can’t feel my legs!!!!”
    -Major Payne’s Bedtime Story

  15. 175-175-175-180-180-185-190

    no strength

    140m
    20:06 (subbed 600m run for 40cal row- lots of athletes, not a lot of rowers. annnnd i sandbagged the shit out of the 60cal row- 4:52)

  16. 1) 250-265
    270 failed. Pinned
    Squats
    1) based off 340. No fails
    2) 225 240 235 240

    Cond:
    115+ prowler on rubber floor. (What a bitch)
    5 passes.
    Low handles were almost impossible .
    14:16
    Lunges were fucking annoying.

    2/2/2

  17. BBG:
    1. 135X2 140X2 145X2 150X1

    Strength:
    1. Off 205# felt awesome
    2. 145#

    Cond:
    48m prowler Rx

    21:15 Rx I will forever hate rowing.

  18. BBG
    Up to 245. jerk is the problem past here
    Squats off 400.
    Almost failed last set of three.
    Front squats
    235-255
    Cond.
    sled done.
    12:58 for rest

  19. *Had a total of 60 minutes to complete all work.
    Used BBG as warmup, hit a few quick reps up to 235 with just enough rest to change plates. hit 235 a couple times with ease, then moved on.

    STR
    HBBS off 375 – skipped last 3 singles. 2 reasons, 1-time 2-energy still not there, was getting lightheaded on reps 2/3 in sets of 3.

    Front Squats 225/245×3

    CND
    90m sled
    15:01 I need to learn to just pick up the bar.

    Notes- yesterday was my first full day of Nutrition since last Wednesday. 15% food volume on Thursday, Friday and Saturday, 70% volume on Sunday. Feeling human again, still not 100%. Still very bitter about 13.1.

  20. bbg 135/145/155/165/165/165/165

    strength:
    back squat off of 195 felt fast
    1 1/4 front squat 3×135 1×140

    conditioning:
    no sled or rower and weak did crossfit outlaw conditioning 18:17

  21. BBG – 275 x 4, 295 x 2, 315(f), 315 C&J (normal)

    Strength

    BS Off 400
    No time for FS, make up tomorrow

    Conditioning
    Partner prowler pushes so not sure how many.
    11:38 Rx’d on the rest of it.

  22. BBG
    1) 145 – 145 – 150 – 150 – 150 – 150 – 155

    Strength
    1) HBBS off 230
    2) 115 – 125 – 135 – 135

    Cond
    no prowler

    14:02 Rx

  23. BBG
    1) Clean/FS/Jerk combo

    Strength
    1) HBBS off 240
    2) nope

    Cond
    used boxes with plates across rubber floor, that pretty much sucked, but good replacement for prowlers for a bigger class

    18:54 Rx

  24. BBG: warmed-up then 185×4, 195×2, 205×1
    (stayed light focused on lessons learned at camp this weekend)

    1) #275, 290, 315 (no misses)
    2) #185, 210, 225, 230 (no misses)

    Met-con: 80 yards (shit fuck conditions for prowler wet+sand went for it anyway)

    15:28- broke up the first 12 PP and shouldn’t have. Wasted time.

  25. BBG 120 120 125 125 125 130kg fx5 times…
    BS off 400
    skipped Front squats

    conditioing: 6 trips on carpet
    12:02 rx for the rest

  26. BBG:
    1.) 205, 215, 225, 235, 245, 250ff

    Strength:
    1.) 245×5, 260x3x3, 275x1x1x1
    2.) 195, 200,205, 210

    Conditioning:
    Prowler: 80yds
    Conditioning: 17:17 including prowler and transition time

  27. BBG
    70 – 90 kg

    Strength
    1) 112.5, 120, 125 (Based of 140 kg)
    2) 80, 90, 90, 95 x 2

    Conditioning
    105kg sled drive on concrete – 120m
    then
    13:40 (Subbed 200, 400, 600m run and 60kg PP)

  28. BBG
    117-120-122-125-127-130-132.5kg Power Cleaned

    Strength
    1a) % off 160kg
    1b) 90-95-97.5-100kg

    Conditioning
    8 x 10m Sled pushes
    11:18

  29. BBG:
    Clean, Snatch Balance and Push Press Percentages.

    Strength:
    Back Squat: 380-405-425
    Front Squat: 185-225-245-275

    Conditioning:

    10:48 RX’s Push Press and Lunges all unbroken.

    No room to do sled pushed before, so we did them after. Didn’t put a time limit on it. Just a few passes each way.

  30. BBG
    185-205-215-225-235-245-250(failed on jerk)

    Strength
    1a) 290,310, 330
    1b) 225 all

    Conditioning
    6 x 10m Sled pushes
    16:45 rx

  31. BBG
    220/225/225/230/235/240/250
    Strength
    1a) off 360 – 290/305/325
    1b) didn’t have time–wanted to get the Conditioning in before classes start
    Conditioning
    Prowler: 160m
    11:32

  32. WOD 3-13-13:

    1. HBBS

    1×5@80% (305)

    2×3@85% (320)

    3×1@90% (340)

    2. 7×1 – Pause First Pull + 1 Clean & Jerk

    225-245-265-285 (failed Jerk)-285-295(fail clean)-295

    3. 4×3 – 1 1/4 Front Squat heaviest possible

    225-255-275-285 (hit 2 then knew I wouldnt get the third, racked the weight for 20 seconds, hit the third)

    Check my training blog here:
    sdsprp.blogspot.com

  33. 1) 135, 135, 145, 155, 155, 160
    2) off of 235, went up on the singles
    3) 135, 155, 165
    Cond. 6 prowler pushes high bar only (couldn’t even kinda move the low bar on black top)
    13:29

  34. Bbg –
    1) up to 235 felt surprisingly light and good.

    Str –
    1) off 375
    2) 225

    Cond- no time, ya I suck…

  35. Did the C&J work after 13.2 on Thursday after it got announced.

    Did 10 sets instead of adding squat since13.2 toasted legs.
    (Kg) 100-102-106-110-114-116-120-124-126-131f (made clean)

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