Workout-
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
“The Reebok CrossFit Open in Their Own Words: Week 2” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
“The Super Long Garage Gym Series: Part 2” with Dave Castro, CrossFit Journal preview video [wmv] [mov]
22 as rx’d
10 thrusters to start. Slowed down a lot when I had to start jerking the weight.
Justin great job today! Good 0600 Class!
11.3 is a tough WOD!
Today was the first time I attempted the 110# work weight, and while I didn’t officially ever complete a rep, I managed to FINALLY get under the bar and catch the weight in the squat!! Just couldn’t stand up out of that squat, although I held it for a moment.
My PR was 95# for a power clean as of yesterday. My front squat PR is 110# as of a couple weeks ago. I’m really pleased with this result.
Thanks Tommy and Jake for pushing me! (and congrats to Tommy who PR’ed on ALL movements)
13+1 (27)
Had a couple misses due to squat depth and dropped one jerk. I started off strong but ran out of gear quickly… as usual for me. May try it again tomorrow. We’ll see.
Some of you guys are animals! 22, 25, 31!… freaks 😀
12 rds
Had a goal of 15 until I actually picked up the rx weight…So i’m happy with the 12!
Good work this morning 0600!
No way I could even do one round at 165#, so opted for 95# and worked a metcon of sorts, 28 rounds in the 5min allotted; then laid on the floor for a few minutes.
Beyond that, spent an unpleasant afternoon notifying a bunch of employees of their furlough from the gov’t, how truly wonderful that has been.
Ain’t it grand?
Fortunately, I’ve got a lot of hardworking, well-meaning folks. But this situation makes my heart ache for them, have very little solid info so they know what to expect in the coming days.
Since I can’t do a weighted squat right now, did power clean & jerk. 16 @ 70#. Great coaching from Jake this am!
half round rx’d…that is right…I am excited about my one rep!!! 😉
PR on the clean and I haven’t been squatting anything over 85lbs since my ankle injury so just getting through the clean and front squat was a victory!
I didn’t even attempt the jerk….I knew I didn’t have the energy today to get a 15 lb PR overhead.
Make up date with Diane… Rx’d 4:09 (PR by 2:31)
Nice work
Leaderboard shows that Rich Froning got 93 reps on this wod. That is a crazy number.
INSANE!
For those of us that like the pithy wisdom of an elder meathead, you can’t beat Dave Draper.
He of the golden age of Bodybuilding, before it became the chemically enhanced freak show it has become today.
He was in rare form this week.
Yeah… it’s a FRAT.
You’ll also find Dave’s column online at the link below.
http://davedraper.com/url/column.php
1 – Draper here… Spring Boot Camp — A Kick in the Butt
I sat atop the staircase overlooking the length of the gym floor and
gazed at the activity below. What I saw was a hopeful and warming
sight, 20 or so guys and gals of various shapes and sizes and ages,
the neighborhood’s relative few who are following through with their
fitness and musclebuilding programs. And they were not perched on the
leg extension, sipping Perrier as they chatted about soccer or stock
prices. They were working.
The energy, devotion and spirits were high and I wondered why so few
choose to care for themselves. It’s nuts. Fewer than five out of a
hundred exercise for their strength and health, while 25 out of the
same hundred smoke and drink. Oddly, we as a society tend to abuse
ourselves — subtly and unconsciously, or blatantly and deliberately
— rather than care for ourselves. And, then, should we notice or
care, we attempt to conceal the consequences with fashion, cosmetics,
attitude, distractions, medications and surgery. I shouldn’t wonder
and I don’t judge (too harshly) as I have wandered the empty
wastelands for a dispirited period myself.
Out of social convention bad habits are born. Come to think of it,
social convention is a bad habit.
We are all heroes and winners and champions, yet pervasive forces
threaten to hold us back and bring us down: fatigue of a burdened
spirit, the gravitational pull of heavy emotions, lethargy due to
ailing creativity and apathy fed by recycled inspiration.
The baggage of life. Too much junk, not enough action. Garbage in,
garbage out.
Let us, you and me, continue to break the common molds cast by a
society, which, given a chance, sits on soft pillows with one hand in
a sack of sugar-coated, deep-fried, chemical-dense, nutrient-sparse
tasty treats, and the other hand on the remote with both eyes glued to
the screen, devastating precious time.
Our edge: Awareness of the symptoms keeps us from the disease.
Knowing the dangers and pitfalls, we bypass the destruction. We peer
at our weakness and failing, procrastination and ignorance, excuses
and carelessness, lack of will and lack of incentive as if projected
on a screen, a picture of our lives, a project in process — our
mission, our journey. We are safe, self-inoculated, humbled and mildly
proud.
Here’s our duty — One day at a time, with an eye on the next and a
glance at the last, we put both hands to the task. You’ve done it
before, now do it again. Clean the junk from the refrigerator and
cupboards and your pockets and mind. Splash water on your face and
lift that steel and push that iron. We’ve got work to do, brothers and
sisters. Set the direction, clear the path and be the light. We’ve got
to shine for those who don’t. It’s easy to shine in the world today.
You need a quality, high-protein breakfast when you rise, and three or
four more equally nutritious meals throughout the day. You need to put
aside that special time for rejoicing alone or with like minds three
or four days a week — 60 exhilarating minutes of vigorous exercise.
Do it!
Do you have any idea how the simple paragraph you just read can change
your life? I bet you do and you’re rare. Re-read it, 50 words.
Further, if you actually practice the outlined precepts, you are
extraordinary and have more life here and now and before you than the
poor individual to your left and right and behind you… the others,
them, the rest of the world.
This big, old world was built for bombers and bombing.
Golly gosh, people say, the plan, the practice, the process, the
predicament sounds harsh and demanding and void of laughter and peace.
Are you kidding me? Who among us may know true laughter and real peace
without knowing harshness and demand? They are brothers and sisters of
the same family. You can’t avoid them. Embrace them with your whole
heart.
Fact is, I don’t know an authentic lifter of iron who can live without
it, the iron, that is.
I’m getting restless.
Let’s work out. Let’s get to it. Let’s hit it hard and get it done.
Load the bar and move the iron. Take the metal down as it lifts us up.
Everybody wins, nobody loses.
I call it bomber justice.