Here we go, boys and girls. The Melbourne “prequel” is up, and I went ahead and posted the NY date at CF Lindy also.
Aussies, please make sure you don’t miss out on this one. We’ve squeezed this one in, and love you guys a lot, but 24 hour flights are not ideal.
Renee, get my fleet of Utes ready—it’s time to wrestle some crocs! (No? Too stereotypical? At least I didn’t go “shrimp on the barbie”.)
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CrossFit Collingwood
Melbourne, Victoria (Australia) -
CrossFit Lindy
Long Island, NY
WOD 130921:
BBG
1) 15 minutes to establish a 1RM Snatch
2) 15 minutes to establish a 1RM Clean & Jerk
Strength
15 minutes to establish a 3RM Front Squat
Conditioning
5 rounds for Calories of:
1:00 ME Airdyne for Calories (sub Row if necessary)
1:00 Rest (active rest – keep the flywheel moving slowly)
Rest 2 minutes – then…
5 minute AMRAP of:
1 Rope Climb 15′
10 Deficit HSPU 6/4″
20 Double-Unders
You got a few Roos loos in the top paddock mate!
Can you please add 21-23 for the NY camp?
Got a tear on my hand, should I play it smart and take the weekend off to let it heal up?
1. 275 (missed 280 SIX TIMES! 4 behind)
2. 315 – Cns was fried.
3. 315.
Cond:
112 Cal
3 rounds + 2 hspu
Used the C2
125# Snatch
200 # Clean Jerk 5 lb PR.
Front Squats later.
Row intervals : 21-18-19-18-19
5 min AMRAP 2 rounds.
1) 70 (-5kg)
2) 90 (-5kg)
3) 235 (PR triple)
Cond –
subbed rowing. 117 cal
subbed 5 strict C2B for rope climb
scaled HSPU
2 rds + 5 strict c2b + 8 HSPU
Snatch #185. -15
C&J # 230. – 30
Leaky left foot when I catch it makes my stance way too wide and I am out of balance. Any thoughts on ways to work on this?
Front Squat #245 3 RM -15
Airdyne 173 calories 39,34,34,33,33
Tried keep rpm at 87/88
Did wednesday workout last night and shoulders were smoked this AM. HSPU were comical. 2 rounds of AMRAP
BBG:
1) 102
2) 122.5Kg (1.5Kg PB), 126 Clean (1Kg PB but as Spencer says, three red lights!)
Strength:
Fail at 135Kg
Cond:
24/23/24/23/26 Cal (Row)
2/2 HSPU
1) 155#
2) 230#
3) 255#
cond: later
1) 255, missed 265 a couple times
2) 305, missed 315
3) skipped, knee
C) 123 cals (row), 2 + 8 HSPU*
*subbed 3 bar muscle ups for rope climb
#TheOutlawWayAfghanistan
1) 130 (5# PR)
2) 170 (5# PR)
3) 200 (5# PR)
C) 92 cals (row), 2 + 3 strict pull-ups and 4 modified HSPU*
*subbed 3 strict pull-ups for rope climb and modified HSPU
#TheOutlawWayAfghanistan
This weight was a goal of mine to get at the end of this year (just started in January)… Soooo here you guys go!! 175# snatch! 10# PR!!! BW 160
http://youtu.be/mpa25ZsAxTY
BBG:
C&J Failed the clean at 325# 3x… Pretty pissed off
Snatch technique work only
Strength:
Did not do
Conditioning:
Subbed in row 23,25,25,25,23 (121 total)
3 rds + 3 HSPU
Didn’t feel stong at all today. After C&J I said to hell with it… My form sucks when I’m pissed off
Rowing calories don’t include the rest
BBG:
1) 85kg (+1kg PR)
2) 110kg
Strength:
1) 275#
WOD- 113cals, 2+1+10 rds Rx
BBG
1) 245 missed 255 3 times
2) 320 5# pr
Strength
1)365×2
27/170#/5’9″/M/CenEast
2/2/2
Snatch: 165# (-10). Failed 170#x3
C&J: 235# (+5# PR)
3RM FS: 260# (+5# PR) – When we started the Hatch cycle, this was my 1RM…
Conditioning:
22/20/18/19/19 Rower – 98 cals total
2 rds + 1 RC + 6 HSPUs Rx
1) 165 (-15)
2) 215 (-15)
been stuck at these two weights for my Saturday sessions for three weeks. Its frustrating, because I keep PRing things during the week, AND Ive finally gotten olympic lifting shoes and moved into a better training facility
3) 240
Conditioning.
Subbed row because someone was complaining about the noise from the airdyne (wtf)
115 cals
5min amrap
( Babys first rope climb! Im new)
2 rounds+2 rope climbs and 8 hspu.
Rope is only 8 feet so I have to sub 2 ascents for every one RXd
BBG:
1.) 235 ~ 98%, 245f, 250f
2.) 270 ~ 98%, 280f
Strength:
1.) 255 (-15)
Conditioning:
172 cal ~ total including rest
2 + 10 HSPU
Used c2
snatch 205 5# PR and it felt great
http://www.youtube.com/watch?v=ude8pqvvleE
c+j 250, matches PR
front squat 3rm 320, 5# PR
con
26,24,23,20,21
subbed 3 bar muscle ups for rope climb
1 round +9 hspu
that deficit destroyed me today
BBG:
1) 160 (-20)
2) 205, 215 (f-jerk) (-20)
Strength:
250 (-20)
Conditioning:
149c AD *not including rest
1rnd+7
6/8/5
M/17/160#
BBG:
1) 185#
2) 235#
Strength:
1) 225#
Conditioning: Different.
BBG-
1) 150 (10+)
2) failed at 205
3) 195 🙂
Rowed 18-20-22-22-21
1 rd + hspu
BBG
1) 165# 5lbs PR
2) 225# 10lbs PR
Strength
245#
CND
134 rowed cals including rest
1 Rd + 7 HSPU
5.10/190/26
1)155# (+15)
2)205# (+5)
3) 215#
23/23/25/21/19
Scaled HSPU (getting better though) and no rope, subbed 5 strict Pull-up
3rnds+5 pull-up
Snatch – 215 (-30)
C&J – 275 (-30)
Fr. Squat – 330 (+5)
different cond.
BBG
1) 15 minutes to establish a 1RM Snatch – 80 kg, not pretty but i got it.
2) 15 minutes to establish a 1RM Clean & Jerk – 100 – jerk not good but decent
Strength
15 minutes to establish a 3RM Front Squat – got 115 easy and tried 122 and only got 1.
Conditioning
5 rounds for Calories of:
1:00 ME Airdyne for Calories (sub Row if necessary)
1:00 Rest (active rest – keep the flywheel moving slowly)
2180 mtr total
Rest 2 minutes – then…
5 minute AMRAP of: got 2 + 6 rx
1 Rope Climb 15′
10 Deficit HSPU 6/4″
20 Double-Unders
Oops forgot to post this yesterday!
Sn- 195 easssy (-10)
Clean no jerk- 265 pr tie
FS- 265 pr tie
METCON- 144 cal, 2+5 slow moving but couldn’t go faster because my shoulders were smoked
1) 125# ( -15#. I dont get ut….it’s so random…. Friday almost had 145#)
2) 165# (-10#)
Strength: 195#
Conditioning:
114kcal total on rowing
Amrap: 1 round + 7 HSPU. RX
1) 247#
2) 330#
Strength: patellar tendon threatened to leave me if I front squatted today.
Conditioning:
110kcal total on rowing
Amrap: 1 round + 4 HSPU
BBG/Strength: None-infection in leg
Conditioning
1:00 ME Airdyne for Calories (sub Row if necessary)
1:00 Rest (active rest – keep the flywheel moving slowly)
Calories: 25, 22, 20, 20, 19
Rest two minutes:
Then subbed increasing Muscle-Ups/hand-stand push-ups on the minutes for 10 minutes
Finished with shoulder press/push-ups, have to sub until leg is healed.