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Wods for Thursday and Friday 1-16-14 and 1-17 -14

January 16, 2014

First off, thanks to all of you who have posted your scores, and shame on those of you who dont.  You see that those who do post were able to reference their scores from the last time we did this workout 10 months ago.  The commentary is welcome fun.

WOD for Thursday

8 min.  Squat Clean From the high hang. For technique.

8 min.  Squat Clean from the hang. For technique.

8 min.  Squat Clean from the ground for load 3 attempts at a one rep max.

15 Minutes, monostructural/recovery pace.

Friday

Triple Metcons

8 min AMRAP– 10 Ring Dips/Backwards Tire Drag 1 length

rest 5

8 Min amrap– Airdyne calories (20/15)  2 Rope Climbs 

rest 5

8 Minute Amrap

30 KB Swings 24/16 (eye level) 10 Burpees.   

 

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39 comments

  1. Catalyst stuff
    Front Squat – 85% x 2 x 5
    225×2
    235×2
    245×1

    Snatch – 75% x 3 x 3, 80% x 2 x 2
    115
    125

    Jerk (hold split 3 sec) – 75% x 3 x 3, 80% x 2 x 2
    160
    170

    I did not get to work the clean drills but did attemp a heavy clean. I got 215 and failed at 225. My technique is no good. I try to power everything. I need to harness the skill of Aaron and start getting under the bar.

    50 weighted ghd sit-ups

    100 double unders for time: new PR 57 seconds.


    • Jeff – for what it’s worth, the clean drills today really helped me as far as technique goes and the pointers from Brock and Whitney especially helped. Maybe try a heavy attempt again after you do these drills.


      • Will do. The high hang is a good technique driver.


  2. Clean – 90. 90 felt light, or at least not that hard, but totally bombed at 100 and 95.

    Rowed 2,000m – somewhere in the 10 min mark.

    Not feeling it today.


  3. Clean 135 I know weak… but my form is getting a little better

    10 min ad 159 cal
    5 min row 80 cal

    Bench press close grip
    135 x 10 x 2
    185 x 10
    225 x 6
    195 x 10
    185 x 12
    165 x 15
    155 x 15
    145 x 15
    135 x 15
    Shoulder shrugs
    135 x 10
    185 x 10 x 4
    dumbbell shoulder shrugs
    60 x 10 x 3


  4. 185 max clean (real ugly)


  5. Big day for me…..

    Finally pushed through my fear of getting under 225 on the clean, it pissed me off that it was so easy.


  6. Squat Clean From the high hang = 50, 70, 80
    Squat Clean from the hang = 70, 80, 90
    Squat Clean from the ground for load = 95, 100, 105

    Monostructural/recovery pace = 15 minutes on the treadmill with variying speed and incline then 5 minutes on the Airdyne with 4 minutes of 20/10 tabata work and 1 minute of cool down.

    Andrea PR’d her squat clean at 140 or 145!! Yay Andrea — tell “40” to stick it! 🙂


  7. Full Squat Clean PR – 215


  8. Clean = 115 – dumb blond moment thinking I was using the 45lb bar & was surprised that 130 was so easy, until Brock reminded me that I was using the 30lb bar…duh…

    Then did tomorrow’s work since I won’t be here:
    8 min AMRAP kb/burpee: 4 rounds even
    8 min AMRAP ring pushups/tire drag: 5 rounds + 8 rpu
    8 min AMRAP airdyne/rope “climb” scaled: a pathetic 2 rounds – I was done by this time


  9. First day back actually doing the WOD
    Cleans are rusty for me but managed to get 90lbs at the end

    Core work instead of cardio


  10. Squat clean = 305


  11. Squat clean –> 155 (PR 165)

    Work
    • 100 DU –> 3:30 (DU’s kill me)
    • 7 min on bike and I think I burned about 50 calories (I despise the bike and went very slow)
    • 5 min in row –> 1138 @setting 10
    • 50 GHD sit-ups with 10lb ball


  12. My attempts at squat technique were simply, contemptible, and probably horrified onlookers. Brock, my apologies for temporarily devaluing the CrossFit brand.

    I did manage to bike for 10mins at 144 cal, and row for 5mins at 62 cal.


  13. Squat Clean 140 (PR)
    Row, jump rope (alternating one leg/both), bike

    Andrew


    • “Andrea”


  14. squat clean 185
    then Rowed 3000 meters


  15. Squat Clean at 215.. Failed at 235.. I didn’t have good form at all today..

    Rode the arydyne for 10 minutes.


  16. Ring dips 70
    Bike 3 rounds +13 calories
    Kettle bell 185


  17. Friday was tough, I’m so out of shape.
    KB/burpee – 135
    Regular push-ups / tire – 70
    Bike /scaled rope – 3 rounds + 3 cal


  18. Friday
    In this order: Bike/Rope = 3 rounds + 12
    KB/Burpee = 149
    Rings/tire = 62


  19. Friday:
    RIng Push Ups/Tire Drag – 5 rounds = 60
    AD+Rope Climb = 3 Rounds + 16 Cals
    KB + Burpees = 117
    Weighed in @ 205.4 down from 211.8… and I think I see an ab.


  20. Missed out this morning.. ran 5 miles at home instead but yesterday’s clean work was a great learning opportunity but was only able to get under 105… Long way to go still…


  21. Tough week in general, feeling a little tired
    Rings/tire 72
    AD/rope 2 rounds 20 cal this was weak 😦
    Kb/burpees 178
    standing fly
    15 x 10
    20 x 10
    15 x 10
    Shoulder
    military press smith machine
    rear
    95 x 10 x 3
    115 x 10 X 2
    front
    95 x 10 x 3
    115 x 10 x 2
    Seated fly
    upper
    110 x 10
    lower
    110 x 10
    upper
    130 x 10
    lower
    130 x 10
    pull-up 10 x 3
    dips
    10 x 3
    elliptical 20 min. 250 cal


  22. Today was rough, this stupid cold is making it hard to breathe which totally sucked – especially during that damn airdyne. I hate those things BTW.

    rings/tire – 70 (ring push ups). Had strap issues with tire
    AD/rope – 3 rounds + 11 cal (rope pull from floor)
    kb/burpee – 150


  23. 7am
    Power Clean + Push Press – 75% (of PP) x 2(2+1) x 3, 80% x 2(2+1) x 2
    115×2
    135×2
    155×1

    Snatch Push Press + Snatch Balance – 70% (of snatch) x 3+1 x 3, 80% x 3+1 x 2
    115×3
    125×2

    Clean Pull – 95% (of clean) x 3 x 5
    – 205

    Add
    Cg Bench
    10@115
    8@135
    6@155
    4@175
    See more at: http://m.catalyst athletics.com/workouts/cycle.php?cycleID=47#sthash.N6OwqqJ1.dpuf

    12:30
    Kb/burp 220

    Ring dip/tire 74

    Airdyne/rope 3 full rds + AD + 1rope


  24. Triple Metcon – started with B and went in order from there as per Brock. My scores:

    B) 3 full rounds + 3 calories on the AD (scaled the rope climb)
    C) 115 (2 full rounds + 30 KB swings + 5 Burpees)
    A) 48 w/ring pushups (4 complete rounds)

    The KB/burpee was the toughest in my opinion from a mental standpoint. I did the first round of KB swings unbroken, but had to split the others up in sets of 10. Couldn’t believe the leg fatigue from the backward tire drag impacted my ability to do 10 ring pushups, but it did slow me down. I was having a hard time keeping my thighs stiff for the pushups…they kept cramping up.


  25. Thursday- squat clean @95lb. as my max rep. In November my max rep was 65! So excited!


  26. Friday-
    ring dips(scaled to push-ups)/tire drag= 69
    15cal/2 rope climbs(scaled)=
    3rds+15cal+1 rope
    30 kbs/10 burpies=
    173


  27. Ring dips off box /tire drags 5 rounds, air dyne /ropes 2 rounds, kb/burpees 150


  28. Kb/burpee- 194
    Ring push-up /tire- 5 rds 5 push-ups
    Bike/rope -4 rds 4 calories


  29. Thursday–85 for clean

    Friday- KB/burpee- 171
    Ring Dip/tire- 60 scaled to ring PU
    Air/rope- 2 rounds +15 calories


  30. Ring dips+ tire 61 reps
    Bike + Rope 3 complete rounds
    KB swing of death + falling to pieces on the floor I mean burpees 115reps?


  31. Triple Metcon as follows

    1st– Ring Dips/Tire Drag (Sub 5 Ring Muscleups) 70 points (5 rds plus 5 Muscleups @ 2 pts each)

    2nd– Airdyne/Rope. 3 rds Plus AD plus 1 rope climb

    3rd– KB Swings/Burpees 164



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