WOD 111129:
Strength
1) 7X1 Clean & Jerk (full squat clean, split jerk) @ 85% (of all-time 1rm C&J) – rest 45 seconds EXACTLY.
2a) 5X3 Clean Pulls @ 115% (of all-time 1rm clean) – rest 60 sec.
2b) 5×50’ Sled Drags – very heavy, rest 60 sec.
Notes: These should be Westside style – important stuff @ 57-58 seconds. WATCH IT.
Conditioning
5 rounds for reps and time of:
ME UB HSPU (me: max effort – ub: unbroken)
Sprint 200m
-Rest 2:00 minutes
Notes: HSPU standard is regionals plus: ab-mat, 25# plates, AND hands cover holes in plates.
Thoughts…: http://games.crossfit.com/features/chris-spealler-fire-inside
Yes, you can use this on your stupid facebook to show how cool Westside is and how underground you are, or you can take it as the metaphor I meant it to be…
Welcome, you’ve been invited – most of you by me personally – to do something that is absolutely not for everyone. Now tell 3 others who you think deserve to be here, and make those fuckers train with you. Then buy me a drink in California.
Some people are just too small to be the best at exercise.
Comments like that’ll get me and Mayo coming at you like a swarm of insects. I have an overhand right that may slightly hurt one of your kneecaps.
re: HSPU – you usually either say “strict” or “cheating is not only allowed, it is encouraged.” Which is it today?
Kipping IS allowed…Rudy said that part got deleted from the post somehow.
Got a look at that bus that hit me yesterday.
http://oi39.tinypic.com/1693fpw.jpg
I had no idea Rudy was such a marketing genius. It works on two levels.
And once again, the top of his head is cut off. It’s uncanny.
I don’t get it. What’s up with the route sign on the Rudy bus? Could be 101, 181, 131, 161, 191… I bet there were some confused people riding yesterday.
How long until Rudy has that graphic wrapped around his truck? Cmon Laura, please let him do this.
something like this….
http://img.photobucket.com/albums/v43/yourownvictory/WODtruck.jpg
Drywall, you need to add this to the “vehicles affiliate owners have ruined” thread.
In my best Louie Simmons voice. “Ok, So this is what you do. Go inside get yourself some 60 pound vests. Put them on. Grab yourself some 10 lbs ankle weights and wrists weights. Putt 225 on there and walk around the building.” May of been slightly drunk still. FML.
Classic picture!
Apparently the size comment also translates to men that barely weight more than a medium sized dog, athough I hear they are really good at strict pull ups.
1) 160
2a) 210
2b) 160 + prowler
3) “Spencer” – Again Faster WOD 6 – max load 20 UB OHS
136! – 2nd try. Got to 19 on the first. So frustrating!
Conditioning
15/19/17/15/17 = 83
16:07 – jog to the door, turn around at 100m
Midline from yesterday
3 X ME Weighted Plank Holds
1:09/0:50/1:00 @45
MFS: 2/3/2 – mood shot to about a 10.5 when I failed on rep 20 the first try on Spencer.
Kipping all day
1) 225
2a) 305
Conditioning:
HSPU: 21/19/15/12/13 (Strict)
200m: 0:34/0:35/0:34/0:34/0:34
Total time: 14:07
Are you a para?
Yes, but not the British kind.
1) 210 – Felt great
2a) 305
2b) 90, 115, 135, 145, 115 – On the rubber inside. I took the weight back down because I wasn’t taking full strides like I should have been. Fun though
Conditioning: 15, 16, 10, 7, 8 = 15 A little less than half of these were kipping. All the rounds totaled between 1:00 and 1:20 in length.
MFS – 1/3/3 (Wrist was tight and sore)
Full of those excuses that we don’t make. 35 degrees in Chicago, I ain’t running or dragging shit outside.
1. 195
2a. 300
2b. Can’t go as heavy inside on the turf because of the extra drag, 90×2, 140×2, 180×1 (last set was too heavy to stride properly)
Conditioning: Class was doing death by 10m today, so there was one 10m spot available (no 20m spots). Subbed 10x10m gasser each round.
20-12-10-8-8 at 12:55
1. 165 (1st 4 until Achillies protested) 135 last 3
2a. 245
2b. I showed up at Westside to use their sled (my gym doesn’t have one). They told me to fuck off and go to “Dog Pound”
Conditioning – 17-15-12-10-8
:36, :35, :36, :37, :35
I dragged the tires. No excuses gimpy
1) 255 felt easy
2A) 365 felt like I could hae gotten under it first couple sets
2B) 245 + 45# prowler + 20 lb chain to pull with
conditioning:
20 1:05
14 :59
6 :55
8 :58
8 :55
time is total for whole round and all hspu were strict except round of six, played with kip and fell off wall. hard for me to kip with hands that close to wall
I have to use the “Frog Leg” Kip with that spacing.
1) 200 – felt really light on the clean and moderate on the jerk
2a) 270
2b) 225 – on the driveway out front…it was much easier than doing on the rubber mats
Conditioning – 17, 13, 11, 10, 10 only kipped on the last rep of each set and ended up falling off the wall each time total time – 13:55
1) 185
2a) 245
2b) 235+ sled on rubber
Conditioning
rowed 200m instead of running, all strict HSPU cuz when I attempt to kip it looks like im having a seizure then i fall down
13/33.6, 7/34.8, 7/36.1, 5/37, 3/37.6- need alot of work on HSPU and rowing
225
305
Didn’t have a sled, it’s ok I did some have DL’s last tues ;).
24,18, 15, 12, 13
Subbed 200m row (I’m scared of cold rain)
~36secs per row
Heavy*
conditioning only
added 25m sled drag at the end of each sprint 225#
16(PR)-8-8-7-6
1) 225 lbs
2a) 305 lb Clean Pulls
2b) 358 lb sled drag
Conditioning: Subbed 200m row for run
18/36.6
13/37.9
11/37.9
7/ 39
7/38.7
Total time: 14:03
1. 145
2a. 187
2b. 195 + sled on rubber
Conditioning: Subbed 200m row for run
16/ :41.9, 14/ :42.3, 12/ :42.8, 12/ :43.4, 11/ :44.1
Most hspu’s were strict, last 2 or 3 from each round were kipping.
1) 235# (stayed here to perfect form. Clean is power, super easy, the jerk still feels sub-max effort, needs work)
2a) 325#
2b) 100# tire + 135# in plates
Conditioning:
5/:47
5/:47
6/:46
8/:46
5/:47
Fuck all of you and your HSPU’s! Why can I just NOT do these?! For the life of me, something just shuts down when I get upside down and try to press. The run was def longer than 200#, plus it was 40 m in the gym, around a small corner, out the door, down a slope in the parking lot, turn around and back. Felt really fast though.
1) 235# (felt fine)
2a) 325#
2b) 135# for 2 rds, then 160# for 3 rds
Conditioning
21 – 1:29
15 – 1:19
12 – 1:17
9 – 1:13
7 or 8 – 1:15
Yup… really slow at those.
M/F/S – 4/5/4
1)245-felt great
2a)335
b)215
conditioning: 14:03
16/11/5/6/5
A pathetic goat once my heart rate gets up there apparently…that drives me crazy. Have to get consistent with kipping HSPU and I guess just overall better at them.
Worked on gymnastics afterwards
m/f/s 1/4/4
1)165×2 175×5 need a new C&J 1RM
2a)235 feel like i could clean this if I could front squat it…
2b)90lbs + trailer tire on concrete. lots of friction… did 6×35′ to stay out of the rain
Conditioning, was running out of time so I cut the rest between a and b to 30 seconds which let me finish the strength and got the heart rate going pretty good. will do some extra conditioning tomorrow too if I don’t feel like i need a rest day in the morning…
1) 175
2)265
3) dragged tire loaded with 50lbs
conditioning 22/31,17/32,11/31,10/33,11/32
Taken from my wordpress so forgive me for the extra notes. Those are for me.
Strength
1) 7X1 Clean & Jerk (full squat clean, split jerk) @ 85% (of all-time 1rm C&J) – rest 45 seconds EXACTLY.
225#, not too shabby on these today.
2a) 5X3 Clean Pulls @ 115% (of all-time 1rm clean) – rest 60 sec.
300#. Link let me use his straps. Another first for me. Not sure why its taken me so long to take advice on using straps. Made a huge difference! Weight still felt heavy as crap.
2b) 5×50’ Sled Drags – very heavy, rest 60 sec.
180# + whatever the sled weighed (same as WBB, I believe.), on rubber mats. Did them different than the WBB vid, Lower in an almost bear crawl. Oops. Enough to give me jello legs.
Conditioning
5 rounds for reps and time of:
ME UB HSPU (me: max effort – ub: unbroken)
Sprint 200m
-Rest 2:00 minutes
Notes: HSPU standard is regionals plus: ab-mat, 25# plates, AND hands cover holes in plates.
1.) 20, 1:30
2.) 14, 1:23
3.) 12, 1:20
4.) 12, 1:25
5.) 0,0:00
11:33. Felt a little sore and gassed on my tri’s and wondered why. Then I remembered the day before at the station and opted to just go 4 rounds…
m/f/s
3/8/4…Worked at the fire station the night before. Got to sleep at about 0400. Got up at 0640. Left the station to go jump on an ambulance all day. Yay for sleep deprivation!