Spent the morning before Regionals at Pure Strength HQ. They even let Atlantic Region “Dark Horse” (hey, they said it on the update show), Lauren Truszkowski, weld some pullup rigs together – in Metcons.
WOD 150515:
BBG
1) 15:00 to establish a 1RM Snatch.
2) 15:00 to establish a 1RM Clean & Jerk.
Conditioning
Run 5k
Out of town for the weekend, so taking Saturday off
BBG
1) 205 (-15) Ughh!
2) 275 (-10)
Conditioning different
Weakness training
15 min amrap
15 cal row
15 wall balls 30#
7 rounds + 8 cal
I was wondering why you were doing the pause snatches and pause cleans today! Had me worried I looked at the wrong post!
24 / m / 205
( mid atlantic ) IG : essig14
Bbg.
1. Snatch: 135 / 165 / 185 / 205 / 225 / 235 / 245 / 255x (-15)
2. Cj: 135 185 / 225 / 255 / 285 / 305x / 320xx. (-30)
Terrible day. My body wasn’t having it
5k run: 20:51 (around a PR.. getting better as a runner even as a big guy)
Peter Foster
32/M/175#/5’9″/East Region
IG: goalie858
NEVER taking a week off again!
BBG:
1) 215# (-6#)/225#xx
2) 265#(-20#)/275#(ox)(ox)
COND:
1) Pissed I missed the week with all the regional events so I decided to test out Event 7. After I did it I realized it was not a goo idea after trying to max out C&J!. 3:16… MU’s 10/3/2 in 1:08 and 255 and 265# took 2 attempts. Yea that is sneaky hard if you don’t have a huge C&J max.
2) 5k row: 18:46
Domonic Ernesti
M/25/5’9″/200
IG: @mrernestiempire
BBG: 1) 235, 245(x) (-10)
2) 275, 285(ox) (-15) *Jerk was off again today.
Cond: 25:16 Believe this was a PR but can’t remember for sure. I suck at running and legs were wanting to lock up.
BBG
1) 227, 230(f), 235(f)-shitty day
2) 285, 300(f).
Conditioning: Did Event 7- 2:35. Getting ready to go do fallen officer’s wod at the federal prison I work at. Then maybe 5k or Jackie after
For time: 2:35, cleans were easy. Maybe try to go UB on mu’s next time did 8/7
15 muscle-ups
1 squat clean (205)
1 squat clean (225)
1 squat clean (245)
1 squat clean (255)
1 squat clean (265)
Time cap: 6 minutes
Did some connectivity drill.
Box shoulder stretch, pvc raises, arch hollow rolls, the hand stand hold-shoulder shrug-weight shift combo and the hand stand straight arm hip taps.
Bbg:
1. Work to 1rm snatch: 40-50-55-60-65-70kg-75kg(failed) but 5kg up from last few weeks so good.
2. Work to 1rm clean and jerk: 60-70-80-85-90-95-100kg yey pr by 5 kg. Finaly getting into that 100 zone.
Didn’t do the run. Got an indoor rowing comp tomorrow. Should be fun.
BBG:
1) 135 – 165 – 185 – 205 – 215 – 225 – 235 – 245x
2) 185 – 225 – 255 – 275 – 290x
*Had nothing today; apparently that’s the common theme…
Conditioning:
Stopped at 3K (14:32); knees felt like crap.
M/28/5’6″/185
May 15, 2015, 5:00 PM — Outlaw — BBG
1) 15:00 to establish a 1RM Snatch.
(135, 155, 170, 185, 200, 210, 215, 220(fx3))
2) 15:00 to establish a 1RM Clean & Jerk.
(185, 205, 225 – done ankle sore)
* ankle sore and in my head due to sprain from Tommy V on 5/6/13
Conditioning
Run 5k -not performed due to ankle
Row 5k – 20:00.8 — 20:00
BBG
1) 160,170,180,190,200,210,220,230X, 230 (5lb PR)
2)205,225,240,250,260,270××, missed on jerks both times
Conditioning
5K Run 19:05
21 / M / 198
BBG
1. Snatch: Hit 202 then tried 220 3 times and failed -_- hit it last week need to be more consistent
2. Cj: 288x no jerk 298 * PR, finally
Probably going to deload next week no matter what and focus on snatch form
Did 4×5 bench & some GHD back ext, then made a metcon to focus on my weaknesses
5 RFT of:
4 strict deficit HSPU 4.5″
8 OHS 135#
12 butterfly pullups
8:26 the HSPU were the most difficult part
M/49/155
AM Session:
4×10 incline press: 30-40-44-46kg (+2kg)
A. 4×10 timed back squats 60/20, 80/18, 90/16/, 101/20
B. 4×10 pushups
PM session:
Snatch – up to 175= 92% (4 misses at 185)
C&J: 215 = 97%
Instead of 5k run I did:
10 rounds for time
run 200m
row 300m
26:26
Plus 6.5mile bike ride before work and after crossfit.
#vicefriday!
BBG
1) 165 (-10), 175 (x)
2) 215 (-10), 225 (clean, but failed jerk)
Felt really weak overhead today. Elbows and shoulders are sore. I’m curious what everyone’s strategy is on 1 rep max days…do you warm up differently, how many reps/attempts do you make, what % of your max do you start at, etc.?
Conditioning
20:55
Far from a PR, but considering I haven’t ran consistently since starting Outlaw it’s not too bad. I’m liking these running days for conditioning.
BBG
1) 145 (-20)
2) 175(-20), 185(clean only)
Conditioning
24:03 Took nearly 2 minutes off from last time, so I’m glad my time is heading the right direction this time.