12.11.13

Damn I love Tuesdays! Heavy squats always puts a smile on my face.

If you have not yet read the Outlaw Post for today, you need to. There is an analysis of the CF Games movements broken down by percentage… guess what comes out as the most used movement in the Open, Regionals and Games? Ya… the snatch.

Heard this last night and it got me jacked up… TURN THIS SHIT UP!

I have been challenged by Dru to a “duel” of sorts… I accept.

Oh and Chad took the best time this morning with 8:28… #motor

Modified Outlaw Training

Strength

A) Back Squat: EMOM for 5 minutes – 2 reps @ ~60%-80%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

B) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning

90 seconds ME Double-Unders

-then (without resting)-

Row 1K (Run 800m)
100 Double-Unders
Row 500m (Run 400m)

For time.

*Please note score as total Double-Unders and total time.

Advertisements

CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

Posted in Uncategorized
18 comments on “12.11.13
  1. Dru Sellers says:

    A) 185
    B) 195
    C) a lovely 10:45 and 86 DU (why is running so hard)?

  2. Feliz says:

    A) 100
    B) 95
    C) 11:30 & 43
    still could not do pull ups today

  3. Jeff V says:

    A) 225/245/245/245/255
    B) 245/255/275/275/275
    C) 8:38 and 85 DU. 90 sec AMRAP of DUs was complete dog shit.

  4. Andrew Gray says:

    A) 185
    B) 205
    C) 9:09 and 83 DU’s.

  5. Randy Atkinson says:

    A) 225
    B) 225/225/235/245/245
    C) 10:16 & 113 getting better at DUs, but need to learn to stay calm when the burn sets in…….

  6. A) 185 LBBS felt fine on my lower back
    B) 135 FS killed my lower back even low weight.
    C) 11:28 At least I had DUs on Sat when they counted. Today I felt like I was made of lead.

  7. Dillon W says:

    a) 245
    b) 225/225/235/245/245
    c) 8:41 and 91 DU’s

  8. MarkB says:

    A) 185
    B) 135 /135/155/155/165 – FS were more of a struggle today
    C) 10:58 & 114 DU’s

  9. Chels says:

    Muscle up practice: 2/2/2/2/1/2/2/2- terrible, probably from so many pull ups in the past few days
    A. 175 felt good
    B. 145/150/150/150/150
    C. 114/ 8:42- double unders felt terrible today

  10. Sarah McClendon says:

    A) 190
    B) 165 – failed last rep
    C) 9:35. 131 DUs.

    Front squats (my best lift) felt very weak today. 😦

  11. Matt Counts says:

    A) 185
    B) 175
    C) 94 DU’s, 8:54

  12. Mike W says:

    A: 225
    B: 185

    90 DU AND 8:21 on rower

  13. Sorry boys and girls… I think Coach got this one today…

    Hang Snatch: 135×2, 145×2, 155×2, 155×2, 165×2
    Hang Clean + Push Jerk: 185×1, 195×1, 205×1, 215×1, 225×1

    5×2 LBBS @ 315#
    5×3 Front Squats w/pause: 275, 285, 295, 305(2/3), 305(1/3)

    Conditioning:
    160 DU (in the first 90 seconds: unbroken)
    9:09 (total time w/100 DU, broken 3x: on C2)

  14. Jessica says:

    late on my post, but:
    150 back squat (prob could have gone up here but i’m still finding my placement and happy place with LB and radial nerve)

    160 front squat.
    12:20 on WOD. Rope broke in competition. used some crappy one at gym. did 200 singles instead of DU. new rope ordered!

  15. RB says:

    A. 140
    B. 140
    C. 113/9:06

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
Prepare.

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 250 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
It's not always sunshine and PR's. But today there were many PR's.
•••••
3 @karhustrength women, 3 push jerks.
•••••
@tdlfit_atx -  230#
@taytay_deering -  235#
@gymnastiestrong -  255#
•••••
#crossfit #jääkarhu #weightlifting #strong
Coach Winchester

%d bloggers like this: