Quite possibly the most fun I’ve ever had “working” with a group of people. It’s an honor to coach you guys.
Win everything.
WOD 130513:
*Group #1 will have a completely different template for your deload week. It will be listed after the standard daily template.
BBG
1) 7X1 Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X3 Tempo HBBS @ 80% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
4 rounds for total working time of:
Row 500m
5 Burpee Muscle-Ups
14 DB Snatches (alternating) 70/50#
Rest 1:1, 2:1, 3:1
Midline
1a) 3X15 Reverse Hypers – heavy rest 45 sec.
1b) 3XME L-Sit Holds – rest 45 sec.
Group #1 Work – 130513:
BBG
1) 7X1 Hang Snatch – work up to 80% but no higher, rest 60 sec.
2) 3X5 HBBS @ 65% – rest 2:00
Conditioning
1) 3 rounds for total working time of:
Row 500m
5 Burpee Muscle-Ups
Rest 1:1 – all efforts should be 100%
2) 4 rounds for time of:
10 DB Snatches (alternating) 70/50#
Rest 1:1 – note exact intervals and fatigue level after the final set of 10.
I wonder what will be in the regional goodie bag this year. Hopefully reebok steps it up. Last year it was 3 shirts.
bio freeze, advil, and morphine for obvious reasons
for the 3 stop pulls, should the hips be fully extended on that 3rd stop? its hard to tell in the video but it looks like his hips are still slightly flexed
not full extension, just short of it
Congrats, everyone… Brutal programming, give it hell
And who’s the chick on the rope?
Closest is Christine Drankiewicz, a Blackhawk pilot, and our fomer coach at Vulture Crossfit in Bagram
Of course correct me if I am wrong but I believe it is the high hang position ie weight midfoot, shoulders over bar, lats turned on, and slight bend in the knees
BBG
1) 60, 62.5, 65, 67.5f, 60, 65, 67.5f
2a) 105kg across
2b) 120 kg based off 150
Conditioning/ strength tonight
Quick question I’ve just been picking a group randomly. Is there a certain group that should be done?
No no picking groups at random will work just fine, especially if you’re competing at regionals
Someone didn’t get the memo about sarcasm…
Thanks Voican definitely not competing in regionals. Hope to be ready in 3 years for Masters Division. My maxes in oly lifts have stalled and even go down some weeks. Definitely not my only weaknesses, but must get better and I am determined too.
1) 70, 75, 77.5, 80, 82.5, 87.5 (f), 70, 70kg
2a) 100kg
2b) 117.5
Cond:
Total working time 22:51 rx. First two and last round about 5 mins each, third round close to 7 mins.
M/34/176
1) 135×2, 140×2, 145×1, 150×1, 155×1, 160(f)
2) 185#
Cond
Row: 1.50, 1.55, 1.56
BMU: .40, .47, .54
Total working time: 8.02
Ran out of time for the DB Snatches
M/F/S: 2/4/7 Back still having spasms
Ricky, I miss your face…
BBG
1) 50kg, 55, 60, 65, 65x, 65, 65
2a) 80kg, 90, 95, 95, 95
2b) 285#
Conditioning
4:40
4:22
4:41
(subbed in burpee ring pullups. only time for 3 rds)
95, 105,115,120,120,125,130 lbs
165,165,195,195,195
HBBS 225
Cond
5:00, 5:00, 6:00, 6:00
Heavyest DB we have is 60#
Hey everyone quick question, Not sure if anyone else has experienced this but I have developed a pretty bad pain in the outside of my left calf. Im pretty sure its in the peroneus of soleus tendon area of my calf. I took a few days off last week and today I did lbbs instead of hbbs and wore my wifes knee sleeve on my calf and it seemed to help. still felt it but not as bad. Any insight would be great thanks!
I have had this same thing. Stretch your calves ALOT!! 2-3 times a day and after each set of heavy squats/cleans. Take a Lacross Ball to your lower leg as well. Should be good in a week or two.
Been there. I thought I had a high ankle sprain. Thought I might be pointing my toe too far out on the side that was hurt. Stretched calves, rolled out, and straightened my toes a bit when squatting and it was better in a week.
BBG:
1. 110#
2a. 130#
2b. 145#
Cond:
Didn’t really time it bc I’m still getting better at MU. About 20 mins.
Midline:
1a. Around 20 seconds a time roasted
1b. 180#
Dumbbells felt better today than Saturday.
Cond – w/ 80# DB
1. 3:43
2. 3:40
3. 3:49
4. 3:50
Bbg –
1) 225,235,245,255,265,270,275 (i was fucking stoked)
2a) 275
2b) couldnt stay vertical @ 80% used 295
Cnd –
3:16
3:18
3:23
3:24
Midline – done
BBG:
1) 85Kg
2a) 110-120Kg
2b) 132.5Kg
Cond:
4:50/4:13/4:15/4:15 (20Kg DB only)
1) 155/165/165/165/175/175/185
felt like shit today. again. what’s happening with my snatch.
a) and b) at 225#
Cond 4:15/4:45/5:15/5:06
burpee muscles ups fuck me
L-Sits all 30secs, PR
RHy @ 140#
Haven’t felt 100% in weeks and having trouble redlining the metcons. I’ll wait another few days, if I still can’t feel recovered I’m gonna take some forced rest days.
i always have trouble going hard in met-cons for ~2-3 weeks after competitions, even team ones. sleep + lasagna instead of a barbell usually helps me recover fully.
truth. keep forgetting about that weekend and probably underestimated the stress it caused. on a sidenote you guys killed it! much obliged
What does rest 1:1, 2:1, 3:1 mean? Sorry new to the program
say a round takes 3:00
1:1 rest 3:00
2:1 rest 1:30
3:1 rest 1:00
BBG:
1.) 180, 195, 200f, 200, 205, 210f, 210, 215~90%
2.) 230, 240, 240, 245, 245
Strength:
1.) (Smolov FS Week 5 Day 1: 4×9@210)
Conditioning:
NA head cold
Midline:
1a.) 45 across on a jerk block reverse hyper
1b.) completed
Bbg –
1) 60 – 100 kg PR 🙂
2a) 110kg
2b) 120kg (not 80%)
Cnd
5:00
4:50
5:40
5:45
Midline – Done
bbg
1)175,185,195,205×2,215,220f
2a)275 across
2b)280
cond
4:45,4:08,4:28,3:53
low on time rested 1:1 for each, used 73 kb
snatches 2/155 2/160 2/165 1/170 felt solid!
pulls 205-215 strugglin with that hook grip
hbbs 310- no misses
con
still riding the struggle bus on the mu’s
about 6 min each round
rested 1:1 each time, didnt feel gassed, just frustrated at mu’s
BBG
1) 50/60/70/75/80x/80/82.5x
2a) 85/90/100/100/100
2b) 95 all – feeling these out, more like 70%
Conditioning
4:00/4:15/4:23/4:15 (30k DB – heaviest we got) didn’t take full feast bar 1st interval. Short on time.
Please forgive, I’ve googled and got conflicting info.
Work to Rest or Rest to Work on the ratios? Are we getting more rest as the metcon continues, or less rest?
After I get the answer, I promise to run my cock into a donkey’s kick and never ask this question again. Thanks in advance.
lol, its rest less. an example of 2:1 is if it took you 1 minute, rest 30 seconds and complete another round. i asked the same question
BBG:
1) 150, 155, 160×3, 165×2
2a) 225
2b) 245-these are horrible for me, the bounce out of the pause puts me in a terrible position.
Conditioning:
*50/25c AD *50#kb snatch
3 rounds: 3:55, 3:56, 3:35
-cut this short, wrists are still heeling from MU’s last week. Also had absolutely nothing in the tank.
Midline:
1a) GM’s@ 125, 120, 115
1b) Ring L-sits: :34, :35, :36
M/F/S
7/8/3
-Felt fine coming into this, feeling pretty beat down not sure if it’s the longer conditioning pieces or what.
1) up to 195. Shoulder mangled. Cortisone shot this morning
2a). 255
2b). 315
Cond:
3:25, 3:38, 3:48, 4:08
32kg KB. made all MU’s no long breaks
Group 1
Hi Hang up to 220. Felt easy.
HBBS, 3 x 275
Conditioning
Part 1
1) 2:30
2) 2:35
3) 2:38
Part 2
1) :24
2) :29
3) :30
4) :30
M/37/210
Literally had 5 mins. Just did 3 midline sets of reverse hypers and glute ham raise. Happy to get it in.
Bbg-
185-225
235-255 misses n shit
Pulls 275
Squats 325
Cond-
3:24-3:11-3:15-3:20
Qdoba on the sidewalk
Hypers 180
L sits 20-20-30 secs
2/3/3
Starting Week 5 of TOW
BBG 1) 95,105,115,95> Shoulder not down with full squat snatches.
2a) 185,205,225,235,235. Stayed kinda light at 235; SI barking a little.
2b) 225,235,225, 225. SI barking a little at 235.
Conditioning: 3 rounds; 12:33
Midline: DND
1) 185(x)-205-215(x)-215-225-235(x)-235(x)-235
2) HBBS – 3×2@275
75 burp for time – 5:32
BBG
1) 185-205-215-225-235-245-250
2a) 315
2b) 390
Conditioning
4:46/5:22/5:42/6:22
MU Killed me today….
No Midline
1) up to 225
2a) 270
2b) 270
3/6/2
BBG:
1) 205, 205, 215, 215, 225(f), 225(f), 225
2a) 275 across
2b) 370, 370, 370, 370(2), 370(2) – felt the aneurysm coming on so kept the last sets to 2 reps
Conditioning:
3:24, 3:26, 3:56, 3:45 – TWT = 14:31
DB Snatches with 75 lb dumbbell. Turns out these are slightly easier when your low back isn’t seized up.
Midline:
1a) 300 lbs
1b) :22, :25, :26
BBG
Hang Snatch
215,225,235,245,255 PR from hang,265X,270X
2a) 245
2b) 325, 335, then 340 x 3
Cond
TWT – 15:17
3:34
3:36
3:57
4:10
Hadn’t eaten in 10 hours and this hit me hard. Had to use a 70# KB in place of DB, harder with the rip from the floor style…..
Midline
1a) 170 x 3 x 15
1b) 34, 25, 25
Pause squats 270 done.
Wod felt superslow on MUS and failed 3 or 4.
3:27,3:49,3:52,4:07
15:28 TWT
BBG:
1. 105
2a. 155
2b. 165 (Kept failing 3rd rep at Rx 80% 185)
Skill:
Worked through 10 Burpee Muscle Ups
Conditioning (change to Burpee/2 C2B):
1. 3:44
2. 4:10
3. 3:55
4. 3:58
(I hope I can get myself into the DB Snatch in the 100s, didn’t phase me at all)
3/4/5 (shoulder)
m/34/5’8″/170lb
BBG
1. 135-135-145-155-165-175-185F
2a) 185-195-205-215-225
2b) 235-235-235-235-235 (got easier as I went)
Cond. from Sat. (50 of each)
17:57, 70lb DB snatches killed me
Midline
1a) 12lb DB-12lb DB-12lb DB (no machine)
1b) 0:11+:08 0:10+0:06 0:12+0:07
1) 7X1 Hang Snatch – 115#/125#/135# for the rest
2a) 5X2 3-Stop Snatch Pulls – 185#
2b) 5X3 Tempo HBBS @ 225#
BBG:
1) 155-165-165-170-175f-175-185f
2a) 235-245-255-265-265
2b) 230
No time for Conditioning.
Midline:
1a) 35
1b) :25, :23, :20
BBG:
1. 220, 225, 230, 235(f), used straps 235, 240(f),240(f)
had 240 overhead and balanced just could not stand it up today.
2a. 250 – Snatch high pull
2b. 305 (failed last rep on 5th set)
Cond
TWT – 16:17
3:46
3:51
3:55
4:46
Midline
1a) BW GH Raises
1b) 30, 30, 25