feb 26, 2012
87 comments
02/26/2012
function
Row 30 min @ Z1
being
Close Grip Bench Press - build to a max in 8 min
rest 2 min
Power Clean - build to a max in 8 min
rest 2 min
AMRAP 90% of Power Clean max in 8 min
will
part 1:
A. hang power clean - 1 every 30 sec for 5 min - tougher per set
B. KBS russian x 21; rest 1 min x 3
C. ring HSPU practice - 10 min
rest 6+ hours
part 2:
Swim:
200 m IM warm up
+
25 m free @ 90%
25 m breast stroke easy recovery
rest 20 sec x 10
+
200 m IM cool down
F - post recovery comments
B - post loads and reps
W - post loads/notes/comments
Being
Did the games wod today. 98
was hoping and felt like had the capacity for 110ish. I did 20 reps in the first 53 seconds, then slowed my pace down and was steady through the middle minutes. But when my lungs were ready to bust it out in the last 2 mins, my hips were not having it. When I tried to speed up, I nearly face planted.
Disappointed, but I don't see any benefit to trying again, even with the help of a burrito bowl ;)
Hopefully I can make up some ground in the other workouts.
Being
CGBP: 245
PC: 225
AMRAP @ 205: 22 reps
*Little pop today. Tired from burpees.
Will
Part 1:
A: built up to 285# - Failed at 295#. I had a oly coach critique my form last week on PC and apparently I'm not driving from my heels correctly and not getting full extension in my hips, so I really tried to focus on my form today.
B: 80#, 90#, 100# - At Globo this morning so I had to use DB.
C: Practiced handstand walks instead on ring HSPU.
Going to do Part 2 from yesterday later.
Redid the open workout
110 reps
Happy that i improved if only ever so slightly. Burpees just not in my wheelhouse
Onward!
"being"
redid the open wod. got 103 yesterday. had 80 with a minute left and didn't have a 24 burpee minute in me so shut it down there rather than sprint. wish i was mature enough to realize I gave it an honest effort yesterday but I honestly thought I would improve and needed to improve my placing in region. I won't be re-doing anymore wods. I will trust my pacing and efforts in wods.
rested 15 and worked the power clean but skipped the bench and the 90% stuff because my chest it sore from mass burpees and I got beat down enough doing the
Power Clean got to 245 in 8 minutes, then got to 275 for a 15lb PR off the clock. super pumped about the PR as it was a long time goal and it felt great going up.
being
close grip bench press: 215# (20# PR), rushed and failed at 225# but think I have that in me
+
power clean: 225# (5# PR)
+
16 reps @ 205#
A. Worked up to 285lb failed 295lb
B. 3pood all sets UB
C. 3reps emom for 10min - I kept the volume low here, my shoulders and ribs are hurting for some reason
Being
*close grip bench press: 125kgPR, 127,5kg was really close, next time!
*power clean: 105kg
*30 reps @ 94kg
to the big dawgs,
excellent showing on the 1st open wod. see some great scores and know that this place is filled with folks who will continue to push forward for the next 4 weeks hard.
all good stuff. mike mcg...you crushed that wod my friend.
Being
Close Grip Bench Press - 77,5 kg (2,5 kg pr)
+
Power Clean - 80 kg (5 kg pr)
+
19@70 kg
Was a bit sore after the burpees yesterday, but felt strong at the same time and felt like a had a pr in me today. Very happy with todays session.
Being
Decided to not to do more burpees.
115
135
120 - 27 reps with a pause to yell at burpee peeps.
110
145
14 @ 130
Part 2:
Swim complete - felt good
"will"
A. Worked up to 282 from high hang blocks
B. 70# x 3 UB
C. 4 EMOM x 5 min- ring hspu
D. 4 EMOM x 5- muscle up
( missed part 3 yesterday appropriate rest would've put me starting at around 9:30 PM and wasn't sure if intent was fatigue based or not).
- felt decent today, took a little bit to loosen up and stretch. Pulls felt slow, but weight didn't feel heavy. Failed 290 out in front def pulled it high enough, bar just for away from me.
- needs to buy heavier bell, enough said
- gymnastics felt excellent. I really think EMOM is a very low impact and smart way to work skill like that.. Good stuff.
Being
Bench 205lb
Power clean 195lb
185lb @ 8 reps
Had to stop due to my back about 2-3 min in. Not my day!!
Yesterday's burpees I think did me in, gave it all I had!!
Being
95-definitely a weak point for me.
145
35@130
"will
M/23/195
Part 1:
A. 265 from above knee caps, failed 275
-Pulls felt slow, wasn't moving fast.
B. 1 1.5 pood KB in each hand...106 lb total...heaviest KB in gym was 70# and wanted to go heavier...this felt good
C. 5 EMOM x2, 3 EMOM x 7, 4 EMOM x 1, 35 reps total
-Shoulders a little fatigued from 208 burpees past 2 days haha
Being
CGBP 210
PC 200
31 reps @ 180#
being
265
+
240
+
23 @ 220 (91.7%)
No pop in the hips after all of the burpees yesterday...
baird,
re-friend me on facebook, i don't know how to unblock you. and keep this penalty in mind when you consider posting dumb shit so as to avoid this embarrassing situation again...on both our parts.
mostly on my part...but your a man and thus should assume some responsibility!
delgreco
Being
close grip bench - 195# in 8min
power clean - 185# (failed at 190#...Matt H and Scott pointed out some glaring weaknesses in form...lot of work with the triple extension) in 8 min.
AMRAP- 24 reps at 165#
**I'm one day behind, should I stay one day behind OR try to catch up OR skip a day in order to catch up?
Will - Feb 25th
Part 1 - 108 reps
Rest 1hr
Part 2 - 4 rds + 4 C&J @ 205
Rest 20 min
Part 3 - 5 rds + 1 T-line
The Open 12.1 WOD is over, and went about as well as I was expecting. Really pleased with how well I kept my breathing in check and relatively solid and consistent pace. However I'm sitting in the 200 + placing in my region, which is balls.
Part 2 + 3, felt great, those are more to my liking and wheelhouse than burpees.
"Will"
Part 1.
Worked up to 255 failed at 260
2pd heaviest we had. Didn't think about using 2. Good idea.
Did a very liberal 5 emom? ended up being about 7 rounds with last one as an amrap (10)
Approached today as a recovery day. This level of volume is new to me and I'm loving it but it has started to take a toll on my attack. Going to scale back a little next week.
Being
225
+
195
+
25 reps @ 175
Had no pop in hips from burpees yesterday evening. Did not help I did today's workout 15 hours later. Need to get to Angelo's to power clean heavy and not do it in my apartment on Sunday morning as I cannot drop the weight and lowering the weight fatigues my back pretty quickly. Good to get the blood pumping today. Ready for Tuesday!
12.1 (again)
127 (+5 from yesterday)
There is not really a good reason why I should have done better today…less rest, sore, not really committed to a repeat until warming up...I just didn’t feel especially strong yesterday, so figured I would go again. Glad to put up a few more reps to bump Cincinnati Strength up in the team standings.
@ Patrick - Don't be too hard on yourself for giving it a repeat go today... I felt like crap warming up today and ended up with a few more, so sometimes it's just hard to predict what our efforts will yield... you did what you had to do.
Great efforts Dawgs...Brandon B, McGoldrick, Baird, etc...smoking!
Function am -some nasty phlegm this am. Guess I worked it yesterday!
Did 4 sets of 7.30 minutes instead of 30 straight. Had 5-10 minutes of flow work between for a decent 60 minutes of breathe and mobility.
Meters of the rowing
1733, 1815, 1850, 1820
Being
BP @ 195 (10# PR from 1/30)
PC @ 195 (10# PR from 2/16)
8 min AMRAP PC @ 165 = 23 reps
Very strong today! AMRAP s/b 175 (90% 195) but I got skiddish on 1st two reps so downloaded to 165. Became very comfortable with strong shrug, high pull and dip. Steady interval to 6 min, then began to close the window for tighter reps. Rep 23 completed @ 8min even!
15 min rest
Annie = 7:11
First time completing Annie. SUs were more labored than expected and DUs felt very strange on first two sets, then became broken @ 20 & 10. Great workout to close the day!
Being
CGBP- 200
+
PC- 205
+
22 reps @ 185
Warmed up with a 3x5 Back Squat @ 225. Bench felt good. 5lb's away from PR after yesterday, I'll take it. Hit 215 on the power clean but weight drove me down and may have been a squat clean. Focused a ton on form and technique during the AMRAP and felt like it was a really productive session! Awesome seeing Dawgs PR'ing their close grip bench presses today!!
Will
12.1
107 ill take it,..thanks to the csc crew for having and motivating me to get an xtra 2 reps..no more burpees please!
1 hr
Mid thigh built up to 315....30 lb pr...went over time a little but couldnt stop felt real strong...
Taped a 2 pood and a pood together,,tuff on grip..
Shoulders pretty smoked...played a little but shut it down..
Pretty happy bout pr,,deff brings up spirits from this burpee wod
AM:
18-15-12-9
Rock thrusters (100# rock)
70m rock carry
About 13mins here, too much rock staring
PM:
3 hour mountain bike ride through the hills of Tarifa, Spain along the coast. There were a lot of steep climbs that made the legs scream. It was an awesome day.
Delgreco- kiss my balls- try to avoid that embarassing situation.
- seriously though I can't believe you blocked me, hahaha, and I'll see what can be done regarding the friending... Also good job this weekend, you live for the single modality dark place wod.
Being
CCBP - 225 (15lb life time pr for any type of bench)
Power Clean - 215
AMRAP @ 195 - 20 reps
All day yesterday I was thinking of redoing the 12.1 workout. I'm glad I didn't. I'm trusting in the training. I'm flat out shocked that my bench press has gone up. Years and years I spent trying to improve my bench press by benching. Great training day...pushing onward hard.
The power cleans didn't feel heavy, just no pop like everyone else stated. My front delts are slightly tender from the burpees.
Being
PC- 235#
Re-did 12.1- 120 (+3 reps from yesterday)
Everyone knows that Nick Ray did 132 burpees right? Also, his dad, Brian, did 109 at age 56! Seriously, fuck these guys.
WILL
Went to a local community centre for this one. Because of the timing, I had to do the swim first and then I figured I'd just do part 1 right after in their weight room. Huge mistake because it was the smallest, shittiest weight room I have ever seen, filled with old dudes who just wanted to chat me up the whole damn time. Oh well, onward.
Part 2 - Complete. 25m @ 90% all around 20-24s
10 minute rest
Part 1
A. worked up to 225 in first 5 min then did doubles @ 225 for 5 min *not the right place to do cleans
B. Complete UB with 85# DB *heaviest they had
C. 4 EMOM x 10 minutes *felt great, got tough near the end
I never felt right lifting after the swim. Everything felt off.
Function:
I went on a hike that took about 2.5 hours. I'm pretty sure 30 minutes on the rower would kill my lower back.
Being~
Did Open 12.1 today. Had to work yesterday and was too tired to give it what I'm capable of then.
117
+
1 1/2 hours of an Oly clinic working on Clean & Jerk stuff.
--I can't start laughing at all or it throws me into coughing. :) Other than that feel really good. I'm okay with that score. Bring on the next one.
-- Came home to my "Sunday" t-shirt. Awesome. :)
being
CGBP: 260
PC: 235
AMRAP PC @210: 26
felt really weak today
Being
chest is sore from yesterdays burpees, hip flexors feel fine
cgbp 115#, pr
power clean 120#, pr
30 reps @ 110#
got to cheer on 2 folks at the gym who re-did wod 12.1, they rocked it out and improved on previous scores
Re did 12.1
109 reps same score different scheme. Conclusion #1 gave strong efforts both days and don't have a whole lot more # 2 Burpees suck #3 I won't te do any more wods just give it all and trust.
Inward and onward
Will
No training today. I am going to switch to Being on Monday.
*I mean Tuesday
"will"
Part 2:
3.17 Miles
5 min Z1 warmup
+
1 min run @90%
1 min run@50%
X 10
+
5 min cool down
- no access to pool today, happy to work on weakness. Runs felt great.. Feeling pretty damn good right now.
Will
Part 2:
No pool so started with hill sprints
Farmers carried 2 2pood KB 400 meters to hill
10 hill sprints (about 20 seconds to top), 1 minute jog down, 1 minute rest at bottom.
Farmer carry back
Part 1:
A. Worked to 250
B. Complete with 2 pood, getting 3 pood soon
C. 5 first set then 3 emom x 9
Finished with 5 TTB every 30 sec. For 5 minutes
Will:
Part 1:
A. 225#, 230#, 235#, 240#, 245#, 250#, 255#, 260#, 265#, 270#
Pulls felt great today so I went for it. Pr'd power clean at 305#. Just missed 310#.
B. 104# KB, third set was spicy
C. Practiced Muscleup ringHPSU, some ring drills, Practiced different ways to kick up to rings from ground. Just had fun for a half an hour!
Being
first I redid the open workout and improved to 113 from 107
Bench: 135
Clean: 160
Amrap: 16 @145
Will:
Part 1
A. 125, 135, 140, 145, 150, 155, 160, 165, 170, 175#
Cleans were feeling great today so went for it and got 190, 10# PR.
B. 70# KB
C. Practiced Muscle ups and Handstand walking. Not able to do ring HSPU yet.
"will"
M/23/195
Part 2:
Warm up: used a paddle board to work on dolphin kick for butterfly, did survival backstroke vs regular, breast ok and free ok (breast working on kicking with lower limb vs upper leg and gliding, free working on the hand stroke)
MAP: complete, frees were @ 90%, breast was at a snails pace, have trouble gliding properly
Cool down was all free bc pool kicked us out due to closing
Im going to eat ice cream tonight
Being
CGBP - 185#
Power Clean - 205# (on 3rd attempt, and 10# under PR)
18 Power Cleans @ 185# - not at all impressive for me, no pop due to all out effort on 12.1 yesterday
Front delts and to some degree back sides of neck really sore from 12.1 yesterday. Quads not sore at all, even though that's where I was feeling the lactate at the end of the workout. Possibly they aren't sore because I rolled them so well afterwards.
For those saying that they wished they hadn't redone and won't redo any other workouts - I think this is actually a pretty poor WOD to redo due to its repetitive use of the same muscles and pretty pure test of your engine. I think a mixed modality triplet would be a WOD that if comes up, I would be much more likely to redo, just my opinion.
Will:
12.1 retribution - 134 reps
http://games.crossfit.com/judge/63559
Please gimme a thumbs up ya'll!
My gym just moved and is in the process of changing ownership, etc, so I'm submitting videos to be sure my score gets counted.
finished with 3x21 2p KBS
then judged for a new CF'er Travis Barnes (Crossfit Augusta, not the south central one). Great effort. got 84 reps after doing 24 the first minute (background is short distance track 400m, etc. built like a tank)
Will
Made up pool workout from Thursday
25 m. sprints were all around 20 seconds...
breath holds were around 30 seconds
treading water ..lasted about 1 min without hands..had to switch over.. brutal but a lot of fun
Worked up to 245 PC.. felt solid
KB swings- complete
Had a gymnastics seminar today.. so held off on RHSPU..
Need to work on Handstands on pirouettes till I can progress to rings.. going to add in a Saturday at a gymnastics place to work on walking and HSPU.. excited to get after it!
i did not redo the burpees.
being
135 bench
140 power clean
125# amrap power clean: 51reps in 8 min.
A: CGBP - 165# (tied previous PR)
B: PC - 190# (tied previous PR) Failed 3 times at 195, but definitely could have had it. I think 200 is possible in the very near future.
C: 19 reps for 90% amrap completed at 171#. Took my time between each rep, never became winded.
Time to get serious. Severely deconditioned after bouncing from box to box and performing poorly. 2013 prep starts tomorrow. Shooting for the 50-54 podium in 2013. Game on.
@Baird
for the record, my target was 131...just enough to beat the 225# beast Brandon Phillips. I figured if I can't beat him at this, I may as well just stay home.
WILL: Part 1
clean @ 205
KBS unbroken with 2 pood bell
Felt great on ring HSPU work
40/6'2"/205
Will: Part 1
A: 100kg -> 122.5kg (270#) in 2.5kg increments.
A+: 300# HPC
A++: 300# Full Squat Clean - PR from floor. Pretty sore and the 108 on the burpee wod gave me some extra motivation to lift some heavy shit tonight!
B: 110# all sets
C: MU/RHSPU practice
Skipping part 2: wife has been out of town for 7 days. Girl had a 3 day tourney up in Denver. Between running kids around all week, training, cleaning, work, burpees, workouts. I'm resting up for Monday!
Will:
Redo 12.1 - 125 (+ 4 reps)
125 is 61st in NC region...my original 121 is down to 115th already. Chest/tris were extremely sore, think I could hit 128 or 129 if I had aother shot but I'm good with it.
Rest 10 mins
A. 225-275(pr) took from ground with pause at knees.
B. 88lb kb, ub and easy.
C. 5 emotm 5 mins then 5 min work free hand stand holds.
About to hit the swim now and get some sushi!
Being.
CGBP- 95#
Pwr Clean- 115
AMRAP Pwr Clean @105= 31 reps
Pushers are tired.
Being.
CGBP- 95#
Pwr Clean- 115
AMRAP Pwr Clean @105= 31 reps
Pushers are tired.
not sure what happened with the double comment...
Will
Re-did 12.1 and didn't improve so I'm sitting way behind in SoCal. My wife says I was wheezing during the burpees which I never do so obviously I'm doing something wrong in my breathing. Gonna have to crush the next 4 to have any shot but Im super pissed and motivated right now.
Did a mash-up of the past 2 days
A. HPC 165-235(fail at 240)
B. KBS: 70, 88, 88
C. Did a few RHSPU but cut the time short. Practiced these on Thursday and wanted to save shoulders
Rest 10 min
7 min amrap of C&J and DU
5 rounds + 3 C&J @ 185#
Going to swim and do some muscle up skill work tomorrow to recover and be ready to put this shitty open WOD behind me ASAP.
Being
CGBP 190#
PC 215#
23 @ 175#
Dumb me read my weight conversion chart wrong and did my AMRAP at 80%. Ah well, I was still doing work; better than parking my ass on the couch.
Good job today ScottSt and Pitts.
Nick Ray and old man Ray, crazy 12.1 scores. Keep it up for the next one. I want to be cheering on some Dawgs at regionals.
Will
Part 1 - Skipped. I can't imagine doing any pulling today. And I'm not gonna lie, I don't need to work on any ring HSPU's ;)
Part 2 - Hit at the Y. I'm really digging the swimming. I never swam (for competition), but I've always enjoyed it.
One last thing, I wouldn't worry about anyone's performance on 12.1. I've never felt more prepared than I do right now. Trust the programming, and more importantly, trust in yourself.
Will
Did Part 2 first.
swimming needs a lot of work but it was fun and felt like I was improving each lap.
completed the distances and worked on breathing and technique
Part 1.
A. Started at 165# added 5#'s every :30 sec stopped at 225#
HPC felt good and easy
B. 3 x 21 with 2 pood heaviest KB
C. RHSPU felt good practiced some kipping and had fun
Will
Part 1
A. 205,205,215,215,225,225,235,235,245,245
B. 97lb kb all ub
C. Did 2 mu's with 2 ring hspu's every 40 sec for ten mins = fun!
36/6'2"/205
12.1
110 reps
*only one attempt at this wod this week since I'm coming off the tail end of bronchitis. This was the first metcon I've done in over a week so happy to get through this with no setbacks. Didn't pace very well...came out of the gates hard (24/20 first 2 minutes) and crashed.
12.1
122 reps
My goal was 130. I only did it once and looking at the scores in the north central region with 2 more reps I could have moved up 40 spots. I need to stop mind-fucking myself. I gave it one shot and I just need to leave it at that. Great job everybody.
12.1: redo 122 (+7) from yesterday's effort.
Credit to Pete for providing that extra motivation to just keep going.
Thanks to all the Big Dawgs for such inspiration!
Being:
215
210
24 reps @ 190
Given the burpees, cleans felt great.
190 - first test of bench since I had elbow surgery. Felt pretty good, might have broken 200 in a little more time
200 -205(f)
23 @ 180 - missed 3 reps, not paying attention to footwork. Felt harder than I expected. Maybe yesterday's burpees took a little more out than I thought.
Will
Did 12.1 again in the morning and hit 86 ... just mentally not there
Did 12.1 again in the evening and hit 88 ... still not mentally there, but getting zoned in
Did a mix in the evening
A. HPC 185, 195, 205, 215, 225 fail
B1. 5 SQ Cl 100# Bag
B2. 3 strict pullups (no go on MU or dips, shoulder) x 4 w/ 30s rest
C. 6 sets of 25 DU 1' rest
Being done 2/27
CGBP=265
PC=234 (failed at 245)
21 reps w/215
Felt good, but lacked pop in hips, I might have a burpee problem:)
Being
CGBP - 275
PC - Wasn't feeling it stopped @ 215
PC AMRAP @ 215 - 30 reps
bench: 160 had more in the tank when time ran out
clean: 175 not a lot of pop in my legs today
AMRAP: 155 - 31 reps failed 3 times at the end.
just moved and training feels a bit off. working to find a new home in charleston. anyone have any recommendations?
Will
A. 225, 235, 245, 255, 265, 270, 275, 280, 285, 290
B. complete 80# heaviest we have
C. Done. Major weakness for me.
Will
A. 235, 245, 255, 260, 265, 270, 275, 280, 285
B. 80# x 3. Too light buts that's all we have
C. 10 min Ring, parrallettes, floor hspu's. Shoulders still sore from 12.1. Looking forward to getting back on track with the programming this week. Might run instead of swim later on.
Will-
Part 1- 225, 235, 245, 255, 265, 270x2, 275, 280
80# complete heaviest in gym
Practiced on HSPU don't dare get on rings yet.
Everything felt heavy today.
Part 2 later
Being
Makeup
bench-115#(pr from 95#)
PC 135#
110#-lost count after 24...doh!
Being - Completed 2/27
CGBP: 195
PC: 185 - rushing pulls, technique still needs work; well short of 205 PR
PC Reps in 8 min: 38 reps using 165; technique felt better
Being on 2/27
CGBP: 235 (stopped here; no spotter)
PC: 235 (felt good here, first time doing cleans in about 5 weeks, so stopped there)
8:00 of PC at 205- 20 reps, paced out conservatively every 25 seconds.
@KatieKate, e-mail me at mspil1@me.com. I assume your talking about Charleston, SC not WV. Ilived in the SC version for a few years..
"Will"
Getting back in the swing.
A. 195. 205f
B. #75 all sets ub
No rings or pool. Ran sprints up a firefighter tower x 6
Will
A. Up to 240...was hoping to go up to 275 or so, but not in me today.
B. 3pd x 21 - 3 sets, tough, but mentally rewarding.
C. Did about 7 sets of 5 reps with approx 1 min b/t sets.
Shoulders are sore today, and so is my lower back. Shoulders are from the burpees, but not sure about my back. It's a little tight and fired up pretty good on KBS.
No access to pool or anything (at work), but will try to slip some intervals in tomorrow AM.
Being done today
CGBP: #150 (a PR for any bench press by 10lbs)
Power Clean: #150 (a PR by 10lbs as well)
8mins @ #135: 25 reps
On power cleans - I'm still struggling mentally with finishing in a quarter squat rather than in a stiff legged catch or in a full squat. I repeated the #150 power clean 3 times during the 1RM time in an effort to hit that spot without jumping my feet out wide. I also worked on this during the 8min AMRAP. I was only successful on about half of the lifts at quarter squatting instead of jumping my legs out, but I think it's just something I'm going to need to need to think about repeatedly until I get used to it.
Will
Part 2
Swim - complete.
Being
Cgbp 195
Pc195
19 reps @ 180 ( got sloppy at the end super tired from burpees soccer game )
Did burpees Sunday had 101 with no warmup and outside in the cold. Signed up for open 30 monutes before the end of the week so was rushed a little please though. Good luck to everyone this week.
Will-
Part 2- complete
Felt pretty good
Part 2
Intramural basketball championship. Young guys prevailed over the staff team tonight. Oh well maybe next year.