VOLUME
A – Power Snatch + Snatch EMOM 6 x 2 (75-90%)
B – Deadlift 5 x 3 (82.5%) (Final Set is AMRAP)
TECHNIQUE
2k Row
10 Rounds for time of: (15 minute cap)
10 Wall Balls (20/14)
10 MB Sit-Ups
10 Ball Slams
Post loads and time to comments.
This time last year… Mike did a recap on the CIRC and the CFC 2k Row Challenge.
10 Take Home Points From Day 1 of Poliquin Bio-Sig Course
-Bryce Wood
1. When HCl and Zinc levels are deficient in the body, the body will be deficient in all other minerals.
2. The more insulin stored in the body, the faster the aging. Fat storage in the suprailliac site, love handles, will show this.
3. 1g – 1.5g per % of bodyfat has shown to decrease inflammation, reduce risk of all disease, decrease overall fat mass, and increase muscle mass.
4. Your magnesium chelate should end in “ate”. The more chelates the better the absorption.
5. On average men should intake around 2g/day and women should intake around 1.2/g day to get levels to normal, which can lead to better insulin sensitivity, stress reduction, and improved nervous system response.
6. All receptor sites in the body have sites for Vitamin D3 and Omega 3′s.
7. Eating a meat and nut breakfast has been shown positive to increase resting metabolism, improve brain function, and keep body fuller for longer.
8. If manganese is over 7mg/day, a mineral commonly found in soy products, it can be toxic to brain health.
9. Supplements should be taken mid meal to be properly absorbed.
10. People eating a Paleo based diet should be taking probiotics, however probiotics found in stores have been shown to contain dead/ineffective bacteria strains because of improper storage.
I could have made this a 20, 30, or 40 take away points for the day, but the hope is that you can gain something from these 10 points. Charles Poliquin has a wealth of knowledge, and if you are ever looking to read up on a multitude of ways to improve your fitness, nutrition, lifestyle, supplementation, etc check out www.charlespoliquin.com
Really starting to understand the power and the true value of the BioSignature Modulation. If you haven’t done it with Bryce I highly suggest you get to do it as the price is definitely going to go up!
It truly can change your life! I unfortunately will have to make tons of change in my nutritional habits. So sad.
Check out the Crossfit Games Update for this week. fast forward to minute 18 for a familiar face and sick shout out. We made it y’all! MEAT!!! http://games.crossfit.com/video/crossfit-games-update-march-12-2013
Oh no! The MEAT is exposed. Thoughts METAGCGP(Marginally Elite Tournament “Athlete” Grand Champion Grand Pooba) & JoeP?????
MEAT makes national news and JK rocks the tutu. Just classic.
We have arrived!!!!
Now we will see JKs picture on everyother CFC blog post and the Mainsite. He is more over exposed than Snooki!
Upto the minute PRxNWODRMEATGC Leader Board…Minus David McGee, I couldn’t find him. I know he is in the site but this didn’t locate him for some reason. It didn’t have anything to do with the fact that he beat me…or did it?
http://games.crossfit.com/lboards/result?id=1683
Grand pooba, Did they ask your permission for that mention, not likely, We will have to ask that for not receiving permission Froning or Maddox has to face off in 13.3 against the MEAT Leader with live coverage otherwise we are suing Reebok’s ass for free knee high socks and rings.
Just an idea and the lawyer part is taken care of, BOOM!
Ok seriously Woody, it’s Jason Kearns. Even your custom leader bird has my name wrong (and hence a totally different athlete from SoCal).
Joy is the reason I submitted JK’s pics to CF social media yesterday. She told me they wanted 13.1 photos and to submit JK’s tutu pics. Without Joy, JK would never have been in the recap video!! Very exciting!
Thanks for catching that Alex!
@JK, that really was an accident, I will fix it later. Funny thing is he did 150 also and you guys are tied…I may keep him on the board to see which JK is more Elite
Pre WOD
Week 1 of Squat WO
10 sets of 3
Still leaning forward. Need to keep chest up.
Technique:
2,000 m row
7:59.3 met goal of under 8 min
WOD
WB
Sit ups
Ball Slams
out of gas. DNF 15:15 over by 15 seconds. Finished with 9 rounds +20.
CFC Yogis:
Just an FYI that Sunday yoga will be cancelled on March 17, 2013.
Classes will resume on Tuesday, March 19 from 7-8pm and on Sunday, March 24 from 9-10am.
Let me know if you have any questions: melissa@crossfitchicgao.com
****
And thanks to Amy, Matthew, Rob, Drew, and Josh for getting to class last night!
switched it up and did metcon first, technique second due to class size
10 Wall Balls @ 8# – could have gone heavier, but had eye surgery last friday and didnt want a ball slammed into my face (which is what usually happens w/wb)
10 MB Sit-Ups
10 Ball Slams
12:59
2k row – 9:50
I am very excited for the JK show tonight!
Anyone want to go head to head with the reigning MEAT champ?
This is better than the Valenzuela vs Annie T matchup tonight!
What time JK?
Also swapped around the workout and technique at 6.
10 Rounds:
10 wall balls @ 10#
10 MB Sit Ups
10 Ball Slams
14:13 – Was really happy I finished under the cap! I was a little worried before we started!
2k row – 9:32.9
@ JK
Congrats buddy! You made the big time. I’m sure your father is beaming with pride today.
Lol.. Classic Brett.
I have been looking forward to the open this year,
and was in a good standing after 13.1. Unfortunately,
yesterday morning I fell from the pull-up
bar onto a box( of course I finished the
Workout) and it turns out I broke a rib and will be out for
some time. It’s very disappointing but will
be there to cheer everyone on. Same time
next year!!!
@Terry – So sorry!!!! Hope you heal quickly!
Terry noooo! Really wanted to see how far you could take it this year so this is rough news to read. Heal up we have plenty to train for next year!
EMOM for 7-8 mins:
3 first snatch pull + 3 sec pause below knee + hang snatch
Heaviest load was 185#. could’ve done more but had back squats in my future so didn’t push it too hard just wanted to get some reps in
+
Deadlift, 5 x 3 reps @ 435#, no amrap
+
2 x 25 reps reverse hypers @ 90#
+
Swords Squat Program, week 2 day 2
Back Squat
– warm up 285# x 2, 305# x 2 reps
- work sets @ 320# x 2 reps x 3 sets – these were not pretty. hoping that the d-lifts were the cause of the suspect form on these
+
2 x 25 reps reverse hypers @ 90#
+
10 min joy ride on the Airdyne – 219 cals
99 cals on first 5 mins and 120 on the back half. i may do this weekly and increase the cals and effort til i get to 300+. this wasn’t super hard so i know once i approach 250+ it’ll get really “fun”
+
10 mins hip mobility
Not my banner day by any means. I was beat before I even got started on the Met this morning. Extremely disappointed in myself.
Pre: strict presses for pull-up program: 1×4 @ 60# (PR from last week), 1×3@ 65# (5# PR, but couldn’t get another set), 2×4 @60#; then 4×7 ring rows.
Switched up and did the Met first as well:
Wanted to push myself since I know I am terrible (mainly because I despise them and frequently hit myself in the face) at wallballs, so went with 12# ball (1st time using this in a workout).
DNF: shoulders were absolutely fried and I had to break up everything because it was all hell on my shoulders. Made it up to 9 rounds. (First ever DNF and not happy about it). Awesome job to Tina T who killed this one with a 12# wallball.
2k row: 9:22:06 (not sure if this is a PR or not, but it felt good).
Post: 4×4 barbell curls @47# (up 5# from last week); 5 minutes of DU work (crappy).
Terry that is horrible!!! I also wanted to see you continue to kick butt. You are ranked 10th (out of 50 women) in your age range!!!! :o(( Feel better and I hope you heal up quickly. xoxo
@ Terry – No! That’s crazy. I hope it’s not painful and heals quickly. Can I make you some chicken soup???
7am today with Coach Erin. 2nd time ever getting into the box that early. Actually saw the 6am’ers with my very own eyes. Or was I dreaming?
EMOM snatches @ 70#. Felt terrible but worked on getting into the squat position. Power snatches are fine… squat snatches – not so much.
DL @ 195#. these felt heavy! I don’t think my body likes lifting in the morning.
Metcon @ Rx: 13:48
left too much in the tank. all rounds of WB unbroken. I have a hard time with the long time domain wods… I just don’t push hard enough for fear I will crash and burn. So I conserve too much. Gotta get over that.
Post: wall walks and great progression advice from Alex. Thanks for the help. You are a human Crossfit encyclopedia, it’s crazy!
PS
@ Ali G – you must submit weekly photos of the lucky MEAThead in his tutu… HQ needs to share every week!
@Honey Badger
I had better be ready for our bowling league!
83 out of 493 worldwide!
@Ambassder
There is nothing like chicken soup to heal the pain!
Just watched the Games update show. What??!! So awesome that they gave so much love to CrossFit Chicago and JK, stating that he “crushed” the workouts last year. Very cool.
Whoa, two JKs with the same score. Incredible.
@Melissa S….you shouldn’t be disappointed in your DNF! I’m proud of you for stepping up your game and choosing a heavier wallball….sometimes it takes a few (or a lot) of DNFs to progress. Keep pushing yourself and don’t worry about DNFs. Go big ;)
@Bryce: Is #5 referring to fish oil?
PS & SS: 85-85-95-95-95-95. SS were horrible, so kept it at 95 to work on.
DL: 315 AM 6. Stopped at 6 to get ready for 13.2 on Friday.
Met: 14:15 as rx. Kept steady pace until rd 7 and then put more gas into it. Surprisingly, didn’t have to break up WB. Shoulders burned the most so tried to utilize the WB momentum to its advantage.
Good programming today, seeing how one of the open wide should be something similar.
@ Bryce – along with #5, what supplement is #3 referring to?
Thanks for sharing the info from the course.
A – Didn’t warm up shoulders properly and they were salty so I did cleans which are getting better. EMOM 2 x 2 @ 165#; 4 x 2 @ 185#
B – Deadlift 1 x 3 @ 315#; 4 x 3 @ 345#
Metcon Rx’d: 13:23
Pre- snatch and squat snatch 55,55,60,60,65,65
DL- 170#
Metcon 10#wb
12:45
With the change in diet just feeling so tired and worn out. Hopefully over the worst and things will start to feel good again.
Post- 20 questions with Bryce about nutrition. Thanks for always being patient with all of my questions!
Volume
Power Snatch – Squat Snatch @ 95
Felt awful on the squat snatch. Wanted to move up in weight each round but scaled back
Deadlift 5×3+ @ 225×1, 255×4 – 5 on last set
Metcon – scaled to a 16#MB
12:56
Everything unbroken but a bit too long of rest between movements. Let Meg Raz beat me. Not happy about that. Next time
@ Melissa- Dont get down about the DNF! Its great you pushed yourself to try a heavier weight WB!!
Keep it up!
Strength only
A. Power SN + Squat SN 6×2
2 x 65
4x 70
Carries tips on the last few sets helped me get the squat better…glad my bar path is solid
B. DL 5×3 @ 170
Double Metcon Hell Day
2k row- 6:59 PR woohoo
consequently Kelly said if I did it sub 7 i could forego the metcon.
However I did it rx anyway
20lb wall ball DNF 8rds 3ball slams had no intention of finishing under the cap just wanted to keep moving.
13.2 Open wod guess time! 2 ideads from me this week:
1) 12 min amrap:
100 air squats
50 clean & jerk @ 135/95
25 toes to bar
2) 20 min amrap
5 power clean (145/100)
10 toes to bar
15 wall ball
this would be a repeat from the 2011 Open
Still thinking they are going to keep it longer this week before going with a less than 10 minuter
@Terry: Oh no ! Heal quickly ! xoxox
Oh MattK, just like you let me beat you by one second yesterday too? I must say I did pick up the pace on my last two sets because I knew how close we were. Glad I didn’t cherry pick this one which I really wanted to.
2k row – 8:56.8
Metcon at 8# 12:46
Bryce this is all great information, but pales in comparison to the fantastic coverage of the MEAT.
Now that we have national MEAT exposure, you all can rest assured that our attitudes and general demeanor around the gym will not change. We will forever be the surly, sarcastic dregs of society that you have all come to know and not-so-secretly love.
As for how I feel about it, well I am thrilled but also now firmly aware at the national gaze that has been cast upon our MEAT. Woody and I knew that our MEAT would be exposed at some point, what we did not expect was for the MEAT to be so blatantly displayed at a national level without even the tiniest leaf to protect it from everyone’s gaze and judgment.
It would have been nice to have a little heads up warning about the exposure of our MEAT, we could have prepared something, you know? We were definitely caught unawares by this. I mean, no one likes it when MEAT is just out there, hanging around… plus it’s cold out, so people might unfairly judge the MEAT and that’s not cool. The MEAT needs some time to warm up, and now that our MEAT has been thrust into the cold, unforgiving age of the internet, we will have to accelerate the process.
I would like to personally thank Joy and AliG for taking the time to talk about our MEAT and how great it is, lip service is always appreciated when it comes to the MEAT.
To everyone else that is interested in our MEAT, well, just you wait… we have big, BIG plans for the not-so-distant future. I think once you see it grow, you won’t be able to stop talking about it.
JoeP
Official MEAT Spokesperson
Worthy Secretary
@ TerryL: What a bummer. You started out great and I was looking forward to seeing you at the top of the leader board throughout. You are my inspiration. Get better soon. I know you’ll come back stronger than ever next year.
Alex – I would love to see air squats and HPCs!!
@ JoeP, I think I speak for all our members when I say you stand proud for us, you describe our MEAT so very well lets hope our MEAT rises to the occasion for 13.2″
Pre- Level 15 incline 1.6k TAB
WOD- 21,15,9 of 30#DB Thrusters, Pressups, DU
Time 05:35 knocked a cool 56 seconds off in a week turns out being leaner does help.
Post- Knowing I should have done a post but saying naa back to my hotel room.
@Joe P- classic and hysterical
@ JoeP – I wholeheartedly accept your invitation to the MEAT. I’ve always felt like I’ve had MEAT inside me………………………..
-Tobias Funke
@Bryce – Is there any way to tell if HCl and/or Zinc supplementation is working. I understand that almost everyone is deficient in both of those, and that this means I’m most likely not absorbing the nutrients that I’m putting into my body, but how do you tell that supplementation is working? It just seems like one of those things…”welp, I’m taking these supplements but I have no idea if they are working because I have no reasonable way of testing that I’m actually getting more out of the nutrients that are coming in than I was before”…ya know? Is measuring before/after performance numbers on an n=1 basis the only way?
Wow, just woke up. Been sick since Monday, just a bad recovery of booze this weekend and my cold came back with a vengeance. I’ll be there at 7pm for the announcement of 13.2 and then warm up and hit it, complete with the winner t-shirt. Come one, come all! There will be several beasts doing it too so they can game plan for a Saturday repeat, and reminding me that I am still Marginal (and proud!).
3 is fish oil and 5 is magnesium.
@ jim get your blood work fine and test your red blood cell magnesium, and red blood cell zinc.
I am so proud of my MEAT.
@Alex – And that my friend (pointing at JoeP’s blog post) is why I named it the META and not the MEAT.
Double whammy of a workout…
8:03 for 2K row. Wished it was sub-8, but can’t complain since it was a 20 second PR. Had a little left and should have made it though.
Met Rx’d: DNF. Completed 9 rounds. Glad I went RX because I am not certain I would have finished at a lighter weight.
Grand Pooba, do you have standings for the women?
@ Irish Farmer – 6:59 on your 2k row? I want to go to there! Congrats on the PR!!
I have MEAT envy. So does JoeP.
A1. Snatch 6x power snatch and squat snatch EMOM worked up to #155 felt pretty good
B1. 3×3 DL #335 this was good until the last set when I felt it in my back a little so I stopped
Metcon: 10 rds @ #20
10 WB
10 medball sit up
10 ball slams
Time: 10:42
The first three rounds were the worst. Then I got into a rhythm and on the last three I sprinted. I should have kept a faster pass. Should have stayed on exactly 1 rd per minute.
#20 out of 40 on the MEAT Leader Board… I’m currently leading for Alex’s most marginal of the marginal award… not sure if “leading” is the appropriate term.. and not sure how I feel about that.
2k row 8.09.5
new PR for me. I was hoping to beat my previous one at 8.13.0- woo hoo!
metcon: 10# wb, 11:08
Scaled these after trying to PR on my row. My legs felt like j-e-l-l-o! These were very light, but I was able to manage everything unbroken.
@ Terry: It’s a shame that you’re injured! Get better and kill it again next year!!
@ Alex and Honey Badger: I like the idea of air squats with some sort of lift, i.e. clean and jerks or cleans, but if they’re going to included toes to bar I really hope they’re at the end!!!
@Melissa S.: you did awesome this morning with increased weight and hurting shoulders. You’ve been kicking ass regardless so don’t be disappointed!
@JK: It’s great to have you as a representative of CFC on the games update…maybe
Did Metcon before 2k row (and boy am I glad I did!)
15 min cap
10 wall balls @12#
10 med ball sit ups
10 ball slams
13:02
*Thanks to Emily G for the push b/c keeping pace with her definitely helped; did all unbroken!!
2k row: 9:00.7; as Bryce so graciously mentioned, “you couldn’t get rid of the .7?” I may have paced a little too much the 1st 1000m, but legs were cashed from the metcon. I completed the last 500m under 2 min though
Post: 3×10 GHD and back extensions
Nick, if we were looking at a graph, I think you would be right at the peak…or just the TIP of your MEAT.
Remember Nick, there is more MEAT to come with 13.2 thru 13.5. There is plenty of time for many of us to be in the middle of the MEAT Pack
The Chica leader board
http://games.crossfit.com/lboards/result?id=11202
I love MEAT. Not as much as I love lamp but what are ya gonna do.
And if you haven’t done the biosig ever, do it. I DEFINITELY had a life changing experience being pinched. Ba ha ha ha. But seriously. Good stuff!
Updated with the real JK but still no David McGee
http://games.crossfit.com/lboards/result?id=11883
@Terry:So sorry to hear-heal soon!
@JK: So cool!
If you haven’t done a Bio-Sig, I highly encourage it. Had mine 2 weeks ago…Bryce is helping me to dial in a lot of things but the main point is that it starts with small changes like drinking a lot more water than you think, and planning your meals, (bonus for writing them down). The bio-sig numbers help him to figure out what you are lacking nutrition-wise and he’ll help remedy that with supplement recommendations. My follow-up is in 2 weeks-already seeing positive changes!
Scaled to 12# WB & subbed GHD 1/2 sit ups for med ball sit ups. Got to 8 rounds + 4 WB and was glad time was up. I had a rough day for wall balls.
2K row at 9:25 which I considered a success since Bryce set 9:30 as the target for the non-goaler 6 am crew.
Has anyone else been insatiably hungry since 13.1 or am I the only one who ate 4 meals by noon?
so many things to respond to
@ JK: can i get your autograph????!!!!
@ Melissa S: Nice job going heavier! Way to push yourself!
@Terry L: Hope they gave you some good pain meds! Broken ribs HURT! Take care of yourself lady!
@ Alexa: I’m on call today and had two breakfasts by 9am. So yes. Me too!
@Chief Crossfit (Champaign, IL)
7×1 Every 90seconds
1round = @185# (No bar drop)
1 rep w/ Squat Clean from hip
1 rep w/ Hang Squat Clean
1 rep w/ Squat Clean
1 rep Split Jerk
Nice Complex to practice clean movements
WOD
3 rds
10 Hang Cleans Unbroken @155#
10 Burpees
30 Jump over Bar
2 min rest
Each of my 3 rds were 60 seconds each
Post:
20 Bar Muscle Ups
A friend of mine just posted a picture from crossfit south Brooklyn featuring rowers, kettlebells and barbells……hmmmm.
DL 5×3 @ 195#
These felt good!
Metcon RX 12:18
I could have worked faster, but was intimidated by 100 wall balls.
Snatch work with Val. Got some great tips to improve my crappy form.
AWWWW YEAH! Feels lilke something we did earlier this week!!!!
10 min AMRAP
5 shoulder to overhead (115/75)
10 Deadlift (115/75)
15 box jump (24/20)
Holy leg burner!!!!!
Excited!!!!
Anyone doing the 13.2 tomorrow afternoon/night? I will count too! Any time after 4pm works for me.
I’m out of town and can’t do 13.2 until Sunday morning. Hoping someone can count for me then, and I’m happy to return the favor.
13.2 is out…question to the better than marginal peeps: better to do thruster, push press, or push jerk?
Apparently based on Annie Thorisdottir’s judge’s standard you don’t need to fully extend your hips on the deadlift.
I’m not talkin any sh*t about her performance, obviously, but I think a lot of those DLs were suspect…
Thoughts?
Scratch the thruster question…
Snatch work with Coach Val:
Thanks for making me take weight off the bar and actually get into a full squat. I think I need to start over.
Snatch EMOM 6×2 1 Power – 1 Full
Worked up to 115, but the full snatch got ugly.
8×1 Full sntach 75# working on good form.
Deadlift 5×3+ 275# AMRAP = 7
Metcon Rx’ed 12:44
I felt like I moved pretty fast without breaks, but after seeing the 10-11 minute times, I guess I should’ve tried to move faster…
Bring on 13.2
Her DLs looked legit to me, Nick. She was moving very fast, so I know it can be hard to tell.
Soooo excited for an endurance workout :D
Nick – I know what you mean, but it looked like she was opening her hips at the top of each one.
Volume:
Worked to 135 for SN and 255 for DL.
Metcon:
14:51
Picked a pace and stuck to it, but it seems to have been a little slow. Had to hustle to get under the cap. Rich G. said he was lapping me half way through and I said “That’s fine” because I thought he was going to run out of gas. He didn’t. I got crushed by him on my right and Carrie on my left. It hurt a little. My feelings, that is. Wah.
13.2
F*cking AMRAP!
@6AM Glen…
One is built for comfort and the other for speed…take your pick
@Nick – I feel like it’s just really difficult to tell the slight difference between open hips and slightly over-extending your hips (“humping the bar at the top” kind of thing). Most people probably do the over-extending version to make 100% sure they don’t get no repped. In Annie’s case, I’m guessing she was fine since she had one of the lead judges, crouched down, watching every rep, fully aware that it was live and people would be watching specifically for that kind of thing.
Recovery Program 11.3
A. Hang Power Snatch 8×2 EMOM @ 115#
B. Deadlift 5×5 @ 165#, 4″ blocks
5 Rounds:
10 Wall Balls, 20#
15 Back Extensions
200m SkiErg
D1. Reverse Hyper
D2. Planks
Time – 11:10
Post – AirDyne 7min at a relaxed pace
Killer cardio day. 7:09 2K pull. I was really hoping for sub 7 but the wheels fell off during the last 500. I’m glad to have this benchmarktho.
Metcon Rx: 13:48
Nothing short of torture after the 2K. I think I balcked out for he first four rounds before catching my second wind.
Post: impromptu bar MU. Thanks Val
PS + SS EMOM 6×2 @ 95, 115, 4×135
DL 3×5 @ 225 – stayed light after hearing 13.2
Metcon Rx’d: 11:15ish, forgot exact time
2k row in 7:41
Finished WOD in 14:30 at RX.
Woot – first day it’s payed off to be tall at xfit.
5pm with Val & Randy
Hurt myself in the first snatch, felt a little pull in my right forearm, so only did about 4 snatches total. I figure I have a while year to work on them more anyways!
DL 5×3 #295
Metcon rx 13:08. Surprisingly this one felt really good. I took very minimal breaks & kept up a good pace. I worked this as 2 rounds at a time between short breaks to mark my board. I found my dark place early & just stayed there for the whole metcon. Deadpool let me lap him so easily with barely a whimper.
13.2 is pretty much the kind of wod that might find my in the tutu. Nothing about it worries me except for the most frequent movement- box jumps. The other stuff is easy, but it’s easy for everyone, which is troubling.
2k row 9:45 thanks for all the helpful tips Randy!
14:54 for metcon. Thought I wasn’t going to finish for a second.
8# way too many breaks. Fun to workout with my girl xiomara.. and great to have Eileen back!
Sorry to hear that Terry! I know the whole 9 am class was worried… hope you heal quickly!
10 Rounds:
10 wall balls @ 6lbs
10 MB Sit Ups
10 Ball Slams
12:49 – Did 6lbs because at 8lbs my form is poor. I’ll bump up to 8lbs next time.
2k row – 10:48.5 (my back hurt the last 1000…uh oh)
Excellent nooner and first day A-Coaching the 11, 3 and 4 with Kelly, Kate, and Randy respectively!!!!! Thank you very much!!!! Great learning experience and both the athletes and coaches were wicked nice!!!!
Power Snatch + Snatch EMOM 6×2: Worked up to 145. Need to work on being in the full squat position more.
Deadlift: 5×3 @ 315
Metcon Rx’d: 12:09
Paced this one too much, but I am happy that I stayed unbroken with the wall balls!!! Mike T got in my head telling me that you can always do 10 wall balls and I am very thankful for his push throughout this WOD!!!
2K row: 8:12. Great tips by Randy. Love the idea of using the band to help keeping the chins parallel. I paced a little too slow at the outset. I was definitely gassed at the end, but I had more in the tank. Started sprinting at 250m and that probably should have started closer to 400 or 500m. Beat my previous 2K time by almost a minute. Next goal is sub 8.
Metcon: WB @ 16lb, 14:43. I feel like I scaled this properly and paced it well. WB’s were 10, 10, and finished off the rest of the rds in sets of 5. That was a good lung/leg burner.
Metcon – 13:45
Scaled WBs to 8#…hopefully can get up to 10# soon!
Technique – 9:38
First 2k row ever, and it didn’t suck! Awesome coaching by Coach Stephanie. I probably could have pushed harder, especially at the beginning, but it was the first time rowing really clicked and I felt it in the right places. I’ll definitely be using the band to stop my butt from moving up from now on.
did 13.2 tonight as I am leaving for vacation tomorrow. It wasn’t terrible but the key is consistency.
5 PJ @75#
10DL @75#
BJ @20″
Did step ups for BJ – believe it or not it counts. Totes legit so I was pretty stoked on that. The push jerks were ok, but any more than 5 and it would have taken a lot longer to complete. I just need to get stronger.
5 rounds + 8. Total score: 158
Hit the “He-Man Women Haters No Girls Allowed” 3pm class. 2k row was slow and steady. Really tried to keep good form. Came back at 7 to cheer on JK and Adam. Great job guys!!
2k row: 8:14
Metcon: DNF 8rds 2 situps.
Wasn’t my cardio that limited me but my shoulders were on fire. Could barely hold them up! Need more work and more Mobilitywod.
Metcon still not Counting
A – Power Snatch + Snatch EMOM 6×2 @155
B – Deadlift 5×3 @355
Metcon Rx’d @11:28
Nice work to all that hit up 13.2 tonight!!
First time posting on the blog here.
2k row: 9:42. Have never done a 2k row, legs were pretty tired afterwards.
Metcon: 14:18. Scaled WBs to 14 lbs (was planning on doing 16 lbs, but changed mind after the row).
Post-WOD: Clean and Jerk practice for 13.2 with Adam. I initially wanted help on jerk technique for heavy weights since my previous max was 85 lbs. Ended up getting a new PR at 130 lbs, and got more confidence going into Saturday’s workout.
13.2 done! 256 reps (8 rds + 1 box jump).
Feel like I had more in me and kind of disappointed, but no way to get it in again. Someone in the MEAT will take this down, which is just fine with me because that Chippendale shirt is made of sandpaper. Good luck fellow MEATers and huge thanks to all that came and cheered me on while drinking their Stiff MEATinis (one serving WOD Revive and fill with Double Cross Vodka. Serve over ice or shake and serve in a glass with a bacon strip. Delish and hangover free!*
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, cure, treat, or prevent any disease. ;)
DNF! 15:34, 14# ball.
Late post.. 5PM w/ Randy
2k row: 7:34 – great tips and encouragement from Randy
Metcom @ 14# ball: DNF – 9 rounds + 5 Sit ups
Didn’t figure out that I could do the ball slams way faster till the later rounds. Was being way too deliberate. Could’ve finished under the cap no problem otherwise. I think I’ve only done ball slams one other time in a Metcon, so lesson learned.
A – 2 Power Snatchs at 85# EMOM for 6 focused on speed and form
B – 4×3 at 300#
Metcon: 12:03
Post: 4×10 GHD hamstring raises, 4×1 min planks
Great article Bryce! The BioSig’s definitely helped me narrow in on my diet but I’m still learning what works best for me.
TECHNIQUE
2k Row 9:21
10 Rounds for time of: (15 minute cap)
10 Wall Balls (10#)
10 MB Sit-Ups
10 Ball Slams
14:07
Thanks to Randy for all the great cues with rowing. Also learning proper breathing with WB really helped me keep a good pace without feeling overly exhausted after each round.
TECHNIQUE
2k Row = 8:38
pretty sure I can get this under 8 if the focus was to PR, but since Steph said it was more about technique, I focused on that primarily. (pretty sure it was a PR anyway). probably should’ve sprinted the last 250m instead of the last 100m
10 Rounds for time of: (15 minute cap)
10 Wall Balls (scaled to 10#)
10 MB Sit-Ups
10 Ball Slams
13:57
everything unbroken. probably could’ve done the ball slams faster but I really wanted to focus on using my abs more like Coach Karen mentioned in the warmup. Happy that I kept consistenly moving, only allowed my self a couple second breather between the rounds. Thanks to Coach Karen for the abmat during the WOD…after about the 5th round, something in my lower back was not feeling good.
Tried to run on the treadmill yesterday after it was “fixed” and it shut off on Steph and I. Grrrrrrr!!!! I am craving some running. It’s just about time to say F it, it’s not that cold out anymore.
Ran a few 1 minute on 1 minute off intervals, then jumped in on the 5pm workout.
11:30
I tried to keep moving the entire time having watched a few of the 6amer’s finishing up earlier in the morning and the 7am class I knew I had to move!
Good sweat, wanted something light for the day, two days in a row of wall balls for me = not so much fun!
13.2 is going to be funnnnnnn!!!
Metcon Rx’d: 14:38
Shoulder burn forced me to take too many breaks on this. Should have been using more core.
Jerks 3×2 115-125-135
Jerks 4×1 145-155-160-165(F)
Press 5×3 @ 85#
12:30 Rx’d
My shoulders were on fire! It probably didnt help to have done Jerks/Shoulder Press prior