Congrats to all the Level 1 attendees this weekend!
VOLUME
A – Hang Power Clean EMOM 6 x 2 (75 – 90%)
B – Back Squat 6 x 5 (70%) Final Set is AMRAP
TECHNIQUE
Back Squat 3-3-3-3-3-3
“Gwen”
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads to comments.
This time last year… was the Women’s Throwdown!
Band Pull Apart Series
-Alex Nettey
Today’s episode covers what I consider to be one of the more important accessory bits known to man that promises to build stronger, more reliable shoulders – The Band Pull Apart Super Series. This video will quickly go thru the simple yet extremely effective series that can be used several times a week in warmups and/or post wod. If you have or don’t want to have shoulder mobility/strength/endurance issues that hold you back when we do overhead or shoulder intensive movements in wods (read – everybody) then you should add this to your weekly regimen of accessory work as I have been doing it for months and can report little to no shoulder problems since I’ve added it into my pre/post wod routines and have set many a pr in movements like my snatch and jerk which require great demands on the shoulders. It can be done at the box or at home if you have your own bands (GREAT investment for your home gym and for traveling wods). Enjoy and if you have questions post on the blog. See you next episode….
This is what this workout looks like if you aren’t sure:
http://media.crossfit.com/cf-video/CrossFit_WOD130129_SarahHopping_Gwen_Jordan_SD.mov
Amazing performance!
HPC 6×2 @ 2×185, 2×205, 2×215
BS 5×5 @ 205, AMRAP 1×9 @ 205, had a a few more in me. Great instruction on form from Rachel this morning, helped a ton, thank you
Gwen @ 135
Quick workout for me this morning:
HPC – 6×2 @ #185-195
BS @ #245
5×5
1xAMRAP – 20 reps.
Abbreviated Volume work:
HPC 6×2 @95
Squat 3×5 @125
Gwen @75
Not easy for me to grip on this one with my thumbtraption. Hanging onto it forever from the hip didn’t help either. Thanks for all the cues from Erin this AM–definitely need to work on not defaulting to push-press under fatigue and letting go of that hook grip for the jerk.
A – EMOM 6×2 worked up to 205#, I was low functioning and did everything from the floor rather than the hang.
B – BS 5×5, 1×21 @195#. Left 1-2 reps on the table here, time to retest my 1RM
Gwen @115#. Didn’t have a baseline weight so I went with around 50% of my 1RM clean. Although the 15 set was tough, ultimately the weight was too light. Should have done 135# like my role model TimS.
A – to 195#
B – to 170# AMRAP – 20. Probably time to retest.
Gwen @115#. I agree with Marc on this. Went just over 50% of my 1RM Clean & Jerk. Could have gone heavier.
Works on back squats 135(3), 165(3), 185(3), 185(3) – needed to work on technique, 195(2). Need to sit back in the squat more…be more confident in the movement.
Gwen @95#. This was too light…still don’t quite trust my elbow but its time to take the training wheels off and see what I can do. Probably should have tried 115#.
Technique -
3 rep back squat
45-135-185-225-275-300(PR)
Not sure what my old 3RM was but I’m sure it was less than 300.
Metcon: did squat cleans w no jerk – 115#
I agree with Marc, TimS is my role model.
Volume
2 HPC EMOM for 6 minutes, 3@185, 3@205
Squat @245 5×5, AMRAP 15 reps
Gwen @137
Finished
My role models are Marc and Brett L, so I guess that puts us in some type of infinite feedback loop.
@ Coaches, still pain in the wrist and was wondering what the MOD is on this?
thanks…
Volume
EMOM HPC 6×2 100-105-110-110-115-115#
BS 3×5 @ 130#, 6th set 8 reps
Gwen @ 75#
Have never tried this many C&J’s unbroken… next time I would try 80#. forearms are already burning…
The Level 1 kids must have been bad for them to have you guys take the pic outside in the dead of winter. Tough love i guess…
@ JoshB, I would be recommending DB’s for you. Have you ever tried working with the fat bar?
Technique work – 95-135-185-185-185-165
WOD @ a non-flashy 100lbs was alright, for sure push higher next time.
Alex – thankfully most of us had just been warmed up by Fran, so it wasn’t too bad :o)
All the instructors (Rudy, Kurtis, Rory, Andy, Joey, Rob and interns Jonny, Glenn and Bob) were wonderful! I had such a fun weekend, and being at home to take this course made the experience even better. I already feel so thankful to part of the CF community and this weekend reinforced that feeling more. Thanks, Rudy!!!
@ Bryce – I have not hit the fat bar yet.
Back Squat 3-3-3-3-3-3
65-85-105-115-125-130 (failed on third squat) 1RM was 135#, so I’m happy with 2 @130#
“Gwen”
15-12-9 Clean + Jerk @ 52#
Post: Got dismissed from jury duty so was able to get a 5 mile run in!!!
Lots of stretching!
Don’t forget the schedule changes!!!
I’ll see you folks at 3pm (MWF)!
Sara’s running the WOC at 530 (MWF)!
@Alex: Great video. I do some of those moves on a regular basis and they help a lot. Good to have some variations to try.
Noon Class with Bdubs
EMOM HPC – 185-205-215-215-215-225(f)
BS – 227.5…AMRAP x 10
WOD @135#
Probably could have gone 10# heavier on this without much issue.
Post –
4rds
KB Swings @ 2 pood x 1minute
GHD Situps 12 reps
High Noon with Coach Bryce….
Pre: 2.5m run….treadmill abruptly stopped again.
Small class today!
Strength:
A.Hang Power Cleans 6×2 145/145/155/155/165/165
B.Back Squats 6×5+ 168(11amrap)
C.Metcon 15/12/9
-started at 120, then 115, and finally 100 for a working set.
-gave my hook grip and paid the price as my forearms burned up and the bar came flying out at rep 12 of 15
-starting all over, in the set of 15 twice, is mentally defeating.
D:Post
4×10 GHD situps
4×1:00 RKB(1pood)
Whose driving the Audi R8 in the garage? Sweet looking car….
11am
Technique
6×3 Back Squat
165,185,205,215,225(2x)
Ran out of time for the last set…
Gwen
95#, Grip was my only issue..
Post
4×10 GHD situps (parallel)
4x 60sec Rkb (1 poo)
oops *1pood
We’re hosting a seminar this weekend (classes will run as normal in the big spaces). The jumpNrope team (performed at the CF Games) will be here on Saturday from 11a-1pm for a 2-hour seminar ($35) to help those that need some double under work and to help improve those that already have them.
Sign-up below and more info on our FB site
http://www.regonline.com/Register/Checkin.aspx?EventID=1198501
AM:
45 min swim session
early PM:
Back Squats, 6 x 5 reps @ 275# – no amrap since i was in a globo gym with no spotter
100 tricep pushdowns @ black band – 2:37ish
50 grey band good mornings
3 x :30 L-hang from pullup bar – brutal
1 more session this afternoon then we bowl tonight! gotta live up to my most likely to do 3 wods in a day moniker. thanks for the motivation CFC community as i have been slacking with my 2 a days of late…maybe next year i’ll be most likely to do 4 wods daily
Front Desk Peeps – Did anyone find/turn in a brown michael kors watch last week?
@ Erika- YES! It’s kind of a brassy color right?
from CrossFit O’fallon
6×2 hpc 225
Gwen: 165 alot tougher than I thought it would be
Back Squats 205# 3 rep (with and without belt per Randy’s suggestion)
WOD @115# – Workout was really tough on the forearms and needed to break up into single reps on 3rd set.
HPC 6×2 115-125-125-135-135-145
BS 6×5+ 150# AMRAP 14
Despite the loss in sleep due to the Superbowl blackout, I did more on the AMRAP than thought.
Gwen at 105, also my Grace weight. Rds went 2:00, 1:20, :50. Milked the rest periods though to about 5 minutes. This was a good weight for me, as I really had to go push myself to finish without dropping or failing.
Recovery Program Day 7.1
A1. DB Step-ups 5×3/leg, 16″, 55#/hand
A2. Pistols, 5×5/leg
5 Rounds:
10 Fat Bar Hang Power Cleans (+35′s)
30 Lunges
250m Row
Time – 17:10
C1. Reverse Hyper 3×12 @ 115#
C2. Broad Jump 3×3 @ max effort
Probably should have gone a bit heavier on the step-ups considering it was only 3 reps per leg per set. I warmed up pistols with a weight vest (like last week’s working sets), but felt off. So I took the vest off and concentrated on doing 5/leg each set without resting between reps.
MetCon felt good. Kind of slow movement-wise, but HPC went better than expected. Looking forward to eventually doing real olympic lifts again.
@Mo Yes! I have been tearing my apartment apart! I should be in tomorrow. I am so glad I leave things laying around at CFC where people turn stuff in…somewhere else and things would disappear.
Technique:
Back Squats — worked lower weights and focused on depth and form. 3x3x3x3x3x3
65# 85# 115# 135# 135#
Metcon with 105#. Wanted to go higher but watched the 4 PM er’s struggle at the end and dropped the weight down. Solid effort. Could have done 115#-120#
First time at the 11a class. Fun group. Working with the guys!
Bs worked up to 125# for 3 rep max…which I was happy with considering my 1 rep max was 135#. Thanks for the tips Bryce!
Gwen
@50# probably should have gone at least 5#heavier. .. next time.
VOLUME
A – Hang Power Clean EMOM 6 x 2 (75 – 90%) 185-205 1 (f) on 5th round
B – Back Squat 6 x 5 (70%) Final Set is AMRAP 225 – 11 AMRAP – had more but
“Gwen”
Clean & Jerk 15-12- and 9 reps
Thank God for a small class today so few witnessed my epic fail…Started at 135 and felt really good until the 10th rep where my grip started to give. I rested the bar on my thighs a couple times and shook out the hands but the grip was gone even with the hook grip. While bringing down number 14 I fell forward dropping the bar and an atomic F-bomb. I was sooooo pissed. At that point I was mentally out of it and my forearms felt like a Culver’s Concrete Mixer, I dropped it to 95 and tried to finish as a sprint have to start all over with my 15. Since I was angry and a big baby I did more of a SDHP into a front rack and then a push press/jerk than what was really subscribed, even with that my grip stregth was not there and I almost lost it on my 9s.
Rudy said it best…my perfomance was tutu worthy at best.
HPC, 6 x 2 emom @ 215# x 2 sets, 235# x 4 sets
Deficit HSPU, 6 x 5 reps + amrap, 4″ x 3 sets, 6″ x 3 sets (6 reps on last set)
Gwen
205# x 11 reps
185# x 14 reps
forearms sauced, soul crushed, confidence humbled….i’ll be back Gwen..next time. had i started at 185# i had it and maybe could do 195#
3pm!!! Loved having Rudy coach a small class of 4. I battle my inner self on whether to tell people how awesome it is and keeping my mouth shut and basking in the rewards of tapping into his lifting knowledge. Ah but I digress…
Technique today-
65, 85, 115, 135, 145, 155x 1 (new 1rm), 150 x 3
Great cues on core tightness from Rudy to make the 150×3. Don’t think I would have made it otherwise.
Grace- 80# picked the right weight for now. Probably could have done 5# more but forearms were burning at the end and the grunting was in full effect
Seriously people- go to 3pm if you can. It will only stay if people show up and it is SO worth it!
Randy and Sara’s 4pm
A – Hang Power Clean EMOM 6 x 2 @ 255 (These were rough today)
B – Back Squat 5×5 (260) AMRAP x 19
C – Gwen @ 175
Don’t think I could have gone any heavier on this. Glad I resisted Borko’s push to go at 185.
D – 3 Rounds of:
1 min Russian KBS (2 pood)
12 GHD Sit-ups
5/leg Single Leg Squats
Much better energy today than last week.
Volume work:
A1. Hang Power Cleans 6×2 EMOM 155#
B1. Back squat 6×5+ 160# AMRAP = 10
I’m pretty comfortable at these weights. I probably can push it a little harder. I wish I could say that it translates into higher 1 RMs, but I can’t get over my psychological humps.
Gwen: 115# Success!
I don’t know why I thought that since this was un-timed that I should relax and work slowly. I realized at rep 10 in the first set that this was an awful strategy. I was killing myself holding the bar too long. Made it pretty hard on myself, but I was able to get through it all successfully.
My apologies to the 530 WOC class working in the back room for my unnecessary and excessive grunting.
A1) HPC 6×2 EMOM 1-2 @ 225#, 3-5 @ 230#, 6 @ 235#–(2)
B1) Back Squat 6×5+ @ 245–AMRAP 15. Squat numbers haven’t quite come back yet.
Gwen—DNF @ 150#
150#x15
150#x10–Failed jerk, or in actuality didn’t even attempt it.
150#x9
D1) 4x1min 2pood russian KB swings
D2) 4×12 GHD situps
D3) 4×6/leg pistols
E1) 2 rounds of alex’s black band accessory work
Gwen @135
no time to make it in so i did this one with Bob (the bully) at Xsport. He was really supportive, it through me for a loop. What a nice fellow. I watched him do it at 155 and it looked easy. For me, it was tough at 135, forearms were on fire. felt like vomiting.
Jumped in at 4pm today!
Itching to try Rudy’s 3pm class too! Such good coaches all around!
Back Squat 5×5 at 125.
1xAMRAP 8
Gwen at 65#’s
Wussed out and talked myself out of 75, really should have tried it! It was hard, but more of a conditioning thing than anything.
Post: GOT MY FIRST PISTOL!!!! with my left leg. With a 10lb plate to stabilize. The right leg is on it’s way, I’m sure. Never been able to do it, thanks coach Rudy!
A1: HPC 6×2 1-2: 135#, 3-5: 155#, 6: 165#
B1: BS 6×5+ @ 185, AMRAP: 14
Gwen:
Started at 125#, Failed at 13 1/2, did the 12 and 9 rounds at 115#
D1: 4×1 1.5pd Russians
D2: 4×12 GHD situps
D3 4×8-9 pistols per leg. Tried to do these without grabbing my toes. Right leg is good…left needs some work.
Nursing a sore shoulder, both front and rear deltoid pain, so no pulling or pushing today, just stuck with back squats. Been a while since I’ve done them at all, missed just the right days I guess.
45×8, 135×5, 185×5, 225×5, 255×3, 275×1, 285×1(PR), 295×1(PR), 305×1(PR), 315xFail
30# PR, rang the bell 3 times, which is also a PR so I should’ve rang it again, TimS-style. Maybe would’ve gotten the 315 if I hadn’t done so many reps leading up, but had no intention of getting that heavy. Need that win today.
Post: 3×12 barbell curls and jm-press
HPC: 1rnd 165lbs 5 rnds 175lbs.
Felt pretty good, need to make sure I get full extension
BS: 6×5 @ 185 lbs AMRAP: 12
Back Squat is usually crappy for me, so it was good to work on the depth
Gwen
115lbs 7:02
Think I could have done this at 125. I think it was just all in the speed, took very short breaks in between rounds and think i outraced the lactic acid. Forearms were killing me a minute or two after. Good work out.
Volume:
BS – Worked up to 3 reps at 175#
Gwen: 12:30 w/ 85#
Round 1 – 2:38
Round 2 – 1:55
Round 3 – 1:43
I probably could have gone ten pounds heavier, but 85# is 55% of my 1 rep CJ max, so I went with it. Gripping the bar was the toughest part.
4pm, first real WOD in a week.
EMOM HPC @ 165#, these felt good.
Backsquat 5×5 @ 195#. Moved ok, little tired from the week long layoff.
“Gwen”
I did this at 115#, as I never had done this before. More of a wrist and forearm screamer than anything.
Took 4 min breaks between sets.
Probably could have handled 120 or 125……next time.
Today was an awful horrible day outside of CFC, but once I walked through the doors it was nothing but good times!
BS: 65-75-85-95-95 could have gone a lot heavier but we wanted to focus on technique.
Gwen: with Katie and Xiomara, great time! Katie pushed us to do 75# and I’m glad she did. I was going to lighter, but it felt good to go heavier. Thanks!
Time: 13:59!
Dearest Gwen,
I am breaking up with you because of the pain and suffering you have caused in my forearms and shoulders. You did me dirty.
Russell
HPC
2 reps EMOM for 6 minutes
185-195-205-215-225-235
BS
6×5 @ 185
Forgot about amrap
Gwen
135#
15 – good
12 – totally psyched out
9 – didnt attempt
135 felt light; I had it in my head I wasn’t going to get done and stalled and the had to bail.
TECHNIQUE
Back Squat 3-3-3-3-3-3
65-75-85-95-95
“Gwen”
Clean & Jerk 15-12- and 9 reps @ 75#
I initially thought of doing this at 65# but decided to follow Katie and T4 and challenge myself with heavier weight, I actually surprised myself, very content with the result!!!
6:00 class
Gwen at 95#
First time doing this movement, and didn’t really have a good frame of reference. I had to push myself a little, but think I probably could had struggled through 105#. Next time for sure. Also got a few good back squat pointers from Rudy!
After consulting with Randy, I confirmed my hunch and switched to the Technique program since I’ll be out of Chicago and traveling for basically 3 weeks out of 5.
A: Back Squat 3 rep sets, worked up to a new 3RM PR of 285#, for a dedicated 3RM attempt
Conditioning:
“Gwen” @ 135# in 8:18
I came in with the goal of doing at least 145# but I got swayed by looking at the blog and the board and backed down. Wish I would’ve gone heavier. If I had to do it all over again I would’ve done 150# and not have been afraid to possibly fail.
Can’t wait to get another crack at this one.
Fun workout today!
Back squat worked up to 115# for 3 reps
Gwen @ 85#, felt pretty good. Just need to work on power clean technique
Post: watched Jason drop a 150# barbell
Small 7 today, coached by Karen and Kate
Volume- HPC #165, #175, #185. Wanted to save some grip for Gwen.
BS- #225, AMRAP = 12. Had some more for sure but no time. #225 is actually about #10 shy of 70% for me, but Mondays are tough long days for me.
Gwen #120- successful and slow. Round of 9 was the easiest because I made it quick. Like others I was an idiot and took the 15 too easy, which was a mistake. I failed the 12 of 12 twice but did not drop the bar! It was horribly frightening then I bucked up and did the 12th.
I credit Brett L and Marc S with selecting my weight for me. Thanks guys.
HPC: 145 x 2, 155 x 2, 165, 175
BS at 160: AMRAP 10
Gwen at 120. Have to admit, the prospect of a DNF intimidated me. 115 seemed like a good compromise, given what folks had written on the blog, so naturally I tried 120. Turned out my push jerks got relatively efficient as I went on and I think I could’ve tempted fate and done 5 (maybe 10?) pounds more.
Will say, though, that I took the full 5 minutes rest between sets. I didn’t realize that many folks were taking less than that, otherwise I might’ve pushed that element and made 120 a real stretch. Onward and upward.
Technique
Back Squats
65-75-85-95-105-115
Considering my last measured 1RM Back Squat is 120#, I think that will go up next time.
“Gwen” at 55#
Could’ve gone heavier. Done in 7:25
Back Squat
215×3
230×3
245×3
255×3
265×2 (failed the 3rd attempt)
265×1 (faled the 2nd attempt)
Modified Metcon:
4 rounds:
200 meter row
1 minute of russian kbs (1pood)
12 GHD sit-ups
6 pistols per leg
Time: 15:26
Post: 3×15 Hip Thrusters @ 65#
WOD: 16″ burpee-step-ups
DNF-84
A1: HPC 6×2 105-115-115-120-120-125 (failed 2nd)
B1: BS 6×5+ @ 120, AMRAP: 10
Went a little lighter on the back squats since I’ve been having some mobility issues.
Gwen @ 75: 8:30ish
Went lighter so I could finished in 10 mins, but 85# would have been a better challenge for me. Might have to do this one again.
A – HPCl EMOM 6×2 @ 225
B – Back Squat 5×5 (265) AMRAP:12
Gwen @165 9reps (f)
@155 10reps (f)
@145 12reps (f) then was advised to just finish my 9 set and got it @155
This was an absolutely horrible and belittling wod for me. My legs were already fried from the squats…but most likely all between the ears.
I need another shot at Gwen again @155…it’s really frustrating that I failed it like I did and I can’t let that continue to bug me.
HPC – 165-175-185-185-195-200
Should’ve started at 180 and moved up from there
Back Squat 5×5 with MatthewK
Tried the amrap twice but hip flexor started to flare up so called it a day
Gwen with 155# power cleans. Rested in the front rack
15: 11-2-2
12: 7-3-2
9: 5-2-2
Really pleased to have finished this at 155#. Good tips from Bryce on how to attack the wod helped a bunch.
Backsquats: 100#
WOD: 50#
(made up Sunday)
Gwen @ 136#
15 – 1:29
3:30 rest
12 – 1:48
5:00 rest
9 – 1:10