Jello Legs

April 15, 2013
By : Retta

Warm Up
3 rounds
15 burpees
15 barbell overhead squats

-Roll upper back with the taped balls, anchor arms with barbell

Strength/Technique (20-25 minutes)
1. Snatch Balance
3-3-3-3 Stay light and make it perfect and lightning fast

2. Work up to a 1RM Squat Snatch

WOD
3 Rounds
20 Hang Squat Snatches (95,65)
20 Up and Over the Box Jumps

Games- must clear box

Ca$h Out
30 strict toes to bar

22 Comments

mattw

04/16/2013 @ 2:22 am

Snatch balance: 75,95,115
Squat Snatch: struggled with 135 (which used to be easy in the Lando era). Really need to work on technique this summer.
WOD: 9:53

Btw- deprizio, great improvement over the past few months…. hard work pays off.
mattw

04/16/2013 @ 2:22 am

Snatch balance: 75,95,115
Squat Snatch: struggled with 135 (which used to be easy in the Lando era). Really need to work on technique this summer.
WOD: 9:53

Btw- deprizio, great improvement over the past few months…. hard work pays off.
Melberg

04/16/2013 @ 12:54 am

185 squat snatch (about 25 lbs off pr, couldn’t get 205 for the life of me)
WOD 12:29 (95) and up an overs, my vertical is NOT special
Melberg

04/16/2013 @ 12:54 am

185 squat snatch (about 25 lbs off pr, couldn’t get 205 for the life of me)
WOD 12:29 (95) and up an overs, my vertical is NOT special
DePrizio

04/15/2013 @ 8:51 pm

Little bit of a late post of Opens Accomplishments but here goes nothing.

First, I was happy with my 2013 open performance for myself. The mens field in the North East grew from about 4000 competitors in 2012 to 7000 competitors in 2013. As we all saw the competition is getting fiercer as more freaks come out to do crossfit. Great thing for the sport. We all just have to keep getting better.

I’m a stats guys so I did some tracking- tried to keep it measurable over the years so I looked at percentile along with the fact that they re-did some of the workouts form 2012.

* Got some snatches at 165 this year. Last year I got there with about a minute left- Went to squatch snatch it and hit myself in the forehead and started bleeding. Pretty awesome. I actually hope they repeat 13.1 next year.
*13.3- got some MUPs in the wod where the last year I couldnt do any MUPs, was probably a Karen PR too. Was a WOD the following Saturday that had MUPs, I got 10 singles without any misses. Big for me.
*The rest is just general stats- I looked at Percentiles so if you fell in the 20th percentile you were better than 80% of the field. The stats below tell the story (hopefully they print out right) I couldnt compete in week 5 in 2013. Looking forward to getting back at it, training my weaknesses and just building a better overall set of skills. Burnt toast has definitely helped.

WOD Score Rank # competitors Top Percentile Better than
12.1 92 1759 4100 42.90% 57.10%
12.2 60 790 4100 19.27% 80.73%
12.3 273 813 4100 19.83% 80.17%
12.4 240 811 4100 19.78% 80.22%
12.5 80 1097 4100 26.76% 73.24%
Total 871 4100 21.24% 78.76%

WOD Score Rank # competitors Top Percentile Better than
13.1 153 708 7050 10.04% 89.96%
13.2 259 1149 7050 16.30% 83.70%
13.3 244 1171 7050 16.61% 83.39%
13.4 75 1325 7050 18.79% 81.21%
13.5 7050 – –
Total 882 7050 12.51% 87.49%
- Shamwow
  
  04/15/2013 @ 9:05 pm
  
  Stick, I’m glad to have you as the analytic end of the Shamon board of trustees.
- DePrizio
  
  04/15/2013 @ 9:07 pm
  
  Well those stats came out terribly squished.
  
  This is the gist
  
  WOD Better than
  12.1 57%
  12.2 81%
  12.3 80%
  12.4 80%
  12.5 73%
  Total 79%
  
  WOD Better than
  13.1 90%
  13.2 84%
  13.3 83%
  13.4 81%
  13.5
  Total 87%
  
  Relatively I was just better than myself last year, and that’s what matters, and next year will be the same.
  - Goose
    
    04/16/2013 @ 12:11 am
    
    Progress. Very impressive. Nice job Nick.
DePrizio

04/15/2013 @ 8:51 pm

Little bit of a late post of Opens Accomplishments but here goes nothing.

First, I was happy with my 2013 open performance for myself. The mens field in the North East grew from about 4000 competitors in 2012 to 7000 competitors in 2013. As we all saw the competition is getting fiercer as more freaks come out to do crossfit. Great thing for the sport. We all just have to keep getting better.

I’m a stats guys so I did some tracking- tried to keep it measurable over the years so I looked at percentile along with the fact that they re-did some of the workouts form 2012.

* Got some snatches at 165 this year. Last year I got there with about a minute left- Went to squatch snatch it and hit myself in the forehead and started bleeding. Pretty awesome. I actually hope they repeat 13.1 next year.
*13.3- got some MUPs in the wod where the last year I couldnt do any MUPs, was probably a Karen PR too. Was a WOD the following Saturday that had MUPs, I got 10 singles without any misses. Big for me.
*The rest is just general stats- I looked at Percentiles so if you fell in the 20th percentile you were better than 80% of the field. The stats below tell the story (hopefully they print out right) I couldnt compete in week 5 in 2013. Looking forward to getting back at it, training my weaknesses and just building a better overall set of skills. Burnt toast has definitely helped.

WOD Score Rank # competitors Top Percentile Better than
12.1 92 1759 4100 42.90% 57.10%
12.2 60 790 4100 19.27% 80.73%
12.3 273 813 4100 19.83% 80.17%
12.4 240 811 4100 19.78% 80.22%
12.5 80 1097 4100 26.76% 73.24%
Total 871 4100 21.24% 78.76%

WOD Score Rank # competitors Top Percentile Better than
13.1 153 708 7050 10.04% 89.96%
13.2 259 1149 7050 16.30% 83.70%
13.3 244 1171 7050 16.61% 83.39%
13.4 75 1325 7050 18.79% 81.21%
13.5 7050 – –
Total 882 7050 12.51% 87.49%
- Shamwow
  
  04/15/2013 @ 9:05 pm
  
  Stick, I’m glad to have you as the analytic end of the Shamon board of trustees.
- DePrizio
  
  04/15/2013 @ 9:07 pm
  
  Well those stats came out terribly squished.
  
  This is the gist
  
  WOD Better than
  12.1 57%
  12.2 81%
  12.3 80%
  12.4 80%
  12.5 73%
  Total 79%
  
  WOD Better than
  13.1 90%
  13.2 84%
  13.3 83%
  13.4 81%
  13.5
  Total 87%
  
  Relatively I was just better than myself last year, and that’s what matters, and next year will be the same.
  - Goose
    
    04/16/2013 @ 12:11 am
    
    Progress. Very impressive. Nice job Nick.
dudley

04/15/2013 @ 2:34 pm

squat snatch 155# PR-that was a four month journey. onto 165#
9:56 games

GO JIM GO
dudley

04/15/2013 @ 2:34 pm

squat snatch 155# PR-that was a four month journey. onto 165#
9:56 games

GO JIM GO
Kenny "F'n" Powers

04/15/2013 @ 2:18 pm

warm up done
75 on snatch balance
tried 135 a bunch of times but wasn’t feelin it this AM
WOD 10:43 games
cash out: cash money
Worked on MU’s

$5 says Jim will be in tomorrow AM making up today’s squatches
Kenny "F'n" Powers

04/15/2013 @ 2:18 pm

warm up done
75 on snatch balance
tried 135 a bunch of times but wasn’t feelin it this AM
WOD 10:43 games
cash out: cash money
Worked on MU’s

$5 says Jim will be in tomorrow AM making up today’s squatches
Schurko

04/15/2013 @ 12:17 pm

warm-up: check — that is one way to warm up in the AM
Snatch Balance: 95#
Snatches: up to 215# missed 225 4 times…annyoying
WOD: 10:14 @ games

Good luck to EA & J White, who decided he was actually going to run the marathon yesterday..
- Shamwow
  
  04/15/2013 @ 2:09 pm
  
  Jim will do ANYTHING to get out of squatchin’.
Schurko

04/15/2013 @ 12:17 pm

warm-up: check — that is one way to warm up in the AM
Snatch Balance: 95#
Snatches: up to 215# missed 225 4 times…annyoying
WOD: 10:14 @ games

Good luck to EA & J White, who decided he was actually going to run the marathon yesterday..
- Shamwow
  
  04/15/2013 @ 2:09 pm
  
  Jim will do ANYTHING to get out of squatchin’.
gillian

04/15/2013 @ 12:15 pm

warm-up: done
snatch balance: 80
1rm squat snatch: 75…so messy!
wod: 13:45…again…messy!
strict t2b: done
gillian

04/15/2013 @ 12:15 pm

warm-up: done
snatch balance: 80
1rm squat snatch: 75…so messy!
wod: 13:45…again…messy!
strict t2b: done