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.
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#
Glen Schleehauf Co-owner/coach Crossfit Craic 6176699249 Glen@crossfitcraic.com
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.
Selling my spot to the camp in Long Island city, (hip injury), shoot me an email : robinsonbouas@gmail.com
54 Burpees
2rds plus 2 Power Snatches..
Fuckin double unders.. legs weren’t working after the burpees.
Just to clarify…. The Open WOD is programmed in for Friday?
yup fridays
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
Conditioning:
51 Burpees
-then-
3 Rds
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
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
BBG
1.) 175#x10
2A.)175#
2B.) 165#
Skill/Midline – Complete
Conditioning – 56 Burpees and 3 Rounds Rx’d
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
Bbg –
1) 225
2a) 225
2b) 240
Midline –
Done
Cnd –
59
4 rnds even…had more..jump rope in a knot..whoops!
BBG
1.) 105#
2a) 135#
2b) 115#
skill/midline
1a) x20
1b) 20 sec. each
conditioning
40 burpees
3 rds + 36 Rx
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
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
50 burpees
3rds +20 double unders
Chest was gone couldn’t hold rope… Whatever no excuses. I’m ready for burpees but dammit I hope not… Just saying
1. 195 pr from hang during 1
2. 245/155
Conditioning
55
3 rounds plus 6 double under
3/4/3
bbg
1)185,195,200×2,205×2,210×2,215,220
2a)205
2b)275,285,295
mid
done
cond
50 burpees
4 rounds
i zach brodis’d the shit outta these snatches
td
cond
51 burpees
3+8
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)
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.
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.
Did you do the BBG, STR and skill work? Or are you ditching it for recovery reasons?
I did it just didn’t post. Sometimes i mix up the order though.
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
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.
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)
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.
BBG
1. 135 ( 7 sets), 155 (2 sets), 165 (miss)
2a. 165 across
2b. 135,135,140
Cond. – 60 Burpees + 3 rds cmp. & 30 du 5 snatches
is it weird that my feet hurt the most? ha
no mine are fucking killing me still
BBG
1) 205
2a) 225
2b) 205
COND
61 burpees
4rds
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
1) 105, 115,125,125,1301135f,135,135,140f,140f
2a) 155#
2b) 145#
conditioning:
38 burpees
2 +40 reps
Bbg: 1) 70kg
2a) 80kg
2b) 70kg
Skill/mid: Done
3min amrap: 40
5min amrap: 2rounds, rope broke
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
48 burpees
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
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.
56
2+35
Weightlifting
DNC
Skill/Midline
DNC
Conditioning
DNC
M/F/S
9/10/3
So why are you posting?
I’m gonna start going over to CFNE and post how I didn’t do their WOD.
Dipshit.
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
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
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
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
63 burpees.
4 rounds.
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!
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.
10×1- 185f,f,x 205f,f,x,x,f,f,x,x
Couldn’t land anything. Catching everything out front
2a) 3×5 h sn pu-225,225,225
2b) sn gr p pr+ohs- 205,215,215
1a)-done
1b)- done
Cond- 55, 3+9ps
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!!! 🙁
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)
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
mu progression- done
bbg
95, 105, 110, 115, 120, 125, 130, 135, 140, 145(f) knees kept collapsing
cond
48 burpees
2+34
Cond: 60 burpees 2 rounds +2 snatches using 95# its all I had, broke college student probs
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
BBG:
1) 135×2, 155×2, 165×6
2a) 185 across
2b) 155 across
Midline:
Done
Conditioning:
56 burpees, 2 rounds + 38 reps RX
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
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
BBG
1) 135
2a) 145
2b) 135
Skill
1a) done
1b) 45s, 50s, 40s
Cond
50 burpees
3 rounds + 30
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!!
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.
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.
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
scratch that, 2 rounds + DU + 6ps
Skipped BBG
Midline/Skill
Done
MetCon:
59 Burpees
2 Rounds + 8 Snatches @65#
Had no drawstring on my shorts….they fell down twice during each round of DU’s
If you were Camille LeBlanc-Bazinet I would care.
ha!
145×5-165×2
195
215
Midline complete
62-3+34
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)
Any outlaw friendly boxes in st. Petersburg, FL?
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
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
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
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
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.
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
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)
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
Olympic Lifting:
Percentage work on: Power Snatch, Jerk, and Clean Pulls.
Conditioning:
Burpees: 54
AMRAP: 3 rounds + 30 Double Unders
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
BBG:
1) 85Kg
Cond:
58/127
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
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
Correction on the typo:
•4 rounds + 3 DU
29/m/5’11″/190
Conditioning
done Tuesday instead of 200m runs
45 Burpees
3rds + 12 DU
1) 135-145-155×3-165×2-175-175(f)-185 PR
a) 205
b) 175
60 burpees
3 rounds even
this was rough