Sunday, February 23, 2014


***Hey guys, almost to the Open! Over the next 5 weeks we will be training with the focus of doing as well on the open workouts as possible. In order to do this, the volume will remain relatively low so we are fresh and ready to go. We will be doing the Open workouts on Fridays with the ability to redo them on Saturday, Sunday or Monday. Do not redo them more than once! I have heard from some coaches that they have found about 80% of people who redo is once improve but only 5% will improve if they do it again. If you do not want to redo it, then there will be workouts posted for you to complete on Saturday and Monday. For those of you redoing the workout, if you want to take Saturday as a rest day and then workout Sunday you can. Just be sure to take one of those days as a rest day.***

EMOM: Squat Clean and Jerk
Minutes 1-5: 2 Squat Clean and Jerks
Minutes 5-15: 1 Squat Clean and Jerk
***Start with a weight that is about 55-65% of your 1 RM Clean & Jerk. Use this weight for the first 5 minutes. After that start adding weight on each minute, the goal is to work up to a heavy 1 RM. If you feel good and want to continue working towards a 1 RM after the 15 Minutes you can, but stick to the EMOM component. This is for moving heavy weight with limited rest!***

WOD: Ladder down (10-1)
Wallball 20#/14#
*After each round complete 5 OHS 95#/65#


  1. Nate Loback

    Debated working out today since I've worked out Fri, Sat, & Sun. Programmed my own WOD yesterday:

    12 min AMRAP
    21 - DL185#
    100m lunges
    11 - Med Ball GHD

    Clean and Jerk - worked up to 205#, which was my previously recorded PR. Form at 205# was not clean and I'm confident my numbers will go up if I really work on a proper split jerk. Good news is I was able to get 205 almost without a split.

    12 mins. Pullups felt easy (butterfly), Wall balls were unbroken - was very happy with my work capacity. I did this at a 24hr and took no rests except for a quick walk to each station. Thought legs would be smoked after Sat & Sunday but the 95# felt light after I locked it in overhead.

  2. Clean&Jerk:
    Matched my PR at 285. Tried once at 295, got under it, but crumbled. Then I did grace because Ernie and Meredith did.... 2:07. I wanted to beat Meredith (who's a games athlete, I think) but she got 2:02. Still a PR on that one.

    WOD: 10 mins exactly. Rounds 10-6 were fine, but at round 6, I seemed to hit a wall. Felt gassed. Took my time because I didn't want to hurt myself before the open.

  3. Clean & Jerk: PR!!
    Started at 85# for the first 5, then worked up to 145# (my 1RM) for the remaining 10 mins. Right after, I got a new PR for my Clean at 155# - I just didn't commit to the Jerk. Still need to work on getting under on the Jerk when it's heavy - I have trouble doing it when I approach my 1RM. Excited to have added 10# to my clean though, especially after doing all of those C&J first.

    WOD: 10:23 - I struggled with finding my rhythm on my pull-ups in the first round, so Patrick jumped out ahead of me. I have been doing C2B lately - lesson learned - jump up and do a few before the WOD starts. After that, they were fine. Felt good on this workout - wall balls felt really light, so did OHS - I took time walking between my time walking between stations, but got on it as soon as I was there.

  4. EMOM: New PR clean and jerk by 5# at 105#! (I tried 110# 3 times and was really close!!)

    WOD: 13:47, just felt really tired, especially with the OHS (which I scaled to 60#). Wall balls feel the best they ever have, though, so I'm much more confident with those!