Spending the day in Minnesota (how in the eff is it this cold already?), for the finals of The Granite Games.
I am utterly shocked at the awesomeness of this event, and can’t believe that the sport is already at the point where it can support “off season” events that are this damn good. Not only is the event itself great, but the final may be one of the nastier things I’ve ever seen…
That’s four different consecutive workouts, with five scoring points (time for each piece, and total time for all four). Show of hands for everyone that puked in their mouth a little when they read it. If the final doesn’t make you feel warm and fuzzy, then maybe the first workout from today—an ugly little couplet (with a TTB buy-in) of Deadlifts and Back Squats @ 235/155#—will. In fact, I liked it so much, I stole it for today’s conditioning. Enjoy, and sorry.
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WOD 131007:
BBG
1) 15 minutes to establish a 3RM UB Hang Snatch (top of knee).
2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 – rest as needed.
3a) 4X3 Snatch High Pulls from Blocks @ 110% (of max Snatch) – rest 60 sec.
3b) 4X45 sec. Bench Row Holds (use DB or KB in each hand) – heaviest possible, rest 60 sec.
Conditioning
Time to beat: Elisabeth Akinwale – 7:03.
For time:
45 TTB
-then-
3 rounds of:
15 Deadlifts 235/155#
15 Back Squats 235/155#
*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).
EA is a freak…
What a great event! Great to see all the turn out.
one of the greatest programs out there. Thank u sir!
What’s the height for the blocks on the snatch high pulls?
1. 237 (kg are messing with my life)
2. 90, 100, 105
Str
1. 135 (from hang, didn’t have time for blocks)
2. Did static hold from pull up bar (time)
Cond
14:20. Once my hamstrings were shot that went to absolute shit. Can do it faster
BBG:
1) 135#
2) 135, 135, 135#
BBG:
1. 200#
2. 185# 195# 205#
3a. 275#
3b. skipped
Conditioning:
Scaled and I don’t want to talk about it.
HAHA! Same here. What’d you scale to?… My C&J is only 205 so I scaled to 175. Finished in 16
1) 225
2) 225-225-235
3a) 255
3b) 55s
C) HFS!!! 12.59
#TheOutlawWayAfghanistan
BBG:
1) 195#
2) 175-185-195#
3a) 265#
3b) 50#
Conditioning
Humbling…
Failed 9 squats into the second round (12:00)
Conditioning was at 235#.
1) 105
2) 95, 100, 105
3a) 145
3b) 35s
C) 12:16 w/ 135#
#TheOutlawWayAfghanistan
39M/189#
1) 125#
2) 115#/120/125
3a) 165#
3b) C2B static hold
cond: later
Holy fuck this is going to be a fun day.
oh and way to go McClain
http://games.crossfit.com/video/pride-rookie?autoplay=true
1) 145
2) 135/140/145
3)
A: 165
B: skipped
Cond) 15:01 @ 155
1). 190. 5# pr for a triple
2). 175-185-195. No misses.
3a). 245
3b). 35# kbs
Cond: 2 rounds in 15:00 at 235#. This workout almost turned me into an Olympic lifter.
snatches 170
155,160,170
high pulls 225
db hold 55#
con-scaled
took a crack at 235 but after 15 deadlifts that clean was not happening.
scaled to 205 (80%) of max c+j
14:05
BBG: 1) 180 f185x1
2) off 180. f 180×2
3a) 205
3b) w barbell 135
Conditioning: 2rnds – 10:04
1.) 202
2.) complete
3a.) 220
3b.) 40
CND
DNF- did 30 deadlifts and 15 back squats, felt extremely uncomfortable putting the bar on my back the first time when fatigued.
So I was lining up in my lane at the Granite Games this weekend in my “Everything is Everything” t-shirt and look back to give my wife a little wink before we start, and Rudy is standing directly behind my wife to watch the event. About 3 rounds in he leans over to my wife and says “you know he is winning right?”. I promptly fade on rounds 4 and 5 and finish about 4th or 5th out of 25 in my heat. So basically Rudy jinxed me and it’s his fault I didnt finish higher.
Seriously though the Granite Games was a phenomenal event and it was awesome getting to meet and shoot the shit for a few minutes with Rudy and the one and only Elizabeth Akinwale (who won the Elite Division by the way). I had just completed events 3 and 4 and Elizabeth was asking me how it went and what parts were most difficult, etc. Unbelievably cool experience. I should have taken Rudy’s advice a few months ago and bought an Airdyne because the ME Airdyne event kicked my ass.
Cond: Took the day off because I feel like I got hit by a truck after these weekend, but I had 4 reps left at the time cap in this event. I should have finished it but I was too damn slow on my toes to bar.
Were people going unbroken t2b or splitting it up; I split it in 2 for pacing, but wondered how long they were taking on t2b
Split it up, no point in redlining on t2b when the event was won on the barbell
1: 120
2: 110, 115, 120. #
3: 160 #
4: 1.5 pood kb #
Conditioning:
17:36….@ 175# Hamstrings were tight prior too. This destroyed them. I haven’t wanted to cry in a ball against a corner but this made me close to doing so.
#TheOutlawWayAfghanistan
1) 120#
2) 110/115/120
3. à) 165#
b) 35#
Conditioning: 17:10min. @145#
Started with 155# but found it too scary to pût on thé shoulders over the head (Never did it before). After couple minutes of fruitless efforts swallowed my ego and dropped weight to 145#. I suck and the wod was total evil.
BBG: 80Kg (Single at 90Kg)
Cond: Decided to do the final
7:22
16:13
6/6 Burpee Box Jumps by 20:00 cut off – that was hellish, but awesome.
BBG:
1.) 205 ~ 85%
2.) 185, 195, 205
3a.) 265
3b.) 30, 30, 30, 35 ~ DB’s
Conditioning:
21:57 @ 235 ~ embarrassing, had to do “full” cleans the first two times to the front rack after I failed attempting PC 3x finally remembered how midway through 2nd round~ UB DL’s, UB BS 1st round then 10/5, 10/5
M/27/169#
1) 195# (200# for double, failed on 3rd)
2) Done
3a) 225#
3b) 40#’s done
Conditioning
22:05 Rx… Holy shit!
1) 225# (PR)
2) Done
3a) 280
3b) 55# KBs
Conditioning
16:17 Rx
So fast…
1) 135
2) 120-130-135
3a) 170
3b) 25
cond: 11:00
BBG:
1) 175#
2) 155#, 165#, 175# (1/3 on first attempt, then 3/3 on 2nd)
3a) 205#
3b) 35#
WOD- 17:23 Rx @ 235#
BBG:
1.) 185#, PR by like 30#
2.) 1 miss at 90%, 2 misses at 100%
3a.) 220#
3b.) 45# DB’s
Cond:
2 rounds in 11:20 at 205#. I’ll say I ran out of time…
M/17/160#
BBG:
1) 155#
2) 135-135-155#
3a) 205#
3b) 40# DB
Conditioning: 13:44 – Scaled to 185# (Hardest conditioning in awhile)
Yo man you 17 years old? I’m 18 and was just wondering where you live… Because I live in the Boston area and have no one to train with because the city I live in is full of bums.
Snatch – 215
Condition – I bitched out and did something else.
1a) 155
1b) 145 (f), 150, 155
2a) 185 off ground. No blocks
2b) 45, 35×3
Conditioning
Just started to get back into conditioning last week because I was following Spencer’s program for a little
Scaled to 175… Above 16 minutes
First set of deadlifts &185 and couldn’t power clean it up so took 30 seconds of my time to switch lol
1) 185, 190×2
2) failed at 185
3a) 230
3b) did 4×6 100# kb rows
Cond: modified with 235#
3 min cap on T2B for 30 reps
12 min total time cap, did not get to last 15 reps of BS
27/77kg/5’9″/M/CenEast
1/1/1
3RM Hang Snatch: 155# (+5# PR)
Working sets: 140/145/155 3/3
Snatch HP: 195#. Off of 175#
KB Row Hold: 32kg/hand
Conditioning: Max C&J is 235#. Per instructions, went at 205# (~87%).
19:43 Rx (rested too much, had weight on back too long)
T2B: 3:30
Round 1: 5:00/8:30 UB DLs/BSs
Round 2: 5:15/13:45 8/7 DLs/UB BSs
Round 3: 5:58/19:43 8/7 & 8/7
M/35/152/5’9″
BBG
1)100
2)90-95-100
3a)135(pulled off 2 35# Rouge HG plates )
3b)40-45-45-40
Conditioning
scaled to 115
6:10~ ( should’ve tried heavier load,but i suck at OH lifting lol)
1) 175
2) 155, 165f, 175
3a) 205
3b) 30-40
Cond: scaled to 185…14:12
1) 175
2) 155, 165f, 175
3a) 205
3b) 30-40
Cond- 185…14:12
BBG:
1) 215#
2) 195, 205, 215
3a) 275#
3b) 60# DB
Conditioning:
Did something else. Did Saturdays conditioning yesterday and quads are still a little sore.
1) 115
2) 105-110-115
3a) 135 should be 155 but couldn’t get a high pull with it
3b) 30# db’s
Cond: 155# 18:23
BBG:
1) 200#
2) no misses.
3a) 240#
3b) 45#s
Conditioning:
19:30 @205. Cleaned- racked, then put it on my back. Practicing the move to the back before I started, ended up with blood all over the bar and my back, no bueno. Ttb are tough. All squats unbroken.
Busy day but decided to give the conditioning a whirl.
Pussied out after round two at 12min. That was brutal.
BBG
1) 185
2) 165, 175, 180.
3a) 4X3 Snatch High Pulls from Blocks 245.
3b) 4X45 sec. Bench Row Holds DB – 25’s
Conditioning:
45 TTB
-then-
3 rounds of:
15 Deadlifts 235/155#
35 calorie air dyne (seeing doc for right knee issue thursday)
12:30
BBG:
1) 150 (pr +5)
2) 135-145(2+f)-150(1+f)
3a) 200
3b) 25# dbs
Conditioning: did 20 TTB; the rest dnd – out of time
m/35/5’8″/180lb
BBG:
1) 175 (with straps)
2) 155-165-175
3a) 205-215-225-225
3b) 35-35-35-35
Cond,
19:26, scaled to 205 and used rack 1/2 btw BS
1) 105
2) 95-100-105
3a) 145
3b) 25# kbs
Cond: woof. 18:29 rx
Conditioning:
Scaled to 225#, 12:50
So I know this is prolly a Dumb@$$ noob question
But I did the conditioning Brutal!!
But were the squats supposed to be low bar since “HBBS” wasn’t specified ?
M/20/190
Did 1) as a warm up for Tuesday, stopped at 175 elbow still sore from friday.
Did conditioning on sunday at Granite Games, 8:27 @ Rx’d division weight (185)
BBG:
1) 205#
2) 185# / 195# / 205#
3a) 225#
3b) 55# KBs
Conditioning: 18:07 Rx (the Hatch is not helping my cause lately. Back squat has gone from 415# 1RM to 365 ish.. just can’t recover quick enough from the BS w/FS on the same day. Oly lifts feel fine, PRd the C&J last week at 315# and clean at 325#, so obviously I’m making gains, heavy squats or higher rep squats just gas me lately though)
bbg
1) 135# at least 10 # PR WTF!?
2) done
3a) 170#
3b dnd
conditioning:
done at 135# 70% of clean and jerk 14:42 really fun for being so painful
just starting for the week felt super wrecked, had right leg spasms on Saturday night so took 3 days off. Looks like it worked!.
1) 135#
Cond – Scaled to 165#, capped at 15:00. 2 Rounds + 3 squats.