Workout of the Day
A.
Two sets of:
Strict Handstand Push-Up x Max reps
Rest 20 seconds
Double-Unders x Max unbroken reps
(stop if you hit 100 unbroken)
Rest 2 minutes
B.
Six sets of:
Snatch x 1.1.1
Rest 2 minutes
C.
Three sets of:
Snatch Pulls x 3 reps
Rest 2 minutes
D.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 GHD Sit-Ups
A) 12/100. 11/100
B) snatches yesterday. Emom for 30min I varied reps from 3-1 hitting 77.5 x 1.1.1. 82.5 x 1.1 and equaled pr on 24th min 90×1. Finished last 5 minutes with 5 touch and go on the minute.
Great fun and felt awesome.
C) 120 x 1.1.1 for 3 sets
D) 7:28 unbroken rounds 1-3, round 4 15/9, round 5 12/6/6. Grip and forearms fried!
Am I right in saying American kettlebell swings?
This weekend I finally got to compete in my regional and it went well. Last year I placed 22nd, this year 7th. Thank you CJ for providing the regional specific programming and helping me (and all the others) perform as well as we did!
I’ts been 5 months since I started following this program, and I’ve had a great time in addition to good gains in overall fitness. It helps a lot to see how all of you are doing it, where you break a set and where you are able to push – that gives me something to strive for
I’ll be taking some time off now, doing some of the regular WODs at my gym, play around outside etc. and then I’ll return to following this program strict working towards 2013!
Congratulations Chris!
Awesome Chris!
Congratulations buddy! It’s been great to have you as part of the online community. Rest up, have some fun, and I’ll look forward to having you back when you’re ready to train hard for 2013.
Great work Chris, I was following you and Christian all weekend.
Thanks guys! =)
A.19,50(single)-18,50(single)
B.worked up to 67.5kg(felt heavy)
C.130kg
D.07.57 min 24 (heavy banded kb swing 24 kg, 20 reg situps..
A: 12/73
9/33…got caught on a rack
B: 83×3/93×3/103×3/103×3/108×3/108×3
Snatches overall felt good, I tend to start to get impatient at 103# and pulled early on every 2nd rep, 3rd was always better though.
C: 3×3 @ 123# Again really focused on not pulling early here! Still kinda hit or miss, just not patient enough!
D: 8:45…woah! Rounds 1 and 2 felt easy then I don’t know if I started holding my breath on 3 or what but my grip died and my heart rate got seriously jacked up!
Had to take the weekend off to be in a friend’s wedding. Back at it today.
A)6 and 49; 2 and 24
B)Snatch 1.1.1 x6 all in lbs.
45-65-85-95-115(2)-115(f)
C)Snatch Pulls X3
135-135-135
D)12:39
WOW! My conditioning is crap! Had no “go” today.
A. 3/90, 3/96. Felt like cement shoes were on today
B. 135, 155(failed third), 155, 165 (failed third), 165, 175(failed third)
C. 195, 205, 215(105%)
D. 10:34 Rx. All unbroken. Not sure how I could catch some of you guys and girls here. Great scores, I think I’m waiting too long between rounds.
A. 22/86, 12/52
B. 135,155,165,165,175 – working on pulling myself under the bar, which is a big weakness of mine.
C. 215,225,235
D. 11:46 – Subbed the GHD’s with Toes to Bar. Forearms were smoked.
A. 22/100- 15/100
B. Worked to 155 by the 3rd set and stayed. Wanted to go heavier but my 3rd rep kept lookin ugly today.
C. 205-225-225
D. 7 min even
A. 12/28, 9/30, had to mod to 1 abmat, coming back from elbow issue
B. 135#, resisted the urge to go heavier, wanted to take it easy on elbow.
C. 185# sn pulls
D. 15:04, rx, had to break up kbs
nice meeting you this weekend, CJ, great work with your athletes.
A. 5/50, 4/49
B. 35/45/55 – focusing on form, a bit rusty with my snatches.
C. 55/65/75
D. 15:35. First time using 24 kg! Reps of 10 on rounds 1-2 w/ KB, then 6 X 4 rounds 3-5.
A: 18/100, 15/100
B: 135/155/165/185/185/195(failed 3rd attempt, but made 4th)
C: 225X3
D: 12:10
A) 12/100, 9/40
B) 115, 125, 135 fx2, 125, 135 f all 3,
Way off on these, no speed today
C) 135, 155, 165
D) 10:59, (15 of the swings with a 24k) only 1 32k at StoneWay.
Did a lot of mobility and some active rest, still recovering from a weekend competition and then”Daniel”.
Gonna be MIA until next week, heading to Jamaica for a little relaxation. Keep hittin it hard y’all!
A.
8,8
Singles 49,56
B.
95 to 145#
C.
205 to 225#
D.
9:17
A. 29pr/37, 24/54
B. 95, 135, 155, 165, 175, 185
C. 185, 205
D. 10:44 – we didn’t have enough 70lb KB’s so I used a 75 pound BB with narrow grip, and didn’t let it touch the ground between reps. So it was like a narrow snatch without touching the ground.
A. HSPUs: 7 and 6
Skipped double-unders
B. 145, 155×2 (Fail on 3rd), 155, 165×2(Failed on 3rd), 165, 175(F)
Despite my numbers, felt pretty fast getting under the bar today.
C.175×3, 195×3, 205×3
D. 11:07 Rx’d
Unbroken KBS 1st rnd, then 12/12, 8/8/8, 6/6/6/6 and 10/8/6
GHDs were unbroken 2 rounds, then 8/4 for the rest of the rounds.
This one killed me today.
A. 23/8 , 14/24 (HSPU/DU’s, tripped up early on both sets of DU’s)
B. 175/185/195/205/215/225(2 reps)
C. 225 all sets
D. 8:42
CJ, I saw you at the Northwest Regional this weekend and did not get a chance to say hi, but I have been following your program for the last month. A couple of my teammates at Cascade Crossfit will be following your competition blog this year. Thanks for your help!
A) 12 / 100 unbroken – 10 / 100 unbroken. Sure felt the few pounds ive put on since regionals.
B) 85 / 95 / 105 / 115 / 125 / 135. 3 x T”n”G from the hang. I had to doi this at globo gym so dropping was not an option
C) Skipped
D) No clock but got through it
A: 20/100 20/100
B: 155/165/175/185/195/200 (Power Snatch)
C: Skipped
D: Skipped
Finished with
6 sets of 2 rep Back Squats @ 335#
A) 19/94 15/44
B) 165/175/185/195/205-failed 3rd rep. Thumb nail tore from my
Hook grip
C) 225 all three sets
D) only able to do three rounds because I had to coach a class. Also had to sub v-ups for GHDs. I want to revisit this one at my other gym. Cascade CrossFit all the way!!!
A: 14/53, 10/23 – Did HSPU strict and felt really good. Definitely getting better at them.
B: 115 lbs., 120, 125, 130, 135, 140 – felt yesterdays pull ups on first few sets but felt stronger and more consistent on this lifting sequence than previous times we’ve done it
C: 205 lbs.
D: 13:23
A)
24 Strict HSPU (PR!)/18 s. HSPU
78 DU/100 DU
B)
snatch- 1.1.1
115/120/125/135/140/145
C)
snatch pull
135/155/165
A. 4/42, 7/26
B. 95, 105, 105, 105, 105, 105
C. 125 lb every set
D. 13:48