VOLUME
A – Power Snatch + Hang Power Snatch EMOM 6×2 (@ 75-90%)
B – Deadlift 3 x 10+ (67.5)
TECHNIQUE
Rest Day or Make-Ups
5 Rounds for time of: (14 minute cap)
10 Kettlebell Swings (Heavy)
50 Double-Unders
300M Row
Post loads and time to comments.
This time last year… we wrote an article on Helping Us Out!
Pumpkin Dip
-Erin O’Brien
Adapted from The Perfect Pantry
Makes about 1.5 cups
½ cup pumpkinseeds, toasted
1 cup pumpkin puree
1 serrano chile, roughly chopped
4 cloves garlic, chopped
Juice from one lime
¼ teaspoon paprika
½ teaspoon cumin
Salt & pepper to taste
Set aside 1 tablespoon of pumpkinseeds. Place the remaining toasted pumpkinseeds in the bowl of a food processor and process until they form a paste. Add remaining ingredients and process until everything is well combined and texture is smooth. Taste and adjust seasonings to your preference. Garnish with the reserved pumpkinseeds. Serve with vegetable crudités or paleo crackers. Enjoy!
Note: This recipe is very garlicky! If you’re not a fan, I suggest cutting the amount of garlic in half. Enjoy!
Tuesdays WOD-
5 TTB
10 Burpees
15 WB #20
AMRAP IN 10 MINUTES-4 rnds & 10 burpees.
Slightly dissapointed should have got 5, also my TTB were easier today but I had to mock swing then hit the bar on the 2nd swing for a steady rhythm costing me time hmmmm more TTB practice needed.
Up and down day at the office.
EMOM snatch @135 went very well. really focused on the bar path as Coach Alex suggested and was able to more easily throw the weight overhead.
DL @ 225, AMRAP 14
Conditioning: Oy. DNF (though I finished the 5 rounds in ~16.30)
First DNF in a while, mostly due to the DUs and some mental weakness after failing to string more than 5-10 DUs together during round 3. Back to the lab on these, need to learn how to remain consistent when I start to fatigue.
Seeing a workout on a recipe post day…weird. I do like basically anything with pumpkin, though.
Volume Day #4
A – Pwr SN + H Pwr SN, EMOM 6×2
#145-145-155-155-155-165
Wanted to work technique and bar speed this morning, no problem at these weights.
B – DL 3×10+ @ #275
2×10, 1xAMRAP – 15 reps
Back started getting a little soft at the bottom so stopped at 15.
Metcon, Rx’d: 12:53
Combo of volume and Metcon left me pretty shaky for a while this morning.
I like snatches when my shoulder does.
EMOM
75-75-75-85-85-95
Felt better as we progressed
Deadlifts @ 135
10-10-12
These were really hard and I’m pretty sure I only use my right butt.
Metcon: DNF 4 rds + 44 du
First time to use 1.5 pood kb for swings in a workout. All unbroken, really wanted to drop during the last round but Alex was watching. So i didnt. Thanks!
Just wanted to give props to my dad for officially being able to Deadlift more than me now. He PR’d at 410# this morning (my PR is 405#).
He doesn’t read this blog, or go to CFC, but I’m proud of him and felt like sharing. He started CrossFit a year ago with zero athletic background for 30 years other than cool dad stuff (cars, yard/house work, etc).
Office holiday party season…rough morning.
DL 1 RM: 315# Kept the weight steady at 315 for the last two tries in order to hone in on my form.
Metcon: DNF (19:30)*
*This time is correct not what I wrote on the white board
10 KPS (1.5 Pood)
150 single unders
300 M Row
“We all have our goats to kill”
- Coach Rachel
Barbell Focus
Snatch + Hang Snatch EMOM for 6 min @ 145
Deadlift 3×10 @ 145
Metcon:
5 Rounds
10 KBS 2pd
50 DU
300 M Row
4 Rounds + 250 M
DL @ 255. AMRAP 7. Back started to give out, so called it quits at 7. This was still less than the rx. Most of my 1 rep max numbers were coming off the first strength program, so I need to readjust those numbers I think.
Met: DNF. 4rds + 17 DU’s. Scaled to 1.5 (green) KB, and 40 DU’s. This was an aggressive time cap. I knew it was going to be tough, but wanted to push myself.
Jim F: Congrats to your Dad. Seems like you building up a family of Crossfitters.
@ John Solymossy
Email me at joseph (dot) patrevito@gmail.com
DL @ 205. Pr by 5lbs! Was hoping to get 215 but just did not have it in me. Hoping to try again soon.
Metcon: Subbed 15-20 DU, but still did not finish under the timecap. Completed the work-out in in 15:58
Volume:
EMOM 6×2
Snatch + Hang Snatch @ 125#
Power Snatch was cake but I was feeling a little shaky on hang snatch…probably should have been around 155#
DL @ 285#
10-10-12
Had plenty left to get more than 12 on my AMRAP but wanted to save a little for the MetCon
Metcon:
10 KB Swings
50 DUs
300m Row
5rds in 14:40
DUs got rough after round 1. I have no idea why they go south as soon as I get a little tired. My shoulders feel like they are going to fall off.
Post;
Ran out of time to do any work here. Will try and add on the post tomorrow in Iowa.
Go Mr. Friend!! That’s pretty awesome. I wish my parents would jump on the CrossFit train. They both habitually exercise and are in great shape for their age but won’t commit. For your Dad to join and be so successful after years of non-athletic activtiy (aside from cool dad stuff) that is really great!! I also appreciate the way he styles Lincoln’s hair.. cool Dad, indeed :)
@Caitlin – Hahaha, yes. Combing the hair of a 4-month old is critical. My dad was really stubborn at first. He would listen to me, Mark, and Lizzie talk about it, but never showed any interest. Then we brought him to an event that was being held at CrossFit Freedom (in Libertyville, where he lives). He just watched. Then a month or so later he eventually asked me about it. That’s when I knew I had him haha. I think it’s hard to force someone into CrossFit. I’ve tried it with my friends and failed. It’s intimidating and obviously difficult. So my advice would be to just wait for them to become interested. Lead by example kind of thing. And if they never do, then no big deal.
Deadlift @ 175 (60# PR – haven’t done this since I joined!). Tried 195, then 185, maybe would have had it another day, but just not this am. Favorite moment was when we compared DLs to lifting a car off your baby…. EmilyG and I failed to save our little ones several times today…womp, womp
Met con:
10 Kettlebell Swings (Heavy) – first time @ 1 pood!
50 Double-Unders – 150 singles
300M Row
4 rounds + 10 KBSs
Snatch EMOM – 115,115,115,125,135
DL – 185×10,205×10,205×9
Met Con:
DNF – 15:08
scaled to 1 pood and 100 SU.
Shin splints are absolutely killing me from DU work last week with Randy.
14 minute cap on today’s conditioning seems awfully aggressive!!!!!!!
Woah!
@Skins: Agreed. You know something is off when AllDay barely makes the cap. JK is DNF’ing fosho!
@Skins – the classes I’ve been in had 15 min for the cap. Plus, you’re a DU ninja so you should have no problem. I budgeted around 2:30 / round and had 12:30 in my sights, but tripped up on the last round of DUs.
MattJ crushed this in 11:33. Between the rowing and DUs I was just shooting to be within a minute of BrettRaz.
Anyone up for intramural basketball?
Hey folks. When we blogged about rec sports the other day i forgot to leave my contact info. medatzman@yahoo.com if your interested. Also we are looking for a few guys to fill out a rec league basketball team. If youre interested hit me up as soon as you can.
@Pam, too funny! our poor kids would have been pancakes…
No DNF for the old man! BOOM!
Dead hang pull up ladder for EMOM for five minutes
2 dead hangs
4 dead hangs
6 dead hangs
8 dead hangs
10 dead hangs
This was good and tough
WOD
5 rounds
10 KBS @ 2 pood
50 DU’s tripped up a few times
300m row
13:16
I was trying to catch Erin but she got me by 6 seconds….what a……
A1. DB Hang Snatch EMOM 2Per arm @ #70
B1. DL 2×10 @ #285
1x AMRAP=17 @ #285
Conditioning:
10 KN swings @ 2pood
40 Du
300m row
Time: 14:20
Post: Rolling out my sore body for about an hour……….
There we go. Thats better.
Power Snatch + Hang Power Snatch x6: 145#, 145#, 145#, 145#, 155#, 155#
Deadlift @205#: 10, 10, 20
Metcon Rx: DNF (4 rds + 183M row)
So close! Was supposed to scale DUs to 30 but got 49 straight on the first set so tried to keep it up, failed miserably on the 4th and 5th sets of DUs. Todd passed me up and that was all she wrote. Beat Cam though.
Snatch work- 65-65-70–70-75-75
Should have stayed at 70… The last one was ugly
DL- 145#. Amrap 10. Hands and grip were unfortunately the limiting factor… My skin filled fatty fingers got in the way!
Metcon- I didn’t DNF!!!!
Rx- 14:20
Helped to be next to superwoman for this workout…. Just kept chasing her! (of course I speak of Erin c)
6 PM…
Volume:
Finding 1RM Deadlift 185, 215, 235, 255, 275, 285, 295 (failed). Really wanted 300#!!
Metcon 2 pood scaled to 25 DU: DNF (4 rds + 50M row)
I need to start being able to string together more than 10 DUs…more practice needed on those since they really slowed me down today. Pretty solid through kb swings and rowing.
Volume:
Power Snatch/HPS EMOM: 135,135, 135, 155 (Failed HPS), 145, 145.
Deadlift (3 x 10+) 155, 155, 155 (15 times)
Metcon @ 1.5 Pood: 13:14
Great Class!!!!! I’m excited to Olympic Lift again!!!!! Still being cautious with my back, but I feel like I’m making some big strides!!! Thanks Bryce!!!! Great job coaching brother!!!!
Was able to get in the volume work today.
Snatch: 85, 95×2, 105×2, 115
Deadlift @ 215, amrap x 12
Then 6×12 unbroken box jumps, 24″ box.
Metcon:
75 wallballs
75 dus
75 wallballs
9:26
Took advantage of being able to try bar muscle ups….got 2!
Third day straight, even though I feel pretty good, I paid today.
EMOM snatch work, didn’t go heavy @ 95 and 105#. Really working on technique as I suck so bad at it. Bryce, thank you man! You have such a keen eye for where I miss.
Dead lift – 215# 10-10-11. My grip was failing on the amrap….my hands are shot!
Metcon. DNF…2nd day in a row dammit! Got through 4rds and 22 DU’s. rowing after all the dead lifts was a real drag. Came out of the gate waaaaayyy too fast and gassed out.
There are a lot of aspects of the new programming that I really like, including the intensity and aggressiveness of the caps. I feel really challenged and hate to fail. I am beat ass tired, and really have to push myself. This should break any plateau!
At the gym today…only two more weeks
Power Snatch/Hang Power Snatch 6×2 @ 115# – form is still brutal
DL @ 225# 2×10, AMRAP 12
Modified Metcon because of gym logistics:
5 Rds – 10 KBS @ 60#, 50 DU/SU combos – was able to string quite a few of these together
10:46
Finished with 1500M row @ 5:46
Volume:
Snatch EMOM: 2×6 Started at 105# for 3 rounds then went to 95# for 1 and finished last two with 100#. Haven’t snatched in about a month. Form is off.
Deadlift 3×10 @ 265# – did the math wrong and my sets of 10 were not unbroken. Should have been doing #242..oops.
Metcon: 1.5 pood kb – 15:23 (DNF). Rope fell apart in the first round of DU’s at 40 – Thanks to Kelly/Val for getting a screw driver and tightening it, made up the extra 10 in the second set. I’m thinking I may have got 14:59 had the mishap not happened. Definitely felt mentally weak today.
Post: rolled out
Got this in before the 4 tonight. Still on deload.
A- Snatch series emom @ 165
B- Deadlift 3×5 @ 275
Kbs/double-under/row workout
10:58
Missed more double unders than I would have liked, but good workout.
@JimF- good advice! Inviting the P’s to the next throwdown :)
Hopped into the 8pm class.
Today was just not my day overall. My hands are killing me from Tuesday still. I taped them up and powered through but was not my most shining moments at CF
DL @135. This is weeeeak. failed #165 which was my PR, then failed #155 then had to start setting up for the workout. sigh.
MetCon DNF – 16: something
finished 4rds and 13 DUs before time.
Rare 7pm class after a long day of work. Much needed stress relief. This was awesome and exhausting. I’m beat.
Power Snatch/Hang Power Snatch Combo EMOM 2×6
115#
Deadlift 3×10+ 215# AMRAP = 16
Metcon Rx’ed: 14:30
Was happy to make it under the cap. I always feel like that 2 pood kettle bell swings me like a rag doll. Rough. Pretty steady pace throughout.
Tripped up on 1-2 DUs in the last few rounds and rows were purposefully slow (just over 2min pace).
All swings unbroken, there’s no chance I’m putting it down once I start. I just want to be done with them for the round.
Deadlift 1 RM @195
I don’t actually know if I finished the metcon. I finished 20 seconds before fish called time at the 6 am….but I thought the clock said 14:41
Fun 4 pm class today!
Emom: 100-105-115-115-115-120
Dead lift: 175- 12 for amrap (sumo)
Metcon: 13:10
I could hear scott getting to his double unders each round and start to.whiz through them. I don’t rarely rest on double unders, but today they sucked!
I meant, I rarely rest on double unders. I must, be tired! Time sure bed!
Bryce,
I know how much you enjoy when we reflect on my performance, so I think I’ll address all future blog posts to you! Oh – next time we are talking let me finish before you walk into the bathroom. Awkward!!!
Snatch 6×2: 2 sets each @ 65-70-75#
DL 3×10: 115# +15 AMRAP
I think I’m the only person in existence who doesn’t like DL’s.
Metcon Rx: 14:55
Bryce, as you already know from our post WOD discussion, I think I kept a pretty good pace overall. Rows felt good tonight. Yay meeeeeeeeee!!!
Technique – 7:00pm class today:
Dead Lift 1 RM: 275#
Metcon: Don’t know how to do double unders yet, so scaled to 150 singles – 4rds + 1 single jump rope.
KB = 1.5 pood, really wanted to get this done under the cap… next time for sure.
I’ve been slacking on my posts lately, along with my metcon times. BOOM!
PS+HPS EMOM @ 165# Everything felt pretty good and elbow seemed almost back to normal.
DL’s @315# 10-10-13
Mecton Rx’d @ 12:13
I did this in the back solo. Thanks to Kelly and Val for the positive reinforcement. Everything was unbroken with no breaks and rows were at about 1:47-1:50.
Post: 4×10 Pistols per leg