Febbers:
A1. Dead Lift - 1,1,1 - 70% effort for all 3 sets; 180 sec
A2. Ring Dips - 15,15,15; 180 sec
+
20 double unders, 5 breaths x 10
+
5 sets of 10 unbroken knees to elbows
Marchers:
A1. Power Snatch @ 11X1 - 2.2.2 x 5; rest 120 sec
A2. Close Grip Bench Press @ 30X0 - 4.4 x 5; rest 120 sec
+
5 sets:
25 unbroken box jumps - 20"/14"
Row Sprint 200 m @ 100%
rest 2 min
post loads and notes to comments
10 sec rest b/t drops - 2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight
OH. MY. GAWD.....
ReplyDeletetoo cute for words!!!!
:o)
omg... coach... ur little one is just 2 cute and precious!... u can't help but smile!...
ReplyDelete~gm2
Love the pic, she is full of great energy and I love the fact that we have the same sunglasses !!!!!!
ReplyDeleteOn the tempo strength wod... Does 10/20% drop weight mean you take 10-20% off the weight for each drop and does 10% drop for each set mean drop the weight 10% each set.. Any explanation would be great?
ReplyDeleteA1. (kilos) 55/50/45, 55/50/45, 52.5/47.5/42.5, 50/45/40, 45/42.5/40
ReplyDeleteA2. 75/65, 75/65, 70/60, 65/60, 65/60
Boxjump/row: 1:23, 1:26, 1:26, 1:27, 1:30
Never really got up too 100% in the row. Jumps felt good. All sets pretty easy apart from last on were timing started to get a bit off.
A1) 135-130-125/ 130-125-120/ 125-120-115/ 120-115-110/ 115-110-105#
ReplyDeleteA2) 165-155/ 155-150/ 150-145/ 145-140/ 140-135# more like 4 seconds down for all
+
All box jumps were unbroken and very fast.. no rest..
Row times: 36 sec./37 sec./39 sec./38 sec./37 sec.
Everything felt good today.. especially the box jumps.. very explosive as were the Power snatch.. probably could have started heavier..
Did I Do the Correct Weight Rx for parts A??
I am competing in sectionals on Feb 27-28 and I would like to start following this site's WOD's.
ReplyDeleteWhere on the previous WOD schedule should I begin to follow the WOD's in order to peak at the correct time.
I know there are a lot of variables but just wanting to find out what date would be most suitable.
I'd be more than happy to provide more info if needed. Thanks.
Brian
A1-95/85/75 for all 5
ReplyDeleteA2. 155,135/155,140/160,145/162.5,147.5/165,150
BJ/row-1:35,1:30,1:31,1:30,1:30
Brian, follow Febbers from Jan 27th forward until Feb 13th...today is Jan 27th for you,,,then follow as planned, then the 27th / 28th will hit right on where the 13th hits this weekend..make sense?
ReplyDeleteOPT, thanks for the quick response, I'll start today as Jan 27th. Much appreciated.
ReplyDeleteKevin, sets should/may/might look like this for snatch:
ReplyDeleteset 1 - 100,95,85
set 2 - 95,90,85
set 3 - 90,85,80...
Marcher 46/5'8"/160
ReplyDeleteA1. 145(PR)/135/125, 135/125/115, 125/115/105, 115(6), 115(6)
A2. 175/165, 165/155, 155/145, 145(6), 145(6)
Metcon: 1:19, 1:21, 1:20, 1:20, 1:19
Long to warm up the snatches but got to single rep pr (then did 2). Last two sets of both A1 and A2 I did't bother dropping weights - just straight sets. Hassle with getting weights on and off - did as fast as could - any tricks here?
Metcon was just right amount of rest - box jumps got smooth -rowing burned after them and very hard to maintain pace. Back is sore.
@ OPT 7AM
ReplyDeleteBW 175#
A1. PS @ 11X1 2.2.2x5 rest 2min
128,118,108
118,108,98
108,103,98
103,98,93
98,93,88 (all split power & nothing else from here on)
A2. CGBP 30X0 4.4x5 rest 2 min
175,165
165,155
160,155
157.5,155
155,155
5x 25 unbrkn BJ@20"&200m row sprint
rest 2 min
1:30/1:25/1:28/1:33/1:31
I was not going to break the BJs if it killed me. And I didn't. Good break thru for me. I finally feel confident in unbrkn BJs
Marcher:
ReplyDeleteA1. 80-75-70-65-60 I dropped 10% after every set, ooops.
A2. 110-105-100-95-90, tempo felt good and slow on way down and explosive on way up.
B. Box jump/row metcon: 7min 07 sec total. First round was 1min 21 sec.Did the entire wod as a total and then took off the rest time.
Box jumps were unbroken and fast at 16".
Felt better today, energy not 100% and still super sore across chest and shoulders from Sunday.
A1.
ReplyDelete125/120/115
120/115/108
115/108/100
110/100/90
100/90/88
A2.
179/169
169/159
159/154
152/142
142/132
met con- only did 3 sets. late for work
BJ-unbroken x3
row 38/40.8/39.1
A1:
ReplyDelete(140-125-110)
(125-110-100)
(110-100-95)
(100-90-85)
(85-80-80)
A2:
(175-155)
(155-140)
(140-125)
(125-110)
(110-100)
Everything felt nice and fast except for the second snatch at 140 which had a small press out.
Box Jumps- fast, unbroken
Rows- all in the 37 second range. Damper setting of 10.
Coach, I also am competing on Feb 27, 28. Before you told me to follow marchers and i just wanted to double check that to make sure i'm on the right schedule. Thanks.
ReplyDeleteA1: 125/115/105; 120/110/100; 115/110/105; 110/105/105; 105/100/100
ReplyDeleteA2: 135/125; 130/120; 125/115; 120/110; 110/105
Box Jumps: unbroken x 5
Row: 41/43/44/45/45 sec
Shoulders pretty sore, a couple of press-outs on the snatches. Calf felt ok during jumps.
A1: 95 the whole way through, as I am really working on technique with the lift. But I also did some 95 pounders from Technique boxes at a high hang.
ReplyDeleteA2: 205/185, 185/175, 175/165, 165/155, 155/145
+
1: 1:19
2: 1:15
3: 1:14
4: 1:15
5: 1:19
a1. 150,140,135., 135,125,125., 130,125,125., 125,120,115, 115,115,115
ReplyDeletea2. 185,170., 175,170, 170,165., 165,160., 160,155
1:20, 1:12, 1:14, 1:18, 1:14 (total)
34.4, 34.1, 34.5, 35.8, 36.3 (rows)
A1:
ReplyDelete(115-110-105)
(110-105-100)
(105-100-95)
(100-95-95)
(100-95-95)
A2:
(150-145)
(150-145)
(145-130)
(135-125)
(135-125)
Box Jumps- unbroken 18"
Rows (500 pace): 1:28.4 / 130.7 / 128.2 / 128.9 / 127.2
A1.) Set 1: 82.5-77-71.5 then realized I wasn't going to be able to drop 10-20% each time with the weights that were available... Sets 2-5: 77-71.5-66
ReplyDeleteA2.) All sets were 65-55... chest is still pretty sore and I'm not that good at any grip bench press. Getting better though.
Met Con: 1:18, 1:17, 1:17, 1:17, 1:17
Did this one with Chad Action today, which really helped to push me on the row. Maintained a 1:56/500m pace or less each time.
A1. 145/135/125; 145/135/125; 135/125/115; 135/125/115;125/115/105
ReplyDeleteA2. 185/165; 185/165; 165/155;165/155; 155/135
No rower so did SDHP, these don't trash me like a real rower, all 5 sets finished in 1 min or less.
A1. The snatches felt good and I probably started too light, which is why I didn't drop by 10% every set.
A1. (kg) 55-50-45/50-45-40/47,5-45-42,5/45-42,5-40/42,5-40-40
ReplyDeleteA2. (kg) 85-80/80-75/75-70/70-65/65-60
+
5 rounds:
25 UB BJ's @ 20"
30 double unders
2 min rest
1:06, 1:11, 1:26, 1:26, 1:36
Another good session. First time doing close grip BP. Snatch was so, so. No rower and i did not want to die from boredom so i refused SDLHP. Happy with the sub. Interesting with two different jumping qualities after each other.
A1.119/114/109 x 4 sets
ReplyDeleteA2.173/153 x 4 sets
+
All Box Jumps were unbroken
Recorded row averages over 200m, damper 6.5
1 - 1:32.1
2 - 1:32.1
3 - 1:32.1
4 - 1:27.5
5 - 1:27.5
A1.70kg/60/50 x 4 sets
ReplyDeleteA2.160/150 x 4 sets
+
B. 500avg = 30-39
1 - 1:11
2 - 1:12
3 - 1:15
4 - 1:17
5 - 1:16
Trained with my sugar Katrina "Black Kat" today. Good times having a lifting partner.
Snatches are improving big time for me! Only 12kg's to go until body weight Power Snatch!
A1. 145/135/125, 135/125/115,125/115/105,115,105/95,105,100,95
ReplyDeleteA2. 175/155,165/145,155/145,145/135,145/135
1.12,1.15, 1.17,1.12,1.08.
Played with damper to gauge power ,10 was best
A1. 135/130/125, 125/120/115, 120/115/110, 105/100/95, 95/90/85
ReplyDeleteA2. 175/165, 170/160, 165/160, 160/155, 155/144
+
5 rounds of:
10 unbroken box jumps, 20"
200m row
2:00 rest
Snatches could have started 5 lbs. heavier every set. Benches could have been 10 lbs. heavier every set. Cut the BJs since I haven't done any in a couple months. Felt good. Rows were all under :37.
A1
ReplyDelete145/140/135
135,125,120
130,125,120
125,120,115
120,115,115
A2
155,145 (started to light)
175,165
170,165
165,160
160,155
1:31
1:27
1:24
1:25
1:25
I am VERY happy with my box jumps, i am FINALLY seeing an improvement. My two biggest weaknesses, L-ups and box jumps, and im seeing lots of improvement with both, awesome! THANKS COACH!
A1. 130/120/110 x 5 sets
ReplyDeleteA2. 172/132,172/137,177/142,182/52,184.5/154.5
Average pace/500m for rows was 1:32, 1:33.6, 1:34.5, 1:34.9, 1:32.8
Box jumps felt really good, rows got progressively more painful.
There's a good chance I missed the boat on loading for A1 & A2 because I could add weight on the bench and I stayed at the same weight across the board on the snatch but I was feeling really good here. I might be in trouble tomorrow as that will be day #4.
A1: 155/140/135,140/135/130,135/130/125,130/125/120,125/120/115
ReplyDeleteA2: 180/165,165/145,145/135,135/125,125/115
+
5 rounds
24 unbroken box jumps 24"
30 Double unders
times 1:14/1:24/1:27/1:20/1:18
thats 25 unbroken box jumps*
ReplyDelete* Also I started too heavy on the PS should have gone 140/135/130 for all the sets.
*Bench press started to light should have started heavier.
Man OPT, I go to the gym to train, not do math!.......Have to bring my abacus tonight!
ReplyDeleteA1:
ReplyDelete175/165/155
175/165/155
150/140/130
150/140/130
140/1430/120
A2:
202/192(2)
192/182(3)
182/172
182/172
177/167
Rows:
:34.2 - 1:25.5
?
:37.8 - 1:34.5
:36.2 - 1:30.5
:35.5 - 1:28.7
OPT, while were on the subject today, what are the competition weekends the Feb and Mar programs are targeting? I've still got some time to adjust but mine is on Mar 20-21.
ReplyDeleteM/32/5'7"/170
ReplyDeleteA1:
138/128/118
138/128/118
138/128/118
138/128/118
138/128/118
A2:
185/185
185/168
185/168
185/168
185/168
Rows:
UB/1:32
UB/1:39
UB/1:38
UB/1:38
UB/1:33
I pushed the Box Jumps and rows really hard which is good because I should have use more weight with the Snatches and Bench Press. Shoulders still bugging me. Gonna try some RICE today.
Marcher
ReplyDeletem/31/69.5"/175#
A1. 135/125/120, 125/115/105, 115/105/100, 110/105/100, 105/100/95
A2. 185/165, 165/145, 155/145, 145/140, 140/135
Couplet:
- Total Times: 1:21, 1:13, 1:15, 1:23, 1:17
- Row Times: 36.7, 36.4, 36.6, 36.8, 36.9
Nutrition/Supplementation
- PreWO: 16g BCAA-G, 5 Creatine
- PWO: Shake (32gP: MRM Metabolic Whey, 1 scoop Refuel), 8g BCAA-G, 5g Creatine
- 60 min later: tilapia, broccoli, apple, almond butter
Notes
- I overestimated my ability to do math quickly in my head. I wish I had gone in with the numbers pre-planned.
A1: Should have started slightly heavier. Found my form to be much better today.
A2: Think I could have gone slightly heavier here as well. Maintained a very close grip...about 6 inches b/t hands and kept elbows in all the way (up and down)
Couplet: Had a little difficulty keeping the pace below 1:30 on the last row...was hanging out right at 1:30 for most of it. Felt pretty good...25 BJs and 200m (individually) are about my threshold for 100% effort w/out significant performance/pace drop.
47/183
ReplyDeleteA1. 65/60/55, 60/55/50, 55/50/45, 50/45/40, 45/40/40
A2. 91/80, 85/80, 80/75, 75/70, 70/65
All in Kilos.
Couplet: Done but no fun. Jumps steady but not completely unbroken on last 3 sets. Rows felt rough, 40.3, 45.2, 43.3, 43.4, 43.7
A1. 125-120-115/135-130-125/ 135-130-125/135-130-125/125-120-115
ReplyDeleteA2. 130-125 x5 times
Metcon 20" BJ all unbroken, 200m row
Total Times: 1:23/1:24/1:18/1:23/1:18
A1: 150-140-130/140-130-120/130-120-110/120-115-110/105-100-95
ReplyDeleteA2: 185-175/175-165/165-155/155-145/145-135
B: total working time: 8:35
row times:36,38,38,38,38
A1. 135/125/115
ReplyDelete130/115/105
120/110/105
115/105/100
110/100/95
A2. 185/165
170/155
160/150
160/155
160/3x155
Couplet
Total working time 1:27, 1:27, 1:21, 1:22, 1:26
Box jumps all unbroken
m/25/196/6'3"
ReplyDeleteA1. 125/115/105, 125/115/105, 115/105/95, 115/105/95, 115/105/95 Form Improved throughout
A2. Difficult to go hard without spotter: 165/155 all sets
Box Jump/Row
Total Times: 1:17/1:17/1:21/1:15/1:12
Row Times: 36s, 36s, 39s, 37s, 34s
All Box Jump fast, unbroken
A1.90,85,90/85,80,75/80,75,70/75,70,65/
ReplyDelete75,70,65
A2.125,120/120,115/115,110/110,105
/105,100
Metcon: (didn't time sets just pulled the erg times from the monitor)
Round 1. UB/0:45.2
2. UB/0:44.2
3. UB/0:44.1
4. UB/0:43.8
5. UB/0:43.3
felt sore this morning from yesterdays workout. The power snatches and close grip benches felt good. I did the 4th and 5th set the same in the snatch since I was running out of weight to drop off the bar. Probably could have started higher in the bench, will do next time close grips come up. I was alone in the garage training, so I did my best to strip weights in 10 seconds during the drop sets, but the reality of it is that most of the time it probably took more than 10 seconds to drop weights and be back into starting position. I did go as fast as possible dropping weights though. I did not time rounds on the metcon, but I did all box jumps unbroken, and then I pulled my erg times. The first set was not 100% on the sprint because I forgot to adjust the foot stretchers on the erg, so I was struggling trying to keep from flying off the erg.
Depending on how my work schedule goes tomorrow I may end up catching a WOD at CrossFit Portland while I am in town. It'd be fun to train with others, plus it's an awesome group there.
A1.
ReplyDelete120/115/110
115/110/105
110/105/100
105/100/95
100/95/85
A2.
185/175
175/165
165/155
155/145
145/135
+
1:10/1:13/1:15/1:14/1:09
A1. snatches felt good. shoulders tired
A2. good starting weight.
good metcon.
A1-A2
ReplyDelete1. 165x2,160x1,155x1 - 215,205
2. 155,150,145 - 205-195
3. 150,145,140 - 195-185
4. 145,140,135 - 185-175
5. 145,140,135 - 175-165
1. 1:13 (foot strap malfunction)
2. 1:07
3. 1:13
4. 1:15
5. 1:17
A1. 155, 150, 145
ReplyDelete145, 140, 135 x 4 sets
A2. 235, 225
225, 215 x 2 sets
215, 205
210, 205
BJ & Row
1:13
1:20
1:20
1:16
1:18
a1. 125 120 115, 120 115 110, drop 5# etc
ReplyDeletea2. 165 155, for all. started to light but but myself felt a little sketchy to go higher
All box jumps unbroken
:34, :36, :37, :37, :35
A1.(160,155,150)(155,150,145)(150,145,140)(145,135,125)(125,120,115)
ReplyDeleteA2.185-185,185-175,155-145,145-135,135-135 Was short on time Changed interval to 90s rest.
+
5 sets:
25 unbroken box jumps - 20"/14"
Row Sprint 200 m @ 100%
rest 2 min
1.1.20
2.1.14
3.1.10
4.1.14
5.1.16
A1. Snatches
ReplyDelete(155-150-145)
(150-145-140)
(145-140-135)
(140-135-130)
(135-130-125)
A2.
(170-165)
(165-160)
(160-155)
(155-150)
(150-145)
Box jumps-Row :
-1:05
-1:07
-1:09
-1:10
-1:12
***I took a nap this afternoon and ending up sleeping for 5h straight... I was nauseous in the beginning of my training but manage to get trough niow I feel great and its time to go sleep I don't know how this will go, Big Camomille tea I guess :)
A1. 135-125-120
ReplyDelete125-120-115
120-115-110
115-110-105
110-105-100
A2. 205-195
195-185
185-175
175-165
165-155
Metcon: 1:13, 1:16, 1:15, 1:15, 1:13
Felt better and better as I went through the workout today. Dropped between my double snatches (less than 2 seconds, regrip and go)... controlled decents would've killed my hands.
ReplyDeleteA1: Snatches in KG.
84/80/74
80/76/72
76/72/70
76/72/70
76/72/70
A1: NGBP in KG
100/90
94/90
94/90
94/90
92/86
WOD splits:
1:08
1:09
1:12
1:14
1:11
For both A and the WOD I found the rest intervals perfect. Each set was hard at the end, but I felt fresh at the beginning.
LOVE IT!
marcher
ReplyDeleteA1. 145/135/125
135/125/115
125/115/105/
115/105/95
105/95/95
A2. didn't do due to right shoulder i'm trying to nurse back to health before march 20.
box jumps - broke rd 3 and 4 at 20, other rounds rx'd
rows: 34.1, 34.4, 36.4, 38.3, 38.2
the c2 is a legitimate torture mechanism.
A1.
ReplyDelete150/135/120
140/130/120
135/125/120
135/125/120
135/125/120
A2.
225/215
215/205
205/195
195/185
185/175
Box jumps all unbroken
Row times were; .35, .35, .36, .35, .36
Form was the limiting factor with the snatch.
febbers...
ReplyDeleteused 90sec rest instead of 180... 2 min rest bw parts...
A1- 405 / 405 / 405
A2- unbroke x3 sets
B- unbroke x10sets ... ~3:39
C- rested 5 breaths bw sets ... ~1:44
wod time ~ 18:40
time 4 IM bball game...
~gm2
Marcher
ReplyDeleteA1: 140/135/130, 130/125/120, 125/120/115, 110/105/100, 105/100/95
A2: 165/155, 160/155, 155/150, 150/145, 145/140
Rest 1/5 hours.
Couplet was good. All box jumps UB and landed on the box in full hip extension. Used 21" box, felt easy.
Row times: 35, 36, 36, 37, 36
Notes:
A1: Right weight for all, first couple were a little iffy with a small press out. Got a lot more explosive. Still really need to improve this.
A2: Should have started higher, around 175?
Couplet: Happy with it, legs were burning on the row.
March:
ReplyDeleteA1: 80/75/70; 75/70/65; 70/65/67.5;65/62.5/60; 62.5/60/60
A2: 95.5/93; 93/88; 88/85; 85/80; 80/75
Box jump/Row times: 1:22/1:22/1:22/1:25/1:25
A1.
ReplyDelete142-127-112
127-112-102
112-102-97
102-95-87
85-82-77
A2.
165-155
155-145
145-135
135-125
125-115
All box jumps unbroken
38.3/38.3/38.3/38.5/37.6
Felt very uncomfortable snatching tonight, box jumps were easy, rows were painful.
Marcher:
ReplyDeleteA1 85#.....*
A2 205/185 remaining sets the same...
Box Jumps*/Row times: 41sec/41/42/41/40
*Ankle feeling better but still not messing with it
Nutrition:
10g Glutamine x 2
5g creatine x 2
40C/40P post wod
Comments:
Snatch work went great. Row is getting better but theres alot of work to be done!
I have my Cert next weekend. Im worried about what im supposed to do the two days at the cert. Would it be wrong to go all out on the WOD'S that they put us through? Many have told me Fran..
A1:
ReplyDelete165/155/145
155/145/135
155/145/135
145/135/135
135 X 10 unbroken(had a sudden burst of energy)
A2:
195/175
195/175
185/175
175/175
175/175(3)
Metcon: 1:17, 1:15, 1:17 (stopped after 3 rounds...shin splints)
A1. 80/75/70; 75/70/65; 70/65/60; 65/60/55
ReplyDeleteA2. 80/75; 75/70; 70/65; 65/60
BJ's were harder for me than usual on the metcon. Had a little slip on R3 and then broke at 21 at the last round... I don't know why really. Should have pushed through
Rows- :44, :44, :45, :45, :46
Notes: A1. should have tried doing split catch and may have been able to go heavier, but technique is starting to feel better. A2. WAY too light. Never done close grip before so wanted to do something I knew I could do, but should have started at 95.
Really happy with row times and felt like I gave 100%
f/137/5'5"/24
This comment has been removed by the author.
ReplyDeleteMarch
ReplyDeleteA1. 165/145/135, 160/150/135, 160/150/135, 165/145/135... had to cut 5th set due to time. Snatches weren't very smooth... caught myself bouncing the bar off my hip and raising my hips too quickly off the floor.
A2. 200/185, 195/185, 195/185, 200/185... wasn't sure how it was supposed to feel, so no comments I guess.
B. 1:14, 1:15, 1:14, 1:14, 1:14 - box jumps were quick... rows sucked around the 100m mark... tried to pull 1:30/500m pace or below each set.
38/6'2"/198
ReplyDeleteA1 PSx2.2.2:
(176#) 80/70/65kg
(165#) 75/70/65kg
(160#) 72.5/70/67.6kg
(154#) 70/67.5/65kg
(149#) 67.5/65/62.5
A2 BPx4.4:
(209#) 95/85kg
(187#) 85/80kg
(176#) 80/75kg
(171#) 77.5/75kg
(165#) 75/72.5kg
B BJ+Row: with 24" box jumps
1: 36.3s
2: 38.4s
3: 38.8s
4. 38.5s
5. 37.5s
Notes: I can't tell you how bad my hands, fingers, arms, shoulders, and butt hurt right now. Kyle and I busted this out with exactly the same weight today. It worked out perfectly today with our weights. I'm toast, no mas coach!
A1.
ReplyDelete135/125/115
125/115/105
115/105/95
105/95/95
95/95/95
A2.
165/155
155/145
145/135
135/135
135/135
Box Jump/Row Couplet:
1:24 - for got how to use rower
1:15
1:16
1:20 - slight pause
1:18 - slight pause
Notes: I was in major hury today and only rested 1 min b/t sets in first part so I was all over the place. Found it hard to change weights within 10 sec. Should have planned weight changes better but had limited options. Snatches need work, good thing I have Oly Cert with Coach B coming up! The box jumps were good on my knee! Very happy...PT is paying off and I cancelled my appointment with the surgeon.
Nice shades Hannah!!!
ReplyDeleteDidn't have enough time to fit in the met con. Had good intentions of going back after picking kids up from school, and driving kids to and from dance...but just didn't make it...
A1)83.5, 76, 71/ 76, 68.5, 66/ 70.5, 60.5, 55.5/ 63, 58, 53/ 58, 55, 48
Wish I had started heavier here. Numbers don't exactly follow the pattern they were supposed to either?!? Wasn't very focused today...too preoccupied about being a little short on time.
A2) 110, 95/ 105, 95/ 90 (thought I had 95 on the bar here), 80/ 80, 72.5/ 72.5, 67.5
Tempo was good on these
32/74.5"/180
ReplyDelete@CFC
A1:
135/125/115
125/115/105
115/105/95
95/85/75
A2:
175/155x3
155/135x2
Rows: 40s/41s/39s/40s/40s
kyle, stay the course
ReplyDeleteA1.
ReplyDelete45kg/40/35
42/40/35
40/37/35
37.5/35/32.5
37/35/32.5
A2.
55kg/50
52.5/50
50/47
47/45
45/45
+
Row slowness (/500 m):
1:40.0
1:46.9
1:46.3
1:48.9
1:47.0
Wasn't feeling too great today, but was good to work with a bit lighter weight on the snatches, learned a little something with my hips...
Focused on minimal movement on the BJs, instead of jumping _up_ off the box, moving horizontally off the box. Legs were smoked after the row.
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ReplyDeleteA1. 155/145/135 x 5 sets
ReplyDeleteA2. 225/205, 215/205,205/185, 195/175, 185/165
Box hops unboken
Row ave pace
127, 128.8, 130.7, 131.8, 131
A1.
ReplyDelete141/131/111
131/126/111 X 4
A2.
173/153 X 3
163/153 x 2
BJ ubX5
Rows: 38,40,42,42,40
Times: 1:19, 1:20,?, 1:25, 1:25
Good warmup today, but gym was crowded, should have used more weight, but form, and tempo felt good.
Marcher:
ReplyDeleteA1. 95-85-75, 85-75-65, 75-65-55, 65-65-65, 65-65-65. I stayed at 65# the last two sets because it was really light. I should have started with more weight but my shoulders were smoked from MUs yesterday.
A2. 125-115, 115-105, 105-95, 95-85, 85-75. Thinking maybe my grip should've been closer.
Box jumps 15", used 4 45# plates. All unbroken except set 2 when I lost my rhythm for a second and had to reset. Row: 1:54 pace, 1:58pace, 1:59 pace, 2:00 pace, and 1:47 pace(found my second wind, or more accurately my first).
March
ReplyDeleteA1:
155/145/135
145/135/125
135/125/115
125/115/105
115/105/95
A2:
245/225x3
225/205x2
BJ: all unbroken
Row: 40/40.1/38.7/39.4/40.5
Brandon
A1. (Kilos)
ReplyDelete40-40-36,6
36,6-36,6-32-2
32.2X3
32,2X3
30X3
A2.
55X2
49X2
44,6-42.2
42,2X2
40X2
BJ+row
1.21
1.23
1.25
1.23
1.21
A1: 155# down to 95# on last set
ReplyDeleteA2: 155#x1, 175#x4
15:34 total time, 7:34 total work time.
Previous snatch PR is 155# and that was my starting weight today.
Metcon felt good. Box jumps are getting a lot better. I just have to be sure to extend my hips fully when doing them unbroken.
A1. 155-135-115,145-125-105,135-115-95,125-115-95,115-105-75
ReplyDeleteA2. 205-185,195-175,185-155,175-145,165-145
BJ's/Rows- AVG 1:18 Damper 5.5
Fun WOD but lots of math going on in my head.
A1:
ReplyDelete(176#) 80/70/65kg
(165#) 75/70/65kg
(160#) 72.5/70/67.6kg
(154#) 70/67.5/65kg
(149#) 67.5/65/62.5
A2:
(209#) 95/85kg
(187#) 85/80kg
(176#) 80/75kg
(171#) 77.5/75kg
(165#) 75/72.5kg
BJs: Unbroken
Row times: 37.8/39.3/39.6/39.3/37.1
Wasn't going for a PR but 80 kg snatch is a PR for me so I'm happy with that.
Marcher
ReplyDeleteA1. 135x2,115x4
135x3,115x3
135x3,115x3
115x6
115x6
A2. 205,185
195,185
195,185
185,185x3
185,155
BJ's unbroken (felt strong and fast)
Rows (in secs): 34,37,38,38,38
trying to strip the weight got to be too crazy so i just dropped it once per set
A1. 155 145 135 x 5
ReplyDeleteA2. 205/185 195/175 x 4
B. thought the rows were 250 so that's what i did.
1:47 1:45 1:45 1:47 1:46.
first three box jumps unbroken. last 2 had short pauses at 22-25.
real happy with the box jumps. seem to be easier today.
A1: 165, 150, 140. 150,140,135. 140,130,120. 135, 125, 115. 125, 115, 100
ReplyDeleteA2: 35lb/28lb, 28/23, 23/18, 18/15, 15/10
BJ/row: 40,43,42,45,45.
Notes: A2: sub weighted ring dip
Row: put 90 second on the clock. Finished Jumps and then finished out time with 45 lb SDLHP.
Dreaded starting the workout. Glad I did it, felt good once I got started.
Marcher:
ReplyDeleteA1: 88, 83, 78
83, 78, 73
78, 73, 68
68, 63, 58
58, 53, 48
By the 3rd set I felt some serious speed through the middle! Fun progression - educational.
A2: Anyone else's shoulders still hurting from the chest slapping push-up day?
95, 85
90, 80
85, 75
75, 65
65, 65
Felt bad that I had to start so low.
20" inch box, all jumps unbroken.
Total meters rowed 2,467
total time for B, 22:10
Meant to add to comment above that I misread instructions and did 2minutes of rowing as opposed to 200M each round.
ReplyDeleteA1. 155/145/135x3, 160/155/145x2
ReplyDeleteA2. Grip just on either side of the center knurling. 145/125, 165/145, 185/165x3
+
All unbroken, total working time, damper at 5:
1.16, 1.16, 1.18, 1.20, 1.22
As you can see I struggled with setting the loads and the intent of the A1/A2. Got it honed in towards the end. This was my first ever drop set workout, so I just did the best I could and worked hard.
A. Set 1+2: 50-47.5-45 kg, Set 3: 47.5-45-42.5 kg Set 4+5: 45-42.5-40 kg
ReplyDeleteB. Set 1+2: 70-65 kg, Set 3: 65-62.5 kg (3 reps), Set 4+5: 62.5-60 kg (set 5 60 kg, 3 reps)
+
1:27 min, 1:21 min, 1:21 min, 1:25 min, 1:32 min
Logistic reason forced me to split the A1-A2 into, A and B. Never did close grip, so I don´t know if shoulder width is to narrow or wide. Boxjumps ca 40 cm, step-up board, really tired legs so the rowing was hard even though I had the damper at 5.
Oh yeah, and a video of my first snatches:
ReplyDeletehttp://vimeo.com/9405127
Feed-back is appreciated! :)
Bear, looks pretty good. You do a great job bringing the bar through your hips and not bending your arms too early. But once you go past your hips you don't bend your elbows enough and you let the bar swing too far out away from your body. It looks like you are swinging the bar around your body instead of moving your body around the bar. Focus on keeping your elbows high and outside with the bar closer to your body. Hope this helps. Good work though, most people really struggle getting the bar through the hips without pulling early, you have a good first pull, nice speed through the middle.
ReplyDeleteA1. 165/155/145x 5
ReplyDeleteA2. 255.235, 245.235, 235.225, 225.215x2
Box jumps unbroken
subbed 20SDHP's for rows
rds were: 57,56,56,57,57
Made it work in the garage here at the brother-in-laws place with all steel plates.
This comment has been removed by the author.
ReplyDeletea1. 175/165/155, 170,160,150x4
ReplyDeletea2. 195/185, 185/175x4
B. Box hops unbroken on first 4 sets. Tripped up on last set at 14 i think. Legs were gone.
Row splits: 1:18, 1:19, 1:19, 1:21, 1:33(just holding on for last set. I was dead.)
This wod smoked me. Im done. Felt ill after. But i love it.
A1.
ReplyDelete145/140/135
135/125/120
130/125/120
125/120/115
120/115/115
A2.
180/175
175/170
170/165
165/160
160/155
BJ:
UnB x 5
Row:
:37.7/:38.2/:40.6/:41.8/:40.1
A1.
ReplyDelete95/90/85
90/85/50
90/85/80
90/85/80
90/85/80
A2.
115/105
110/105
110/105
110/105
105/100
B.
14.40 rx'd
Marchers
ReplyDeleteF/32/112
A1.
80/75/70
75/70/65 (failed on the second 75 rep @75 and the second rep @70)
70/65/60
70/65/60
65/60/55
A2.
80/75
75/75 (75 was too easy so I just stayed at 75)
80/75
80/75
75/75 (did all 8 unbroken at tempo)
this was not challenging for me at all and I really wish I would have gone heavier, but I had never done close grip bench before and the warm-up sets felt more difficult than the work sets
B. 15:17 total time so that would work out to 7:17 work time.
figured out the box jumps pretty quickly, but the row killed, stayed at an average pace of 1:55 thanks to Melisa C, who wouldn’t let me settle for a 2:00 pace
A1:
ReplyDelete145/135/125
145/135/125
145/135/125
145x1(failed on 2nd rep)/135x1(failed on second rep)/125x2
135/125/115
A2:
225/205(failed on rep 4 of 205#)
225/205(failed on rep 4 of 205#)
215/200
205/195(failed on rep 4 of 195#)
200/185(failed on rep 3 of 185#)
box jump/row:
14:30 rx'd (6:30 working time)
not a great day lifting...everything felt heavy...snatches felt particularly slow...met-con was fun...need more rest tonight
Went through the motions on Part A:
ReplyDelete115/105/95 for power snatch
165/155 for bench press
Skipped Part B.