Please let us know if any of you are competing in Regionals this weekend. I will personally be coaching Natalie McLain in the Southwest, as well as Courtney Butowicz and Corey Perry in the Mid-Atlantic. I will also be coaching the original TEAM MEATHEAD a.k.a. Outlaw CrossFit. If you’ll be at the Mid-Atlantic, I’ll be around to help any Outlaws (unless you’re a team—sorry). I also know we have something like 90% of the Asia region following, and I want to give a big WIN EVERYTHING to the CrossFit Asia team. They took FIVE total points in the open, I’m gonna need a SIX this weekend.
I hinted at it last night, but tonight I wanted to officially share the link to purchase your Talayna Fortunato Games Fundraiser t-shirts. The queen of the dirty-south Outlaws will be cutting her work hours back in order to train (because yes, we’re trying to win the whole fucking thing), and needs a little help from all the Outlaws worldwide (especially if you’re a Talayna fan). Here’s the shirts…
And here’s a little video that will probably make you a fan of T, even if you weren’t before (this is one of my all-time favorites).
WOD 120504:
BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%
Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.
Strength
1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.
1b) 4X3 Weighted Muscle-Ups – heaviest possible, rest 45 sec.
Conditioning (pain threshold)
5 rounds for total time of:
Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#
*Rest 2 minutes between each round.
The Tshirt link isn’t working Rudy. =( Is it just me?
If you subscribe to email updates, that link works.
Sorry. It’s “Hipster CrossFit a.k.a. Outlaw CrossFit”
Own it, bitch.
T-boogie!!!!!
What is 1&1/4 front squat
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168
This site is your friend.
Any Outlaws in the Central Virginia area? Richmond, Charlottesville etc?
Rare Crossfit in Fredericksburg. ( 1 hour north of Richmond)
I will totally buy a tee for me and my wife. I feel like thats the least I can do to support the outlaw way. The folks from my box were in awe watching T at southeast regionals. Represent killer.
UB Hang Squat Cleans @ 155/105#
UB???? Upper Bar?
Unbroken
Are you fucking kidding me?!?
Facepalm
http://www.reactiongifs.com/wp-content/uploads/2011/09/puppet_facepalm.gif
Competing in mid-atlantic this weekend…would be honored to meet you and thank you for the awesome programming
Drew Anderson – CrossFit Durham
Competing individual in Mid-Atlantic region
I’m short, have long hair, and I’ll most likely be wearing outlaw shorts and a black hat on backwards. Good Luck Outlaws! I’ll be cheering for you, unless I’m standing right next to you in heat 1!
Are these shirts previously worn by T? Just wondering, it will help in deciding how many I will buy.
Good work Outlaws! Keep it up.
How much will it help? I suppose I could put on a shirt or 12… maybe even do a back handspring in it, not creepy AT ALL! Lulz
You can always bedazzle it with your hand calluses to make it creepier
Creepy requests are a form of flattery in my country. Thanks for taking it in stride, pre-worn shirts will not be needed. My 7yr old daughter tried a burpee back handspring immediately after watching your video. Positive, healthy role model, keep it up.
Glad to see I’m not the only one with the creepy requests 🙂
After you win the games Talayna you need to get yourself a tryout on American Ninja Warrior. Skills….you have them.
American Ninja Warrior is way, waaaaay more fun to watch.
Also sponsored by Reebok.
I thought you were joking at first but it appears that’s not the case. Is it too much to hope for that Reebok replaces the current on-air “talent” with pervy Japanese announcers whose commentary has to be dubbed into English?
I may actually watch with the volume on if that were the case.
My quads feel like they’ve been butt fucked by a demon
a few members of crossfit broadway are competing in the southwest, a few of us are outlaws
Thoughts on strict vs kipped weighted muscle ups? Seems more beneficial to do em strict if I’m gonna throw weight on, but wtf do I know…
Copped a shirt. Good luck Talayna.
BB: followed the gyms WL class to work on my snatch. Worked up to 80kg
Strength:
Frontsquat 1 1/4: 80, 90, 90, 90 kg
No MU because of shoulder trouble in the dip.
Conditioning:
1:23, 1:14, 1:15, 1:16, 1:18
3/5/5
Fuck! Did hang power clean instead of squat cleans… Stupid!
Heck yeah love 1 1/4 squats feel the burn.
Total shit show today. Slow, plodding and powerless from the first snatch attempt. I think I’m paying the price for having to fuck with the daily order of the workouts (Tuesday’s on Thurdsday / Saturday’s on Sunday) and for being old — quads and posterior didn’t recover at all from yesterday. Anyway, enough bitching…
BB Gymnastics:
115#
DU
125#
DU
135# (f,f,f)
Strength:
1a) 185# (lost depth on last rep of each set)
1b) Subbed weighted PUs @ 55#
Conditioning:
Couldn’t event clean 135#, so pulled the plug to avoid digging a deeper hole.
MFS = 5/8/9 — Rest day tomorrow very much needed. If it doesn’t set me straight, will probably sit on the sidelines until next Wed. Fingers crossed that my 2 year old agrees and decides to sleep past 4:15.
BB Gym:
4×2 @ 80 kg
50 DU
Snatch @ 90 kg
50 DU
snatch @ 95 kg
Strength:
1a) 80 kg
1b) Strict MU with 5 extra kg
Conditioning
Rounds: 1.28 – 1.28 – 1.29 – 1.40 – 1.32 = 7.37
Time with breaks: 13.37
Talayna, dont worry about a carry on, you should be able to check a bag, i just bought two shirts. Good Luck.
Not sure if anyone has seen this yet:
Not sure if someone snarkier than I wants to go defend the “Bearded Wizard.”
No snark necessary. They simply don’t know what the fuck they’re talking about.
Meet Konstantin Konstantinovs, perhaps the greatest deadlifter of all time. Holds the record of 939# deadlift without a belt. Check how his back looks:
Anyone gonna tell the best in the world he isn’t doing it right?
Simply put: when it comes to the deadlift, most people don’t know what the fuck they’re talking about. The concept of your back needing to be completely straight just isn’t correct, but idiots (like who one who made the video) bought into whatever bullshit their unqualified coaches taught them over the years.
Read a fucking book, people.
same guy
I’m looking for some constructive (or abusive) criticism on this power snatch triple @205. Thanks
http://youtu.be/n9hVc8SXvwA
http://youtu.be/Azzd3m6KnH0
You tell your brother you stole his moniker?
I consider it gorilla marketing….”let’s get it”?
Back angle should stay constant from the floor. Lift the bar with your legs until you get it in the pocket.
Good point, will try some snatch grip DLs to improve that.
You’re also loading your toes. Keep the weight in your heels until you get fully extended. I (used to?) do the same thing. Warm up with some snatch high pulls with the focus on keeping the weight in your heels the entire time.
Gotcha, thanks I’ll give that a shot this afternoon.
BB Gymnastics
1) 115# 4×2 felt way good and wwwaaaayyy easy.
2) Suck at DUs got 5 UB mayb
3) 125# felt light as shit, mayb my technique is finally carrying me.
4) Still suck, mayb got a few in UB spurts.
5) 135# yep definitely finding that consistant Snatch (lulz) I see a new PR in my 1RM future.
Strength
1a) 155, 160, 165, 165 Tougher than I expected.
1b) I attempted weighted MU but where my rings hang the weight was getting hung up at the bottom, so I changed to 3 Strict UB MU
Conditioning
Will do later, trying to break the training up cause I got a PFT Sunday so don’t wanna be gassed from previous days WODs when I do it.
Good luck to everyone competing this weekend, kick ass and take names!
Like MH, I felt like total dog shit today. No explosiveness and my quads feel wrecked.
BB:
4*2 @ 120 (felt pretty easy)
50 DU (20/30)
135 felt the best it has ever felt
50 DU unbroken
142.5 (solid lift)
195# x 5
Tried MU’s with a vest (no dice), did 3
195# x 3
Did 3 x MU with a 10 pound plate strapped to my waist
195# x 5
1 MU with weight, 2 singles
195 x 3
3 x MU no weight
Skipped the conditioning, just wasn’t in me today. Off tomorrow and Sunday, hoping Monday is a better day
BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec.
4×2 @135lbs (no misses all t&g)
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
155, 1st attempt
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%
175, 2nd attempt
Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.
Strength
1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.
4×5 @ 155lbs
1b) 4X3 Weighted Muscle-Ups – heaviest possible, rest 45 sec.
4×3 MU (bodyweight) attempts. Got SUPER close!
Conditioning (pain threshold)
5 rounds for total time of:
Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#
*Rest 2 minutes between each round.
21:51 Not Rx’d (135lbs)
M/F/S: 3/4/5
4×2 TnG Snatch@90kg
1@105kg
1@112kg
4 sets:
FS@110×5
Weighted muscle ups @20lbs
Pain Threshold:
Total Time 18:21 RX
I dont normally do this, but….15# PR @ 240# (I hit 225# a few months back and havent been able to duplicate since. Today, the HEAT IS ON!
Started with this:
1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec. @180#
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec. @200#
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95% @215#f, 215#
Then kept going…..225#f, 230#, 235#, 240# (all singles with about a min in between efforts.)
I’ll do the rest of the work later.
It’s hard to work out with a boner.
I want to thank Outlaw, Brandon Phillips, Matt Link, my shitty VS athletics lifting shoes, and Santitas Tortilla chips “$2only”.
[youtube http://www.youtube.com/watch?v=CnjEa5U_EK4&w=420&h=315%5D
Lets try this again….
Smooth man! Well done and congratulations!
Fixed your 2nd link. WordPress comments will publish youtube videos if you just paste the URL by itself on a line, do not add any html or BB code.
Legit as fuck! Congrats
Thanks man. Every now and then I appear to know half way what Im doing.
Thanks fellas, and thanks drywall. Youre not getting soft by being so damn helpful now, are you? haha
BBG
1. 155
2. 50 DU UB
3. 175
4. 50 DU UB
5. 185 Felt pretty good went for 195 but failed.
Strength
1a. Front Squats 185, 195, 205, 205
1b. MU used vest 10, 15, 20 failed the 3rd, 17.5
Cond
2:40, 2:13, 2:09, 2:18, 2:12 for 19:32
No UB rounds on the Hang Squat Cleans. Mostly 6 and 3.
I just picked up 2 shirts. Good luck to Talayna at the Games!!
BB Gym:
4×2 @ 60 kg
Snatch 68 kg
snatch 71,5 kg
Strength:
1a) 60kg
1b) UB. 5kg
Conditioning – was too weak and had to “peel” the weight down to 60kg after the first round, to make them UB…. I was just a big bad excuse today.
T’s monkey bar trip is the best CF video I have ever seen! Reminded me of the old Spider-Man cartoons, when he would just swing endlessly without ever slowing down…..
Felt better today since I diidnt do any movements with full squats. Knee didnt feel as swollen as yesterday.
1)4×2 Hang Power snatch 125lb
2)50 DU 35+15
3)HPS @ 135lb
4)50 DU 48+2
5)HPS @ 145lb
Sub good morning for 1&1/4 FS.
1a)185×2, 205×2
1b)all done w/h 10lb vest
Conditioning: sub hang squat cleans with hang power cleans.
all done with RX weight. 1)1:48 2)1:52 3)1:45 4)1:49 5)1:49
3/7/5 FL humidity sucks.
For those who use wrist wraps while snatching is there anything to be concerned about if you lose the bar behind you? I’ve seen Klokov and others use wrist wraps in training and just wanted to know before I attempt it and end up ripping my fucking arm out of socket..
Power Snatch- 135, 155, 165 (working on technique)
1.25 front squat- 140, 190, 220, 250 (fail)
4×3 strict pullups and ring dips with #25
2k row in 7:58 (taking it easy, super sore)
Outlaw Christian Oman is currently 2nd in Africa. The rest of Africa? Kind of a shit show…
Rough day… completely mind fucked
BB gymnastics
TG Snatch 4×2 @ 150
50 DU UB
Snatch @ 170
50 DU UB
Snatch @ 180 (f,f,f)
-first frustrating part
Strength
1 1/4 FS 4×5 @ 185
MU w/ 21# vest 4×3
Conditioning (worst part of the morning)
1) 2:40
2) 2:40
3) 2:44
4) 3:05
5) 2:35
Total 21:44 with rest
– Forced myself to stay UB on Hang Squat Cleans, but that destroyed my ability to go right into Jerks… I was so pissed when I finally finished, I wanted/still want to break something
M/F/S-4/4/6
BB/Conditioning
1) @ 175#
2) UB
3) @ 195#
4) UB
5) @ 205#
Made all attempts first try … not really pretty, though
Conditioning
Had to get a WOD in for an online competition
Champions League WOD 2 -> 8:40
3/3/3
BB-
1)#185
2)ub
3)#205 1st attempt
4)ub
5)#215 1st attempt
Strength-
FS @ 225
MU w/ #40 pack, weight distribution was weird and kinda tweaked my shoulder
Cond-
1-1:49
2-2:04
3-1:58
4-2:24
5-2:08
Ub on everything, but got off the bar between the squat cleans and push jerks.
3/3/3
BB-
1) 72,5 kg
2) unbroken
3) 80 kg
4) unbroken
5) 85 kg
Strength
1a) 70kg-75kg- 75kg – 75kg
1b) 8 kg – 12 kg – 16 kg(2x-fail) – 16 kg success!
Conditioning
couldn’t go unbroken, anything that has a squat in it is a weakness for me, finnished the wod in around 25 mins, pretty slow, squat cleans are a weaness
Loving this programing,already working on what i suck at!
Strength
1a) 225lbs for all set-f’n brutal
1b) BW MU’s, first time doing MU’s in a WOD in like 4 months. Taking it easy on the way back
Try to get the rest of this workout in tonight
bb
1) 160
2) ub
3)185
4)ub
5)190
strength
1)185
2) ub strict no weight.
conditioning- 18:40. Could have done this faster had it not been a 100 fucking degrees outside and in the gym. first round was 1:30 and it just got worse every round. I actually chalked up one time and by the time I got to the bar it was just a handful of clay, and no round was unbroken because I’m weak as fuck.
BB Gymnastics:
1) 4x2x150 (power snatch)
2) DUs unbroken
3) 170 on second attempt (squat)
4) DUs unbroken
5) 180 on first attempt (squat). Wasn’t even close on 3 attempts at this last week.
Strength:
1a) 185-3×205
1b) BW + 10# x 3, BW + 10 x 1, then failed and took off the weight vest. Completed the rest of round 2 and the last 2 rounds UB at bodyweight.
Conditioning:
2:12
2:53
3:25
3:50
3:45
Total time of 24:05 RX’d. Weaknesses EXPOSED the last couple days.
M/F/S – 7/8/3
1) 105 PS
2) 20 pushups (still no jumping)
3) 115
4) 20 pushups
5) 125 fail 2x got it on last attempt
1a) 115
1b) worked on stringing them together…bodyweight
Conditioning —took the 200s slow…trying to ease my achilles/calf into action
222 ub
220 ub
248 ub but slow
310 dropped after cleans
337 ub until calf locked up on 2nd PJ 🙁
BB gymnsatics:
1.) 4×2 T&G Snatches-145lb
2.) 50 DU UB
3.) Snatch-165lb(two attempts)
4.) 50 DU UB
5.) Snatch-170lb(two attempts)
Strength:
1&1/4 front squats
135-155-165-175
Muscle ups: just did three UB muscle ups, only just got them
Pain threshold
Wanted to fucking kill myself
19:24 total time
1) 165 No misses
3)185
5)195
DU’s were shit.
Snatches felt great so I tried 215 about 5 times with no luck. So close.
1a) 185 205 for rest
Nothing else.
2/5/2
1) 4X2 T&G Snatch (any style) @ 185 – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 205% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 215% (miss)
Strength
1a) 4X5 1&1/4 Front Squats – 185, rest 45 sec.
1b) 4X3 Weighted Muscle-Ups – 11 pound vest, rest 45 sec.
Conditioning (pain threshold)
5 rounds for total time of:
Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#
total time 19:58
couldn’t go UB on the HSC 5/4, 6/3, 5/4, 4/3/2
Lonnie,
I’m not surprised you missed your Snatch at 215%. What is surprising is that you made a snatch at 205%. Quite the PR.
Snatch 4×2 t&g @ 185
50 du miss at 31
Snatch at 205
50 du broken a lot
snatch 215 failed
B1 front squat 1&1/4 185/235/245/255
B2 4×3 muscle up no weight
conditioning 18:05 with rest
BB Gymnastics –
4×2 Snatch – 165#
Snatch at 90% – 185#, 3 attempts
Snatch at 95% – 195#, 2 attempts
Strength –
Front Squats – done at 205#
Muscle Ups – first 3 sets done with 20#, last set did with 25# (vest) did all muscle ups unbroken sets of 3
Conditioning –
1:58
1:55
2:08
2:45
2:40 (one fail on the squat cleans)
other than the one fail, all others done ub
1) 155#
2) all 50 ub
3) 175# missed the first one
4) 20-30
5) 185# got it pretty easy
Strength
1a) 155#
1b) couldn’t do weighted so I did ME MU 9-7-5-7
Conditioning (pain threshold)
1. 1:36
2. 2:22
3. 2:03
4. Ran 200. 5 squat hang cleans rested 30 secs did 5 again so I just ended my round there an went to the next one. The first time I dropped the bar cause it slipped out of my hook grip and after the second 5 It hurt so much and in my head I wanted to quit so I went for another rep and got half way up and dropped it. I basiclly phyced myself out.
5. 2:37
Haven’t felt that defeated after a workout in a while.
BBG
1) 4×2 @ 200
2) UB
3) 220
4) UB
5) 240
Felt good and kept it going
250# FUCK YEAH!!!!!
Hit 245 off the blocks the other day and hit another PR today. It wasn’t pretty but I’ll take it. Can’t fucking wait for the snatch ladder next week.
Strength
1a) 220, 230×3 first 3 reps every set felt great last two were rough
1b) 16, 20, 25, got over zealous and went for 35, only got 1
Conditioning
1:40, 1:42, 1:45, 1:55, 1:59
Shoulders, forearms, and hips loved this shit.
Nice recovery!
you’ve got a beautiful snatch, nice and patient.
BBG:
TNG Snatch – 180F, 170, 175, 180
50 dubs
snatch – 205
50 dubs
snatch – 220F, got greedy.
Wtd MU – NW, 10, 20×2, 20×2
Changed up the wod because i had some things available that i’ve had to miss in the past couple weeks.
AMRAP 12:
150 ft farmer’s walk with 100# on fw bars
6 ub pj 155#
4 stone-to-shoulder 142#
2 wtd muscle ups 10#
4 rounds in 11:50. First time with stones. Technique got better as i went thru the wod.
T&G snatchs (squat) 175
90% 205 1st attempt
95% 215 3rd attempt
front squats 185 225 245 265
muscle ups 10-15 lbs first 3 sets. 20lbs =X2 last set
conditioning:
1:50
1:55
1:56
1:58
1:51
total 17:30
stayed unbroken on cleans. Sandbagged the runs a little too much
BB Gymnastics/Conditioning
1) 4X2 T&G Snatch (power) @ 205 – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 230 1st attempt – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 245 1st attempt
Strength
1a) 4X5 1&1/4 Front Squats – 185 rest 45 sec.
1b) 4X3 Weighted Muscle-Ups – 0, 0, 12# vest, 12# vest. rest 45 sec
First ever weighted muscle ups 🙂
Conditioning
total time 18:40
BB Gymnastics/Conditioning
1) 185#
3) 215# 1st attempt
5) 225# Missed it but was under the bar each time
Strength
1a)225-225-235-235
1b) All done w/ 20# Vest
Conditioning
Total time w/ rest: 19:34
BB gymnastics
1) 165 for all reps. Failed the first two as singles, reset, cleared my mind, and banged out all four of my sets without failure.
2)185# snatch went up very easily
3)195#. Smoothest I’ve ever lifted this much weight.
Strength
1a) 185, 185, 185, 205
1b) Did not have my weighted vest with me so I did 4×3 MU’s with slow negatives on the way down.
WOD
1- 3:20
2- 4:05
3- 4:08
4- 4:00
5- 4:00
Total : 27:33 with rest times (+8)
Just had nothing in the tank. Hopefully tomorrow will be better.
M/F/S – 3/8/2
BBG:
85,95,105
Strength:
1a)135#
1b) graduated bands. Yay. Lol. Went from 1″ to 3/4″ band.
Did hero wod “Abbate” with box.
BB Gymnastics/Conditioning
1) 145 – First set felt good, then proceeded to miss the next 6 attempts. Finally the last 3 sets.
2) Unbroken
3) 165 – First try, felt smooth
4) Unbroken
5) 175 – First try, felt great
Strength
1a) 135,145,155,165 – First time doing these. Tough! And still being cautious with front squats due to recent back injury from them.
1b) 15,20,25,30 – first 3 sets unbroken w/slight kip, last set 2 & 1
Conditioning –
Did only 3 rounds, first two rounds @ 135, third @115 to stay unbroken.
Snatch – worked up to 75kg to equal PR
Front Squats – 5 x 100kg, 3 x 5 x 105kg. Freaking hard
6strict ring dips + 6 C2B pullups between each set
started warming up for the conditioning but my hook grip was hurting and i wasn’t into it so i gave it up for another day.
1) 4X2 T&G Snatch (any style) @ 162 – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 182 – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 192
Strength
1a) 4X5 1&1/4 Front Squats – 135,155,175,195
1b) 4X3 Weighted Muscle-Ups – 12.5lb x 3, 25lb x 2, 25lb x 2,25lb x 2
Conditioning (pain threshold) : 19:35
BBG
4×2 @ 165
50 DU UB
185
50 DU UB
195
Strength
1a) 185-185-195-205
1b) 4×3 UB no weight
No time for conditioning
snatch/dbls:
185#
205#
215#
Then got a pr at 220# fuck yeah!
Conditioning: row instead of run 18:45
Bbg
4×2 @145
Then 166, then 175(f)
Strengf
225/235/235/240
Mu @ 10#/20#/15#/15#
No conditioning
1) 4x2x75% 150 rest :30
50 DU Broken at 37 just missed
1×170
50 DU broken 3 times kept missing for some reason
1x 190- oops can”t add should have been 180 missed
1x 180 psn so I did it again as a sqaut snatch
Strength
1a) FS 185
b) with 20.5# chain
Conditioning
run 260 m tried to estimate then checked map my run
3:16,3:30,3:45
M//F/S
4/7/2
* woke up super tired this morning
http://media.crossfit.com/cf-video/R2012_WOD5_BrandonPhillips.mov
Brandon Phillips on the CrossFit.com main site! Wearing TITIN! Congratulations BP!
bbg
1)180, 180, 180, 180
2)ub
3)200 on 3rd attempt
4)ub
5)210 1st attempt
strength
1a)135, 185, 205, 225 f 3 of 5
1b)only my bodyweight
cond
23:16 total time
1) 115#
2) rx
3) 125#
4) rx
5) 135#
1a) 135#
1b) 4×3 unbroken
3rounds
1) 115#
2) rx
3) 125#
4) rx
5) 135#
1a) 135#
1b) 4×3 unbroken
3 rounds@ 115#…..9:00
3rounds
BB Gymnastics/Conditioning
1) 156#
2) 50 Double-Unders
3) 176#
4) 50 Double-Unders
5) 186#
Strengf
1a) 205#
1b) 20#
Conditioning (pain threshold)
Only had time for three rounds.
3:00/3:32/3:45
I couldn’t get any of the Gymnastics or strength in because I spent the weekend out of town watching the Mid-Atlantic Regionals. Which kicked ass!!! I did manage to get in the Conditioning in at the hotel gym. I ran the 200m on a treadmill and used 2 45# dumbbells for the hang squat cleans and push jerks. I forgot that they were supposed to be hang squat cleans on the first round.
2:09, 2:22, 3:02, 2:51, 2:42.
Total time=13:06
4×4 Bar MU w/ 60 sec rest
Cond: 5 rounds of run 200M/9 UB hang squat clean/PJ all @ 135 as I cant do 9 UB everytime:
Rounds: 1:40,1:51,1:45,1:46,1:49
oly lifting and midline and front squat tonight