TEST WEEK - It's Finally Here - a few things to remember:
1) Part of the process is just making it here injury free
2) Don't fret if you don't PR - the more advanced and long you've been CrossFitting the less likely, and smaller the gains will be
3) Have fun - this is the big fun week you guys have put in all the hard work for now lets have fun
4) Please post PRs to the blog and to social media tagging me. If you video lifts post them up as well guys - let's get after it.
*I'm posting the entire setup for your week below so that you guys can see what's being tested, no surprises. I want you in the right state of mind, with the right amount of time to warmup and get things done. Please try to plan accordingly and try not to shift the days around if possible. Hope you guys have fun with it. Use this post only for comments on the Monday WOD. Will post a new post each day for each of the testing days.
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Monday:
A. Front Squat - 1RM
B. Shoulder 2 Overhead - 1RM
C. HSPU - 50 reps for time
Tuesday:
A. Snatch - 1RM
B. Deadlift - 1RM
C. 100 Pull-Ups
Wednesday:
OFF
Thursday:
Session 1:
AMRAP 12
150 Wall Ball Shots 20#
90 Double Unders
30 Muscle Ups
Session 2:
Row 2000m
rest 20 minutes
Row 500m
*both of the above at 100%*
Friday:
A. Back Squat 1RM
B. OHS - 1RM
+
Run 1 Mile (at a track)
Saturday
A. Clean - 1RM
+
"Fran"
21-15-9
Thrusters 95/65
Pull-Ups
Sunday:
OFF
The PRs you want posted are the differences from before the strength program started, correct? Not new PRs we obtained along the way?
ReplyDeletePosting your pre cycle lifts and new PRs would be great
ReplyDeleteGiddy up!!!!! Get your sleep and eat your wheaties boys and girls. Put on your big boy pants!!!!!!!
ReplyDeleteS2O is just split jerk? Or strict, PP, jerk?
ReplyDeleteAnyway possible to OH
ReplyDeleteFront squat: old 1RM 155
ReplyDeletePR: 170
S2O: old 1RM 115
PR: 130
HSPU: 50- first time I did them all rx
10:05
I'm super happy with the start of test week, this is all with huge weight loss and a month ago I could do maybe 5 HSPU one at a time RX...
Something's working yoda ha!
Front Squat: old 1 RM 145; today PR 170
ReplyDeleteS2O: old 1 RM 135; today PR 145
50 HSPU for time: 5:28 (all to gymnastics mat)
Ditto LD's comment- super happy with today's results!
Front squat. Old PR 305. New PR 36 motherfucking 5. 60# PR
ReplyDeleteJerk. Old PR. 250(right leg forward. New PR. 250(switched to left leg forward last week. Success)
50 hspu. Old PR. 1:57 (164lb body weight).
Today. 2:19. 31 UB strict (176lb body weight. Also a success.
365! Those are CFW record board numbers.
DeleteSeriously! On the board for strength.
DeleteI'm on it!
DeleteFront Squat - 215 (20lb PR)
ReplyDeleteSplit Jerk - 165 (5lb PR)
HSPU - 9:19
Disappointed with split jerk and hspu
FS. Old pr:225. New pr: 255. 30lb increase
ReplyDeleteS2O: old: 205 new: 220. 15lb inc.
50 HSPU. 8:52. First time rx.
A. Front Squat
ReplyDelete= Previous: 265
Today: 255
B. Shoulder to Overhead
= Previous: 200
Today: 185
C. 50 HSPU
= 3:26
25 unbroken = pr
Off day - long day at work with barely any time to drink or eat made it near impossible for me to be setup for PR'ing. Although I didn't PR, I'm happy I was able to lift what I did in my exhausted state.
A. Front squat:
ReplyDelete-my PR is 220. I attempted 210 several times today and could not get it. My best successful squat today was at 205. I am really not happy with this and it was really frustrating. I think I was just off with them today and need to shake it off and move on.
B. Split Jerk:
previous PR: 135
today: 145
C. 50 HSPU
time: 3:55
Don't worry Mel! That still so effin heavy and don't forget about all the body weight you lost.
DeleteA) 385 (failed at 400 and 390)
ReplyDeleteB) couldn't hit 315
C) 2:09
Front squat old 1rm 305( fail at 315). S2o old pr was 280 couldn't hit 275 so just an off day ill get it next time. Hspu old pr was 3:31 pr today at 1:14 was very happy with this, also I pr 41 in a row
ReplyDeleteA. Front Squat: old PR was 210, was only able to match it today. I kept crumpling on 215. Meh.
ReplyDeleteB. S2O: old split jerk: 145. I was only able to hit 135 today. Trying to put it into perspective, however, since I hurt my wrist and haven't done much heavy S2O this whole cycle. 135 didn't feel super heavy, I just couldn't get under 145.
C. HSPU: 8:04 did about half to one ab mat then had to add a plate. Considering where I started with these I can't be too upset I suppose.
* all in all it wasn't a great lifting day, but I'll just move on. I won't quit CrossFit yet. See me at the end of the week : )
A- Front Squat- old 145, new 160
ReplyDeleteB- Split Jerk- old 145, new 165
C- No time, will do Wed PM
Still embarrassed that I can S2O more then I can front squat, but happy with some results!!
A: 200# which is a 10# PR
ReplyDeleteB: 175# which is a 5# PR
I feel like I could send go heavier with the S2O but I'm still suffering from "muscle up soreness" (as opposed to bitchassness)
C: 3:51
Happy w the HSPU but I know I can go faster w these too once my upper body recovers.
Yay.
Monday
ReplyDeleteA. Front Squat - 1RM
10 @ 45 lbs
5 @ 135 lbs
2 @ 165 lbs
1 @ 195 lbs
1 @ 225 lbs
1 @ 250 lbs
1 @ 260 lbs - PR (Previous PR 240)
1 @ 275 lbs - Failed
1 @ 275 lbs - Failed
B. Shoulder 2 Overhead - 1RM
5 @ 135 lbs
2 @ 165 lbs
1 @ 185 lbs
1 @ 205 lbs
1 @ 225 lbs - Failed
1 @ 225 lbs - Failed
1 @ 225 lbs - PR (previous PR 205)
C. HSPU - 50 reps for time
7:41 secs PR (never did this before)
Not a great day for me.
ReplyDeleteOld Front squat PR - 295 -- Failed at 305 4 times. My first attempt was close but no dice.
Split jerk PR - 240 at oly comp. Failed twice at 235.
HSPU - Last time we tested 50 I did not complete it in the 5 minute time cap. This time I got them in 3:48 so that was an improvement.
Tomorrow is a new day.
Front Squat: 30 lb PR @ 305
ReplyDeleteSplit Jerk: 40 lb PR @ 255 (prob had one more in me @ 260-265)
50 HSPU - 6:10....bad rep scheme choice, broke too often
Front Squat - 240 to 250
ReplyDeleteSTOH Split Jerk - 195 to 235
HSPU - 7:02
Very happy to see some solid evidence of progress after weeks of feeling it in programming. Master Yoda done us good!
This is with a month out due to work bullshit.
A) hit 315 and jumped to 335 but failed it twice. PR stands at 325
ReplyDeleteB) hit 275 which was a 30# PR
C) 2:57
A) FS - #240, #10 PR
ReplyDeleteB) S2O - #205, tied PR hadn't tried these in months
C) HSPU - 12:54 RX, super slow but all strict
A) FS #165 - Old PR #175 (off by 10#) Feeling not soo motiviated at 9pm and my groin is still a little tender. I am happy with my results today.
ReplyDeleteB) S20 - #145 - Old PR #135; 10# PR woohoo!!
C) HSPU - 5:40