141105

Posted on by

YES!!! We’ve worked out the issues with the forms, and – as you can see below – it’s time to get real nerdy. It is imperative that you guys take the time to fill out each of the fields as accurately as possible… Please. If you have training partners who don’t normally come to the site, please forward this to them as well.

If you have math issues and the average HR is making your mind explode, here’s an easy way to get your number:

1) Add the number of beats you counted in the :05 period after each round, then divide by 4 (12+13+13+14=52 52/4=13).

2) Then simply multiply by 12 (12X13=156BPM average).

[gravityform id=”3″ name=”Burpee Test Data”]

WOD 141105:

BB Cycling

1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.

2) 1XME UB Push Jerks (re-rack, and do not drop) @ 95% of max triple from #1

Strength/Skill

1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 10# more than last week), rest 90 sec.

1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec.

Conditioning

3 rounds for time:

Run 400m
12 OHS 155/105#
9 Muscle-Ups

40 thoughts on “141105”

  2. Push jerk triple-80kg
    90% reps-only 6
    Negative/Pause BS-90kg(went light, hips were super tight)
    Negative/pause Bench-70kg(went light as well cuz… Well no excuse)

  3. BBC:
    1. Up to 118kg
    2. 112kg x 4 reps

    Strength:
    1. 275# 295# 305# 315# 330# (+10#)
    2. 185# 195# 205# 215# 225# (some help up on 3rd rep)

    Conditioning:
    PM Session
    Legs are toasted already

  4. BBC
    1) 185, 205, 215, 230
    2) 210×7

    strength
    1a) 225, 255, 285, 305, 320 (+10 from last week)

    Conditioning:
    Later if schedule allows
    I was honestly surprised I hit this. My legs felt like crap from the last couple of days
    1b) 135, 185, 205, 215, 220

  5. Push jerks 245
    Me UB 5×235
    Con-east coast champ qualifier 1. Cuz it looked like fun
    1+40/155/11:10
    Strength-later today. Maybe more conditioning if I can rope one of the meatheads at my college gym into trying CrossFit with me (maniacal laugh)

  6. BBC
    1) 195, 205, 215 (+5), 220 × 2
    2) 5 @ 205
    Strength
    1) 275, 285, 295, 305 (+5), 310 (+10)
    *last rep was the ugliest of my life
    2) 205, 215, 220, 220, 220
    Conditioning
    Later, not looking forward to it, legs were done last night

  8. Glad i’m not the only one whose legs are absolutely fried

    BBC:
    1) 175, 195, 205, 215#
    2) 3 reps at 205

    Strength/Skill
    1a) 215# (+10)
    1b) 150#

    Conditioning: 17:40

  9. Bbc
    185/205/215/225×2
    205×5 for ME

    STR
    a) 225/245/255/265(+5)/270(+10)
    B) 155/175/185/195/205- some help on 3rd.
    No cond

  10. BBG
    1. 55kg, 60kg, 64kg, 67kg
    2. 64kg for 4 reps

    Strength/skill
    1a. 185#, 205#, 210#, 215#, 220# (missed 3rd rep)
    1b. 95#, 100#, 100#, 105#, 105#

    Conditioning
    Did 5 muscles ups instead of 9 : 14:26

  12. BBG
    1.) 205 225 245 255
    2.) 240 for 4

    Strength
    1.) no pause* 260 275 295 305 315
    2.) Did a 2RM for a upcoming local comp.
    230 245 260 265 255

    No workout

  13. M/31/180 – starting to get my eating under control

    Cycling (all T&G)
    Jerks: 205, 225(-10), 245(1), 245(2), rushed the last set. Thought it was three and wanted another shot at 245, rested maybe 30s. Oops! This is a new 1RM and 2RM lol.
    ME: 2@ 210, lost the third back got juicy.

    Strength
    BS: 265, 265, 265, 270, 270(+15)
    Bench: 185, 185, 195, 195, 195(+10)

    • CND
      2+10 ohs in 20:00. Went slow, tried to go UB on the ohs and shoulder died here. Probably at 19:00 but I was capping at 20 anyhow. I’m beat yo.

  14. BBC
    275lb x3 +5 lb from last week

    Strength
    BS+3s pause , 275,315,345,365,375 +10 lb

    Bench+ 3s pause , 225,245,275,275,285 +10 lb

    Conditioning:
    12:56
    OHS -unbroken 2 rounds, 8/4 last round
    MU – 4/3/2 – 4/3/2- 5/4
    Stayed conservative to keep pace and not waste time on failed reps.

  15. BBC
    245-255-265-275 +10PR
    265 UB x6
    Strength
    BS315-335-355-365-375×2
    Bench 245 should had gone heavier
    Conditioning
    14:56 did bar muscle ups

  16. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08

    7/1/1 – work sucks. Only had time for S&S

    BS: 215/235/255/275/295#; +10# from last week
    BP: 190/195/200/205/210#; +5# from last week

  17. BBC:
    1) 235 – 255(2) – 265 – 275
    2) 4 @ 260

    Strength:
    1a) 275 – 285 – 295 – 305 – 315
    1b) 185 – 195 – 205 – 215 – 225(1)

    Conditioning:
    15-minute cap… 2 rounds + 400m

  18. BBC:
    1) 235 – 3×245
    2) 4 @ 230

    Strength:
    1a) 295 – 3×305
    1b) 185 – 3×195

    Conditioning:
    14min – swallowed my pride and scaled to 135

  19. 32/f/137/@winetoweights

    BB Cycling
    1) 85,# 95#, 105#,110# (+5#)
    2) 105#x5 (+10# – 1 rep)

    Strength/Skill
    1a) VERY happy with these as back squats are deep in the suck bucket! 95#, 105#, 115#, 120#, 130#!! (+10#!)
    1b) Used man bar; not an excuse, just a weakness. 65#, 75#, 80#, 85#x2, 85# (tie)

    Conditioning
    subbed 400m row; SCALED to 75# – eek; 12 pull-ups
    18:05

    #crossfit #squats #wod #gainsseason

  20. BBC)
    205, 215, 225 (3 rep PR), 215×15

    Strength)
    Back Squat: 225, 235, 245, 255, 260 (+5#)
    Bench: 155, 165, 175, 180, 185

    Cond)
    Class WOD

  21. M/36/175/Asia (5250′)

    BB Cycling:
    1) 155/175/185/195 focused on getting lower rather than pushing the bar. awkward…
    2) 5@185

    S/S:
    a) 245/285/295/305/315×2
    b) 140 no idea why this has become so difficult for me

    M/F/S: 8 (bench is frustrating)/7/7

    #TheOutlawWayAfghanistan

  22. BBC
    1. 155 – attempted 165 but bitched out
    2. 5 reps at 145

    Strength
    1a. Up to 225 (+10 from last week)
    1b. 125 – match from last week 125 has been my enemy the last 2 weeks it seems

    Conditioning
    Did not do for time. This cold is killing me slowly, Did transitions instead of MU’s.

  23. M/29/153/NorCal
    BBC
    1. 170 (felt good to finally put weight over my head!)
    2. 160 (stopped at 10 reps)

    Strength
    1a. 205-225-235-245-255(2 reps)
    1b. 135-145-155-165-175

    Conditioning
    16:56 Rx

  24. Push Jerk 190×2, 175×5
    Pause Back Squat: 255, +10 from last week
    Tempo bench press: 140, +5 from last week
    Conditioning: 14:27. OHS unbroken, MU 9, 6+3, 6+3.

  25. Cycling:
    90kg, 95kg, 100kg, 105kg
    UB ME@100kg (failed due to tendinitis flare, thank the Lord for tomorrow being a rest day)

    Strength:
    Squat- 120,125,130,135,140–PR post injury triple (let alone the pause)
    Bench- 85,90,95,100,105

    Conditioning: Don’t have rings here (globo gym) so I went home and did last Friday or Saturday’s piece cuz it looked fun but I didn’t have time for it then.

    For time:
    800m run
    40 KB C&J -(24kg)
    800m run

    14:04

  26. M/34/185/Denver

    BBC
    145-155-175-190. Tight and weak shoulders
    4 reps @ 180

    Strength
    175 – 195 – 215 – 235 – 255 (+20 lbs from last week)
    125 – 150 – 160 – 165 (+10 from last week)

  27. 31/M/174#/Northeast
    IG: @goalie858

    BB CYCLING:
    1) 205/210/220/225# (+10#)
    2) 5 @ 215#

    STRENGTH:
    1a) 230/245/260/265/(270# oox) (+5#)
    1b) 185/195/200/205/210# (+10#)

    COND:
    14:09
    Tried running in Romaleos (not too bad since I got a lot of miles on them). Paced the run (obviously) so I had enough in the tank to go UB on all OHS and break the MUs (5/4, 4/3/2, 5/4). Happy about getting better with heavier weights in metcons.

  28. BBC:
    1.) 135/155/185/195
    2.)185×4

    Strength/Skill:
    1a.) 185/225/235/235/245
    1b.) 135/145/155/155/155

    Conditioning:
    OHS@135/5MUs
    11:52scaled

  29. Took Tues/Wed off due to this sickness.

    Made up Squats/Bench and mixed the cond pieces

    Strength
    1a.) 275/295/315/325/335#, +10
    1b.) 205/225/225/230/235#, +5

    Cond

    5 Rounds NOT For Time:
    30 Cal Row
    10 Pistols, Alt.
    5 STOH, 155#
    5 OHS, 155#
    3 Muscle Ups

    Felt good moving through this, steady pace, didn’t push the issue

  30. BB Cycling
    1) 4X3 UB Push Jerks: 225/245/255/275×2
    2) 225/8

    Strength/Skill
    1a) 315/335/365/385/405, +1rep, 90 sec.
    1b) 245/255/265/275/285, +1rep

    Conditioning: 3 rounds for time: 12:58

    Run 400m (done as row) no running space available
    12 OHS 155/105#
    9 Muscle-Ups

  31. @kad524 28/f/128#

    Cycling: 125-135-140-145 + 5 at 137# (+7)

    Strength:
    Tempo back squat: 155-165-175-180-180# (+10)
    Tempo bench: 105-110-115-120-115 (+5)

    Cond: Different

  32. BBC
    1) 245 (-30)
    2) 3@235
    Still taking it easy post PAT

    Strength
    1a)265-295-325-355-375 (+10)
    1b) 185-205-225-235-245(+10)
    All done with 60# of chain

    Cond.
    DND

Comments are closed.