140204

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Here we go boys and girls. The May 2nd-4th Training Camp at CrossFit Overtake is now live. This will likely be the second to last date of the Parabellum Series, and all other US dates have less than five remaining spots. Also, it’s Marco’s gym – maybe he’ll Snatch a car, or Squat a house or something.

To sign up for the May 2nd-4th Training Camp in Houston, TX:

CLICK HERE

For more info:

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Mike Mogard – 270# Snatch @ 183# BW:

WOD 140204:

BBG

1) 12 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.

2) EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 80% of max from #1.

Strength/Skill

1a) 4X5 Weighted Strict Ring Dips (DB between legs) + ME Kipping Ring Dips (drop DB, while still in support pos on rings, & begin ME Kipping) – heaviest possible, rest 90 sec.
1b) Back Squat: 4X8@80% – quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

30 sec. ME Power Snatches 135/95#
30 sec. Rest
30 sec. ME AD (or row if necessary) for Cals
30 sec. Rest
30 sec. ME Muscle-Ups
30 sec. Rest

51 thoughts on “140204”

  1. BBG
    1) 265
    2) 215
    SS
    1a) 53# KB on belt, drop belt, jump back on rings. 5+12, 5+12, 5+5, 5+6
    2) 335, w/ lots-o-pauses
    Cond- Subbed 185# PC and RPM for cals…

    Praying Friday isn’t 4x8x85%….

  2. BBG
    1) 245# (missed 265# on low-hang)
    2) DND – time.

    Strength/Skill
    1a) 5/7 – 5/6 – 5/6 – 5/3 with 15# DB (shoulder felt decent)
    1b) 310# x 8-7-7-7 reps

    Conditioning
    Power Snatch: 53 reps (9-7-8-8-7-8-6)
    Muscle-ups: 26 reps (3-3-3-4-4-5-4)
    AD: Monitor broken; no count

  3. BBG: 225. Grip wouldnt let me do more today.

    My form felt like shit on the 3 position cleans so instead of 1b I did EMOM singles at 225 from the floor. I keep catching the bar up on my toes. Pissing me off.

    Cond: Slightly different – subbed TTB for MU’s. Right shoulder was killing me this morning and I thought MU’s would just tear it up.

    Snatch: 9/7/6/6/6/6/6 – Did fast singles after the 1st set – thumbs were killing me
    TTB: 19/15/12/11/10/10/9
    Row: Done – No clue on cals

  4. M/37/210
    BBC 225
    No Emom
    Squat up to 340
    Ring dips up to 70lb for strict. Really worked kip.

  5. Finished yesterdays session at 8pm, back at it this AM. Not very recovered for this one.
    BBG:
    1) 205
    2) 165

    Strength:
    1a) 35×4+25 total
    1b) 245, 225×3
    -Took the wight down to keep tempo, this still felt extremely heavy. Even basing this off 1RM too.

    Conditioning:
    Totals:
    PS: 31
    AD4: 96c (reset after every round)
    MU: 28

    M/F/S
    4/8/4

  6. Strength/Skill
    1a) 40lb/12 45lb/10 45lb/12 45lb/15
    1b) 4×295
    Cond
    Snatch- 7-6-6-6-6-6-6=43
    Row- 11-10-11-11-11-11-11=76
    MU’s- 7-6-6-6-5-5-6=41
    Total- 160

  8. BBG-
    1) 112.
    2) no misses

    STR-
    A) 50# db. 14/12/14/11
    B) @137kg. All made, no pauses

    Cond- 155
    PS – 8/7/7/8/6/7/6… 49
    AD – 12/11/12/11/7/10/9… 72
    MU – 5/5/6/4/4/5/5… 34

  9. Felt pretty drained today… Legs are shot…

    BBG:
    1) 265# (maybe could have hit 275#, but ran out of time)
    2) 215#

    Strength/Skill:
    1a) 60# (heaviest in the gym) 5 + 15/15/15/15 (15 felt good, so I stopped there)
    1b) based off of 415# (these were anything but quick)

    Conditioning:
    Snatch: 9/8/8/8/7/8/8 = 56
    AD: 15/14/14/13/13/13/8 = 90 (legs stopped working on last set…)
    MU: 8/8/7/7/7/7/7 = 51

    Intervals like this are my wheel house. Loved this WOD.

  10. 27/172#/NorCal

    BBG
    1) 265#
    2) 185#

    Strength
    1a) 45# DB 21-16-16-16
    1b) based off 375

    Conditioning
    PS: 9.7.5.5.5.5.6 = 42
    Row (no AD) 12.10.9.8.8.7.9 = 63
    MU’s: 8.7.7.7.6.6.7 = 48

  11. m/35/5’8″/180lb
    BBG
    1) 225
    2) 185 no fail
    STR
    1a) 30lb – 13-14-14-13
    1b) 260 (a couple pauses)
    COND
    Cindy XXX only for 16 minutes
    got 433 reps, 13 pull ups into last round, push ups killed me

  12. BBG
    1.275 Pretty happy about this
    http://www.coachseye.com/ig2s
    2.225

    Strength
    1. 90# 17, 15, 16, 12
    2. 305 Legs are rocked…last set only did 6

    Cond
    PS: 10, 7, 8, 7, 5, 7, 6
    Cals: 15, 11, 14, 12, 12, 13, 14
    No Rings. Did 3 strict pull ups and 3 strict dips which killed time
    3,3,3,3,3,3,3

  13. BBG
    1) 165#
    2) 145#

    Strength/Skill
    1a) 15, 15, 12, 11
    1b) 185#
    Conditioning
    Power Snatch: 54 (10, 8, 7, 7, 7, 7, 8)-scaled to 95# (one rep max power is 140#)
    Muscle-ups: 14 reps (4, 2, 0, 2, 2, 2, 2)
    Concept 2 Rower: 51 cals (7, 7, 7, 8, 7, 8, 7)

    • 1) 12 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.- 205#

      2) EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 80% of max from #1.- 165#

      Strength/Skill
      1a) 4X5 Weighted Strict Ring Dips (DB between legs) + ME Kipping Ring Dips (drop DB, while still in support pos on rings, & begin ME Kipping) – heaviest possible, rest 90 sec.- 35# dumbell
      1b) Back Squat: 4X8@80% – quick up and down with no pause every set, rest 90 sec.- 235#

      Conditioning
      7 rounds of:
      30 sec. ME Power Snatches 135# 5-5-5-4-5-4-4
      30 sec. Rest
      30 sec. ME Shuttle sprints
      30 sec. Rest
      30 sec. ME bar Muscle-Ups 3-3-3-3-3-3-2
      30 sec. Rest

  14. Bad days keep piling up. I think I need to take a week off or something. Or quit this whole Exercising for Points thing…

    BBG:
    1.) 245#
    2.) @200#. No misses

    Strength/Skill:
    1a.) 50#+21/50#+9***
    1b.) 1 set @ 295#

    Cond:
    DND

    ***tapped out after 9 on the second set of dips. My squats felt weird, looks like my hips were driving to my left out of the hole from my video. Just called it a day after that, not there mentally AT ALL

    • Decided to suck it up.

      Strength:
      Squats were finished at a weight I’m not proud to admit.

      Cond:
      4-5 Snatches/:30
      75-80 RPM(3-4 Cals on Assault AD)/:30
      4-5 MUs/:30

      This was paced a bit

  15. M/29/6’4″/210/NorCal

    BBG
    1) 265
    2) skipped

    Str:
    2 sets @ 295 – knee tendinitis was getting bad so i quit after 2

    Cond:
    PS: 7/8/6/8/8/6/7 = 50
    AD: 18/14/14/13/10/9/10 = 88
    MU: 6 every round = 42
    Total: 180

  16. BBG
    1) 225
    2) 180

    STR/SKL
    1a) 5+7, 10, 10, 7
    1b) Rx’d at 285, reduced to 225 for quality/ability

    CND
    Scaled PS to 95# and meter was broke in AD so no cal count, did 4 rounds before something went in my left wrist….

    PS- 10/10/10/10
    MU – 7, 6, 6, 3

  17. BBG
    1) 165
    2) 135

    Strength/Skill: skipped in order to have enough time for cond.

    Conditioning: had to alter due to layout of gym. Rowers/bikes are located in far corner of track, opposite barbells, pullups bars, etc.

    70# db snatch: 6 reps each round
    Row: 56 cals
    Pushups: 15 each rd

  18. 1) 245 (+15 from 2pks last week)
    2) 195

    a) 50# 5+10/5+10/5+8/5+7
    b) 270 fml

    Cond
    PS – 50 all UB woo
    AD – 130
    MU – 36
    216 total but Airdyne AD2 calories are way easier than the classic for some reason.

  19. BBG: 275 (missed low hang with 300. Played by the low hang just like yesterday. Mother f@&$%r)

    EMOM: 245

    Strength: dips with 45. 5 unweighted per set.

    Squats with 315. Not fast, lots of pausing. Some curses.

    Cond: 48 power snatches, 77 calories on the rower, 38 muscle ups. 163 total reps.

  20. 1) 165# 2/3 @ 170.
    2) 140# no misses

    1a) bodyweight&4/3/3/1 yuck
    1b) off of 240. First time I managed to get sets of 8 with no pauses at full rx %. Yay, especially considering how straight up empty my legs felt today.

    Cond later

  22. BBG: dnd
    strength:
    1a) 70#kb 12/15/15/10
    1b) 255#
    cond: subbed C2B for MUs
    PS: 4/4/4/4/4/2/3
    AD: 12/16/16/15/17/13/17
    C2B: 8/10/10/8/9/8/9

  23. BBG
    1. 155
    2. 125
    SS
    1a. 6,5,2,2 (strict done with 25#)
    1b. 215
    C
    215 (missed yesterday’s conditioning so did it today cause it looked more gunner)

  24. BBG: 1) 185
    2) 145
    Strength: 1a) 35lbs +10k, 10k, 7k, 8k
    1b) 200 – really happy with this weight, my groin is slowly getting stronger…200 was all it could handle today
    Conditioning: 21 snatch – 3×7
    90rpm on AD
    7 MU – 1×7

  25. BBG:
    1) 225#
    2) 185#
    Strength/Skill:
    1a) 50#- 5+10, 5+10, 5+10, 5+10
    1b) Off 385#: 310#- 8/8, 8/8, 7/8, 275#-8/8
    WOD- 147 Reps Rx (6 pwr snatches, 10 cals, 5 MUs per round)

  26. 27/77kg/5’9″/M/CenEast

    1/1/3

    3-Pos. C&J: 175/195/210#. +5# PR from 20140114
    EMOTM: 170#. 6/6.

    Dips: 30#. 5+10/7/8/7
    HBBS: Been failing these lately so went at 75%. 265#. Done. Felt good.

    Conditioning: 144 Reps Rx (41/74/29). Rowed, no AD.

    Notes: With the Open approaching, it seems my mood is swaying more than normal depending on how the WoD goes, etc. I’m sure this is only because we’re 17 training days away, but I would like it to stop soon.

  27. BBG:
    1.)245*PR ~ 90%, 255x2f
    2.)195 ~ no misses

    Strength:
    1a.)20+5, 25+4, 25+5, 30+4
    1b.)265 ~ there were pauses

    Conditioning:
    195
    PS: 6,6,6,6,6,7,7 ~ 44 (should have been 7 plus every time)
    AD: 19,16,17,20,16,19,16 ~ 123
    MU: 4,4,4,3,4,4,5 ~ 28

  29. M/30/178#/5’9″

    1) 205
    2) 160 (failed first one like a weirdo)

    1a) 35# kb, 5+6, 5+6, 5+5, 5+6
    1b) 255#, 4, 4, 2, 0 you’re kidding, right?

    CND: 157
    Snatch: 6/5/5/5/5/5/5 = 36
    AD cal: 12/16/15/11/12/12/9 = 87
    MU: 6/5/5/5/4/5/4 = 34
    Thanks again for the MU efficiency vid.

    Hands are jacked, erectors are roasted. See ya tomorrow.

  30. BBG
    1) 102kg (~224lbs)
    2) 82kg (180lbs). This sucked!

    Strength
    1a) 25lbs (5+8) – 25lbs (5+7) – 25lbs (5+7) – 25lbs (5+8)
    1b) 280lbs-280lbs-280lbs-280lbs

    Conditioning
    All 7 rounds maintained at:
    4 Snatches | 11 Calories | 4 Muscle Ups

  31. Bbg: 1) 205
    2) 165
    Strength: 1a) 4×5 @ 45# + (23,18,8,12)
    1b) 290, Last 2 reps each set were not quick, but I was able to keep from pausing the whole time.
    Conditioning: 149 rx

  32. 1) 286#
    2) 231#

    Dips: 55#, 5 + 7 each round
    Squats: @ 335#

    Conditioning (w/ row)

    151 Reps. (51 PS, 71 cal row, 28 MUs)

  33. No bbg the outdoor lifting platform is on blocks till the rainclouds pass
    A. 45#/10, 35#/10, 35#/5, 1@35#/5
    B. 255#, 255#, 205#, 205# dropped down because the first 2sets were too slow and I paused a few times. 205# was full speed.
    No cond.
    Mobility superfriend pec/shoulder/biceps smash.

  34. BBG
    1) 205
    2) DND

    Strength
    1) Used a 20# medball (no DB)- 5/15, 5/13, 5/11
    2) based off 410 (really hard only did one set)

    Cond
    136
    PS-9,5,5,6,5,5,5 = 40
    AD-11,10,11,10,9,10,6 = 67
    MU-4,4,4,4,4,4,5 = 29

  35. M/28/#153/NorCal
    BBG
    1. #210
    2. #170 no misses
    Strength
    1a. #25DB-23, #35DB-15,15,13
    1b. #247 done
    Conditioning
    PS-7,5,5,5,5,5,7=39
    Row (no AD)- 9,8,8,8,9,8,10=60
    MU-6,5,4,5,5,4,5=34
    Total=133

  36. 1. 175#
    2. 140#
    1a. kipping only, no weight, 7-7-7-7
    1b. different squats
    Cond: 50 snatches, 58 cals, 29 mu’s

  37. c+j 230, coulda got more, ran out of time
    emom 185
    dips 50# 5+5, 5+5, 5+4, 3then failed+2
    squats based off 420, barely made it through
    rested more like 2min rather than 90 sec between dips and squats
    con
    snatches-5 or 6 each time
    airdyne- broken screen
    mu’s- 4 on the first then 2 or 3 for the rest

  38. 1. 215#
    2. 175#
    3. 44#/10, 11, 10,9
    4. 285#
    5. Snatch: 4,4,5,5,6,6,6
    AD: 10,11,10,12,13,11,11
    Ring Rows (no access to tall rig): 10 across

  39. BBG
    1) 3-Position Clean + 1 Jerk. 275

    2) 220, got all of the reps; fell off the rest time on rds 4/5

    Strength/Skill:
    1a) 4X5 Weighted Strict Ring Dips. Used 50 lb db, 5+20,15,12,10
    1b) Back Squat: 4X8@ 365. Got all reps, couple of rest at the top. This smashed me.

    Conditioning: DND~ did airdyne work:
    Will make up; listened to body

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