mar 1, 2012
60 comments
03/01/2012
function
A1. Push Jerk - 2-3 x 3; rest 2 min
A2. CTB chin ups x 12 fast x 3; rest 2 min
B. Row 300 m @ 80,90,100%; rest 3 min b/t sets
being
A. snatch practice - 15 min - light and heavy load TnG work
B. Rope Ascent leg less - 15 for time - 20'
C. ghd sit ups - 15 x 3; rest 45 sec
will
5 rounds for time:
HS walk 25 m
100 double unders
F - post loads and times
B - post notes
W - post time
Im glad coach programmed that 77% snatch workout a bit ago!
Being
A: Worked on TnG at 75# then spent most of my time on fast singles at 135#.
B: 15 trips up 7' rope - 6:44. Tied my 50' Rogue conditioning rope to my pull-up bar. Clearly have a lot more length I just need to find something higher I can string it to. Wanted to do 43 trips but hands started to get tender and did not want to risk anything for Saturday. Have not had the chance to do much legless climbs so this was good practice
C: Complete unbroken fast
Will
Modified for shoulder, subbed 33 yard bear crawls (bb court width down and back)
20:23
Rd 1 stopped 3x, ub bc
Rd 2-5 did 5's,10's,15's and 1 bc stop w/ 3 breaths
Being
A. More like 30 minutes. Sets of 10 muscle cleans at 75. Sets of 5 power cleans @ 135. Singles at 165. Hands started getting a little tender. Skipped parts B&C.
Being
A. Worked UB sets of 10 @ 75# x 2, UB sets of 5 @ 135# x 4, & singles @ 165
B. no rope so subbed with skill work: 5 CTB, 30 UB DU EMOM x 5 min
C. Complete
*165 is heavy for me but I know I can do it. I did 29 reps in 8 min @ 162.5 2 weeks ago so I know it's in me. Hoping to get to the 165 bar in 5-6 min and then get after it. I think 75-80 reps is a good goal for me. Thanks coach, I feel well prepared!
Will
12:06
"will"
worked up to 210 power snatch in 10 min- pulls felt like shit- had to squat snatch 210
Then:
4 sets: 85-90%- work/ rest 1:1
1. 2:10- UB/UB
2. 2:00-UB/75+ 25
3. 2:30- UB/30/40/30
4. 2:28-20m + 5/ 30/30/40
took 10 sec between movements to work skill rather then pace
Shoulders and pulling muscles pretty tired- didn't sleep well last night so just intervalized the work. This got hard even with rest- I implode on double unders in high reps when fatigued.
Being
Snatch practice: sets of 7-15 with 45, sets of 3 fast w 75, steady singles w 100
Rope climbs = 15:44 (did 30 with 10' rope, used legs to hold on in between, but not during pulls)
40/6'2"/205
.2: 76 reps : Lower back definitely gets hammered on this one. My max snatch is 235# and 165# feels considerably heavier after the isabel. Paced relatively well. May hit it again on Sat or Sun if I don't gain any ground in the region.
I'll be doing Will later this evening.
-Brent
A. Built to a heavy front squat: 105kg - trouble with torn (?) muscle outside of left leg started to hurt so shut it
B. Worked some sets of 1 hang power snatch+1 hang squat snatch+1 squat snatch and then some 3 power snatch+1 squat snatch all at 61kg/135lbs - know I will loose power to power snatch during 12.2 so I practiced switching between power and squat.
C. Started to climb rope, but I disturbed the kids going at it at 12.2 so I stopped and cheered instead. Maybe 8-9 ascents + descent at 3m long rope.
skipped GHD, needed to work.
Being
A. more like 25 minutes worked on sets of 10@45, 3 @75 and getting a few @ 100.
B. Climbed the rope 30 times since we only had a 10' rope. First 4 leg less the rest with legs, 15:53
C. complete
Did a bit of a mash-up today.
A. 3 rounds (all out): 10 FS (175#), 10 burpees, 10 CTB - 6:19, time was slow between me not moving as fast as I would of liked and running around the gym to get to things, however all FS were UB, a bit slow, so this felt good. I'm trying to really hone in on doing things UB especially with heavier weight.
B1. low rep butterfly CTB work, these are getting better. The bar I am working on is no where near what I would like but it gets the job done
B2. Handstand work, haven't nailed a free standing yet so need to work on this regularly
C. Press - build to a tough 3 rep. Hit 165#x3. Worked down and hit AMRAP at 155# for 4 reps, and 7 reps at 135#
D. 3 sets: 15 back extension, 15 GHD sit-ups
"being"
A. 10 and 15 at 75. I think I'll go 15-15 on the wod. 3-5's on 135. Felt good, think I can push pace a bit here. And then get as many singles as I can at at 165. For 12.2 I'm actually going to hit a rep at 155 (which obviously won't count) after the 30 @ 135 just so the 30lb jump doesn't shock me.
B. subbed some CTB as rope climbs have made bicep extremely sore in past.
C. ghd sit-ups complete unbroken easy, good pop here.
@ Jake R . I saw your comment about excluding beginners and I have to humbly disagree. A 7 min burpee wod was very inclusive to newbies and most newbies can snatch 75lbs so they will be able to continue to compete and post scores thus keeping them included. This is meant to be a Crossfit competition to find fittest in world and while we can argue if thats being done with 40% of your score coming from burpees and snatches (IMHO : no, it's not) the fact is it has been very inclusive to beginners. It's been so inclusive to beginners that I would argue it is deterring from the competition aspect of it and not making these great tests. Thats a discussion for another time though.
For now this is the competition we are in and signed up for so all we can do is our best and move on. I'm taking Coach's subtle hint and Brandon H's well timed piece on resiliency from the other day and using this competition to improve my resiliency.
Being
A. practice of splitting pace, speed, breathing,
Did 10,10,10@75
7,3@135 feels pretty good
1,1,1@165 with 10 seconds between (squat snatch)
Saturday will be interesting!!
Did a combination of B and C, did not have time.
2Rope Ascent leg less
15 GHD sit-ups rested 45sec x3set
I'm sure I'm not the only one that instantly thought after 12.2 was announced:
Great wod for Mike McG, Matt Baird and Chelsea Ryan. I look forward to seeing you guys and gals performance. Would love to see video so don't hesitate to post one here!
@PTS - well said my friend
@Brent Maier - any suggestions or thoughts on pacing? How did you break them up, etc.?
I'm glad someone took a shot at it and I am super grateful we have been doing all this high rep work at 70, 80, 90% 1RM. I feel as good as can be about this one.
being
A. complete w/sets of 7-10 @ 75, 1-5 @ 135, and singles @ 165 (including 9 @ a steady pace in the last :60)
B. 5 to 10' legless from a seated position, not for time
C. complete
Being
A. Worked to 135 in 5 minutes, rested 5 minutes, then did 3 TnG @75 every 15 seconds to 30, changed the weight to 135 and at 3 minutes did 1 @ 135 every 20 seconds. Felt pretty strong, for 12.2 I'll do the first 30 in 2:15, change weight and starting at 3 minutes try to hit one at 135 every 15 seconds....last year 130 was my max so whatever happens I'll be happy, but I feel I might be able to keep up and get close to 30@135
No rope at home so just did
B1. C2b pullup 3x10, rest 1 minute
B2. Ghd Situps 3x15; rest 1 minute
All ub and fast
Being
10's at 75 no problem
5's and 3's at 135 no problem
165 would not go up.
I plan on hitting 12.2 tomorrow AM as I'm away in Vancouver this weekend, so I subbed quick sets of 5-10 reps of CTB for rope climbs
GHD's complete
@PTS Great comments. My perspective is that there will be a lot of people in my position going into this workout who know that getting 30 or 60 reps will be no problem but the 31st or 61st will be monumental. This is very inclusive but still seperates the pack based not soley on work capacity as most of these open WOD's have but this time on strength and lifting proficiency. Just another measurable paramater that we have to accept is part of this process. I actually think that if you look at the leaderboard worldwide results for this test it will much more closely match the leaderboard you'll likely see at the end of the games than what it currently looks like. I know I don't have the power at this point, so I don't expect to be at the top of that list but its workouts like these that clearly show me where my greatest growth opportunities exist.
I've only snatched 165 twice in my lifetime. To do it in a 10 min domain after completing Isabel will be monumental if I can get one up, but that is exactly what I intend to do as I know that will seperate me from a huge group. Plus, and maybe more importantly, I just want to see if I can. With this understanding of my own capabilities I plan on blowing through the 75's in tens and then pacing the 135's in 5's then 3's to leave me with 3-4 minutes to try to get one up at 165 without being completely gassed. Plan on staying in the 90% zone. Thanks to this programming, I know exactly what that means and feels like for me. Good luck all!
Being
A. 2 sets of 8 @ 75, some doubles and singles at 135, and 6 or 7 singles at 165. No fails at 165 today which is encouraging as 175 is PR.
B. Did 5 climbs to 10' rope, not for time.
C. Subbed a little: 15 GHDs, 15 TTB, 15 Situps
I plan to leave myself the final 2:00 minutes of 12.2 for 5 attempts at 165. If I blast through 75 and 135, I may have more time left but may be too shot, and I want some reps in at 165...
Function AM-
Push Jerk, 185 x 3, 205 x 3, 225 x 2 (Felt strong, no misses)
C2B Chins - Fast, all BF and fluid. Last set with wide grip to simulate snatch
Row 300m - 1:03, 1:00, :59. Stroke rate 24-26
Ready for Saturday. Gonna play tomorrow with 15-30 @ 75#, then AMRAP followed by 2-4's of 135#, then hammer home on the 165#.
Learned from construction series that co-ordinating breath on set up is imperative with me for the higher heart rate and heavy lifts.
Go get this WOD!!
@Brandon, I hit the WOD last night 30 minutes after it was released. I didn't even watch the video prior to doing it. My judge filled me in on the rules and I went to town with no plan other than treating it like the daily WOD. Bottom line is that 165# was kind of a shocker after the first 60 reps and it cost me a rep. I don't have any suggestions other than rely on the training we've done. Everyone here is well prepared to deal with their own pain and limitations. Managing how much rest you need to hit each rep is the key.
being
A. #75 sets of 7-8 easy and fast, trying to save low back
#135 sets of 3
#165 singles, going to have to get under the bar fast
B. 16 ascents on 11' rope in 17 minutes. started climbs sitting on floor. stopped when skin on finger tore
C. unbroken, slow
Being
snatch for about 30 mins, therefore did not have enough time to finish the rope climbs, did 7 on a 15' from standing position, then completed ghds - fast and ub
my plan for 12.2 is to get through the 75#, my snatch pr is not even close to 100# - that said this lift is starting to feel more natural, onward
Resting today, going to hit 12.2 tomorrow afternoon.
Did some snatch drills, then 10 min of MAP on the Airdyne :30 @100%, :30@50%
12. 2 will be interesting. 170 was my old 1RM before my surgery. I think I'll have to work at the 165 reps and try to get through them. If I do, its 1 rep at 210, or die tryin'
But not really.
Will:
16:28
DU's UB first 2 rounds, broke once on other 3.
Handstand walks were slow. Broke first two sets in half. Then last three sets were broke 4x.
Shoulders were really fatigued. Fun workout!
@ Kyle, sick dude!
@Skinner, you brought up a point I didn't even consider. That wod 1 was so inclusive that it definitely has skewed the results thus far. Thank man!
@Brent - thanks man...yeah I think I know what I need to do and you are not the first one who said that jump to 165 is brutal...played around with it last night.
Will
Warmed up and shoulders were really tired so I just did some handstand work and some HSPU's before finally finishing with my OPT double under nemesis "Flight Simulator". I have never been able to do this all the way through, but got it today in 10:25. Should have been a bit faster, but I kept tripping on the 15-10-5 finish...oh well, really happy to check this off my goal list.
Good luck everyone...we have been trained very well for this WOD....go get some!
"Will"
M/23/195
Like matt did heavy power sn single in 10 or so min with short breaks, and caught 210 in a squat.
Did 95x3 115x3 135x3 165x3 165x3 185x1 195x1 210x1 (caught in squat)
Pulls felt fine for me, i feel like not going to muscle failure and time management is key.
Used will wod as skill work hs walks were broken but got better towards the end and only first round of du unbroken
Being:
a. 75#: UB sets of 5x2, UB sets of 10x2
95#: ub set of 3
115#: ub set of 3
135#: singles until clock ran out
B: 12 climbs. Hands started to get pretty beat up so pulled the plug.
C: completed
It has been inspiring spending the last couple of weeks doing opt and seeing your scores and times. You all are absolute beasts. 12.2 is definitely going to be work for me. My previous max was 135 so it was good to be that up a few times today. Appreciate you letting the newbie on here. Great learning experience.
Yesterday's Being:
A. #95. Tried 102 and got one rep then failed the second one.
B. Increased speed steadily per minute from 2:15 to 1:58 for 500m time. Had a much harder time increasing my stroke rate, which only went from 22 up to 25 throughout.
Being
A. Did TnG sets of 5 for 75, 5 for 135, and 3 for 165. 135 felt light and fast but 165 will be a shit show. Hit one rep of 210 after that, easy as shit barely any knee bend.
B. 30 Muscle ups instead. Need to do singles when these fall off.
C. Done, felt more difficult than usual though.
Will
Use wod today as just skill work,,,,handstand walks felt really good and so did du's
Being
A. Snatch practice- TnG 3 sets of 10x 45# (each ~20s), then did 30 UB @45# (70s)- felt good, ~70 seconds- recovered quickly. Practiced changing plates- did sets of 3 TnG at 75#- felt easier than usual-100# didn't budge (mainly because my brain said no)
B. Rope ascents: 15 on a 15' from standing position- used legs
C. ghds - fast and ub
My plan for 12.2 is to get through the 75# with enough time to focus on trying to get 100#, at least once :)
Being
A - Touch and go at 75, sets of 10-15. Touch and go at 135, sets of 3-5. 165 did a double and singles.
Then wanted a taste of the transitions, so I did the following, changing my own weights and trying to go at a game pace.
20 reps @ 75 (15/5)
10 reps @ 135(5/3/2)
3 reps @ 165 (singles)
165 felt tough, but I found that I was more efficient and wasted less energy when i squat snatched here, as opposed to trying to pull it too high and over-using my arms. going to keep that in mind when i fatigue.
Resting today and going to hit 12.2 tomorrow. After 12.1 I pondered different startegies and I definitely could have done better, and as snatch is such a goat for me I want to do the wod tomorrow in case I feel strongly about a redo, which would be Sunday. This is against my original intentions but I am such a Crossfit rookie that every workout is a big learning experience for me. My goal is Regionals and I will not relent!
12.2 has Baird and McG written all over it!
Being
A. Worked on 45, 75, & 100. 100 felt fast. Hopefully, it will feel the same on Sat. Practiced some split snatches. Those were fun.
B. Did a couple climbs at 5' or so. Bothered my elbows so I stopped.
C. Complete.
Being:
TnG 45 and 75 (all power), the transition to 100 was tough...once I got it once I was able to put it up 5 more times but with at least 30 seconds rest in between...going to be interesting Saturday.
15 climbs 15' rope-12 min
No the for GHD
Will:
WU: jog, seated DB press x10 w/ 40, 55, 60
5 rnds HSW+DU: approx 14 minutes, slow pace, long walk to go outside for HSW
did some mobility work and judged my buddy on 12.2. He got 50 reps (his max is 155#)
Being
Worked TnG @ 95lb for a few sets of 3-5/ hit 115lb for a few doubles/ 135 for quick singles/ 145 for quick singles. The class was using all the 5lb plates we had so jumped from 145 to 165 and failed twice (squat). For some reason when I try to pull under the bar my left foot wants to go up on the toes and knee was driving toward the ground. I know I can get this weight if my footwork stays on point. Really want at least 61 on this...
+
7:38
+
Complete- about 45sec each set
Being
Few hours before, did about 45 minutes of moblity work with a local affiliate. Worked on some PVC technique work with one of the oly trainers.
A. 5-10 TNG w/75, Squat snatche & power snatch singles w/135
The squat snatches felt alot better then the power snatches.
B. Seated ring pullups, no rope
C. Complete unbroken
Will
24:46
5 m turn around for the HS walks
HS walks are getting much better
To many trip ups on the DU's in the first 3 sets, last 2 sets where much better
Being
Started in on the 15 minutes, felt great so thought I'd give it a run. Ran and got the wife and set up the camera. Got 67 with some push outs towards the end which I counted, as the standards weren't clear. 165 felt like it was tied to the ground! During warmups I was doing 3-4 165 tng's and and my 1 RM is 185 if that helps others plan. My form slipped as you'll see on the video especially as I get heavy and tired, so keeping better snatch technique will definitely help.
I'll probably repeat Saturday, I rested way too much on the 135s and felt fine after. Next time my strategy will be 6 on the 135 which won't be that big a leap, ant it will cut out one of the rest periods. Then just accept the singles with better technique at 165 and maybe I can cycle them faster.
Hope the video helps.
http://games.crossfit.com/judge/73044
Being
Practiced snatches only!
Just trying to get an idea of what to expect on Saturday for when I do WOD 12.2!
135lb will be interesting, should come close to 30. If I get a chance at 165, it would be a PR, so not likely, but you better believe I will give it all I got!!!
Good luck to all the Dawgs
Will: 26:47
Oops...long day
Being:
A. A few TnG sets of 5 @ 135, triples @ 165
B/C. Subbed 100 kipping pull-ups, 100 dips, 100 sit-ups, 100 hand release push-ups, not for time (75%) still didn't compare to leg less rope ascents :)
being
A. TnG sets of 5 at 30, 40 and 45 kg. A few singles at 50 kg. I need to pr by 4 kg at rep 31 on 12.2.
B. Never done rope ascent before. Practiced it in 15 minutes and made a coulpe of runs leg less.
C. UB, felt good.
Just wondering how many of you guys are wearing belts for this wod? I haven't worn one in years, but am thinking that anything that can help when you lost efficiency might be worth it...
Also, oly shoes, or no? I'm on the fence...
Will
18:30
Took too much rest between hs walks
F/30/5'3"/118lbs
12.2
82 reps. Goal was 90, but I'll take it.
Went 30 straight @ 45 with emphasis on breathing
75lbs was 6 sets of 4 & 2 sets of 3 which felt solid.
Had just under 5 minutes with I got to 100lbs. Singles all the way. Missed 1 rep with 20s to go then got it together to hit two more in the final 10s.
Hardest part was knowing if/when I was ready to go back to the bar. All in time.
http://www.youtube.com/watch?v=YO3uRTNNvZg
Get it Dawgs!
tyler, wear what you would normally wear for TnG power clean or power snatch work alone...as this will mimic that...wearing belts and shoes that you have not before will change diaphragmatic breathing, as well as posture, for some a benefit, for others a disaster
take this note everyone and put it on your wall:
- when close to competition and when competing, i will change nothing, i will believe that my training got me here, only my effort and intensity will increase
brandon, solid work on the flight simulator, well done!
@Shanna Great job!!! Very nice recovery at the end to get the last 2 reps!
Totally agree with James above. I don't have rhabdo as Baird has informed me that you can't have it without discolored urine, but the DOMS (which I am now pretty much over after 2 days off and 6 days since WOD) was probably helped brought on by having some caffeine before my Open workout, which I never do.
Trust in the training, do what you normally do, and let's kill it like we normally do Dawgs!
Whoohoo great job Shanna! Your form looked solid throughout!
Also - I'm not even changing what t-shirt I wear on lifting day. Good luck, dawgs!
Thx for the notes guys!
I also meant to comment that I used a narrower grip at lighter weights mostly b/c I tore my palm under my pinky finger with TnG pwr snatches on Wed with a wider grip. However, I like the feel of the narrower grip particularly at the lighter weights. I then got a bit wider as the weight increased.
However, I don't want to mess anyone up by suggesting you to change something now. :)
The Pukie acct on Facebook is at it again. Gag me with a spoon.
12.2 - 84 reps
Video
http://www.youtube.com/watch?v=hzVkD9hUrP8
Proper form kinda went out the door on this workout and did more of a muscle snatch. Painful to watch but seems to work better for me on high rep snatch workouts.
Recovered quickly after this workout but back is a bit tight from poor form...used alot of lower back and not much legs.
I feel healthy again and fully recovered from sickness.
12.2
60 reps.
Had 2 minutes to try to get 165 up. 4 solid attempts but couldn't convince myself to drop under the bar. Wasn't gassed, it's just a heavy weight for me. Fun one.
Went for a 1.5 m jog. Would've kept going except the tri-state (oh, ky, in) is under tornado watch.