I guess I’m an idiot, because at one time I never thought we’d see a female exerciser Snatch 175#, Clean & Jerk 200#, Squat 300#, or Deadlift 400#. Funny thing is, that “time” was like 2 years ago. Now I feel like we might see all those things—with the same athlete.
Tonight Elisabeth Akinwale pulled a 385# Deadlift.
This was a 20# PR for her, but was a bit of a disappointment. See, the goal is 400#, so anything shy of that will be just “eh.” Elisabeth had 405# to her knees but didn’t finish because she was starting to loose spinal position, and she knows 20# isn’t worth a season-ending injury.
So I guess tonight was a failure. Even though that’s the biggest deadlift I’ve ever seen a woman pull, and possibly the cleanest/easiest 20# PR I’ve ever seen, it’s not 400#. Yep, absolutely nothing to get excited about. Not until she can put her 215# Clean & Jerk and 325# Back Squat together with 5 more pounds for a 175# Snatch and 15# more for a 400# Deadlift—then you might see a little excitement from Elisabeth. Maybe she’ll execute a small fist pump or a whispered “fuck yeah,” or maybe she’ll just walk away and quietly revel in crushing numbers that some of us thought would never be reached.
BP Snatch double @ 225#
WOD 120404:
BB Gymnastics
1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 90% if technique is not perfect.
2a) 4X2 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO
Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.
Conditioning
5 rounds for total working time of:
Run(sprint) 400m
15 C2B Pullups
*Rest 2 minutes.
Notes: The goal is to go ALL OUT on each run, then try to complete the pullups unbroken. There will be no penalty for breaking pullups, but try to get as far as possible without breaking.
Strength
1a) 3X15 GH Raise – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
Extra 120404:
Group 1 Conditioning
8 minute AMRAP of:
3 Rope Climbs 15′
5 Power Cleans 175/115#
15 HR Pushups
30 Double-Unders
EA whispering “fuck yeah” isn’t likely. We discussed this and determined: shit’s played.
Got a question. I woke up Sunday morning and my knee was severely swollen and red. They drained a bunch of fluid out yesterday. The only thing I did was Saturday’s workout and don’t remember hurting it. I can barely walk now. Should I take the rest of the week off or just do upper body stuff. I hate missing workouts.
Definitely take the rest of the week off from anything weight bearing lower body. Ice every few hours for 15min until the swelling goes down and try ib profin for inflammation and pain if your stomach can handle it. If you must do upper body try to keep it to seated presses, bench, strict pull-ups or dips, etc but no one legged cleans or other crazy ideas! No idea at all what you did?
Thanks. Been doing the ice and ibuprofen. No idea what happened. Never had bad knees and just woke up like that.
So… how many Outlaws can we fit into one episode of Exercise Center? I’ve counted 5 so far.
http://games.crossfit.com/video/crossfit-games-update-april-3-2012
New rule: if you’re going to link to Exercise Center, you gotta provide the time stamps we should fast forward to. No way anyone wants to watch 30 minutes of that.
Yeah! Jason Hawgin
Speaking of TV shows, I propose a Tosh.O style how hosted by Drywall and Epic where we watch CrossFitters doing “incredible” things and make fun of them. I’d never watch it because it would be really stupid. Still, more entertaining than ExerciseCenter
Isn’t that what you’re already doing?
+1
BB Gymnastics
1) 101kg, 105kg, 110kg missed the jerk in front, 110kg, 115kg – felt snappy going under the bar today
2a) 120kg, 130kg, 140kg ,140kg
2b) 110kg, 120kg, 120kg, 120kg
Conditioning
Total working time = 12:21
Running in the wind and snow is not pleasant
Only set of broken pull ups was set 4 when I behaved like a softcock
Strength
1a) only did 2 sets, second set with a light band as assistance
1b) banded with small black band as weight
1) 95, 100, 102.5, 105, 110kg
All reps felt really solid.
2a) 130, 140x 3
2b) All 120kg
Conditioning:
1. 1:40 (1:12 run)
2. 1:47 (1:12)
3. 1:48 (1:12)
4. 1:48 (1:12)
5. 1:53 (1:12)
Total: 8:56
Runs on treadmill all at 20kph. C2B on a really thick bar so no sets UB, since it was hard to hold on.
Midline done!
Prettiest huge deadlift ever. She’s amazing!
Hey lady! Love seeing your name on here!
Not trying to be a smartass or anything, just wondering. Aren’t you worried about the neck position in that deadlift?
Felt sluggish today. Did the lifting this morning, will do the conditioning tonight.
Clean and Jerk: 240/240/255/255/270 I waited to increase weight because I’m just kind of achy and sore from yesterday. My wrists were bugging me a little on the jerk, and just felt kinda slow.
Clean pulls: 345
Front squats: 245
My knee was bothering me a little today, but I think I’m just tired, so I’m glad no more lifting until Friday. I ordered some lifting straps yesterday, so that should help my thumbs from feeling like they are going to fall the f#$% off.
Clean and jerk:
100 – 105 – 107,5 – 110 – 112,5 kg.
Clean Pull: 140 – 130 – 130 – 130. 140 kg was a bit too slow.
Front squat: 105 – 105 – 105 – 105 , I feel weak in the bottom position
Conditioning: Two of my favorite movements.
1,28 – 1,26 – 1,24 – 1,26 – 1,29 = 7.13
All pull ups were butterfly and unbroken.
Strength work – done
1) 225, 235, 235, 245, shut down wasn’t feeling it today.
2a) 315, 315, 325, 325
2b) 245×4
Conditioning:
Total 9:30
Runs we’re SLOW. Only good part was the UB C2B. Sprinted”ish” the first 200 each time but just couldn’t hold on past that.
No time for additional strength.
Seeing EA deadlift that much makes me question my own manhood
Clean&Jerk:
#135, #145, #155, #155, #155
Clean Pulls&Front Squat 1 1/4:
#205, #185
Met-Con:
2:22, 2:49, 2:31, 2:35, 2:36 *All unbroken
BB Gymnastics
1) 165, 165, 175, 180, 185#
2a) 175, 190, 195, 195#
2b) 175, 185, 190, 190#
Conditioning
2:10
2:01
2:10
2:19
2:11
Total: 10:51
Will do Strength after work.
C/J – 145/145/145/145/155 my cleans are improving but split jerk is soggy wiener
Pulls – 145
Fr Sq – 135
cond around 13 mins
Hot shit right there. Those used to be respectable numbers for men in crossfit. That’s back when I could front like I was elite. The good old days…
@Naomi, her whole spine is nearly hyperextended for the first half of the lift and the neck position follows from that. Worst case scenario that might lead to a tweak of minor annoyance after a ton of reps but sweatin little stuff like that is an unneccessary distraction from the awesomeness that she’s capable of displaying. Besides, when you pull in a powerlifting competition you have to look at the forward judge so a dead-neutral neck position is going to be difficult to maintain around 1RM territory; especially considering how high her hips are throughout.
1) 225, 235, 245, 255 (press out), 255
(Widened my grip an inch or so on the clean… immediately felt MUCH better.)
2a) 335, 365, 405, 405
2b) 275, 295, 315, 315
Conditioning
— 9:26 (from 1:40 to 2:04 or so, all unbroken, though I went to regular kip on the last few of the final round)
Strength
— Yup (sub’d good mornings @ 175 for the hypers)
Extra Work (group 1)
— 3 rds + 10 double-unders. (Spent too long staring at the rope… wanted that 4th rd)
M/F/S – 2/3/3
I know it’s not good to question the program, but I haven’t seen any deadlift strength work programmed on this site ever. I’ve been lurking for about a month and started doing the program last week so I may have missed it. Is it safe to say that the heavy Oly and posterior chain work (GHRs) will translate into an increased deadlift?
And I’m not talking about the 315 in yesterday’s wod. I mean something like Deadlift 3RM
Read the doctrine.
If you’re still questioning, one cockpunch, then wait for a deadlift WOD to come up nd watch everyone crush it. Then another cockpunch.
See the heavy clean pulls today?
everyone knows Rudy hates dead lifts.
20 UB cockpunches for that.
Sorry – I don’t make the rules.
BBG
1. All Sets 190- Had to be quite because people were sleeping up stairs
2a. 205, 215, 225, 225
2b. 205, 210, 215, 220
Conditioning
15:10 Elbow started hurting into set 3 so had to break up and ended up doing non CTB pullups for the last set
Midline
Good Mornings 95, 105, 105
-Clean & Jerk @ 80-90% based on 180#
did 145, 145, 145, 145, 155 (jerk felt slow at lockout)
4×2 clean pulls @ 215 (hard time with the shrug)
4×2 1 Front squat + 1/4 FS @ 185 (this was tough)
Conditioning
2m12, 2m19, 2m31, 2m43, 2m49 (had to clean my shoes everytime I got in the gym so lost a few seconds there, C2B’s where rusty at first, then got smooth, then had to break them after rd 3)
Strength
GH raise 3×15 (had a hard time to keep myself straight)
reverse hypers (I ghetto strapped a 20#DB to my legs and did it on an elevated bench, felt good)
1) Stayed at 205#, feel beat up
2a) 315
2b) 250
Extra work first- 3 rds + 2 rope climbs. Rope was outside and everything else inside so lost a lot of transition time, but still kicked my butt.
Conditioning later.
1. 175/185×4 2a. 245 for all 2b. 155/185×4
Strength 1a. 25 for all 1b. 85 for all
Conditioning later.
BB Gymnastics
1) 5X1 Clean (full squat) & Jerk (split) @ 80% = 72.5kg (still recovering from elbow injury)
2a) 4X2 Clean Pulls – @ 130kg
2b) 4X2 1&1/4 Front Squats – @ 70kg
Conditioning
5 rounds for total working time of:
Run(sprint) 400m
15 C2B Pullups
*Rest 2 minutes.
= 6:09
M= 3 F= 6 S= 5
No xtra conditioning
Damn, 1:14 average splits
1: 185,205,210,210,210
2a: 275
2b: 225
Cond: 10:32
(400 splits: 1:32,1:28,1:31,1:31,1:32 – pretty happy with the numbers, all C2B UB.)
Midline: done, #90
2/3/5 – adductor soreness mostly
1) 225, 245, 255, 255, 255
2a) 315, 325, 335, 335
2b) 285, 295, 295, 295
Conditioning
10:20
Strength- later on
MFS= 3/3/6
Part 1:
A: tried 90% (285#) on tge minute for 5 min went 3 for 5…did extra one cause I was pissed.
Clean pulls 375 all sets
Front squat 295/295/305/315
Cond-
1:28/1:34/1:38/1:47/2:52…last rd feel apart really pushed tge runs on these and stayed UB first 4x sets
Doing 2nd part this evening
BB gym:
1) 255#-265#-275#-285#(This was 90%)-295#, felt really good so tried an extra set at 305#. Clean felt easy, Failed the jerk though. Pushed the bar a little out front and missed it. I am working off my Split Jerk PR(from rack) of 315#, but for clean and Jerk 295# was a new PR.
2a) 365# for all
2b) 305# for all.
Strength:
1a) 45# plate
1b) used GHD rig and wrapped weight around my feet. I think the weight vest on my feet was 22 pounds, need to find a way to increase weight next time.
Conditioning later
jerk attempt
http://www.facebook.com/v/10150725390064311
Conditioning:
11:11
1) 1:40, 1:12 400m – pull ups UB
2) 2:35, 1:18 400m – pull ups a debacle
3) 1:57, 1:20 400m – Pull ups UB
4) 1:58, 1:17 400m – Pull ups UB
5) 3:00, 1:21 400m – pull ups were rough here. with a few missed reps.
Round 2 was a debacle on my pull ups, Missed reps, bad rhythm. Round 5, was just rough on the pull ups. first time I have gone to a standard kip in a long time, did this for the last 3 or so.
Fun shit though, I love intervals.
CJ 265/275/285/285/295
Clean Pull – 405 for all
1 1/4 Squats – 295 for all
Conditioning – 1:50/2:23/2:46/3:31/3:00 – 13:30 total
2-3 weeks under this program and i alreday pr my snatch that had been stuck for a cuple of months,,, nice!!!! and happy,,,!!! btw that pr was a 5# but it felt so easy,,, could have gone for more
BBG:
A. 220/230/240/245/255# cleans felt great, jerks were so-so
B- skipped due to time, trying to get back after work.
Conditioning:
1:46/1:55/1:55/1:53/1:51 I suck at running, but PU’s felt great today, all UB and fast, with absolutely no rest coming off run.
Strength: Later
1. 200 205 215 225 225
2a. 285 285 285 285
2b. 225 225 235 235
metcon – 2:01 2:05 2:17 2:25 2:28
Any tips on the clean? My main problem is firing the hips and shrugging too early. ANy way to make sure I’m more patient or is it just a matter or working on it until I get it?
BBG, 1: 205, 205, 205, 215, 225
Felt good in clean, not so fast under the bar in jerk.
2a. 265, 265, 285, 310
2b. 225, 225, 245, 265
All felt great.
Conditioning, cant do runs since we are on 3rd floor. Subbed it for a dreadful 7 rounds, in 2 min allout 250m row and max DU, rest 60s.
GHR, seriously am I the only one who gets completely smashed by these? Did 3by6 at bw and thats all I can do without hammies cramping like crazy.
Reverse: 20kg
3/5/5
1)250, 260, 260, 270, 270
2a) 315, 325, 315, 315
2b)225, 245, 255, 265 fuck these are awful
Conditioning:
12:01
c2b were UB r1, UB r2, 12-3 r3, 10-5 r4, 8-7 r5
Clean & Jerk
240, 255, 270, 270, 270
No misses, all solid. Felt good.
Clean Pulls
365, 385 x 3
1 1/4 FS
255 x 4
Conditioning
10:00 total time
1:34, 1:44, 2:19 (hit a wall hard), 2:17, 2:06
Felt like a slug on the runs other than round 1&2, 3rd round pullups broke twice….Got better again after that but I was in recovery mode.
Strength later.
MFS
1/5/4
Sore in the butt cheeks from pistols
Starting some work with Again Faster Canada, sent me an offer today….so pretty jacked about that.
Jay Rhodes? Running like a slug? We mortals have no hope.
haha yea……I run about 1/100th of what I used to, I miss that floating feeling.
I think the run was a little long, maybe 420m? either way I hit that wall pretty good.
Broke it up some today to train with my buddy Tyson.
1) 225, 230, 235, 240, 247.5
Felt pretty solid today. Really need to work on dropping deeper into my split on the jerk though.
2a) 295, 305, 320, 320
Most solid clean pulls I’ve ever had at that weight.
2b) 155, 165, 175, 180 (PR)
Then did Group 1 Extra Conditioning:
3 rounds + 1 rope climb
Had Tyson to really push me on this one. Definitely wouldn’t have gone that fast if I was alone. Rope climb was funky, rope kept spinning while we climbed it so we’d get to the power cleans and be all dizzy. Probably going to do the other work later tonight. We’ll see.
Finished up the work in the late eve today:
Conditioning Splits:
2:09, 2:16, 2:09, 2:15, 2:33 (11:22)
Runs were decent, chest to bars just went up and down and totally fell off on the last round. Used kind of a shitty pullup rig so I couldn’t get a full kip out of it because a pillar was staring me in the face.
1a) GHR – 3×15 unweighted
1b) Reverse Hyperish – 3×10 with light bands. Don’t have one so kinda rigged this up on a GHD backwards with bands. Kinda works I guess.
BB
1) CJ -> 215, 225, 235, 245, 255
2a) Clean Pull -> 275 across
2b) Front Squat -> 285, 295, 295, 305
Conditioning
Rx’d
Splits between 1:46-1:56
Midline
Check
M/F/S
2/2/4
Lats have been torched all week for some reason
BB gymnastics
1) 195-205-210-210-215
2a) 215-225-230-240
2b) finished my russian squat cycle(front squats), new pr of 295
conditioning
13:54
weakness is the run
Clean & Jerk
165, 165, 165, 175, 185
Felt off on these today. Not strong. Having trouble keeping long arms and staying patient into the pocket
Clean Pulls
255 for all
1 1/4 FS
185 for all
Conditioning
12:54 total time
Was having to break up C2B’s way too much
Strength
Done
MFS
2/5/6
1) – 225, 235 x 2, 255, 265 – No Fails
2A) – 375 x 4 x 2
2B) 245 x 3 x 2 (Last set knee was really giving me shit)
Conditioning:
1.33
1.40
1.46
1.45
1.53
First 4 rounds all pull-ups unbroken, last round I broke my kip and rested for a second in hanging position and knocked out the last 3. Pretty quick today, Runs between 1.05 and 1.20 with a pretty strong wind in our face.
Rest – Kinda done…Ready for a rest day.
1.) 135-145-140-145-150
2a.) 160-175-180-180
2b.) 135-145-155-155
Conditioning:
2:22
2:33
2:30
2:35
2:40
Boy do I suck at running. 2:00 for the 400’s about 30 sec for the C2B. Pullups unbroken. Ready for rest day!
1) 155×3, 175×2, felt good could have moved up but wanted to drop into the full squat each time. 10#
2a) 225
2b) 185, wrist started hurting after 2nd set. Switched to HBBS
Conditioning 11:47, only 4rds. C2B butterfly is real close. Strung 6 UB. Did C2B for the first time a week ago.
Skipped strength due to time at chiro now for ART consult.
Bobtony, what did you think of ART? It did wonders for my shoulder.
It definitely seemed to help. I had shoulder surgery two years ago and still lack ROM. Had more ROM when done and smoother overall rotation too. Going back for a couple of more treatments. Reading up on mobility WOD also, gonna implement one stretch/workout a day from kstar’s site.
A: 176,186,198,208,208,208
B1: 220, 242, 284, 301
B2: 155, 185, 205, 215 x 1 (f)
+
Metcon (subbed 50 DUs for run)
– 0:48, 1:19, 1:51, 1:49, 1:40 (pullups went quickly)
+
Complete
M/F/S: 3/3/3
C&J – 241, 251, 265, 275, 285(squat clean was hideous and didn’t even attempt the jerk)
Legs were a little sore but my low back was on fire.
Clean pulls – 329, 339×3
FS – 255, 265 x3
Wanted to go heavier on both of these but my back was just fucking tired.
Conditioning – Total working time 9:45 SLOW.
Splits were 1:42(UB), 1:51(9-6), 2:01(9-4-2), 2:03(9-6), 2:08(6-5-4)
Fucking Gassed and slow
C&J 165, 165, 170, 170, 170
Felt good but told I wasn’t getting full extension, kinda muscling it so I stayed about 80% with a little increase.
Clean pulls at 255 and 1&1/4 FS at 205, that was taxing especially with 60 sec rest.
Conditioning ended at 19:06 all p/u UB but forgot the C2B part, so I suck, did an extra round to try to atone for my senile dementia, this time c2b, finished in 23:59.
Total working time 15:59 with six rds.
Rowed for five minutes. GHD was occupied and no reverse hyper to be had.
1) 175, 185×2, 200×2
2a) 275
2b) 225
Conditioning- 17:07 total time, C2B were all UB except 4th round was 10/5
GH raises- 11#
Hypers-100#
BB Gymnastics –
Clean and Jerk – 200, 200, 200, 225, 225
Clean Pulls – 285
Squats – 235
Conditioning –
1:35
1:37
1:51
1:52
1:49
1. 140, 140, 145, 150, 150
2a. 185, 185, 195, 195
2b. 145, 145, 155, 155
Conditioning: Total working time 11:40
*first set of c2b ub all others were broken. First 2 rounds were 1:58 and 2:09 then lost track.
BB Gymnastics
1) 185# X5
2a) 250#X4
2b) 205#X4
Conditioning
Total: 13:58
GH raises done
No reverse hyper yet
CJ- 115×4, 130
1a- 170
1b- 135×2, 145×3
Conditioning- 16:33
Too much coward practice for me.
BB gymnastics
1) 200-210-220-225-225
2a) 280 for all
2b) 230 for all
Had a soccer game so I didn’t want to do the running.
Group 1 Conditioning: 3 full rds
MFS: 2/5/6
1) 220, 240, 250, 250, 260 (attempted 2 times at 275 and missed the jerk on both. Same issue as always, the right arm had no interest in staying locked)
2a) 300, 320, 330, 340
2b) 235, 255, 270, 280
Conditioning – 11:38 (run was a 100 meter, so, 3 total turn arounds. Pull ups were sloppy. Really feeling my weight these days – and I’ve dropped 5 pounds…)
Splits – 2:13, 2:05, 2:17, 2:26, 2:37
GHR and Hyper – did not do, no time or proper equipment…
1) 190, 190, 190, 205, 205
2a) 255 x 4
2b) 230 x 4
Conditioning: 10:52
Had to do strict pull-ups since my homemade pullup bar swings too much…
1) 135-140-140-140-140 (got rid of my bunny hop!)
2a) 210-210-220-220
2b) 145
Conditioning: 15:03 (hands ripped on the second set of pullups and made for a long 5 rounds)
1. 190/195/200/205/210
2a. 275 all the way through
b. 250 all the way through
Conditioning
9:57 total working time (unbroken) 1:48-2:08
Strength
Done
Group 1
2rds+10hrpu
2/5/5
1) based off of 265
215 225 235 235 235
2a) 300
2b) 235
Pulls felt surprisingly good after deads yesterday. Squats felt heavy though.
Conditioning
Only did 3 rounds
1:48 1:55 1:56
Last round pullups broken
3/6/6
Justin Gow
1) 180/190/190/205/215
2a) 245/265/285/295
2b) 185/205/225/235
Conditioning
14:43
Broken up
Strength not done.
1) 205, 205, 205, 215, 225
2a) 295
2b) 250
Conditioning:
13:41 total time
Strength
Done
2/4/5
BBGym
1) 180, 185, 185, 190 quit because i caught too far forward and fucked my shoulder and elbow off again
2a) 275
2b) 240
conditioning
18:47 im fat as shit, makes these two movements a bit harder… then i went and ate a plate of ribs
Just missed the cut this year so the past two weeks have been dedicated to knocking out some new benchmarks. Over the course of these past 4 months, numbers have sky rocketed and I only have Rudy and the community here to thank! In the past week I have PR’d 4 separate times.
3/29 205 lb Snatch(+5 lb)
3/30 225 Push Press(+16 lb pr)
3/30 295 Front Squat(? on the increase. Started program at 245 TM)
4/2 6:08 Amanda(last time was almost 9 minutes with the wrong rep scheme. 9/6/3)
4/4 315 Front Squat(see above!)
And on top of these my Back squat went up about 40 pounds to 375 and my Split Jerk went up 25 lbs to 275 during the last 16 weeks. Clean work on Friday. Needless to say I am just getting ready for next year!
1. 225×2-235×2-250×1 (felt off after yesterday’s PC+PJ work, I basically did the same numbers which I’m realizing probably wasn’t supposed to base yesterday’s numbers off 1RM squat clean+Jerk…whoops
2a. 295-315×3
2b. 225-245-260-270 (x1 fail on 2 coming out of second squat)–exact same as last week
WOD: 8:59 total working time (all C2B UB, runs started dropping off last 2-3 rounds of course) didn’t record round splits before erasing them but 1. was 1:41, 5. was 1:51
1a. Done
1b. Good Mornings: 1×95#, 2×115#
1. 175,185,190,195,200
2a. 245×3,265
2b. 185,195,195,210
WOD
10:30
1a. done
3/3/3
I’m glad to see other outlaws my age killin it in Crossfit.
BB Gymnastics
1) 230, 230, 245,245, 250
2a) 245, 245, 265, 265
2b) 225, 245, 265, 265
Conditioning: 12:08 total time, legs felt heavy after the front squats.
1&1/4 Front squat format was “interesting”
Cleans – 90kg, 95kg, 100kg, 105kg, 105kg (F) – These felt good tonight
Clean Pulls – All with 130kg. These were much better, hook grip was hurting though
Front Squat 1&1/4 – 132.5kg. All difficult but not out of this world
Practiced my butterfly kip for 5 minutes cos that’s all the time I had. I can make it to 5 but then I start swinging like a pendulum badly – Are there any fixes for this?
No time for conditioning WOD. Going away tomorrow for Easter so I’ll try and make it up if I find a pullup bar.
C + J – 25, 205, 215×3
clean pull- 275
1 1/4 front squat – 255
conditioning – 2125. Missed the “rest 2 minutes” part, so it got pretty slow.
Will do the midline today.
If I hadn’t read this I wouldve missed it too!
BB Gymnastics
1)220-235-250-265-280(Failed on the Jerk, it looked ridiculous) PB(275)
2a)295-295-295-295
2b)205-225-245-250
Conditioning
12:34.. Worked on Butterfly C2B.
3/8/3
c&j- 175, 180, 185, 190, 195
clean pull- 265
1 1/4 squat- 185
conditioning2:12, ?, 2:23, 2:18, 2:35. threw my stopwatch down before pullups on round 2, not sure of time that round
midline: done
BB Gymnastics
1) 210/210/215/225/240
2a) 245/265/275/295 (Never done clean pulls so started lower than i should have.)
2b) 275/275/275/275
Conditioning
1:51/2:11/2:02/2:45/2:44 (terrible drop off after round 3…runs killed me)
Strength
Not enough time yesterday…will do today.
1) 175, 175, 175, 185, 185
2a) 245 x 4
2b) 175 x 4
Skipped “normal” conditioning, did the AMRAP for 12 minutes: 4 rounds + 5 power cleans
A question for Rudy: Do you have an Outlaw Warmup that you use regularly? Just curious what you do at the gym to get the blood pumping. Thanks 🙂
BB Gymnastics
1) 100,105,105,108,113
2a) 133,143,148,153
2b) 100,105,110,115
Conditioning (4Rds)
Regular Pull-ups
3:03,3:23,3:18,3:16
1) 225.225.225.235.245PR!
2a)295×4
2b)185,205,225,225F. front squats are a huge weakness.
conditioning- 9:10 working time. pullup bar was pretty far into the gym so that was annoying but still a very very hard workout. I know i got 1:33 my first round and then got around 2 mins my last couple of rounds.
no time for strength or extra conditioning =(
BB Gymnastics
1) 200#, 210#, 215#, 220#, 225#
2a) 1×2 @ 285#, 3×2 @ 295#
2b) 4×2 @ 215#
Conditioning
10:00 Total – 1:52, 1:50, 2:04, 2:10, 2:04
1)175,185,185, was feeling good so… 205, 225
10# PR on clean, could probably catch 245 but can’t stand up with it. Missed jerk, I’ve hit a 225 jerk off the rack. Need to work on depth and footwork. Been neglecting this because my clean was so light, it was never a problem.
2a)245X4 felt solid
2b)175,185X3 last set was sketchy
Limiting Conditioning to rest shoulder. Just trying to get SAF.
BBG:
C&J – 215,225×3,235
Cl Pulls – 275
1+1/4 FS – 215. Didn’t feel like i was getting a full 1/4 squat on the first rep. Should have probably gone lighter to get a better feel for the movement. Missed them last time so this was my first attempt at them.
Conditioning: TWT – 9:07
Run time/Round time
R1 – 1:12/1:32
R2 – 1:14/1:38
R3 – 1:21/1:50
R4 – 1:30/2:10
R5 – 1:27/1:57
All pullups unbroken. I did lose rhythm a few times but I never came off the bar.
REST 1 hr
“Nasty Girls” 3RFT:
50 squats
7 Muscle Ups
10 HPC 135#
Time – 6:18, all unbroken except last rd of MU (5/1/1). Pullups from WOD 1 hurt my MUs in this wod a bit. Squats were easy but I paced rounds 2 and 3 pretty well. HPC wasn’t a problem.
I’ll move extra strength work to Friday’s training.
BBG:
1) 125,130,135(f),135,140
2a)185
2b)135 (decided to stay same as last week, felt much better this time though)
Strength:
Ghr- unweighted
Reverse hypers- purple band
Cond: ( done Thursday)
2:34 (1:24 run)
2:33 (1:32 run)
2:52 (1:28 run)
2:54 (1:27 run)
2:45 (1:27 run)
Total: 13:38
Run slow by about 5 secs (per round, sigh). Just suck at c2b. Sigh again. But this is probably my fourth ever workout with them, and for sure the most done in a workout. Had to do them by 5’s. Looking forward to butterflies with these!
1) 160, 170, 180, 190 (Felt good), 180
2a) 205
2b) 175
Conditioning (runs were fast, pull ups were slow. Gotta get that damn butterfly C2B down):
2:01, 2:05, 2:03, 2:27, 2:35. UB except on 4th and 5th.
Group 1 Work:
2 Rounds + 5 HR Push Ups… used a 12′ rope and took Rudy’s advice, so I climbed up 12,’ climbed half way down, and climbed back to the top for each rope climb. Definitely much harder than I thought it would be.
1) 185-195-205-215-220
2a) 255-275-295-305
2b) 205-215-225-235
Conditioning: 13:34
First round UB
Strength
1a) @25#
1b) @95#
1) 185#
2a) 275
2b) 185#
Conditioning: 10:03 the last two rounds were my fastest as well as my only unbroken sets of chest to bar. felt sluggish in the beginning then found my way towards the end.
Strength: GH raise – completed. Reverse Hyper – 100#
Extra: 3 rounds + 3 rope climbs + 3 power cleans
Felt great during this wod.
C&J w/u then 195, 205, 215, 225, 225
4 rds
2x cl pulls 275 (2 rds) 285 (2 rds) went for heavy but with speed should go heavier
2x 1 1/4 FS 225#
5 Rds
400m
15x C2B
Rest 2:00
The kids must have taken the stopwatch out of my bag, so I only timed the rests
Went as fast as possible on the 400’s and did first 3 sets UB then 4th set I had to try and use an assisted PU machine due to someone using the only open bar in the gym switched ASAP 5th set got to 11 then dropped.
3 rds
15x poor man’s leg curl- no GHD
10x good mornings- no rev hyper
Again, many thanks for the programming. I am loving it and enjoying hitting the Oly lifts daily!
1) 5X1 Clean (full squat) & Jerk (split) 95kg 100kg 105kg 100kgx1x2
2a) 4X2 Clean Pulls 105kg 110kg 115kg 120kg
2b) 4X2 1&1/4 Front Squats 80kg 90kg 100kgx2x2
A couple days behind, but this was a good one.
C&J @ 225 Since I PR’ed yesterday with a push jerk, I’m going to try to stay with the push jerk instead of split. Just feels more powerful to me.
Clean Pulls @ 285 –Felt strong
Front squats @ 225
Conditioning: Rounds averaged around 2:10. I subbed regular PUs instead of C2Bs because I would still be there if I didn’t. Broke at about 9, then 8 or so. These are getting better though.
Midline–done.
1) 165, 165, 165, 175, 175
2a) 245, 265, 275, 275
2b) 165, 175, 185, 185
Conditioning – Was an idiot and cleared my stopwatch but the rounds ranged from 2:05 – 2:20. All C2B pullups UB. 400 splits: 1:35, 1:32, 1:32, 1:34, 1:42.
1) 185,195,200,205,205
2a) 275
2b) 225
Conditioning: 11:10, 400s were more of a run than sprint,haven’t sprinted since my accident
Strength: done, subbed 135lb good mornings for reverse hypers
3 x 150 2 x 165
255
205
15:12