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VOLUME
A – 1 Power Clean + 1 Hang Squat Clean EMOM 6 x 2 (75-90%)
B – Back Squat 4×5+ (77.5%)
TECHNIQUE
Power clean every minute on the minute for 20 minutes
For Time: (12 min cap)
20 Front Squats (205/155 or 65% of Back Squat)
30 Box Jumps (30″/24″)
40 Kettlebell Swings (1.5/1)
50 Wall Balls (20/14)
Post loads and time to comments.
This time last year… was a Hero Workout!
“Say Cheese!!”
-Sara Cook
In an effort to keep track of faces with names in our continually growing community, we have installed a camera on the computer at the Front Desk. Our goal as a staff is to have every member’s picture on profile within the next 6 weeks.
That said, our Front Desk Superstars will be not only be checking you in for class, but also needing you to pose for the ubiquitous mug-shot. Consider this a friendly heads-up next time you come to class.
Some tips to make this process SUPER smooth:
* Arrive a few minutes early for class as to not create a bottle-neck in the front lobby
* Let US know that you need to get your profile picture taken- with 450+ members, it’s hard to track everyone down
* Don’t worry about getting “glossed” up! This is a picture that only staff will see.
Thanks to everyone in advance as we take on this project! If you have any questions, please do not hesitate to email me: sara@crossfitchicago.com
Is it okay if I make this a chipper? :)
@AliG – it IS a chipper, just get it done in 12 min :):)
Death by squat for the volume crew today. Lovely.
After Volume today it will take me more then 12 minutes just to finish the 20 front squats at 205 let alone finish the WOD!!!!!!
Come on MAN!
1 PC + 1 HSC 6×2 @ 2×185, 2×195, 2×205
BS 4×5 @ 225, no AMRAP, legs will thank me later
Metcon: 7:01
20 Front Squats @ 165
30 Box @ 30in
40 Drago Swings @ 2pood
50 Wall Balls @ 20
Front squats unbroken, should have gone heavier, but first time doing those in a workout
Cleans to 200#
BS @ 205#, AMRAP=9.
Metcon: 9:21
20 Front Squats @ 165
30 Box @ 24in
40 KBS @ 1.5 pood
50 Wall Balls @ 20#
Hurty calves from 2 Hours with JumpNRope made box jumps miserable. Otherwise, surprised that I finished.
Bring it…..
Legs were still beat from the goblet squats on Saturday, made for a Monday morning struggle.
A – Clean EMOM 6×2 @ 185#
B – BS 4×5 @ 225 No AMRAP
Conditioning – 7:39
*Fronts squats @ 165# – should have been heavier but not Rx – just didn’t have it today
*Box Jumps slow and steady
*KBS 1.5 pood unbroken
*Wall Balls 20# 22-13-15
Cleans up to 110 today, which is a 15 pound PR.
Conditioning: 9:00
Front squats: #85 (should have been a little heavier, but wrists were bugging me)
Box jumps: all step downs.
KBS: 1 pood, broken in 2 sets, 17 and 23. On the 17th rep I misfired and nearly hit my kneecap…
Wall Balls: #14. Should broke these up into bigger sets. I did sets of 5 at first. Maybe needed to start with two sets of 10-15 and then break them down. Took nearly 4 minutes to do 50.
So far everyone who has done this thinks the front squats should have been heavier! I’m going super Rx on this one, #265. You in, FAB?
based on the finish times posted so far i think the front squat weights chosen were fine. if you did them unbroken then that doesn’t mean you went too light as there are several other movements in the workout. if the fronts took you 5 mins to do then that is no good
the 12 min cap is just a cap – it doesn’t mean that if you finish the wod faster than in 10 or 11 mins you scaled something wrong. it’s ok to crush the workout and finish 5+ mins before the cap. trust me – i do it all the time and it feels great :)
@ No Moniker – As long as you cover the hospital bill!!!!!
20 FS @ 265 would take me a few days to finish!
PC EMOM for 20 min:
135 (2), 165(8), 185(5), 195(2), 206(1) 1#PR, 215 fx2
Got the 1# PR but 215 is still nowhere close…a bit mental for me I think because my form just goes to crap from the get go once I put 215 on the bar. Good to have a small PR victory though.
METCON: FS @115, Box Jumps @ 24″ KS & WB Rx. finished in 10:40
Post: Set some goals with Coach Rachael…time for some squats & pullups :)
To continue on with Alex’s post, there’s nothing wrong with crushing a workout. I know that people like FAB love to push the envelope of never finishing workouts under the time cap, but it’s a pretty counterproductive way to get in shape.
When I program workouts like this, this was from the mainsite from last week, I try to look at how I would break up the movements. Typically, I advise athletes and coaches to try to get through the first round at a minimum unbroken depending on the volume. For the front squats today, you should be thinking, I might be able to do 20 in a row. You should also be thinking, it might be a better idea to take one break to make sure my legs aren’t cashed out for the box jumps. If you’re thinking, it’s going to take me at least 5 sets to do these front squats, then you need to take a look at your suggested percentage, and consider if it’s a good idea for you to do this as Rx’d or not.
Remember the idea behind these workouts is to optimize your power output. If your choice in weight doesn’t allow you to do that, you are hindering your performance gains. You get stronger from your work in the strength and technique program, nutrition, and sleep, not from going Rx’d and struggling through every workout.
Hmmmmm want to cherry pick this but I think will push through and hit the 4 didn’t get up for the 9 or 12 OOPS.
@ No Moniker that would be extreme Ninja like skill. On your 20th Rep of #265 I believe through natural evolution you would sprout a Chuck Norris Beard and finish every portion of the WOD with a roundhouse !!!
Yay pictures! In case everyone was wondering what the “guitar strings” were in the athlete lounge, that’s where we’ll be hanging all of your beautiful faces! So be sure and put on your best convict mug.
Hopped in with Coach Erin’s infamous/rapidly growing 7am
Power Clean EMOM 20×1
85×4 – 95×4 – 105×4 – 115×4 – 120×1 – 127×1 (2#PR) – 130×1 (3#PR) Stopped there to end on a good note–happy to have a 5# overall improvement here w/out a thumb brace
Metcon
20 Front squats @105# (~58% of 1RM BS)
30 box jumps @24″
40 KBS @1pood
50 Wall Balls@14#
Was all well and good in my pacing until the wall-balls
FS were 12/8
BJ were just one at a time
KBS were 25/15
WB were 10/5/5/3/2/3/5….etc…
8:32
Technique on power clean, got to 175lbs PR
WOD @ 9:41
100lbs
30″
1.5 pood
20# WB
Power Cleans EMOM: 20×1 at: 65 x2, 75 x5, 80 x5, 85 x7, 90 x3, failed at 95# which would’ve been a PR.
20 Front Squats (85#)
30 Box Jumps (24″)
40 Kettlebell Swings (1 pood)
50 Wall Balls (10#)
TIME: 9:02.
FS were the easiest part of this workout. BJ were slow and just happy that I didn’t fall off the box. WB were the toughest part. Mentally challenging at the end to go through 50 wb at once. Thanks Rachel for the cue on the power cleans, need to focus on lifting the ground from the bar slowly then once it hits the knee area to explode up.
11Am Technique with coach Kelly.
Power Clean up to 125.
Front Squats 85# unbroken.
Box jumps 30″
Kettlebell 1.5
Wallballs 20#
Time 9:32.
Check out Terry’s wrist wraps. Bought a pair today. They were Great.
6×2 power clean and hang squat clean @185
4×5 back squat #215 Amrap 10
WOD 10:20 front squats #165 – felt this workout in my lower back a lot. Not sure if I could do 185 under the cap.
AM: Swim session. As usual brutal…
Early PM:
EMOM for 10 mins:
On the min – 5 good morning @ 155#
On the :30 – 10 strict hspu
Me & a partner were sharing a bb and going back and forth only ended up getting 8 rounds in and hspu were 10, 10, 7, then all 5s til the end
+
5 rounds on C2 rower:
1 min on
1 min rest
Meters – 321-325
Was supposed to do 10 rounds but “unfortunately” time was running short as I had an appt to race to. This was just starting to get brutal so not too upset at that
@ Squat=Baby Giraffe Legs
Rich G is unable to grow hair, he has alopecia.
@ JoeP, You are probably right plus what was I thinking I mean anyone can grow a Chuck Norris beard he isn’t even that awesome, if he was half the man we think he is then due to my lack of respect he would come right now and smash my face of this keyboarhhsdhdwsbyenunnwedhb
technique:
Went something like this: 90-95-100-105-110-115-120-125-130-135 (fx3)- 115
I hit a 15# PR for the power cleans- very happy with this!! I also thought this progression was very helpful, since I like to move up in weight slowly.
Metcon: 9:21
85# FS (12-8)
20″ Box
1 pood (20-10-10)
14# WB (10-10- 5′s)
Will put in full post later, but for the met I went a little lower for later 65%, 125 vs 135, and managed to do it in 13 and 7 reps. The volume work alone was enough squatting for me. I coasted everything to save up for the wall balls because my piddly quads would give out. Pulled off 11:20 or so.
6×2 power clean and hang squat clean -185
4×5+ back squat-195 AMRAP-8
Metcon 9:52 WB slowed me down considerably. Legs were just toast.
Well this was a beautiful welcome back from not working out forever WOD.
Technique: Finished cleans at 145#
Metcon:
FS @ 105# (~55% this is all I could manage today)
& a lot of wall balls that shouldn’t count
9:40 finish
Pssttt.. I miss you.
Technique: 85-95(2)-105(3)-115(2)-125(2)-125(F)-130(2F)-125(F)-120-115(5)
Got in my head at 130#. 125# is my PR, so I’m happy that it went up easily (not fast) in the first 2 attempts. My grip failed on that 3rd. Worked my way back down to try to address my speed issues. I love these progressions. Thanks Kelly! I appreciate your help on those.
Metcon: 9:28
FS@105# (15-5)
BJ – 24″ (singles)
KB – 35# (20-then I don’t remember :o)
WB – 12# (I tried to get sets of 10)
Before coming in it helped to see people were getting through it under the time cap. It really wasn’t as bad as I thought it would be. This is more mental than anything.
I thought I loaded the bar with 95#, but thankfully after the WOD Megan M corrected me. 105# was a good weight. Thanks Megan!
I got nervous about going with 14#WB so went with 12# because I know I can string more together.
Power clean emom 20 min
95 115 115 135-135-145-145-145-155-155-165-165-175-175-180-190f-190 pr-195f-195pr
Great cues from Kelly
For Time: (10:59)
20 Front Squats (155)
30 Box Jumps (24″ plus 2 45 plates so about 32″)
40 Kettlebell Swings (1pood)
50 Wall Balls (16)
Cleans EMOM – stayed at 185# took awhile to loosen up.
Back squat at 235# Amrap was 10
Metcon: Rx’d 11:22
Terrible start but thanks to Kelly for pushing me through this. I would like to do this again some other time. Preferably not warming up with 100 back squats. Good times.
Cleans 6×2 EMOM 125,125,135,135,145,145
BS 4×5+ 165 AMRAP 8
Wanted to go heavier on cleans, but 145 was just about right. BS were hard, but felt solid.
Met: 11:20?
power clean + hang squat clean – worked up to 235#. felt blah
Back Squat at 295#, 4 x 5 reps, no amrap
Snatch – work up to ~ 90% = 245#. felt blah once i got above 165#
mobility and gh raises for 15 mins
volume
175-175-180-185 f2-185-190
Back Squat
3×5 at 165#
AMRAP at 7
metcon @ 9:10
Thanks to Randy for finding some subs
20 115# back squats from a rack (10-10)
30 30″ box jumps, failed #30 in epic fashion. Tripped over box, stepped back into the chalk bucket, walked around with the chalk bucket around my foot, then when it finally came off, chalk spilled everywhere. Thanks to Coach Kelly for cleaning it up so I could continue the WOD
40 Russian swings at 1.5 pood
50 jumping squats with a bar
I knew I was screwed before I even stepped foot into the box today!
1 PC + 1 HSC EMOM for 6 min
185-205-205-215-215-225 (PC good:failed HSC at 225)
BS
1×5 @ 185
2×5 @ 225
hammies and arse were on fire already!
WOD
20 FS @ 185 – took me 7 minutes (couldnt feel my legs)
30 BJ @ 30″ – took me 3 minutes (couldnt feel my legs)
40 KBS @ 1.5 pood – took me 1:30 minutes
50 WB @ 20# – completed 10
DNF
Kelly tried to convince me to finish my 40 WB’s I had left…….ummmmmm, NOT A CHANCE!
I am mentally on vacation already!
4 more workouts to go!
I need a cocktail!
Oh yeah PR reverse curl of 205 oh wait I was supposed to PC. Kelly and Bryce thanks for the tips dropped back to 135 which is light but I need more work on technique well done JK on the 2 fiddy impressive to watch.
20 Fs @135 12, 8
30 Bj @ 30″ unbroken
40 Kb @ 1.5 po’od 20, 10, 10
50 Wb @ #20 8,5,5,7,5,5, 8,7
09:27 cheeky need more work on squats lots of fun
Post saw JoeP his beard gets sexier if only my Mrs could grow one like it Heaven ……
Back in the box after 2 weeks at the 3 pm. Good way to dive right back in with that WOD. Fun times with shirtless sue.
Technique power cleans 80#
WOD 9:59 (65#, 16 inches, 8#)
On the road, as I had to relocate to Florida, for one week.
AM: Swim Endurance(outdoor olympic pool)
4 x 200m, rest @3:30, hold splits within 3seconds
4:34/4:30/4:28/4:26
-a bit more practice to figure out the right effort/%
PM: CrossFit St Petersburg.
Strength:
A 6×2 1HPC/1HSC @ 145
B 4 x5+ Back Squat @ 186 8+amrap
-power cleans were easy but felt my back go on the squat cleans. Just stayed at 75%.
-I asked for a spot from an athlete on my BS amrap….I guess spot means something different down here but he stood in front of me and counted my reps/depth. I just cut myself off and shook my head, like we Indians do(ie russell peters) and said thanks.
Metcon: “Helen” 3rds
400m run, 21 KB Swings(1.5), 12 Pullups
@11:40
-definitely didn’t push it on the runs, 85 degrees, and had grip issues on the pull up bar. It was supper skinny…..
Post:
3x 10 ab roller
3x 9 back step lunge(30)
-super cool peeps and they have a open class type set up, ie no class times. A classic program(like our technique) and a competitors program are run simultaneously. It was very chaotic just watching it all occur in one space. I asked them if I could do my CFC strength solo and then paired up with a group for the met-con. 40$ for the week.
A1. EMOM 6x 1power clean + 1hang squat clean @ #55 DB
B1. Back squat 2×5 @ #275
Metcon RX’d
Time: 9:42
Randy and Val’s 5pm
A – Power Clean + Hang Squat Clean EMOM 6 x 2 (all @ 265)
B – Back Squat 4 x 5+ (285 x 11)
Conditioning – 8:01
Front squats 13/7. Stared at the box for at least 20 seconds before the first rep, those were slow. KB’s unbroken, WB’s 15/10/25, didn’t need to break those that much.
Post
D1 – Front Rack Lunges 3 x 10 (95)
D2 – Ab Wheel 3 x 10
What a leg killer. Not looking forward to tomorrow.
6×2 – power clean/hang power clean – 165.
4×5 – back squat – 165 – 8 on last set. These felt good today but I paid for it later.
Metcon:
20 front squats – 135#
30 box jumps – 30″
40 KBS – 1.5p
50 WB – 20#
11:58
Well, at least I made it under the cap. Couldn’t stand up again for what felt like 5 minutes afterwards. Wall balls are the worst. Thanks to Kelly for some tips to work on next time though.
Volume:
Worked to 165# for PCs and HSqCs.
195# for BS.
WOD:
11:15
155# for FS all else RXd.
Signed up for the Open today. Officially in the Master’s Class, second age bracket (ouch). Any other elderly folks doing this thing?
Volume:
Worked up to a 180# Power Clean PR!
Randy adjusted my technique a little bit and I threw up 180 like it was nothing. Thanks dude!
Conditioning: 11:12
FS @ 115#
A1) PC + HSC 6×2 EMOM—1-2 @ 205#, 3-4 @ 215#, 5-6 @ 225#
B1) Back Squat 4×5 @ 270#— failed the 5th rep on the AMRAP set as I lost body position and pancaked myself on rep 4. I probably wouldn’t have gotten more than 7, but should have had a couple more. Squat numbers and form are way off lately, going to have to get another squat day in per week and lock some good reps and habits in.
Conditioning Rxd—10:39. Yuck. Got ripped a new ass on the front squats. On my toes for all of these. 6,4,3,4,3. Weak+bad form= I suck. Quads are going to be hurting for a couple days. Really not happy.
D1) BB lunges 4×10/leg
D2) 4×12 ab roller
EMOM for 20 Hang Clean
worked up to 84# (failed at 87#)
20 front squats 72#
30 box jumps 20″
40 KB swings 35# Russian
50 wall balls 8#
8:27
Post: 3*10 ab wheel
PC EMOM for 15:125# – 215# (10# PR) 225(f)
Probably should not have made the 10# jump at the end, but EMOM math is difficult. I forgot to ring the bell too, but Randy got me after class.
Metcon @ (165#, 30″, 1.5 pood, 20#) 9:44
165# is below 65% of my max. BS, but plenty heavy.
Post: 10 min. fetal position and photo shoot.
Recovery Program Day 7.4
A1. Press 5×3 @ 135#
A2. Bent Over Row 5×3 @ 135#
4 Rounds:
10 Ball Slams, 30#
15 Push Press, 95#
20 Pullups
Time – 14:45
C1. Ring Pushups 3xMax (15-13-11)
C2. Rope Pullups 3xMax (6-5-3)
Press felt pretty good today. Not quite to what I was after the original strength program, but it feels like I’m getting closer and closer to that.
MetCon felt pretty good. More muscle fatigue than lungs. Turns out, Ball Slams should actually include a slam, and not a drop. Pullups split into sets of 10 except for last round which was triples and doubles.
Arms were crushed for C1 and C2. Even now I can barely type a couple sentences without having my forearms burn.
BS @155# 5,5,5,7
Metcon:
105# FS
24″ BJ
1 pood KBS
10# WB
7:28
I wussed out big time on this one. I miscalculated the weights on the FS. Thought I was doing 115#, and in reality I should have done at least 125#. Also, I dropped down the WB weight because I was scared of doing 50. Lesson = Don’t be a baby!
PC EMOM20: Worked up 250# +5#PR
Failed 255# 2x, high pulls just couldn’t get under them.
Metcon @185# FS
9:50
Think I could’ve possible made the cap Rx, but also maybe not. Happy with 185#. Lungs are still f*#%ed though.
No EA love on the promo video…. Very disappointing Crossfit HQ
Clarification question…. fisher commented that the pictures would be hung up and Sara said they were for the staff- just wanted to know what’s up.
PC EMOM
got up to 98# pretty easily.
Failed 103#, which I somehow didn’t realize would have been a PR.
Metcon
63# FS
24″
1 pood
10# WB
11:56 with some questionable WBs at the end.
Broke the KBS up too much while dreading the WBs.
@Abbey – Strictly for staff. The wall in the kitchen is for new members, we will be taking photos with a real camera for that.
5K row – 18:35, thanks to Josh for the push!
No shoulder pain, still a long road ahead, but it’s coming along nicely!
Yes, JoeP has told my secret to the world- I have alopecia! However I have embraced it and there are those who think it makes me damn sexy (when I say “those” I mean the Ambassador only, but I’m good with that).
I burned out my quads a little running over to Baby Giraffe Legs office so I could mash his face into his keyboard, which set me up for a rough day at CFC.
Volume- Clean up to #185, felt ok. Not pushing these too hard these days, still nursing a sore shoulder and I’m going to be for a while, just want to find my way through the open.
BS- #260, AMRAP = 8
Metcon
#185 FS
24″ (kept my lifting shoes on, so opted for heavier fs and lower box upon Val’s advice)
1.5pood
#20 WB
11:43
Took me a good 15 minutes to recover fully.
Post: Moroccan Lamb Tagine from the slow cooker courtesy of the Ambassador. Take that you hairy bastards!
Volume:
Power Clean-Hang Clean: 145×2, 155×2, 165,175
Back Squats 4×5+ @ 195#, AMRAP for 10
Conditioning:
7:23 Rx
Front Squats 155# (16/4)
24″ BJ (Basically unbroken)
KB Swings 1 pd (30/10)
Wallballs (16-11-10-13)
Post:
D1: 4×10 Front Rack Walking Lunges @ 105#
D2: 4×10 Ab weels
E1: 5×5 Strict band assisted HSPUs.
PC/HSC EMOM @165. With a little help from Rudy, I w
Started catching the bar on my shoulders and saving my wrists.
Back squat @ 215#
3×5 amrap at 6…. Just wasn’t there today, and know the FS in the WOD were going to be a killer.
Metcon
Front squat at 155. Should have done 175 and got these 10-7-3
Box jumps I needed to get a running start
KBS sucked worse than I thought they would
Wall balls 10-5-5-5-5-3-5-3-3-3-3
10:38
Legs are gonna be fried tomorrow.
Gotta burn it out for the next 4 days. Final biosig and leave for vacation Friday!
Technique
Power Cleans EMOM 20 min
85#(5)-95#(6)-100#(4)-105#(3)-110#(2)
Metcon (12 min cap)
20 FS (75#)
30 BJ (24″)
40 KBS (1 pood)
50 WB (12#)
10:08
Only my second time doing power cleans so stayed really light worked up to 72# but my form got really bad and my shoulders were killing me so went back down to 52# and concentrated on form.
Front squats at 42# – could have done 52# but glad I took it easy.
Box jumps 20in mostly stepped down on all.
KB- 20, 10, 10
WB 10# – 15, 15, 10, 10
9:02
I left today exhausted and feeling really weak! Can’t wait to see where I’ll be in 6 months…these numbers are pretty pathetic :/
8pm crew!!!! PR CITY!!!! OW OW!! Great job guys. Way to fight for your power clean PRs and through the metcon after. Thanks for being a great class.
ouch.
Technique: Went up to 130#, then my “so slow” elbows (as diagnosed by Rudy) got in the way
WOD: 8:58 – 95# FS (55% of max) and 12# wall balls – these weren’t as terrible as I imagined them, so I should probably stop wimping out of 14# balls for these longer wods.
A –1 PC+1 HSC EMOM 6×2 225,235
B –Back Squat 4×5 @305 AMRAP: 9
Metcon Rx’d @10:02
Front Squats were very slow 8-7-3-2. Box jumps were slow and unbroken with step downs, KBS unbroken and Wall Balls were 15,15,10,10
Post:
4×10 Front Rack Lunges @155
4×10 Ab Roller
MetCon Rx’d @11:52
205# was heavy for me… 9,6,3,2
on 11/9/2012 my one rep max FS was 205, so I would say I have made significant progress since then :)
@ No moniker your face mash cost me $50 to have r, s and k pulled from my teeth and put back on my keyboard I keep asking after you at the 9 but Andrea says you are busy doing something called work? Sounds weird never heard of said word.
EMOM x 20 minutes
75#
85#
90#
95#
105# fail
105# x 2
95#
105# fail x 2
110#
115#
120# fail x 4
PR of 115# is pretty awesome. I’ll take it.
WOD
FS 65#
BJ 16″
KB 1 pood
WB 10#
14:18
Technique – Power Clean EMOM for 20 minutes
Got to a 1RM of 110# (PR!)
Metcon – 10:07
20 Front Squats (65# ~59% of 1RM Back Squat)
30 Box Jumps (scaled to 20″)
40 KBS
50 WBs (8#) – scaled these way down, but it felt really great to actually get deeper squats with these for once
Also, shout out to Michelle – an awesome workout partner for this one! It was great encouraging each other towards our last sets of WBs (and finishing at the same time)!
Fun 3 pm with Rudy!
Good mobility prior!
Technique-worked up to 110#. Then I saw stars. That was special!!!
Wod:11:??
FS@75#
BJs@20″
KBs@1pood
WBs@10#
Post:
Girl Talk with Mo, Sara, Caitlin, and Franny pants. As well as nuzzle time with Joe Ps beard!!! Makes coming in the afternoon worth it!!!!
Attempted to do the technique today but still can’t clean effectively with my hand injury, ugh!!
Back Squat – 4×5 @ 205#, last set 8
Metcon:
FS@155# – Took out of the rack (11, 5, 4) didn’t want to risk dropping the weight and not being able to clean it back up.
BJ@24′ – stepped down on all of these to just keep moving
KB 1pood – 25, 15
WB14# – all over the place. Should have stuck to sets of 10 since this took me over half the time (got here at about 4:45)
8:06
post – 4×10 ab roller, 4×10 steps @105# front rack DD position, 4×8 strict pull-ups with orange band (need to get my left hand grip back, stat!)
Rough day, but feels great to be back after a sick/Vegas hiatus…
PC + hang squat clean @ 130#….used my old OLY shoes and they felt good!
BS @ 145#…was supposed to do 155#
Metcon:
FS 125#
Everything else Rx’d
10:28
I could really tell that I’ve been out of the game for awhile…my legs were shaking after the cleans. The next three weeks will be spent getting my strength and endurance back…it’s frustrating, but expected.
A – Power Clean + HSC
#185-195-205-205-215(1)-215
Hands roughed up from the weekend so just did one power clean on the last two sets. Going to get some squat clean in work later this week.
B – Back Squat 3×5 @ #275, AMRAP – 3 reps
Didn’t fail anything on the AMRAP, pitched forward awkwardly on rep 3. Everything otherwise felt heavy but good, didn’t want to risk it by getting bad reps in.
Metcon, Rx’d: 9:33
Just hunkered down and gutted this one out. Front squats 11-9, KB 25-15, WB in 10s-10s. Went for a run on Sunday and my achilles was pretty sore, so took my sweet time on the box jumps. Would like to give this another go sometime.
Did this on Tuesday morning.
PC/HPS combo: 105 (dropped the bar on 2nd attempt)-95-95-95-100-100
FS’s: tweaked my quad playing hockey and the squats felt way too heavy today so skipped it.
Metcon: @ 115# 10:11
Definitely let some time tick away feeling sorry for myself before starting the WB’s (and during). this should have been a sub-10 performance. Was shocked at how bad the FS’s hurt!
FS’s: 10-6-4
BJ’s – unbroken
KBS: 25-15
WB’s: 10-10-10-then who knows, the wheels fell off. mostly 5′s
Thanks Bryce for the encouragement. Not fun to do this one alone
Back Squats
3×5 at 140
1xAMRAP =6
Happy about this since last cycle I was at this weight I failed on my 3rd set.
MetCon
Got my ass handed to me on a platter. I really need to minimize my break time. THere is no reason to stare at the clock for 25 to 30 seconds at every break, which is what I did. Don’t know if it was bc I was going at this alone or what, but come hell or high water, unless I fail reps, I vow to not rest more than 10 seconds (ON THE CLOCK) from now on.
FS at 100
24 in box
1 pood
12# WB
15 something
Pathetic!
Oh shoot
Post
5×5 front squat with 2 second pause at 65#
5×5 banded russian KBS (too short for the reverse hyper)
EMOM: 135 x 2, 145 x 2, 155 x 2
BS at 180: AMRAP 6
EMOMs were limited by my squat cleans. Have a tendency to fall forward on the squat because I’m not catching the bar in an active position. Need to work on this some more. BS left 1-2 in the tank on account of the looming leg-heavy metcon. Good breathing rhythm really helps here.
WOD at 155: 10:16. Wow, front squats were a bear. Kelly says I could go heavier, but I went 8-5-3-2-2, so I’d have been there forever if I went higher. It’s hard to string 30″ box jumps. Rest of it was just pacing, couldn’t really speed through anything in particular.
EMOM: 105×3 (110 Fx2)
WOD:
FS: 65#
BOX: 12″
KBs: 25#
WBs: 9#
9:36
Completed Thurs @ 8pm
TECHNIQUE – power clean EMOM for 20 minutes
75-85-95-105-115-125F
new power clean PR! #115#
For Time: (12 min cap)
20 Front Squats (95# = 52.778% of Back Squat) – 14/6
30 Box Jumps (20″) – 1 at time, step down on each
40 Kettlebell Swings (1 pood) – 17/18/5
50 Wall Balls (10#) – 10/10/10/10/10
time = 9:45
heaviest I ever done FS in a workout, was a good challenge. think the clean into the front rack position was the toughest part after the technique work. just can’t string BJs on a 20″ box, may just have identified a goal. WBs really wanted to knock 15 out right away but couldn’t. I agree with others who said this was not the workout you want to do by yourself. Those WBs at the end are hard to push through solo. I’m sure I wasted a solid 60 secs standing around gasping for air.
Made this one up Sunday morning…
Power Clean + Hang Squat Clean EMOM 6×2
135 – 145 – 155 4x Nothing tough here.
Back squat 4×5+ 165# AMRAP = 6
I did round 1 at 175, but it felt heavy and we were short on time, so I dropped the wait in anticipation of the 20 front squats in the metcon.
Metcon: 135# Front squats
9:45
The front squats sucked, but I probably should’ve gone 10-20 lbs heavier and dealt with it. Everything else was fine.