Warm-Up.
3-6 minutes of CARs. Pick your top three areas of need and perform one minute per area.
Followed by…
Every minute on the minute for 9 minutes (3 sets):
Station 1 – Press from Jerk Receiving Position x 5 reps
Station 2 – Tall Jerks or Jerk Balance x 3 reps
Station 3 – Tall Cleans x 3 reps
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build over the course of the 12 sets to today’s heavy.
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)
Here is a very tiny picture of me doing this workout at The Ranch in 2008. I guess this new format doesn’t let me put the actual picture in here…just a link.
https://www.facebook.com/photo.php?fbid=1019703855446&set=a.1019703095427&type=3&theater
I don’t remember my time but I do remember that everyone thought that weight was crazy heavy back then! Notice the taped up hands. Everyone tore so bad that weekend because it was the first time anyone had done C2B and the pull-up bars were 120 degrees.
https://www.facebook.com/photo.php?fbid=1019703815445&set=a.1019703095427&type=3&theater
I wasn’t able to find one of Nichole Kribs on the podium in 2007!
Thanks for sharing Michele. Awesome to see that in relation.
So cool to see! Thanks Michelle!
Great pics Michelle…I noticed we can no longer just post pics. I also noticed that I no longer get any notification if someone makes a comment on my post..is there anyway to change that? I feel like we all don’t communicate as much as we used to.
I believe they changed that so you should get an email notification when someone comments on your post.
I’m starting a list of things to ask about with the new format. These have been added!
Yay M!!!!!!!
Where’s your podium pic?
Oh gosh I don’t know! I need to dig that up!
That’s awesome! Thanks for sharing!
A.
Did jerks only – 100kg, 105,110,115,118, 120,123,125,128,130, failed on 133kg so stopped there.
B.
RX – 4:56
I wanted Sub 5 and made it. 8 reps after 1 min, 14 in 2, 19 in 3, 24 in 4.
Lower back, legs and lungs on this one!
A.135,155,165,175,185,195,205,215,225,235,240,245(1.x) missed the last jerk
B. 6:49
Reps 10-20 seemed to last forever for some reason. Maybe it was completing the first 10 in 1:10? Squat cleans definitely are not my jam.
Been dealing with some insomnia the past 2 weeks and I don’t know why! Any suggestions on how to handle that? I try to go to bed at the same time every night, take magnesium/calcium daily and read before bed. But I am not falling asleep and last night I didn’t get to sleep until about 2 or 2:30 am. So I didn’t workout this morning but let my body rest then went on a 3.5 mile run. I am PUMPED because I am not a good runner but I ran an average 8:40 pace, which is a PR for… Read more »
This sounds terrible .. I am typically riding the line of sleep deprivation and dont have issues. But it sounds like you are doing many of the normal good things to sleep well. Any chance you are overtraining? I have not done it in years but I used to monitor my morning HR before getting out of bed to look for it to increase as sign I was doing too much. (Triathlon training) little different beast but I think crossfit peeps are susceptible as well. Just a thought as something to look into. Good luck!
Very helpful, thank you!
Is there anything particular that you are stressed about? About 18 months ago I jumped into the Headspace world (a recommendation from the Invictus blog) and really benefited from the results. Unfortunately I don’t meditate as regularly as I used to but it still provides me balance and confidence even when I still have sleepless nights. I hope things improve for you Nichole!!!
I forgot about Headspace! I will give that a try, thank you!
Hi, sometimes when one workout hard the body reaction over is overheating (once in a while it happens with miself too). I agree with the collegue that wrote bellow, as a sign of overtrainning. Apart from that, try to avoid the white light from screens (television, smartphones etc) sometime bafore to go to sleep. Make your room as dark as possible. Turn off your cellphone or let it out of your room. If it is an issue for you, avoid coffee during afternoon. This estrategies may help eventualy!
Very helpful, thank you so much!
Long day at work. Squeezed a sandbag partner workout at lunch.
60 thrusters
60 power cleans
60 ground over shoulder
60 bag facing burpees
Partner B ran 50m shuttle runs while partner B worked.
May 13 WOD A. 2 Snatch Lift Offs + Snatch from Mid-Patella 35#, 45, 55, 65, 70, 75, 80, 85(F,F) ***These got really heavy really fast with the pause on each lift off. I also did last Friday’s LEG WRECKER yesterday so I had NO power in my legs today. B. 2019 CrossFit Games Age Group Qualifier Event #5 – SUPER MODIFIED – 5:07 30 Alt DB Snatches @ 35# – UB 30 Strict HSPU w/ toes on box – 10/7/8/5 (first 17 were WAY to slow..picked up the pace for the last 13) C. Max Strict Pull Ups UB… Read more »
A. 185, 205, 225, 235, 245, 245, 255, 255, 255, 265 (f on jerk, threw the bar high enough but too far in front), 265, 275, 285 (f on clean).
B. 5:34. Broke in singles, squat clean into a jerk (no dip before jerking). Focused on technic because squat clean have been the worst for my back. Done with 0 pain.
C. Extra landmines russian twist and toe touches
D. 3 rounds of 20 ghd sit ups, 8 strict pull ups, 8 biceps curls.
Great day overall.
I did yesterday’s because yesterday I worked out at a gym without an assault bike so…. Scapular Push-Ups x 10 reps Y’s, T’s & W’s x 5 reps each Followed by… Two Sets: Assault Bike x 30 seconds Rest 30 seconds Waiter + Farmer Carry x 40-50 yards per side Rest 30-60 seconds A. Every 2 minutes, for 10 minutes (5 sets) of: Strict Press Set 1 – 70# Set 2 – 75# Set 3 – 80# Set 4 – 85# Set 5 – 90# 2 Sets: Strict Press x 8 reps @ 75# B. I mis-read the ‘rest 90… Read more »
A. 75/95/105/115/125/130/135/140/145/150(f)/150/
. 155(f)
B.4:32
Happy weekend everyone! ?
Beast.
Thanks Martin! You too, your A was crazy strong.
I second Martin’s response….DAMN ANIKA!! GREAT to see that you have your own post now!!
Thanks Candy! I was always just too lazy to create my own profile – and if I were still under Luke’s, he would’ve posted a profile pic, which I cannot figure out how to do! Great job today, that workout looked like a nasty combo.
A. Worked up to 185lb, focusing on technique
B. 5:17 at 105lb
Scaled part B so that I could maintain some level of intensity. Squat cleans for reps are definitely a weakness for me.
C&J E2M
95lbs, 115, 125, 135, 145, 155, 160, 165, 170, 175, 180*PR, 185(f)
5lb PR today. Pretty pumped as my 175 popped up with ease. 180 was a bit harder and not as clean with the jerk but it went!
B. Yesterday’s work
1min AB cals 29, 24 20
1min push ups 27, 25, 24
1min row cals 15, 16, 16
PR Star! Congrats!
Congrats on the PR JB!
Thanks Candy! Hopefully you get this as a notification email as well..
A. Up to 225 squat clean w/push jerk
B. Rx 6:57 – this was definitely a Friday type effort, tried to avg 5 reps per min but fell off. Squat cleans were more taxing than I anticipated after doing A.
Absolutely, the squat was gone after the first half at latest. Strong work today!
Great stuff, esp hitting 225 with just a push jerk
Yea, I game planned the 5 reps / min too, which seemed so realistic until at the 2:00 I just got only my 9th rep and was having a mild aneurysm
Left ankle healed ok after wednesday twist. It isn’t 100%, but will be after a weekend resting.
I didn’t have a lot of free time today, so I did the class programming
A) Every 2:30′ for 12:30′ (5 rounds) – Deadlift
2 x 8 reps @ 225
2 x 6 reps @ 245
1 x 4 reps @ 260
B) 5 rounds for time
10 alternating 50lb dumbbell snatch
12 HSPU
10 T2B
+ 600m rowing
11:41
Glad to hear the ankle is on the mend!
a 165 185 205f 205 215 225 225f 215 215 215 215 215
b 9:17
Good morning everybody…
A. 135/145/155/165/165/175/175/
175/175/175. shut it down here
B. 2:58 Rx; I scaled to Grace. This is a :24 PR and :42 better than the last time we did it (Nov 29, 2018). did singles and had burpee mentality of “just keep moving”.
Great time at Grace! I guess doing singles is the best strategy to avoid collapsing after 15/20 unbroken reps
Thanks. I’ve tried going UB until failure and that wasn’t good. Then I tried 5’s and that was better, but singles won out. Interestingly lungs weren’t the issue. It was muscle fatigue in legs and butt.
Great job! You smashed it!
Thanks Simo. I also found my problem about getting other people’s replies…I wasn’t logged in!
Impressive work today.
Thank you!
Thanks Joseph.
P to the R!!!
Congrats on the PR Chris!! Singles usually seem to work out better for me as well..
Thanks , Candy. 3rd time’s the charm.
Made up last night..
A.
65kgx5, 70kgx4, 75kgx3, 80kgx2, 85kgx1, 70kgx8, 70kgx8.
Really happy with how good these felt.
B.
Assault Bike – 27, 23, 22
Pushups – 25, 21, 20
Row – 24, 22, 24
Quad demolition! First round of bike smoked my legs. No recovering from there!
Good job!
Looks like you took the same approach I did, ruin the workout during the 1st ride on the AB! ? great effort!
Great work Shaun…that damn bike gets us EVERY time!
A.
65kg/70/80/80/85/90
95/100/105(f)/105(f)/95/100
Didn’t want to go under the bar for the catch at the 105 kg, despite I pulled it into good position. Also a psychological barrier I guess.
Paused front squats could be helpful.
When the jerks became heavier I tent to stay behind the bar overhead.
B.
I thought of scaling the weight a bit but decided to go with 70 kg. This took me 6:35. Over the 30 singles I did more and more power cleans and power jerks.
That’s a solid time. I would still be doing this if I had gone Rx. Nice job
Thanks dude, really appreciated! Felt it takes forever.