130419

>On my way south to hang out with this guy for a bit, at MDUSA
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Then on to the final “Doomsday” camp at CrossFit Bound.

I made a quick stop here…
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To pick up some of these…
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Which you guys can order if you CLICK HERE.


WOD 130419:

Strength

1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating Triple-Under and Freestanding Handstand practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then practice Freestanding HSPU.

Conditioning (2 parts)

Part 1-

5 rounds for time of:

25 Split Jumps
5 Power Snatches 135/95#
25 HR Push-ups

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.

75 responses to “130419

  1. Anyone ever get a hard bump the size of a marble on your abdomen underneath the skin? It’s right where my belt goes, no pain/symptoms. After some basic research I’m pretty sure it’s not a hernia, anyone had experiences with something like this?

  2. Coach or any outlaws Sorry to sound like a dumbass noob but i was having a debate with another coach Do you base your met con weights off of Prilepin’s table? Thanks

  3. Strength
    1a) 127.5kg on the bar, a little over 20% worth of bands… Not sure scales maxed out…
    1b) 100-105-107-107-110-112.5-115kg
    Miss judged the weights… Not how it programmed to be done.

    Skill
    Done

    Conditioning
    Part 1
    10:42

    Part 2 to do later tonight…

    • Part 2
      1:09 – 1:08 – 1:14 – 1:16
      Didn’t run it on a track, ran it at the box, with a turn around and a few corners….

  4. Strength
    DL – 120kg
    BP – 135#, 185, 200, 215, 215, 215, 215

    Skill – done

    Conditioning
    Part 1 – 3 rds for 11:14

    Good grief how much do I have to eat!? Still losing tho I’ve been eating more.

  5. is the rest 3x your first run time… then 2x run time…. then 1x or is it 3min rest…. 2min rest…. 1min rest

  6. DL: 140kg + 20kg chains (bands no option)
    Bench: 90-95kg (just starting again after shoulder injury)

    Skillz: done

    Conditioning
    11:58, Damn you HR PU’s

  7. 1a) Off 400
    1b) No Bench, Jerk balance up to 155

    Skill: 6-7 Triples every 1:30, 1 sometimes 2 FreeStanding HSPU every 1:30
    Cond
    1) 12:24
    2) 1:19, 1:17, 1:17, 1:17
    MFS 2/2/1

  8. 1a) 255 + Blue Bands x 7 x 3

    1b)
    215 x 3
    225 x 3
    235 x 3
    240 x 3
    245 x 3
    250 x 3
    255 x 3

    Skill

    Kipping HSPU practice

    Cond

    Part 1
    8:31

    Rest 20 min (short on time today….)

    Part 2
    1:00
    1:02
    1:07
    1:12

    Runs out back in the parking lot, out to a 200m turnaround. VERY strong headwind on the way out…..which sucked.

  9. Dl off 475 with green bands

    Bench 225-245-250x5x3

    Triples still suck

    Cond-
    11:41
    Fucking hrpu crushed my soul

    Runs on track earlier-
    :56-1:02-:58-1:03

    1/4/5 (knee)

  10. Strength:
    1a.) Clean DL: 205+bands
    1b.) 185, 195, 205, 215, 220, 220, 220 ~ 90%

    Skill: complete both getting better

    Conditioning:
    1.) 15:10 – HR Push Ups real weak
    2.) 1:24, 1:20, 1:20, 1:18 – indoor 133m track

  11. dl 180+band
    bench 215, 225, 230, 4×3/235
    skill
    handstands are feeling more solid. cant hold for more than 5 seconds but its finally feeling like theres progress. du’s high score of 55
    con part 1- 12:10
    con part 2
    1:21 (pr)
    1:22
    1:30
    1:35
    running in the wind sucks…or blows depending on how you wanna look at it

  12. 7×3 DL 222#
    7×3 BP 195, 206, 217, 222×4
    Only have 222# in the garage so limited on weights

    METCON- 12:30
    5RFT
    25 split jumps
    5 power snatch 135
    25 HR pushups

    4x400ish m run- 1:3 (accidentally did 1:2), 1:2, 1:1

    1:22
    1:17
    1:19
    1:17

  13. Strength
    1a) No Bands; 275# (60-65%)
    1b) 70# DB’s. Didn’t push sore shoulder.
    Skill: No time. DND.
    Conditioning
    Part 1-
    4 rounds for time of:
    25 Split Jumps
    5 Power Snatches 95# (bothering shoulder today)
    20 HR Push-ups
    9:37
    No rest.
    Part 2: ~425 Meter block run with hills: 1:43, 3:00 rest, 1:35

  14. 1) off 620# – 315 + green bands
    2) 275 across – no spotter
    skill – TU can string 6 together with single hop btw
    hs holds – fack, my goat…can hold about 5-8 seconds
    cond – 11:15 rx – as everyone else said…hrpu blow, down to sets of 3 at end
    part 2 – row…wisconsin weather blows…literally

  15. Strength:
    1a) Off 460
    1b) 165×3, 175×2, 185, 190

    Conditioning:
    P1) 16:53-thought I did an extra round until i saw other peoples times…woof
    P2) 4x40cal AD: 1:04, 1:18, 1:40, 1:42…brutal

    M/F/S
    1/6/6
    -Pretty pumped I don’t have a hernia…no belt for a week or two, 20rep squat tomorrow will be dicey.

    • Strength:
      1a) 300 with green bands
      1b) 225,235,245,255,265,275,275 (2 reps)

      Skill:
      Done

      Conditioning:
      Part 1) 11:40

      Part 2) 10 min rest. Runs were out to a 200m turnaround. VERY strong headwind on the way out.
      1:14, 1:09, 1:07, 1:17

  16. M/37/210
    Metcon 14:15. Snatch felt faster towards end. No touch and go, all singles.

    HS walk practice complete.

    400’s
    1:18 , 1:20, 1:24, 1:24
    200 out and back on my street.

  17. Deadlift 225 plus bands
    Bench up to 205 then 195 for rest
    Skill done. Linked a few triples here and there
    Cond
    9:50
    Running done right after due to time
    1:15/1:17/1:20/1:16 damn that was horrible

  18. Strength: Deadlifts.. No bands but did 7×2 at 225#. Felt good to lift heavy again.

    Bench: started at 125# and worked to 140# at set 4-7.

    Midline: tried triple unders and almost got one. Freestanding happy complete.. Not as good as the other day though when I did 4 in a row.

    Conditioning: 14:15 Rx… Though hr push ups got very dicey.

    No runs today..

  19. M/34/5’8″/175lb
    Strength
    7×3 deadlift (no bands)
    305-315-325-335-345-325-315
    7×3 bench
    165-175-175-185-185-185-195
    No condition yet

  20. 1a) 250 w/2 Blue bands

    1b)
    245,
    255,
    265,
    275,
    285
    295×2
    Felt good so I kept moving up.

    Skill

    Triple Unders getting better.

    Cond

    Part 1
    9:15

    Not able to do Saturday so I did:
    HBBS @ 20x320lb

    and did Group 1 Conditioning:
    500m Row
    21 KB Push Press
    21 TTB
    500m Row
    15 KB Push Press
    15 TTB
    500m Row
    9 KB Push Press
    9 TTB

    9:24

    The MU and C+J WOD looks awesome.

  21. Deadlift – 262 with blue band
    Bench – 225 x 4, 245 x 3

    Conditioning

    12:30 – Awful for some reason

    No time for runs.

  22. Did not have enough equipment available to superset.
    1a) @275#
    1b) 3×3 at 275#

    Skill: Alternated between trying triple unders (got a few) and doing hand stand against the wall (I need to get better at holding myself before I add a full balance).

    Conditioning
    Part 1: 12:01
    Part 2: 1:20/1:22/1:23/1:27

  23. Strength
    1a) 240 + 95
    1b) 155,165,175,185,185,185,195

    Conditioning
    8:46 @ 115
    1:18, 1:23, 1:26, 1:21

    MFS
    454

  24. Strength:
    1a) Diaper Mode: Engage
    1b) 215, 225, 235, 245, 255, 260, 265

    Skill:
    Consistently linking 20+ triples but have been unable to get close to my PR of 50.

    Handstand holds range from 6-12 ish seconds.

    Conditioning:
    Part 1) 13:50 RX
    The floor felt refreshingly comfortable during the HR push ups. Took naps. Felt good.

    Part 2) 1:08, 1:13, 1:22, 1:28
    Performed on track.

  25. Strength
    No bands, so I worked up to a 3RM deadlift: 225, 275, 315, 335, 365, 365, 385(pr).
    Bench Press: 155, 185, 195, 205, 215, 215, 225(pr)

    Cond
    14:15 Should have been about a minute faster, I failed 2 snatches on the last round. The first I didnt get any hip extension and missed out front. The second I made sure to get hip ext and threw the bar over my head and behind me. Took a few seconds to re-focus and finished.

    No time for the running intervals

  26. 1a. No bands or chains. 7×3 @ 70% of 445, rounded up to 315. Slow and deliberate, focused a lot on hamstrings.
    1b. 185-205-225-235-235-235-235. Felt good. I think I short-changed myself. 1RM at 265 the other day (-10lb from PR) but I feel like I could’ve gotten 245 for three, but probably not for four sets…

    Skill: HS Walks. These suck!

    Conditioning: Box Wod. 12 min AMRAP, 100m sprint (jog), 2xHPC, 3xPJ, 4xDL, 155. 10+100m sprint (jog). Tried to go one round per minute but the sprint quickly turned into a jog. Felt good about plowing through the barbell movements though.

  27. 1a- off 470
    1b- 205/215/225/235×4 (no spot, made me nervous. probably could’ve pushed 240/245 for the last two.

    Skill
    *first triple under strings
    *i suck at staying in the handstand. i can walk around all day, but fuck me if i have to stay in one spot.

    Conditioning
    10:38
    **skipped the runs, wednesday wreaked havoc on my posterior. left knee feels very unstable along with very high level soreness behind the knee.

  28. Did this on Thursday, just got back from a two day running event. Awful training decision.

    1a)210 with a blue band
    2B) 115×2, 120×2, 125×2, 130(2).
    Conditioning: 12:32, but my pushups probably weren’t with a tight midline.

    Skipped the runs, as I ran all day Friday and Sat morning.

  29. DL with blue bands
    165-165-175-175-175-185-185

    Bench
    95-105-115-120-125-125-125

    Skipped skill

    Conditioning 13:11
    My push ups suck, but at least they weren’t bullshitty.

    400s (inexact distance, out & back)
    1:13-1:16-1:19-1:26

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