140219: Deep Performance

Strength:
A) Push Press: Find 1RM in 10min

Skill:
A) EMOM: ME UB Muscleups until you reach 30
* do a set of ME muscleups every minute on the minute, rest the remainder of the minute. Continue this process until you reach 30 MU

Conditioning:
3 Rounds:
50 Cal Airdyne
20 FS (165/115)
Rest 1 min Walking
20 Hang Power Clean (165/115)
30 GHD Situps
Rest 1 min Walking
10 Front Rack Lunges Alternating (165/115)
20 KB Snatches Alternating (53/35)
Rest 1 min Walking

Advertisements

19 responses to “140219: Deep Performance

  1. Hello Spencer,

    I am the co-owner and head coach of CrossFit Brownsville, in Deep South Texas.

    We’d like to give credit where credit is due. We have begun to follow your programming (as rx for comp and scaling for group classes) and so far we really enjoy it. Chris Coker of CrossFit Wylie is an old college friend of mine and has greatly helped our box get up and running, including programming.

    I figured it was best to open a line of communication between coaches.

    We really appreciate what you do and if there any way we can promote you as in web banners or Facebook, please let us know.

    Jonathan Jones Head Coach CrossFit Brownsville CF-L1, CF Olympic Lifting Trainer

    Sent from my iPhone 5

    >

  2. Strength
    A) 130
    Skill
    A) mu progressions
    Conditioning
    45:30 (rower)
    Did 115 for rd 1. Then scaled rds 2 & 3 to 95… Ouch!

  3. On the last couplet…10 each leg or 10 all together while alternating each leg, and as well on the kb snatches? Thank you

  4. Strength:
    A) 280, 15 # PR

    Skill:
    A) Going to try to squeeze this in after classes tonight

    Conditioning:
    3 Rounds:
    50 Cal Airdyne
    20 FS (165/115)
    Rest 1 min Walking
    20 Hang Power Clean (165/115)
    30 GHD Situps
    Rest 1 min Walking
    10 Front Rack Lunges Alternating (165/115)
    20 KB Snatches Alternating (53/35)
    Rest 1 min Walking

    = 54:14 RX, I survived. About all I can say about that

  5. STRENGTH
    A) 220 (230F, hit time, didn’t try again)
    5 lb PR
    SKILL
    A) 8 in first two minutes, palm healing from tear last week, almost re-opened so I stopped and did 10 string ring dips+10 strict pull ups emom for 3 min

    CONDITIONING
    Well that was fun!
    Total time 49:41 RX
    Total working time =41:41
    R1. R2. R3
    1. 5:48 7:11. 8:16
    2. 3:26 4:03. 4:21
    3. 2:37 3:06. 2:53
    =13:41 =16:20 =17:30
    (Total time each round now TWT)

    I ran out of gas and for the life of me couldn’t find the nearest station…need to upgrade to a diesel

  6. 5’7 160 lbs SW region
    Push press-275, barely missed 300. Arms locked out but my back caved in.
    Skill- 7 minutes. Kinda dissapointed. 12 ub first min, then 3’s every minute after.
    Conditioning- 45:36. Good workout! Hard but fun to do.

  7. Strength:
    A) 198 – PR but not sure by how much, around 20 lbs
    Skill – 10 rounds 5-4-then 3s, with a few 2s and 1s

    Conditioning – only got about halfway through round 1 before my time was up, finished the squats and had started the cleans and the gym was shutting down
    on pace to take about a day and a half

  8. Strength:
    A) Push Press: 225, missed 235 and was near time cap. Best is 255.

    Skill:
    A) EMOM: In 10 Mins, I got to 25 and stopped in order to have time to complete the conditioning.

    Conditioning:
    45:06, subbed abmat situps for GHD as GHD’s were being used by others in our workout and GHD at high reps causes problems with a nagging groin issue.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s