Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
Rest as needed
Build over the course of the five sets to today’s heavy front squat. It does not need to be a 1-RM, just heavy for today.
B.
Five sets of:
Snatch x 1.1.1
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow.
C.
For max reps:
60 seconds of Snatch (185/125 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (155/105 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (135/95 lb)
30 seconds of Pull-Ups
A) 225, 275, 315, 330(f), 325
-First heavy squat(back or front) session since day one of the cycle. Being sick.. Not the business
B) 135×3, 155×3, 185×3, 200(f/1/f), 210(1/f/1)
-Still feel a little spacey from the weekend
C) 4/29, 8/22, 10/15
-Lungs felt ok. Grip went faster than expected.
All in all, today was a good training day back from not feeling well for about 3 days. Knock on wood that I can stay healthy for the upcoming next 7 weeks and beyond.
A. 245/255/260/265/265
B. 135/155/165F/165F/165
Had an off day with these
C.
155/pullups x 4/25
135/pullups x 7/18
115/pullups x 10/18
All full snatch. Wasn’t sure if power was allowed.
Track AM
Warmup + Pose Drills.
7 x 40m from crouch, 3, and 4 point stance or rollover start
7 x Standing triple jump
Power PM
A.
Five sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 5 reps @ 75%
x 4-5 reps @ 80%
Crisco 155/195/220/195/200
Pro 180/200/200/180/180
B.
Six sets of:
2-Position Power Snatch
(Floor then High Hang)
Crisco 115/115/125f/115/115
Pro 115/130/130/135/135
C.
Four sets of: 5,3,1,10
Weighted Chins
Weighted Dips
Both 20/30/40/BW
D.
Three sets for quality, not time, of:
Barbell Hip Thrusts x 5reps
Double-Unders x 30 reps
Pistols x 10 reps (5 each leg)
Both
205/255/255
A) 295, 315, 325, 325, 335
Below my PR knees were ice cold today.
B) 185(1.1.1)
195(x1.1.)
200(1.1.1)
200(x.1.1)
205(1.1.1)
C) @185 (6/27) 3 fails to start snatch
@155 (9/17)
@135 (13/11)
Embarassed by the pull ups.
A) Front Squats
135lbs/145/150/160/170
B) 1.1.1 Snatches:
55lbs/65/75/75/80 Still working on technique, but felt like I made some progress today…Thanks CJ!
C)For max reps
60 seconds of Snatch
30 seconds of Pull-Ups
1) 7 snatches at 80lbs/15 pull ups
2) 6 snatches at 70/11 pull ups
3) 11 snatches at 60/12 pull ups
Yay PR!
A. Front squats – 225, 245, 275, 295, 315, 335f
B. 135, 155, 165, 165, 175
C. Snatches and pull-ups
1 – 3/25,
2 – 9/23,
3 – 14/13
A. (8:30AM)
(45×5, 135×3, 225×2, 275×1)
300 – 315 – 330 – (Failed)350 – 340
Note
- 330# felt so good that I thought it would be okay if I took a 20# jump. I should know better..
- Tried take a second bounce as I got to the bottom with 350#. =P
- Also tired to shake it off, but felt a little dizzy when I waked out 350#
B. (12pm)
Used the Kilograms today
(20xComplex, 40×1.1.1, 50×1.1, 60×1.1)
70 (154#) x 1.1.1
80 (176#) x 1.1.1
85 (187#) x 1.1.X
85 (187#) x 1.1.1
(Failed) 90kg + 2lbs (200#) x X.X.X
90 (198#) x 1.1.1
Note
- I hate Kilograms, they take away the Pounds that I think I should have on the bar cause of the color.. (Bar + 2/Red Plates + 2/Green Plates = 205 in Pounds… but 198 in Kilograms)
+ I do like the Eleiko bars, they spin so smooth! But now I will only used them If I am going for a PR.. They should be the PR Bars
- I failed at 200# cause I wasn’t focused, but went for it again cause it was really feeling good until then. I got my mind right and focus on my chest being more up right in the catch position
C. (5pm)
Round 1
1.1.1.1 Power Snatch
18 Pull ups unbroken
Round 2
4.1.1.1.1 (First four were Touch and Go) Power Snatch
18 Pull ups unbroken
Round 3
9.4 (Both sets were Touch and Go) Power Snatch
12 Pull ups unbroken
Note
- Need to practice/learn how to Butterfly kip my pull ups!
E.xtra (Right after C.)
Five sets of:
Sots Press x 5
Rest as needed
Build over the course of the five sets
45×5, 65×5, 80×5, 90×5, 95×4 Dang
Note
- Suck it! Sots Press
Late, no warm up.
Front Squat 3 attempts
95/125/145/fail at 155
Snatches
53/63/68/73/83×1
1) 73#x3 / 13 pull ups
2) 68# x4/ 16 pull ups
3) 63# x7/ 15 pull ups
A) Front Squat 265, 280, 295, 305, 320 (PR!)
B) Snatch 1.1.1×5: 95, 105, 115, 125, 135
C)
60secs Snatch 155#
30secs Pull-ups
4 snatch/23 pull-ups
60secs Snatch 135#
30secs Pull-ups
10 snatch/20 pull-ups
60secs Snatch 115#
30secs pull-ups
12 snatch/21 pull-ups
https://www.youtube.com/watch?v=kNmFT2apU14
A
265 315 325 325 335
B
155 165 175 (failed second rep) 185 (failed last rep) 195 (failed last 2 reps)
C
2/30 too many failed reps
9/17
11/14
A. Front Squats: 135/145/155/165/175
B. Snatch: 85/90/95/105/110
C. Snatches & Pull ups:
1. 105# 4/22
2. 95# 6/23
3. 85# 10/19
Started this cycle on the 31st and I’m really loving it! Decided to join the community and start posting!
Thanks CJ!
Happy to have you Mendy!
Welcome Mendy! Thank you for posting! We need more females to stop lurking and start posting!
Thank you, Sir!
Hey Mendy, it’s about time you started posting.
a) 315,365,375,385,385 knee was done after this,
b) 95,115,135,155,165,165
c)1)5/15@165
2)7/15@135
3)7/13@115
snatch wasn’t feeling that smooth today, knee was sore after squats, excuses, excuses, etc etc.
looking forward to this weekend at invictus!
A) 100, 110, 120, 125, 132 failed
B) stayed at 70 tried to work on mechanics but back not feeling tight to go any heavier.
C) Round 1 – 2 snatches, 25 pull-ups (pulled 185 6 times but just couldn’t stay tight)
Round 2 – 8 snatches, 25 pull-ups
Round 3 – 12 snatches, 23 pull-ups.
A. 265#/275/285/295 225×10
B. 165#/165/175(1f)/175/185
C. Did Filthy Fifty 15:51(PR)
D. Will do the regular C tomorrow before I head to Saipan for 3 weeks. Should be able to keep posting.
A. 315, 335, 345, 355, 365
B. 155, 175, 195, 215, 225 – failed 2 reps
C. 9/23, 12/20, 13/11 burnt out last set
A. 225, 245, 275, 285, 295 f
B. 135, 145, 155, 165, 175
C. scaled to 175 – 1 rep, f, f, f/18
155 – 6/13
135 – 12/13
A. 145, 150, 155, 160, 165, 170
B. 55, 65, 75, 85, 90
C. 1) scaled to 85#-5/16,
2) 75#-5/16
3) 65#-11/16
A. Front Squat:
110Kg
130Kg
140Kg
149Kg miss
149Kg
B. Snatch 1.1.1.
60Kg
70Kg
80Kg
85Kg Missed 2nd
85Kg
C.
80Kg x 7/ 20 pull ups
70Kg x 9/ 16 pull ups
62Kg x 10/ 15 pull ups
A. 225-235-245-255pr-260pr (thought it was 270 so i was flipping out, still a 10 lbs pr feel strong!)
B. (Because i have been consistently hitting my hip on the pelvis and not timing the shrug at the right time i decided to go light and not let bar get away from me and travel in a straight path)
65-75-95-115-125 (super frustrating because i hit 175 like 2 months ago i dont know how this bad habit turned like this)
C. Scaled
125-8/29
115-7/23
95-10/25
Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
315/325/335/345/360/365(10# PR)
Did 360# for a PR and felt great so I did a sixth set at 365# .
B.
Five sets of:
Snatch x 1.1.1
155/165/175/185/185
Felt good today
C.
For max reps:
60 seconds of Snatch (185/125 lb)
30 seconds of Pull-Ups
5/22. Missed two snatches because I was in too big of a hurry. All were done as single squat snatches.
60 seconds of Snatch (155/105 lb)
30 seconds of Pull-Ups
11/22. All power snatches 5-2-2-1-1
60 seconds of Snatch (135/95 lb)
30 seconds of Pull-Ups
14/13. All power snatches 8-3-2-1. Grip was shot for pull-ups
Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
Rest as needed
Build over the course of the five sets to today’s heavy front squat. It does not need to be a 1-RM, just heavy for today.
225
295
345
365 PR
385F
385F
B.
Five sets of:
Snatch x 1.1.1
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow.
135
185
205
225
265F
265F
Got excitedbecause it felt light and tried to PR.
C.
For max reps:
60 seconds of Snatch (185/125 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (155/105 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (135/95 lb)
30 seconds of Pull-Ups
7/21
8/17
7/14
Good Day for me today. Really enjoyed training. Was coaching at the OC Throwdown so I did get a chance to work out for 3 days.
Going to try the 315×5 Hang power clean challenge on the games FB page. I think I can get it before Drew C. lol
A) worked up to 325 (PR)
Hurt my neck somehow while doing it. Called it a day before I made a little injury a big one.
A) 285 across the board
B) 185, 195,195,195,195
C) 6/24
11/24
16/ 19
Officially started a new schedule today. Started this at 530am it was about 29deg in the box. I did not feel like myself. Kept getting light headed and dizzy on B. Im hoping that body adapts to this new training time.
Any one else out there training early AM? I’m curious what your strategy’s are as far as nutrition, and any other pointers you may have.
A) 265-285-305-315-335(f)
B)I did pulls from boxes today to work on getting underneath the bar and work on hip explosion.
135-155-175-195-195 all sets
C)Did strict pull ups. Had a comp. this weekend with a plethora of pull ups, wanted to rest them a tad.
3/9
9/7 (missed two)
16/5
A. Worked up to 72kg (2kg Pr! Been stuck at 70kg for the longest time)
B. Stated light to work on speed: 35kg x 3 sets, 39kg x 1
C. 80lb, 75lb, 70lb
4/14, 7/8, 9/14
Was trying to stick to butterfly pull ups but got off track and a bit mixed up on second round.
I’m with you on the second round of butterfly pull-ups, the flow of my hips got all thrown off. Must be combination of hip drive in the snatch?!?!
A. 173/183/193/203/207/215pr
B. 73/63/63/68/73
C 8/10 @ 75
14/10 @ 70
16/8 @ 65
A.
Five sets of:
Front Squat x 1 rep
215 / 225 / 235f / 240 / 235
Rest as needed
Build over the course of the five sets to today’s heavy front squat. It does not need to be a 1-RM, just heavy for today.
B.
Five sets of:
Snatch x 1.1.1
95×3 / 115×3 / 125×3 / 135x 3 / 140 x 3
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow.
C.
For max reps:
60 seconds of Snatch (140lb) 2 Reps
30 seconds of Pull-Ups (26 Reps)
Rest 2 minutes and 30 seconds
60 seconds of Snatch (135lb) 5 Reps
30 seconds of Pull-Ups (25 Reps)
Rest 2 minutes and 30 seconds
60 seconds of Snatch (115lb) 8 Reps
30 seconds of Pull-Ups (26 Reps)
Snatches felt pretty horrible, bad mechanics and weak!
But on the bright side eventually things will click.
“
A) 125/135/140/140/140#
B) 55/60/65/65/65#
C) Scaled all sets to 65# – 3/11, 4/13, 4/10
Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
Rest as needed
Build over the course of the five sets to today’s heavy front squat. It does not need to be a 1-RM, just heavy for today.
55/65/75/80(F)/78(PR!)
B.
Five sets of:
Snatch x 1.1.1
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow.
35/40/43/43 miscounted and only did 4 sets…I think. These felt really heavy…I guess that’s what happens after a 3 week break.
C.
For max reps:
60 seconds of Snatch (185/125 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (155/105 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (135/95 lb)
30 seconds of Pull-Ups
Scaled to 45kg/40/35 on the snatch and still felt really off on my snatches…
1) 0/8
2) 3/6
3) 4/7
Not happy with the conditioning piece, but felt good with the front squats and the lighter snatches. Glad to be backin the gym!
A.
225-255-275-285-295
(Had to back do back squat in place of front squat, Noah’s 5 year old son wouldn’t let me front squat because it’s not safe)
B.
115-135-155-165(F second rep got 3rd)-175
C.
0-185 Snatch
28-Pull Ups
6-155 Snatch
23- Pull Ups
7-135 Snatch
A) Front Squat 85K, 90K, 95K, 100K, 102K (failed)
I need to work on ankle flexibility. I think that’s a very limiting factor for me.
B) Snatch 1.1.1×5: 35K, 40K, 45K, 47K, 50K
C)
60secs Snatch 50K
30secs Pull-ups
1 snatch (4 additional attempts – all failed)
8 pull-ups
60secs Snatch 45K
30secs Pull-ups
6 snatches
8 pull-ups
60secs Snatch 40K
30secs pull-ups
8 snatches
6 pull-ups
I’m a day behind, just coming off the flu. I’m new to the site with Mendy. W train together at CrossFit ICE in St. Louis Missouri. Today, needless to say was a little rough, pretty weak and fatigued from being sick but loved the combination. I decided to jump in with your programming at the beginning of the year knowing that gymnastics is a serious weakness of mine. I am loving the programming CJ and can’t thank you enough for allowing others, myself to be apart of all the fun. Thank you very much. I’m looking forward to seeing how far I come these next couple months and next year in my gymnastics and overall CrossFit abilities.
Front squats (focused on popping out of bottom)
143/153×2/163/173/183missed
Snatch
83/93/103/113missed third rep, wasn’t tight in bottom of squat/113
For Reps:
123 Snatch – 1/1miss/1/1miss/1 = 3 reps
12/7= 19 Pull-ups
103 Snatch – 5 touch go/4 touch go =9 reps
7/3/2=12 Pull-ups
93 Snatch – 6 touch go/2/1/1/1 = 11 reps
4/3/2=9
Total Snatch= 23 reps
Pull-ups= 40reps
Did this workout with Lulu. I think I performed well for me considering my energy levels have been quite low due to work committments…
a) 225/275/295/305/325
b)135/155/175/185/195
c) 7/21, 10/20, 13/15
In hindsight, transition times were key.
A) 205/225/235/245/245(f)
B) 115/125 (failed 3rd rep)/125/125/125 (failed last two reps) – really trying to work on catching this low
C) 155lbs 0 (got 1 in warmup),7/ 135lbs 7,16/ 115lbs 9,15
A.
205,215,225,235,240 (New PR)
B.
80,80,80,75,75
C.
Subbed pull ups with rowing. RIght shoulder hurting a lot on pull ups.
5, 145m
6, 143m
7, 140m
Additional Work:
Find 1RM Chin Up w/ 2sec hold at top (~35)
Set 1 – 5 reps @ 85% ARM (205)
Set 2 – 3 reps @ 90% ARM (215)
Set 3-4 2 reps @ 95% ARM (227.5)
Set 5-6 – Max reps @ 85% 6,4