"experience more than results"
Question for coach or anyone else who knows the answer. For the 2 pood KB squat cleans. Is that 2pd in each hand or 2 pd in total? Gracias!
I think it's in both hands. You start with it grasped in the hang as normal, then clean it into a goblet squat position - At least I think that's the technique?
mon 1 novA 50-60-70-80-85-85 kgB Strict CTB, 3 reps x 5C 5 sets of 20 ub dus + 4 stair jumps (ca 3.5 m elevation)Not feeling well the past 2 weeks, tried a comeback last monday but apparently it was to early. Will cut loads shamelessly and at least do the movements.
2:08,2:08,3:12,2:49,2:50,3:08 = 16:15 working time. kb squat cleams were the killer.
PTS - Did you do the Kettle Bell Squat Cleans with one in each hand?
Subbed 33 inch box jumps and 2x 75lb DB squat cleans (one in each hand).4:10, 4:10, 4:45, DNFCalled it after 3 sets, my body is destroyed and I ran out of time. First workout in a while i've quit on.
1 KB used for squat cleans, dead lift grip off floor pulled into goblet squat position, stand, then repeat
Just wondering if there r any big dawgs in richmond va or near there. Looking for a place to workout ill be working in a hospital there for a month. If there r any plz contact me 9109785191 thanks
yesterdays WOD:A1. 85kg, 90kg, 95kg (f), 92.5kg, 95kg, 97.5kg (f)A2. 3x16kg, 3x24kg, 3x32kg, 3x36kg, 2x40kg, 1x40kgno wattage for rows.
http://www.youtube.com/watch?v=Vas8MAsENLk&feature=relatedfound a video on youtube for the KB squat clean...assuming this is what coach wants...except bring the KB to the floor every rep...if im reading it correctly
1:59,2:09,2:16,2:22,2:26,2:34airdyne b/t sets
Steve: I did it as Coach described below. My puny little legs were smoked each round by that point. Impressive work today C. Dunkin. Angelo those squat cleans with 75/H must have been absolutely brutal.
2:22,2:22,2:26,2:31,2:40,2:27Very, very tough. Had a huge wave of lactic acid rush through after the PC on round 5 and had to take a few breaths before starting BJ. BJ were tougher than I expected and KB squat cleans crushed my quads. Pleased I got through it. Angelo - I'm impressed you got through three rounds doing 75# in both hands. That must have sucked.
Also - any big dawgs in the Nashville, TN area?I am moving there in 2 weeks and would love to train with another dawg in the area. Let me know!You can e-mail me at firstname.lastname@example.org
3:00, 3:12, 2:49 and 2:44Went at about 75-80% after only getting 3 hours of sleep last night. I rest 3 minutes between rounds and did single rope jumps between rounds. Ran out of time and rolled with 4 rounds and ended up doing burpees and leaping over a 20" box versus vs just jumping up 12".All reps done unbroken. Power cleans were easy, 30" box jump was pretty simple, KB clean was tough and the burpee box hurdles were pretty easy too. Looking forward to the singles this week.
1) 1:422) 1:553) 2:274) 2:285) 2:236) 2:35Head feels like its floating
@ AngeloHat goes out to you brother. Have no idea hw you got through 3-4 rounds of that with 2 2pd KB. And a 33" BJ. Great job
1: 2:362: 2:393: 2:234: 2:015: 2:156: 2:21NOTES: Not Rx, scaled to ability and availability of equip at the globo; outcome was still the same-it sucked, def felt the burn.
Trying to get back to the training routine after opening up our CF box last week, not so easy;-)2,432,542,532,40No time to finish the last two rounds before tonights 1:st class. Spent the most time on the kb sq cl
Holy Hell that was FUN!!!2:312:342:352:362:392:32rowed for active rest. The KB squat cleans were killer!!
1. 2m08s2. 2m18s3. 2m21s4 2m32s5. 2m32s6. 2m21s*Didn't know I had to touch the ground every rep for the KB squat cleans. I just followed the youtube video I looked up last night. Everything else Rx'd
1. 2:53; 2. 3:05; 3. 3:29; 4. 3:31; 5. 3:52; 6. 3:47the part in the FAQ about empty stomach is VERY applicable on today's training. easy airdyne for active rest although the later rounds were just mainly trying to stay upright and keep the petals in motion for the first minute or so.
2:34, 2:53, 3:05, 3:15, 3:15,2:55I did 1pd for KB cleans, I did them wrong - used 1 KB and did 5 on ea side for every round, I saw proper form posted after I completed the workout.Will do workout Thurs then off until Wed to give myself a recovery after the Mid Atlantic Hopper.
2:322:423:073:193:333:16155 was tough and felt pretty gassed after the rounds. Holy legs...
1:331:481:581:592:172:04goal was sub 2 for allyep that was tough...
6.45, 6.15, 6.13, 6.25, 5.45, 6.10sub'd with 2 70lb db's - very challenging to hit the db's in proper postion to maintain balance into the squat... and this ate up my time. the other movements were mostly unbroken.
That was painfulTotal working time: 13:02Thanks for the great programing, Coach. I'm getting after it as much as I possibly can with the schedule.
Damn, Rory. Good work.
Awesome work Rory! 12:00pm in KGSnatch built to 115/1 missed 122.5/1 x 2Clean off blocks: built to 140/2, missed 145 on second repPush press (again): built to 115/1 did 120/1 yesterdayBacksquat: 145/5 x 33:30Only did 3 sets of metcon, broke off on third...lower back and legs had nothing from earlier.1:36, 1:50, 2:53! Kb cleans destroyed back integrity. Found myself looking at the kb on third set.;
Just an interesting note, I tested my vertical before my 12pm weight session @ 31"
1:522:081:552:202:412:43wow. Last couple rounds were nasty.stationary bike between rounds....very slow.
m.28.6'4''.225lbsLast two days:MondayA1. 205x3;215x2;225,235(tied PR), 240F, 235F, 225A2. 50x3, 60x3, 70x2 for the restB. Row sprints--didn't keep watts or pace--total distance=1293mToday:Didn't touch the ground with KB every time. Did the WOD before James's clarifying post.2:02; 2:05; 2:12; 2:20; 2:24; 2:32This was really tough. As a lot of other people have said, it felt pretty good through first two movements, slowed down a lot for last two.
3:153:233:323:403:443:50Maybe not the greatest intensity today. Box jumps and burpees were what slowed me down in the later sets, pretty consistent on the power cleans and kb cleans.
found out i have a trigger point in my tricep from smashing it on the ghd handles about 2 1/2 months ago...sends shooting pain and weakens my arm all the way down when spending time in the front rack...so no cleans or jerks for a while...subbed 105# power snatch for power cleans.2:40,2:33,3:16,2:43,2:45,5:55round 6 cut my shin open on the box jumps after laying on the ground in pain/almost puking...finished the round slow
1:422:142:352:492:372:31Legs were destroyed on middle two rounds. Felt like they flushed out for the last 2. Hard as hell mentally and physically.
1- 2:122-2:513-3:194-3:165- -6- -Called it after the 4th set. As Nathan H alluded, back integrity became an issue on the kb squats. My form deteriorated from strong and upright to "gnarled-slinky" midway through round 3. So with a shooting back cramp and a heart rate of 490, I decided that tomorrow would be a better day...
Wont get a chance to hit this today tomorrow will be a double for me.Nice work rory crushed that!nathan, thats a sick vert!
Nathan... so ur sayin the 30" bj's don't require bending ur knees 2 get to the top?... sweet...1. 1:372. 1:433. 1:394. 1:375. 1:346. 1:31-- total work time- 9:41-- ran 400m bw sets... nice slow jog-- used db instead of kb~gm2
We went heavy on the legs last night, so this burned.1)2:122)2:263)2:204)2:425)2:356)2:15Active rest was walking in circles trying not to sit down.
Steve, thanks man! I don't know much about vert scores, but I'll take your word! Dude Unit! Crazy times brother! I need some of whatever it is you've got. :) It's like you don't fatigue, in fact... you get faster. It's not normal man.
Pts, stahl and arjuna thx guys! You all had some smokin fast times...very motivating!
2.06, 2.09, 2.24, 2.32, 2.38, 2.45had to sub 55# DB for kb, had too much trouble balancing 75# db in squat cleanAccidentally rested 6 minutes in between, didnt write wod down
Unit - DBs don't count.....I have to come up with some excuse for you absolutely smoking my time.
Following 1 wk behind now for upcoming compOct. 26th wodPt. 1A1. 185x4,205,210,215,215x3 - Approx 30-40# in chains with 15# DB on each side near bottomA2. 135,145,150,150,150 x3'sB. 225#x3x3C. All 5 sets UBD. Done and difficult after K2EApprox 7-7.5hrs restPt. 2 (C&J,BJ,KB,Burps)1- 8,18,13,13 2- 8,20,12,123- 8,18,11,124- 8,19,11,125- 8,18,11,126- 7,19,11,11
2:002:252:382:362:332:25Got mentally soft in 2 and 3, trying to game too much, happy with the push in the second half
2:013:054:59!!(F**k)4:023:253:15notes: recovery in these types of WODs just the shits these days as evidenced by my time in the 3rd and 4th round...started to recover by 4th round and then dropped the purse on 5 & 6 and got at 'er...on a side note, learned tonight that I can string together box jumps at 30" which is pretty dope
39/6'2'/1991) 1:392) 2:053) 2:234) 3:315) 3:116) 3:04Airdyne between rounds. Had a mental hiccup in round 4. Didn't have it today, tough one.
2:01, 2:16, 2:31, 2:44, 2:52, 2:42
2:08/2:16/2:37/2:36/2:57/2:37Had to speak with a potential client between rounds 5 & 6...rest time was more like 8 minutes. This one hurt a lot.
Not rx'd only did 4 sets after some Oly work. Only had 1.5pd, and was short on time so 3min rest. 1:401:542:332:37
F/31/130Scaled the cleans to 85#. Also rounds 1-3 were with 1.5 pd and 4-6 were with 40#3:403:554:143:383:443:57
2:06/2:41/2:20Only did 3 rounds. Trying to be smarter about my training while I'm feeling like I'm in "survival mode"Weights were scaled as well. 98# PC and 45# KB Squat Cleans.Felt like I was able to push myself pretty good for the first time in a LONG time which was nice.Still have a ways to go.
2:24/2:28/2:39/2:22/2:24No KB or DB so I did swings with a 45# plate. Times would have been much worse if I had a KB. Nice work everybody.
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