sat, june 26, 2010

2011
A. Push Press/Push Jerk/Split Jerk - 1.2.3 x 5; rest 4 min
B1. Snatch Grip Push Press @ 12X2; 4,4,4,4; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 4 x 4; rest 2 min
(pull chin over alternate hands per rep)
+
As many rounds in 7 minutes:
1 HSPU
5 Push Press from rack - 135#/95#
5 L Pull Ups

2010
part 1:
"Gwen"
Clean and Jerk - 15,12,9; rest 5 min MAX b/t sets
(pick weights as needed, they can go up and down, bar CANNOT rest on ground at any time in set; score is weight used in kilos per set multiplied by the reps - i.e. 80 kg x 15 + 85 kg x 12 + 90 kg x 9 is score)

rest as needed

part 2:
For time:
12 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
9 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
6 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders

post loads, scores and times to comments

54 comments:

Soren said...

A: 70,75,75,77,77kg
B1: 60,62,64,65kg
B2: 4x4 with 12kg

5 rounds

Lovely tight feeling on the decent on B1, but a lot better than trying to catch it with spine!

OPT; L Pull ups, supine grib or overhand?

Did it with sup grib but has normally done it with overhand

Soren

Garage Crossfitter said...

A1. Close Grip Bench Press @ 30X1; 8,8,6,6,4; rest 2 min
135 155/165 175/195(3)-no spot

A2. Supinated Chin Ups @ 41X0; 3-4 x 5; rest 2 min
35 45 50 55 70 (4)

B1. Seated Parallel DB Press @ 31X2; 6-8 x 4; rest 90 sec
*did single arm
30,35,40,45(6)

B2. 1 Arm KB torso row @ 2011; amrap/arm - 2pd/1.5pd x 4; rest 90 sec
*first set 55lbs 10 reps, then 2pd, 6 reps last 3 sets

C. DB External Rotation @ 3010; 6-8/arm x 3; rest 45 sec b/t arms
*focused on perfect form
15x3

Pelvic strengthening exercises

Eric S said...

2011.

A. 95, 105, 115, 125, 135
B1. 95, 100, 105, 110
B2. 25, 30, 35, 35

3 rounds. PP nearly killed me. After 1st set, locking out was tough.

DeeJay said...
This comment has been removed by the author.
Pfeifdog said...

M/30/6'4"/245

A: 185,195,205,215,225
B1: 165,165,165,165
B2: @BW

6 rounds

B1 struggled holding the 2 count in the rack.

Steve Howell said...

Booked my flight to LA for the games yesterday! can't wait to cheer Mike,DJ,OPT and all other beasts on!

This last week has been crazy busy with well needed rest for me. Back at it monday.

John Joseph said...

2011 from 6/21- forgot to post it yesterday
Part 1
Avg 330 m per 1 min
43 HSPU's in 10 min.
Part 2:
A. Snatch Grip DL
185# 175 165 165 165
B. HH Power Snatch
95# 97.5 100 100 100
C. GH Raises w/ Bands
8 8 8 8

2011 From 6/22
A1 CGBP 8,8,6,6,4
155 175 195 195 205
A2 Sup Chins
4 4 4 4 4 - These were easy and for some reason adding weight didn't even cross my mind
B1 Seated Parallel DB Press
30 30 30 30
B2 1 Arm KB Row w/ 1.5 pood
R/L 11/10 9/10 8/8 7/8
C DB External Rotation
10# db for all sets; focusing on hitting tempo

Carrie McG said...

A. 85, 95, 105, 110(PP pr), 95
B1. 85, 90, 95, 100
B2. All with small band
+
3 rounds
HSPU rx'd (YAAY!), and instead of LPU did 5 regular pullups and 5 K2E. PP was hard because after long PP/PJ work my chest gets all rash-like, inflamed and painful.. perhaps I should stop crashing the bar on myself?

deepak said...

"Gwen"

70 x 15 = 1050
75 x 12 = 900
80 x 9 = 720

total = 2670

Chris Dunkin said...

2011
A. 195,200,205,210f (2nd PJ),210f (2nd PP)
B1. 95,105,110,115
B2. bwt,bwt,10lbsf 3rd rep, 10lbs complete

1.5hr rest

7 rds

Brian said...

June 13 wod for 2011

part 1:
Run 60 sec @ 85%
Rest 5 min x 8
(perform HSPU practice for 10 min b/t sets 4 and 5)

Part 1 as Rx'd with runs in Vff's. First time in Vff's in approx 1 month due to pinky and foot prob. Felt okay.

50 HSPU completed. First six off perfect pushup handles, then 5 head to floor at top of min for remainder of time.

Brian said...

part 2 in a little while...

k.jones said...

2011

* DID HQ'S WOD WITH BROTHER IN LAW BEFORE STARTIN TODAYS WOD. ENDED UP WITH A 19:51.

A1. 155/175/195/215(f on second s.p.). * rested two minutes then did 3 s.j. in a row of 215. Need to start heavier from now on.

B1. 95/115/115/115. Feel real tight in shoulder on way down. Going to stay light on these for awhile.

B2. all 4 rx'd with BWT.

C. 7 rounds. Fell one rep short on L pullups

DeeJay said...

2010 part 1 -

"Gwen"
69kg x 15 = 1035
74kg x 12 = 888
80kg x 9 = 720
total score = 2643

** failed twice at 80kg x 15 before my stubborn ass dropped down the weight.

Last time I did Gwen:
190 x 10
175 x 12
185 x 9

Not happy with today's scores. I'm pretty pooped, first am WOD in quite sone time...

part 2 - 11:57

Michael FitzGerald said...

2010
Pt 1.
70 kg x 10 = 700- failed at 10 (grip & too slow).
70 kg x 12 = 840
72 kg x 9 = 648
Total = 2188
+
Rest 45 min

Pt 2.
9:28 (grip was smoked from Gwen)

Michael FitzGerald said...

2010
Pt 1.
70 kg x 10 = 700- failed at 10 (grip & too slow).
70 kg x 12 = 840
72 kg x 9 = 648
Total = 2188
+
Rest 45 min

Pt 2.
9:28 (grip was smoked from Gwen)

Eric Montgomery said...

2011
A. 70kg, 75, 80, 85, 90 (fail split jerk #2, couldn't push under bar)
B1. 60kg, 65, 70, 75
B2. 16kg, 16, 20, 20

Part 2 (10 mins later)
6 rounds + 1 HSPU as Rx'd.

Brandon said...

2011
A. 185/205/215/225(f-3rd SJ)/205
B1. from behind neck: 155/175/195/215
B2. BW x 4

Rest 5 mins
7 rounds + HSPU, 2 PP
Brandon

Andrew said...

30/m/5'10"/179lbs
2011

Part 1:
A. 155, 165, 175, 185, 195
B1. 135, 145, 155, 155
B2. BW+10lbs plate x4x4

Part 2:
6 rounds (subbed with bent knees for L-pullups. overhand grip)

A: I read it wrong and rested only 2min between rounds. Felt good. Last rep was a bit of a press out.
B1: felt good. Could have been heavier, but was minding the shoulders.
B2: in retrospect, I should have dropped the 10lbs and been more strict.

Part 2: felt fine, but I still can't do L-pullups with knees straight..

Melisa C said...

2011

Training at the Y and an Oly coached came and talked to me and worked with me on my snatch for about 1/2 hour before training. Loved the free coaching!

A. 95, 100, 105, 115, 120
B1. 85, 90, 95, 100
B2. All BW

Part 2 - shoulders SMOKED, can still barely move my arms.
Did 2 rounds plus 1.5.3
HSPU not full ROM, they are tough for me on a good day, never mind after annihilating my shoulders. :)

Erik Luber said...

2011
A. 40 kg, 40, 40, 45
B1. 25 kg, 25, 30, 30
B2. BW, 10, 10, 20 (failed tempo on last rep)
+
5 round & 1 HSPU

Thoracic mobility. Need more of it. Whenever I try to push any kind of weight on the PJs/PP I can always feel it in my lower back. Felt strong on PUs and LPUs. Going to yoga today...it will take time, but eventually I will fix my hunched spine.

Mike McGoldrick said...

A. 135,155,185,205,225
B1. 135,185,225,245 (Pause at the top was difficult)
B2. All BW
+
7rds & 2Push Press

Sorry guys, still a newb here. I only took a 2 minute rest between the last set of B2 and the amrap. Is this correct?

Good workout today. Clavicles are destroyed.

Thanks.

tania said...

2010
Pt 1.
32 kg x 15 = 480
36 kg x 12 = 432
40 kg x 7 = 280
Total = 1192
should have gone heavier on 15 and 12 but failed going overhead set of 9
+
Rest ~ 20 min
Pt 2.
~19:00 rx'd
Struggled with the decision to scale or not to scale the wall ball in part 2. The coach in me was saying that rx'ing would change the energy systems involved and change the intended training effect, but the athlete in me did not want to go to Affiliate cup unprepared for high rep 14lbs wall ball shots. So there you go- rx'd it was, wall ball shots in sets of 5 all the way, muscle ups in triples and doubles and double unders unbroken.

PRM said...

2011
A. 115/125/135/145/150
B1. 65/75/85/90 (this was really more shoulder flexibility work than strength work)
B2. BW/10/15/20

Part 2: 3 rounds as rx'd. Probably should have scaled PP

PTS said...

A. 125,135,145,155,165
no rack at the lake so had to clean all weights to start.

B1. 95,105,115,125
B2. weight so all were bw only.

5 rds. had to clean weight before PP.

Thad said...

2011

A. 115, 125, 135, 145, 155
B1. 95, 110, 120, 3/130
B2. All BW x 4

+
1 Rnd rx'd
2 Rnds 2 negative HSPU & 115 PP

Left shoulder getting stronger but seems to fatigue quickly

Anonymous said...

Great day at CFP...had the pleasure of competing against 2 fine teams also going to California after placing top 6 at Northeast regionals. Crossfit Milford and Crossfit USA...Great competitors with HEART!

I did part 2 of todays posted workout with the exception of ring dips in place of muscle ups....

30 ring dips..horribly broken and no depth today
Wall ball 30.
Double under's 50
15 ring dips
30 Wall ball
50 double under's
5 ring dips
30 wall ball
50 double under's
9:12

Comp workout:
Squat clean ladder UNBROKEN 10-1
CTB ladder 1-10..broke after round 5
400 double unders done as a team

Alex Duncan said...

2011
Been sick last two days, but back feeling strong today.
A. 150, 160, 170, 175 fail on 2nd PJ, 172 Good (2 pound improvement from last time)

B1. From behind neck: 135, 145, 152, 155x3

B2. 12#x4, 20#x4, 20#x4, 20#x4

AMRAP 10 minutes after
5 rounds, as rx'd. Push Presses were heavy! All L-pullups UBs.

Brent Maier said...

38/6'2"/197

2011:
Morning: Colorado Springs Crossfit WOD @ the park
A Jerk Complex: 50/60/70/80/91kg (200#) - Failed last time we did this but nailed it today.
B1 SGPP: 40/50/60/65kg (143#) - Bad at lowering weight so kept the weight light and increased hold times to 3-4 seconds.
B2 WGAPups: 10/15/10/10# - Difficult

AMRAP: 7 + 3 reps

Jenny said...

Skipped clean and jerk because team workout had cleans. Scaled part 2 -- first ever timed muscle-up workout!

7-5-3 muscle ups
wall ball and d-u as rx'd
18:12

Then team workout at noon. Cleans, CTB, more double-unders . . .

Stephen B. said...

A. 185/195/205/215(f)/215(1pp, 2pj, f on sj)
B1. 195(3...didn't catch properly and bar slid off shoulders)/215/225(f)/225(3)
B2. 41#/44#/47#/50#...with vest

...not nearly as strong on this wod as the last time we did it...was failing on weights I was making on the 18th.

+

6 rds + 1 hspu + 1 pp

Lucas said...

A. 100, 140, 155, 165, 175
B1. I just used the bar and I still had shoulder pain.
B2. Body weight as Rx'd

AMRAP-5 rounds+6 reps

sHELLy said...

'Gwen'
45 x 15 = 675
48 x 12 = 576
50 x 8* = 400
= 1651
*didn't get 9th rep all the way up.

Rest 20min(ish)

Pt: 2
24:24

Julian Cruz said...

A.155,165,175,185,195 (F on 3rd SJ)
B1.115,125,140,155
B2.BW,10,10,10
+
5 rounds

Haven't done snatch grip pp so didnt know where to start. Should have started heavier. Lost count on the amrap wasn't sure if it was 5 or 6.

Chris Martin said...

A.155,165,170,175,180-f on 1st split)
B.1- 95,135,150,155
B.2-10,15,15,15
+
5min later
3 rd+2hspu neg.,5PP,4 L-PU`s
Turns out i really don`t like snatch grip push press.
My head was not into today`s workout.In-laws are in town so I`m pretty distracted/frustrated.

Brian said...

June 13 wod for 2011

approx 5 hrs rest

part 2:
A. Snatch Grip Dead Lift @ 6011; 6-8 x 5; rest 2 min
B. High Hang Power Snatch - 3-4 x 5 - 80% effort; rest 1 min
C. GH Raises with bands @ 20X0; 12-15 x 4; rest 90 sec

RESULTS:
A. 135x8, 155x8, 165x8, 175x6, 185x6
B. 95x4, 115x4, 135x4, 140x3, 140x3
C. 4 sets of 12 - BW only with partner holding legs and towel under knees

Notes: SnDL hard to keep tempo and grip hurt thumbs. HHPS did not know where to start and 140 did not feel 80%. Last rep was sloppy. GH raises hard again with controlled fall. Still getting used to new methods and exercises.

Chris Fodera said...

m/32/69"/175#

2011

Part1:
A. 145, 150, 160, 170, 180
B1. 75#, 85, 90, 90
B2. BWT, +20#, +20#, +20#

Part2 (after 15 min rest):
5 rounds + HSPU + 2 Push Press

- Shoulder inflexibility killed me in B1. Keeping it in the rack position for 2 seconds was challenging. Started off with 135, but couldn't keep it racked. Dropped to 95 and same thing. Problem identified; really need to work on it.
- Have a set of Jerk Blocks in my Garage Gym and thank heavens for them; made today much better or it would have turned into a lot of cleaning.
- Missed the 2nd PJ at 180, so did 3 PJ and 3 SJ there.

Poly said...

Had football game today, so did a 15 min metcon in morning with no weights.

Part 2:
3 sacks, 3 tackles, 1 int, 1 Td, 1 2pt Convert, 100+yds receiving. Man does this training convert to real athletic performance.

Lauren said...

43 x 15=645
50 x 12=600
52 x 9=468 (dropped one rep)
=1713


part 2
28:06

Joel B. said...

A: 145, 155, 165, 175, 175
either I didn't warm up enough, weak today, or the bar at work used last time is lighter and I mistakenly thought I did 185 last week.
B1: 120, 130, 140, 165
was thinking 5 sets, so should have started a bit heavier. 165 was perfect weight to end though
B2: bwX4 sets

no rest, then 4 rounds exactly. shoulders done.

Lisa M said...

No kids for the weekend and the sun is shining so had to forgo the workout for golf as these are rare circumstances. Shot a 78 and an 80 so it was a pretty good day hopefully catch up tomorrow.

DAVID X said...

A. 135/145/155/160/165
B1. 125/135/140/145
B2. 30/35/40/45
Metcon: 5 rds + 1 rep hspu

david83 said...

A1.)175/180/195/200/202-F

B1/B2.)135/8/140/8/155/4/160/4

C1.) 3 rounds plus 2 pp

Marshall said...

Back from my break, tried to take it a little easy today. I'll be doing some shift work for the next few months, interested to see how it will affect my workouts if at all.
A. 95,105,115,125
B1. 95,95,115,125
B2. BW,35,45,45

5 rounds of the triplet completed.

Ben Priestley said...

2011
A. 135#/145#/150#/155-f(on 2nd SJ)/ 155-f(on 2nd SJ)
B1. 65#/75/85/90
B2. 4x4 ub at BWT

3rds + 1HSPU sub (subbed pike off 24" box, hands on paralletes)

Notes: on SJ fails, weight was plenty high, need to focus more. Dive through!

Craig said...

A. 145/160/170/185/195
B1.115/135/145/155 ( behind neck)
B2.bwt x4
+
8 rounds.


A. felt good, good speed.
B1. started too light. wasn't challenging.
+
glad there was only 1 hspu. shoulders are fatigued.

mhamilton said...

35/m/5'10"/170lbs
2011

A. 95,115,125,135,145f
- no SJs the last set. Need lots of work on form/technique.
B1. 95,115,125,135
- these felt very awkward
B2. BW,BW,BW,BW
- let legs down at the bottom.

+
3rds + 1 + 2

Paul Klein said...

2011 done on 6/27/2010

A. 165/180/190/195/200
Sticking 200 took everything I had.

B1. 145/155/160/165
B2. 10/10/10/10 still nursing a tear in left hand

+

5 rounds even
Just couldn't hit the hspu in the sixth round.

Jonathan3sinclair said...

2011

A. 60, 65, 65, 65, 70kg
B1. All sets with 40kg
B2. All sets with BW

No time for AMRAP

Old Dawg (Hari) said...

Wednesday, June 23 Part 1:

A: 65, 65, 65, 65, 65
B1: 125, 130, 135, 140, 145
B2: 12+8, 12+8, 12+8, 12+8, 12+8
C: 25, 15, 15, 15, 15

Sean Cummings said...

2011
A 135, 135, 145, 155, 165
B1 135, 145, 145, 155
B2 All bwt x35lbs

4 rounds complete

Benny Ahlstedt said...

2011

A 65-70-75-75-70kg
B1 60-50-50-50kg
B2 all BW

4 rounds +hspu

Michael said...

2011: performed 7/3

A. 135,145,150,160,170
B1. 105,115,125,135
B2. BW - mistakenly did 4 each hand, so 8 each set

+

6 rounds even - decent transition time btw stations.

A - felt MUCH better than last time. Able to keep strict PP and go heavier. Kept Snatch PP light because holding at the top was really stretching out my shoulders.

Very pleased with the HSPU metcon. Normally, I can barely do HSPU and definitely not after heavy shoulder work. I kept these strict and they felt good. Still working through intense lower ab soreness that I think is still holdover from abdominal surgery. Tough time holding L. Need to regain strength and flexibility in lower abs.

Overall, this volume has really worn me out. I'm excited for lower volume, greater intensity.

Rooney said...

m.28.6'4''.225lbs

2011: performed 7/3/10

Couldn't get into a box for this one, so had to modify a bunch with what I had at a hotel-like gym.

A.155,165,175,185,185
*modified as follows: only had a curl bar and limited weight, so I did 2.4.6 and split jerks were with heaviest DBs at the place--50#.

B1. Smith Machine Seated Sn Grip Behind-the-Neck Press--no idea how much the weight actually was b/c the bar is def. not 45lbs.
B2. BW

+

7 rounds. Had time for at least another HSPU, but was kicking up against a narrow column and almost back-planted.