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March 18, 2014 – Competition

Workout of the Day
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds

Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed

Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets

If you performed your set of 10 at 75% last week, go to 77%.

Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6
REMINDER – If you performed 14.3 on Sunday or Monday, you may need to skip today’s training altogether or modify to make it appropriate based on how you feel. Be smart, and don’t jeopardize long-term progress.

  • Tia Svendsen Wright

    A) done
    B) up to 120. Holy sore from yesterday’s 14.3
    What a mess!!!!
    C) 10 at 205
    D) got 4-5 mu’s every round except the first I did 3

    CJ do you have a preference on false grip or not?
    I have both, and don’t know which one feels more efficient.

    • Andy Buckman

      Tia ,
      Thoughts from a former gymnast: The standard grip requires actually rotating the palm over the ring during the transition, hence a relaxing and then retightening of the hand which I feel leads to faster grip fatigue. A slightly more powerful kip will also be needed to lift the body while the grip is relaxed and the hand is rotating. When in a hurry or if you have to jump up to the rings though, you don’t want to worry about setting up a false grip before each rep so standard is a bit faster there.
      The false grip takes a few seconds longer to get into position for each rep, even when you can easily reach the rings, so if you are doing singles, be sure to get back to the rings quicker to allow for that. Once set, hand position on the ring doesn’t change which allows you to roll through the transition directly to a fully bottomed out dip position using a minimal kipping effort. Yes the dip is a bit harder from there but for most of us, just getting the transition is the hardest part. Mastering the knee pump kip on the dip is key to this as well.
      I try always to use false grip if I can as I feel it is more efficient for me but sometimes sweaty hands or a smooth ring surface prevents it. It is good to be able to do both but I’m in favor of the false grip.
      Hope this helps!

      • Tia Svendsen Wright

        Awesome okay!! Kinda how I was feeling, thanks for putting it into words!
        Got the knee pump down. Thanks for that Andy!!

  • Noah

    B. Up to 225, felt like I haven’t snatched in forever and it showed
    C. 5@305, 3@345, 2@365, 1@385, 10@320
    D. Done, 6 muscle ups each round. All unbroken

  • Bryan St. Andrews

    A. 2 0f 6 rope climbs legless, irritates elbow a little

    B. snatches up to 185#

    C. rounded down 235×5/265×3/285×2/305×1/then 255×10

    D. scaled to 6 rounds of each – all hang cleans ub in 26-30 seconds

    muscle-ups did 4/4/5/5/6/6

    *for 1 day after redoing 14.3 I’ll take it

  • EfrainEscoto

    B. 135/145,155f,160, 165f on 3rd, 170×2 failed on 2nd snatch
    C,230, 265,280,300 skipped 10s hamstrings and posterior back are tight from 14.3
    D. did 10 hang cleans RX, and 3 Mus UB

  • Kevin Cherrick

    Did 14.3 Monday (135) but felt pretty good so trying to get back in the rhythm after first 3 weeks of the Open.

    B. 165/185/195/205/205
    C. off 410. 10 reps at 315 which I did last week as well. Last week I was sore from squatting Wednesday through the weekend, highly unusual.
    D. done. All HSC unbroken at 22 seconds
    MU’s were 4 for the first 6 rounds, then 3. No real reason to drop to 3, just out of breath and lazy. Felt pretty good.

    Nice to get a sweat going.

  • Justin Hanson

    Did 14.3 yesterday morning, kept it light and didn’t force anything.
    A. No rope. Muscle up form work, L sit 30 seconds
    B. 95lb worked on speed and form
    C. 185/225/245/265/205
    D. All hang clean UB @95lbs-MU’s 4/4/4/4/3/3/4/3/3/4

  • Frosti Gylfason

    A.done With 2x legless climbs Bach round
    B.75kg 75kg 80kg 80kg 85kg felt good so i went for my
    Old år 95kg feelt easy
    c.based of 180kg
    D.done.first 5 rounds i did 6 mu unbroken after that
    I could not finish Did 4and 5 each round

  • Karla Nicole

    A. Tried legless for the first time today… that will have to go on my goal board!
    2 climbs/45 seconds
    C. 170,190,205,215,180
    D. Scaled 2 MUs each round (Only got one on round 7 then re-grouped). Really worked on just dropping under the bar rather than anything else and averaged 19-20 seconds on the cycling.

  • Gilgamesh

    A. Done–Subbed rope climbs for 9 towel pull ups.
    B. Worked up to 125#
    C. Done based off of 280#..set of 10 gave me some trouble
    D. Skipped. Did some pyramid bicep curls with my team instead.
    We all did 14.3 yesterday so today was a go through the motions day..pretty lethargic and wiped out.

  • Al

    A. Skipped ropes. Biceps fried. L- sits done.
    B. Done off 325 (last set 230 x 10)
    C. 135, 145, 155, 160, 165 (fail last single)
    D. 8 7 7 7 7 6 6 6 6 6 squat cleans
    3 muscle up every set

  • Robban

    A. No rope, subbed w 10 strict sup PU’s x2
    B. 70, 75, 80, 80, 80kg
    C. 130, 145, 155, 165, 135kg
    D. Done w 3MU’s and 40kg to keep pace high

  • Trey Heyward

    A. Done
    B. 95#, 115#, 135#. Form felt very good for a change.
    C. Done off 350#
    D. Tough. HSC went 10, 7, 5……
    3 unbroken MU’s each round.

  • Julie Beaumont

    A. Done with legless rope climbs to 10′ (from floor so about 6-8 pulls)
    B. Worked up to 52kg
    C. Scaled due to issues with hip/butt figure some squatting is better than no squatting
    D. Did hang power cleans because I could not squat, was having a hard time with this one. Sets 1-5 10 HP cleans and 2 MU’s per round. Started to fall behind so did rounds 6-10 on 90 sec intervals with 10 cleans (still on the minute) but gave me a little breather for the MU’s which are still a huge weakness for me – did only 1 MU on last round for a total of 19

  • Sammy

    A. first time being able to do multiple legless without fail! L-sits felt good to!
    B. 159.5 x 3
    C. Done off 308
    D. Was an easy load to move, MU feel great!

    14.4 prediction is 11.5!

  • Sarah Williamson

    A. Skipped, will try to get in some strict pull ups and L-sits today
    B. #105; #110; #115; #120 fail second; #120 hit 1; f; hit 1; #115; #115
    C. 5x#155; 3x#185
    stopped there
    D. Started with 2 MU’s the first 2 or 3 rounds, after that 1 MU at a time, I missed a few minutes in there. Overall a sluggish training day.

  • Roque Corona

    Rope Climb: 2 legless, 1 legless + 1, 1 legless + 1
    Tuck Sit: 30s, 30s, 30s (broken up with one rest)

    B. 95 lb, 95, 100, 100, 105 (failed last 2 reps)

    C. 10RM @ 270 lbs

    D. Only got through 8 minutes @ 95 lbs. Just didn’t have the energy. Fuck.

  • Raphael Hamad

    A Done
    B Up to 60 kg, stayed light
    C skipped, retried 14.3 yesterday back is fried
    D Done as power, all sets completed except one failed MU round

  • Kristi Eramo

    A.) Done, did two rope climbs legless each time. Did 30 sec L Sit. Lsits are still a struggle.
    B.) Snatch – 75/85/95/105/105 …. not feeling the best today
    C.) 165/190/200/210/180 (broke in 7 and 3… legs were tired )
    D.) Done- did first two sets w 4 MUS unbroken then switched to 3 MUs and did all unbroken each round. This was fun and tiring.

  • Pauline De Valensart

    A. Done. Only did one legless but couldn’t reach the top. Used my feet again for the rest.
    B. Snatches : 35/37.5/37.5/40/40
    C. Done based on 85kg
    D. Done (bar MU with the small band, all UB. hang clean UB too).

  • Matt Irwin

    A: no rope, did max reps strict weighted pull-ups with 26# vest
    14, 13, 12
    L-sit: 45s, 45s, 45s (all 3 rounds unbroken)
    B: 135#-140#-145#-150#-155#
    C: Back Squat
    D: Done. 10 hang squat cleans (all 10 rounds unbroken)
    4 bar MU rounds 1,2,3,4,10; 3 reps in rounds 5,6,7,8,9

  • NickLove52

    Scaled the session because I did 14.4 yesterday.
    A) 3 rounds : 10 TTB
    30 sec LSit
    B) built to a heavy 3 rep touch and go power snatch 185#
    C) skipped back squat
    D) completed the emom – 3 muscle ups/ round

  • Melissa Meade

    A. Done- regular rope climbs, not legless
    B. Worked up to 85#
    C. 125# / 140#/ 150#/ 155#/ 135#
    D. Done- 10 hang cleans all done in 27-32 sec unbroken, subbed 3 C2B/3 T2B

  • zach

    A. Done 3 legless each round/ l-sit on rings 30-45 each round
    B. Did power snatch+2 squat snatch. Built slowly to a max of 205 for this complex (missed 215 on first squat snatch) then took 90% (195) and did the complex for five sets.
    C. Done based off 375
    D. Done unbroken squat cleans throughout/6bar muscle ups unbroken throughout.

  • Andy Buckman

    A. Done – Used legs on each as I need practice with technique.
    B. 125, 135, 145, 155, 165
    C. 225, 250, 265, 285, 235 x 11 Used 310 to calculate but rounded up numbers a bit on each set. Need to retest the PR.
    D. Done – all cleans unbroken. Did 6 unbroken MUs through round 7 then did 2 rds at 4, 2 and the last round at 3,1,1,1. Was a very long and tough one to get through.

  • Ian A

    A.legless x 3. L sits were broken
    B. 135-175 failed last 2 reps
    C. Off of 350. 10 reps at 265. Terrible
    D. Done . 3 mu . Last round 4. Wanted to quit so bad.

  • Sean Lamb

    A. Done sub L-sit pullups for rope climbs
    B. up to 85kg
    C. 255/295/310/325/275
    D. got 7 1/2 rounds with 4 MU in the 20 mins

  • LP Boudreault

    Kept it light today.
    A. Done
    B. Muscle Snatch 5×3
    C. 3×5 Squats at 70%
    D. Did 12 Calories of rowing instead of cleans. MU 5 until 7th round…2×4+1 & 2×4

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  • Rasmus Frederiksen

    A) did 2 sets of
    2 legless rope climbs
    20/20 sec L sit
    B) worked up to 60kg but kept failing. Easy strength wise. My technique suck!
    C) based of 140kg // 10 reps with 107kg (77%)
    Squat Cleans (50kg): done,done,8 reps,rest,done,6 reps.
    Muscle Ups (4 reps): done,done,done,rest,done,done.
    Failed already on the 3rd rnd of cleans so rested and tried again until failure.