140125

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Jessica Schulz – 4:50 “Amanda”:

WOD 140125:

BBG

1) 7X1 Snatches @ 70-80% (do not go above, make every rep perfect) – rest 60 sec.

2) 5X1 Clean & Jerk @ 70-80% (do not go above, make every rep perfect) – rest 90 sec.

Strength

3X3 Front Squats @ 80% of 3rm – rest 90 sec.

Conditioning

For time:

20 Deficit HSPU 6/4″
50 Double-Unders
10 OHS 155/105#
100′ HS Walk
10 OHS 155/105#
50 Double-Unders
20 Deficit HSPU 6/4″

36 thoughts on “140125”

  1. M/37/210
    Worked muscle up skills
    BBG snatch 140
    No clean/jerk
    F’S 280
    Metcon capped at 20. Handstand wall wad terrible. Coach do you have anything a similar to your awesome muscle up tutorial for this. I have the hspu but walking, I get like two steps and fall. Or if any other outlaws have some good links? ?

    • I was a gymnast in college….. Stay on your fingertips and don’t walk like a guerrilla. Externally rotate your elbows. Also everyone forgets about their lower body. This is very important. The reason why gymnasts keep straight legs and pointed toes is because it’s functional, not just pretty. Tighten up your lower half. Squeeze your butt, legs together an point your toes to the ceiling. Act like someone has a string attached to your toes and is pulling it up towards the ceiling the entire time!!!

  2. BBG
    1) Off 245#
    2) Off 305#
    * Both felt decent, but not great.

    Strength
    Off 320# – felt heavier than I expected.

    Conditioning
    16:47 Rx – basically 2 sprints sandwiching ~10 minutes of HS walk practice

  3. Snatch: 185
    C&J: 225

    Cond: 10:21 Rx. I am actually normally pretty good at handstand walks, but those sucked balls with my shoulders fatigued.

    • Went back in this afternoon and hit the front squats and another metcon:
      FS @ 245lb

      100 double unders
      30 pistols
      15 hang power cleans @225lb

      5:36

  4. BBG
    1) 115# (no misses) technique getting better felt real easy getting under today
    2) 185# (no misses) same this felt smooth, usually 185# feels challenging byt today I was under pretty easy. Hopefully this means I am getting stronger.

    Strength
    205# for all three sets. (Up from 185#)

  6. 27/77kg/5’9″/M/CenEast

    1/3/1 – Just got back from NYC, so I missed Wednesday and Friday. Stopped at a few boxes while in Midtown. Crossfit Hell’s Kitchen is a good stop. Also, this de-load week couldn’t have come at a better time with my cold. Finally getting over it.

    7×1 Sn: 130/130/135/140/145/150/150#. 7/7. Off of 185#.

    5×1 C&J: 165/175/180/185/190#. 5/5. Off of 235#.

    3×3 FS: 215#. 3/3. Off of 265#.

    Conditioning: 15:28. Subbed 60 second “nose and toes” instead of HS Walk due to gym and the fact that I can’t do a HS walk.

    Got to HS hold 6 minutes in. That took a minute. Started back down at 7 minutes, so not too pleased. OHS went 4/3/3. DUs unbroken. Worst part was the 20 DHSPU. Took me 4+ minutes…failed last rep which cost me 25 seconds…

  7. BBG
    1) off 105 kg, did it with 80 kg with ease
    2) off 125 kg, did it with 100 kg

    Strength
    FS off 135 kg with 110 kg

    Cond:
    11:58
    shit show on the HSW, took me 5 minutes…

  8. Met up with a coach who kills HSPU to chase in the met con. His first 20 were unbroken!

    Cond: 12:00
    I’m happy considering the 50 HSPU from last years regionals wod took me 9 minutes alone. Walking was laughable minus two long chunks that helped.

    Did my 3×3 at 255 afterwards and it was fine.

    Thank god for a deload week coming after flu week. The whole gym got infected. Probably all the behind closed doors make out sessions going on.

  9. Bbg: 1. 195# no misses
    2. 235# no misses

    Strength: 3×3 at 245#

    Conditioning: 11:43 (spent almost 5 minutes of that hs walking..)

  13. Snatch: 4×165 3×175
    C+J: 5×225
    FS: 255
    Cond: 19:28rx (UB everything til HS walk, literally started HS walks at 2-2:30ish…that’s a new weakness)

  14. snatch 145-165
    c+j 195-205
    front squat 285
    con 18:55
    hs walk was rough today. and that final set of hspu took about 5 minutes

  15. BBG: done
    FS: 300

    Cond: left shoulder was terrible today
    16:52
    8 deficit then 12 regional standard
    50 dubs
    10 snatch bc I couldn’t stabilize
    1 min accumulated HS hold w wall assist
    50
    10
    20 regional standard

  17. BBG
    Snatch 70 kg kept it light pubic bone bruising is almost healed
    Clean and Jerk… i was naughty… i was feeling really good and i haven’t hit a PR since middle of the hatch cycle soooo….
    150 kg (+5 kg), Attempted 155 kg, and i failed the jerk, but it was a +3 kg PR in the clean.
    Pretty Stoked
    Strength
    122 kg
    CND
    Different

  18. BBG:
    1. 132#
    2. 160#

    Strength: 160#

    Conditioning: 15:40. HSPU killed me, not the walks

  21. BBG
    1) 215 (7/7)
    2) 275 (7/7)
    Strength- 275
    Cond- Subbed 100 wall facing shoulder touches. 16:08.

  22. BBG: 1) 165 – 80%
    2) 185- 68%- groin couldn’t take anymore
    Strength: 155-all groin could take
    Conditioning- 16:20 – subbed hs walk for nose and toes for 90sec

  23. BBG:
    1.) off 205#. Couple stupid misses
    2.) off 275#. No misses

    Strength:
    off 315#. Felt good

    Cond:
    Ha. 24:10 Rx. HS walk took a good 8 minutes of me just falling forward

  24. BBG
    1) 64kg x3 – 68kg x2 – 72kg x2 (no misses)
    2) 84kg x2 – 90kg x2 – 96kg x1 (no misses)
    Everything felt great today and technique was feeling awesome! Even the dastardly Jerk!

    Strength
    240lbs

    Conditioning
    14:04 Rx

    First set of HSPU and Double Unders unbroken
    First set of OHS broken into 3 sets
    HS Walk one down and back trip (only fell once)
    Second set of OHS 3 sets
    Second set of HSPU 4 sets of 5

    Should have broken up the HSPU in the first set and afterward my shoulders felt like they had been kicked by a Mule!

  25. BBG:
    1) 145
    2) 185

    Strength:
    1) 205 (75%) still nursing my foot/ankle

    Conditioning:
    *final 20 HSPU’s done standard
    23:41 lulz at handstand walks

  27. 1) 100
    2) 120
    3) 120
    C) skipped, something about training with guys that don’t condition and handstand walking in the drive way with 2″ of fresh snow, did some hand balancing stuff

  29. 1. 145#
    2. 165# I caught a few out front and had to step forward. I think my lats get tired by the time c&j comes around. I will send video if I can’t fix it, maybe ill do c&j first next time.
    3. 195#
    Cond.
    14:12 hspu done with no def. Hsw was subbed with wall walks, leaning r/l, and hold facing the wall till I couldn’t do the simplest thing then I moved on. Ohs 125#

  30. 1. 140-160, easy
    2. 185-210, easy
    3. 225#, easy
    4. 14.22, walks were tough in the first 30′. Balance is there but had a hard getting myself going forward.

  31. M/20/190
    BBG:
    1) 80 kg
    2) 100 kg
    Strength:
    255
    Conditioning:
    7 hspu with time cap of 16. Shoulders just aren’t strong enough to move through this efficiently yet. Hand stand walk wasn’t terrible the deficit hand stand push ups were what slowed me down. Took up around 10 minutes on hspu alone

  32. BBG:
    1) 205, -rest 60 sec. Thought it was off of 80-90% ~90% felt good/no misses
    2) 245, – rest 90 sec. Same thought it was off of 80-90% ~85% felt good/no misses

    Strength:
    3X3 Front Squats @ 315 – rest 90 sec./felt good

    Conditioning: 14:44, everything felt good except handstand walk-took way too long on that.

    For time:

    20 Deficit HSPU 6″
    50 Double-Unders
    10 OHS 155#
    100′ HS Walk
    10 OHS 155#
    50 Double-Unders
    20 Deficit HSPU 6″

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