130513

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Quite possibly the most fun I’ve ever had “working” with a group of people. It’s an honor to coach you guys.

Win everything.

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WOD 130513:

*Group #1 will have a completely different template for your deload week. It will be listed after the standard daily template.

BBG

1) 7X1 Hang Snatch – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X3 Tempo HBBS @ 80% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

4 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups
14 DB Snatches (alternating) 70/50#

Rest 1:1, 2:1, 3:1

Midline

1a) 3X15 Reverse Hypers – heavy rest 45 sec.
1b) 3XME L-Sit Holds – rest 45 sec.


Group #1 Work – 130513:

BBG

1) 7X1 Hang Snatch – work up to 80% but no higher, rest 60 sec.

2) 3X5 HBBS @ 65% – rest 2:00

Conditioning

1) 3 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups

Rest 1:1 – all efforts should be 100%

2) 4 rounds for time of:

10 DB Snatches (alternating) 70/50#

Rest 1:1 – note exact intervals and fatigue level after the final set of 10.

56 responses to “130513

  1. I wonder what will be in the regional goodie bag this year. Hopefully reebok steps it up. Last year it was 3 shirts.

  2. for the 3 stop pulls, should the hips be fully extended on that 3rd stop? its hard to tell in the video but it looks like his hips are still slightly flexed

    • Closest is Christine Drankiewicz, a Blackhawk pilot, and our fomer coach at Vulture Crossfit in Bagram

  3. Of course correct me if I am wrong but I believe it is the high hang position ie weight midfoot, shoulders over bar, lats turned on, and slight bend in the knees

  4. BBG
    1) 60, 62.5, 65, 67.5f, 60, 65, 67.5f
    2a) 105kg across
    2b) 120 kg based off 150

    Conditioning/ strength tonight

  5. Quick question I’ve just been picking a group randomly. Is there a certain group that should be done?

  6. Thanks Voican definitely not competing in regionals. Hope to be ready in 3 years for Masters Division. My maxes in oly lifts have stalled and even go down some weeks. Definitely not my only weaknesses, but must get better and I am determined too.

  7. 1) 70, 75, 77.5, 80, 82.5, 87.5 (f), 70, 70kg
    2a) 100kg
    2b) 117.5
    Cond:
    Total working time 22:51 rx. First two and last round about 5 mins each, third round close to 7 mins.

  8. M/34/176
    1) 135×2, 140×2, 145×1, 150×1, 155×1, 160(f)
    2) 185#
    Cond
    Row: 1.50, 1.55, 1.56
    BMU: .40, .47, .54
    Total working time: 8.02
    Ran out of time for the DB Snatches
    M/F/S: 2/4/7 Back still having spasms

  9. BBG
    1) 50kg, 55, 60, 65, 65x, 65, 65
    2a) 80kg, 90, 95, 95, 95
    2b) 285#

    Conditioning
    4:40
    4:22
    4:41
    (subbed in burpee ring pullups. only time for 3 rds)

  10. 95, 105,115,120,120,125,130 lbs
    165,165,195,195,195
    HBBS 225
    Cond
    5:00, 5:00, 6:00, 6:00

    Heavyest DB we have is 60#

  11. Hey everyone quick question, Not sure if anyone else has experienced this but I have developed a pretty bad pain in the outside of my left calf. Im pretty sure its in the peroneus of soleus tendon area of my calf. I took a few days off last week and today I did lbbs instead of hbbs and wore my wifes knee sleeve on my calf and it seemed to help. still felt it but not as bad. Any insight would be great thanks!

    • I have had this same thing. Stretch your calves ALOT!! 2-3 times a day and after each set of heavy squats/cleans. Take a Lacross Ball to your lower leg as well. Should be good in a week or two.

      • Been there. I thought I had a high ankle sprain. Thought I might be pointing my toe too far out on the side that was hurt. Stretched calves, rolled out, and straightened my toes a bit when squatting and it was better in a week.

  12. BBG:
    1. 110#
    2a. 130#
    2b. 145#

    Cond:
    Didn’t really time it bc I’m still getting better at MU. About 20 mins.

    Midline:
    1a. Around 20 seconds a time roasted
    1b. 180#

  13. Bbg –

    1) 225,235,245,255,265,270,275 (i was fucking stoked)

    2a) 275
    2b) couldnt stay vertical @ 80% used 295

    Cnd –

    3:16
    3:18
    3:23
    3:24

    Midline – done

  14. 1) 155/165/165/165/175/175/185
    felt like shit today. again. what’s happening with my snatch.

    a) and b) at 225#

    Cond 4:15/4:45/5:15/5:06

    burpee muscles ups fuck me

    L-Sits all 30secs, PR
    RHy @ 140#

    Haven’t felt 100% in weeks and having trouble redlining the metcons. I’ll wait another few days, if I still can’t feel recovered I’m gonna take some forced rest days.

  15. BBG:
    1.) 180, 195, 200f, 200, 205, 210f, 210, 215~90%
    2.) 230, 240, 240, 245, 245

    Strength:
    1.) (Smolov FS Week 5 Day 1: 4×9@210)

    Conditioning:
    NA head cold

    Midline:
    1a.) 45 across on a jerk block reverse hyper
    1b.) completed

  16. Bbg –

    1) 60 – 100 kg PR🙂
    2a) 110kg
    2b) 120kg (not 80%)

    Cnd
    5:00
    4:50
    5:40
    5:45

    Midline – Done

  17. snatches 2/155 2/160 2/165 1/170 felt solid!
    pulls 205-215 strugglin with that hook grip
    hbbs 310- no misses

    con
    still riding the struggle bus on the mu’s
    about 6 min each round
    rested 1:1 each time, didnt feel gassed, just frustrated at mu’s

  18. BBG
    1) 50/60/70/75/80x/80/82.5x
    2a) 85/90/100/100/100
    2b) 95 all – feeling these out, more like 70%

    Conditioning
    4:00/4:15/4:23/4:15 (30k DB – heaviest we got) didn’t take full feast bar 1st interval. Short on time.

  19. Please forgive, I’ve googled and got conflicting info.

    Work to Rest or Rest to Work on the ratios? Are we getting more rest as the metcon continues, or less rest?

    After I get the answer, I promise to run my cock into a donkey’s kick and never ask this question again. Thanks in advance.

    • lol, its rest less. an example of 2:1 is if it took you 1 minute, rest 30 seconds and complete another round. i asked the same question

  20. BBG:
    1) 150, 155, 160×3, 165×2

    2a) 225
    2b) 245-these are horrible for me, the bounce out of the pause puts me in a terrible position.

    Conditioning:
    *50/25c AD *50#kb snatch
    3 rounds: 3:55, 3:56, 3:35
    -cut this short, wrists are still heeling from MU’s last week. Also had absolutely nothing in the tank.

    Midline:
    1a) GM’s@ 125, 120, 115
    1b) Ring L-sits: :34, :35, :36

    M/F/S
    7/8/3
    -Felt fine coming into this, feeling pretty beat down not sure if it’s the longer conditioning pieces or what.

  21. 1) up to 195. Shoulder mangled. Cortisone shot this morning

    2a). 255
    2b). 315
    Cond:
    3:25, 3:38, 3:48, 4:08
    32kg KB. made all MU’s no long breaks

  22. Group 1

    Hi Hang up to 220. Felt easy.

    HBBS, 3 x 275

    Conditioning

    Part 1
    1) 2:30
    2) 2:35
    3) 2:38

    Part 2
    1) :24
    2) :29
    3) :30
    4) :30

  23. M/37/210
    Literally had 5 mins. Just did 3 midline sets of reverse hypers and glute ham raise. Happy to get it in.

  24. Bbg-
    185-225
    235-255 misses n shit

    Pulls 275
    Squats 325

    Cond-
    3:24-3:11-3:15-3:20
    Qdoba on the sidewalk

    Hypers 180
    L sits 20-20-30 secs

    2/3/3

  25. Starting Week 5 of TOW
    BBG 1) 95,105,115,95> Shoulder not down with full squat snatches.
    2a) 185,205,225,235,235. Stayed kinda light at 235; SI barking a little.
    2b) 225,235,225, 225. SI barking a little at 235.
    Conditioning: 3 rounds; 12:33
    Midline: DND

  26. BBG
    1) 185-205-215-225-235-245-250
    2a) 315
    2b) 390

    Conditioning
    4:46/5:22/5:42/6:22
    MU Killed me today….

    No Midline

  27. BBG:
    1) 205, 205, 215, 215, 225(f), 225(f), 225

    2a) 275 across
    2b) 370, 370, 370, 370(2), 370(2) – felt the aneurysm coming on so kept the last sets to 2 reps

    Conditioning:
    3:24, 3:26, 3:56, 3:45 – TWT = 14:31
    DB Snatches with 75 lb dumbbell. Turns out these are slightly easier when your low back isn’t seized up.

    Midline:
    1a) 300 lbs
    1b) :22, :25, :26

  28. BBG

    Hang Snatch
    215,225,235,245,255 PR from hang,265X,270X

    2a) 245
    2b) 325, 335, then 340 x 3

    Cond
    TWT – 15:17
    3:34
    3:36
    3:57
    4:10
    Hadn’t eaten in 10 hours and this hit me hard. Had to use a 70# KB in place of DB, harder with the rip from the floor style…..

    Midline
    1a) 170 x 3 x 15
    1b) 34, 25, 25

  29. BBG:
    1. 105
    2a. 155
    2b. 165 (Kept failing 3rd rep at Rx 80% 185)

    Skill:
    Worked through 10 Burpee Muscle Ups

    Conditioning (change to Burpee/2 C2B):
    1. 3:44
    2. 4:10
    3. 3:55
    4. 3:58
    (I hope I can get myself into the DB Snatch in the 100s, didn’t phase me at all)

    3/4/5 (shoulder)

  30. m/34/5’8″/170lb
    BBG
    1. 135-135-145-155-165-175-185F
    2a) 185-195-205-215-225
    2b) 235-235-235-235-235 (got easier as I went)
    Cond. from Sat. (50 of each)
    17:57, 70lb DB snatches killed me
    Midline
    1a) 12lb DB-12lb DB-12lb DB (no machine)
    1b) 0:11+:08 0:10+0:06 0:12+0:07

  31. 1) 7X1 Hang Snatch – 115#/125#/135# for the rest
    2a) 5X2 3-Stop Snatch Pulls – 185#
    2b) 5X3 Tempo HBBS @ 225#

  32. BBG:
    1) 155-165-165-170-175f-175-185f
    2a) 235-245-255-265-265
    2b) 230

    No time for Conditioning.

    Midline:
    1a) 35
    1b) :25, :23, :20

  33. BBG:
    1. 220, 225, 230, 235(f), used straps 235, 240(f),240(f)
    had 240 overhead and balanced just could not stand it up today.

    2a. 250 – Snatch high pull
    2b. 305 (failed last rep on 5th set)

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