VOLUME
A – Snatch EMOM 5 x 2 (70-80%) (Drop and reset each rep)
B – Deadlift 1 x 10 (40%) 1 x 6 (50%) 1 x 4 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x 1 (80%) 1 x 1 (85%) 1 x AMRAP (90%)
TECHNIQUE
Snatch complex
1 Power Snatch, 3 Overhead squats
50-40-30-20-10 reps of: (12 min cap)
Double-Unders
Russian Kettlebell Swings (1.5/1 pood)
Post loads and time to comments.
This time last year… Zack wrote on Wallball Tips.
MarkF’s See-ya-later
-Mark Friend
CFC’ers,
Some of you have already heard the news, but it is very bittersweet to say that this will be my last month at CFC. I took a new position with my company, and will be relocating to Indianapolis at the end of the month. I am very honored to even be considered a part of this community. Throughout my athletic endeavors, specifically wrestling most of my years, I’ve had the opportunity to be a part of some great teams, and scrap with some great people. Since I stopped wrestling competitively I have always been unable to fill that void brought on by my competitive nature, but more importantly a sense of team and community. Well, I think every CFC member will agree that Rudy, the staff, and us members over-deliver on all of these.
Although I was never as consistent as I wished, thank all of you for pushing me in the room and grinding it out each and every workout. You can’t quite get rid of me completely though, you will hopefully still see me a couple times a month when I come back up to visit family and remind Jim that his younger brother can still whip up on him in whatever the weekend WOD is. If any of you are ever down in Indy don’t hesitate to look me up. Until then, cheers!
You have an amazing family and will be greatly missed!
Good luck to you and your family, Mark.
Good luck to you!
Have fun in Indy!
It’s been great working out with you and being motivated by your effort and performances. I hear there is a nice box down there in Indie owned by another former CFCer, you should be able to find a home real quick.
God speed
Pre WOD Squat Program
Front Squat 10×3 120# form improving
Technique:
Worked up to 115# on the Snatch 3 OHS
Wasn’t feeling very strong after the pre WOD squats. Snatch technique was solid.
WOD 5 rounds for time.
KB Rx’d
5 DU’s
Just under the 12 minute limit. KB’s were fine, struggled with DU’s but it’s my first WOD not doing Single’s so I’m okay with it.
Volume:
EMOM, 5 min, 2 Snatch @ 155
Deadlift, 185(10), 225(6), 315(4), 355(2), 405(1)
Metcon:
8:33
6am this morning, but I actually wore sleeves, so nobody recognized me.
Snatch + 3 OHS Technique work
75-85-95-105-115-125 (f, OHS 2)
Just lost my focus on the second OHS at 125 and I didn’t have time to work into another set. I wanted to work on OHS in anticipation of some in the coming open weeks.
Metcon Rx’ed: 6:18
I almost actually beat Anthony in something. But he still managed to edge me out. All unbroken except one DU trip in the round of 40.
Good luck MarkF.
Snatch emom – 65,75,75,75,75 failed one in the third round. I think I was just distracted by having timS back in town and working out in front of me
Dead lift-
85×10
125×6
150×4
160×2
170×1
180×1
190×1
200×2 – could have done more here but as usual my hands just hurt so bad!
Metcon – Rx
9:08
Shoulders are fried after this!
Swords Squat Program, week 3 – day 2
Front Squat
– warm up: 225# x 6, 245# x 6
– work sets: 265# x 6 reps x 3 sets
+
EMOM clean & jerk x 2 @ 225# x 5 mins
– cleans felt tight and pulls strong. god high elbows on the catch
+
5 min amrap:
50 double unders
10 kb thrusters @ 1.5 pood/arm
ROUNDS – 3+1 kb thruster
should’ve done 30 du a round or upped the mins in the amrap. kb thrusters are the devil but i love ‘em at the same time as they force you to have good squat form or your shoulders pay the consequences
+
Accessory
A. GH Raises @ orange band resistance, 5 x 8 reps
B. Band pull aparts, 3 x 20 (pronated palms, supinated palms, overhead)
C. 150 good mornings/back extensions @ orange band – 5:22. i started off doing a 5 min amrap but when i finished at 135 i figured i would just get to a nice round 150. first 50 were with a round upper back ascent, middle 50 were snake ups, last 50 were straight backed gm’s
D. 5-10 mins hip/quad/shoulder mobility
I think this means that Lincoln just lost a CFC babysitter in which case I will step forward in Mark’s place. Just kidding, not really. Sorry to see you go but at least you’re close enough for visits! Hope Indianapolis treats you well. It will be a sad day at the front desk when I see Jim leaving the box with no post-wod bro date to whole foods. Good luck!!
Good luck to the better CFC brother!
Snatch: 85-90-90-90-95. Worked on full squat with these for practice. Failed on 2nd at 95.
DL’S: worked up to 360 and did the single rep, didn’t want to overwork myself for 13.3 on Friday.
Met: 8:39. Last 3 rds unbroken on DU’s. was able to make it through 50
RKB’s, 2 sets thereafter.
@ Mark F
I think the semi-inebriated Meg Raz meant to say, “Your brother has an amazing family. But safe travels nontheless.”
So if you are only going to make it in a couple times a month now and you are still going to beat your brother in metcons, what is really changing? Take care buddy.
A1) 5×2 Full Snatch EMOM—Rd 1-2 @ 155#, 3-4 @ 165#, 5 @ 175#
B1) Bench —255# AMRAP—5 reps
B2) Wtd pull ups—-1.5 pood—8 reps
Metcon 50-40-30-20-10
double unders
1.5 pood russians
6:19. Unbroken. Grip was tested on this one. Last 3-5 reps on 30-40 set were of KBs were on my finger tips.
D1) 5×2 rope climbs
D2) 5×10 Floor press @ 145#
E1) 2×30′ handstand walks (got all 30′ on second set without falling–PR)
E2) 2×15 TTB
How awesome / funny is this:
http://wodhampton.com/
Pre: strict press work (again not feeling particularly strong today for whatever reason), tried 70# (f), tried 65# (f), did 4×3 @60# (next time I’ll warm up more before trying the heavier weights, that may have been the issue)
4×6 strict ring rows (these are feeling a lot stronger, so I lowered the rings to force me to rely on more of my arms)
Worked with Tina T on technique, worked to 60# on the snatch and ohs (still trying to get my snatch technique better so I can hit some more pr’s)
Met: subbed 10 du per round, which is the most I have done in a workout thus far. Started to get a better rhythm after the first round.
Kbs rx
9:24 (I think)
Post: 4×4 barbell curls @ 47# and then du work.
Snatch complex
1 Power Snatch, 3 Overhead squats
115#, snatch was my limiting factor
50-40-30-20-10 reps of: (12 min cap)
Double-Unders
Russian Kettlebell Swings (1.5 pood)
RX, 9:24
DU’s felt good, set a new PR of 36 in a row
Alright guys you know the drill it’s Oepn wod prediction wednesday so let’s here it. Person closest to the actual wod gets a free pair of Nano’s (they may or may not be the right size or preferred color)! 2 guesses max & they must be posted on the blog to be considered legit: here are mine:
8 min amrap:
120 double unders
60 toes to bar
30 overhead squat @ 135#/95#
Or
12 min amrap:
10 power clean (145#/100#)
20 wall ball (20#/14#)
50 double unders
Ouch either way it goes
Technique: 62#
Yes I’m calling bs on myself for the metcon.
I thought 1 pod would be too much, the only other KB left was 20#. My DUs went unbroken:
5:54 I’m a fraud
Ps. I was a little buzzed reading the blog last night. I clearly know Mark is not Jim. Lincoln confused me.
MARK F:
You’re leaving us?!!! UGH! Argh. Bummer.
Alex – I’m leaning more towards a 12 min AMRAP. I think we could see either DU’s or WBs or both, although they did that combo last year. We’re due for pull ups or TTB, too. What about push ups? We haven’t seen those in an Open WOD for a couple years, so maybe those will resurface.
Technique:
Worked up to #75…but then didn’t do the OHS for my final rep. Whoops.
I think double-unders finally clicked. Got 20 in a row without having to do the single-under/double-under thing. Still scaled the metcon, did 25-20-15-10-5 for double unders. Time: 8:44.
Volume
5×2 Snatch 95×2,105×3
I’m going to work my way up to a 135 snatch if it kills me.
Deadlift – Worked up to 285. 5 sets on the AMRAP
Metcon Rx’d
9:59
Forearms were on fire and had to break up the KBS more than I would have liked. All DU unbroken except for a trip up on the 50 set.
Best of luck Mark!
hahah you guys are awesome. As soon as I saw the picture posted I knew that was going to happen! It’s ok we got confused our entire lives, for example today at Uptowner the waitress didn’t even give me a menu just Jim’s regular go to breakfast….yes please.
@ Brett Raz, lmao I was going to put something along those lines in my post. I’m hoping that since I don’t know a sole in Indy I will be Brett Raz consistency at Naptown.
12 min Amrap
10 OHS #135
20 TTB
30 DU
or
8 min Amrap
5 Muscle ups
20 WB shots #20
30 TTB
40 Du
13.3
Backwards Fucked Up Fat Fran
9-15-21
Thrusters (135#/95#)
Burpee Bar Muscle-Ups
OR
3 Way
150 WB
150 DU
30 MU’s
I hate Reebok Nano’s!
For the record, I am not leaving.
And yes, it’s embarrassing that Mark comes to CFC a couple times a month (whenever he’s not hungover) and still dominates me.
@Mark – you don’t know any soles in Indy? I can understand not knowing any fish out there but what about the soles on your shoes? You know those, right?
(sorry, had to get a dig in there too)
@ Mark F
You’ll fit right in at Naptown. That’s where we send all our best male crossfitters.
Do NOT forget to get your free burger at M Burger TODAY!
@Meg Raz–No worries, Lincoln has that effect on people. The cheeks are mesmerizing.
And well played per usual, Brett Raz.
Don’t leave us, Mark!
13.3:
12 min AMRAP wall balls and pull-ups. 5-10-15-20-25-30-etc. (increasing by 5 reps with every round).
or
8 min – row 1K then AMRAP of double unders.
9am w coach bryce
Techinque
Worked up to 95
Metcon 8:30
Used 1.5 pood for the first time in a metcon, last 30 kettle bell swings were horrible, went pretty much unbroken on the 30-20-10 DU
Meg Raz smoked this workout
Post
4×6 pistols
rolled my back out
100g sweet potato, sea salt, grass fed butter
Pre- band Stretching shoulders and front rack
WOD- 50,40,30,20,10 DU/RDB swing (I miss KB’s)/ kept swapping hands during swings as smashing my wrist on the weighted end of the DB. 06:42 #50 heaviest we have.
WOD Cardio- 5 k run every k stop 50,40,30,20,10 Crunches. Speed, 1-4k @ 11kph 4-5 k at 13.5 kph 26:11 (excluding crunches time)
Post- try to PR in DU 67 to beat (F-47) (F-37) sacked it legs and shoulders blown.
Sad to see you go, Mark! Good luck in Indy!
My thoughts for 13.3 is a 7 or 12 min AMRAP with a combo of 3 of the following:
- Front or OH Squats
- Cleans
- Push-ups
- TTB
- Wall Balls
- Double unders
I cannot commit to an actual guess.
7am w/Bryce
Snatches felt good, got up to 130lbs in the complex x2
WOD: 8:32
Kettlebell @ rx unbroken, scaled Du’s 30-25-20-15-10
DU’s are coming along-ish. Soon.
13.3 guess I’m going to go with a rep ladder
7 min AMRAP
3 cleans 95/145
10 DU
6 Cleans
20 DU
9 Cleans
30DU
etc….
or
3 CTB Pull ups
5 Wall Balls
6 PU
10 WB
9 PU
15WB
etc….
Technique: worked up to 57#. Not quite sure why I do this, but once the weight gets heavy for me I tend to split snatch?!?!
Metcon: 10:41
Really struggled today! Could not get my double unders down…ugh!
50-40-double unders until I realized almost everyone was on round 10! 30-20-10 singles *3
1 pood
Post: 4 *30 sec superman GHD holds
4*6 single leg squats (thanks for the tips Bryce and Ervin…holding a weight does help with balance)
4*10 ab wheel
This looks like a fun 5k if anyone is interested???? Marge and I are signed up already if anyone would like to join us :)
https://www.livingsocial.com/events/635974-livingsocial-s-glow-in-the-dark-5k-dance-party
FAB good call on the M Burger. Since we’re all winners let’s all get a free M Burger for giving a good 13.3 wild guess
Well, I fell for the “family” thing. Sorry about that, Mark. You do look like a natural holding Lincoln, though.
Now that I can finally tell you two apart, you go ahead and leave.
Best of luck in Indy.
13.3 guess:
Thrusters (95/65)
pull ups/chest to bars/ttb’s
DU’s
in some ugly combo
13.3 guess
15min AMRAP
3, 6, 9, 12, 15, etc.
Cleans 165
Wall Balls 20
Pull Ups or TTB
Technique:
1 snatch + 3 OHS
I mixed up hang power snatches and power snatches during this; tried to do 1 of each at each weight
Up to 60#
Metcon:
did 1/2 of rx’d du’s for each round
russian kbs @ 1 pood
8:00
*Ironically I did kbs unbroken for 1st two rounds, but not the du’s; then I did the du’s unbroken for last 3 rounds, but not the kbs
Post:
bat wing holds x 4 with dumbells
Predictions for 13.3:
OHS ladder like last year’s snatch ladder
or
12 min amrap
10 OHS @135#/95#
20 strict pull ups
30 du’s
Dang Mark, sorry to hear, but happy for you too. Best of luck, Uncle Mark!
50-40-30-20-10 reps of: (12 min cap)
Double-Unders
Russian Kettlebell Swings (1.5/1 pood)
7:51
I am going to go on record and say that Dane and Joel cheat, There is no way Joel started a minute after me yesterday and still beat me and there is no way Big Daddy Dane beat me by 2 minutes today….I know Joel did 4 rounds and Dane skipped the 30s today. That is the only reasonable explanation. Oh and Megan cheated today too, no girl can beat me.
@ MarkF
While you have always been too elite for MEAT, allow me to speak for all of them when I say “Good riddance.”
Your natural athleticism and majestic handsomeness was a constant reminder than we, while superior at possessing major character flaws and some moderate fear-of-abandonment issues, were less than stellar in the eyes of the Crossfit gods. This realization led to some rather nasty thoughts and gnashing of teeth.
Of course there were also questions, namely:
“But he only shows up once a week!”
“How does he lift so much with those tiny, chicken-like legs.”
“Did his face eat his beard?”
You will of course notice that two of these are not questions at all and the actual question is ridiculously stupid.
Your continued improvement at exercise was so infuriating that one of us, who shall remain nameless decided to grow an excellent beard just to spite you. This beard was most impressive in terms of thickness, volume and masculinity.
In summary, we wish you safe travels and may you find all the scotch, strip joints and sexy ladies in Indianapolis to your liking.
Hugs and Kisses,
The Men of MEAT
@ Woody: Hahaha I saw you staring at you Kettlebell for about two minutes after I finished.
A1. EMOM 5×2 Snatch @ #135
B1. Worked up to #365×5
Metcon RX’d: 5:47
DU clicked today. I messed up twice on the first round. The rest were fast and unbroken.
KB Swings were a fast up and pulled it back down.
Fore arms are screaming after this workout.
Post:
Superman holds on GHD
Pistols with band.
Also, last chance:
http://cfcbrackets.mayhem.cbssports.com/e?ttag=13_cbspaste
PW: MEAT
Some of you have paid me and not filled anything out… probably best to fix that.
5×2 power snatch #135
deadlift amrap 3 at #365
WOD 8:40 – my grip is weak. had to break up the 40, 30 and 20 sets.
@ Big Daddy – I was trying to get feeling back in my forearms or I was going to end up throwing that stupid thing through the wall when I slipped out of my hands.
@JoeP, I just died laughing. Respect the beard and see you creeps in an hour.
P.S. I love Scotch. Scotchy Scotch Scotch.
Today at M Burger
Order taker: hello?
FAB: hi! Can I get a double M Burger for free or is it just single burgers?
Order taker: good question! I’m not sure. Let me ask
FAB: ok
Order taker: you can get a double M Burger for free.
FAB: AWESOME! I will have a double M Burger, large fry, special milkshake(mint leprechaun was the flavor!), another double M Burger, another large fry and a diet coke.
Order taker: you can only get one free double M burger. WAIT! is all this food just for you? Are you gonna eat all of this food yourself????
FAB: OF COURSE I AM!
Order taker: wow! Then you can have both double M burgers for FREE!
It was an absolutely glorious day today!
@FAB – awesome touch throwing the Diet Coke into that M Burger order! Well played.
@FAB. Hahahah I love the diet coke.
I used to be so bored on my days off, and then I started actually reading the blog…
I finished today’s WOD at 11 minutes exactly. This was the first time I didn’t have to scale my DU’s, so I did the entire workout Rx which was amazeballs for me.
All MEAT and CMEAT competitors are REQUIRED to wear SHEER LULULEMON PANTS this Saturday for 13.3
Them sheer pants will look good especially when they announce 13.3 has deadlifts and TTB’s
Can’t wait to see some MEAT
technique work. snatch overhead complex worked up to 57#. thanks for the helpful tips jk and randy!
metcon rx’d 8:28
4pm is the new 6am w Brooke
EMOM Squat Snatch 5×2 @65
Really happy about this… Although light I did the full movement. Thanks to Kelly for changing up my set up a bit – world of difference
DL AMRAP
195 x 4
Metcon RX 6:57
Sad to see you go Mark! Visit often.
***13.3 heat sign up announcement***
We are going to try an electronic version this time. I will post a link on the website and on our Facebook page that will allow you to sign up for a heat time anywhere. This document will be locked on Friday at 5pm and we will have the board in the warm area again as a reminder for game day. As always, let me know your thoughts or comments.
Technique work today with Randy and JK. Snatch/overhead squat complex. Worked up to 135#. Stopped there and worked on 1rm power snatch since I was nice and loose. Got up to 150# (PR by 15#). Think I have finally turned the corner on a decent snatch technique. Only took 2 years! Or maybe it was 2 weeks of WOD Revive?
Metcon Rxed at 9:32. Really slow on the KBs. DUs were no problem.
DL: 95-125-145-175-185-195-205-225#X3
Metcon RX 5:42
Snatch Complex: 55-65-75-85-95fff
Noon technique class today with Bryce.
Snatch complex: 1 (power) snatch + 3 OHS — overhead squat was by far and away the limiting factor
Worked up to 115# x 3 OHS which is a new 3RM PR
Did one 145# OHS which is a new 1RM PR.
Cond:
1.5p KB. Cut the double-unders in half and did SU-DU-SU.. so 25 DU/50 RKS, 20/40, 15/30, etc… Finished somewhere in the 9 minute range I believe. Had to break KBS a lot more than I would’ve liked.
Called it!
WAAAAAAA!!!! I hate wall balls!!!!
This workout kicked my butt last year!
I thought I hit the wrong effin’ year…
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups
Whatever happened to constantly varied? WB torture again!
Truly awful
This is going to be horrible! At least it’s only 12 minutes of torture. There is a small light at the end of the horrid tunnel. I despise wall balls!
OMG
I was thinking this week how truly evil this workout was last year, and how it would be even more evil to program it again.
Snatch complex – worked up to 60#. Used the Wrad Wraps for the first time, very nice!!
Double-Unders 15-15-10-10-5
Russian Kettlebell Swings (1 pood)
9:46
Constantly varied my ass!
Well I need to learn Muscle Ups by Saturday……
WOOHOO Wall balls Lov’em It’s time to see how much we have improved. Crossfit is constantly varied but also measurable.
does anyone know how i would link back to comments on the blog from this wod last year? Pretty sure I did it and posted the Thursday of that week. Thanks.
4pm is the new 6am w/ Abbey!
I squat snatched today! Or did I snatch squat… hmm. Great tips from Kelly as I finally got the whole thing down, sorta.
EMOM 5×2 @ #55
Deadlift worked up to #135
Metcon: 8:05 Rx
Thanks to Randy for the extra push at the end telling me that I’m usually right behind Abbey! Pretty sure if Abbey were to jump off a bridge that I’d be jumping off right after her…no, first I’d push Sommer off THEN I’d jump off! : )
Muscle Ups, yay!
Had no energy today… long ass day at the office… blah
Metcon
A. Bar Muscle up practice and warm up
B. 2 minutes on: 1 minute off (6 intervals)
B1. 400m Run (I rowed cause it’s freezing out)
Max reps bar muscle up (1-3-3)
B2. 400m Row
Max KB swings @ 50# (10-10-10)
Then today’s metcon
5:37
Back at it tomorrow
Recovery Program Day 12.2
A1. Bench Press 5×5 @ 185#
A2. Pull-up 5×5
MetCon from yesterday
5 Rounds:
5 Burpees
5 CTB Pull-ups
10 Hand Release Push-ups
5 TTB
Time – 5:48 rx
C1. Chin Over Bar Hold 3x30sec
C2. OH Band Pull Aparts 3×30
Mark F… we’ll miss you!!! Good luck with your new job!!
They had a whole year to come up with a repeat.
Good luck, MarkF!
I feel better about my wallballs this year, but I think my conditioning is a little weaker now than a year ago. My double unders are better, and I can occasionally get a muscle up now. It’ll be an interesting test. PLUS, I don’t need to wear a tutu this year during this workout!
@Brett Raz – http://www.crossfitchicago.com/archives/7123#comments
My iPad just auto-corrected your name to Brett Razor, which is pretty sweet.
Is there any penalty for completing a muscle up with the assistance of a trampoline?
Snatch EMOM 5×2 @ 135
Needed a one rep max on my DL, hit 415 sumo style, which is 50lbs more than I have ever done
Metcon Rx’d 7:10
Hopefully adrenaline gets me a muscle up Saturday
Jammed a my pinky finger last night on the way to a CFC BBall victory. Worked today with a metal splint, which added a little wrinkle.
Technique snatch work up to 155#, but went back down to 135# to fine tune my OHS technique. I dislike the snatch grip for the OHS work. Its a wrist killer.
Metcon: 10:40ish
Scaled the DUs to 30-30-30-20-10
Good news; I reached a PR with 19 DUs unbroken.
Bad news; 13.3
Pre skill work with Randy
MetCon Rx’ed, 6:45 (I think)
Stupid wall balls. let’s get back to little people wods please!!!
Oh and good luck to you Mark!
Volume, squat snatch up to 75#. Finally felt the proper timing on these for the first time ever. Really exciting!
DL up to 210 (amrap=5)
Metcon @ Rx: somewhere around 5:45, forgot to write it down.
623
Decided to do 13.3 tonight with Coach Kelly!!!!!
(13.3 is a repeat of 12.4 from last year if you haven’t heard)
12 min AMRAP
150 wall balls (20#)
90 double unders
30 muscle ups
total: 254 reps (14 MUs, tiebreaker – finished DUs at 8:17)
Felt good about this considering I got 240 reps last year (0 muscle ups).
Kelly!!!!!!!’s score is secret, but she beat me…
Overall strategy/comments:
plan on wall balls was 30, 6x 20
reality: 30, 20, 20, 20, 15, 10, 10, 10, 5, 5, 5
could have stuck to 20, but rests were getting longer.
DUs; ended up being 4 sets I think; would have liked to do 2 sets or 3×30
MUs: 2,2,2,2,1(f on 2nd),1,2,1 (f on 2nd),1 (f on 2nd). Overall had 3 fails; should have gone to singles, or focused on kipping harder on 2nd. Definitely feel like I can squeeze out a few more reps here.
Anj – 9′ is so much better than 10′ :o)
I was pretty damn close on my earlier guess! I said 12 min with WB and DUs, but didn’t think they’d repeat this one!
Technique – 55# snatch complex
Was only able to get this semi-successfully towards the end when Carolyn let me borrow her wrist wraps (thank you!!). I’ll probably have to invest in those…was having a really hard time stabilizing my upper body for the OHS. Definitely something to work on.
Metcon – 10:15
Scaled DUs to 3 times the number of singles.
Practiced DUs afterwards, and strung 5!! It’s one more than I was able to do before, but I’m super excited about it.
TECHNIQUE – Snatch complex (1 Power Snatch, 3 OHS)
45-45-65-75
would’ve liked to try for a heavier weight but my wrist had shooting pain when weight was overhead. headed to the Sports Docs soon!
50-40-30-20-10 reps of: (12 min cap)
Double-Unders (scaled to 35-30-25-20-15)
Russian Kettlebell Swings (1 pood)
time = 6:56
seeing my time, I probably shouldn’t have scaled. during the warmup I only got 7 DUs but once the workout started I was able to string more and picked a number based on my trip-ups. KBS were unbroken
Is there a way to search for a certain date for a past blog post? I did 12.4 on the Wednesday. Tried searching March 14.
Today’s metcon: 8:34
13.3. Didn’t finish the wall balls — 122 I think. Lots of no reps for throwing the ball straight up and not hitting the target. Frustrating! Considering trying it again.
Post: did the double unders that I wanted to do after completing the wall ball part of 13.3
Amy AB it was 3/16.
Sorry for the delay…
12.4 I mean 13.3 heat assignments are live. Please type your name in anywhere that pertains to you.
http://goo.gl/3gt0I
See you Saturday!
Kate, why are you awake and posting at 2am? I had a baby to feed. Your excuse??
Amy. I checked wed-sat of that week and I don’t see where you posted your results:
http://www.crossfitchicago.com/archives/7117
If you did the workouts last years for the open, you can look up your scores on your Games page. Just change the search filter to 2012.
Did this Thursday.
Snatch EMOM 115-125#
Deadlift to 315#
Metcon – 10:05 (first 50DUs unbroken, PR. Other than that pretty awful.) forearms on fire from KBS.
A – Power Snatch EMOM 5×2 Worked up to 175#
B – Deadlift 1×10 @190, 1 6 @235, 1×4 @285, 1×2 @335, 1×1 @355, 1×1 380, 1×1 @405, 1×1 @425
Deadlifts felt good today. I didn’t use the belt and the weight moved fast and back position was pretty solid.
Metcon Rx’d @ 6:20
I tripped up 3 times in the second round…it was all Steph’s fault for distracting me with her rapid fire DU’s…
Post: Handstand walks and 4×20 TTB.
323 on 13.3 for Sam Briggs. WOW
@Dane – Where do you change the filter to 2012?
A – Power Snatch EMOM 5×2 at #85 worked on speed and getting used to full squat snatch again. Hand seems to handle it ok.
B – Deadlift 1×10 @135, 1x 6 @185, 1×4 @245, 1×2 @265, 1×1 @285, 1×1 305, 1×1 @325 no belt and 325 felt good but didn’t want to push too hard.
Metcon Rx’d @ 5:30 I tripped up the 50 set of DU’s otherwise everything else was unbroken.
A – Power Snatch EMOM 5×2 Worked up to 100#, worked on technique at that weight
B – skipped the DL and worked on some kipping mu for saturday
metcon rx:
started off hauling through the 50′s then my rope broke during the set of 40 dus, Adam fixed it for me, so I restarted the whole metcon a couple minutes later. ended up 6:13ish, but grip was already weaker having done the set of 50 twice! probably would have been sub 6 from my first go. I’ll have a rope on reserve for Saturday. No way I would do 150 wall balls twice!
PS Front Desk: i left my water bottle there last night, its my favorite, so if you see a tall green water bottle would you set it aside? I’ll be back in for it tonight. Thanks!
so is there no new wod today? I thought Friday was the rest day
Active recovery morning:
2 x 100 cals on rower at moderate pace – 6:00, 5:52
+
Yesterday’s metcon Rx’d
50-40-30-20-10
double unders
russian kbs @ 1.5pood
TIME – 5:59.5. all unbroken and done at easy pace
Brett i am officially scared of Sam Briggs now. The TRUTH. I think i would pay to watch her wod as she is putting up angry scores on all these workouts so far
Good luck everyone on 13.3! See ya Monday