Four for four.
4 for 4.
No matter how you write it, it looks perfect.
This weekend we qualified four of our top athletes, in two separate regions, for a trip to the 2012 CrossFit Games.
Talayna Fortunato finished 1st overall in the Southeast, and was dominant the entire weekend. Her scores included three second places finishes, and two firsts—both coming on the final day.
Brandon Phillips finished 2nd overall in the Southest, and was only 4 points out of first place DESPITE the fact that he took twenty-fifth on the opening WOD. BP won two events at this year’s Regional, and looks like a completely different animal on this, his fourth trip to the Games.
Candice Ruiz, who has only been with us for a few months, finished 2nd overall in the South Central by battling back from a 16th place finish on the opening WOD. She was as clutch as possible, taking 2nd on the final WOD to secure herself a return trip to Cali after a one year hiatus.
Finally, Jason Hoggan, who I literally coached through his first CF WOD, finished 2nd overall by absolutely destroying the field on the final WOD. Despite fears about past Muscle-Up failures, Jason, who I have coached longer than any other athlete, calmly paced through the first section of WOD 6, then ran the entire field down from behind, and finished almost a minute and a half before the next closest competitor. I’m not trying to overstate my feelings, but the fact that Jason qualified, after all these years, is the single proudest moment of my coaching career.
Overall I am stunned, beyond grateful, and preposterously excited to see how these next 4 weeks play out. Great job, Outlaws.
WOD 120430:
BB Gymnastics
1) 5X3 Snatch @ 75% – rest 45 sec.
2a) 4X3 Behind the neck Push Press (snatch grip) – heaviest possible, rest 60 sec.
2b) 4X2 Snatch Pull @ 110% – rest 60 sec.
Strength
1) 1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.)
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
Conditioning
30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95
Row 1K
For time.
congratulations to all of the outlaws who competed this weekend. you made us all proud! way to represent! 🙂
Fuck Yeah! Awesome work Hoggan, BP, T and Candice! Huge start and such great motivation to all Outlaws over the coming weeks.
Can’t wait till next week!
Congrats….mufucking ridaz. Can’t wait until @Drywall sees the munchkin strapped to yo chest…
Lulz
How about an Outlaw goes and wins the Games? Winning regions is cool, no doubt, but I want someone to get that 250,000! Who’s up for it?
That’s fucken amazing congrats to a great weekend!!!!!!!
Congrats to all of you! That is F’ing awesome.
Thats fucking rad. Nice work Outlaws!
Rudy looks like Alan from the Hangover. Ritard.
Congrats Outlaws! Awesome news!
1) Snatch – 60kg all sets. Easy
2a) PP – 80kg, 90kg, 95kg, 100kg x 1 (First time going over 70kg on this lift and lowering it down to my back. Felt good. I would’ve got all 3 reps of 100kg if I hadn’t done sundays overhead work yesterday)
2b) Snath Pull – 90kg all sets. All very high – nipple height.
Back Squat – 135kg x 10, 2 min break, 135kg x 10 – Didn’t have it tonight. I had knee pain and no real push in the squats
Conditioning – Subbed Burpees for BBJ’s (sore side of right shin and jumping down aggravated it) & subbed 900m run for 1k row.
12:10. Burpees – 15/5/5/5, T2B – 6/4/5/5/4/3/3, PP – 6/6/6/6/6, Run approx 4.10
Good workout.
Congratulations ,awesome work Outlaws!
Awesome work and congrats to all!
Rudy,
Congrats on the great coaching accomplishment. Seeing the competition first-hand was the most amazing thing! Look forward to the continued success over the next weeks.
Jason: Congrats again, I’m proud of you bro! See you in Cali!
Laura, you’re awesome too! Thanks for supporting Jason this weekend.
You too, Gio! Jason is blessed to have such a wonderful support system of friends and family!
Conrats everyone Keep it up this weekend OUTLAWS!
Congrats Outlaws! Not bad for a “strength biased” program.
BB Gynmastics:
1. 115#
2a. 135#
2b. 165#
Strength:
210# — making incremental increases of 5# every week. Happy with the progress.
Conditioning:
15.50
Burpee over the box jumps — Unbroken
T2B — 15,5,5,2,2,1
Push Jerks — 6,6,3,3,2,2,2,2,2,2 (didn’t rest in rack position enough and wound up doing 8 power cleans to re-rack as punishment)
1K Row — 3.48, cracked at 500m
Stupid question. Are BOTBJ lateral or straight forward. I can’t find any information and I think I was sick the week they were introduced.
Go ahead and try to jump over a 24″ box laterally, and let me know how that goes.
It’s called a Burpee Over the Box Jump, read it again, Burpee Over the Box Jump.
Do a Burpee, then anyway humanly fucking possible get your entire body over the box, ie jump, skip, flip, crawl, hey maybe try a kipping HSPU to get over it, it doesn’t fucking matter just get to the other side of the box without going around it or under.
You’re welcome for all the commas Epic.
BB Gymnastics
1) 95lbs for all sets. Just trying to get muscle memory back, felt a bit akward.
2a) skipped-short on time
2b) 205, 205, 225, 225- all felt easy
Strength
225- haven’t been doing LBBS and got back to it, could have gone a bit heavier.
Conditioning
14:07
Burpee box jumps killed me, just no motor this morning. Enchiladas last night came back to haunt me this morning.
Awesome work this weekend by The Outlaws. It was great competing, as well as watching you guys destrominate. Great meeting Laura, and Jason… who is El Paso born! Congrats.
Rudy, I competed on the team for Ragin’ Crossfit out of Laffayette, La in the South Central region and I must say you are on point with your training. And you wife was outstanding she offered me a few tips that helped me PR on Snatches.
Stacy A. Robinson
Rudy/Laura
Thanks for everything. No way I would have been able to hit that Snatch on day 3 without all the help.
Congrats to all the Competitors.
Good Job Outlaws, and well done Rudy..the programming is awesome.
Keep it up folks.
I had the opportunity to meet and watch Jason Hoggan compete this past weekend. Stand up guy. Best of luck at the Games!
1. 115#
2. 125# (my shoulder has never liked the “negative” aspect of behind neck press, could have pushed more)
3. 165#
1 x 20 BS – got to 15 at 240#. 2 weeks of spotty lifting (knee and then plague flu) has left me feeling weak. Hopefully a full week back will be the ticket and I can start kicking ass again
Conditioning
13:21 – The first half of the row sucked donkey balls, negative split the row
Shoulder therapy
1. 65#
2. a. 45#
b. 85#
Back sq. 145 both hands on bar inside collars
Conditioning
Burpee BJ 24″
T2B rings
PJ pvc
Row 1K
11:07
BB Gymnastics
1) 120# complete
2a) 125, 140, 145, 150 – to light should have started at 145
2b) 175# – felt good
Strength
255 x 16 – Didn’t have the best go at it been a little run down finals week ugh!
Conditioning
11:52
M/F/S
5/6/1
Like I said earlier not going to be the best week of training, finals suck but can’t wait to watch the Mid Atlantic regional this weekend!
Awesome f”ing work BP, Hoggan, T, and Candice!!!!! Fuck Yea!!!
BB Gymnastics
1) 105#
2a) 135, 145, 150, 155#
2b) 185#
Strength
185# x 20 got 17 reps last week with 185#
Conditioning
13:27
All Burpees were a little slow but UB
T2B were 10, 10, 10 with about 2-3 sec. rest between
PJ were 5, 5, 5, 5, 5, 5
finally no rower, subbed in 800m run – it took for fucking-ever, somewhere around 4:00…. I was smoked after the rest of the WOD.
Congrats to all the Outlaw bad-asses this weekend!! Awesome to see the results validate the training!
Congrats to Hoggan, Ruiz, Phillips and Fotunado.
BB Gym. 1. 115 2a. 155/165/165f2/155 2b. 170 all
Strength – 245 12 reps
Conditioning 12:02
Very funny EPIC…. no one could say or spell my name all weekend!
To all the outlawites who qualified – fair fucks to ya!
BB Gymnastics
1) Snatch @ 62.5kg (137.8lbs) – these were a ballache! missed a good few
2a) Behind the neck Push Press (snatch grip) – 60kg/70kg/75kg/80kg (176.4lbs)
2b) Snatch Pull @ 92.5kg (203.4lbs)
Strength 10 x 100kg 220.5lbs. Last time I did it I got 14@110kg (previous was 20 @ 105kg) but it was a bastardised version of a hot and sweaty night between a low bar and high bar back squat so I went with incredibly strict technique and my hamstrings lit up!
Conditioning; 16.38
1)Snatch – 170
2a) 210, 215, 225, 225
2b) 250
10×2 Back Squat at 50% – 225
Conditioning
10:18
M/F/S – 2/1/2
Been following Outlaw programming for about 1 1/2 months now. Absolutely love it.
Congrats to all of the Outlaws for crushing Regionals. Best of luck to those that are competing in the coming weekends ahead, not that any of you probably need too much of it.
I wonder if the new version of ExerciseCenter will have footage of Pat Sherwood literally shoving his foot into his mouth. One can dream…
Rudy, thanks for doing what you do. The programming is amazing and the method of distribution is equally enjoyable. Keep crushin’ it Outlaws!
Fuck yea!
A friend of mine recommended watching ExerciseCenter for the sheer trainwreck value. I think I secretly enjoy being frustrated, or perhaps listening to incoherent babble feeds my superiority complex. Either way, holy fuck those two cupcakes make me lose my shit.
perfectly said – Did anyone see the fucking high five that started this one: http://www.youtube.com/watch?v=FqcQng7oTdQ&feature=plcp — Wow. Re-defining cool. Then listening to them try to validate the games and systems and themselves makes me want to puke. Honestly is there anyone out there who wouldn’t rather just watch the world record workouts with good music put to them for 30 minutes? What the fuck is HQ spending all that time/”effort” (ha) on? Sucks cuz I used to think Sherwood was kind of a stand up dude…now he is just pushing his chips all-in to douche corner.
BB Gym:
1) 105 – felt great
2a) 125, 135, 145, 145 – 5lb PR
2b) 145
Strength:
180 x 20 – 5lb increase from 4/20
Conditioning:
I have to get re-focused. Ran out of time again today. It doesn’t help that my training partner is freaking hilarious and has me in stitches the whole damn time we’re working out.
MFS – 2/1/1
BB Gymnastics:
1) 110#
2a) 115#, 125#, 135#, 135#
2b) 160#
Strength:
1) 175# for 15 reps
Conditioning:
16:42
The push presses really slowed me down.
Subbed 100 SDHP @ 45# for the 1k row. I can’t wait until I get a rower!!!
BB Gymnastics
1) 5X3 Snatch @ 75% – 65kg (made all 15 reps felt solid)
2a) 4X3 Behind the neck Push Press (snatch grip) – 90kg
2b) 4X2 Snatch Pull @ 110% – 97.5kg
Strength
1) 1X20 Back Squat – 90kg Low Bar (should have been 100kg if not more will man up next time)
Conditioning
30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 60kg
Row 1K
= 11:35
M= 2 F= 2 S= 2
Outstanding work! Looks like a trip to Carson is in the works for me now; need to go root on all the Outlaws.
Heavy Deads Work
Skipped BB Gymnastics
Strength:
1: 185# x 20-10lb increase since last run at it. First time I attempted this about a month ago; I put 185# on the bar and failed miserably. Dropped to 165# two weeks ago, got it, 175# last week hit it. Now this, let’s see what next time has in store. I think 200# is possible.
Conditioning later today.
Snatch 90 kg three times and had a go on 100 kg, but missed..
Snatch 5×3@ 75 kg
Snatch push press 4×3 @ 100 kg
Snatch pull 4×2 @ 110 kg
Back squat 20 @ 127,5 kg
Conditioning: 9.28
Fuck yeah OUTLAWS!
Nothing makes me appreciate great programming and a great coach like seeing success in those that follow it!
BB Gymnastics
1) Worked up to 155#, did all sets of touch and go. No fails
2a) 135,145,155,165#, no fails. Haven’t done these in a while and could’ve gone heavier, but still pleased with my performance.
2b) 225# all 4 sets. Good extension, got bar past bellybutton easily.
Strength) 245#. Felt AWESOME and NAILED THEM, much better than last week when I failed on rep 17 with the same weight.
WOD) 14:40. Did not kip on T2B (trainer I was doing the WOD with told me to do them strict. I figured fuck it, haven’t done them strict in a while. We’ll do it live!)
Burpees went UB and done in about 75 seconds, T2B were strict singles, resetting at the bottom, and I did push presses instead of push jerks (didn’t read the WOD properly) in 6 sets of 5.
Row was 3:55 as I had no more gas in the tank.
M/F/S – 7/4/4 hardly ate any food before working out. Felt good other than that, but a workout with little energy is not the most fun.
snatch: 160#
push press: 225#
snatch Pull: 235#
20 back squat: 300#
Conditioning: 9:54
AM
BB Gymnastics
1) 5X3 Snatch @ 75kg (missed rep 2 of set 4)
2a) 4X3 Behind the neck Push Press (snatch grip) – 90kg
2b) 4X2 Snatch Pull @ 110% – 110kg
Strength
1) 1X20 Back Squat
Retooled my LBBS after the training camp a few weeks ago and cut my weight back 10% to make it a really vertical shin angle still came up short. Old way ahad 132.5kg for 20, but today only had 120kg for 14 before everything went to shit
PM
Conditioning
30 Burpee Over-The-Box Jumps 24″
30 T2B
30 Push Jerks 60kg
Row 1K
For time.
Including time for a 10kg plate to explode on push jerk rep #30 and time to strip it off and throw another one on, and a 3:28 row, total time was 12:10
MFS = 3/4/4
First outlaw workout, loved it
BB gymnastics
1) 5×3 @ 67,5 kg
2a) 70kg-75kg-80kg-82,5kg
2b)4×2 @100 kg
Strength
20 reps @ 92,5 kg
Conditioning
time 11:28 RX
1. 165 (power snatch)
2a. 275 (jerk dip squats. laying off the overhead this week)
2b. 225
3. back squat – 275×12 (miserable attempt. i blame all the margaritas down in san antonio this weekend)
metcon – 11:06 (ring dips instead of push press)
Snatch: 90kgx5 sets
Push Press: 105kgx4 sets
Pulls: 125kgx4 sets
Squats: 125kgx10
Conditioning: 13:05 RX
BB – Snatch at 155#
Strength
a.) 165, 165, 175, 175
b.) 225
Back Squat – 255 x 14, got 245 last time.
Conditioning – 10:10
BB
1) Snatch 5x2x85% -> 185#
2a) Rack Jerk -> 205, 215, 225, 235
2b) Snatch Pull -> 235
Strength
Back Squat 20RM -> 295
*Been chasing this one for some time
Conditioning
Rx’d minus rowing (no rower) -> 7:15
M/F/S
1/2/1 -> throat cold came back today … sucks
Congratulations to the Outlaws who competed this last weekend!
Congrats to you guys for qualifying and to the other Outlaws that threw down! Great efforts!
bbg
1)170, 170, 170, 170, 170
2a)185, 195, 205, 215
2b)250, 250, 250, 250
strength
255
conditioning
13:21 rx
Congrats on all the Regional domination from the Cayman Islands! Especially BP. I competed against him once 2 years ago. Hard work pays off!
Hoping to keep it going at the Latin America Regionals in 2 weeks. Outlaw… Fuck yeah!
BBG
*5×3 snatch@140
*4×3 snatch grip push press AHAP – 140-155-175-185
*4×2 snatch pull@205
*1×20 back squat@195
Conditioning
*For time:
30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95
Row 1K
-14:20-
1. 145#
2a. 185# got all except last rep on last set
2b. 225# to heavy felt like I couldn’t open my hips at top
Strength. 165# way to light
Cond. 11:44 the push jerk wrecked me
1) 160, felt easy. None missed.
2a) 185, huge for me. A little pain but shoulders are getting healthy.
2b) 235
1×20 @300
Conditioning ran 1 mile instead, no rower at work, 15:20. I hate running.
bb
1) 63, 68, 68, 73, 73. shoulder felt good once i got going
2a) 63, 73, 73, 73. love jerk blocks — dropped every rep.
2b) 93, 93, 103, 103. these felt pretty smooth
squats and conditioning tomorrow…
Snatch- 165
Behind the Neck Push Press- Got up to 165
Snatch Pulls- 225
Back Squats- 2 x 10 @ 50%…done at 185
Conditioning- 10:01 Rx’d (makes me think WOD number 4 at Regionals is gonna be special in a terrible kinda way)
Rudy, I feel so much more prepared for this weekend after becoming an Outlaw 4 weeks ago…great job to all who represented this past weekend…looking forward to Friday!!!
BBG: 1) 150# completed 2a) 115/125/135/155 *wasn’t sure what my shoulders could handle… still can do more than 155#. 2b) 215# completed
Strength: completed @ 205#
Conditioning: 11:29 Rx’d
Been following bits and pieces from this site recently, looking to be fully on board starting today.
Snatch: 5x3x142.5
Snatch grip behind-the-neck push press: 135-145-155-170. First time doing these. Could’ve gone heavier.
Snatch pulls: 4x2x210
Strength: Skipped. Will make up later in the week.
Conditioning: 10:44 RXed. I suck at rowing.
Made up the 20 rep back squat today. 20×265#, PR.
Snatch 95#
Snatch push press 135#
Snatch pull 235#
Squat 265×20
Wod 13:19
It’s amazing that my 20 rep squat is 265#. Less than a year ago I couldn’t hit that for 5 reps. This programming is legit.
Thank you Rudy for your work. And Congrats to all the Games qualifiers!
Weight – 215
BB Gymnastics:
1) 135 – did 1 squat snatch and 2 power snatches (missed 2 reps)
2a) 135, 135, 145, 155
2b) 195 – to chest
Strength
1) did 220 (15# heavier than last weak) – 18 reps
300 squat
11:20 conditioning
This is my first post on the site. I’ve been following for a month and PR’ing all the time already. I’ve just missed Regionals the last 2 years and can’t wait for next years after a year of this.. I love the site and the programming
I was at the South Central Regionals supporting Katherine Anderson from our box who took 9th in the women’s division and she has followed Outlaw for a good while. It was truly inspiring watching Hoggan compete this weekend! He absolutely murdered the last WOD
Today’s Workout:
225 all 20 reps back squat! Stoked!!
155 snatch..
135/155 snatch press
245 snatch pull
13:40 conditioning WOD
Big thanks from Gardens CrossFit! We ended up in 5th place in the Southeast!
1. 190# full snatch for 5×3 no misses
2a. 235# behind the neck snatch grip push press 4×3
2b: 295# snatch pull 4×2
back squat 21 reps @ 275# will try more weight next time
conditioning
12:00 rx
Snatches – 165 x 5 x 3 — Felt solid as the sets went on…
Snatch Pulls – 245 x 4 x 2
Snatch Grip PP – 175, 185, 195, 195
No time for Squats – plus I’m being a gigantic pussy because my knees/calves/hamstrings have been pretty jacked from Pistols lately.
Conditioning: 10:20 — Felt a bit sluggish, hotter/more humidity today made it a sweaty mess. Burpees were UB, T2B 11-10-9, PJ – 11-10-9 — Row 3.42.9 —
Need of a rest day – Gonna take tomorrow off – M/F/S – 3/6/4
First post on the site, have been following and training with Outlaw programming for a month now, been killing pr’s and seeing so much progress!! Thanks for representing the south east athletes, my box Crossfit Atlantic soley went to regionals to rep for Outlaw all weekend and they kicked ass the whole time! Brandon Phillips..you had 265 man. Rudy.. you are the man!
Did all programming back to back
1) 5X3 Snatch – 140lb no misses
2a) 4X3 Behind the neck Push Press – 195lbs
2b) 4X2 Snatch Pull – 205lbs
1) 1X20 Back Squat -started beginning of last month at 225.
1×17 @ 265 then failed. backing down to 260
Conditioning
30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95
Row 1K
Time – 13:38 rx
BB Gymnastics
Snatch 5×3 @ 145
Snatch Push Press 4×3 @ 175
Snatch Pulls 4×2 @ 205
Strength
1×20 BS @ 240
Conditioning
10:14
M/F/S – 2/2/2
Strength – 210 x 14. Legs feel like crap after sprint and hill sprints Saturday.
Conditioning – 13:37. Calf cramped on 800 m run.
BB Gym:
1)115lb
2a)135,155. Still shoulder pain
2b)185,205,225×2
BS HBBS @205 UB
Conditioning:
12:49
Burpee Box overs. 15+15
T2B. 15+15
PJ, pissed about this 6x5reps to much rest in between shoulders were on fire, wanted 3x10reps can easily shave off 2min from this
Row 3:42.
Awesome job this weekend Outlaws keep it up.
BB Gym:
1) Snatch @ 95
2a) 95 – behind the neck feels not so good.
2b) 135
Strength: backsquat @ 135
Conditioning: 11:43.
Burpee Box jumps – did 12 or so laterally jumping over 20″ box., rest were jumping on top of box to get to other side.
T2B, broken 5, 5, 5, and combo’s of 3,2,1 thereafter – have to figure out how to keep kip motion going when fatigued.
Row: ~ 4 minutes, don’t know exact split. torture.
BB Gymnastics
1)175(2-1-3-3-3)
2a)170-185-195-205
2b)225#
Strength
20 reps @280
Conditioning
11:09
Let’s see what Sherwood has to say about the effectiveness of Outlaw programming now. Well done, Outlaws,well done.
1)155.
2a) 185
2b) 225
Back squat – skipped. I think i may be fighting off some patellar tendonitis. Shit hurts.
Conditioning
15:22
First off, I would like to congratulate the Outlaws for killin it at regionals this past weekend. I realized this past Saturday at my first crossfit competition (raid-games @ europia) that I have been a giant pussy. Mainly because I have been following Outlaw since two days before 12.1 and I’ve never posted anything on how I’ve been progressing. It has been incredible. Rudy is an amazing coach and I want to thank you for everything your programming has done for me.
1) 50kg straight on snatches
2a) 55kg, 60kg for PP. (two sets of each)
2b) 70kg nipple height
1×20 90kg
Conditioning 17:00
In February I couldn’t snatch 45kg for a 1rm. Also, I met Ryan Sunshine this past weekend. Nice kid. Demolished the entire RX division (myslef included) at the competition I was at. Damn Outlaws.
Snatch; 185 double PR, did heavy doubles instead with 60 seconds rest (95% 1RM)
Conditioning- 10:37 , broke t2b and jerks 4-5 times.
1) 170
2a) 170-185-195-205
2b) 255
BS – 260 (20)
Conditioning:
9:41
– Didn’t stop on the burpees
– T2B – 10-10-5-5
– PJ – 12-7-6-5
– Row – Stayed under 2:00/500
BBG
Snatch – 177, 182×4
BNPP – 215, 230, 243, 254
Pulls – 265×2, 285×2
Strength
Back Squat @ 300 – 10 legs felt good just got tired and racked it. Just wasn’t feeling it.
Warmed up with Team WOD 2
Rested about 15 min then did the conditioning
10:06 – shoulda coulda woulda been faster but…
Team WOD 3
Team wod 3 not 2
BBG
Snatch – 165×2, 175×2, 185×1
snatch felt good, fast and felt really loose so i went for a 6 pound pr at 221, hit it then went up to 231 and also made the lift. 16 pound pr (snatching with the LGA everyday=PRs)
BNPP – 200, 210, 215×2
Pulls – 255×4
Strength
Back Squat- back has felt wrong since saturday, warmed up some and decided it wan’t worth it this close to regionals
Conditioning: 12:53
BBG:
1) 115
2a) 135 x 1 set, 155×3
2b) 225 x 4
Strength:
1) 225 x 11
Conditioning:
17:20 (100 SDHP @53# KB sub for 1k row)
Pistol Skill Work
Today was my begining to The Outlaw Way.
1. 140×5. Reps were quick. Should go up
2a. 140-155-155-160. Room to go up too. Suprosed at the ease of this
2b. 210. My getting the desired height but trip extension seemed well.
1. 235×20. Did 225 in a WOD 21-15-9 last week with very slow and torturous reps, but this moved with ease. I will put 250 next attempt. My arms and shoulders were fatiguing the most from supporting the bar
Conditioning
7:00 without the row. I’m on a cargo ship without a rower and no space to run so 8 trips of 8 flights of stairs sufficed after 12 hours on deck humping chain and shackles during cargo ops.
BBG:
1) 80#
2a)115#
2b)135#
Strength:
1)150#
Cond.
ran out of time (boo) so ran 2 miles. ~14:40 (boo again)
1). @ 155
2a) @ 140
2b) @ 225
No 20 rep squat, and different MetCon to do with a class I taught: 2 laps (300 yards), 15 air squats, 12 HR Pushups, 9 Pullups, 2 more laps- (3:02)
1) snatch 5×3 @125 rest :45
2a) behind the neck snatch grip push press 4×3@175 rest :60
2b) snatch pull 4×2@190 rest :60
Strength 20rep back squat at 200lbs
30 burpee over the box jumps 24″
30 T2B
30 push press @ 135
1K row
15:58
1) 155#
2a) 205/225/225/225
2b) 225×4
1×20 Back Squat- 285# completed all 20 reps
cond- 13:33 rx
BBG:
5 x (30 DUs + 3 snatch @175) Did a set every two minutes. Finished each set in 45-50 sec.
BTNPP – 215,225,240,250F
Sn Pulls – 250
FS – 10 minutes to work to heavy single. Hit 255. Failed on 275, wtf?
Conditioning – 9:43
BBO steady UB, T2B 20/10, PP 12/10/8, Row ~3:50ish.
Felt a little sluggish today. Didn’t get much sleep last night. Started running out of gas towards the end of the BTNPP and the FS. Got it together for the wod though.
1) 155
Only one fail, just reset and made it.
2a) 205 215 215 225
2b) 225
Squat
265 only made 10. Gave out at the bottom of 11. Think my taint is just sore today.
2/2/2
1. 165
2a. 185 205 225 235 245X1(wussed out on bringing it back down to neck)
2b. 245
squat 275
conditioning 9:41
1. 145
2. 165, 175, 185×1, 175. Bringing the weight down remains the issue.
3. 210
Squat 260. Religious experience.
Conditioning: 12:55. Squats seriously fucked me up on the burpees box jumps and I admittedly half assed the first 500m.
BB gymnastics
1) 135
2a) 175,185,190,200PR
2b) 190
20RM HBBS- 230LBS
Conditioning
10:54 rx
30 Un-Broken T2B PR!
2/3/3
BB
1.110#
2a.135#
2b.160#
Strength
185# all 20
Cond
13:34
BBJ
1) 145
2a) 185
2b) 215
Strength
260
Cond
11:27
4/6/1
BB Gym:
1)125
2a)155
2b)185
Strength
215
Cond:
IDk
5/5/1
1) 175
2a) 185 – 205
2b) started with 275 by mistake, 250 for rest
no back squat
Conditioning 13:55; burpee box jumps over 30inch box
BBG
1. 155,160,165,170,175
2a. 185, 190, 200, 200
2b. 215, 225, 235, 245
Strength
275- Finally got this, now I can start adding the weight
Cond
12:46
1. 113 all set felt good
2a. 133, 138, 143, 143
2b. 166 all sets
BS: 190 for 16 reps
Conditioning: Team WOD 3 w/ LGA.
Feel Bad haven’t posted, basically due to laziness. I follow one day behind since I train at 5:45am and don’t use a smart phone.
1. 143, missed one on second set.
2a. 155#
2b. 198#
BS: 260#
Cond: ran out of time, will get it in.
BBG:
1. 140# – Felt good
2a. 165#
2b. 235#
Strength:
BS- 205
Conditioning:
13:31 – Definitely tanked this one. Piss poor effort all around.
1) 155#
2a) 95/135/155/185
2b) 225
1×20 Back Squat- 300# (17)
cond- 12:57 rx
BB Gymnastics
1) 145#
2a) 175#
2b) 225#
Strength
1) 245#
Conditioning
13:15
BB Gymnastics
1) 5X3 @ 150#
2a) 1X3 @ 175#, 3X3 @ 185# – Dropped one on my neck awkwardly
2b) 4X2 @ 215#
Conditioning
13:32 – neck started to really bother me on the Burpees but I still finished. Tightened up afterward and couldn’t really move my head. Need to take some time off.
BBG: 2×3@135#, 3×3@140#
BNPP: maxed out at 210#, shoulders a little sore, definitely could have started at 210 and worked up for a final, tough set @240-250
SN pull: all sets at 205#
1×20 backsquat 310# 16 reps, last time 295# all 20 reps
Conditioning: 14:34
BOBJ: steady pace, still difficult
TTB: 16/6/4/4; probably the best i’ve ever done on TTB in a
WOD, this is certainly a weakness of mine, but since i’ve
started following your program, about a month, i’ve definitely seen improvement in these as other skilled movements
PP: 10/6/6/5/3
Row: 4:20 give or take; fresh can do a 1k at around 3:35-3:39
w/o going balls out, was terrible after the TTB and BJ
1) 175 for all sets. Missed a few.
2a) 155,175,195,215
2b) 265
Squats: 225 for 16. First time doing a 1×20 so wasnt sure where to start. Leg endurance isnt what it was, and paced to fast.
Conditioning:
12:31
1) @105#
2a) @135#
2b) @155#
1×20 back sq @155#
Conditioning: 17:30 w/95#
1) 175
2a) 185-205-225-245
2b) 260
Strength: 295 (first time doing this. Somewhat unchallenging. Noted to increase 10-20 next attempt)
Conditioning: 10:30
Snatch: 170
SBNPP: 205
SDL: 245
Conditioning: 19:20
1) Snatch 145
2a)185, 205, 225×2, 215
b) 210
* had to split this up due to people in the gym
Strength
1) 260
Conditioning
13:31
* had to jump over a bench which was probably 18-20″
*row was 3:40’s
Almost forgot.
M/F/S
2/4/4
Shoulders still a little sore. Spent a lot of time trying to warm them up and stretch them out. Haven’t slept well the past couple of nights because my kids have been trading a cold, so someone has been up every night.
Hey first time posting here, will be following this a week behind as it just works better for me. I am recovering from a fractured wrist which i did just before the 4th Crossfit Open workout when i was an idiot and fell backwards on a squat clean and hyper extended my wrist….and no i dont have a video of it!
1) Snatch 30kg
2a) Massive 40kg
b) 110kg
Strength
1) 120kg
Conditioning
13:13
* had to use dumbbells due to wrist so i used 30kg DB’s…. ouch
20 rep BS – 115kg
Caught up Press Cluster –
80-100 kg
Conditioning –
11:15 rxd
TTB 15-7-4-4
PJ 9-6-6-6-3
Row 3.50 1km
Also caught up 5 x ME UB hang cleans earlier 5×4 @ 102.5kg
sn 5×3 – 135
btn press – 155, 170, 170, 170
sn pull – 215
bs 215 x20 aweful
conditioning 18.04 subbed 95lb push press
First Outlaw WOD…sucks I have a PFT on Friday.
Snatch 135lbs 5×3
Snatch Push press 185lbs/205lbs/205lbs/205lbs
Snatch Pull 185lbs 5×2
Back squat 225lbs x 20
Conditioning – 14:57 as RX’d.