A.
Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk
*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep
B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (115/75 lbs)
20 Pull-Ups
A. Bryan – 135#, 140#, 145#, 140#, 145#, 150#, 145#, 150#, 155#.
B. Bryan – 2 rounds + 3 burpees.
Just did this one today (Thursday). Had two unexpected Days off which always messes with my mind.
A. Also got caught up talking to people so I forgot this was every 2 min until I was going to start round 6 oops.
85, 105, 115, 105, 115, 120, 105, 115, F 120. I need a lot of work on the jerk. It doesn’t feel good or stable. I think next time, I’ll go to a PVC and just jerk the heck out of it till I get some kind of rhythm going.
B. 2 rounds + 7 reps. RX. Uhgg.
A. I thought it was only 6 sets and I didn’t want to go heavy today due to my lower back being tight for a couple days. Ended up heavy due to the 3 extra sets.
5x 200, 3x 220, 2x 240, 3x 230, 2x 250, 1x 265, 3x 240, 2x 260, 1x 280
all push jerks but the last rep
B. 2 rounds and 12 pull ups RX
C. Extra abs
Big lifts sir!
Only second attempt at C&J. Feels really good when you drop under the bar with pushing the weight up!
#95,105,115,125,135,145,150,150,160
Clean 1RM is 175 so felt like I did ok with this…
B. @75# (2+10)
C. Every 2min, 16 min
10 T2B
1:00 plank (2:00 side plank alt on last round)
A.
175/195/205
185/210/230
195/220240xx
f/240 2x, couldnt srand it up. could feel lower back muscle strain
B. 1+34
A.
95/105/115
105/115/125
115/125/135
B. 2rds
Pull-ups were dead hang with a band
A. Thrusters
Sets 1,4,7 x 3 reps
Sets 2,5,8 x 2 reps
Sets 3,6,9 x 1 reps
155,165,185
175,185,205
195,205,215
Subbed thrusters for the C&J because we can’t dump the weights at work. Will get them in later this week.
B. 2 rds + 17
Those are some seriously heavy thrusters!
Totally misread part A. Did 1-3 @ 3 reps, 4-6 @ 2 reps, and 7-9 @ 1 rep. Used my old PR of 195 on last set and it felt really good.
B. 1 rd + 25
A. 205,215,225
205,225,235
205,235,245(miss)
B. Pull ups kill my elbow. Subbed Aerobiccapacity airdyne wod.
3 rounds: 5 sets each, 2min rest b/t rounds
30s moderate,30s mod/fast,30s fast, 30s easy
A. Not doing power cleans anymore, starting over on full cleans so went light – did push jerk since those tend to be harder for me
1. 85-105
2. 95-115
3. 105-125
B. 1+32 @80# – blah. Felt heavy and pull ups felt hard, wanted 2 rounds
A. 155/165/175
Next two were 165/175/185
B. Rx 2+10
C followed longhorn was tough on the legs
D. Hip flexor stretch day 8 abs
A.
115/115/135 x 3
135/135/155 x 2
155/165/175 x 1
Felt confident and comfortable after watching video posted by Joey M
B. Scaled S2OH 95#. 1 + 39
A. I went up to 165 today. I tried to work technique with each set. I’ll have to get over the mental hurdle of getting under heavier weights. Olympic lifts are a definite weakness.
B. 2 rounds flat. That was my target and it was a fight to get there. I did get to workout in my “balmy” 25 degree garage though!
C. Ab work: sit-ups, vups, hollow rock holds.
I’m with you for A! Great job today
Thanks Joey. Great stuff out you too bro.
I feel your pain on the 25 degree garage! Just this year installed a wall mount, ventless, natural gas heater. Worth every penny! Nice job sticking it out in the cold. True warrior!
I did the same it’s cold in northern Indiana best money I’ve spent
My son bought me a nice propane salamander for my bday…let that run 10 min b4 I start and it gets the garage nice and toasty….
A weakness, but just for now, since you’re battling the hurdle
Thanks man!
A. Used different weights varying between 175 and 200, limiting factor was overhead. I have to push press all my lift
B 2 round
A: 135, 155, 175
145, 165, 185
155, 185, 205 (fail)
B: Rx 2 rounds + 17
Impressive numbers! Awesome work man
Thanks Joey – glad to see you keep the PR streak going!
A.) Sets 1,4,7 for 3= 165,185,195
Sets 2,5,8 for 2= 195,215,225
Sets 3,6,9 for 1= 215,235,255
All Rx on the time.
B.) 2+8 Rx
S2OH caught up to me fast after all the
c+j and burpees.
Somebody’s back
Back is feeling pretty good. My apologies for not putting my scores in everyday. Don’t always have the time. Nice job today, everyone!
Great to see you on again, really doesn’t look like you’ve missed any time at all
Thank you! Good to be back and getting my pre back injury weights back! Being injured sucks but a little time off is necessary at times.
A. Did anyone else feel like OT2M was a little aggressive for this? I did at first..but really the pace kept me focused…my last set was 2# lighter than my 1RM squat clean..and the jerks felt good…my drop got a little quick on last 2 sets…but something more to work on. Squat Cleans+Jerk Sets 1,4,7 – 95#, 105, 115 Sets 2,5,8 -105, 115, 120 Sets 3,6,9 – 115, 120, 125 B. RX – 2R+17 Burpees UB S2OH – 10/5, 6/5/4, 5/2 Pull ups (kipping) – 10/5/5, 7/5/3/1 I have a 16-18 hour work day tomorrow that will start at 10pm… Read more »
Hell yea the every 2:00 was aggressive… great job today… as always ?
burpee queen
Great job. I hope you’re able to get rest before and after your shift.
Killed it!!! Now you REST
At first I thought the pace was fast but I agree it kept me in the zone too
Really bad performance today on C&J. Didn’t feel together with it at all.
A. Started at 155, up to 225 for the double, lots of misses the last few sets.
B. 2 rounds + 4 reps
Nice volume for not feeling together with it still
Been fighting off a chest and head cold for a week and today was my first day back. I was not up for B. Today as A. Took a lot out of me.
A. 185, 205, 225, 205, 225, 245, 225, 235, 255…last two sets were toward the end of the 2 minute rounds…
Hope to feel better soon
Man you tune change form 13 hour ago ;oP
Big weight – nice work
Yep. Wasn’t gonna force the burpees while trying to manage the snotty nose and burning chest. I thought last night that I would feel better than I did this morning. Being sick is for the birds!
Big numbers! Great job man
Sorry 🙁 Hope you get better soon! 🙂
Feel better, sick #s tho… no pun intended
Hi all, not sure if this is the right place but have a general question. Do most of you add additional work to the WOD? I occasionally see add-ones posted here but curious on how you determine what to add and when. I started in my garage this past May and have never been to a box unfortunately. All your post and comments have been super helpful. Thank you!
Hi Jason! Don’t hesitate if you have any questions there’s usually someone with an answer. About the add ons I’m not sure about everyone else but I kind of go with the flow. If I have time and something left in the tank, I’ll incorporate some things like some gymnastics weaknesses, some core work, mobility, isolated movements (ex: external rotations) or even some AB intervals (or a bunch of other things). I go with feeling and there’s no way to know what’s coming up so sometimes you can get caught doing something like bench press as extra and it’s in… Read more »
Awesome. Thank you Joey! I’m old so my wife is usually the first one to call me out on “over-doing-it”!
Age is just a number. I started Crossfit at 45. It is a lot of fun and this community makes it so much better. Great people in this group. Chris M, Candy and I are the oldest on here that I know of.
Hey Jason, as one who typically adds I usually just try to fill up an hour if I feel I have the energy left. I usually try to hit up supplemtary stuff… core/isolated movements, or even extra engine work. It’s really dealers choice. I’ve been lifting weights for over 20 years, mostly on my own so I just pick and choose from experience or make up something challenging. The workouts as prescribed are awesome, some of us just have nothing better to do with our time ?
Ha! Exactly. I work out in the evenings so it just depends on the moods of our two teenagers when I get home! I have a longish warm-up so total time runs 1.5 hours usually unless I add some things. Like you, I just try to hit some things that sound fun and challenging without doubling up from day before. Sounds like we all are in the same boat so that’s encouraging. Appreciate the comments!
I only do extras when I have time. Most of the days I work out, I barely squeak in the WOD and rush out the door again. But when possible, I try to add something that I have as a goal or a major weakness. Like I’ve been doing a lot of pull ups because my CTB suck and I want to get awesome at pull ups. But I don’t do extra’s when I am sore or too tired.
This is right on for me as well. I like to do something that addresses an area of weakness. Like T2B which I’m awful at. For a while it was handstand walking and holds. Usually some planking…. Sometimes double unders…need to work on snatching too…
Hey Nathan…funny you mention T2B…Joey tagged me a video on FB and it had this awesome method to help eliminate the swing in your T2B and let me tell you…it works!! You use a band going across you station at about calf height (when your hanging from the bar) you hang with it behind you… when your legs come down it stops you from swinging and basically puts the entire movement into your shoulders/core.
I tried this a few weeks ago and found myself using band to bounce off of. Wasn’t sure if this was cheating but helped me with my big back swing for sure. Maybe I should try coming down with some control…?
Yeah…the control is an issue for me the further down my legs get and by the time they are at the bottom I find I’m in a full hanging swing…so the band really helps me keep that control at the bottom.
T2B is sort of my go to after WOD add-on. Trying to pick up the pace on these. Thanks for the other suggestions!
Try this… can’t hurt
https://www.youtube.com/watch?v=sfTsgt-a63c
Thank you Jenelle! Haven’t really figured out how to stabilize a weak shoulder on the whole killing thing. So, my CTB suck real bad!
Welcome!!
Thank you!
Hey Jason. It’s great to have you post. I only add things when I have time and the energy to do something else. When that’s the case I usually add ab exercises or a little extra cardio. Do what you can, ask questions, and encourage others. I’ve made a lot of progress since I started posting a few months ago, and it’s fun to see others succeed as well.