This was a quiet but big weekend for the Outlaws. At camp we had multiple PRs, including a massive amount on the Deadlift in the middle of a 15-round “Cindy.” Tony Mayo actually pulled 475#—at a bodyweight around 165#—while doing 15 rounds of “Cindy” in 9:15. Can I get a Fuck Yeah?
There were also shit-tons of 240+ Snatches and 300+ Clean and Jerks from Outlaws around the world over the weekend.
A certain Spider Monkey put up 17 rounds of “Mary” on Saturday. I didn’t know that was possible—that’s 255 Pullups.
Last but not least, our favorite Canadian son—Jay Rhodes—took second overall at the Element CrossFit “Overdose 2012” Competition. Jay has been injured for a good part of the last year, and this is a great return to competition for him. Congrats, buddy.
Here’s a little video I shot this weekend. There will be more to come, but this one is pretty fun. Make sure you watch until the end 😉
WOD 120130:
BB Gymnastics
1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO
Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.
1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO
Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position
Conditioning
“Training Camp 12.2 – WOD 1”
Part 1) 8 minute AMRAP of:
8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.
For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).
Score to beat:
Josh Courage 144 (4 rounds + 16 reps of Part 1) + 28 (140 Double-Unders) = 172 total score
Elisabeth Akinwale 127 (3 rounds + 31 reps of Part 1) + 19 (98 Double-Unders) = 146 total score
Midline
1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round)
1b) 3X10 GH Raise – rest 60 sec. VIDEO DEMO
Congrats to all!! Love hearing about all the PRs!
Its official. The beard is famous… http://media.crossfit.com/cf-video/CrossFit_CFG_OpenPromoOutlaw.mov
Wait… the previous 7,542 videos of Rudy (and his beard) on main site didn’t do it?
That was before Reebok’s invasion, I mean influence.
Nope, you’re both wrong. Rudy officially became famous today but for a different reason: he finally made the Couch Thread on IGX. I believe a congratulations is in order.
Is rack ok for the Jerks and with the KBSn it doesn’t have to touch the ground, just below hip level right?
No racks, and snatches are “Russian style”. No need to touch the deck.
Thx, got eager and did it with a rack before I saw your reply. Still beat the living crap out of me in the end.. 😛
“If you a hater and you know it, fuck you.” – Young Jeezy
Great shot of you unconscious in the background.
See above.
Getting 6′ man and a 5′ man in the same shot is just impossible.
“If you tall and you know it, fuck you.” – Epic
1a) 225-315-315 (no straps)
1b) 95-95-95 (still getting used to this movement)
Conditioning
Part 1) 3 rounds + 5 jerks = 101
Part 2) 160 double unders = 32
Total Score: 133
Midline
1a) unbroken, but untimed
1b) unbroken, but untimed
bb gymnastics
1a) 95, 105, 115 (no straps)
1b) 65, 85, 95
Conditioning
Part 1) 2 rounds + 10 (8 jerks, 2 ring dips) = 74
Part 2) 96 double unders= 19
Total: 93
Midline: completed but didn’t time
MFS: 237 (my body is so sore!) 🙂
1a. 125, 135, 125
1b. 85, 95, 105
Conditioning
Part 1 – 3 rounds + 11 = 107
Part 2 – 115 double unders = 23
Total: 130
Midline: later
M/F/S: 8/7/4 (trouble sleeping, work stress, annoyed!)
TTB – :23; :27; :21
Clean Hi Pulls – 185, 185, 185 really have to focus to keep from knees re-bending
Tall Clean – 115, 115, 115
Conditioning
Part 1 – 4 rounds + 1 Push Jerk = 129
Part 2 – 75 Double Unders = 15
Total: 144
Midline
T2B unbroken, but forgot to time
GH Raise – Done
Bunch of new equipment came in at my gym this weekend. Very exciting
m/f/s 3/4/4
1a) 155/165/165
1b) 75/85/105
Clean High-Pulls always feel awkward to me…
AMRAP
2 Rounds + 24 Reps
85 Double Unders
86+17 = 103
Toes-to-bar x 15 unbroken in 22 seconds, 22 seconds, 21 seconds
gh raise…yeah
Some notes:
1. If you guys don’t do this workout with a ripping hangover, you’re not doing it RX.
2. Running down the street, kicking every cab you see, declaring it “gay” could get you arrested.
3. I now know more about genital piercings than I ever cared to know.
I heard they take that “dont run into traffic and kick moving cabs” thing serious in Alexandria.
RE: 3…who knew you had such virgin ears?
1a) regular pulls 245
1b) 115-115-95…just felt like getting form down more.
c) 3+1+110 = 97+22=119
felt really stagnant after first round. dips are feeling worlds better than they use to though. getting better at something without doing it much…like
m) 15-15-12…as fast as i could.
had to do the GHR underneath a frame (like as if under a bed frame) pushing up w no weight.
i just realized it was KB snatches! i did KBS all the way overhead…
BB gymnastics
1a) 135,145,145 all above nipples.
1b) 95, 115,125
Conditioning
Part 1) 3rnds + 8 snatches= 120
part 2) 122 double unders = 24
So grand total= 144
Midline
1a) 22sec, 25sec, 24sec
1b) work completed
2/3/4(lats/bi’s)
Part 1: 3 rnds + 27 reps = 123 (with 135 jerks)
Part 2: 89 DU = 17
Total: 140
Midline: 23sec, 40sec, 65sec
Strength:
Part 1a: 155,155,165
Part 1b: 95,95,95
Mary left me wanting my mama, sucking my thumb fetal in the corner….
Clean High Pull: 155
Tall Clean: 135
Conditioning: 3 rounds + 16
Double Unders: 91
=130
Nate, you give me something to shoot for. Keep up the great work.
This weekend i did my first crossfit comp (Urban warfit garage games). I tied for 5th. Had a good day over all set two PR’s. 165# snatch and 205# for 2RM thruster. The outlaw way definitely had me prepared for the wods.
Clean H.Pulls- 185-195-205 (no straps)
Tall Cleans- 95 for all 3 sets
4rds + 40 Du= 160+8=168
T2B all sets un-broken but un-timed
GH raises Completed
Stoked I was able to do all of this today. Still took it a little easy to keep from reinjury.
1a) 225 (too heavy), 185, 185
1b) 135 across
Conditioning
— 4 rds + 6PP = 134, then 155 DUs = 31 –> Total: 165 (dropped the bar on the 4th rd and three times on the 5th rd b/c they were getting sloppy and was worried I’d jack up the wrist. Had to be kinda delicate on the cleans too. Felt happy with it regardless.)
Midline – Did it but forgot to time it.
M/F/S – 1 (new gym is open!)/4/4 (back)
Speaking of the new gym — Remember to register for the Dallas Training camp, to be held at CF Heath! The new facility (located at 272 ranch trail, Rockwall, Tx 75032)opened today, and it’s AWESOME. Tons of space and new equipment. Also, be sure to register for the CF Tour event, held that Saturday at the Fort Worth Stockyards. Here’s the link:
https://www.regonline.com/register/checkin.aspx?EventId=1049298&MethodId=0&EventSessionId=&SessionId=74DD3FC9B3BB4B2FA35BB24EDCD22A84&startnewreg=1
It will be a good time.
1a) 185# for all. Pulls felt really weak
1b) 135, 155, 155
Conditioning:
5 rounds- 160 reps
126 double unders- 25 reps
185 reps total
Not very happy with my double unders. Did not get 1 double under the last 20 seconds bc I kept tripping up.
great job !!!!
Thanks John.
TTB: all sets 19-20 seconds.
1/2/2
Sorry bad math actual score 128+8=136
1a) 185#,205#,205#
1b) 135#,155#,155#
Conditioning:
4 rounds + 6 snatches= 150 reps + 140 dbl unders= 178 reps total
Have to do midline later
m/f/s
2/3/3
BB Gymnastics
1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec.90, 90, 95kg no straps
1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. 40, 40, 40kg
Conditioning
“Training Camp 12.2 – WOD 1″
Part 1) 8 minute AMRAP of:
8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
Score = 3 rounds + 7 jerks + 70 double unders = 103 + 14 = 117
Midline
1a) 3X15 UB Toes to Bar – rest 60 sec, unbroken 23 sec, unbroken 36 sec, broken 9/3 47 sec
1b) 3X10 GH Raise – rest 60 sec. Slow and controlled with just bodyweight
Clean High Pull – 155, 185, 205 – prob should have gone heavier
Tall Clean – 115, 135, 135 – could have gone heavier
Conditioning
4rds + 8reps = 104
110 double unders = 22
total = 126
T2B – :19, :19, :19
GHR – untimed
Awesome workout!
BB:
1a. 135, 155, 155
1b. 95, 95, 95
Worked on technique all the way, saving a tweaky hammie..
Conditioning:
3R + 24 (8L KBSn) & 100 DU.
Wayyy harder than I expected. Got hard to lock out on the 4th round and had to break PJ once and RD 3 times..
Interesting and prob very good to do DU like this, though I was gonna go for 150-200 reps.
Midline:
TTB 24, 22, 19s
3*15 Back extension (hammie again).
Oh, as seen above, I did the PJ from a rack. Prob wouldve even if I known to save my wrist..
Upon meeting “Josh Courage” at the camp last weekend I immediately doubted he is who he says he is…
http://www.flickr.com/photos/66798666@N06/6791362331/in/photostream
Perfect.
I’d totall kick his ass
1.a) 135, 165. 175
1.b) 115, 125, 130
Conditioning:
4 rounds and 1 push jerk
(only had the use of 16kg KBs, so very easy with Snatches)
only 61 DUs (just cuz’ I suck at ’em)
total of 128 plus 12 = 140
Mid-line:
mostly broken (and around 25-40 sec each)
A tough, trembly-inducing-feeling-afterward, workout!
bb gymnastics
1a) 60, 70, 75kg (no straps)
1b) 40, 50, 55kg
Conditioning
Part 1) 2 rounds + 17 (8 jerks, 8 ring dips, 1 snatch) = 81
Part 2) 100 double unders= 20
Total: 101
Midline: 22, 23, 24
Started the day off with the 1st workout for a big competition I’m doing this weekend, WODAPALOOZA!
Deceptive little guy: 3:08
2 rounds for time of
60 yard shuttle run (10 yard backpedal, 10 yard forward sprint)
12 hurdle jumps (24, 18)
Rest 1 minute
2 rounds for time of
60 yard shuttle run
12 hurdle jumps (24, 18)
For total time including the 1 min rest.
BB Gymnastics –
1a) 185, 195, 200 (last set was probably a little too heavy as I was only able to pull to just the start of chest level, below the nipples on the last few reps..
1b) 135, 155, 165. Got tough to get under on the last set. Still kept good form.
Conditioning – 4 rounds plus 8 push jerks and 8 ring dips = 144
Plus 22 reps for double unders (112) = total score of
166 RX
Midline – focused on speed and kept all 3 sets of 15 UB and under 20 sec.
Condititioning
5 Rounds + 6 Ring Dips = 172
145 Double Unders = 29
172 + 29 = 201
I dunno. My kind of WOD I guess..? Nothing ever felt heavy. Everything unbroken. My heart just felt really hot the whole time – almost like heartburn.Tried to rest only 10 seconds between rounds.
ahhh I thought my score was gonna be good enough on this one. Just got me!
I felt that “heartburn” too! Nothing heavy, just weird chest burning.
gotta learn to read-did 5 rounds of 5.
bb gymnastics
clean pulls-135, 155, 155, 155, 155
tall cleans- 95 all 5 rounds
conditioning- 2 rounds+8 jerks
du’s- 60 new RX jump rope coming tomorow
toe2bar-1st 2 unbroken, last 8,4,3
gh raises-unbroken untimed (if timed score would read slow)
1a) 185,185,185
1b)95, 115, 115
conditioning did 3 rounds took 8 min 20 seconds
toes to bar unbroken round 1, 14 round 2, did 10 then 5 for round 3
gh raises unbroken
Clean high pulls – 95
Tall cleans – 75
Part 1 – 114 w/ 95 lb + Part 2 – 105 for score of 21. Total = 135
Toe to bar – 23 seconds each round unbroken
Clean High Pulls
185 x 3 x 5
Tall Cleans
85 x 5
105 x 5
115 x 5
Should have gone heavier, but trying to really minimize any extra movement.
Conditioning
5 Rounds + 3 Push Jerks
= 163 reps
115 Double Unders (tons of breaks….didn’t have my own rope, and just tired…)
= 23 reps
Total
186 reps
Midline
3 x 15 UB toes to bar, fast
GH Raises
+ 35#
+ 25#
+ 25#
Drew Shamblin and I have been hitting Outlaw training hard everyday and it’s awesome! We really enjoy the programming. also, it’s nice to have someone at your gym push you as well on this programming.
BB Gymnastics:
1a) 95, 135, 135
1b) 95, 105, 115 🙂
Conditioning:
4 rounds + 5 push jerks = 132
98 DUs = 19
Total = 151
I felt really good on this. Started tapering off to save some breath for the DUs. If I did it again, I would have just kept blazing through and maybe got 5 full rounds. Happy with this I guess. There was more in the tank until the DUs.
Midline:
1a) ~18, 19, 19 seconds
1b) ~ 20, 20, 20 seconds
MFS- 2, 2, 5 still sore from 15 rounds of Mary. Yay
Did clean pulls off 2″ riser today 5×3
315×3; 365×2
Tall clean
135/155/185
5 rds + 30 kn snatches =190
110 DU =22
Score 212
Nice work on the amrap man
A1: 131#, 155#, 175#
A2: 88#, 98#, 103#
+
Metcon: 3 rounds + 3 PJ = 99
Double-Unders: 81 = 16
Total: 115
+
T2B: unbroken and fast kipping (first time in a while getting the kip down)
GHR: 25#, 10#, 10# (hamstrings were burning)
clean pulls: 135, 145, 155
tall cleans: 95, 105, 115
metcon: 3 + 4 pj=76
double unders: 143 =28
total: 104
t2b & gh raises completed
m/f/s: 4/5/6
Conditioning:
Part 1: 4 rounds + 8 jerks
Part 2: 120 Double unders (24)
Total Score = 160
I felt I should have done a lot better on the DU, I put up 188 in a competition 2 weeks ago in something similar (3 min to find a max OHS, running close 2 mins max double unders)
I was surprised how I had to break up the ring dips in the later rounds. I feel I should have got a better score. I feel I broke sets of Push jerk before necessary (even thought I only broke Push jerks twice), and I broke the DU before necessary. I wanted 5 rounds, and at least 150 double unders.
Fun WOD though, looking forward to tomorrows.
midline
T2b-17/17/17
Ghd-20/18/17
1a) 185×3
1b) 135×3
-Still beat up from fri/sat
Conditioning:
a) 4 rounds + 6 jerks
b) 123 double-unders
Total: 158 Rx’d
Midline:
No time
1a.) 185 185 185
1b.) 95 115 115
Conditioning 3 rounds 4 jerks
Double unders 120
Score 124
Midline
T2B 15, 10, 11
GHD Raises with 16 lb kb, 10, 9, 8 (last 2 with BW)
BBG:
1a) CGHP – 185, 185, 185
1b) Tall Clean – 95, 125, 125
Midline:
T2B – :22, :18, :18
GHR – NW, NW, NW (foot set @ 9)
Conditioning:
4 rounds even
125 DUs
128 + 25 = 153
M/F/S – 2/5/6 Lats are effin’ destroyed from Mary.
1a) 155
1b) 111, 121, 131
Conditioning- 3 rounds + 1 pj, 154 du= 107 total
Midline- T2B- :17, :18, :17
GH- bw, 10, bw
Score on conditioning was actually 127, I’m a math whiz
BB work
1a 135-145-145#
b 95-95-95#
Conditioning
2Rds+13 reps…Du 137 = 77+27 = 104
m/f/s…..2/2/2
AM
AMRAP 20min
5 HSPU
10 Pistol
15 pullup
– 16 rounds + 5
– Did pistols with a wall ball behind me
– HSPU and pullups unbroken
PM
3×5 Clean high pull- 185
3×5 Tall Clean 135, 145, 155
–
10min Clock
AMRAP 8min
8 Push jerk 155
8 Ring Dip
8R/8L kb snatch 53
-5 Rounds
2min AMRAP Double Under
175
– Score 195
1a)135,155×2 Light but wanted to get a nice a tall pull every time.
1b)95,115×2 Probably could do more but this was enough to force speed into the catch.
Conditioning:
8min: 3 rounds exactly (96 reps) Push Jerk smoked me.
2min: 110 doubles (22 points) no shoulders left.
Total: 118 blah
Midline:
1a)Did it, but no times. 2nd round was really fast. Third slowed down a couple seconds.
1b)Sub 115lb good mornings @115# 3×10 got pretty difficult.
1a) 185lbs
1b) 95lbs, 115lbs, 115lbs
Conditioning
3rds, 20 reps + 45 du’s = 125
Midline
1a) 22″,24″,24″
1b) completed
Thanks
1/2/2 (coming off a few days rest from hip problem)
BB Gymnastics (first time doing both of these movements)
1a) 165, 185, 185
1b) 135, 135, 155
Conditioning
4rds + 1 Jerk
90 DU
Total=146 reps
Midline
1a) untimed but did unbroken
1b) untimed but did unbroken
BB
1a.) 175#, 195#, 195#
1b.) 95#, 115#, 125#
de-conditioning
3 Rounds + 8 jerks + 75/5 = 129
6/7/4 Getting shit figured out. Not going to be like this for long. Pretty terrible past week or so of working out.
Oh, and midline
a.)17sec, 18sec, 18sec
b.)Did it
1a) 185- stayed low because of the arms
2b) 95
conditioning: used 55lb db
4+4..114 du’s= 154
midline completed
1/2/3
and subtract 10 on my conditioning score. Screwed up the math.
Strength:
1a.) 165, 175, 175
-got heavy, and had trouble not re-bending knees to get it to nips..in hte future will go lighter.
1b.) 115, 130, 140
-liked a lot.. think these weights were perfect..
Conditioning: (3+1 Jerk) 97+ 22 (110 Dubs)=119
-lookin through the other scores, i’m embarrassed..my jerks I had to break up in the 2nd round into 2’s..need to work on my presses big-time.
Midline: completed.
Need to pick it up tomorrow.. reaaal shitty day.
1a) 175 – 185 – 185 good height
1b) 95 – 125 – 135 these were fun!
metcon – 2rds +24 reps … 105 DU = 109
totally failed on the 3rd set of ring dips. could have easily finished the 3rd round if I didn’t have to break up the last dips into singles
midline – 22ish seconds for each set of t2b
GHR – hello hammies!
1a) 155
1b) 111, 121, 131
Conditioning- 3 rounds 100 du= 126 total
Midline- T2B- 21, 22, 25
GH- Our cheap mizer of an affiliate owner better step up and drop down on some legit GHDs if we’re gonna be doing these on the reg.
1a) 205-225-225
1b) 95-105-105 (should have added more weight for sure)
Conditioning-
4 rounds + 21 reps = 149 reps
then…my rope blew out on me during the double unders, leaving me with 90=18…bad luck.
Total of 167
Did midline, but did not time.
Cond. 2+14 kb snatch
Du. 107
Worked on clean and jerks with our oly coach after.
1a) 215 for all
1b) 95, 125, 145 (should all have been 145)
4 rounds plus 139 double Unders = 155
T2B in 19, 19, 23sec
GHR completed slow and steady unweighted.
BB work: High pulls sets of 205, tall cleans 135 with last set of 155
Conditioning: 4 rounds +3 push jerks
100 Double unders= 148 Reps…
T2B- :21,20,24 last set I missed rep myself one because of shitty form.
no gh raise did good mornings at 115#
I was talked into this immediately following and partook…
3rft
25 double unders
25 push ups
25 40# DB hang squat cleans
10:48
M/F/S 3/4/4
First time doing ring dips with shoulder injuries in over 7 months, felt strong, no pain.
First time in the gym since Thursday, didn’t get a chance to workout while I was in Texas. So I did Friday’s strength. Wasn’t feeling it on the Squats, maybe it was the 14 hours that I spent in the car yesterday, but I struggled through it.
Conditioning – 3rds + 12 KB Snatches, really upset that I didn’t get at least 4 rds. Dips really slowed me down but jerks and kbs were unbroken.
Double Unders -141
Total – 124 + 28 = 152
Midline – T2B: 21,21,22
Did modified glute ham extension things on GHD, very uncomfortable doing the GH raises on the GHD
-115,125,125
-85,105,105
Conditioning 2rnds+11 snatches, man I wanted to finish that round! 90 DU =109
[youtube http://www.youtube.com/watch?v=sfhF5zeje8o&w=420&h=315%5D
1a) 115, 125, 125
1b) 95, 105, 110
Conditioning
4 rounds + 6 push jerks = 134
100 double-unders = 20
total = 154
Jerks felt off but KB snatches are a good one for me 🙂
mfs = 3/4/2
175 clean pull
125, 135, 135 tall clean
conditioning 4 rds
1a. 185-185-205 (straps)
2a. 125-125-145
WOD:
Pt1. 4 Rounds + 1 kb snatch (145)–ding dong did kb snatches to the ground every rep so feel like I would have hit 5 rounds had I been doing “Russian” style
Pt2. 140 DUs (28)
Score = 173
Midline:
:18-:18-:19
25-35-45#
1a 135-185-225
1b 95-115-135
conditioning 4 rounds- 128 reps calf injury so no du
Clean Hi-Pull: 120-125-125
Tall clean: 65-70-75
Conditioning: 4 rnds (128 reps) + 21 (105 du) = 149 reps
1a) 115#
1b) 65#, 65#, 75#
Conditioning:
2 rounds + 8 push jerks + 5 ring dips
Double-unders: 86 (17 reps)
Strength:
1a. 95, 105, 115 used the hook grip with 95 and 105. Couldn’t hook grip 115 and pull it high enough.
1b. 65, 75, 85, used hook grip. These were fun.
Conditioning:
3 rounds + 3 pj + 135 DU = 136 (used only 75 pounds and a 12kg kettlebell) My shoulders were FINISHED!! The dips really got me and I started failing on them in round 2. I had to take them 1-2 at a time. First time EVER to do KB Snatch. Forearms are bruised today.
Midline: All T2b unbroken (didn’t time, but went all out) and no weight on GH raise.
MFS 1/3/6 shoulders wrecked from Saturday still.
Clean Pull: 135, 145, 145
Tall clean: 65, 85, 85
WOD1: 2 rounds + 8 jerks. 1 pood KB.
WOD2: 63
Midline: assorted t2b. Last round was actually my best
Calvin Davis (5 rnds)+21
Jacob Heighes (4+8)+14
Chris Mendoza (3+4)+26
Paul Doherty (3+3)+5
CrossFitcdr.com
#125, #130, #130
#95 all three
3 rounds + 10 = 106
105 Du’s = 21
total = 127
1a) 185, 195, 195, 195
1b) 115, 135, 135, 135
Conditioning: 3 rds = 96 reps + 59 du = 11 reps
Total 107. First round of metcons felt great, got all jerks ub. Then I think the ring dips hit me and I had to break my sets up in 2 and 3
Midline
1a) :18, :21, :23
1b) bw+10 for all. This was my first time going past parallel at the bottom and it definitely felt different in the hamstrings (in a good way). Any particular reason for the extra range of motion?
Dislexia made me do 5×3 instead of 3×5..
Clean high pull 225, 245, 265, 265, 265
Tall Clean 95, 135, 135, 135, 135
conditioning: 3 rounds+25 reps=121 reps+70 double unders=14 reps
Total=135 rx’d
Midline
ub t2b: :21, :21, :20
ghr: 3×10 @ bodyweight
thank you for more training greatness
BB Gymnastics
1a) 3×5 @ 185#
1b) 1×5 @ 115# – 1×5 @ 125# – 1×5 @ 135#
Conditioning
68 (2 Rounds + 4 Reps) + 29 (145 Double-Unders) = 97 Total Score
*Felt horrible today. Lats, Biceps and Shoulders still really sore from Mary on Sunday. Broke D-U 5 or 6 times.
Midline
Ran out of time
I’m coming to this late. Are the KB snatches requiring full squat, since they are not stated to be power snatches?
BB Gymnastics:
Took it light worked on speed and fluidity, hit cleans heavy yesterday
1a) 165
1b) 115
Conditioning:
4 Rounds + 16/17 Reps (haven’t watched video to see if first snatch counts on 5th round) + 130 Double Unders = 144/5 + 26 = 170/1 total
Midline – T2B were really fast, 16, 18, 19 seconds
GHD Raises = 35lb KB x 3 x 10
clean high pulls stayed at 155
tall cleans stayed at 135
conditioning: 3 rounds + 4 jerks, 80 dubs
Midline: t2b 18,18,19
1a) 90kg, 90kg, 90kg
1b)40kg, 50kg, 50kg
Conditioning: 3rounds + 21 + 113 DUs = 129
Hand rips slowed me down on the KBsnatch, still felt good
Midline: done, toes to bar were strict and slower again to save the hand, time to HTFU
MFS 2/3/4
Reblogged this on bigpieceofchicken.com Blog and commented:
This one will be done 120201
Reblogged this on bigpieceofchicken.com Blog.
Conditioning:
Part 1: 4 rounds (128)
Part 2: 104 DU’s (20)
Score: 148
I’d like to know what it is that makes me awesome at DU’s some days and not so much on others. Doubles were solid today. Didn’t trip at all, was just tired.
Finally back on track!
1a. 115 across
1b. 71#
Conditioning
Part 1. 4+ 16
part 2. 159= 31? I think that’s how to score it
= 128+31=159
Midline
1a. :21 :22 :24
1b. 25#
3×5 CleanHP 185-195-195 all to nipple line
3×5 Tall Cleans 95
Conditioning
3rds +16, DU 105/21reps =133 Reps
Conditioning: 2 rounds + 4 Jerks = 68
Double Unders: 155 = 31
Total 99
Jerks slow, also used DB for snatches, still learning KB snatches.
Performed this 120203. Let me give my excuses for sucking (on the conditioning at least) upfront.
1. I haven’t exercised for 6 days.
2. I’m old.
3. I did this workout ass-backward. These workouts were not prescribed together (obviously for good reason). Trying to play catchup.
4. I did it all within 30 minutes, no warmup, no rest in between and that’s a really bad idea.
Strength from 120131:
1) 280, 320, 360, 380
2a) 135 (light)
2b) 225, 260, 275, 275
Conditioning from 120130:
4 rounds + 4 reps
97 double unders
Score = 151
1a) 185-205-205
1b) 135-135-135
conditioning: 8 min amrap–3 rounds + 4 push jerks (scaled to 135 on the push jerks and used 45 lbs dumbbell for the snatches), 2 min du–106 (didn’t have a jump rope on me. did lateral hops over the bar)
midline
1a) 15 ub in :39 seconds-9 ub-7 ub (grip totally shot)
1b) no ghd. subbed 145×10 stiff legged deadlifts on a box
this workout left me totally shot/broken down. lower back smoked, maybe from yesterday’s pistols? first time doing pistols unassisted