Fitness: 3×5 Across
Perform your fourth 3×5 of Bench Pressing for the cycle. Add 5lbs from last week’s exposure.
Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+
Add 5-10 pounds to your training max from last cycle
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Bench Press e4/6
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Power Clean
Perform 2 Reps on the minute for 10 minutes.
Today’s reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering. Go heavier than last week
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Power Clean e4/6
Where’s DO?
For the 5th year in a row David will be working as Competition Director for the CrossFit North East Regional. He is responsible for everything “inside the ropes” regarding the athletes and judges. For the past 3 years we’ve held the competition at Reebok Headquarters in Canton, Mass and this year they’ve gone all in and build a permanent floor for the event. Pictured with David is Jason Ackerman of Albany CrossFit who is the Regional Director (big boss man). Chris Fox will also be on site this weekend acting as a judge for the event. The final events on Sunday will be broadcast live on ESPN2. Get stoked. Below are the individual events for the weekend.
Event 1: “Jackie”
1000m Row
50 Thrusters, 45lbs
30 Pull-Ups
Event 2:
7 Minutes to establish Max 3RM Overhead Squat
2:00 Rest before Event 3
Event 3:
30 Burpee Muscle-Ups For Time
Event 4:
For time:
100 Wall Ball Shots 20/14, 10′
100 Chest To Bar Pull-Ups
100 Pistols
100 Dumbbell Snatches 70/40
Event 5
21-15-9 Reps For time of:
Deadlift 315/205
Box Jump 30″/24″
Event 6
For time:
100 Double Unders
50 Handstand Push-Ups
40 Toes To Bars
30 Shoulder To Overhead with Axle 160/100
90′ Walking Lunge with Axle in Front Rack 160/100
Event 7
4 Rounds For Time of:
15′ Rope Climb, 2 Ascents
100′ Sprint
4 Squat Cleans 225/135
100′ Sprint
Which workout looks hardest? Which one would you most want to attempt?
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Coaching The Sumo Deadlift 70s Big
Wagon Wheels TTMJ
Barbell Training and Physical Therapy Starting Strength
This is appropriate, since it's a bench day.
Lauren Howe kicked char and I off the leaderboard w/a 157.5# bench. And it looked goooood. Congrats Lauren!!!
My favorite day with bench and 2+1+10. Seriously.
The above all look gross but if I were to attempt on..I guess event 2. Have fun DO!
Anyone else binge-watching Arrested Development? "Are you forgetting that I was a professional twice over: an analyst and a therapist – the world’s first analrapist." Note: It's pronounced: uh-NAHL-ruh-pist
What an awful, fake out. I read "wagon wheels" and was so happy that refined carbs were being credited for his success, and then that dirty rotten plot twist ruined everything.
I think I like event 7. I cant even imagine how it would feel. I like it enough to pick it on paper and then type on a keyboard about. Event 4 I would say would be the most damaging all around.
Event 4 looks hardest- event 6 looks like the most fun to me (if out of my league)
Funny – I ate pancakes that my mother made (although hers were from scratch and varied from crepes, to sour cream pancakes, to cornmeal pancakes) every day as a kid, only to discover at 24 that I am gluten intolerant. Very frustrating. Now, 7 years later, I have a number of excellent GF pancake recipes, and even a few completely paleo ones – although they haven't been optimized for weight gain. I still love pancakes.
On the workouts, there are so many exciting bits and pieces – I've not played around with an axle much, so I'd love to try that one out. I love seeing the pistols in there, so that workout looks like enormous fun too… curious to see what my muscle-up would look like after maxing out my 3RM overhead squat, I suspect that while that sounds fun, there is some trickily nasty exhausting of all the little stabilizers from the OHS that will make the muscle-ups that much more challenging.
All in all, these look fun. Maybe once this big pregnant belly is gone, I'll aim to hit these one by one in the next year, and find out. 🙂
Event 5 is the only one I actually have a chance of completing (even though it would probably take me about half an hour), so that's what I'd try. #4 looks ridiculous — that many wallballs and pistols in one WOD is just cruel.
Lots of people in the AM for Two Lift Thursday. Bench 82×5, 95×5, 107×10 (Jess thinks I had more in me but BOY did I scream on the last rep). Really enjoying challenging myself on the Wendler rep-outs. Muscling the bar up, er, power cleans, at 98#. I was really slow with my elbows and I'm strong enough to get away with it, but that's no bueno. Will probably stay at that weight next week so I can practice moving faster.
Bench – 157.5×5, 185×5, 207.5×11 – last rep was a grind, probably should have called it at 10
Power Cleans – 195, 200, 205×8 – felt a little heavier than last week but still pretty solid
I'd say event 7 would be the hardest for me because of the 225# squat cleans. I'd most like to try event 4 but really all of them are pretty cool/interesting. I'm also interested to see what kind times people put up on Jackie and the DL/Box Jump WOD.
6am with Jess. Bench: 175×5, 205×5, 235×11. Compares nicely to the 230×11 I put up on the last wendler-5 day. Power cleans: 195x2x2, 205x2x8. One failed rep in the middle. Just wasn't paying attention. Completely unable to release the bar on the catch today. Some sort of mental block. Finding power cleans confusing right now. If I think about getting under the bar my body just wants to squat clean. If I try not to drop so far I don't drop enough and catch too high.
Event 4 looks the hardest since I can't do a single pistol. I'd most like to try event 3 as I've recently been practicing muscle ups and the burpee would negate my relative inexperience at linking MUs together. Also would like to try Jackie again to see where I stack up next to the professionals.
Anyone in the market for a kitchen table and some chairs? Email me at dhalioua at gmail .com
TWO! TWO EMO PIXIE MAN-BEASTS!
AH. HAH. HAH!!!
Yeah, Number 4 looks like a beast. I have no idea what legs would feel like after 100 pistols post 100 wall ball, but I can guess it they wouldn't be thinking that getting some good pop for dumbell snatches was a good idea.
Quick question – I can't make Murph day, but really want to do the workout at some point. Can I just do it alone in the corner during tomorrow's 6:00 AM session? Or do I need to come in during Open Gym?
Thanks!
John,
Open Gym would be ideal since class size and equipment demands vary. Thanks for asking
I was talking to Austin Malleolo about the workouts, he said a few things:
1. "Jackie" will all come down to the row and there will be a very slim margin between the top athletes. He said Khalipa does Jackie holding ~1:38 splits for the entire 1K. Most of the top guys are going to have to stay below 1:45 for all of it.
2. He had the record 2 years ago in the DL/Box jump workout. I think he did it in sub 2:00. But he said this year its much later in the weekend and people are going to be smoked.
3. Event 4 is going to be the hardest event this year
Holy smokes events 4 and 7 look ruff
Bench
150×5
175×5
200×9
Wanted 11. Hard to rep out solo.
Power Cleans @185
Racked my first at 205 right on the open wound that is my left collarbone and decided to drop weight for the rest. I should probably just power snatch or clean pull the next few weeks and generally avoid front racking a barbell. Someone call me a wahmbulance…
I love pancakes! Alas, they have a great potential to turn me (back) into a fatty so I avoid the traditional (fluffy, delicious) ones most of the time.
These girls' numbers blow me away:
http://emotionalgame.com/content-mega-page?type%5B%5D=album_setup_1&username=PowerAthleteHQ
Woof to event 4, definitely looks toughest. I'd definitely like to try Jackie at some point.
Those workouts all look horrendous. There is no favorite.
I got to see Austin do the DL/Box Jump workout at the 2011 Regionals, it was incredible. He moved the bar like it had practice plates on it, and for a short guy was cycling 30 inch box jumps effortlessly. One of the more incredible moments that weekend.
Schoolwork is going to keep me out of the gym today, but I am always, always psyched to bench.
Cafe Luluc in Cobble Hill makes the best pancakes in all of New York. Even better than Clinton Street Baking Co.
And you guys, I don't wanna count my chickens here, but I think last night I finally found the bottom of my squat. I can't wait to see what I find at the gym tonight. Hopefully the fastest elbows in all the West.
Hi @MGMT,
I left my kindle on top of one of the rowers after the 12:00 class. By the time I realized this and got back, the doors were locked. If you find it, can you please hold on to it for me.
In terms of the workouts, I think it is a tie between 4) and 6) for hardest.
7) sounds like it would be fun to try.
@DO Gotcha, no problem.
My Murph Day will be tomorrow night at open gym at around 6:30.
GREAT article about barbell training and physical therapy.
Nooner with Jess and Josh.
Bench rep out 210×12. Felt good.
Cleans at 165 for 6 rounds, 170 for 4.
Inconsistent. Pulling backwards instead of straight up, landing position is off. Some reps felt good. Nice to have my own bar, what a luxury.
4 and 6 look like pure torture. Both would take me a fortnight. 7 looks fun (with lighter squat cleans) and I've never done Jackie (though I did do a double half Jackie).
Missing CFSBK and 2 lift Thursday – no chance to get to a box here in Philly and back and shoulders are gnarly and screaming from sitting all day w/ no exercise. My body feels janky.
I literally couldn't do a single one of these seven events without modifying them to a degree, but 6 and 7 look fun, if I could do them – 6 because I'm having a weird love affair with T2B, and 7 because rope ascents are so damn fun and I love sprints in the middle of WODs, as much as I end up sucking wind because of them.
DO and Fox, so awesome – have fun!! BK, represent!
Bench
195×5
225×5
255×13
Power Clesns @ 225
7am with Jess. Beautiful morning, looking forward to more of these!
108x3x5 on bench.
115x2x10 on power clean.
Home just north of Syracuse for the weekend. Went to a 9:30am everything-under-the-kitchen-sink type workout with my sister. Seriously. Step, dumbbells, barbell, ab ball, up, down all over the place! Not a bad workout, but miss you guys already.
6:30 with Josh and McDowell
Bench 45×5 135×5 155×5 175×10
Same rep-out as last 3 week. Might have had one more but got a little loose and slow and racked it.
Cleans at 180, no misses still but a few rough rack catches on the second rep after the halfway point.
6:30 with McDowell and Josh
Bench exposure four of six:
[45×5, 135×4, 155×3] 175x5x3
Good bar speed–felt comparable to last week.
Power cleans exposure four of six: 170x2x10
Would really like to see Jackie show up during Crush Week–it's one of the workouts I tried on my own before I started CF, granted with Gravitron pull-ups at the time.
I've done a scaled version of the DL/box jump workout. Took about 7:30 at 225/30". Events 4 and 6 just seem downright unfair.
god damnit, that should be 255×15, fucking iPhone
Bench
190×5
225×5
250×12
No Power cleans as my O-Lifting meet is coming up this sunday. Tomorrow Ill do 3 singles at my opening weights for each lift.
I could do the Jackie with a green band for the pullups and the women's rx of the DL/Box jump couplet… the rest of that just looks sick. Go David!
Bench
65% 145×5
75% 165×5
85% 185×13
Cleans @ 165#
Feeling real strong on the bench, playing with holding the breath for 2-3 reps at a time. Feeling I'll hit my goal of 250# at the cycle's end. Cleans are feeling good, only going to go up 5, maybe 10 more then just focus on speed/explosiveness. Finally feeling adjusted to the hook grip but not sure if it matters to me yet.
Swim class cancelled this week due to Jewish holidays but the technique is starting to get dialed in and it's making a BIG difference. Love it.
Gonna say this again next time I post at an earlier hour to ensure DO sees it: What happened to the 6 week paleo progress check-ins??
Kick-ass workout tonight…
Squat, Intensity Day: 345×3
Decent bar speed. Got a bit on my toes on my 2nd rep and had to muscle the bar path back in place and the 3rd rep my knees caved, but I was maxing out at that point. Didn't stick though.
Deadlift: 365×5
Ties my 5RM PR. And much better than last week. Or the previous 4 weeks for that matter. Bar moved fast and I didn't have problems keeping my back. Onward and upward.
It's good to keep heavy/heavy days like this short. I felt great afterwards….
Would have liked to do two-lift Thursday but I'm out of sync. Maybe next week!
8am class this morning.
Bench:
(45×5, 65×5, 75×3)
82×5
95×5
107×11
-it really helps to have someone tell you to keep going on the rep out. I would have stopped at 8 or 9 if I was solo.
Power Cleans:
128x2x10
-some really good, some ok.
Didn't get a chance to post yesterday:
Squats:
45×5, 95×5, 125×3)
145×5
165×5
185×15 for my repout!
-I know I had at least 2 more in me but I just got winded. This is by far the best that my squats have felt. EVER. It was the most magical feeling and it gives me the hope of a 275 squat.
WOD:
9:05 with 25#db's.
@Noah.. I dropped the ball on that. I suck. I'm sorry.
Yesterday:
Clean and Jerk: 195x1x5
Deadlift: 335x3x2
Today:
Back Squat: 255x5x3
Snatch: 145x1x5
Bench:
145×5, 165×5, 185×9.
Power clenas 145x10x2. Really just trying for 20 good reps before moving up in weight. These felt really solid. Really trying to focus on knees back on the first pull and being patient before driving my heels through the ground.