Spencer Arnold – Back Squat: 400# X 4 reps (failed 5) @ 155# BW:
Clean with pause 2″ off the floor + Jerk: 4X2+1 @ 80-85% – rest 2:00
1a) 4X3 Tempo Front Squats (2 counts down, 2 count pause, fast up) @ 70% – rest 60 sec.
1b) 4X3 Split Jerk Recoveries (from power rack) @ 110-120% of 1RM Jerk – rest 60 sec. DEMO VIDEO
Power Cleans 135/95#
Wow. Stupid strong…
Is there anyone from the Boulder, CO area that needs a training partner?!
I promise I am friendly and OK at this CF thing….
Ill train with you
Becky Clark….Becky Clark…name sounds familiar. Oh yeah we used to train with a real animal by that same name…anyway Joey and I have room for one more so let’s do it!
Would I squat more if my gym was that old school and badass looking?
Yes. It’s science.
Also, glitter. Glitter makes you stronger. That is also science.
Conditioning: 7:18 RX (PR)
1) 275 across all sets (did a jerk after each clean because had to skip the split jerk recoveries
Cond) 3.15 (4s PR with a longer walk b/w exercises than last time! I’ll take it.)
1) 255 – more than 85% but was feeling good so figured what the hell
Cond: 4:08 – Need to get better at ring dips – had to break them up way too much. How in the fuck did Froning do this in 2:33 at the games? I cant even comprehend shaving a full minute and half off my time
I am really enjoying these “benchmark” Saturdays the last few weeks by the way. Fun to hit these WOD’s every once in awhile
2) knees hurt sled pushes instead
1) up to 220 ( this is a little heavier than 85% but i felt good and went for it)
1b) no jerk blocks or power rack at the box in my home town ( home for canadian long weekend) so instead i did some jerk trips off the squat stand. 200x3x3
Elizabeth was my first crossfit workout back in the spring, it took me 7:37 and I had to scale it to 95lbs clean and ring pushups.
1a) 235# (felt fairly easy)
1b) Skipped (no rack / short on time)
4:20 – 17s PR
3. Up to 205 jerks from blocks
b) 180 subbed push jerks x 5
Cond 5:30 Rx
PR by a few minutes or somethin’
DND jerks accs
5:00 min 54 sec PR 🙂
Strength: 1a) 185
Conditioning: 5:40 PR
Conditioning – 2:57. (10 sec pr)
Conditioning: 4:47 (64 second PR)
1.) 225x(2/2, 1/1) x(2/2, 1/1), 235x(2/2, 1/1) x(2/2, 1/1)
1a.)210 x (12/12)
1b.) 325x3x3, 335x3x3
5:09 (+:38) ~ good to see I am still terrible at ring dips
1) 165#, 176#, 187#, 198#
1a) 154#, 165#, 176#
1b) DND (gym did not possess high boxes or high squat racks)
Cond: 6:32 – First time doing Elizabeth. Wasn’t to bad need to work ring dip kips.
cond: 4:51 (28 sec PR)
elizabeth 5:55, 16 sec off PR from 130614
i cant guarantee that my ring dips back in june were of the same depth/quality as these were today though
1b) DND (no power rack/blocks)
4:46 (2:14 PR)
C&J – 245×3, 255
Conditioning – 4:15, first time on this one. Did.not.like. Haha.
1) 95, no misses
1b) no power rack, blocks aren’t high enough
C&J: 225×3, 235×1
Cond: 5:21 over a minute pr, but meh. Still not happy with conditioning over the last few months..
BBG: Based on 260#
1b) 275# these were interesting
WOD- 4:32 Rx
Felt really sluggish and run down Saturday.
@210-220#. Missed one clean on 3rd set
1a.) @215#, done
1b.) skipped, no power rack or anything to do these safely on
Done on Sunday morning.
4:20, PR by a lot. Not sure exactly
1) bbg: did 3x cleans as I am not allowed to do any overhead movement for some time now.
For consolation tested max. deaflift: 365# (+20#). Probably will do 4weeks of Sheiko in combination with Outlaw (snatch days) till my shoulder heals, tired of having dnd :/
strength: a) did@160#
BBG: up to 185#
Strength: a) 185#;
Conditioning: 3:38min. Second wod ever that he has done.
Clean 2+1 Jerk
190/195/200/200 No misses
1a. 4×3 #195
1b. 4×3 Split jerk triples from the rack (no drop or rerack) #185/195/195/200
Elizabeth: 5:42, PR by nearly :45.
Cond: 5:02 (suck at ring dips)
Did not do the bbg/strength/or conditioning: Competed instead. Was happy I won the C/J ladder event w/285; they were ascending weighted bars every 30 seconds and took 4th overall in the competition. Made a pacing mistake on the 2nd wod starting out too slowly on a Dead lift / Pull-up wod. Probably was a little too much volume in this competition for a 1 day event, but enjoyed it.
BBG – 190#
Cond – 6:10 (PR)
Compare to 7:19 from 130614.