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August 19, 2013 – Competition

Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

*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:
Halting Snatch Deadlift + Snatch Pull
Rest 2 minutes

Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not fore foot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

C.
Five sets of:
Front Squat x 3-4 reps @ 4111
(You MUST move up in weight from last week by 4-6%)
Rest 3 minutes

D.
For time:
8/6 Muscle-Ups
12 Power Cleans (155/105 lb.)
16 Front Squats (155/105 lb.)
20 Alternating Dumbell Snatches (70/50 lb.)
16 Front Squats (155/105 lb.)
12 Power Cleans (155/105 lb.)
8/6 Muscle-Ups

  • Nick Martindale (NW)

    Been off and on lately with posting. Just busy. Been trying to hot as much as possible but get what I can in.
    A. Did Other CrossFit total
    Power clean-285#
    Bench- 280#
    OHS-265#
    830# total

    D. 7:29 RX

  • Paulo

    A. 110×3/135×3/155×3/165×2/175×2/185×2… no misses.

    B. 240# across

    C. 235#, 4×4, 1×1. Had to stop.

    D. Later.

  • Eric Gleason

    A. 80, 95, 115, 130, 135×2, 140×1
    B. Done with 185#
    C. 205×3
    D. 15:19 (MU took up the majority of time. Realize this changes intended stimulus but need to work on MU in conditioning pieces.)

  • Misi Tupe

    A. 135/160/185/210/225
    B. skipped
    C. 285(4),300(4),300(4),300(3),300(3)
    D. 13:00
    Working on my cardio. Snatch felt strong and fast

  • Nicke Holmberg

    A.) 30kg/40/45/50/55

    B.) 90kg

    C.) All done at 67,5kg

    D.) 16:19 Done with Ricky Moore.

  • Karl

    A. 40-50-55-60-65

    B. 85kg

    C. 90kg

    D. 12:59
    Mu ub
    Pc ub
    Fs 6/6/4
    Kb snatch : 6/6/6/2 (dont have dumbells)
    Fs 4/6/6
    Pc singles etc
    MU : Ub

  • Blake Bastian

    A. 135, 160, 185, 215(1miss), 235(1 miss)
    B. 295, 295, 305
    C. Regular front squats 315×4, 335×4, 345×3, 355
    D. 6:59

  • Leif Erik

    Workout of the Day
    A.
    Done @ 90kg

    B.
    Three sets of:
    Done@100kg

    C.
    Five sets of:
    3x4x110 and 3x1x120kg.

    D.
    07:57

    To much In the Comfort zone! The Cleans where singles.

  • Roque Corona

    A.
    1-3 @ 60 lbs
    4-6 @ 72.5
    7-9 @ 85
    10-12 @ 90, 90, 95
    13-15 @ 95, 100, 100

    B. 115, 125, 135

    C. All @ 185 lbs. All 4 reps.

    Had to go to an open house. Didn’t have time to complete D.

  • Tess Moore

    A. 1-3 @ 55#, 4-6 @ 65#, 7-9 @ 75#, 10-12 @ 85#, 13-15 @ 95#. Missed the first one at 95#
    B. 100# for three. 105# for three. 110# for three.
    C. 145-155-165-175-185
    D. Changed the muscle-ups to Chest to bar. Also used a 35# DB. Time – 10:27

  • Peter Vishion

    A. 120, 140, 150, 160, 170
    B. @200
    C. @240
    D. MU 8 unbroken
    Clean 12-unbroken
    Front squat 8,8
    Kb snatch 10, 10
    Front squat 8,8
    Clean 6, 3,3
    MU 3,2,2
    8:37

  • Alan Eberstein

    A. up to 185. felt pretty solid
    B. 225×3
    C. 275 (5×4)
    D. 9:25 too much resting this am

  • Lindsay Vaughan

    A. 85×3/95×3/115×3/125×3/135×3

    B. 3 sets at 165#

    C. 5 sets of 3 @ 143# failed last rep on sets 4 and 5 :(

    D. 10:15 Holy moly these squats were tough!

  • Lauren Jones

    A. 65, 80, 90, 100, 110
    B. No
    C. 115, 125, 135(f), 130, 135, 135
    D. 15:04

  • Mike Brownfield

    A) 115×3; 135×3; 160×3; 170; 180; 185; 190; 190; 190
    B) 225-235-240
    C) 200×5; 200×5; 200×4; 200×4; 200×3 (misread the instructions on reps)
    D) 10:36 (PR’d on consecutive MU’s with 8)

    Latest Snatch PR
    http://www.coachseye.com/RBUB

    Latest C&J PR
    http://www.coachseye.com/pFC0

  • Zach (Socal)

    A) 95-125-140-160-170

    B) 200

    C) 5x4x275

    Felt better than Friday

    D) 7:43

    Need to work on my monkey grip mu. Got back to the last 8 at 6. Had to do false grip and I pull way too much so my biceps get fried and I can’t string them together

  • Dustin Stohler

    I love the way you sick freaks keep coming up with new ways to leave me lying in a pool of my own sweat wondering if I’ve finally managed to asphyxiate myself through exercise alone. I imagine you spend your spare time coming up with alternatives to water boarding when you aren’t programming WODs. I can’t tell you how much time I spent staring at a 155# bar wanting to scale this workout, but didn’t because it meant I’d have to get on here and tell a bunch of people I’ve never met that I scaled a workout. My point is . . . you guys are awesome. Thanks for the help. Keep up the good work!

    A. Up to 145 (I can power snatch more, but I’m still trying to get good at dropping into the squat. my form felt good up to about 135#, but at 145 I was either power snatching it or struggling in the squat. Not sure what to do about this)

    B. 205#

    C. Skipped

    D. 15:55. Scaled to jumping muscle ups.

  • bassem

    A) 95-135-155-170 – 185

    B) 215

    C) 225 – 225 – 235 – 235

    used the belt on my last set

    D) 12:00 cap – finished 1 MU on the last set – bar MU substituted.

  • George Sanchez

    Been following the program for a few months… Probably time to start tracking my progress. Don’t be mad CJ!
    A- Complete based off of 205#
    B- 225, 245, 255,
    C-Started a few weeks back at 225.. worked 235 last week, 245 this week
    D-9:04…felt weak after 3 days of camping

  • Veronica Bocanegra

    A/B- worked up to #115
    C- 155
    D-10:33 rx

  • Brian Maier

    A) worked up to 185
    B) 225
    C) 205,215,225,235,245
    D) 10:29 – UB going out…after DB snatch, things went south…broken and too much bar starring coming back in.

    Took a lot of time off to heal my lower back and it shows…I’m finally healthy but my lifts and conditioning are waaaaaaay down. Back to work.

  • Bryan St. Andrews

    A. from 100-175… 2 misses where I dropped elbows a bit and bar got away. redid both reps and made them.
    B. 185#

    C. FS 5 sets x 3 @ 210#
    D. 13:03 rx

    training 1 day behind (did this tuesday) because of team competition on Sunday that had 4 WOD’s. Legs not fully recovered so barbell work in metcon was very tiring and had to break up a bunch. muscle ups unbroken because that is all that felt fresh

  • Chris Tresp

    D: 11:20Rx

  • Jason Hatch

    A.95,110,130,155,170
    B.225,245,270
    C.185,205,225,235,245
    D. No excuse, simply quit during this workout. Probably one of my lowest days since starting Crossfit. On the second set of front squats I gave up, I don’t know how else to put it.

  • Carlos Quiros

    A. (*Subbed Cleans Instead; Winged Scapula*)

    135-160-190-215-230

    B. Skipped

    C. 225-235-245-245

    D. 13:32
    *8 Unbroken MU on first set*

  • Payton Guza

    A.
    Every minute, on the minute, for 15 minutes:
    Snatch from Below the Knee x 1 rep
    (Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
    *Sets 1-3 – 50% 95lbs
    *Sets 4-6 – 60% 115
    *Sets 7-9 – 70% 125
    *Sets 10-12 – 75-80% 135
    *Sets 13-15 – 80-85% 145 & 155
    B.
    Three sets of:
    Halting Snatch Deadlift + Snatch Pull
    Rest 2 minutes
    Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not fore foot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.
    155, 155, 155
    C.
    Five sets of:
    Front Squat x 3-4 reps @ 4111
    (You MUST move up in weight from last week by 4-6%)
    Rest 3 minutes
    185lbs X 5 Rounds
    D.
    For time:
    8/6 Muscle-Ups
    12 Power Cleans (155/105 lb.)
    16 Front Squats (155/105 lb.)
    20 Alternating Dumbell Snatches (70/50 lb.)
    16 Front Squats (155/105 lb.)
    12 Power Cleans (155/105 lb.)
    8/6 Muscle-Ups
    15:45

  • Krista Pell

    A. As prescribed, up to 115lbs. I do not Snatch well at 5am:(
    B. Done, at 100% of snatch weight.
    C. Done yesterday. Up 5lbs from last week.
    D. 8:21. 8C2B instead of 8 muscle ups.

  • Tim Pell (CrossFit AI Calgary)

    A. 105, 125, 145, 165, 175
    B. 195
    C. Skipped this today, did squats yesterday
    D. 8:45 mu unbroken each set

  • Justin Herzog

    Day 1 doing Comp Program, stoked!!

    A. 1-3: 95; 4-6: 115; 7-9: 125; 10-12: 135; 13-15: 145
    B. Done @ 165
    C. 135×4, 155×4, 175×4, 185×4, 185×4
    D. Subbed CTB pull-ups for MU
    9 pull-ups shy of finishing under 12min time cap

  • Pat

    A. 115, 135, 160, 171, 180
    B. 205, 2×216
    C. 5×4 @ 255
    D. 15:09 I was really scared of this one. I used a KB for the snatches.

  • Mitch O’Reilly

    A. 42.5/42.5/42.5/51/51/51/60/60/60/65/67/68/68/70/73

    B. 80

    C. 80

    D. 16:16 @24kg kb

  • Phil Trojanowski

    A. Done @rxd %. These felt good today!

    B. done @ 185/195

    C. All sets @190. Still REALLY fatigued from local comp this weekend.

    D. This sucked my will to live. Scaled to135. 12:06

  • Ehren Vaughan

    A. 65/75/85/95/105/115
    B. Done at 185
    C. 225*4*3 sets 225*3*2 sets
    D. 11.57rx

  • Sairs

    A. 30, 35, 40,43,46
    B. 55,60,60
    C. 56kg 4 reps
    D. 12.29 jumping mu’s 20kg DB snatch

  • Dave Rempel

    A: 90Lb-110-125-140-145,150,155
    B: 185-195-205
    C: 245-250-250-250-250
    D: 13:40 1st set MU unbroken, back half was a mental grind but overall pleased

  • Sean Lamb

    A. 85-95-105-125-145
    B. 175-185-205
    C. 195
    D. 16:45 (55lb KB)

  • Leya Moore

    A. 32.5, 37.5, 42.5, 45kg
    B. 55kg
    C. 108, 128, 138, 153, 158lbs
    D. 16:58 with 45lb db (no 50′s avail)

  • Vince D’Orazi

    A: 95, 105, 125,140, 155 (f last 2) these felt terrible today
    B: all at 185
    C: all at 205
    D: 13:20. Used 70# kb…pretty disappointed with this, i had a super hard time pushing myself today.