happy with part 2, haven't done much metcon lately- not happy with A. Really wanted the 75 to continue upwards stream. I get under it but catch it in front of me. So i guess more mid hang, and less jumping!
Very stressful week finally took it's toll and I got sick - not too great timing considering I am organizing National championship in Submission wrestling tomorrow.
Would have liked the test today, but will probably be out for a few.
New Snatch PR!!!! 195#!!!!!! (88.45 kg) failed once before sticking it. Attempted 205 but got too greedy, plus I literally only had seconds to spare. I'll post the clip later. MetCon: 170 total reps (4 rds + 2 sc) Total: 258.45
175lbs that's a 15lb pr baby! And I hit it with 45 seconds to go so I quickly loaded 180 and was under it with it locked out but I got excited to early and dumped it on the drive out of the hole. Body weight snatch is within reach.
A: 79PR ( went 84 and got under it ) first ever attempt at either weight. B. 223 reps. -chin over bar kip, butterfly issue with subscap, felt so much harder ,slow work.
A. 50 kg (110#) not happy with this at all, but hoping to improve, i struggle at snatches a lot, theres a lot of mvements to link together. B. 4 rounds. pullups were limiting. squatcleans & DU's all unbroken
Went nuts and practically ran around screaming when doing the last reps of PS. A tribute to Ricky Bruch! First pb on 72.5 then little over a minute left and a fail on 75 + success on the buzzer! :) Please look at the video and have a laugh:
http://vimeo.com/14884810
Needed my brother dawg Martin barking at me on the triplet. Started fiddling with the weights and wasting time. Not very happy with that.
Snatch felt great until I got to 215 and then I missed it 4 times. Each time got under it and lost it forward. Very frustrated. Part 2 was tough. DU's weren't bad but pull-ups slowed me down as I usually broke up into 2 sets. Ready for a rest day.
88.45 kg (195lb tied PR) - failed at 3 attempts of 200#
252 reps (6 rounds)
Having no problem getting weight overhead but not dropping underneath the bar. Really need to work on OHS and snatch balance since my OHS 1RM is 20# less than my Snatch 1RM.
Squat Cleans really drained me. Flew through first 4 rounds but last 2 rounds I crashed.
Disappointed with today's performance. Going to hope I was just fatigued from the last two days.
Nothing really felt heavy or hard on the metcon just very winded. again hoping this was just from fatigue over the last two days but not sure. Did CTB on the first set of chins the COVP on the rest. Did 135 Sq Cleans instead of 120. I didn't want to do the EXACT same wod as our USAW/CF wod b/c I don't want to have any preconceived ideas going into it. I want to just go at it all out from the start. Hopefully that extra 15#'s made a big difference.
I think I'm going to go with Performance Menu + my own metcons (biased towards today's metcon) from now until the USAW comp. Performance Menu is already set to peak on that weekend anyway.
Coach/Greg/anyone Here is my snatch from earlier in the week (not going to max load) Any tips would be appreciated. Thanks http://www.vimeo.com/14869646
Any comments welcome. Had to chase the 78kg around a bit and am still shooting my hips up on the first pull, but I think the halting snatch DLs have helped my bar speed a lot. Two weeks ago I got 75kg but couldn't get any elevation on the bar at 77kg.
Snatch workup during 12 mins (135,155,165,175,185) I had 195 overhead but could not get it locked out.
AMRAP went well. Pull ups unbroken until 4th rnd. Felt like my form got a lot better on cleans in later rounds. Legs were torched after.
Started the day off by switching to omega 3 enriched eggs range fed. Awesome breakfast led into training. Now to relax and watch all the big college football games today.
Snatch felt awsome rushed at the end failed at 195# twice. The second part not so good. Squat cleans felt surprisingly heavy by the end. DU's let me down again!!
almost had 110 for the snatch.. hit it, but shoulders were soft in the bottom and i lost it and didn't have enough time left to attempt another. really pleased with today considering i worked 48hrs this week along with coaching in the evening, and being up at 4am today. i've cleaned up my diet and i'm really seeing the benefit!
Notes: First Saturday tester for me. Felt ok with snatches, got under 185# and overhead twice but just a little too much in front still. Not sure how to fix that.
Felt beat up during the metcon, just kept thinking about sweet potatoes and how much energy I was lacking. Grip fried too. (I know I have a wimpy grip but it seems to be getting worse.) All pullups were COVP.
No Test today. Had to sub for an affiliate competition and my neck/shoulder is still wrecked from yesterday.
I'd like to make this one up, though. Looks like fun.
In the affiliate WOD, could tell my metcon isn't as sharp as before, but that's probably the phase and part of the programming to help us hit so many PRs in the plympic lifts.
Snatches: 80/91/96kg(211#)/101x/101x - Of my two 101kg failiures, first one I caught is solid but right knee touched down. Second was a lockout but it fell behind me.
Metcon: 269 (6 rounds + 17 reps)
I am officially registered to compete at the USAW competition in the 94kg class. I wanted 7+ rounds so bad but didn't have it in me today. I'm happy though and this gave me some confidence regarding my starting weights for the event. Fun!
82kg (matches current PR)...wasn't fast enough getting under 84.
5 rounds + Cleans and CUs = 228.
been gone for a while trying to focus on fixing my Oly Lifting. Have made some significant improvements in both lifts as far as loads go. For the C&J, everything looks better. For the Snatch, I am steadily increasing my loads, but anything above 70ish kg and I have to Power Snatch it; flexibility/mobility is still a MAJOR issue for me.
Today was my first day back and that triplet crushed me. Haven't worked any conditioning in 6+ weeks. Coming back now as I expect a slight taper down for the comp on the 25th and then a ramp up again. Seems like a decent time to ease my way back in.
snatch- 86kg (92kg fail) triplet- 258 (6 rnds + 6) total~ 344 (for the triplet, did pullups on a stick between a pair of rings... this really smoked the arms as it dampened the effort at the bottom and felt like I had 2 pull the entire way 2 get over bar... grip was smoked as well... gd stuff!)
5 hrs rest
9/11 memorial stair run... 23:37 went 2 a local fb stadium... 50 stairs up... counted this as 2.5 flights... ran it as follows: up-over-down-over-up, etc... ran 45 of these intervals, or ~112.5 flights... felt gd...
Started some strong Anti-inflams a couple of days ago, and it's been incredible how much it has helped. Did some other wods the last couple of days to get the feel back after a couple of weeks away. Started on the snatch and felt really, really good. Heel hurt like hell on landing, but that was it. Missed PR, but apparently I caught the 96 with only 6" of hip drop. That's how inefficient my snatch is. Oly cert next weekend should help that. Definitely lacking energy on the triplet, but very happy with the workout.
Curt and Evy, did you guys register for next weekend?
9am in kg Snatch: 70/3 x 2, 82/3 x 3, 92/3 x 3 (felt waaayy better than thursday. Solid, easy) CJ: 85/3+1 x 2, 100/3+1 x 3, 112/2+1 x 3 Jerk: 100/3, 112/3 x 2, 127/2 x 2
5pm: 5 rounds of metcon for time: 6:32 used #125 on cleans. Dissapointed with this. Felt off.
Although I'm not crazy enoUgh to do pullups on a stick between rings!!! I second what unit says: grip was smoked. Need to work on this more. I'm gonna do some pacing drills with this wod. Great scores everyone!! Very impressive.
Missed 77 kg three times. Including one at the buzzer. I feel that my catch position is really limiting the amount of weight I can handle. I feel unbalanced and unable to sink back onto my heels.
Here is one of my attempts http://www.youtube.com/watch?v=8_BEbVBDk5U
Coach/Greg/Anyone, any thoughts on improving balance in the bottom position? I feel like I fall backwards when I overhead squat/snatch (inflexibility in hips or ankles maybe?).
Couldn't get to this one today will do tomorrow and carry over into the week. WIll be able to hit up a wods until thursday this week. I will be going out of town and will not be able to hit them all up. I will be taking some gear with me and making due. Even if it means KB Clean and jerks or Snatch. Will probably take my ruck and Jump rope. To easy not to.
80 comments:
Love me my Saturday testers.
Coach,
Busy work week coming up, just trying to plan ahead. Do we have doubles all next week as well?
Thanks for everything!
Evan
anyone know what the standard is for the pullups in the USAW open?
A: 72kg (75fff) Damn!
B: 6 rounds + 1 SC
happy with part 2, haven't done much metcon lately- not happy with A. Really wanted the 75 to continue upwards stream. I get under it but catch it in front of me. So i guess more mid hang, and less jumping!
Enjoy
Soren
72 kg
212 reps (5rds and 2 SC)
284 total.
my 5am workouts suck. I kind of just seem to cruise along at 90% effort in them.
I'm not sure what the USAW open standards are but I used COVP.
Very stressful week finally took it's toll and I got sick - not too great timing considering I am organizing National championship in Submission wrestling tomorrow.
Would have liked the test today, but will probably be out for a few.
New Snatch PR!!!! 195#!!!!!! (88.45 kg) failed once before sticking it. Attempted 205 but got too greedy, plus I literally only had seconds to spare. I'll post the clip later.
MetCon: 170 total reps (4 rds + 2 sc)
Total: 258.45
Going to the farmers market!
Snatch: 85kg
Rnds = 6; (252 reps)
total = 337
*first 5 am WOD in a couple weeks felt pretty slow today. Off to a wedding for the weekend.
A. 115lb PR!
B. had to use 65lbs for the squat clean. 5 rounds 2 squat cleans.
M.28.6'4''.225
working a day behind
part 1
a. Sn balance--225 (ohs=255, ratio=0.88)
b. 110, 121, 121, 132, 132 (really working on speed)
c. 235,245,255,265 (felt good)
part 2 later. Didn't get to part two of thurs programming last night. Still getting into east coast routine. Liking forward to test tomorrow.
Friday pt1.
A: 75/95/105f/105/115f/ 115/120fx3 = 85% (OHS PR 135 - seriously limiting my Sn)
B: 75/85/90/95/95
C: 165/175/185/195
Not sure if I will run tonight or do today's session. We'll see.
F/30/130
90#
3r + 12 pull-ups
41 kg
78kg and 213 Reps
So close to a BW snatch, missed 80kg 4 times all due to bar placement, each time it was just slightly in front and I couldn't hold it.
A. 79kg
175lbs that's a 15lb pr baby! And I hit it with 45 seconds to go so I quickly loaded 180 and was under it with it locked out but I got excited to early and dumped it on the drive out of the hole. Body weight snatch is within reach.
Part 2:
253 reps
(6 rounds + 1 squat clean)
47.7 (105lbs, 5lbs shy of PR)
181 (4 rounds + 7 PUs)
Snatch: 94kg (PR)
Triplet: 252 reps
Total: 346
Stuck 94k pretty clean. Attempted 96k twice but missed both.
Took entire summer off from metcons and felt it during the triplet, but I was happy to get 6 full rounds.
Snatch - 77.3 kg
Triplet - 215 reps
Pr is 175 pounds. Decided to skip that to try and get a new record at 180...was sooo close.
Felt pretty slow on the triplet. Could definitely tell that it had been a few weeks since my last "metcon" (in the cf sense).
75kg pr
252 reps *choked on last set of DU*
a: 70.3 kilos
b: 6rounds + 3
been zonked all week
A: 79PR ( went 84 and got under it ) first ever attempt at either weight.
B. 223 reps. -chin over bar kip, butterfly issue with subscap, felt so much harder ,slow work.
145#
4 + 2 cleans = 170
Ready for rest.
@BK
Rocked the BSc gear all week. Def helped with recovery. Hard week.
A. 50 kg (110#) not happy with this at all, but hoping to improve, i struggle at snatches a lot, theres a lot of mvements to link together.
B. 4 rounds. pullups were limiting. squatcleans & DU's all unbroken
61kg
+
148reps
75 kg PS, pb!
+
4 rounds+6/10 = 184 reps
Went nuts and practically ran around screaming when doing the last reps of PS. A tribute to Ricky Bruch! First pb on 72.5 then little over a minute left and a fail on 75 + success on the buzzer! :) Please look at the video and have a laugh:
http://vimeo.com/14884810
Needed my brother dawg Martin barking at me on the triplet. Started fiddling with the weights and wasting time. Not very happy with that.
Snatch- 165-175-(185PR)-195(Fail)
=84.1kg
Reps=294 (7 Rounds even)
20 pound PR and my first bodyweight Snatch! Definitely pumped!
The AMRAP was intense as hell
A. 93 KG
B. 7 Rounds (294 Reps)
Snatch felt great until I got to 215 and then I missed it 4 times. Each time got under it and lost it forward. Very frustrated. Part 2 was tough. DU's weren't bad but pull-ups slowed me down as I usually broke up into 2 sets. Ready for a rest day.
Snatch 190# 86kg finally a BW Snatch!!! 15# PR
228 reps first real metcon in awhile was smoked condition wise. weight was light!
A)86kg(190lb. 24lb. PR)
B)5 rds. + 1 sc (211 reps)
86.3+211= 296.3
88.45 kg (195lb tied PR) - failed at 3 attempts of 200#
252 reps (6 rounds)
Having no problem getting weight overhead but not dropping underneath the bar. Really need to work on OHS and snatch balance since my OHS 1RM is 20# less than my Snatch 1RM.
Squat Cleans really drained me. Flew through first 4 rounds but last 2 rounds I crashed.
Snatch- 195, missed 205 twice
174 reps
+
88kg
=
262
Disappointed with today's performance. Going to hope I was just fatigued from the last two days.
Nothing really felt heavy or hard on the metcon just very winded. again hoping this was just from fatigue over the last two days but not sure.
Did CTB on the first set of chins the COVP on the rest.
Did 135 Sq Cleans instead of 120. I didn't want to do the EXACT same wod as our USAW/CF wod b/c I don't want to have any preconceived ideas going into it. I want to just go at it all out from the start. Hopefully that extra 15#'s made a big difference.
I think I'm going to go with Performance Menu + my own metcons (biased towards today's metcon) from now until the USAW comp. Performance Menu is already set to peak on that weekend anyway.
OPT do you think this is a good idea? Thanks
190 # (86kg) Snatch
+
5 rounds + 6 cleans + 12 pull-ups
=
314
m/24/5'9/181#
185# (5# PR) Snatch...first bodyweight + snatch!
Snatch in kg: 84.1
Metcon: (used 125#'s)
5 rounds + 4 squat cleans = 224 rep
224 + 84 = 308
26/m/143
A: 61kg(tied Pr, got 63kg over head twice but couldn't lockout)
AMRAP: 210
88.45pr, 294
achieved goal of all unbroken, no misses in du's.
dialing in the pr-wod fueling. Much more energy this morning.
Going to sit this one out today. My knee just doesn't feel right and needs rest. Will hopefully pick it back up on Monday.
Awesome to see so many PR's!
Snatch - 225 (102.27)
Reps - 295
Total - 397.27 (chasing 400 whole time)
*I'll post video later
A. 190 pr- missed 195 3 times it gets there just can't stablize it. Next time for sure.
B. 6 rounds+4 cleans
Total=344
Made an error this morning and hit 61 kg instead of 55. Still slow work
Coach/Greg/anyone
Here is my snatch from earlier in the week (not going to max load)
Any tips would be appreciated.
Thanks
http://www.vimeo.com/14869646
M/21/195
A: 185 5#PR
B: 4 rounds
Happy with A. B is frustrating. Did first set all unbroken and in about 1:30 but probably went out too hard and fast..
70 kg (10 lb. PR)
252 reps
Best snatch form yet, PR 13 lbs. shy of body weight now.
Snatch: Got up to 78kg (PR by 3kg)
Metcon: 4 rounds plus 6 cleans=174 total reps. Got real slow after the first round.
Notes:
http://www.youtube.com/watch?v=Q0B9NgN1YZc 74kg snatch
http://www.youtube.com/watch?v=0IKvvQUFlXA 78kg snatch
Any comments welcome. Had to chase the 78kg around a bit and am still shooting my hips up on the first pull, but I think the halting snatch DLs have helped my bar speed a lot. Two weeks ago I got 75kg but couldn't get any elevation on the bar at 77kg.
Total:86kg + 213 reps= 299
Snatch pr today at 190. Before this cycle my pr was 160. Up 30 lbs on snatch but i have yet to improve my clean and jerk...
Snatch 1RM
93kg (205#, 5#PR)- failed x 2 @ 215#
triplet
312 reps
Squat Snatch - 86.1kg
(190lbs)pr by 5#!
AMRAP = 253 (6rnds + 1 clean) @56kg
Good day of training
Snatch workup during 12 mins
(135,155,165,175,185) I had 195 overhead but could not get it locked out.
AMRAP went well. Pull ups unbroken until 4th rnd. Felt like my form got a lot better on cleans in later rounds. Legs were torched after.
Started the day off by switching to omega 3 enriched eggs range fed. Awesome breakfast led into training. Now to relax and watch all the big college football games today.
Good job on the p.r's everyone.
A) 190# NEW PR
B) 5 2/3 + 4 DU
Snatch felt awsome rushed at the end failed at 195# twice. The second part not so good. Squat cleans felt surprisingly heavy by the end. DU's let me down again!!
Sorry.
86+ 232= 318
47.7 kg (105# - 5# PR)
172 reps (4rds + 4 cleans)
almost had 110 for the snatch.. hit it, but shoulders were soft in the bottom and i lost it and didn't have enough time left to attempt another.
really pleased with today considering i worked 48hrs this week along with coaching in the evening, and being up at 4am today. i've cleaned up my diet and i'm really seeing the benefit!
228 reps felt like shit did fight gone bad yesterday felt real worn down
79kg (175#)
221 reps (5rounds+5+5)
Notes:
First Saturday tester for me. Felt ok with snatches, got under 185# and overhead twice but just a little too much in front still. Not sure how to fix that.
Felt beat up during the metcon, just kept thinking about sweet potatoes and how much energy I was lacking. Grip fried too. (I know I have a wimpy grip but it seems to be getting worse.) All pullups were COVP.
A. 80 kg (PR by 5kg)
B. 215
Snatch: 82kg (Pr)
Rounds: 5+6sc+10chins (226reps)
Total: 308
No Test today. Had to sub for an affiliate competition and my neck/shoulder is still wrecked from yesterday.
I'd like to make this one up, though. Looks like fun.
In the affiliate WOD, could tell my metcon isn't as sharp as before, but that's probably the phase and part of the programming to help us hit so many PRs in the plympic lifts.
39/6'2"/204
Snatches: 80/91/96kg(211#)/101x/101x - Of my two 101kg failiures, first one I caught is solid but right knee touched down. Second was a lockout but it fell behind me.
Metcon: 269 (6 rounds + 17 reps)
I am officially registered to compete at the USAW competition in the 94kg class. I wanted 7+ rounds so bad but didn't have it in me today. I'm happy though and this gave me some confidence regarding my starting weights for the event. Fun!
September 11, 2010 4:26 PM
Sq Sntch 138
4 rnds
@ OPT
Squat Snatch 172lbs, 3 off my PR
5 rounds +6+12
Part 1 78 kg PR Squat snatch
Part 2 5 rds + 3 reps.
82kg (matches current PR)...wasn't fast enough getting under 84.
5 rounds + Cleans and CUs = 228.
been gone for a while trying to focus on fixing my Oly Lifting. Have made some significant improvements in both lifts as far as loads go. For the C&J, everything looks better. For the Snatch, I am steadily increasing my loads, but anything above 70ish kg and I have to Power Snatch it; flexibility/mobility is still a MAJOR issue for me.
Today was my first day back and that triplet crushed me. Haven't worked any conditioning in 6+ weeks. Coming back now as I expect a slight taper down for the comp on the 25th and then a ramp up again. Seems like a decent time to ease my way back in.
68kg + 173
pr by 7kg
snatch- 86kg (92kg fail)
triplet- 258 (6 rnds + 6)
total~ 344
(for the triplet, did pullups on a stick between a pair of rings... this really smoked the arms as it dampened the effort at the bottom and felt like I had 2 pull the entire way 2 get over bar... grip was smoked as well... gd stuff!)
5 hrs rest
9/11 memorial stair run...
23:37
went 2 a local fb stadium... 50 stairs up... counted this as 2.5 flights... ran it as follows: up-over-down-over-up, etc...
ran 45 of these intervals, or ~112.5 flights... felt gd...
~gm2
Snatch:96 Kg
+
Triplet: 210 reps =
306
Started some strong Anti-inflams a couple of days ago, and it's been incredible how much it has helped. Did some other wods the last couple of days to get the feel back after a couple of weeks away. Started on the snatch and felt really, really good. Heel hurt like hell on landing, but that was it. Missed PR, but apparently I caught the 96 with only 6" of hip drop. That's how inefficient my snatch is. Oly cert next weekend should help that. Definitely lacking energy on the triplet, but very happy with the workout.
Curt and Evy, did you guys register for next weekend?
9am
in kg
Snatch: 70/3 x 2, 82/3 x 3, 92/3 x 3 (felt waaayy better than thursday. Solid, easy)
CJ: 85/3+1 x 2, 100/3+1 x 3, 112/2+1 x 3
Jerk: 100/3, 112/3 x 2, 127/2 x 2
5pm:
5 rounds of metcon for time:
6:32
used #125 on cleans. Dissapointed with this. Felt off.
Although I'm not crazy enoUgh to do pullups on a stick between rings!!! I second what unit says: grip was smoked. Need to work on this more. I'm gonna do some pacing drills with this wod. Great scores everyone!! Very impressive.
Decided to do the recovery run. 20 minutes with the dog. Nice and relaxing.
Joey et all:
Movement standards for the USAW/CF are posted on the CF Journal.
70 + 255 reps= 325
Missed 77 kg three times. Including one at the buzzer. I feel that my catch position is really limiting the amount of weight I can handle. I feel unbalanced and unable to sink back onto my heels.
Here is one of my attempts http://www.youtube.com/watch?v=8_BEbVBDk5U
Coach/Greg/Anyone, any thoughts on improving balance in the bottom position? I feel like I fall backwards when I overhead squat/snatch (inflexibility in hips or ankles maybe?).
Thanks
A- 92kg (#205)
B-252 Reps
252+92=344
**Thought for sure I was going to get a Snatch PR today, but I'm still stuck at 205**
A- 92kg (#205)Failed 8 times before sticking it.
B-216 Reps (weak)
216+92=308
Couldn't get to this one today will do tomorrow and carry over into the week. WIll be able to hit up a wods until thursday this week. I will be going out of town and will not be able to hit them all up. I will be taking some gear with me and making due. Even if it means KB Clean and jerks or Snatch. Will probably take my ruck and Jump rope. To easy not to.
A. 61 kg
B. 5 Rnds +8 reps 218
CTB pullups
Snatch 67,5kg
Amrap 5 rounds + 6 sc
Total 283,5
A: 46kg (100lb) weak today...i ate really bad yesterday and I can feel it!!
B: 5 round+ 6 squat clean
rough day for me! all squat cleans and chin ups were unbroken
Helped family move all day. Lots of heavy furniture lifts. About 6 hours total moving.
84 kg snatch
222 reps (5 rds + cleans + 6 pullups)
Total = 306
A:70.5K - 20# PR!
B: 190 (4 rds+6+12+4)
Total= 260.5
Excited about the snatch PR. It feels great to be generating more power.
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