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Competitive Fitness 02.18.14

17
Feb

Competitive Fitness 02.18.14

Some of you may have seen the write up from our 5am member Robb Paul last week. If you didn’t  here it is, take a few minutes to read it. He made it on Tabata Times. (click here)

 

Prep Work
2 Sets
Table top stretch :30 R/L
Duck Walk 50′ (for this really focus on keeping your heel on the ground for as long as possible)
Sampson stretch :30 R/L

Workout of the Day
A.
Every 90 seconds for 12 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 95%
*Set 8 – 1 rep @ 95%

B.
Every minute, on the minute, for 12 minutes:
Clean

Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

C.
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)

Cool Down
If C2′s are available row 1k. Nice and easy
Mobility
Post results

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12 Responses

  1. Sarah

    Loved 5 am session today! Prep work completed- A.) Frant Squats Kinda messed these up was doing one rep. so I did go back and do the reps of (2,3,4)- 75lbs, 85lbs, 95lbs, 100 lbs, 115lbs, 120lbs, and 125lbs (dropped). New PR in front rack at 120lbs- Good deal! B.) Cleans- 55, 65, 70, 75, 85, 85, 90, 95 (dropped 95 lbs two times then got it). Worked for 100lbs.- No Go and then talked with Marco’s about form- so I will stick to 85-90 lbs- at this time which is a new PR as well! C.) This was work! 65lbs. and in 5 min’s had 20. No rower’s open did 30 cal’s on Air-dyne! Awesome Awesome!

  2. A) every 90 seconds
    3 reps 215 pounds
    3 reps 225 pounds
    2 reps 245 pounds
    2 reps 255 pounds
    1 rep 275 pounds
    1 rep 275 pounds
    1 rep 295 pounds
    1 rep 295 pounds
    B) 12 min EMOM Clean
    135,135,145,155,155,165,175,175,195,205,225,235(PR)
    C) CrossFit Game Open 11.3
    5 min AMRAP
    Squat Clean and Jerk 165 pounds
    Score: 15
    D) 1,000 meter row
    3:35 minutes

    PR on my Squat Clean 235 pounds!!! Whoop Whoop!

  3. Brynnen

    A: Front Squat: 3X140; 3X150; 2X160; 2X170; 1X180; 1X190; 1X200; 1X215
    Very humbling to be squatting next to Tina only able to use 1 arm!! She’s a beast!
    B: Cleans: 105, 115, 120, 130, 140, 150, 150, 155, 155, 165, 165, 185 failed, 180, 185 failed
    C: 110# Clean and mostly push press for 28rnds. My legs were shot after this!! Thanks Tina & Marcos for pushing me!

  4. A. FS
    225,245,260,275,295,295,305(felt heavy so stayed) 305 felt better.

    B. 170,185,200,215,225,240,240,255,255,270,270,290(5lb pr), 300(15lb pr), hit 305(20lb pr) had been since February of last year since i PR’d this lift.

    C. kicked my butt, got 24 reps…. quads were on fire… need to work on the mental piece of just pushing. Should have split jerk a little earlier maybe.

    Cool down: 1k row.

    overall happy with today, oh yeah and first day back squatting heavy.. groin is feeling better i guess:)

  5. Judith

    Front squares.
    Started at 125lb, end up at 175 fail at 185. I had to go up by 10% there was no 5lb, 2 2/1 nor 15lb plates.
    Cleans..
    Started at 95, got up to 155lb and fail at 160. I was pretty happy did 3reps at 155. My one rep max is 160. Not too shabby..
    5minute wod
    Cleans and push jerk at 110lb I got 20 1/2reps… I just hope I didn’t miss counted lol
    Cool down I only did 60calories on the airdying.

  6. Chela

    Front Squats
    95lb, 100,110,115,120,120,125,125
    Cleans
    65,70,75,85,90,95,95,100,100,110,Failed at 115. Coach B said I had a little
    booty action!lol
    5 min WOD
    Cleans & Jerks used 85 lbs and got 21 reps. We (Alisha) tried heavier weight but we were done!lol

  7. Renee G

    A: Front squats: 3×110; 3×120; 2×130; 2×135; 1×145; 1×145; 1×150; 1×150
    B: Cleans: 70; 80; 85; 90;95; 100; 100; 110; 110; 115; 120; 130 failed at 135 but had a 10#PR!
    C; completed 12 clean and split jerks at 110# in 5 mins!! Didn’t even think I’d be able to do 5 so this was great!!

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