130304

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What an absolutely perfect week (plus a Sunday) of camps in the Deep South. I’d like to take the time to thank everyone who attended, and the host facilities who opened their doors to us. I can’t imagine better groups of campers, or better places to be able to coach them in. Side note: Spencer recommends Tiger Balm for your hamstrings (Winchester recommends yoga).

I’d also like to thank our incredible staff for all their efforts on the Deep South run. Spencer, Winchester, Ingrid, Coker and Sarabeth were absolutely brilliant, and made every camp run like a well-oiled machine.

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WOD 130304:

BBG

1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.

Skill/Midline

1a) 3X25 UB GHD Sit-ups – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning

3 minute AMRAP of:

Burpees (to a 6″ target)

*Rest 2 minutes.

5 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

92 thoughts on “130304”

  2. Rudy, I’m wondering have you figured out how to get the posts up a bit earlier for us Aussies? Possibly a day ahead here? Would really help

    Thanks mate

    • Why don’t you just follow a day behind?? TOW is a free service, you know….

      • That would fuck up all the specific tapering for regionals and the games. Also, I bet this guy’s gotten used to the usual “maxing on saturday, rest on sunday” routine.

  4. 54 Burpees

    2rds plus 2 Power Snatches..

    Fuckin double unders.. legs weren’t working after the burpees.

  6. BBG

    1.) 4×1 @115, 6×1 @ 125#
    2a) 3×5 @ 165#
    2b) 3×3 @ 125

    skill/midline

    1a) 3X25 UB GHD Sit-ups
    1b) 3XME “Nose & Toes” Handstand Holds – 40s x 2, 30s x 1

    conditioning

    50 burpees

    2 rnds + 31

  8. 1) 135-155-155-155-155-165-165-175-175-175

    2a & 2b) skipped

    midline
    1a) done
    1b) 40, 60, 45

    Cond:
    48 burpees

    3rounds + 36 reps

  9. 1) 95-95-115-115-115-135-135-140-140-145

    2a) 185
    2b) 135

    midline
    1b) 54,56,45

    cond

    46 Burpees

    3 Rnds + 5 Pwr cleans

  10. BBG
    1.) 175#x10

    2A.)175#
    2B.) 165#

    Skill/Midline – Complete

    Conditioning – 56 Burpees and 3 Rounds Rx’d

  11. 1.). 7 at 175, 3 at 185

    2.a) 195
    2b.) 190

    Midline
    1a.) done
    2b.) all between 55-45 sec.

    Conditioning

    59 Burpees

    3 rounds + 13 snatches

  12. Bbg –

    1) 225

    2a) 225
    2b) 240

    Midline –

    Done

    Cnd –

    59

    4 rnds even…had more..jump rope in a knot..whoops!

  14. BBG:
    1. 95X1 100X2 105X2 110X2 115X3 (120 is my 1RM what the hell)
    2a. 135
    2b. 115

    Midline:
    1a. Done
    1b. Little over a min on all.

    Cond:
    48 burpees
    2 rounds + 13 snatches

  15. BBG
    1)135# with six successes, 9 misses
    2a)185#
    2b)135#

    CND
    51 burpees
    3 rds +23

    skill
    a)done
    b)30,25,35

  17. 1. 195 pr from hang during 1
    2. 245/155
    Conditioning
    55
    3 rounds plus 6 double under

    3/4/3

  19. 1. 95, 115, 125, 125, 135, 135, 140, 140, 145f, 145f (too impatient to get up from the hole. 145# is my 1RM)

    2. 165/120

    CON
    47 burpees
    1 Round + 44 reps (89)

  20. fuck lost my rpm rope used regular gym rope not ok misses all over…. 62 burpees
    cond 3rds 7 snatches fuck that rope bad day…. good burpees though.

  21. somewhere between 63-73 burpees. I lost count a bunch of times. Most likely was 68 but I’m not positive. Pace felt manageable for 7 mins.

    then 4 rounds.

    My feet were killing me during this. i guess from the combinations dubs and then doing horrendous snatches on my toes.

  22. snatches 3×1/155, 2×1/160, 5×1/165

    hang pulls 235
    push press+ohs 175, failed 3rd OHS on set 2(bar came forward)

    handstand 50s, 45s, 55s,
    ghd situps-done

    burpees 54
    2+36

    set 1and 3 of DU’s were wonderful, set 2 was trash, 5 or 6 breaks

    mfs 2/2/3

  23. 1. 135, 185, 205 across

    2a 225
    2b 205

    HS – 60, 45, 30
    GHD – done

    Burpees – 51

    3 + 7

    First metcon since wednesday, was a horrendous ‘welcome back’ for my lung capacity.

  24. 1)BBG: 135/145/155/165/175/185/195/205/215/225 miss barely/235 miss

    2a) 225
    2b) 205

    GHD- Done
    HS holds- Done

    Burpees- 63

    3+30 (Second set of DU’s sucked)

  25. BBg-
    205×5 225×5

    A)235
    B) 230

    Mid-
    Done

    Cond-
    63 burpees
    3 rds + 44 reps (1 short fuck me silly)

    1/3/2

    Rowing work tonight.

  26. BBG
    1. 135 ( 7 sets), 155 (2 sets), 165 (miss)
    2a. 165 across
    2b. 135,135,140

  29. BBG

    1) Work on keep my feet to the ground until the bar comes at hip level
    50-50-50-55-55-55-55-60-60-60kg

    2a) 90kg
    2b) 80kg (1.F.F) – 75kg (2+1) – 80kg (1+ 2)

    GHD : sub for strict T2B : 10-8-6
    HS holds- Done

    Conditioning

    Burpees between 55-59reps

    2 + 33 reps

  30. 1) 105, 115,125,125,1301135f,135,135,140f,140f

    2a) 155#
    2b) 145#

    conditioning:
    38 burpees
    2 +40 reps

  31. Bbg: 1) 70kg
    2a) 80kg
    2b) 70kg

    Skill/mid: Done

    3min amrap: 40
    5min amrap: 2rounds, rope broke

  32. 1) up to 125 10# more than last week
    2a) 115
    2b) 115 easy press and OHS but still nervous to drop bar back onto my shoulders or was it just 3 OHS?

    No midline (yet)

    Cond.
    3 rds exactly

  33. BBG:
    1.) 175, 185, 185, 190, 190, 195, 195, 200, 200f, 205

    2a.) 205
    2b.) 195x3x3x(fx2)

    Midline:
    1a.) completed
    1b.) 40ish seconds across

    Conditioning:
    Burpee – 54
    AMRAP – 3+6DU

  34. BBG

    1.) heaviest set @ 195#
    2a) 3×5 @ 165#
    2b) 170/180/190

    Skill/midline

    1a) done
    1b) 1:00/:50/:50

    Cond-

    48 burpees
    3rds + 24 DU

    First day back since a week long cruise last week… tried doing as much on the ship as possible but was very limited.. got to WOD at Cayman CrossFit in the Cayman Islands tho so that was pretty sick. Surprised that I wasn’t as bad as I thought I would be after this.

    • So why are you posting?

      I’m gonna start going over to CFNE and post how I didn’t do their WOD.

      Dipshit.

  36. 1). 205

    2a). 225
    2b). 205

    Cond

    56 burpees ( definitely would have got 162 if this was a 7 min)

    3 rds plus 30 du

  37. BBG
    165-185
    Pulls@205
    Pp ohs@185-195
    Skill
    Done
    Cond
    60 burpees.
    The 3 rounds and I think 35 or 36
    Thought I had 4 rds. Damn my feet burn

  38. 1) 95,95,95,105,115,115,125f,120f,120,120
    2a)95
    2b) 115

    GHD situps, yes. Will have to make up HS holds.

    Cond:
    52 burpees
    4 rounds + 6DUs

  39. BBGym:
    1) 145×6, 150×3, 155

    2a) 185
    2b) 175

    Skill/Midline:
    1a) done
    1b) 1:32, 1:10, :55

    Conditioning:
    68 burpees
    3 rnds + 34 reps

    M/F/S
    2/2/1

  41. BBG: 155, 165, 175, 185, 195, 200×3, 215 (failed)
    Skill/Midline- Done
    Conditioning- 63 burpees and 3+12DUs

    Won my first oly meet this weekend! Whoop Whoop!

  42. 1) 225 x 10, 245, 255
    2a) Subbed snatch first pull @ 275. Holding weight overhead starting bothering my upper back.
    2b) 225

    Skill/Midline

    1) Subbed Strict T2B at sets of 15
    2) 60sec, 45sec, skipped

    Conditioning

    59

    3+21 DUBS. Shoulders fried from yesterday.

  44. BBG:

    1. 170; 9/10
    2a. 230, 235, 240
    2b. 140

    Skill/Midline:

    1a. Done
    1b. 65s, 66s, 52s

    Cond:

    53 Burpees Rx
    3 Rnds @ 65#; sat down & dayum near passed out, when I realized I had just Power Snatched a barbell of 65#!!!!!

    Fuck, man, I miss my GYMBOSS Timer and/or the clocks found at a box!!! 🙁

  45. BBG
    1) 135/145/155/165×2/175×2/185/195(f)/195(f)/195, got it. both fails were because I left the bar too far forward. It’s better than it used to be, but I gotta fix it.

    2a)skipped
    2b)skipped

    skill/midline
    3a) done
    3b) 90/65/68

    CND
    67 Burpees using pacing technique(20 regular/10 step up) felt maintainable
    and
    3 rds + 35 reps (i need to catch the bar in a power position, i got caught muscle snatching and smoked my already weakened shoulders from the midline work)

  46. BBG:

    1. 175, 185×9 (wasn’t feeling it today)

    2a. 185
    2b. 185

    Skill/Midline: Done

    Cond:
    60 Burpees

    3 Rds + 30 DU – Like a few other people said my feet hurt after I was all done… weird

    MFS
    6/5/2

  47. mu progression- done
    bbg
    95, 105, 110, 115, 120, 125, 130, 135, 140, 145(f) knees kept collapsing

    cond
    48 burpees
    2+34

  48. Cond: 60 burpees 2 rounds +2 snatches using 95# its all I had, broke college student probs

  49. 1) 225-260 (PR!) –average 237
    2A) 295
    2B) 255 (3 OHS per set. Not sureif it was supposed to be 1 or 3. )

    Midline
    1A) check
    2B) freestanding HS on parallettes 1:02, 0:53, 1:07

    Conditioning
    63 burpees
    4 Rounds w/ heavy “Beast” rope

  50. BBG:
    1) 135×2, 155×2, 165×6
    2a) 185 across
    2b) 155 across

    Midline:
    Done

    Conditioning:
    56 burpees, 2 rounds + 38 reps RX

  51. BBG
    1. 155-170-185-195-205-215-225F-225-235-245
    2A. 245
    2B. 225

    Midline: Done

    Conditioning
    53 Burpees
    3 Rounds+ 5 Double Unders

  52. BBG
    1) 185×3, 190×2, 195×4, 200×1 Fails: 1 at 195 and 1 at 200
    2a) 265/275/285
    2b) 205/205/210

    Skill/Midline
    1a) Complete
    1b) 0:47/0:47/0:40

    Conditioning
    54 Burpees
    3rds + 27 DU

  53. BBG
    1) 135
    2a) 145
    2b) 135

    Skill
    1a) done
    1b) 45s, 50s, 40s

    Cond
    50 burpees
    3 rounds + 30

  54. 1) up to 215. Couple near misses at 225
    Felt Strong today, just off technically.
    2a) 240
    2b) 235. F on last rep PP of first two sets.

    Midline: done

    Cond:
    53

    3 rnds 18 du

    3/1/2
    Back squat PR today 10lbs. 340!!

  55. BBG- 115, 125, 125, 135(m), 135, 140, 145 (m), 145, 150(m), 150 PR!

    2a) 115
    2b) 135 once. Then skipped next two rounds pelvis was hurting :/

    Skill- 2 rounds, 45 sec, 45 sec, 25 and 20 on GHD-had to hurry up.

    Conditioning: 45 burpees, 3 rds 31 reps. Shoe came untied during third set of Doible unders. Disaster.

  56. Weightlifting (in kg)

    90
    96
    100
    102
    104
    106
    108x
    109 xxx
    109 PR (for pause @knee) – 240 lbs

    Hi-Hang Pulls
    120 x 2 x 5
    125 x 1 x 5

    Conditioning

    66 Burpees (7″ target)

    3 + 38

    should have had more in part 2. Calves were blowing up. Pacing felt fine, just localized muscle cramping.

  57. 1) Up to 215. handful of misses at 225, 205 single to finish. These are hard.
    2a) Hang Pulls 225-245-265
    2b) PPOHS 235-245-255. These are feeling strong

    no midline

    50 Burpees + 3 rounds + DU + 6 ps

  60. 1) 10X1 First Pull + Hang Snatch –
    all reps @116 lbs (at a gym that has a mix between KG and lbs plates, and I get all confused loading the bar)

    2a) 3X5 Hang Snatch Pulls –
    all reps @ 121 lbs

    2b) 3X3 Snatch Grip Push Press + OHS –
    All reps @ 128 lbs

    Skill/Midline

    1a) done
    1b) 2:03, 1:33, 1:04… This was hard with the GHD sit ups, I was light headed.

    Conditioning

    3 minute AMRAP of burpees:
    49

    5 minute AMRAP of 30 DU, 15 power snatch @55lbs:

    2 rounds + 5 snatches (would have been 9 or ten if the a$$hole coach hadn’t asked me to move with 30 seconds left. Seriously, dude, ask a girl how much time she has left before you bitch at her to move across the gym)

  62. MU progression done

    1) 85, 85, 90, 95, 95, 100, 105, 110, 115, attempted 120×3 (f) for PR
    2a) wow heavy 125
    2b) 85, 95, 105

    skipped skill/midline

    Cond
    42 burpees, 2+30

  63. 1. 85 85 85 90 90 90 90 95 100kg
    a 85 85 85kg stayed light
    b 155 155 155 stayed light

    conditioning: 61 burpees, 3 rounds+30+11 snatches

  64. BBG
    1) 50, 55f, 55, 60, 65, 67.5f, 67.5, 72.5f, 60, 65f
    2a) all 80 kg
    2b) 62.5, 62.5, 67.5

    Skill
    1a) done
    1b) around 20 sec each

    Conditioning
    Burpees – 40
    2.22 Rounds rx

  65. BBG
    1) 80-82-85-87-90-92-95-97F-97-100kg
    2a) 110kg
    2b) 92.5kg

    Midline/Skill
    1a) done
    1b) 35-25-30 these sucked today

    Conditioning
    55 Burpees
    3 rds + 34 reps

  66. 1) 70, 75xxo, 80, 82.5, 85, 87.5, 90xo

    2a) 110kg across
    2b) didn’t do, did L-Pull-ups & Dips here

    Did some of midline later.

    Conditioning:
    56 – felt fairly maintainable for a while yet
    3+24 – shoulders felt fried, DUs were breaking after set one due to shoulders. Felt like the back half of this WOD for sure.

  67. Olympic Lifting:
    Percentage work on: power snatch, jerk, clean pulls.

    Skill:
    1) done
    2) 1:00, :50, (freestanding) :48

    Conditioning:
    Burpees: 63
    AMRAP: 3 rounds + 30 Dubs+5 snatches

  68. Snatches all at 80kg (still going easy on shoulder)

    Hang Snatch Pulls at 110kg
    OHS skipped

    GHD-done
    HS holds skipped

    Conditioning:
    60 burpees (~8″)
    3 rounds +25 DU’s

    (did 12 reps at 42.5kg as I really didnt feel like doing power snatches with only metal on each side, 12×95# = 1140# = 15×75)

  69. 1) 115-125-125-125-130-130-130-135-135(f)-135
    2a) 174
    2b) 135-145-155(2)

    GHD done
    nose & toes 1:10 – 1:10 – :58

    50 burpees
    3 rounds, 30du, 7sn

  71. Bbg –
    1) 185,195,200(miss),200
    2a) 235
    2b) 185,195,205

    Midline – was in a hurry, maybe 30 sec rest tops
    1a Man i felt That xtra 5 reps
    1b Just over 1 min wall planks

    Cnd –
    Later, I swear!

    MFS 1/3/3

    • 55 burpees + 3 rounds plus a couple shitty broken DU’s
      God do I SUCK at DU’s when I’m tired, broke du’s 1&3 round prob 5 times, broke 2nd round prob 7 times…. Grrrrr

  73. BBG

    1.) 3×1 @95, 3×1 @105, 3×1 @115, 1×1 @125
    2a) 3×5 @ 135
    2b) 3×3 @ 135

    skill/midline

    1a) 3X15 UB GHD Sit-ups
    1b) 3XME “Nose & Toes” Handstand Holds –
    50s, 45s, 60s

    conditioning

    49 burpees

    2 rnds + 1 power snatch

  74. WOD 130304:

    BBG
    1) •165,165,165,165,185,185,185,185
    195#
    2a) •225,245,265#
    2b) •185,185,195#
    Conditioning
    •58 burpees
    •5 rounds + 3 DU

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