January 26th, 2016

*Not a ton of lifting work today, so focus on what’s there and make the most of it.  On the row pieces, think about your recovery and how long it takes your heart-rate to return to normal during the rest.

A. Build to a 5-RM TnG Power Clean (take your time, make this legit)

B. For time:
30 Power Cleans @ 90% of Part A

*Every time you break (meaning the bar rests on the floor), complete 1 Wall Climb 

+
5 sets:
Row 300 Meters @85-90%
Rest 30 seconds
Row 250 Meters @90-95%
Rest 30 seconds
Row 200 Meters @100%
Rest 3 minutes

*Note times for all intervals

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14 Comments

  1. A. 245
    B. 11:20 @ 220. This sucked. Went 3’s across the board. Admittedly I got pretty frustrated with this. It was mentally challenging to feel as slow as I was here.
    C.
    1. 1:02.5/50.2/38.3
    2. 1:00.9/ 50.3/ 38.9
    3. 1:00.0/49.0/38.8
    4. 58.5/49.5/38.8
    5. 56.8/ 48.2/ 37.9

    — tried to leave part B behind and attack part C. I’m happy (I think?) with these times. Stayed consistent, felt like row technique was solid, and I think those are respectable intervals? Anyway. Happy to have an opportunity to move on to another piece after how the 30 cleans for time went.

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  2. A. Worked up to 95 here, was super heavy and my coach told me I started to star fish.

    B. 30 power cleans at 85. Did them in mostly sets of 4. Whole thing in 6:58 though! Hoping that is one of the top times.

    C. Just did 200m rest 30 seconds x10. At a light volume because I was smoked!

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  3. A. 133#
    B. 6:33 @118
    I think I broke 5 or 6 times. My grip was the major factor here. The lifts themselves didn’t feel to hard, but I just wasn’t able to hang on to the bar. My hands were really sore and tired going into this.
    +
    1:14, 1:00, :43
    1:12, :55, :45
    1:13, 1:00, :45
    1:13, :59, :48
    1:13, 1:00, :50

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  4. A. 205 (quite happy about this, I think I have a bit more in the tank too)
    B. 7:23 at 185. Did 5-4-all 3s. Form got a little too sloppy for my liking.

    C.
    1:07, :55, :40
    1:05, :53, :41
    1:05, :53, :42
    1:03, :52, :41
    1:02, :52, :40

    This rowing piece felt alright, just had to find the groove and make it happen.

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  5. A. 145, happy but it was sloppy felt mentally excited to pick up the bar but physically got fatigued fast.
    B. 6:47 @125, this was heavy but moved through in sets of 5.
    C.
    1:13,:59,48
    1:14,1:00,:47
    1:14, 1:01,:47
    1:14,1:00,:47
    1:13,1:00,:47
    Felt better on the rows than the other parts.

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  6. A. 185
    B. 6:27 at 165 ( I think forgot to take a pic of the board ) 4,2,4,5,5,5,5
    C. 1:10; :58; :45
    1:08; :57; :44
    1:09; :57; :44
    Lost track of the last two… But numbers were close to the first 3 rounds.
    Overall, very happy to hit 185 for 5 reps. The rowing felt okay even though I’m not the greatest rower by any means and I didn’t feel like crap after like I usually do.

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  7. A. 225
    B. 7:38 @205 Not super pleased with this one but my power cleans are a weakness and I need to work on them.
    C.
    :59/:48/:38
    :56/:49/:38
    :58/:48/:39
    :58/:49/:39
    :57/:49/:38

    These were difficult, absolutely had to push hard.

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  8. A: 133# – tried 143 twice and failed at rep 4 both times. next time.
    B: 5:02 at 123# – 9, 5, 5, 5, 6 – almost killed myself on the wall walks two times, but I didn’t so that’s a positive. Clearly those are something to work on.
    C:
    1:08/0:57/0:47
    1:08/0:57/0:46
    1:08/0:57/0:49
    1:08/0:57/0:45
    1:08/0:56/0:45

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  9. Last week (Wednesday) in the warmup of rope climbs I came down on a chalk bucket (that for some reason I didn’t think would be in my way or that would actually cause an injury) and rolled my ankle. I have certainly had worse ankle rolls, on that ankle particularly, but I am pretty limited in what I can do (AD, gymnastic movements, and strict barbell (bench) seem to be the lesser of evils right now). Yesterday’s work was the first time I tried to touch a barbell with an oly movement. Any sort of ankle flexion is suspect at best.

    A) 200 – shut it down here as the landing position was causing pain.
    B) Did it at 165 (82%) as I didn’t know how the ankle would respond. Obviously, 90% would have been a whole different stimulus so my time/rep scheme is relatively irrelevant. 4:31 – 8, 6, 6, 5, 5
    C) 1:06.8/0:54.2/0:40.7
    1:06.1/0:53.3/0:40.3
    1:06.3/0:53.5/0:40.8
    1:06.6/0:53.9/0:41.1
    1:06.7/0:53.9/0:41.1
    1:06.7/0:53.8/0:40.9

    Pretty discouraged by the situation. Squatting is definitely a no go. Fortunately there is not much of that in crossfit. Woke up with the ankle cranky and swollen. I’ll rest it today and see what parts of today’s I can do tomorrow.

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  10. Forgot to post yesterday…
    A) 240 – was not feeling these. legs have just felt like jello
    B) 6:55 @215# (7-6-5-5-4-3)
    C) 5 Sets rowing:
    1:04.6 / 0:53.4 / 0:37.4
    1:04.8 / 0:53.6 / 0:37.2
    1:05.2 / 0:54.1 / 0:38.2
    1:05.1 / 0:53.9 / 0:38.0
    1:05.5 / 0:52.8 / 0:36.7

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  11. A. 133# Cleans felt a little better than last week.
    B. 5:24 at 118. 10/5/5/5/5. It’s amazing how hard it is to hang on to that bar.
    C. 1:17/1:06/:54
    1:17/1:03/:48
    1:18/1:05/:48
    1:19/1:05/:49
    1:17/1:06/:48
    I was glad to have fairly consistent times from first to last set.

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