Jason Hoggan had major wrist surgery four months ago.
On Friday he pr’d his Snatch by 15#, and his Clean & Jerk by 30#.
Jason Hoggan – 250# Snatch and 310# Clean & Jerk (45# Total PR):
WOD 130430:
BBG
1) Every 40 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
2) Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
Conditioning
3 rounds for time of:
Run 400m
10 Thrusters 135/95#
*Rest 10 minutes.
10 min ME Cycle for distance.
*Notes: Stationary, Airdyne or road bike.
Extra 130430:
GROUP #2 Conditioning
*Ideally this work would be performed approximately four hours after the day’s template.
3 rounds for time of:
4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups
The Outlaw Way 
I do not own a bicycle or airdyne. Guess motorcycle won’t cut it
I don’t own a bike either, so I’ll probably do a 10 minute run/row for distance.
My guess is the cycling work is covering the possibility of the Watt bikes being used at regionals. They were in the “regionals teaser” video on crossfit.com the other day. So if you are going to regionals, you need to find a way to get on a bike just in case.
That will be so fucking boring to watch at regionals
…and the 2k row at last year’s regionals was way more entertaining.
Yep. This is coming from the guys that programmed a 2k row to start the 2nd wod last year.
He had a bit more left for the clean.
Had to share this. 200 lb Clean and Jerk at 13 years and 140 lbs bodyweight. We’ve been working on this for a while!
You’ve been working with him for a while now yeah? Turning the kid into a monster! Awesome job!
BBG
1) 85kg, no misses
2) 100kg, no misses
Conditioning
6:55
I’ll make up the interval work from Saturday I missed this arvo. Rest 10, then do the 10 minute bike.
1 min ME AirDyne, 1 min Rest (kept fan slowly spinning) for 20 minutes
306 Calories.
Didn’t have time to do todays bike/airdyne work as well..
M/34/178
1) 145 (off 175) 0 misses
2) 155 (off 220) 0 misses
approx 25 sec left after each round, is that normal?
Cond:
11:47 (135 is fucking heavy for me)
Bike:
3.01 miles (started at lvl 5, ended at 15) never used one of these
Wife bitched that I wasn’t doing as many burpees as I make her, so:
xtra: 50 burpees for time 2:26
M/F/S: 1/3/2
1) 90kg
2) 100kg
Cond) 7:21, runs were slow. Spin bike for 10mins
Extra) 12:34
BBG
1) 65 kg (2 misses)
2) 70 kg
Conditioning
Part 1 – 11:40 Rx
Part 2 – 3000m on mountain bike. Some grass and gravel. Mostly road
Group 2 Conditioning
10:30 (Did 8 rope climbs per round at 12 feet)
BBG
1) 72kg (3 misses)
2) 78kg (0 misses)
Conditioning
Run/Thrusters – 11:31
Bike – 2.55 miles
M/37/210
BBG
Snatch work 165. In a hurry not real loose this AM. Felt like was shooting ass up on 1st pull and not really dropping under bar.
Rest of it after work this afternoon.
Are these percentages based off snatch and cnj or P snatch and PCnJ? I ask because I can snatch a fuckton more than I can power snatch and that 80% will lead to a lot of misses
Heaviest 1RM. If needed cut the percentage but as a long term goal you should eventually be able to reliably hit these numbers.
Felt like dog shit today
Snatch + PP @130 (off 160)
Clean and Jerk @ 160 (off 225)
Conditioning: 8:02
BBG
1) 137 lbs
2) 147 lbs
Conditioning:
9:47
Going to get another workout later this afternoon.
1) Done off of 215lb (170)
2) Done off of 300lb (215)
Cond:
Part 1 – 8:01
Part 2 – 3.60 miles (Airdyne)
175 snatch
210 cpj
720 condo
Shoulder is garbage ( rehab tomorrow)
Extra tonight
Bbg –
1 miss + 1 below parrallel (made the miss up) 220
225
Cnd –
7:12 ( 2nd and 3rd 400 were almost 2 mins x.x)
Bike this evening
1. 111 each set
2. 145 each set
My snatch is still roughly 25% of my deadlift, while my clean is <50%. I hope to keep setting PR's.
Conditioning: 13:09
Bike later time permitting.
This was pretty good! First time EVER I actually recovered during the run. Bike was tough towards the end.
180lbs/195lbs/9:02/3.02miles
Any good links for shoulder mobility that help with the bottom of the snatch? Mine are tight and tender.
1. 67,5kg
2. 80 kg
conditioning:
9:46 (did 5-5 every round).
BBG;
1) Messed up
2) 90Kg
Cond:
8:02/5,17K (Airdyne)
MFS:
677
Al Nettey
BBG
1) done @ 195#, no misses
2) done at 210#, no misses
did different conditioning as I did thrusters yesterday…
1) 155
2) 175
Cond 8:14
3.93mi/325cals on Airdyne AD2
Lifts felt like shit and sandbagged the runs like a fat kid at camp.
1.7.7 after a rest day no less.
BBG
1) 130# ( off 160 )
2) 155# ( off 220# )
Metcon – 11:04 Rx. 135 didn’t feel good at all…
Airdyne -3.57 miles
MFS 135
1) Off 245# – 200#, went down to 185/195#
2) Off 315# – 220#, no misses
Cond.
1)6:58 – thrusters UB, nice head wind on the run nearly stopped me
no bike rest 10 min then part 2
2) Group 2: 8:06 = love rope climbs…
1) 185
2)225
Cond 7:10
BBG:
1.) 195 ~ 2 misses made up at end~(*power snatch PR)
2.) 195 ~ no misses
Conditioning:
1.) 9:54 ~ thrusters in 5’s
2.) Airdyne: 3.5 miles
BBG;
1) 155 – several misses. 2nd pull felt like shit.
2) 185 – no misses
Conditioning:
1) 10:26 RX Terrible..
2) 3.0 Miles on AD
MFS = 4/9/4
BBG
No snatch
225 clean no misses
Cond
6:34 on a track
BBG:
1) @185# ub
2) @215# ub
touch and goes are feeling better
Conditioning:
7:24 rx(runs where consistant but not as fast as I would have liked and went unbroken on the thrusters)
didn’t have time for part two due to coaching a class at noon.
Snatch complex off of 120- no misses but felt rough. Little time to warm up shoulders and hamstrings.
Clean complex off of 160- no misses. Felt easier than last week
Cond:
8:45 thrusters ub. Runs were pretty slow but really happy with thrusters and felt good the whole time
1. 130
2. 145-145-150-150-150-155-155
conditioning (no bike ride)
8:16
group 2 conditioning
10:01
BBG
1) 165#
2) 190 lbs
Cond:
7:24
Bbg
1. 90#
2. 105
Coditioning RX
10:40
Airdyne
2.79 miles
Bbg
205 pwr snatches
Missed 2 made up at end
215 pcpj no misses
Cond-
7:09
Airdyne-
4.21 miles
1/4/3
M/37/210
Clean -185 no miss
Metcon 8:57 all thruster slow but UB
10 min AD 302 cal. Avg hr 165
snatches- done, not the prettiest ever, but done
c+j- done
con 7ish
did the best i could indoors today with a set of stairs and a hallway, but i think my distance was more like 300m
spin bike 4.7miles
group 2
subbed 8 ring pullups for rope climbs
6:30
also: got my first muscle up on rings today. anybody out there struggling with metal rings, put tape on em. it works wonders
1. 155
2. 165
Cond 8:39
BBG
1) 228 – No Misses
2) 250 – No Misses
Conditioning
8:10
Rowed 10 Min, No Airdyne
Snatch- 115
Clean- 130
Felt much better this week
Conditioning- 7:17
BBG
1. 220
2. 231
Conditioning
6:28
Row 2k
7:17
Midline from yesterday
BBG:
1) 140
2) 155
Conditioning:
10:24
10min AirDyne aka “300FY”:
203cal/3.6mi (PR)
M/F/S
1/4/4
1 – 175
2 – 205
9:36
139 cal on AD
1. 170#
2. 205#
Cond
7:38
Bike
4290 single speed trek
1) nope. Wide grip shoulder soreness
2) 245 no misses
Cond. 7:09
BBG
Snatch 165
C&J 195, oh no…did something to my right quad, locking up on every pull
CND
6:43
Stationary Bike
4.20 miles … it said. i call bullshit, but whatever.
Did some power clean touch n go 3 reps
235×3, 245×1
Cond-
6:38 (unbroken thruster)
Cond: 7:57
Thrusters unbroken and moderate. Runs we’re as good as a fat 5th grader.
4/4/4
1) 130#
2) 145#
BBG
1) 205 – 2 misses on the power snatch, did an extra complex at 4:40
2) 230 – no misses
Cond
6:24
Airdyne – 125 cal (small fan airdyne, pretty sure it calibrated calories differently than the big fan)
Extra Group 2 Cond
6:34
whatever jay Rhodes we know you’re just a lazy airdyner.
BBG
1) 85KG
2) 95KG
Went too light on the BBG.
Cond
9:05 wow that was bad.
Airdyne tomorrow.
1) 125
2) 135
cond) 6:53 (60 meters short, measured after)
BBG:
1) Done at 200 lbs
2) Done at 235 lbs
Conditioning:
6:38
Airdyne – 3.6 miles. Quads were burning the entire time. Had trouble trying to push it.
BBG
1. 205
2.225
conditioning: 6:57
screen broken on airdyne, still sucked
extra #2 6:35
Snatch work – 113, felt good, better than last week
C&J – 123, again, felt good
Conditioning – 9:18, Thrusters felt awful, runs were slower than they should have been.
1) 95lbs – felt great!
2) 110lbs – no misses
conditioning – 10:43
2.8miles on the airdyne
1) 210
2)235
Cond 6:46. Love our gyms running couirse…Not.
m/34/5’8″/175lb
BBG
1) 155lb – no misses
2) 185lb – no misses
Cond – 7:33
Bike – 10 mins, not sure how far I went, btw 2-3miles
BBG
1. 115
2. 135
BBG
1.) 155#
2.) 165
Cond.
10:53. Thrusters will be the death of me.
BBG
1) 60kg
2) 65kg
Conditioning
15.45.
*Rest 10 minutes.
10 min ME Cycle for distance: Done
Bbg –
195
missed last rep waited 40 seconds then made up
Form was not great
205
Felt good
Cnd –
7:53
Did not Bike