Jun 25, 2013

Wednesday 06.26.13

3 rounds for time:
Row 1000 meters
20 kettlebell swings (53/35)
10 box jumps (20")

Post time to comments.

(DU Challenge - Day + 23)  

Coach's Notes. (standard times of 0545, 0630, and 0800)

So today we have a lot of rowing (~12 mins total), with two other movements thrown in just for some added fun (maybe 3 minutes total).  All three of the movements will demand something from our hips and anterior and posterior chains so take the time to prime that hip capsule and the legs with some mobility drills in your warmup.
The jumps are down to 20" for men, women can either use a 20" jump as well, or use the soft boxes to set a lower height.  One of our red, metal 'boxes' is 18" as a third option.

Training Videos.
  • Clearly I'm biased to gymnasticswod.com; see their prescription for the Box Jump.  So simple in practice but how are our mechanics once we're fatigued, under metabolic demand and chasing our partner to complete?


scottnkelly9901 said...

IMCF Hohenfels:

Press (1RM ~145lb)
5x5 @ 105lb

17:07 for WOD
subbed 800m run ILO row
subbed 55lb DB ILO of KB

Allan Jackman said...

18:28 Rx'd
Rowing sucked on this.
I will never use the KB with the ridge on the inside of the handle again.

Jake78 said...


Yeah that'll hurt. I usually tape up the KBs where I grip them, especially if there is a ridge.

Today in Strength!!!!

Back Squat

Bench Press

Failed to do my power cleans due to time constraints. But I realized that math at 0500 is not my strong point. It turns out I did 305 on Monday, not 295. That explains why it was so brutally hard!! Did 300 for sets across, it was hard, but not Monday hard!! That's my first short term goal complete.

I may continue with this on Friday instead of maxing out and shifting techniques. Though I do think I'll switch the rep set scheme, instead of 3 sets of 5, I think I'll go with 5 sets of 3. My form breaks down after the third rep anyway, so reps four and five just reinforce bad technique.

So using the max predictor that Jim Wendler uses in his book 5/3/1. 5 reps at 300lbs gives me a Back Squat 1 rep max at approximately 350lbs. After 1 month of doing just linear progression strength training with CrossFit on the off-days. I've put 30lbs on my squat (which hadn't moved in over a year) and 15 pounds on my deadlift (also been stuck). Not sure on the Bench and Power Clean as my maxes there shift all the time. I've increased the Press by 10 pounds, which is great because I regressed this past year, so now I'm almost back to a bodyweight Press.


Ross said...

IMCF SD Det, from JBLM

Been in the field since last week so been at least 6bdaysbsince I worked out. Forced myself to come in for laundry and a workout before going back out today. Rows tore me up today, sucking for air.

Rx'd @ 16:23

Then did some OHS and snatch work.

Jacob Heppner said...

We'll I guess I've been away from the website to long and need to get back in the swing of things.

1 hour EMOM:
1st min: 6x power cleans 165#
2nd min: 10x bench press 185#
3rd min: 10x KBS @ 70#
and repeat....

Noah said...

17:28 Rx'd. Lost a gallon of sweat probably. Summer and its humidity have definitely arrived.

Andy said...

1-hour EMOM? What the...