Evidently there are many of you following at home… Cool. In order to not be a dick I will be posting our Saturday WODs from now on. You don’t have to feel badly if you’re following, or be scared that I’ll send you a nasty email telling you this program is only for the super-ultra-elite exercisers. I’ll address this more next week, but good on ya. You’ve obviously found your way here because you’re using your noggin, so have at it. I would, however, like to have you post your results. This whole thing is basically an experiment that will be turned into a super-boring CFJ article at some point, and we need as many data points as possible. So the least you can do (at least before this thing isn’t underground anymore and I start charging $8,000 for a 3 hour seminar) is show me your numbers.
WOD 111126:
1) “Mini-Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5 UB Double-Unders
For time.
2) 15 minutes to establish a 1RM Snatch (any style)
3) 3X3 Front Squats – heaviest possible, rest as needed
Notes: Warm up well before starting. Each of these sets should be near ME.
4) “Cindy”
20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Notes: Pushups are “hand release” – please make them relatively legit (you know what I mean). Concentrate on breathing and pacing while trying to do everything in quick, UB bursts. Instead of rushing out for the first 5 minutes, try to maintain a similar pace throughout the entire piece. 30+ rounds is the goal.
Greatest Snatch in history. No big deal.
1) 2:34
2) 175 lbs- Strongbow deffinately didn’t make me stronger!
3) 275 lb
4) 24 rds + 1squat.
1) 2:35 with a shoe malfunction
2) 160
3) 255
4) 28 + 11 squats
1) 2:27
2) 205….Went power and then went straight to 225, should have went with 215 first and going to need to use the squat with better technique to go any further with this lift.
3) 315….30 lb PR and felt I could have gone a little higher
4) 21 + 5 Push ups. This is actually a PR of like 2 rounds. Obviously the bodyweight AMRAP’s are my specialty.
1) 2:40
2) 150, 5# under current pr
3) 240
4) 24+8 push ups
been following this program for the last couple weeks, great stuff on here!
1) 2:37
2) 205 didnt get warm enough
3) 335
4) 22 + 10 push ups, Hand release kick my tail
1) 2:04
2) 205# (form was getting a little better, but still feels awkward. Shoulders and back were in rough shape. Missed 215# 3 times.)
3) 345# (f@3), 335#, 325# (ass to ankles)
4) 27 + 2 squats. Good call on pacing. Didn’t have to break pushups until the very end. Hate hand-release, though.
M/F/S – 2/6/5
1)2:39 Missed on second round of 25 on 22 so that slowed me down……
2)145# Missed 155# about 20 times… Really frustrated. I am getting closer though….
3)235#/245#/250# and I couldn’t have done 1 more pound!!!!!
4)27 rounds even……I have hand release push-ups!
Cliff Lewis
1) “Mini-Flight Simulator”
2:59 – couple repeated sets
2) 1RM Bench Press.
165 – trying to do these proper without flaring elbows now.
3) 1 RM Snatch (any style).
No juice today. Quit at 145.
4) “Spencer” – max UB 20 OHS
One in the books 🙂 try again Tuesday.
5) 3X3 Front Squats
165/175/180 – closest I’ve ever come to passing out after a lift!
6) “Cindy”
22 + 9 push-ups – push-ups were the limiting factor. Did them in sets of 6+4 after round 3. Consistent pace though.
MFS: 2/5/3 – not too sore just dehydrated, slow & light headed.
1) 2:50
2)220 Snatch PR!
cindy
20+13
Paced to slow. Hand released pu’s blew
m/f/s: 2/4/3
WOD 111126:
1) “Mini-Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5 UB Double-Unders
For time.
Took 5 and some change. I suck at DU’s and not even sure I did this right.
2) 15 minutes to establish a 1RM Snatch (any style)
I got to my previous pr of 205#, attempted 215#, got it plenty high enough just didnt quite stick it, then ran out of time. Felt really good jumping the weight up and getting underneath despite feeling a little sore/tight and being tired as crap. First max attempt on snatch since ditching performance menu about 2 weeks ago and still felt pretty solid. Worked on this “setting my back” technique I have seen in videos and it seemed to help.
3) 3X3 Front Squats – heaviest possible, rest as needed
275#, 285#, 295#
Notes: Warm up well before starting. Each of these sets should be near ME.
4) “Cindy”
20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Notes: Pushups are “hand release” – please make them relatively legit (you know what I mean). Concentrate on breathing and pacing while trying to do everything in quick, UB bursts. Instead of rushing out for the first 5 minutes, try to maintain a similar pace throughout the entire piece. 30+ rounds is the goal.
No Metcon for me tonight. Had a client and ran out time.
M/F/S
8/8/3