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Old 03-06-2013, 09:38 PM   #3851
Rattles
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FUUUUUUUUUU HQ. 13.1 is going to be BRUTAL!!

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
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Old 03-06-2013, 09:42 PM   #3852
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I like it. On paper. I want a single 165lb snatch and I will be ecstatic. It is going to hurt though.
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Old 03-06-2013, 09:48 PM   #3853
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i like it too and i would like it even more if my shoulder wasn't messed up. those snatches are going to hurt. i am scared of the 30 snatches at 135 since that is pretty much my limit with my shoulder.
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Old 03-06-2013, 09:49 PM   #3854
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Quote:
Originally Posted by Rattles View Post
FUUUUUUUUUU HQ. 13.1 is going to be BRUTAL!!

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
That looks tough. Not a bad wod. Usually HQ has some of the worst programming, but that's decent.
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Old 03-06-2013, 09:54 PM   #3855
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Originally Posted by Rattles View Post
i like it too and i would like it even more if my shoulder wasn't messed up. those snatches are going to hurt. i am scared of the 30 snatches at 135 since that is pretty much my limit with my shoulder.
That's Isabel, which I've done in 3:54 when fresh, and my snatch is definitely better now. If I can get to the 135lb bar with 10 minutes left, I think I can get back to the 165 bar and try to get one.

Last edited by Neek; 03-06-2013 at 09:59 PM.
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Old 03-06-2013, 10:09 PM   #3856
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that was fast. Drywall got photoshop fired up quick:

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Old 03-06-2013, 10:09 PM   #3857
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that's not really fair since you have that epic beard to give you strength like Samson. i have nothing but my busted body and school girl strength.
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Old 03-06-2013, 10:10 PM   #3858
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that was fast. Drywall got photoshop fired up quick:

lol, freaking Drywall gets me everytime!
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Old 03-07-2013, 11:06 AM   #3859
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That's Isabel, which I've done in 3:54 when fresh, and my snatch is definitely better now. If I can get to the 135lb bar with 10 minutes left, I think I can get back to the 165 bar and try to get one.
you did that whole workout in 3:54? I think I missed something somewhere.
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Old 03-07-2013, 11:12 AM   #3860
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No the 30x135 round is Isabel, which I've done in 3:54. My goal is to get to the 135 bar with 10-11 minutes left, get the 30x135 done, if I can get a single every 10 seconds, that will be 5 minutes, every 12 seconds would be 6 minutes. Leaving me 4-5 minutes to get 20 more burpees, change weight and try for a 165 snatch.
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Old 03-07-2013, 11:13 AM   #3861
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Quote:
Originally Posted by Neek View Post
No the 30x135 round is Isabel, which I've done in 3:54. My goal is to get to the 135 bar with 10-11 minutes left, get the 30x135 done, if I can get a single every 10 seconds, that will be 5 minutes, every 12 seconds would be 6 minutes. Leaving me 4-5 minutes to get 20 more burpees, change weight and try for a 165 snatch.
ok that makes more sense.
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Old 03-07-2013, 12:02 PM   #3862
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Old 03-07-2013, 12:10 PM   #3863
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Quote:
Originally Posted by Neek View Post
At least with 13.1 we get to revisit Diamond Daves!

Diamond Dave's Judy Chompin' Weightliftin' Dojo - YouTube
lol, that was awesome. "get that head to the side"
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Old 03-07-2013, 12:37 PM   #3864
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13.1 is going to be tough.

I don't even have a 1RM for snatch of 135 yet(max was 115 last time I tried but pretty confident I could get 125). My plan is to get to the 135 snatches and try to get at least 1. If I do, I'll be happy.
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Old 03-07-2013, 09:16 PM   #3865
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Alright gang, question on mobility and massage. My hip flexors and hamstrings are a tight mess and it's really compromising my form on a lot of exercises. Deadlifts, kettle bell swings, squats and a lot of basic movements are tough for me. My trainers have said it's at the point where they're going to have me avoid certain exercises in order to not hurt myself and have warned me that my back could be pretty F'd up by the time I'm 50. What the hell do I know, besides the fact that it's already tough for me to get my socks on (it's funny now... ). But they would like me to start with a weekly routine of mobility training mixed with an hour massage. I guess I'm the only one that can answer this and I'm more thinking out loud, but how much money do I really want to spend on fitness a month? And can I really consider this fitness or more health? There's no doubt that it would be beneficial, as I'm quite the Tin Man, but that's the cost of a car payment on massages and whatnot. Coincidentally, I'm about to go from having no car payment to having one any time now, so yeah, I guess I'm just not sure I want to make going to the gym/fitness that big of an investment in my life.

Anyone deal with something similar or have an opinion on the matter?
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Old 03-07-2013, 09:21 PM   #3866
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Quote:
Originally Posted by delongedoug View Post
Alright gang, question on mobility and massage. My hip flexors and hamstrings are a tight mess and it's really compromising my form on a lot of exercises. Deadlifts, kettle bell swings, squats and a lot of basic movements are tough for me. My trainers have said it's at the point where they're going to have me avoid certain exercises in order to not hurt myself and have warned me that my back could be pretty F'd up by the time I'm 50. What the hell do I know, besides the fact that it's already tough for me to get my socks on (it's funny now... ). But they would like me to start with a weekly routine of mobility training mixed with an hour massage. I guess I'm the only one that can answer this and I'm more thinking out loud, but how much money do I really want to spend on fitness a month? And can I really consider this fitness or more health? There's no doubt that it would be beneficial, but that's the cost of a car payment on massages and whatnot. Coincidentally, I'm about to go from having no car payment to having one any time now, so yeah, I guess I'm just not sure I want to make going to the gym/fitness that big of an investment in my life.

Anyone deal with something similar or have an opinion on the matter?
for a lot of stuff, you really don't need to pay someone to give you a message. shoulders legs, back etc... can all be done by yourself at home with minimal investment. the stuff you can't do, you can maybe go see someone once a month.

my mobility is also not that great so i do a LOT of stuff at home or while at work. for example, at work i normally take off my shoes and spend an hour+ rolling my feet on a lacrosse ball. also, i bought one of those sticks and i can sit at work for hours and roll the stick over my legs, quads etc.. at home, i do a lot of mobility work with foam roller, lacross ball and bands and i can tell you that it all makes a huge difference.

there are a lot of great free resources out there for mobility like Kelly Staret and most of the stuff you can do at home for free while watching TV. yesterday i did the one where you stay at the bottom of the squat for as long as it takes you to finish a glass of wine.
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Old 03-07-2013, 09:37 PM   #3867
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From experience I know that yoga will improve flexibility. With the p90x stuff i've been doing, it has yoga every week, and it has definitely helped me. I'm nearing completion of it and I was looking into joining a crossfit gym when i'm done, but I was thinking about how the yoga is actually going to help me with a lot of the moves. Before the p90 i did some crossfit routines, but, like you I suffered from poor flexibility in some areas. Specifically my hip flexors/shoulders. Excited to see how it works out for me now that i've built a solid base/better core and i'm more flexible.

And as for cost.. sounds like it could get expensive. I was checking the prices of a crossfit gym near me and for 7 days a week access it's 150$ a month. Thats a lot. I couldn't imagine spending 150 + mobility session + massage.. Theres a lot of things you can be trying at home to help yourself before dropping a bunch of cash.
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Old 03-07-2013, 09:48 PM   #3868
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If you have mobility issues, DeFranco's Agile 8 is a must!

http://youtu.be/tiA0-IatUrY

From Wendler's article in T-Nation:

Here is the Defranco Agile 8, and an article about it: DeFranco's Training Rules for Washed-up Meatheads

Foam Roll/PVC Pipe: IT band
Foam Roll/PVC Pipe: Adductors
Lacrosse Ball: Glute/piriformis release
Rollovers into "V" sits: 10-20 reps
Fire Hydrant Circles: 10 reps/leg, forward and backward
Mountain Climbers: 20 reps/leg
Groiners: 10 reps
Static Hip Flexor Stretch: Perform 3 sets of 10 seconds on each leg

Last edited by Tim K.; 03-07-2013 at 10:04 PM.
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Old 03-07-2013, 11:42 PM   #3869
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Who knocked out 13.1 today!? We did it at my box Holy hell it was great!
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Old 03-08-2013, 12:06 AM   #3870
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Thanks for the tips, guys. I've taken a myofascial release class so I have the foam roller, tennis and golf ball here and some under my desk at work. We just started offering morning yoga classes at the gym, maybe I'll do that once a week. The Agile 8 sounds like good stuff! Thanks again.
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Old 03-08-2013, 01:11 AM   #3871
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Quote:
Originally Posted by kb91hatch
Who knocked out 13.1 today!? We did it at my box Holy hell it was great!
101!
Prior to tonight 125 was my snatch PR but that was a while ago in a comp. came in and went after 135 and got all 5 attempts.

Burpees went well, kept them moving at least.
5 rep sets for the 75lb snatches
Slower burpees this time but still moving, finish with 5:00 left for 135lb.
Get the first rep messy power snatch and then fail the next bunch of tries and hit myself in the head,

Not a bad day to PR.
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Old 03-08-2013, 06:52 AM   #3872
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Very nice congrats on the PR! I went with 185, 210 is a bit too much for me lol! But I finished 11:32 on the clock and finished 22 amrap at 185. My shoulders are rocked right now.

I am still kinda new and we didn't do our scores. Been trying to figure out all morning how to do that.

Last edited by kb91hatch; 03-08-2013 at 08:19 AM.
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Old 03-08-2013, 09:36 AM   #3873
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Grats on the PR. I'm hoping to do pretty much the same thing. If I can hit a single snatch at 135 I'll be pumped.

My box has set times for everyone to get together and do it. Some are doing it today and tonight, and then a big session on Sunday(which is when I will be doing it).

As far as mobility goes, I've become a big fan of K-Star and his crew. They offer up a lot of good information(and since I'm still fairly new to this whole world, its easily understandable)
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Old 03-08-2013, 09:47 AM   #3874
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Ugh, I underestimated how much cardio/endurance the first stages of 13.1 requires. Warmed up first, did 5-6 75lb snatches, 3-4 135lb snatches and 3 165s, 2 power, one dropping under (no misses), so I felt great going in. I got through the 40 burpees in 3 minutes, pacing steady, went a little slow on the 75lb but was back on the burpees at about 5 minutes, did the next 30 burpees and changed the weight at 9-10 minutes. Then went way too slow on the 135s. Realized about halfway through and started to pick up the pace but it was too late. Couldn't get to the next set of burpees. 126 officially. Totally mental on the 135s, because the lifts went easy, but the rest between them was far too long. Gonna go again on Saturday. Not that I'm going to the games, but dammit I wanna get to that next set of burpees! It turns out my decent ability to snatch was of zero benefit on the wod because the first 100 reps is pretty much just straight cardio.
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Old 03-08-2013, 10:44 AM   #3875
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Ugh, I underestimated how much cardio/endurance the first stages of 13.1 requires. Warmed up first, did 5-6 75lb snatches, 3-4 135lb snatches and 3 165s, 2 power, one dropping under (no misses), so I felt great going in. I got through the 40 burpees in 3 minutes, pacing steady, went a little slow on the 75lb but was back on the burpees at about 5 minutes, did the next 30 burpees and changed the weight at 9-10 minutes. Then went way too slow on the 135s. Realized about halfway through and started to pick up the pace but it was too late. Couldn't get to the next set of burpees. 126 officially. Totally mental on the 135s, because the lifts went easy, but the rest between them was far too long. Gonna go again on Saturday. Not that I'm going to the games, but dammit I wanna get to that next set of burpees! It turns out my decent ability to snatch was of zero benefit on the wod because the first 100 reps is pretty much just straight cardio.
yep. we all underestimated the amount of damage those burpees can do to our snatches. i had a great warmup and was even able to bang quite a few sets of 135lbs no problem. finished the first set of burpess and the set of 75lbs and then went straight for the next 30 burpess. i finished the 30 burpees with about 6 minutes on the clock and was only able to get 4 at 135lbs and even those felt like death.

honestly, great workout but my shoulder is KILLING me today. i have a salt bath ready to go and doing mobility as we speak.
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