Monday 1.10.11

This has nothing to do with the WODs....It's just a funny pic!

SWOD: Max Clean & Jerk


Metcon: 45 reps For Time

- Turkish Get-up (1 pood)

For the SWOD these are full cleans - meaning a full squat. For the jerk, it is ok to do split or standard. Warm up with both and see which is more comfortable. Then use that one for your 1 rep max. As for the Metcon, time should not be that big of an issue...focus on keeping a tight core and an active shoulder. The workout is 45 reps total. So you can switch arms as needed. However, you must make the transition with good form on your back.
Posted by at
Labels: ,

19 comments:

  1. BrookeMonday, January 10, 2011 5:56:00 AM

    SWOD- 1 RM C&J 125lb

    Metcon- 14:06 @ 26 lb

    ReplyDelete
  2. kateMonday, January 10, 2011 5:57:00 AM

    SWOD 1RM @ 100lb

    METCON- 16:52 @ 26lb

    ReplyDelete
  3. JoyceMonday, January 10, 2011 11:30:00 AM

    SWOD worked on form, 55# and 65#

    METCON 10:34 @ 18# first time and love these!!!!

    ReplyDelete
  4. BillMonday, January 10, 2011 11:36:00 AM

    SWOD: 185 c&J

    Metcon: 11:22 @35 lbs

    ReplyDelete
  5. KimMonday, January 10, 2011 12:19:00 PM

    Clean and Jerks 75lbs stopped because of form
    15lbs for get ups!

    ReplyDelete
  6. BradMonday, January 10, 2011 1:49:00 PM

    Starting Strength WOD:
    - Warm Up with hollow holds and handstand holds.
    - Back Squat: Up to 305x1, 275x3, and 245x5
    - Bench Press: 275x3, 247.5x5, 220x7
    - Chin Ups: +50x4, +25x6, Unweighted x 8
    - Finisher: 5 rounds of :30 squats, :30 push ups

    ReplyDelete
  7. MikeCMonday, January 10, 2011 2:31:00 PM

    CFE 4x5min
    .68,.73,.71,.72
    SWOD 125# C and J
    MEtcon. 18 ish
    26#x21 35#x24

    ReplyDelete
  8. GregMonday, January 10, 2011 4:03:00 PM

    SWOD- 1 RM C&J 225lb

    Metcon- 20:26 @ 75lb bar x10 then, 62lb kb x35

    ReplyDelete
  9. Matt M.Monday, January 10, 2011 5:55:00 PM

    SWOD: worked alot on technique 235#x1 (PR)
    METCON: 35#kb 9:06 should have gone heavier

    ReplyDelete
  10. Jackie LopezMonday, January 10, 2011 7:10:00 PM

    Learned deadlift, Sumo deadlift high pull, body rows.

    Metcon:
    "Fight Gone Bad"
    Wall Ball 10#
    Sumo Deadlift High Pull: 15# bar + 20# =35#
    Box Jump/Step Ups: 12" Box
    Push Press: 35# bar
    Row

    ReplyDelete
  11. SteffanieMonday, January 10, 2011 7:43:00 PM

    SWOD: Clean and jerk technique
    Metcon: 45 Turkish get ups
    20 @ 26#, 25 @ 18#
    17:59

    ReplyDelete
  12. Ryan S.Monday, January 10, 2011 8:45:00 PM

    SWOD: 185 1RM...Cleaned 200, but couldnt hold the jerk.

    Metcon: 13:32 RX

    ReplyDelete
  13. DougMonday, January 10, 2011 9:08:00 PM

    CFE wod #1,week 2, w/recovery wod less the pullups
    Metcon: 45 TKU's 9:16 @ 35# KB

    ReplyDelete
  14. John EMonday, January 10, 2011 10:05:00 PM

    SWOD:135# C&J PR
    Metcon 45 Turkish Getups 18#

    ReplyDelete
  15. ALANMonday, January 10, 2011 10:11:00 PM

    SWOD: 245 C&J 1RM
    METCON 14:33 RXD

    ReplyDelete
  16. HollyMonday, January 10, 2011 10:54:00 PM

    CFE WOD #1: 5 minute sprint, 3 minute rest X 4.
    Ran on Browns Valley bike path so couldnt really keep track of distance very well but I think I covered approx 3 miles.

    ReplyDelete
  17. DietrichTuesday, January 11, 2011 5:03:00 AM

    145# cj

    20:49 with 44# kb, swtched hands q rep.

    ReplyDelete
  18. Melissa MTuesday, January 11, 2011 10:23:00 AM

    SWOD: 85# clean with 100# pwr cleans. Still struggling to "fall under the bar."
    Metcon: took my time with the Turkish Getups 15:20.

    ReplyDelete
  19. greg (the awesome one)Tuesday, January 11, 2011 5:58:00 PM

    back squat 5x5@135
    shoulder press 3x5@65
    turkish getup
    45 in 15:00

    ReplyDelete

Subscribe to: Post Comments (Atom)