Forest Rollins has added a new degree of difficulty to the 250# Snatch club. How about eyes closed, wearing Chucks? Beat that Paul Estrada and Zack Brodis.
Side note: 250# is the new…what…185#?
Forest Rollins – 250# Snatch @ 177#:
WOD 121228:
Strength
1) Every 30 seconds for 5:00 (22 total reps):
2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2a) Bench Press: 10 minutes to work up to a heavy single.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.
Conditioning
15 Thrusters @ 155/105#
25 C2B Pullups
10 Thrusters @ 155/105#
20 C2B Pullups
5 Thrusters @ 155/105#
15 C2B Pullups
For time.
Midline
1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.
Challenge accepted, video to come soon.
1) 295# (dont have bands here)
2a) 255# (previous 1RM, yes!)
2b) 50# (5# PR)
Cond.
12:32 (probably should have scaled the thrusters…)
1)225# plus white bands
2a)230#. dont have a bench yet in the crossfit louvre gym in paris
2b)92#
cond. didnt time it but did the thrusters in sets of 3 so i sucked
Don’t have any bands but bands will make her dance
330 on the DL
Bench 295 ( pussy )
Weighted P/U with 50lb dumbbell
Midline- done.. Will do the death metcon after work
Deadlift 120kg on the bar plus some bands (not at mine so not sure of tension)
Bench 141.6kg 11kg PB
Pull up 52kg
Conditioning
Through to 7 of 10 thrusters in about 6:15 before we got kicked out due to a class starting
Strength
1) 230#+Bands
2a) 255#
2b) 90#
Conditioning
10:10
Midline
1a) Complete
1b) 180/200/210
1. 225 without bands, trying to fix my form
2a 225 pr
2b 92.5 pr
Cond-
8:21 with 135
I did the conditioning as Rx’d but it took me forever. I was only able to get 3-4 reps at a time. Is it better to do the conditioning with the prescribed weight but slow extremely slow, or would it be better for me to scale it down and knock the conditioning portion out faster?
Less weight more intensity for sure. You be the judge.
Is this another mythical deload week?
1: 300 with bands
2a: 205 with ease. Tried 225 no joy.
2b. not sure I used one inch long chains I would guess about 70-80 lbs on my shoulders for one pull up.
Cond- Tried 155 got 5 reps on 6th rep was a complete no rep. Then debated way to long and switched to 135 and kept going with the clock running. I should have given it a couple minutes break switch to 135 and restarted. But in any event at 8k ft altitude I got 13:27.
I’m 5’8 I weigh 150.
Heck yea Jackson Crossfit shirt! Wyoming Represent!
1) off 485
2a) 315 (15lb pr)
2b) 143lb girlfriend (3lb pr, also was kbs last time)
Cnd –
5:52
Midline –
Done
i hope your gf is on a mass gain plan so you can continue to set PRs.
I’m okay with gaining…as long as it’s muscle and it means we BOTH set PRs.
Haha, that’s awesome!
Strength
1) 315 with blue band (single knot anchored with feet)
2a) 300 (+5 PR)
2b) 70
Conditioning
Fran: 3:44
I learned kipping pull-ups on Tuesday and the gym I was visiting did Fran today so I gave it a go. Thrusters were unbroken and pull-ups were all broken.
Midline
1a) done
1b) 3X10* my left hamstring is still lagging behind from an ACL repair.
2/2/1
1) 295#+bands off 580 max
2a) 355with azz on bench 365 lift azz
2b) 120#
Condo this pm….
Strength
1. 105 + blue bands
2a 140
2b 50 (tweaked neck had to stop)
Conditioning
Had to scale because of neck. 85# thrusters/12,10,8 strict C2B pullups
6:36
Midline
hollow rocks in place of GHD
reverse hypers on swiss ball
cond
6:58 Rx
First day not sick this week. CNS is fried though. Ready for recovery week next week.
Front Squat up to 147 kg (323.4) pr, 150 kg almost made
Oly
A. W/up Squat Snatch (pause @ knee) emom doubles 75/2 -> 155/2 by 10, then
Emom Squat Snatch 135 -> 195 by 5, 200fff
B.3×3 Hang Snatch High Pull @ 215 with straps
C. C&J emom 135 145 155 165 175 185 195 205 215 225 235 245 255
Bench Press 135 165 185 205 225 245 265 280pr
Weighted Pull up wasn’t going up at all so did some doubles up to 60×2.
Conditioning:
6:26 Rx
3×20 GHD Sit-ups ub. Skipped hyper – did on Wed.
Shoulder Press 135 145 155 165 175 185pr
1) 225+bands
2a) ME strict ring dips 15, 6, 6
2b) ME strict pullups 11, 6, 6
Cond- 9:17
Midline
1a) 3×15 T2B
1b) 3×15 hip extensions
Strength
1) 205 + bands — Felt a lot better than before
2a) 275 — Felt good, should have designated time to try 285.
2b) 80 — Didn’t get a chance to try 90 but not positive I would have gotten it.
Conditioning
11:11 — Those thrusters sure felt heavy for a 165 lb dude. Had a little trouble getting into the groove on the C2B, could have been better.
Midline:
1a) UB 3×20 T2B
1b) 3×20 Band Good Mornings
Strength
1)215#
2a)275#(10# PR) most i’ve ever done in my life
2b)100#(PR Tie)
Conditioning
8:33(Recovering from being sick since sunday)
Midline
Done
4/2/1
1. Off of 525#
2 a) 340#. Fast bar speed, 15# or
2 b) 85# way under my pr. Was not maximal
Conditioning Rx’d
7:22
Midline- complete later.
2 a) 15# PR not or
Banded DL- @235#
Bench- 330# PR by 5#
No pullups, strict still bothers the labrum.
Cond- 7:58
Midline- no time.
str
1)315 plus elitefts black
2a)225
2b)103
cond 8:14
midline
done
http://instagram.com/p/TyWc7NREwF/
Ger Sasser 143# strict pull up
After he did it, he said, “Go eat a cupcake and lets try again.” So i guess i need to start a mass gain plan. 😉
Yes!
Deadlift based off of 365lb 1 rep max
Heaviest single rep bench @ 205lb
Heaviest single rep pull-up @ 53lb
Conditioning:
12:44 RX
Dead – based off 450
Bench. 235.
Con: 8 something. Can’t remember.
Midline done.
1) did 205 + purp. A lil over 50%
2) 255!!!!! 20lb PR fuck yeah!
3) 105.. Meh not a PR but still ok.
Cond: 7:20
Midline. Done
Always forget to post.
Deadlifts @225 plus bands
Bench @245. I hate benching
WTD pullup@ 100# pr
Cond : 8:01
Midline done
Strength:
1) Based off 425
2a) 195, was running out of time so I threw on 210 which is my PR but failed. Happy though because 195 wen’t up real fast.
2b) 75#-May be a PR, i’m about 10 pounds heavier than last time we tested so it most likely is.
Conditioning:
Had to sub 165# front squats for thrusters, my left wrist may be sprained, pissed because i’m prob gona have to adjust my training for the next week or so to let it heal.
11:23
M/F/S
1/4/1
Midline:
1a) done
1b) 3×15 straight leg DL @165
1) off 475 blue band
2a) skip no bench at home
2b) skip
Cnd –
135# thrusters pullups Rx
11:39
Midline
No time with full time job and family :-)~
Plus I feel like a big pile of poo
Strength
1. Off of 220#
2a. 115# (most recent PR)
2b. 15#
Conditioning
Thrusters 95#
Midline
Done
Strength:
1)265#
2a)335#; 10+, since the last time I maxed out on the bench…month.5-2months ago?!!
2b)88#
Conditioning:
17:56 Rx
Midline:
Partially done…had to jett, early, following the 2nd set.
STR
1) off 490
2a) 275
2b) 106
COND
5:48
Midline
Done
str
1) off 545
2a)275
2b)128lb
Cond
5:38
Midline done
Strength
1) 138 with red bands
2a) 130 (17 lb PR)
2b) 32 lbs… Pull ups, not chin ups, I need to work on pull ups.
Conditioning:
11:26 RX … CTB Pullups need some work.
Midline done, subbed glute ham raises for reverse hypers.
Home visiting family for a couple days….
4 hrs in the car and straight to the gym
Hang Snatch – tight hips……kept catching the weight but off balance.
Back Squat
325 x 5
345 x 5
375 x 5 PR
Conditioning
5:16 – that was rough
Strength
1) 245# w/ blue band and 3 inch deficit
2a) 295 (305 m)
2b) 120 (2.5# PR)
Conditioning
6:52 Rx. Pull ups need work.
Deads @245
Bench 265 (gym pr. meet pr was 253)
PU 3×10
WOD
11:00
Scaled to garden variety pull ups. Thrusters in sets of 5.
I want to snatch the “old 250” aka, 185
Great week for PRs!
Strength
1) 265# w/ green band
2a) 290 (10# PR)
2b) 120 (5# PR)
Conditioning
9:55 rx
Deadlift @ 195 with bands
Bench @ 123
Pullups at 22.5
Cond 5:24RX
Midline-done
Condo
15 thrusters #155
25 c2b pulls
10 thrusters #175
20 c2b pulls
5 thrusters # 195
15 c2b pulls
7:41
2/4/9 (knot in left trap putting pressure on spine… ouch)
**one of those days I considered just sitting on the couch with a heat pad muttering to myself. instead, i found the motivation to start getting warm around 9:30 and was actually able to go through the motions and hit the movements.
1) off 460, no bands
2) no bench, worked up to 165# mil press (surprised to get more than the bar over my head)
2) worked up to 65#. not even close to what I’m capable of, just wasn’t comfortable with my shoulder.
3) 12:53 i actually lost my grip on the pull-ups … wtf?
NO MIDLINE. no access to either one, didn’t feel like modifying. I was filled with shock and awe that i was able to get through the WOD with my shoulder + upper spine feeling the way it does.
hopefully i wake up tomorrow and the knot is gone
29/m/5’11″/185
Strength
1) 275 blue band setup
2a) 250(PR by 15lbs, very pleased)
2b) 75(PR, then jumped up too high to 90)
Conditioning
8:44(should have been a little faster on Pull-ups but still happy)
Midline
Only one round. Was shot and had to get to family gathering.
Strength
1) Banded DL – 155#
2) Bench – 185 (PR by 15# since Oct)
3) Strict weighted PU – 26#
Conditioning
14:24 Rx
Midline
Check.
BBG:
1.) 255
2a.) 270 PR 5#
2b.) 107 PR
Cond: 7:20
UB thrusters
Mid:
Done
Had a headache after this one.
Strength:
1) 335lbs (no bands here)
2) 225lbs (first ever max on bench)
3) 75lbs
Conditioning:
– 9:50 Rx (slowest pull-ups of my life)
Midline, done.
DL 145 plus blue bands
Bench 135- missed 150
Chin up 64.5- kb plus baby plate
Wod 6:25
Didn’t do midline.
Did Jackie a few hours later: 8:05
1. no bands. first half 345 second half 295
2a 385#. bench is my strength
2b 83# strict, no chin up grip otherwise could have gone over 100#
cond. scaled 135# 8:40
no midline
I am deployed, and we don’t have bands. However, my lifts looked like this:
Deadlift: 275 (Based off of 365 1RM)
Bench: 300 (+10 PR)
Weighted Deadhang Pullup: 115
Conditioning: 7:40
Midline: Done
1. Dont have bands – used 75% max
2. Bench – 325 (havent dont a bench press in 2 years)
3. Pull Ups – 50lbs
Conditioning – 8:21 (C2B needs work)
Midline – done
1) off 410
2) 265 weak!!
Conditioning – 13:31 RX
Midline – done
Deadlift off 485
Bench 255 no pr
pullup 80 no pr
conditioning 6:26 RX
just used 60% deadlift (230)
bench 225 no PR
Pullup 65 PR
conditioning 10:47 135#
deads off 450
bench 240 15# pr
pull-ups 111# some kind of PR
cond
4:47- I was wheezing after that one.
only 30 seconds slower than the first time I did Fran 11 months ago. Yay for progress!
Dead lift= 205 with green band over it in sumo stance
Bench= 225 PR
Pull ups= 80# (overhand grip)
Conditioning
6:44
Midline= done
i am back on the Way Wagon again Those last few weeks were hard to get workouts in.
Strength
1. 340 no bands
2a. 280 5lb PR
2b. 104 14lb PR
Cond
8:44 C2B make my elbow hurt if it comes forward so I get really wide and it doesn’t bother me. Anyone else have that?
Midline
Done but subbed 25lb GHR.
Strength
1)
2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
165
2a) Bench Press: 242 ran out of time.
2b) Strict Weighted Pull-ups: 55 need a longer chain to hold weights as that was the limiting factor.
Conditioning
Thrusters 110. 12mins 20secs
For time.
Midline
1a) hollow rocks
1b) arch holds
No GHD machine.
Strength:
1) 155lb plus band
2a) 120lb
2b) 12.5lb, no that’s not a typo
Conditioning:
13:14 w/95lb thrusters
Midline:
1a) Completed
1b) 80lbs
worked out in my parents basement with my old weight set and plates collected from yard sales and such. ugh, i miss the gym
strength
1) 225, no band
2a) 270
2b) 60
conditioning
11:46
the ceiling beam in the basement doesnt work so well for C2BPU, so did regular pullups
midline
6 minute plank (2x 1minfront+1left+1right)
RDL 3×15/145
First Timer M/6″/192
DL @ 225# & 25% Banded every 30 second for 10:00 (oops!)
Bench Press 200# every 30 second for 10:00 (oops!)
Weight Pull up 30# every 30 second for 10:00 (oops!)
C) 8:50ish
Midline= done
strength
1/ 160kg no bands
2a/ 125kg (10kg pb)
2b/ 52kg (6kg pb)
conditioning
7.01
midline
maybe later if i get time
STR
1- 120kg
2a- 150kg
2b- 55kg
Cond
5.38 Rx’d
Midline
Done
DL 57.5kg with blue band.
Cond. 10:30, 35kg thrusters.
Bench 50kg. Equal PB.
And all in 40 degrees Celsius. Bikram crossfit.
41/6’2″/204#
S:
250#
C:
7:15 – HOLY MOTHER this was tough.
ML:
Done
250 on deads
Bench press….PRed at 335#
Pull ups…115#
Due to a knee that belongs on an 80 yr old I did 135# push press and ctb pull ups
6 mins
deadlifts based of 220kg
Bench press 115kg (equal PB)
Pull up- 55kg (10kg PB)
Conditioning
6.06 rxd thrusters UB pull ups killed me
Midline
done hip extensions with 20kg
Strength
Banded Deadlift: 255 + 25% Tension
2a) Bench Press: 145/175/185/195/210/225/235/250F/240
2b) Strict Weighted Pull-ups: 20/45/65/75/90/100
Conditioning
10:10 RX
Midline
Done