130614

>Games prep @ MDUSA.
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WOD 130614:

Testing – Day 5

1) 15 minutes to establish a 1RM Jerk (racks may be used).

2) Row 500m

*Rest 20+ minutes.

3) “Elizabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

232 responses to “130614

  1. Rudy, is Elizabeth when done as the traditional bench mark meant to be done as cleans and not power cleans? I know at the games it was power cleans but when written it says cleans and ring dips, now a normal person would do a clean (full squat) but in normal CrossFit folk they turned it into power cleans? WHAT IS IT?

    thanks

    • before everyone eats you alive, read it this way: Ground to shoulder. in this case he prescribed it PC, so that’s what you do. in any other case, it’s a clean, however you get it there, just like grace or linda, it’s ground to shoulder.

    • Easy there. He wasn’t asking about how Rudy programmed it today but as the traditional WOD, which is a squat clean. But for today’s programming it is as a power clean.

  2. Did this today as I have a team competition on Saturday. Fifth day in a row and definitely felt it. No time for Elizabeth.

    Split Jerk from front rack – 330 (5# PR)

    Row 500m – 1:23 (4 second PR and fuck it hurt)

    No Elizabeth

  3. 1) 150kg, 5kg PR

    2) 1:28, first time I’ve done 500m for time

    3) 3:15rx, all power cleans and the first set of ring dips unbroken. 19sec PR

  4. 1) 180- PR is 185, have a cert this weekend so had to do Fri today.
    2) 1:30.6 four second PR. Almost died afterwards.
    3) 8:33 over a minute PR. Ring dips are slowly getting better. Cleans were easy.

    • Dano,
      As far as rowing is concerned, its typically individual preference unless a specific damper setting is prescribed. A damper setting of 1 does not mean that it is necessarily the easiest damper to use, and a damper setting of 10 is not necessarily the hardest to use. On the erg its all about power production, not “how hard is each stroke”. Here’s an article written by one of the founders of Concept2 to get you pointed in the right direction.

      http://library.crossfit.com/free/pdf/56_07_Indoor_Rowing.pdf

  5. what the hell shoes was alex nettey wearing for regionals. Pretty sure I’m a need a pair of those. I don’t buy into gear at all but those chuck t air force one looking things look like a must have.

  6. 1) jerk 195# 5# pr
    2) 1:42 (5 mins rest- poor time management so had to cut short rest)
    3)cond: 8:02- 3:30 min PR (started following The outlaw way 5 weeks ago, huge progression on cond. )

  7. 1) Jerk (315) … Unfortunately same as PR CJ! Needs work!
    2) 500m (1.27) … Think that’s a PR!
    3) Elizabeth (3.19) … Previous was 3.42!

    #TheOutlawWayAfghanistan

  8. 1) 235 (+0) went up quicker that 225. 245 was a fail, just took too long to get there
    2) 1:43 (-0) i’m short, that’s all i got
    3) 4:10 (30 sec PR) pace was a little too quick out of the gate, and it caught up with me
    M/F/S=2/4/5

    #TheOutlawWay Afghanistan

  9. Jerk: 190 (5lb PR) I did clean off the ground
    500 m Row : 1:45 (2 sec pr)

    Elisabeth: 8:50 (not a PR at all).

  10. M37/210
    BBG – 265 ( -15)
    Time tight. Row and metcon prob not gonna happen.
    Last month row 1;31
    Elizabeth 9 min

  11. 1) 285#. 10# PR and the first time I’ve jerked more than my clean. Also 2x near miss at 300. Just couldn’t quite square it away before I ran out of time, but it felt pretty good.
    2) 1:29. 2 second PR.
    3) 3:37. 14 second PR. R1 unbroken, faded in R2.

  12. 1) First time Jerk for 1RM-175# 185F x2
    2) 1.48 PR by 7secs
    3)6.36RX First time
    TheOutlawWaySpain

  13. 1. Jerk: 240# (same as last CJ)
    2. Didn’t have access to rower today; 1:11 50# Kettlebell Pulls (x50)
    3. Elizabeth: 7:25 (33 second PR from 5/3)

  14. Been out with strep the last few days, apparently regionals took a toll on my immune system.

    1) up to 275 ( felt like shit)
    2) 1:23.5 (1.5 sec PR)
    3) 2:52 (6 sec PR)

  15. BBG:
    1) 120Kg (=PR from Rack, C&J PR = 121Kg)

    Row: 1:29.2 PR

    Elizabeth: 4:26 (28 second PR – unofficial)

  16. Jerk – 215#. Not good. Needs A LOT of work. 5 under PR.
    Elizabeth – 6:47. About a minute PR.
    No row today

    MFS 344

  17. Stevo – Jerk 215#, Elizabeth (not sure if I’ll get it in today), 500m Row – 1:33
    Joy – Jerk 140#, 500m Row – 2:11

  18. 1) 255# the 15 minutes ran out faster then expected.
    2) 1:20 ran 400 meters. No rower.
    3) Elizabeth 5:00

  19. 1) 225 lb. 10lb under PR.
    2) 1:28. 5 second PR.
    3) 5:33. Subbing pullups for dips. Have no where to do dips. Did the same thing for the one in May though and added over a minute….

  20. 1) 295 (previous is 315)
    2) 1:23.7 (PR by half a second, ill take it)
    3) 3:19 (pr by :15 seconds)

  21. 1) 245# (10lb PR, previous 235#)

    2) 500m row- 1:37 first time doing this

    3) 4:03 (broke the set of 9 pwr cleans otherwise would have been sub 4. Pissed at my mental strength here today)

  22. 1. 245lbs – pr f) 255lbs x2(locked out but could not control)

    2. 1:34 – pr (~13secs)

    3. 7:08 – never done “Elizabeth” before.

    M/F/S – 2/6/3
    (Fatigue due to long night at the FD)

  23. 30m 5’8″ 185lb
    1rm jerk @275lbs new PR
    row 500m average 1:48
    Elizabeth 8:30 sub push ups for rings due to injured shoulder

  24. 1) 175#
    2) 500m Row 1:33 (2sec. PR)
    3) Elizabeth: 6:22 1:15 slower than last time. 20mins after Row which really killed me, legs had nothing.

  25. WOD 130614:
    Testing – Day 5

    275# Jerk (PR)
    1:35 500M Row (Tied PR) Fell off of the saddle otherwise would have been a second or two faster
    5:46 Elizabeth

  26. Split jerk PR @ 135# – up from 115#. Disclaimer for all the more complex lifts: recovering from ankle injury and 2 yrs away from crossfit. Row in 1:45 6s PR. Elizabeth at 105# (oops) Rx+ in 10:00…last time was 8:34 with dipstand and 95#. With adjustments its probably a comparable time…or something.

  27. 1) 117,5 kg (PR 120), failed 4 times on 120 kg, just to stupid to get a my arms in a lockout
    2) 1:25:5 PR (old 1:28:7)
    3) 4:45 PR (old 4:56)

  28. M/27/5’11″/171 NorCal
    1) Jerk @ 270# PR!
    2) Row 1:33
    3) “Elizabeth” … Doing it later tonight in my backyard!

  29. 1) 245, previous PR 250 via full C&J 250 4/12/13
    2) 1:31.4, previous PR 1:37 11/13/12
    3) 8:10, previous PR 8:30 12/11/12
    Dips need work, I may regret this, but can we get some serious dip work on a cycle soon? Want to get my triceratops and chesticles all swole.

  30. Jerk – 265pr (by 15lb)
    Row- 1:26.8 pr (1:28.1 old pr)
    Power Elizabeth – 3:57 pr (last month was 4:45)- not sure all reps were perfect

    My squat hasn’t improved in 4 years. At least 3 pr’s today is encouraging. Thanks for the programming, maybe this’ll be the year I can out squat my bench press (sad but they are about equal)

  31. Jerk sucked today. Hit 245 then missed 255 three times. 5# under clean and jerk…

    Row- 1:33 (4 second pr)

    Elisabeth- 4:50 (first time doing this one)

  32. Jerk – pr 210# – 5# increase. Failed on 215# twice
    Row – 1:40
    Elizabeth – will do later.

  33. 1) 200# (previous is 187#)
    2) 1:45
    3) 7:37 (previous is 8:01) Need to work on ring dips!

  34. Is the Jerk only out of the front rack? The video attached to tomorrow’s work had me question this.

  35. 1)315# (last time we went for strictly just a “Jerk” 1rm i only got 265#, since then i’ve C&J 300# so i’ll call it a 15# pr)
    2) 1:30 (first time going all out)
    3) 4:38 (PR is 4:10)

  36. I usually don’t post my results but today felt really good.
    Jerk: 225# (10# PR)
    500M row: 1:39:8
    Elizabeth: 7:39 (00:40 PR)
    Tough Mudder tomorrow.

  37. Rack jerk (from the front rack) 315#

    I’ll post the most frustrating video of my near make at 330.

    500 row: 1:24.1

    Elizabeth: 3:53 rx

  38. 1) 15 minutes to establish a 1RM Jerk (racks may be used).

    120903: 219
    121103: 224
    130614: 255
    255 NEW PR, most solid rep, felt effortless

    2) Row 500m

    120604: 1.32.7
    120401: 1.37.1

    130614: 1:29 New PR

    3) “Elizabeth”
    120614: 5:05 NEW PR
    130503: 5.26, PR
    121210: 6:24
    120716: 7:18

  39. (1) 120# (same as previous PR)
    (2) I don’t have a rower, so I biked 1000m. 1:07
    (3) 10:24 (85# and light band-assisted ring dips. Con: using so little resistance was hard and slow. Pro: it makes me stronger!!!)

  40. Jerk – 120lb
    Row 500 – 2:04
    Elizabeth – 13:59 (didn’t use rings for the dips, did rX weight)

  41. 1) 255# from front tied PR failed 260 3 times. Maybe next time ill go behind the neck I know I can get 275# plus.

    2) 1:28.4 7 sec PR I figured out how to use the damper I think.

    3) Elizabeth 8:00 dips still sucked but a 1 min PR about.

  42. A. Jerk– 265 (tied PR). Missed 285 and 275×3

    B. 500m Row– 1:30.6 ( 3 second PR i believe)

    C. “Elizabeth”: 3:52 about a 30 second PR

  43. Horrible, 225, failed x 2 @ 235#, same as PP, too much in my head.

    Row – 1:34

    Elizabeth – 9:27, dips killed me, need to lose some insulation…

  44. Snatched. 205 for last set of 3. Also, had no rack for the Jerk so Power cleaned it up. Elizabeth wasn’t as quick as before. Maybe because of the new altitude I’m at.

    Jerk – 295 (+20)
    Row – 1:32
    Elizabeth – 3:35 (old PR 3:09)

  45. Testing – Day 5
    1) 15 minutes to establish a 1RM Jerk (racks may be used).
    Split Jerk 155# (1RM push jerk in January – 120#)
    2) Row 500m
    1:44 (last PR was 1:48)
    Rest 20+ minutes.
    3) “Elizabeth”
    21-15-9 of:
    Power Cleans 135/95#
    Ring Dips
    For time: 9:40 Rx (almost a 3 minute PR)

  46. 1) 335 lbs – 5 pound PR (Clean & Jerk is 330)

    2) 1:23.2 – PR

    3) 4:33 – 52 second PR
    Ring dips are better, but still poo poo.

  47. 1. 155# (PR is 170#)
    2. 1:50 (PR is 147.1)
    3. DNF (time capped it at 25min) 9 RING DIPS LEFT… This was my first attempt at Rx “Power Elizabeth” I will get her by the end of the year.

  48. Jerk- 225, missed 245×5 (no jerk or written down but minimum -30# as my CnJ is 255)

    Row- 1:35.8 no previous record so this is a new PR

    Elizabeth: DNF

    Literally the most depressing 2 weeks of lifting I can remember ever having.

  49. Jerk: Hit 60kg on push jerk and hurt my shoulder, attempted 64kg and hurt it more

    500m row: 1:57

    Did the first 21 power cleans and 9 dips and decided my shoulder had had enough

  50. 1) Jerk 1RM today 255#, multiple fails at 265#, earlier PR is at 275# done after clean about a month ago. Not a good time of the cycle for me.
    2) Row 1.33,5
    3) Elisabeth 6:12 Rx

  51. 1) Jerk 185-205-225-245-265-285-305(F)-305(F) (Matched PR)
    2) Row 1:25.1(6,5sec PR)
    25 min rest
    3) “Elizabeth” 4:28 (1:42 PR)

    (Rowing fu#%@(ng killed my legs)

  52. 1) 80kg PR (old PR 76,5kg) – 3 close fails @82,5kg
    2) 1:31:4 PR (old PR 1:37:1) – was on track for sub 1:30, then nearly died on the last 90m
    3) Elisabeth 9:46 RXd – all dips strict – did it the first time so: PR

    I guess that’s 3 for 3!

    m/f/s – 3/3/3

  53. 1) 330lb. Jerk +15lb (325 felt a lot smoother, amazing what 5lbs. can do)
    2). 1:24.5 …PR, not sure by how much

    3) 3:54….Did the set of 21’s unbroken, and then things got ugly. should have taken more of + on 20+ minutes rest.

  54. 1) PR is 295#. Worked up and got to 245#, failed 3 times at 255#. Then stopped, just, stopped.
    2) 1:34 500m row. First time, so PR.
    3) Skipped Elizabeth, felt weak and fatigued the entire time. Been stoked all week but I may need another rest day to recuperate. Will set another date with the lovely lady.

    Still happy to be back training though.

  55. Vitals:
    26/165#

    M/F/S: 2/4/6 (especially my triceps, even after smashing them)

    1RM Jerk: 225# (PR is 230# and set that earlier this week)

    500m row: 1:34 (tied PR – damper at 7, think I need to be lower)

    Elizabeth: 8:20 (1st time doing just PCln – arms felt so tight)

    Need a rest day…been playing catch-up since CE Regionals with no rest days…tomorrow will be so sweet lol

  56. 265# Jerk – (lower back started to hurt – never failed)
    row- 1:34.2
    “elizabeth”- 5:35

  57. 100kg jerk – from the moment I go heavier than 80kg my technique is shit
    row: 1:30 – not a pr, felt like I couldn’t push my self…
    Did elizabeth day after: 8:15 – 30sec pr , problem are dips, cleans are easy

  58. 1 RM Jerk: #240 split. #5 PR from 2 weeks ago..

    500m Row: 1:24

    Elizabeth: 6:57 Weak sauce. 6:23 PR.

  59. 1.) 130 kg ( 8 kg PR)

    2.) 1:31 (PR, not sure by how much)

    3.) 5:57 (PR. not sure by how much)

  60. Jerk: 235 (20 lb PR) 245 fail x 2
    Row: 1:40 (10 sec PR)
    Cindy: 9:00 (beat previous by 58 sec) Ring dips blow…

    Thanks Outlaw Way

  61. 1) 235#. PR tie. Almost got 245#
    2) Skipped because of time.
    3) 5:59. I tried looking up when I did this last, but couldn’t find it in my journal, so I’m not sure if this is a PR.

  62. Jerk- 260 PR
    Row- 1:28 PR
    Elizabeth- 3:50 (3:45 PR) only rested for 10 minutes after row due to time.

  63. Jerk – 250 (15# PR)
    Row – 1:27.8
    Only got to rest about 10 minutes
    Elizabeth – 6:52 PR (first time doing it with power cleans)

  64. 1) 135 (10lbs pr)
    2) 1m29s
    3) 5m24s (felt like shit and triceps felt like they were going to explode half way through)

  65. 1) split jerk from front rack – 150# (first time)
    2) 500 m row – 1:51
    3) 8:27 (used band assist on the ring dips to get full depth) – 1:07 PR!!

  66. Jerk-205–missed really close on 215

    500m row- 1:30

    Elizabeth- 7:35- first time. Dips were the sticking point.

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