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August 12, 2013 – Competition

Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell
off the floor as if you were going to snatch it, pause for a moment at
mid-thigh, and then snatch from there.)

*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

B.
Three sets of:
Snatch High Pull x 1.1.1 @ 85-95%
(rest 5-10 seconds between singles)
Rest 2 minutes

C.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

D.
For Max Calories:
5 Minutes of AirDyne

  • Veronica Bocanegra

    A &B- worked up to 115#
    C- 150#
    D-Skipped (will make it up tomorrow)

  • Tyler Tocco

    A) 135 – 145 – 155 – 185 – 195 ( lost track of %’s but maintained good form )
    B) 225 – 235 – 245
    C) 185 – 205 – 225 – 205 – 215 ( bad tempo pace @225 )
    D) Rower – 113cal 1440 meter

  • Andres Castro

    A.
    80-100-115-130-140

    B. 150-150-150

    C.
    185-195-205-215-225

    D.
    Worked out in the garage, don’t have an Airdyne or rower.

  • Lil Ricky

    A. Worked up to 95kg. Pr lol
    B. 95 kg
    C. 120kg
    D. 103cal :(

  • Will Brindza

    A. Up to 205 no misses
    B. 225
    C. 225
    D. Max Cal on Rower 99

  • Bryan St. Andrews

    A. 95-185#’s
    B. 195/195/195
    C. 5 sets of 4 @ 200… felt better than last week
    D. 140 even… was on pace until 3:20 to get 150+ then crashed for :45

  • Karen McCadam

    A.
    80/95/115/125/135
    B.
    155 x 3 x 3
    C.
    130
    D.
    81 Cal (AD)

  • Jonathan Mexico

    A.
    95, 95, 95, 115, 115, 115, 135, 135, 135, 155, 155(F), 155, 160, 160(f), 160(f).
    Not a great snatch day. Oh well next time :)

    B.
    180, 180, 180.

    C.
    185 for all sets. I swear this is chinese torture.

    D.

    on rower instead no AD. 100 calories.

  • Cheryl Creasey (NW)

    A. 60/70/80/90/100(1f)
    B. Three sets @ 110
    C. 132×4, the rest 132×5
    D. 72. Should have pushed it more.

  • Mark Buskas (NW)

    A. 1-3: 105#
    4-6: 125#
    7-9: 145#
    10-12: 155#/160/165
    13-15: 165f/170/175f

    B. 175#/ 185/ 200

    C. 265# x4 all sets

    D. 123 Calories on Airdyne

  • Tobin

    A.
    1-3@105
    4-6@125
    7-9@145
    10-12@165
    13-15@175

    B. 175/185/185

    C. All 5@175 x5

    D. 112 calories

  • emily kramer

    A) 70/85/100/110/120
    B) 120/120/120
    C) 150 x4
    D) 86 cal on the rower

  • Matthew Brainard

    A. 110-110-110-130-130-130-150-150-150-160-165-170-175-185-185 *all felt easy
    B. 185-195-205
    C. 215-215-215-215-215
    *all 5s, stayed tight w tempo
    D. 106 cal (concept 2 rower)

  • Noah

    A.
    135×3
    155×3
    185×3
    205×3
    215×1
    225×1
    240×1

    B. 225 all sets

    C. 260×5, 265×5 for next 4 sets

    D. 123 calories
    Pretty fun!

  • Eric Gleason

    A. 80, 95, 110, 125, 130
    B. Done at 135#
    C. All sets were 195 x 4
    D. Old school Airdyne doesn’t do calories. 1.85 miles

  • Nick Martindale (NW)

    A. 115#-185#
    B. 215#
    C. 225#x5x5
    D. 93. We just got a brand new airdyne last week. Still trying to figure out some sort of pace on that damn thing.

  • Matt Murphy

    A. 100×3, 120×3, 140×3 (1 miss out front), 150×3 (1 miss), 160×3 (1 miss)
    B. 175-185-185
    C. 185×5, 205×5, 215x4x3 (previous weight was 205)
    D. gonna try this at the base gym later this week

  • http://www.crossfitgymproject.be/ Thijs Moonen

    A. 40kg/40kg/40kg – 50kg/50kg/50kg – 56kg/56kg/56kg – 60kg – 62,5kg f forward / 62,5kg f backward / 62,6 kg – 65kg – 67,5kg fail backward
    In the end I did not have any speed under the bar

    B. 68kg / 70kg / 70kg
    because of previous speed loss, I focussed on speed !

    C. all with 75kg

    Hard, but do able

    D. 101 cal Row
    Glutes, hammies and biceps on Fire, gave it ;y best effort, rowed 1371m total tried to have my split at 1:42-1:45

  • http://www.AllAroundJoe.com/ Joe Bauer

    A. 115, 135, 155, 175, 190
    B. 205
    C. 265×4, 265×4, 265×4, 265×4, 265×5 – 6% increase
    D. 5 mins rowing – 112 calories

  • Trydal

    A. 40, 45, 50, 55, 60 (kg)
    B. 60-65 kg
    C. 70 kg x 4 on all sets. – 7 % increase
    D. Pass. Got the flu. Taking it a little bit easy.

  • Kevin Cherrick

    Workout of the Day
    A.
    Every minute, on the minute, for 15 minutes:
    Hang Snatch x 1 rep
    (Perform from mid-thigh; and make the most of your reps here, pull the barbell
    off the floor as if you were going to snatch it, pause for a moment at
    mid-thigh, and then snatch from there.)
    *Sets 1-3 – 50% of 1-RM Snatch. 125
    *Sets 4-6 – 60%. 145
    *Sets 7-9 – 70%. 165
    *Sets 10-12 – 75-80%. 195
    *Sets 13-15 – 80-85%. 205. All makes
    B.
    Three sets of:
    Snatch High Pull x 1.1.1 @ 85-95%
    (rest 5-10 seconds between singles)
    Rest 2 minutes

    All at 205
    C.
    Five sets of:
    Front Squat x 4-5 reps @ 41X1
    (MUST move up in weight from last week by 4-6%)
    Rest 3 min

    255×5, 265×5, 275×3, 265x 4, 260 x4 last rep if last two sets real ugly. Back rounding, knees caving.

  • Brent 43 y/o, 185

    Done on Tue. 8-13
    A. Done off 175. Felt good but did miss the last rep but reset and got it.
    B. Done at 155
    C. Done at 225 up from 210. got all except 5th rep of 4th set. elbows dropped. This has been great work for holding the front rack position. Tempo is rough.
    D. subbed a Short metcon that CF Marion did. 15-10-5 squat snatch(115) and CTB pull ups. time – 7:08.

  • Isaac

    A. *Sets 1-3 – 50% of 1-RM Snatch. 135
    *Sets 4-6 – 60%. 135
    *Sets 7-9 – 70%. 145
    *Sets 10-12 – 75-80%. 165
    *Sets 13-15 – 80-85%. 185 Missed several reps.

    B. Three sets of:
    Snatch High Pull x 1.1.1 @ 82% of 185

    C. 225 lbs increase of 6%. Felt much better than last week.
    D. Did Annie: 5:53 tripped up several times on DU’s which is unusual.

  • Zach (Socal)

    A) 100-125-140-155-170

    B) Complete at 185

    C) 265 x 5 x 5

    D) Did fran with my gym instead. 2:47. :25 off my PR. Unbroken but just wasn’t in a hurry

  • Peter Grodziak

    A. off of 205, worked up to 175 for last 2 sets
    b. 185
    C. 185, 195, 205, 205, 205. starting to feel better than last week, which were awful

    D. 138

  • Paulo

    A. Worked off 215#, ending at 180#. No misses. Feeling better.

    B. Worked from 185#-195#.

    C. 4×4. X2 @215# (+4%), x2 @220# (+6%). Ran out of time for last set, class time.

    D. Did a casual 5 min run on hilly terrain. No rower or airdyne available.

  • Evan Linney

    A. 15 min EMOM of:
    -Hang Snatch x 1 rep
    105, 105, 105, 125, 125, 145(power), 145, 145, 155, 165, 175, 185, 195(f), 195(f)

    B. Three sets of:
    -Snatch High Pull x 1.1.1
    *rest 2 minutes
    185, 195, 205

    C. Started the first set of front squats and just wasn’t having it today… Did some light back squats instead:
    -245×5
    -295×5
    -315×2

    D. Deadlift:
    -155×5
    -265×5
    -315×4
    -375×3
    -405×2
    -435×1
    -465×1
    -500×1(f)
    -495×1(f)

    E. For calories:
    -5 minutes of stationary bike (Level 5 resistance out of 12)

    65 calories… Not sure how similar this is to an air dyne but it works!

  • Josh M

    A.) 40kg/50/60/65/70-felt really good.

    B.) 80kg

    C.) 75 kg

    D.) Done on the erg- 120 calories

  • Joe Silvestri

    A. worked up to 175. had one miss at 155.

    B. all sets at 225

    C. all sets at 245

    D. 136 cal

  • Brian Maier

    A) Worked up to 165….felt light
    B) all sets @ 225
    C) 195,205,215,225,235
    D) 155 cals

  • HB

    A
    100,120,135,145,155

    B.
    165,175,185

    C.
    210 ALL SETS

    D.
    (100 calories) Don’t have air dyne so rowed for calories

  • Curt Manning CanWest

    Did this on tues.

    A- 1-3 120/125/130
    4-6 145/150/150
    7-9 165/170/170
    10-12 185f/185/190
    13-15 195f/200/205

    B- 1.1.1. Snatch pulls x3
    All @235#

    C- 50 C2B
    75 KBS 7:58
    100 DU

    Will do FSQUATS tomorrow am with jerks and ring dip work.

  • Tim Pell (CrossFit AI Calgary)

    A. Up to 175
    B. 195
    C. 215
    D. 104 cal row

  • Chris Jones

    A. Up to 165
    B. 205
    C. 215
    D. 98 cal

  • Nicholas Sholley

    A. Worked up to 125 lbs. Working on technique and shoulder mobility after a muscle up mishap. I’m being careful before I get back in things.

    B. Done.

    C. Front squat done at 185 for 3×5

    D. Calorie measurement didn’t work. Rode hard for 5 minutes for 0 calories! What a bust.

  • Sairs

    A. 28, 33, 39, 44, 46
    B. 45
    D. 53kg
    E. Rower- 86 cals

  • Pat

    A. 3x 115, 3×135, 6×160, 3×170
    B. 200
    C. 245×4
    D. 111 cal on rower.

  • Sean Lamb

    A. 85-105-125-135-145
    B. 175
    C. 185
    D. 106 cal on rower

  • Mitch O’Reilly

    A. 42.5/50/60/68/72

    B. All at 72

    C. 3 sets @ 72.5 @ 5 reps. 2 sets @ 75 @ 4 reps

    D. 112 calories

  • Leya Moore

    A. 63, 73, 83, 98, 103lbs
    B. 113lbs
    C. All sets at 153lbs
    D. 87 cal row

  • Vince D’Orazi

    A: 95, 105, 125, 135, 145 (f 14th min)
    B: all at 165
    C: all at 195
    D: subbed sled pulls at 180# (no air dyne)

  • Dave Rempel

    A: 95Lbx3-115×3-125×3-135×2&140-140/150/155
    B: 155Lb-165-175
    C: all at 225Lb
    D: 88 Cal on Airodyne