75 thoughts on “130419”

1. Is there a preferred amount of time between Parts 1 and 2? (i.e. an hour is difficult; 6+ hours, much more doable.)

2. Anyone ever get a hard bump the size of a marble on your abdomen underneath the skin? It’s right where my belt goes, no pain/symptoms. After some basic research I’m pretty sure it’s not a hernia, anyone had experiences with something like this?

   • May just be an inflamed lymph node. Nothing really to worry about. Can be caused by a lot of things really.

   • you’re going to die

     • Yeah Craig, you’re fucked.

       • lulz

   • Go to the doctor. Noone here is trained to diagnose shit, and if they were, this is the internet.

   • I have this problem. Mine was diagnosed as a lipoma– a noncancerous fat cell tumor. Nobody knows what causes it, probably genetic. Also developed one on my pec and bicep.

   • I have a couple. Have had doctors look at it – said it was not a big deal.

     • Yup just got back from the doc, some form of a hematoma from my belt. Basically blood/tissue build up from constantly getting pinched. Thanks everyone…time to go lift

3. Is 1:3 rest 33% or rest 3 times longer?

   • option 2!

   • Young Nathaniel – 3 times longer.

   • Not sure.. 1:3 means 1/3 (33%) and 3:1 means 3/1 = 3 times longer, isn’t it ?

     • Yes.

     • Work:rest (work to rest ratio) 1:3 (1 to 3 ratio) work=1:09 : rest=3:27

       • Thanks Brandon !

4. Are the split jumps alternating legs (i.e. 1R-2L-3R-4L) or 25 with each leg?

   • 25 each leg and 25 each arm

   • It’s 25 total split jumps. You jump in the air and land in the splits.

     Like this…
     

     • It’s smartest to alternate what leg goes forward and what testicle you land on to promote even, balanced development.

     • +1

     • Hahahaha. That’s how I do them

   • http://upload.wikimedia.org/wikipedia/commons/thumb/8/8b/Sasha_Cohen_Split_Jump.jpg/640px-Sasha_Cohen_Split_Jump.jpg

5. Coach or any outlaws Sorry to sound like a dumbass noob but i was having a debate with another coach Do you base your met con weights off of Prilepin’s table? Thanks

   • Yes

6. 25 split jumps = 50 total (25 es)
   Or
   25 split jumps = 25 split jumps total

   • 25 TOTAL Split Jumps, boys and girls. The nature of the movement is alternating, it’s not a single leg movement, therefore, 25 reps is 25 Jumps, switching legs each time.

     • Thank you! Coach

7. Just got my first freestanding HSPU on Tuesday!

8. Strength
   1a) 127.5kg on the bar, a little over 20% worth of bands… Not sure scales maxed out…
   1b) 100-105-107-107-110-112.5-115kg
   Miss judged the weights… Not how it programmed to be done.

   Skill
   Done

   Conditioning
   Part 1
   10:42

   Part 2 to do later tonight…

   • Part 2
     1:09 – 1:08 – 1:14 – 1:16
     Didn’t run it on a track, ran it at the box, with a turn around and a few corners….

9. Strength
   DL – 120kg
   BP – 135#, 185, 200, 215, 215, 215, 215

   Skill – done

   Conditioning
   Part 1 – 3 rds for 11:14

   Good grief how much do I have to eat!? Still losing tho I’ve been eating more.

10. is the rest 3x your first run time… then 2x run time…. then 1x or is it 3min rest…. 2min rest…. 1min rest

    • Option 1

11. DL: 140kg + 20kg chains (bands no option)
    Bench: 90-95kg (just starting again after shoulder injury)

    Skillz: done

    Conditioning
    11:58, Damn you HR PU’s

12. 1a) Off 400
    1b) No Bench, Jerk balance up to 155

    Skill: 6-7 Triples every 1:30, 1 sometimes 2 FreeStanding HSPU every 1:30
    Cond
    1) 12:24
    2) 1:19, 1:17, 1:17, 1:17
    MFS 2/2/1

13. Strenght:
    1a) 100Kg
    1b) 70-80-85-85-85-87.5-87.5Kg

    Cond:
    12:39
    1:23, 1:40, 1:43, 1:40

14. Did 7×3 deadlift got up to (355) tried to keep back tight

    Cond-
    9:54

    • runs 1:12, 1:09, 1:10, 1:23

15. 1a) 255 + Blue Bands x 7 x 3

    1b)
    215 x 3
    225 x 3
    235 x 3
    240 x 3
    245 x 3
    250 x 3
    255 x 3

    Skill

    Kipping HSPU practice

    Cond

    Part 1
    8:31

    Rest 20 min (short on time today….)

    Part 2
    1:00
    1:02
    1:07
    1:12

    Runs out back in the parking lot, out to a 200m turnaround. VERY strong headwind on the way out…..which sucked.

16. Dl off 475 with green bands

    Bench 225-245-250x5x3

    Triples still suck

    Cond-
    11:41
    Fucking hrpu crushed my soul

    Runs on track earlier-
    :56-1:02-:58-1:03

    1/4/5 (knee)

17. Så fed dag!!!

    1a: 100kg and green bands
    1b: 90 – 92,5 – 92,5 – 95 – 97,5×2 – 95 – 96

    Skill:
    Done

    Conditioning part 1:
    13:51 RX

    Part 2:
    Not done (jumpers knee)

18. 1) off 380
    2) up to 180

    Skill done, got a good 10sec HS hold in

    Cond 14:29 Rx
    pushups.

    400m on a track
    1:12
    1:14
    1:16
    1:22

19. Strength:
    1a.) Clean DL: 205+bands
    1b.) 185, 195, 205, 215, 220, 220, 220 ~ 90%

    Skill: complete both getting better

    Conditioning:
    1.) 15:10 – HR Push Ups real weak
    2.) 1:24, 1:20, 1:20, 1:18 – indoor 133m track

20. dl 180+band
    bench 215, 225, 230, 4×3/235
    skill
    handstands are feeling more solid. cant hold for more than 5 seconds but its finally feeling like theres progress. du’s high score of 55
    con part 1- 12:10
    con part 2
    1:21 (pr)
    1:22
    1:30
    1:35
    running in the wind sucks…or blows depending on how you wanna look at it

21. 7×3 DL 222#
    7×3 BP 195, 206, 217, 222×4
    Only have 222# in the garage so limited on weights

    METCON- 12:30
    5RFT
    25 split jumps
    5 power snatch 135
    25 HR pushups

    4x400ish m run- 1:3 (accidentally did 1:2), 1:2, 1:1

    1:22
    1:17
    1:19
    1:17

22. str
    1)off 520, elitefts black and rogue red
    2)185,205,215,220×2, 225×2
    cond
    9:41
    repeats-later

23. Strength
    1a) 7×3 Deadlift – 245#
    1b) 7×3 Bench 205,225,235,245,265,275,300

    Skill
    Triple Unders still 1 at a time

    Conditioning – 13:02

24. Strength
    1a) No Bands; 275# (60-65%)
    1b) 70# DB’s. Didn’t push sore shoulder.
    Skill: No time. DND.
    Conditioning
    Part 1-
    4 rounds for time of:
    25 Split Jumps
    5 Power Snatches 95# (bothering shoulder today)
    20 HR Push-ups
    9:37
    No rest.
    Part 2: ~425 Meter block run with hills: 1:43, 3:00 rest, 1:35

25. A1; 270x7x3
    A2: 325x7x3

    Cond:
    P1. 7:11
    P2. After clients tonight

26. 1) off 620# – 315 + green bands
    2) 275 across – no spotter
    skill – TU can string 6 together with single hop btw
    hs holds – fack, my goat…can hold about 5-8 seconds
    cond – 11:15 rx – as everyone else said…hrpu blow, down to sets of 3 at end
    part 2 – row…wisconsin weather blows…literally

27. Strength:
    1a) Off 460
    1b) 165×3, 175×2, 185, 190

    Conditioning:
    P1) 16:53-thought I did an extra round until i saw other peoples times…woof
    P2) 4x40cal AD: 1:04, 1:18, 1:40, 1:42…brutal

    M/F/S
    1/6/6
    -Pretty pumped I don’t have a hernia…no belt for a week or two, 20rep squat tomorrow will be dicey.

28. 1) off 500 – with green band
    2) 225, 240, 245, 245, 255, 260, 260

    Skill done

    Cond 12:15

    • Strength:
      1a) 300 with green bands
      1b) 225,235,245,255,265,275,275 (2 reps)

      Skill:
      Done

      Conditioning:
      Part 1) 11:40

      Part 2) 10 min rest. Runs were out to a 200m turnaround. VERY strong headwind on the way out.
      1:14, 1:09, 1:07, 1:17

29. 1a off 335
    1b up to 205
    Cond 12:51
    Skipped running, had to run 5k for pt this morning

30. 1) 225 60% of 1RM no bands
    2) 135-145-150-155-155-155-155

    skipped the rest d/t time

31. M/37/210
    Metcon 14:15. Snatch felt faster towards end. No touch and go, all singles.

    HS walk practice complete.

    400’s
    1:18 , 1:20, 1:24, 1:24
    200 out and back on my street.

32. Deadlift 225 plus bands
    Bench up to 205 then 195 for rest
    Skill done. Linked a few triples here and there
    Cond
    9:50
    Running done right after due to time
    1:15/1:17/1:20/1:16 damn that was horrible

33. Strength: Deadlifts.. No bands but did 7×2 at 225#. Felt good to lift heavy again.

    Bench: started at 125# and worked to 140# at set 4-7.

    Midline: tried triple unders and almost got one. Freestanding happy complete.. Not as good as the other day though when I did 4 in a row.

    Conditioning: 14:15 Rx… Though hr push ups got very dicey.

    No runs today..

    • Freestanding hspu*

34. M/34/5’8″/175lb
    Strength
    7×3 deadlift (no bands)
    305-315-325-335-345-325-315
    7×3 bench
    165-175-175-185-185-185-195
    No condition yet

35. 1a) 250 w/2 Blue bands

    1b)
    245,
    255,
    265,
    275,
    285
    295×2
    Felt good so I kept moving up.

    Skill

    Triple Unders getting better.

    Cond

    Part 1
    9:15

    Not able to do Saturday so I did:
    HBBS @ 20x320lb

    and did Group 1 Conditioning:
    500m Row
    21 KB Push Press
    21 TTB
    500m Row
    15 KB Push Press
    15 TTB
    500m Row
    9 KB Push Press
    9 TTB

    9:24

    The MU and C+J WOD looks awesome.

36. Deadlift – 262 with blue band
    Bench – 225 x 4, 245 x 3

    Conditioning

    12:30 – Awful for some reason

    No time for runs.

37. Did not have enough equipment available to superset.
    1a) @275#
    1b) 3×3 at 275#

    Skill: Alternated between trying triple unders (got a few) and doing hand stand against the wall (I need to get better at holding myself before I add a full balance).

    Conditioning
    Part 1: 12:01
    Part 2: 1:20/1:22/1:23/1:27

38. Strength
    1a) 240 + 95
    1b) 155,165,175,185,185,185,195

    Conditioning
    8:46 @ 115
    1:18, 1:23, 1:26, 1:21

    MFS
    454

39. 1a) 205+ purp w/2 loops
    1b) 185 205 215 225 230 235f 235f
    Failed 3rd rep both times

    2/3/8

40. Strength:
    1a) Diaper Mode: Engage
    1b) 215, 225, 235, 245, 255, 260, 265

    Skill:
    Consistently linking 20+ triples but have been unable to get close to my PR of 50.

    Handstand holds range from 6-12 ish seconds.

    Conditioning:
    Part 1) 13:50 RX
    The floor felt refreshingly comfortable during the HR push ups. Took naps. Felt good.

    Part 2) 1:08, 1:13, 1:22, 1:28
    Performed on track.

41. Made up runs

    1:14
    1:15
    1: 20
    1:26

    ugh

42. Strength
    No bands, so I worked up to a 3RM deadlift: 225, 275, 315, 335, 365, 365, 385(pr).
    Bench Press: 155, 185, 195, 205, 215, 215, 225(pr)

    Cond
    14:15 Should have been about a minute faster, I failed 2 snatches on the last round. The first I didnt get any hip extension and missed out front. The second I made sure to get hip ext and threw the bar over my head and behind me. Took a few seconds to re-focus and finished.

    No time for the running intervals

43. 1a. No bands or chains. 7×3 @ 70% of 445, rounded up to 315. Slow and deliberate, focused a lot on hamstrings.
    1b. 185-205-225-235-235-235-235. Felt good. I think I short-changed myself. 1RM at 265 the other day (-10lb from PR) but I feel like I could’ve gotten 245 for three, but probably not for four sets…

    Skill: HS Walks. These suck!

    Conditioning: Box Wod. 12 min AMRAP, 100m sprint (jog), 2xHPC, 3xPJ, 4xDL, 155. 10+100m sprint (jog). Tried to go one round per minute but the sprint quickly turned into a jog. Felt good about plowing through the barbell movements though.

44. 1a- off 470
    1b- 205/215/225/235×4 (no spot, made me nervous. probably could’ve pushed 240/245 for the last two.

    Skill
    *first triple under strings
    *i suck at staying in the handstand. i can walk around all day, but fuck me if i have to stay in one spot.

    Conditioning
    10:38
    **skipped the runs, wednesday wreaked havoc on my posterior. left knee feels very unstable along with very high level soreness behind the knee.

45. Did this on Thursday, just got back from a two day running event. Awful training decision.

    1a)210 with a blue band
    2B) 115×2, 120×2, 125×2, 130(2).
    Conditioning: 12:32, but my pushups probably weren’t with a tight midline.

    Skipped the runs, as I ran all day Friday and Sat morning.

46. DL with blue bands
    165-165-175-175-175-185-185

    Bench
    95-105-115-120-125-125-125

    Skipped skill

    Conditioning 13:11
    My push ups suck, but at least they weren’t bullshitty.

    400s (inexact distance, out & back)
    1:13-1:16-1:19-1:26

47. Wod yesterday 9:16, 4x400m today1:12, 1:19, 1:23, 1:24

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