Montana is beautiful. Both the scenery and the people. Thank you, Copper City CF, for bringing me to the home of the one and only – Evil Knievel.
WOD 141103:
BBG
5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling
1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.
2) 1XME T&G Snatches (full) from floor @ 95% of max triple from #1
Strength
1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm) , rest 2:00
1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00
Conditioning
For time:
5 Rope Climbs 15′
20 C2B Pull-ups
40 Wall Balls 30/20#
20 C2B Pull-ups
40 Wall Balls 30/20#
20 C2B Pull-ups
5 Rope Climbs 15′
M/31/183….
Block Snatch: 155, 165, 175, 185(-5), 200f
Strength
FS:185, 215, 235, 255(+10)
RD: 6-2-2, 6-2-2, 6-2-2, 5-1-2-2 these were rough today.
Wife’s Results
Block Snatch: 85, 95(-10, I think), 105f, 115f x 2
Strength
FS: 145, 165, 185, 205(+10), she’s got plenty more here.
RD: UB, banded
Cycling
3RM: 150, 165, 180(+5)
ME: 0@ 170… These WRECK my back. I had nothing. Am I the only one?
CND:
17:37 did 5s on C2B (Second and third set) and 8s on WB (Second set), first time through it was a disaster. Oh and 12′ WB.
Block snatch-64kg
Hang snatch-60kg
T&G snatches-6reps
FSquat-90kg
Ring dips-UB
Contemplated doing the ECC all weekend since I hardly ever test myself with online qualifiers besides the Open (where I usually get smashed in one workout) and since the entire 3 part workout fell almost in line with all of today’s work I did it this morning at 5 am.
BBG:
1. Up to 100kg
ECC Qualifier:
Part 1:
2 + 7 Burpees
Part 2:
200#
Part 3:
8:59
I’m happy with this but doing it alone wasn’t much fun once I got to Part 3 there was no push. And that’s why I suck at online qualifiers. Need to push harder.
Gotta hit the ECC again today…. did you take one attempt at the snatch? Put all my eggs in one basket the first time I did it and it didn’t work out. Still up in the air with what I am going to do today when I redo.
You didn’t make Cait do it with you?!
How low is the low hang? You def got more than 200lbs. I understand the lack of push working out alone. +1 to what Cheek said.
My bad I thought that was 1RM not 5RM… that’s horrible. 200 is plenty LOL.
Low hang is below the knees for the ECC
I only took one attempt. I told myself I’d need the rest so I took my attempt at 7:45 on the clock. I did all power snatches from below the knee and ran out the last one real bad. I decided to power them to save my legs for the OHS. I feel in the right environment I could squeak out more reps on Part 1 and I broke DU ALOT.
And for some reason I didn’t make Cait do it haha she had to keep the dog out of my way.
What was the workout for this week? I’m signed up for the fittest games lottery down south. Good luck to all in the ECC!
DUDE…the combo of these movements is lethal! In my redo I tried to save myself in WOD #1 and just squeak out 2 rds and a couple burpess to save steam for the snatches but I was tired regardless. In my first attempt yesterday I tried 175# as my only attempt and lost it on the 5th rep with basically no time left. Today in my redo I dropped it to 167 thinking I would power snatch and save my legs too, but I lost it on my 4th rep again. Doing these while fatigued is NOT fun. So with a minute left I just blackout and ripped 5 power snatches out of anger with like 7 seconds left before the 10 min mark (no idea how I had the juice for that). It took a toll on me in WOD #3 though because my DUs would awful and finished around 10 mins.
Bravo to Ben because it is 2 hrs after my workout and I have yet to feel my legs!
Part 1:
5:00 AMRAP
10 Bar Facing Burpees
15 Thrusters 95#
20 C2B Pull Ups
-then 5:00
establish a 5RM Low Hang (below knee) Snatch (power or squat allowed)
-then,
For Time:
25 OHS 135#
75 DU
25 Cal Row
75 DU
25 OHS 135#
*use only one bar, you must change weight yourself
BBG: DND
BB Cycling: 1) 185-195-205 2) 185×7
St: 1a) 275-285-295-315..+15 from last week
1b) done
Cnd: 13:40 shoulders felt awful
Dear coach, how is my 5RM supposed to have increased 10-20# in just a week?
Not the coach, but I can shed some light on this, I think: 1) He’s not saying you have to hit it, and he’s not assuming you necessarily will. He does want you, however, to have your final attempt be 10-20# heavier than last week…you either make it or you don’t, but at least you tried, and 2) Whenever you have a number to shoot for, it seems much more possible to hit said number than without it. I know when Junkin posts certain lifts or movements, him and I are extremely similar, so it gives me a number to shoot for…and nine times out of ten, I will beat it, simply because I know what I have to beat versus not having a target or goal in mind.
Put the waaade on the bar. You’ll hit it. Dad knows best.
I program Outlaw for my classes. I was pretty surprised this morning. 2 guys who failed on rep 3 of 205 last week (maxed at 195) hit 215 for 5 today.
BBG: 135,155,175,195,205
BBC
1) 155, 165, 170
2) 160×5
Strength
1a) 225, 255, 275, 295
Legs were cashed cause I decided to do Saturday’s workout yesterday.
1b) 7+3, 7+3, 6+3+1, 5+2+2+1
Conditioning
Later
BBG: 205
BB Cycling: 1) 180
2) 170×3
Strength: 1a) 225, +10 from last week
1b) 5,4,3,3
Conditioning: no rope climbs, C2B went 20, 10 then PU for 10,20 – 8:26
BBG: 90-95-97-99(f)-99 kg
BBC: Triples: 80-85-89 kg
ME: 7×85 kg
Strength: 120-140-145-145 kg (legs feeling pretty sore due to a comp workout containing a high number of Wall balls)
Dips unbroken, OUCH!
Conditioning: No rope so did:
25 C2B
50 Wall balls
25 C2B
50 Wall balls
25 C2B
Time: 8:37
My poor legs, wowzers!
BBG
205 pr from blocks
BBC
1) 175
2) 1@160
Strength
1a) 270
1b) all UB
Cond
11:49 RX
Bbg
145/165/185/205 PR tie/ 215 PR from any position and up 10# from last week.
BBC
145/165/185×2
165×5
Str
Only 3 sets, ran out of time
225/245/255
Done
Snatch from blocks up to 195
Hang triple 185
Tng 6×175 coulda got more but had a sloppy landing on 7
Front squat 315(+10)
Dips-firat set UB, had to use a mini band after that
Con-crapped out about halfway thru. Guess I’m not fully recovered from last weeks cold. Almost there tho
BBG
165 – failed 175 several times. Bar was plenty high just a little too forward. Chronic issue when weight gets heavy.
BBC
1) 145
2) 7@135
Strength
1a) 280
1b) unbroken, 6-4,5-5,4-3-3
Cond
This absolutely kicked my ass. Need a little bit more time to get used to the 30lb ball – 19:20
I hear you on that man! My 3rdtime using the 30 and it man handled me again.
M/36/175/Asia (5250′)
BBG: 145/155/165/175 miss/170 miss
BBCycling:
1) 135/145/145
2) 6@140 had more, couldn’t maintain grip
Strength:
1a) 225/235/245/255 (+10pr)
Cond:
Heroes for Haiti WOD 14.1
8 min AMRAP
30DU
10 G2O @ 135
10 T2B
4+34 (13th place)
M/F/S: 4/5/3
#TheOutlawWayAfghanistan
1b) not tempo, strict on TRX (never again)
BBG
1)220 same as last week
Cycling
1)200
2)190+6
Strength
1a)315 +10 from last week
1b) Done
COND
15:20
BBG
Worked up to 60kg
Bb Cycling
1. Up to 65kg
2. 3 reps at 62kg – can’t hold onto the bar for the life of me
Strength
1a. Up to 93kg
1b. Did them as tempo as I could, focusing on trying to just get through all the ring dips
Conditioning
15:31
BBG
1) 225-235-245-250-260 (+15#)
BBC
1) 205-210-215 (+5#)
2) 6
Strength
1a) 305-315-325-335X4
1b) Done
Cond.
14:27
(Formerly ifly0404)
I’m back after 3 months of fire fighting academy hoping to get back to my numbers as it was a struggle to get any semblance of decent weightlifting in while I was there.
BBG:
1.) 185, 200, 215, 230, 245f
BBC:
1.) 190, 210x2f, 220x2f (frustrating)
2.) 180×6
Strength:
1a.) 195, 205, 215, 225 (+10) ~ These were bottom up fronts from the blocks because I am super weak out of the hole on my cleans.
1b.) 10, 10, 10, 7+3 ~ only strict dips no tempo big time weakness
Conditioning:
9:45*no rope climbs
The girlfriend was sick last week. I’m sick this week. Go figure
BBG/BBC was skipped
Strength/Skill
1a.) 300#, +15#
1b.) done, UB
Cond
Changed to an Alt. EMOM 15
2 Rope Climbs
15 Wall Balls, 20″
12 C2B
All ub
bbg
1)245 x 2, 240, 255 x 2
bbc
1)215, 225, 235 f on rep 3
2) 215 x 6
str
1a)295, f @ 305
1b)done
cond
BBG
Having trouble withe blocks lately
1)155, 175, 185(+5), 195 miss, 190 miss
BBC
1) 165, 175, 185 (+20) from last week
Guess I was a little conservative last week
2) 5 @ 175
Strength
1) 255, 265, 285 (+10), 290 (+15)
2) UB, UB, UB, 7/3
Conditioning
13:11
20# WB @ 12′ target
Worked up to 235 off blocks
185 failed 195 for the third rep on the hi hang
Fs- 225.230.240.250+15 from last week.
Tempo dips- Done
Workout- 17:49 working on butterfly chest to bar slowed me down.
BBG
110-110-132-154-154
BBC
1) 110-132-132
2) 125×9
Strength
1a) 185-225-245-260
2a) done
Conditioning
19:25 – wallballs to a 12′ target
BBG
190/195/200/205/215
BB Cycling
1)180/195/205×2(f-3).
2) 190/6
Strength:
1a) 275/295/315/335-5 rep pr
1b) done
Conditioning: For time- 13:29
5 Rope Climbs 15′
20 C2B Pull-ups
40 Wall Balls 30#
20 C2B Pull-ups
40 Wall Balls 30#
20 C2B Pull-ups
5 Rope Climbs 15′
M/26/160#
BBG
5X1 Snatch from blocks (just above knee) – up to 195#
BB Cycling
1) 3X3 UB Hang Snatches (full) from the Power Position – up to 175#
2) 1XME T&G Snatches (full) from floor 4@165#
Strength
1a) 4X5 Front Squats – up to 265# (-10#)
1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – done, broke up last two sets
Conditioning scaled 13:29 (no rope climb)
Did 10 rope climbs for skill work
For time:
20 C2B Pull-ups
40 Wall Balls 30/20#
20 C2B Pull-ups
40 Wall Balls 30/20#
20 C2B Pull-ups
Bbg
A) up too 225 from hang, no blocks
B) 185 across
C) 165 for 6
Strength
245 across. Worked on speed
Ring dips, done
Met con
Dnd, had to go to work
M/31/185
BBG
Up to 135 (+10 from last week)
BBC
1) 105, 110, 115
2) 110×5
Strength
1a) Up to 230 (+5)
1b) 5, 5, 5, 5, 3 these are really tough but feel good to do.
Conditioning
16:26
I did 15ctb each time instead of 20. Also, that 30lb ball sucks!!
BBG
175 +10
BBC
140 +5 then 5×135
Srength
220×4
done
Cond
12:45
28/170#/5’9″/M/CenEast
@GoBlueAlum08
Nice to see you back, Austin
1/1/1
Sn: 155/165/175/185/195#; same as last week; 205#F
Sn power pos: 160/170/180#
ME: 6@170#
FS: 185/215/245/270#; +10# from last week
Dips: 10;8/2;8/2;10
Conditioning: 13:13 Rx; just didn’t have my butterfly’s today…only had them for 8 reps in rds 2/3…wanted sub 13, but all in all, not too unhappy
BBG
Up to 205 and a bunch of misses @215. Blocks were just below the knee and didn’t have any more plates to stack, very awkward start position. Kept missing forward.
BBC
1) 3×3 @185#
Super frustrating kept catching in front
2) DND
Strength
1a) 275-305-325-345
1b) done @tempo
Conditioning
15:10
32/f/136
BBG
75#, 80#, 85#, 90#, 95#F, 95#F (same as last week)
BB Cycling
1)65#, 75#, 85# (+5# from last week)
2) Didn’t follow directions; did 90% – oops; 75#x4
Strength
1a) 95#, 105#, 110#, 115# (+5# from last week) See instagram @winetoweights for J Cheek’s antics as I lift.
1b) Subbed 5 strict dips each round; not UB
Conditioning
Scaled roped climbs to 12′ and pullups for C2B. 17:31. Ick.
Bbg
215#(10+ from last week) 5# lifetime PR
BBC
145/165/185×2
165×5
Only time for 3 sets of strength
225/245/255- wanted 265 for 10+
1b) 3 sets Done
BBG
140 (+5 lifetime PR)
BBC
115 (+5 from last week)
Reps – 5
Strength
1a. 200 – match from last week – went for 205 but this cold crap I’m dealing with got the best of me.
1b. Done
Conditioning
Did the burpee test instead because I missed it last week.
M/41/200#
BBG-
165-175-185-195- F@205
BBC-
1)3×3 @ 175
2) 5@ 165
Strength
1a)305-315-325-335 PR 10#
2b) complete UB
COND-
17:01
M/29/153/NorCal
BBG
DND
BBC
DND
Strength
1a. 205-215-225-235(3)
1b. Done
Conditioning
14:11 no #30 WB. #20 WB to 12′ target.
BBG:
135/145/155/165F/165
BB Cycling:
115/125/135
5×120
Strength:
1)5×1 Work up to max pause FS (7 bottom, 15 top)
Max: 235
95%: 225
90%:210
2) 6+4/4+3+2+1/5+4+1/4+3+2+1
Conditioning:
Indoor Soccer
BBG)
135, 145, 155, 165, 175
BBC)
140, 150, 160, 150×8. Can’t believe how well the BBC is working. 135×5 was difficult for me 2 months ago. Really curious what my Isabel time is now (never broken 5 minutes!)
Strength)
Front Squat: 205, 225, 245, 260 (up 5 pounds from last week, really not sure I coulda done more without coming on the toes or really rounding my back, so just upped by 5)
Ring Dips: 10 reps done all rounds unbroken
Cond)
No time
@kad524 28/f/128#
BBG: 73#-83-98-103-108x-108x
Cycling:
1) 93#-103-108
2) 1 x 103#
Strength:
1a) 153#-163-168x (4/5)-158
1b) 2 sets of 10