july 10, 2012
47 comments
07/10/2012
SeeFit passing through on way to Games
(good luck in Vegas :)
function
FLR on rings - accumulate 1 min
rest 30 sec
10 strict knees to elbows
rest 30 sec
2 min alt'ing KB snatch tech work
rest 30 sec
Run 400 m
REST 2 min - every set run faster for each 400 m
x 5
being
A. Push Press - build to a tough single in 10 min
B. 70% 1RM from A - 50 reps for time - from ground
C. 15 heavy ball slams; rest 1 min x 3
D. Static Ring Holds - accumulate 5 min
will
3 attempts:
Max GHD sit up and throw - 4/2# ball - meters
REST 20 min
3 rounds for time:
8 split snatch - 115/75
7 bar muscle ups
Run 400 m
she
A. Power Clean x 1/Push Press x 1/Push Jerk x 3; rest 90 sec - 80% effort x 3
B. Push Press - build to a tough single in 5 max attempts - rest short; build fast
C. EMOM - [1 PC/2 PP] x 2 x 8 - make weight fast, no grunting or malalignment
+
7 rds:
1 DB Power Snatch heavy R
25 m R arm waiters carry - same DB
1 DB Power Snatch heavy L
25 m L arm waiters carry - same DB
30 sec forced rest
p1/p2
tunnel workout - for time:
30 ghd sit ups
30 Dead Lift - 225/155#
30 double unders
30 OHS - 95/65#
30 pull ups
(one athete follows another for total time as score)
f - post weights on KB and 400 m run times
b - post loads, time for PP and time for total static holds
w - post max distance and time for workout
s - post loads and total time for workout
p - post total time for workout
Being:
A. 110 kg (PR!). Didn't attempt any higher due to time-constraint.
B Wow... just wow. 77.5 kg. Finished on 12:38 (if I remember correctly, could have been 13:38). I was thinking that I should start with a 10 and then go 5's but I started with a 5 and did 3's :) A lot heavier than expected. I felt a pinge in my upper back, just at the edge of my neck. I've had this before and think I'm going to go get it looked up.
C 10 kg ball
D 12:20. Started with 30s/25s/20s/15s/10s with just as much rest as support, then 20s rest 10s support until done.
/Simon Lundmark
Being
A. 235, felt good but can't increase weight fast. Went up at 10lb increments from 185.
B. 7:30 @ 165. Triceps were the limiter.
C. Did Sledgehammer Swings
D. 15:50, done with a partner. Focused on turning my wrists out and keeping elbows locked.
SHE (July 3rd)
A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec
A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec
A3. Mixed Grip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec
A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec
+
7 rds for time:
25 m famers walk with heavy DB's
25 m bear crawl back
25 m burpee broad jumps back to DB's
A1. #95/#95/#105 all for 4 reps
A2. #75 for all 6-5-5 reps
A3. 10kg for all 3-2-2 reps
A4. #35 and 7 reps for all
+
17:26 with #45 dumbbells - Farmers walks should have been heavier, burpee broad jumps felt really slow
Being
A. 205....missed 215; 210 is PR
B. 10:54 @ 145
C. Complete with 20#....too light
D. 9:45...holy hell, much harder than I thought. My body was shaking....not adapted to this neurologically.
Being
A. 155, ran out of time to keep going. Tough but not a max.
B. 8:12 @ 110# Tried to stop at failure -2 reps. Mostly sets of 8 reps throughout, a handful of shorter ones in the last 18 or so reps.
C. Complete. 14-20seconds per round. Heaviest slam ball I have is 25#
D. 20/10 work/rest for the first minute. 10/10 for the second minute. The 3rd minute was an absolute bloodbath. My triceps are still a little shaky (1 hour later)
Good stuff today.
http://games.crossfit.com/article/major-announcement-individuals
ZOINKS!! That's a pretty full day there, I'm down with it though. The run is a little much, they could get away with 5K or just the 11K instead of the triathlon but it's all about the extreme now.
she
A. Power Clean x 1/Push Press x 1/Push Jerk x 3; 75#, 80, 80
B. Push Press - build to a tough single; 85#, 95, 105, 110 PR!, 115(f) i got greedy
C. EMOM - [1 PC/2 PP] x 2 x 8 - 70#
+
6:39 35#
i am trying so hard to make my push press and push jerk actual different movements! my entire first year doing crossfit, my feet left the ground on my push press, if that gives you any idea of what was going on. today was good for me, things that need work.
A. Power Clean x 1/Push Press x 1/Push Jerk x 3; rest 90 sec - 80% effort x 3 #100, #110, #115
B. Push Press - build to a tough single in 5 max attempts - rest short; build fast #115, #120,#125,#130,#135
C. EMOM - [1 PC/2 PP] x 2 x 8 - make weight fast, no grunting or malalignment #100 x4, #110x2
+
7 rds:
1 DB Power Snatch R #50
25 m R arm waiters carry - same DB
1 DB Power Snatch heavy L #50
25 m L arm waiters carry - same DB
30 sec forced rest
#50 DB
8:25 total time including 30 sec forced rest.
Hey guys just checking in. Still doing some individualized stuff with Unit but I check the blog daily, keep killing it! Also, happy belated birthday Lars! Thought I'd share some stuff I've been doing with the big dawgs lately.
225lb Thruster x 5 reps: http://www.youtube.com/watch?v=2-fYMYQxkcQ&feature=plcp
Bodyweight (185lb) Strict Press x 5 reps: http://www.youtube.com/watch?v=Fyvkwomht3U&feature=plcp
Anywho keep killing it fellas! Also, I agree with Geoff that 11k is a bit overkill but i'm still glad they incorporated a test of this kind into the games. I also think 700m in the ocean might be a bit much, just cause it's an ocean swim but just my humble opinion :).
@Angelo, that's awesome, I'm actually having my class do 5RM thrusters today. I posted your vid for motivation... http://quantumacademy.wordpress.com/2012/07/09/730-tuesday-thrusters/
As for the shocking announcement, I guess its impossible to keep anything a secret these days...
google "what a duck says" and "pendleton" if you're into drama, corruption, etc.
I do wish I was competing at the games, talk about an amazing life experience.
SHE from 7/1
6 sets @ 100%:
10 burpees AFAP
Row 250 m
(rest 4 min actively b/t sets)
1:34 (:58.4)
1:41 (1:03.4)
1:40 (1:02.7)
1:45 (1:05.8)
1:42 (1:03.6)
1:44 (1:04.7)
- burpees usually took 27-30 sec and row times are in parentheses
- Only the first and last were truly @ 100% (although clearly by the last one I just didn't have much more to give). The first one killed me and that 4 min went by fast and I wasn't fully recovered it was hard to make myself mentally go 100% on the remaining ones until the end, so they were more like 95-97%, although I did feel recovered (or at least significantly more recovered compared to the first) within the 4 minutes after the remainder of the rests.
- also went to a nearby park today and went on a walk/light hike for just under an hour
WOW!! These girls are STRONG!!!
She
A. 75, 75, 80
B. 65, 85, 95, 100, 105 (last two felt best) Probably should have started with 85 but I'm a rule follower.
C. 75X1, 65X7
30#, 7:09 Could have snatched heavier but the waiters walk on my R side was a struggle.
"Will"
No GHD
Snatch,MU,Run- 14:14
I feel ok about this seeing as this is the 1st time that I have run on my knee. I took it real easy just to test it out. Snatches were good (UB) and bar MU's went ok. I just learned to do them about 5mins before the wod so Im sure I will improve on technique. I had only tried them one time before about a year ago. I was able to do 3 at a time for the most part.
Being
A. 215 lbs, I believe this is a PR
B. 9:35 at 150 lbs; Felt good no failed reps, did 10 to start then 5s til 35 then 4s and 3s
C. Complete with 20# Dynamax
D. Completed in 9 min ish
A. #100, #110, #115
B.#115, #120,#125,#130,#135
C. #100 x4, #110x2
+
7 rds:
1 DB Power Snatch R #50
25 m R arm waiters carry - same DB
1 DB Power Snatch heavy L #50
25 m L arm waiters carry - same DB
30 sec forced rest
#50 DB
8:28 total time including 30 sec forced rest.
Being.
A. 215 (pr)
B. 5:14 @ 155 - 72% I rounded up
C. 5kg ball . Its all I had so I just slammed it harder and faster
D. Didn't time it. Mostly increments of 20-30 secs.
Being
A: 195 (PR)
B: 6:00 @ 137... Rounded up to the nearest half pound. 70% was 136.5
C: 50# Ball Slam (heaviest at box)
D: Didn't time it. First hold was 1:00, then did 20-30 sec increments. Made sure to focuse on keeping my thumbs forwards, wrists straight, and core completely tight.
WILL
med ball toss 38' 11"
snatch/ bar-mu/run 9:46
snatches all 4-1-1-1-1
mu's all ub
need to learn how to better push the run, I feel there is more there I can't tap into.
Will
Med ball toss 47' 6"
snatch/ bar-mu/run 13:05
Runs were slow. Should have taped hands. Got the hang of the bar muscle ups 2nd round.
Being
A. 215# - pr by 5#
B. 8:32 @ 150#
C. 40# dball (~32 sec/set)
D. 11:30 - ouch, my pecs!
Being:
A. 155lb
B. 8:58
C. Complete
D. 8:30
*PR'd PP by 5lb. Sets of 3 for B with a good pace. Rings felt good.
Forgot, 30lb med ball for C.
WILL
med ball toss 39' 1"
snatch/MU/run 15:25 (substituted regular MUs. Don't have the hang of bar MUs. Will practice)
Being
A.) 200lb (5lb pr)
B.) 7:57 @140lb
C.) 35lb bumper plate
D.) 17 min to accumulate 5. That hurt
Sandbag hill runs left my hips and glutes destroyed.
SHE
A. #75/85/95
B. #75/85/95/100(f)/100(PR)
C. #45/55/65/75/75/85/85/85
+
Used #35 for 5 rounds and #45 for 2 rounds
7:03 (incl. 30secx6 rest)
A. #105
B.#105, #115, #125, #135, #135
C. #95
+
7 rds:
1 DB Power Snatch R #44 kettlebell
25 m R arm waiters carry - same KB
1 DB Power Snatch heavy L #44 kettlebell
25 m L arm waiters carry - same KB
30 sec forced rest
SHE
A. Power Clean x 1/Push Press x 1/Push Jerk x 3; rest 90 sec - 80% effort x 3
@ 95#
B. Push Press - build to a tough single in 5 max attempts - rest short; build fast
95 x 3, 105 x 2, 110 x 1 (might have been closer to a jerk, but...)
C. EMOM - [1 PC/2 PP] x 2 x 8 - make weight fast, no grunting or malalignment
75# x 4, 70# x 4....started getting pain in my left shoulder so reduced weight.
+
7 rds:
1 DB Power Snatch heavy R
25 m R arm waiters carry - same DB
1 DB Power Snatch heavy L
25 m L arm waiters carry - same DB
30 sec forced rest
Total Time- 7:11 w/ 35# DB, should have gone heavier but had never snatched w/ anything 1 arm besides KB.
SHE
A. 85#, 95#, 105# x 1 x 2
B. 110#
C. 95# (some combo of push press and jerk...)
7:22 with 40# for Rds 2-5 and 45# for 6, then 40# for 7- 45# no problem with the R, but challenging with L
Angelo, thanks for the b-day wishes nice job on the lifting, keep up the good work!
Looking forward to hitting this up tomorrow.
Will
Med Ball toss 6# 26.5'
WOD: 10:58
part 1:
A. HB Back Squat - 230#
B. AMRAP @ 85% of single in part A; rest 3 min x 3 195# 4,3,3
C. 3 position Hang Power Snatch - pause 1 sec at each - knee, mid thigh, high hang - 1.1.1 x 7; rest 1 min b/t sets - keep effort fast and tight with turnover
65# Felt super good and fast
rest as needed
part 2:
5 sets for total time:
12 KBS - 1.5 pd
24 double unders
12 toes to rings
24 double unders
12 GHD sit ups
24 double unders
(rest 1 min)
17:00 including rest, everything UB
OOPS that wasn't Mike that was me, Brandi Bonifay :)
Function - only completed 4 Rounds due to time.
All FLR on rings - unbroken
Strict T2B - 10, 8/2, 6/4, 7/3
KB Snatch practice - 53#, 53#, 35#,35#
400m Run: 1:45, 1:36, 1:32, 1:26
Good one.
Trey T.
WILL
No 4# med ball to throw, so started with CGBP waves
CGBP 5x185, 5x205, 5x225 (x 2 waves)
1 minute rest btw all sets
WOD - 9:07
SS - ub, ub, 4/4
BMU - ub, ub, ub
400m - btw 1:15 and 1:40 (real slow in third round)
The runs felt just awful. I did them as 50m shuttle runs so turning around all those times made it slow and painful.
She
A. 95, 105, 110
B. 95, 105, 115, 120, 125
C. 90
+
9:50 including rest at end of Rd 7. Perhaps I walk too slow... Tough on the left side for sure.
First work out back in 3 weeks - a bit tough, but good to be back into it.
25m 205lb
Being
195lb push press
135lb 50 reps took 6:11
Wall Ball :32, :35, :31
5 min static hold took 9:50 and was a beast
then...
EMOM 8 min
25 UB, fail penalty is 5 burpees
25, 25, 25, 25, 25, 18, 25, 25
23/6'4"/~215lb
Function:
FLR was on ground as I dont have rings at gym.. was tough enough anyways
K2E were tough but went well
KB snatch @ 30lb. Was somewhat light but wanted to work on top portion of snatch.. lands on left wrist alittle hard.. pretty sure ill have bruising 2moro lol
Runs... didn't time but went up on treadmill speed .5 each time.. 6mph/6.5mph/7mph/7.5mph/8mph
Notes:
Good wod.. glad I managed to run every round.. I have had issues with my feet/legs running longer distances but it seems like i may be past that for now. Was completely spent after this one.
A. #105, #115, #125
B.#120, #120,#125,#130,#135
C. #105 x4, #115x2
+
7 rds:
1 DB Power Snatch R #35
25 m R arm waiters carry - same DB
1 DB Power Snatch heavy L #35
25 m L arm waiters carry - same DB
30 sec forced rest
#35 DB
7:10 total time including 30 sec forced rest.
First post to the site...
Being
A. 165# (PR)
B. 8:05 @ 115#
C. 20# med ball too light but first time doing those
D. Didn't keep total time but prob around 10 min
Will
Never did bar MU before. Spent 30 min practicing and got two. Forget how long new skills take me to learn. Anyway, can't throw a ball off my GHD at home so I did some parts of today and changed others.
3 rds
115 split snatch unbroken x 8
10 MU on rings
400m run
18:52
MU took forever, runs not too bad considering the heat
+
FS 2 x 6 @255
Back squat:
10 @ 315, rest 1 min
20 @ 225, rest 1 min
30 @ 135
Complete, UB. Set of 20 hardest
@Brian P - I am honored dude! Made my day! Also googled what you said and that is crazy...wonder if there is any truth to that.
@lars - thanks man, keep beastin it up, i'll be checkin up on ya! ;)
Being:
A. 180 - 20 off PR
B. 6:50 @ 125
C. 30lb Slam Ball
D. 11:30
23/M/183#/5'9
Will:
10:03 RX ( maybe could do 30 sec faster but my skill in the split snatch just needs more work
reps where 4-4 every round)
Will:
12 meters, 6# ball (into the wind, pretty windy today. Distance was from the foot rest end of the GHD.)
10:30, 450m run, broke SN rnd 2,3, BMUs all unbroken (screwed up weight, started at 95#, ran inside after first run and grabbed a couple 10's, added 30-60 sec or so. duh. Ran slow, really no aggression on this one. WOD'ing alone gets old.)
Then with class: clean from ground. Thruster x 5 + Bent over row x 8 with same wt -
165,185, 205, 225x4
@Angelo you motivated me to go for 225x5. Pushed the last rep forward and lost it. When I grow up I want to be strong like you! Adding the 8xrows immediately after turned out to be pretty evil.
And as for the Pendleton stuff, I generally stay away from the politics/drama/tabloid scene, but someone posted about it on the Games site and I happened to see it before the Games site admins took it down a few minutes later. Hard to believe they'd try to favor anyone, but with all the money and sponsers I guess anything is possible. Interesting nonetheless.
will
8:18
~felt pretty relaxed... getting there... runs need work, all lifts/MU unbroken...
-awesome job Angelo!...
~gm2
41/6'2"/203
Pre-being: good mornings and snatch
Being:
A PP: 265# - very tough
B 70% seriously?: 10:55 @ 186# - most sets from rack because of knee. Had to clean 3 of the sets and honestly they seemed easier to pp after the clean vs from the rack plus you didn't need the final negative of each rep to rerack. Played it safe tonight. Tough mother.
C: No ball to slam today
D: done - way tougher than expected
A) 255#
B) 175# - 9:28
C) 40# Ball - 31, 30, 28
D) Ran the clock for 5:00 and tried to stay in support with rings turned out as much as possible. about 2:30 minutes.