''Chucky''...

For Total Reps: AMRAP 20
5 Clean & Jerks 155  (rx was 185)
10 Toes-to-bar
*rest 1 minute between rounds

6 rounds plus 1 rep

“2011 CrossFit Games Event #3″…

5 Rope Climbs
5 Clean and jerk (115)
4 Rope Climbs
4 Clean and jerk (135)
3 Rope Climbs
3 Clean and jerk (155)
2 Rope Climbs
2 Clean and jerk (175)
1 Rope Climbs
1 Clean and jerk (195)
14:28

Rx was 145/165/185/205/225

"Grace"...

4:09 Rx. Was at 15 reps @ 1:30 and the wheels fell off! 

First time Rx. Precious best was 4:29 @ 95#

“Beef Jerky Time”...

As Far as Possible In 25 min of:

1 Clean and Jerk (135)/1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats)

2 Clean and Jerks/1 Round of Cindy

3 Clean and Jerks/1 Round of Cindy

etc….Continue until you have done 10 Clean and jerks and then finish with 1 Round of Cindy.

IF YOU COMPLETE THE 10 CLEAN AND JERKS AND 1 ROUND OF CINDY….YOU ARE DONE AND YOUR SCORE IS YOUR TIME!! IF YOU DON’T FINISH IN UNDER 25 MINS, YOUR SCORE IS HOW FAR YOU GOT DOWN THE LADDER!!

9 rounds + 4 C&Js (PR! - last time I got 8+5)

Three PRs this week! Sweet!

Olympic Training - Day One

 Day 1 OLY Training. Snatches, C&Js and Front Squats.

 Finished with 265# for one - Front Squat (10# PR)

This shit is better than drugs and you get to keep your teeth!

“Beef Jerky Time”...

As Far as Possible In 25 min of:

1 Clean and Jerk (135)/1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats)

2 Clean and Jerks/1 Round of Cindy

3 Clean and Jerks/1 Round of Cindy

etc….Continue until you have done 10 Clean and jerks and then finish with 1 Round of Cindy.

IF YOU COMPLETE THE 10 CLEAN AND JERKS AND 1 ROUND OF CINDY….YOU ARE DONE AND YOUR SCORE IS YOUR TIME!! IF YOU DON’T FINISH IN UNDER 25 MINS, YOUR SCORE IS HOW FAR YOU GOT DOWN THE LADDER!!

8 rounds + 5 C & J - Rx
Cash out: Mobility: 10 min

“Tiger Blood”...

“Tiger Blood”
3 Rounds for time of:
10 Bench Press (175)
10 Knee to Elbow
400 meter Run

10:44 Rx

Original WOD called for 10 Clean and Jerks (135)

Clean & Jerks/30" Box Jumps

1. Clean and Jerk
5 sets of 3 reps Across - 115#

Reps were stop and go. no bouncing. No rest between reps.

2. AMRAP 5 Minutes of: 5
3 Clean and Jerks (115#)
5 Box Jumps, 30"

"Return of the Kettlebell" Week 8 - Day 2 - Long Cycle C & J...

My training looked like this:

I added another ladder to make it 5 ladders.

"Medium" Day

I used the 24kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 5 times

60 cleans @ 48kg
60 jerks @ 48kg

12,673 lbs lifted

I did the above in 24:30. I will try to reduce the training time going forward.

"Return of the Kettlebell" Week 7 - Day 3 - Long Cycle C & J...A Bump In The Road

I ran into a bump in the road during my training this morning. I riped a huge callous off my right hand below my pinkie finger during my first ladder. All the torque of the 32's from the long cycle must have been really wearing on my hands. I put a band-aid on it wrapped it with duct tape. I made it through three ladders but was losing my concentration during the jerks and felt my form deteriorating. I did't want to tweak my back just it make it through one workout.

So, reluctantly....I wrapped it up - left the gym - and went home.


My training looked like this:

"Heavy" Day

I used the 24kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 3 times

36 cleans @ 64kg
36 jerks @ 64kg

10,138 lbs lifted

"Return of the Kettlebell" - Questions And Answers....

Below is a few questions I recently received on my ROTK training. I thought they were good ones and decided to post them for good feedback for anyone considering trying this training method.

Questions:

Rob,

First off...very impressed with you snatching two 32kg KBs before your presses! How do you feel about the "off-set" weight snatches prior to pressing? I just read ROTK and plan on starting but feel a bit concerned on the torque placed on the low back with a 32 and 16kg bell being snatched and the possibility of rotation that can be placed upon the core?

Answers:

Thanks Rick. It is a commitment and a bit scary sometimes. My form is pretty good but not perfect. I am decreasing the time right now and feeling stronger but it will be interesting as I add some more volume. I do not know how far I can go at 165lbs. I have gained strength and added muscle while leaning out at the same time. I do would like to gain about 10 more pounds but at 5 ft 8 in I look stupid over 175lbs.

The offset weight snatches actually feel pretty good if you concentrate on bringing the bells up evenly. Switching back and forth the bells evens out the load and there does not seem to be a problem with back instability. Plus, it seems to make doing double snatches with an even load (even the 32’s) seem easier because you do not have to think about the weight differential and manually controlling the speed of the bells to even out.

The cleans and jerks make the snatch, press, squat and deadlift block feel like a breeze!

"Return of the Kettlebell" Week 7 - Day 2 - Long Cycle C & J...

My training looked like this:

I added another ladder to make it 5 ladders.

"Medium" Day

I used the 24kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 5 times

60 cleans @ 48kg
60 jerks @ 48kg

12,673 lbs lifted - which is up from 10,137 lbs lifted last time....20% increase! I was sweating bullets and feeling it.

"Return of the Kettlebell" Week 4 - Day 3 - Long Cycle C & J...

My training looked like this:

"Heavy" Day

I used the 32kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 4 times

48 cleans @ 64kg
48 jerks @ 64kg

13,517 lbs

I did twice the volume as last week. I am exhausted!