WOD 4/8/14
8 Minutes of Hip/Lumbar/Glute/Hamstrings/Calf Mobility
A- WU- 800M Run @ 60-90% RPE + Dot Drill all 5 Times Each Pattern
B- DeadLift- 10 Minutes To A Heavy Single + 10 Rounds of: 2 DeadLift @ 80% of above + 3 Seated Box Jump (20″-30″/18″-24″); 60-90 Seconds Rest Between Rounds -15 Minute Cap
C- For Time: 100M Broad Jump/100M Walking Lunge
D- Banded Good Morning- 100 Reps NFT
7am conjugate:
B: Conventional DL – 20 mins to heavy single
135/185/215/245/265/275/285 ugly
10# shy of my 1RM.
C: 3×8 stiff legged sumo DL @ 70% of sumo 1RM
Used conventional DL 1RM, worked at 195.
D: 3×15 banded russian KBS – used white KB, thin black band. learned that my KBS form is crap, who knew?
E: 3×10 GHD situps. need to squeeze glutes on these to mitigate strain on low back.
I wouldn’t say your form is crap on the kb swings, next time you do them they will be easy as cake.
Push press against purple bands 8*3@95 (~145)
Bench press mid grip 1*5@260
Kipping pull ups plus 10lb ankle weights(20lbs total) 3*max reps 12/12/13 (this was more difficult technique-wise than physically demanding)
Flat bench supported barbell row 3*10@135/145/145
DB row 3*10@75
Band lat pull down 3*15@ large black
Band pull apart 100 reps@small green
3x400m row
For time (75#)
10 strict press
15 OHS
20 push press
25 front squat
30 jerks
35 back squats
10:18
A- WU- 800M Run 4:04
B- DeadLift- 10 Minutes To A Heavy Single 225# PR
+ 10 Rounds of: 2 DeadLift @ 180 + 3 Seated Box Jump (18″-24″)
C- For Time: 100M Broad Jump/100M Walking Lunge- 6 minutes and change
A: 800m run – 3:17 / Dot Drill (PR’d that shit!)
B: 1RM DL – 135/225/315/345/365
Then 10rds x 2reps @ 305 plus 3 seated box jump 20/30″
C: 100m broad jump + 100m lunge – 5:04
I’ve been trying to pr my dot drill for the longest. Excellent work
Ha!! I have been doing the opposite of a conjugate.
Week 8/Day 4 4/8/14
A- WU- 800M Run= 3:48 @ 80% RPE + The Dot Drill
B- Power Snatch- WU- 5@20+3@40/45/50 + WS- 3/3@56=70 + 3@60=75 + 3/3@64=80 + 3@66kg=83%
C- Power Clean + Power Jerk- 3@60=60/65=65/70=70/75=75/80=80 + 2@85 + 1 Fail + 1@85 + /3@85kg=85% (had to split the last 3 jerks/too slow and tired to get under the power jerk 🙁 )
D- Front Squat- 5@170=65/185=70/195=75 + 5/5@208lb=80%
After having two or three good weeks feeling a little off this week and today was a shit show! Im going to sleep extra and warm up extra tomorrow and hope that I feel better!
A- WU- 800M Run @ 60-90% RPE + Dot Drill all 5 Times Each Pattern – 3:34
B- DeadLift- 10 Minutes To A Heavy Single = 245# PR
10 Rounds of: 2 DeadLift @ 80% of above + 3 Seated Box Jump (20″-30″/18″-24″); 60-90 Seconds Rest Between Rounds – worked at 205#
C- For Time: 100M Broad Jump/100M Walking Lunge – can’t remember my time, but those jumps were awful!
Loved this one – but pretty sure I’ll be hurting tomorrow!
Are we doing Friday night after WOD hang this week?
Hanging out sounds nice but we have Moises, we need to recruit some more kids.
Not jet jet blah – that place sucked
Im pretty sure this combined everything I hate – running, box jumps, broad jumps – thanks 7pm for keeping me going.
A- WU- 800M Run @ 60-90% RPE + Dot Drill all 5 Times Each Pattern – 5:05
B- DeadLift- 10 Minutes To A Heavy Single = 195
10 Rounds of: 2 DeadLift @ 80% of above + 3 Seated Box Jump (20″-30″/18″-24″); 60-90 Seconds Rest Between Rounds – worked at 155#
C- For Time: 100M Broad Jump/100M Walking Lunge – this already hurts, my foam roller is going to be getting a lot of love (hate?) tomorrow
And I say, yes to Friday night hangout. If it stays nice for the end of the week, maybe somewhere outside?
Had about 30 minutes to get I my WOD.
Week 2 day 1
Clean 2 reps @ 35k/35k/42k/47k/47k/47k
1 clean + 2 Split jerks @ 35k/35k/42k/47k/47k/47k
Front Squat – 5 reps @ 35k/35k/42k/47k/47k/47k
Conjugate (aka the hamstring murderer)
Is there also a class that teaches how to type crossfit language? I kinda just guess how….
A – WU – bar complex 5 min amrap 5/5/5/5 hpc/front squat/push press/back squat @ 45 lbs -2+rds
B – conventional deadlift 20 mins to a heavy single -135×2/225×2/275×1/305×1/325×1(PR)
C – sumo stiff legged deadlift @70% of above 1rm = 225# 3*10
D – thin band kettle bell swings 1.5 pood 3*15
E – GHD sit-ups 1*10, also did something similar for 2 sets on the floor holding a 45lb plate overhead
Sent from my iPhone
A) 800m run – 2:56 / Dot Drill
B) DL 1rep – 135/185/225/275/315/335(f) – fugly
10rds: 2reps @ 275 & 3 seated box jump 20/30″
C) 100m broad jump + 100m lunge – 4:59
A) 800m run – 3:09/ Dot Drill
B) DL 1rep – 135/185/225/275/315/335
11rds: 2reps @ 275 & 3 seated box jump 20/30″
C) 100m broad jump + 100m lunge – 5:23