Jaime, doing what she does best… Yoke Heavy Weight.

Before today, only 1 man had ever clean and jerked 315# at CrossFit Central. His name is Johnathan Haynes (current 1-RM of 340#). After today’s training, we now have 3.

I’d like to welcome Mr. Jeff Vanlandingham and Mr. Jake Whitefield (yes, he gets a “Mr.” even though he’s only 18… when you put 315# over your head… you get the “Mr.”) to the Three-Wheel Club.

They both PR’d today during the 10 minute C&J session — and both looked good doing it. I did not get video of JV as I was not aware he was at 315, and I had video of JW, but accidentally erased it…

HOWEVER, I did get (and keep) video of Jaime Shauger hitting 215# on her clean and jerk — for a PR lift and the current highest clean and jerk on the women’s side at CrossFit Central. Jaime also has the biggest snatch number and the highest total (duh) of 380# (172.7 kg).

Congrats to all who lifted and all those who PRd. Needless to say, everyone of you needs work on your jerk (Jeff, Tank and Jaime included) – but it’s a process – it will take time, hours and reps – and it started today.

We’re right where we need to be.

Week 18 Training: 13.11.05

Barbell

A. Snatch 5×1 – Heavy – E2M

Notes: Go heavy – go by feel.

Auxiliaries

B1. 3×3: Snatch Pull – 100% – E60S

B2. 3×3: Snatch Balance – Heavy – E60S

Strength

C. Back Squat: 10×3@60% – AFAP – EMOM

Conditioning

D. 4 x 800m Run – Rest 1:1

Durability

E1. 3×10: Weighted Hip Extension – Medium
E2. 3xME: Ring Dips

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A) Snatch wasn’t working today. Got under 250 two times but no dice.
B1) 250
B2) 185 – failed on the second set.
C) 255
D) 2:46. 3:00, 3:00. 2:39 – The last round was a reenactment of this scene. Except replace the sand and waves with used condems and hobos sleeping in the park. Reid is Apollo Creed, I’m Rocky. Aaaand ACTION!!

Skill work:
A. 1x ME MU-6.5 missed the dip on 7, but did it on the chains and definitely think I can get it next time!
B. EMOMx16 (alternate)
Odd: 2 power snatch from blocks/plates 85/90/95/100/105/110/115/120×1
Even: 7 wall balls- throw to pole instead of wall
GGRX
A. 125/130 F/130 PR from ground/135 F/135F
B1. 135
B2. 115/115/125
C. 145
D. 3:17/3:10/3:18/3:26
E1. 15
E2. 4×5 WTD dips on yokes 10/15/20/25

A) 185/190(f)/195/200(got under it but just a bit out front)/205 (got under it but just a bit out front)
B1) 220
B2) 135/145/155
C) 195
D) this was no bueno – hammie started giving me lip.
E) skipped ART apt

A) 85/90/95 and then faild on 100 twice
B1) 100
B2) 55/65/75
C) buns of steal @ 225
D) 3:58, 3:59, 4:10, 4:28
E1) BW
E2) did with a small band – 5 each round

A) 155 / 165 / 175 / 180(f) / 180(f)
B) 175
B2) 135
C) 175
D) Ran a mile fast – no clock – had to get back to work so that I could listen to heavy metal last night.

Not going to be able to make it today. 2 tests today. See y’all Thursday.

A) 155/165/165/175/180 (5# PR)

B1) 205

B2) 135/145/155

C) 195#

D) done ….. Total lower body breakdown

E1) 35#

E2) 7//7/7

JAIME!! THAT WAS SMOOTH AND EASY. YOU HAVE WAY MORE IN THE TANK!! AWESOME LIFT.

Did you attempt after that?

A) 155/165/175/185(caught, but dropped)/195(awesome fail upstaged by a Screaming Vegan PR)

B1) 225

B2) 185

C) 225

D) 3:27/3:29/3:33/3:29

E1) 45#

E2) strict 4/5/5

I’m freaking dead.

jaime, holy lord. Looked controlled and easy for you! Saturday you got 220!

A) 135/145/155/165 (F)/165 (F)

B1) 170

B2) 135

C) 185

D) 3:08, 3:06, 3:10 & 3:13

E1) Done

E2) 20/20/20

A) Snatch wasn’t working today. Got under 250 two times but no dice.

B1) 250

B2) 185 – failed on the second set.

C) 255

D) 2:46. 3:00, 3:00. 2:39 – The last round was a reenactment of this scene. Except replace the sand and waves with used condems and hobos sleeping in the park. Reid is Apollo Creed, I’m Rocky. Aaaand ACTION!!

And yes – there was frolicking and hugging after.

Also +1 on rep integrity. Do it right or don’t do it at all.

Fuck I just used to the term “+1”, what a dork.

My plan is working.

You totes did.

“Snatch wasn’t working today.” Blame the labia.

A) up to 205 successfully – got under 215 but missed forward

B1) 225

B2) 185

C) 235

D) Same as Jeff

A)165

B1)done

b2)done

A) 205 / 215 / 225 / 235f / 235 PR

B1) 235

B2) 185 / 195 (2of3) / 195 (2of3)

C) 250

D) 3:10 / 3:17 / 3:27 / 3:26

E1) 1 set

E2) 10 / 10

A) 135, 145, 155f, 155, 165f

B) 185 pull, up to 155 balance

C) 190

D) 2:47, 2:55, 3:04, 3:00

E1) done

A) 135 / 145 / 155 / 165(f) / 165(f)

B) 175 / 185 / 185 pull + 135 balance

C) 195

D) 2:36 / 2:52 / 3:00 / 2:52

E1) 15 / 45 / 45

E2) 20 / 20 / 20 worked on external rotation at the top.

A. 85/90/95(PR)/100(PR)/105(f) — 10# PR

B1. 105

B2. 75

C. 100

D. 3:28 / 3:20 / 3:20 / 3:23

E1&2. will do later — had to leave for school

A) 185/205/225/250(f)/250(PR)

B1) 250

B2) 190

C) 230

D) 4:00/5:00/5:30/4:45

E) had to go to school

Boom!

Skill work:

A. 1x ME MU-6.5 missed the dip on 7, but did it on the chains and definitely think I can get it next time!

B. EMOMx16 (alternate)

Odd: 2 power snatch from blocks/plates 85/90/95/100/105/110/115/120×1

Even: 7 wall balls- throw to pole instead of wall

GGRX

A. 125/130 F/130 PR from ground/135 F/135F

B1. 135

B2. 115/115/125

C. 145

D. 3:17/3:10/3:18/3:26

E1. 15

E2. 4×5 WTD dips on yokes 10/15/20/25

A. 235/245/255/265/275

B1. 280

B2. 185

C. 245

D. 245/dnf…

3 hundo in your sights!

A) 185/190(f)/195/200(got under it but just a bit out front)/205 (got under it but just a bit out front)

B1) 220

B2) 135/145/155

C) 195

D) this was no bueno – hammie started giving me lip.

E) skipped ART apt

A) 85/90/95 and then faild on 100 twice

B1) 100

B2) 55/65/75

C) buns of steal @ 225

D) 3:58, 3:59, 4:10, 4:28

E1) BW

E2) did with a small band – 5 each round

A) up to 200 then start missing – shit

B1) 225

B2) 155

C) 225

D) 3:09/3:15/3:13/dnf work

You couldn’t do one more?? C’mon, man

A) 115/120/125/130/135/140 (doesn’t count bc I came on to my knee then stood up)

B) done

B2) done

C) 3:05/3:10/3:20/3:21

A- 115/120/125/1230/135 (miss)/135-PR!!!!!

B1- 140

B2- 85/95/95

C- 140

D- 3:18/3:20/3:24/3:15

Leche sick

A) 185, 195, 200, 205, 210F

B1) 300

B2) 155, 165 1×3, 155 2×3

C) 225

D) 3:05, 3:11, 3:14, 3:11

E1) 35lbs

E2) 23,18,13

Gonna watch the vids ASAP!

A) 140-150-155(f)-155-160(f)-160PR

B1) 175

B2) 135

C) 140

D) 3:17-3:10-3:09-3:03

E1) hip ext 15-20-25

E2) dips 10-10-12

A) 155 / 165 / 175 / 180(f) / 180(f)

B) 175

B2) 135

C) 175

D) Ran a mile fast – no clock – had to get back to work so that I could listen to heavy metal last night.

A) 105/110/110/115f/120f/115f got under all 3 fails but failed forward. Didn’t happen today.

B1) 115#

B2) 125#

C) 110#

D) 4:56/4:40/4:46/4:50

E1) 7 dips red band/7/7

E2) 25# plate