Derek Robinson’s 1340# CFT:
Discussion topic: What do you think the merits are of a ranking system, like this one, for Games athletes?
Before you read the WOD, I’d like to ask you to please STFU. This WOD, and others like it, have basically stopped me dead in my tracks at numerous competitions. We absolutely must have a baseline on these longish efforts, so each and every one of you can find the point of no return, and learn how to eviscerate it with an 8-billion-kiloton level of fury (too much?).
20 minutes to establish a 1RM Snatch.
20 minute AMRAP of:
15 Air Squats
Derek is a beast. Solid work. As for Cindy….. She is my nemesis, well played sir. Well played.
It stops you dead because 1) it’s doesn’t have a barbell, 2) it’s not heavy shot being lifted, and the most important 3) you have no wind.
At least I can spell.
And you STFU too.
No “shot” was for all the young kids following. Didnt want to corrupt them at such a young age by using the word SHIT.
215# for snatch
30 rounds + 5 pull ups for Cindy
Well, one thing it doesn’t take into account is that athletes in the later regionals had longer to strategize & practice the workouts.
It will be interesting to see the final results of the Games compared with that list though.
Hand release or regular pushups?
I don’t know how much of a difference this would make in the scoring system for qualifiers, but there must be an advantage for the regions that were in week 5 over those that went 1st. Especially in event 3. Although Azadeh is in top 5 females and she went first. But, I wonder how much of an outlier she is–or is she?
Also, reading further down in comments on that site, someone noted there were big changes in the men’s rankings when the scores of non-qualifying individuals were factored. But, there wasn’t much change in the ladies.
A better way to have more comparative results would be to have all regions at once. But, that is unlikely to happen for several reasons, namely the pr and marketing value of dragging it out, for lack if a better term. I mean, how do we live with one only week of the Regional Update show instead of five? Even then, other factors, some more than others, such as climate, competition level of each region, and quality of the overall event management and available services (I’m thinking no sports medicine/massage therapists to treat athletes at South Central) could be a factor.
Let me correct myself–Airrosti was on site, but could only treat their present clients because of some legal issue that didn’t pan out in time.
I was the one that noted the changes. I forgot to mention that including ALL athletes from regionals removes Fronings lead and puts him in a tie with Khalipa!
Snatch: 120 (5# below PR) Failed 125 3x
Cindy: 19 rounds +6 reps
Thanks for the AIDS, Rudy.
I think those metrics will hold true for some of those guys but definitely not all of them. Kinda like the Open isn’t the best predictor of Regionals in my opinion (D-Rob 53rd…), it will totally depend on the actual Games workouts, prior Games experience, how the athletes are feeling at that point in time, who performs the best under pressure, the weather, blah blah blah. There are way too many factors to come up with any accurate system.
Look at BP for instance- according to that he is ranked 28th. No way in hell there are 27 guys better than him heading into the Games- zero chance. He went the 1st week of Regionals, didn’t get close to his PR on Diane, traveled 27 hours to compete…just way too many factors.
Not a knock on that metric system, there is just no real way to rank those athletes with any certainty. The only real way to do that is to get all the athletes in the same place at the same time- period. We will see soon enough.
Didn’t BP travel to Regionals in a private jet? Baller status.
Must be nice huh? I had to drive 10 hours to Regionals and I live in Florida. How is that possible.
There’s definitely an advantage for the most recent regions; however, very interesting to find some of the athletes in earlier Regions up at the top of the ranks tho …
Drywall … don’t yell at me. Trying to get my hustle on, mmkay! So … all gazillion of you Outlaws competing at the Games. Hit me up if you have any spectator tickets you want to sell!
That ranking system is interesting to see, but I think this is a bit more analytical.:
Cool seeing you at the NE regionals. Congrats on the success so far.
Doin Murph tomorrow. You should throw the mile runs onto Cindy in there for the rest of the Outlaws haha. Really fcuk em up.
Aren’t you the guy who lied about his open scores???
I fucking love lists. Power rankings, all star rosters, draft boards, USA Today coaches’ polls, shit fuck damn I just can’t get enough lists. What the fuck, let’s rank our exercisers too.
List of people I stalk on Facebook:
2) Lisbeth Darsh
Admin edits in italics.
You’se funny a funny ninja. Inaccurate, but funny.
Fixed it for you.
Discussion topic? Clearly this blog is getting too fancy for me.
I think the rankings are fun and even beneficial for the development of the sport (yeah, I said it, it’s a sport). As far as I’m concerned it’s good, solid entertainment value. In the end there’s a nice neat resolution to all the speculation come July. No one will be left to bicker about who went first, traveled furthest or had better ice in their ice baths.
I was watching American Ninja Warrior on G4 ( which ranks higher than ESPN 2) and they called it a sport. So which one is more of a sport, Crossfot or American Ninja Warrior?
It doesn’t matter until its game day. The Giants had a horrible record last year and still won the Super Bowl.
The biggest flaw in ranking athletes on a single weekend of events that didn’t happen simultaneously, is that the sample is just too small. Only 6 workouts in different conditions. North Central on field turf, Canada East on concrete, Northeast in the rain and humidity on grass, etc. I’m sure this affected workouts that either required a lot of ground force, like with all the squats in wod 4 or the snatch ladder. I’m sure it (weather and surface conditions) also affected the longer workouts.
I would also question whether or not some guys who didn’t qualify should be in this ranking. Perhaps a 6th place in one Region (all things and conditions being equal) would have been a 3rd place in another Region.
Perhaps most would not consider this, but to me there may be some folks who did not make the Regional through the Open process but would have destrominated the Regionals. A good frined of mine in the Northeast barely made the Regional (54th place) but came in 5th overall. Meanwhile there were other guys who did well in the Open, who shit the bed at the Regional. (Perhaps they were more endurance type athletes or simply fudged their Open numbers.) I wonder how many guys didn’t make it but may have done well in the Regional. Maybe even well enough to rank on this list.
The ranking is just entertainment at this point.
Check out Derek’s CFT vid from Jan of last year. Apparently I’m listening to the wrong kind of music.
Whaaaaaaaat we can sumo?
Dudes strong as shit.
I like the music and the sparkles.
I’m glad you enjoyed the music, that was a few 20pc chicken nuggets ago! I look Locke a sodium monster.
*like, F I hate typing on apple.
Dude if Miley Cyrus will get me to a 500lbs squat then consider it on the playlist already…
Thank you for clogging the blog with random shit ( besides on rest days which is awesome) and not results again. Bottom line is rankings don’t mean shit unless your going head to head and even then it doesn’t mean shit. Look at Serena Williams this week.
I think the ranking systems are simply food for fodder at this point. Yes, its now called “The Sport of Fitness”, so someone has to win, or just ‘not suck’ as bad as another competitor. Maybe in five years time they’ll have some merit and there will be a standard of consistency to base comparisons. By then, we may have repeat and 3-peat winners.
On a different note; I was more intrigued by the number of athletes that had to bow-out of the games season due to injury…Salo, Briggs, etc. A number of them mentioned having coaches, so being pretty much a beginner CrossFitter,I wonder, is it a coach issue or athlete issue? ( I am considering that the coach is ‘with’ the athlete, not coaching from afar.) Could those injuries have been prevented or is it just a normal thing of wear and tear for CrossFit athletes in the long run?
Since you posted Cindy you’re saying I can sub Mary, right? RIiiiight!!!!?
No need to qualify your programming when it’s been so successful at Regionals.
That list is bullshit. You think Hoggan will take a 15 second break on pullups when Rich is next to him? Fuck no.
Snatch up to 80kg, no PR attempt today. Just technique.
Cindy: 30 rds + 5 Pullups
… and then i puked!
Great job at Regionals Kasper. Was there to watch. Visited the Lab the next day. Awesome place to train!
Have fun at the games.
Thanks Mario! Stoked about going to the games!
Love lists and numbers myself but there are many others factors to take into consideration in these events . Travel times , climate differences asia , Europe, USA ,oz etc all have different heat and humidity to contend with . Bottom line is it will all come down to who has it on the final day same as any sport ( hush my wicked mouth for using the s word ).People will always produce lists and folks will always critique them cos that’s what sports people love to do does that make us obsessive compulsive ?
1) Snatched up to a paltry but low-back-friendly 70kg.
2) 20 round + 6 pushups Cindy, none of which I wanted to do.
Snatch 80kg -No PR.
Cindy 24 rounds + 5reps
Had a SWAT PT test this morning so having to skip Cindy. Scored a 100 out of 100 points after following strict Outlaw programming for two months. Not bad for a “strength biased” program.
Power rankings seem to be working out just fine for college football…
Oh shit, someone decided to start working out again…
Snatch – 165 lbs – No PR
“Cindy” – 24 + 1 – 3 rep PR. Nearly puked.
Snatch – 215 (missed catch of 225 3x)
“CF Total” – 1000#
Squat – 395#
Deadlift – 420#
Doing “Cindy” later tonight
Hey guys, any advice on oly shoes for a wide foot? Right now i wear New Balance Minimus for metcons and lifting. Size 11 2E. I cant seem to find anything in a wide size.
Snatch to 170 x1( felt off today)
cindy 19 rounds plus 5 pullups
only worked up to 185# on the snatch today. My back has been really bothering me for the last week.
26 rounds + 3 on the cindy, I still had some in the tank after this. The pushups were just getting hard because of muscle failure and the squats just felt slower today than usual because of my back. Still a 6 round PR. Gotta work the chest more for sure.
90Kg, rake of misses at 95Kg and 97.5Kg, none of which I got underneath.
Murph yesterday, no Cindy today.
Thank you coach for your awesome programming.
It’s been a long term goal of mine and I accomplished it today.
Age – 17
BW – 155#
Thank you! I have been following Outlaws BBG and strength for 3 weeks now and I already have been seeing massive gains on everything. FREAKING love it.
BBG: 205 Full squat snatch- 20#PR on Squat Snatch, matched my old Power Snatch
Conditioning: 3 hours of MMA and Jie Jietsu.
Snatch = 215 lbs (5 lbs PR)
Cindy = 29 rounds + 5 Pullups + 8 pushups, not as efficient today, about 2 rounds less then my PR
FUCKIN awesome day!!! been stuck at 145# for-fuckin-ever (cause I, in the past, have moved like SHIT!!) …. but today what happened,,,, o I got pissed and just lifted the shit.
hit 150 then 155 then fuckin 160#, failed 165# twice by losing my balance, still felt good at that # tho. Back durin the open, the Snatch ladder, I hit 165# for one rep, but it was a SHIT rep and looked like a monkey tryin to fuck a BB or like I was doin a CP to BB, anyway, today’s 160# was smmooooooottthhhh like fuckin butter! I know I know 160# is still weak shit but I been “hittin the snatch” <—lulz since… well… 12.2. so FUCK YEA!
160# PR (I don't count the 165 I hit back in 12.2 cause technique was poor)
25 rounds, PR, last PR was 23 rounds.
5 PR’s in last two days ain’t a bad end to a week! thanks rudy !
BB Gymnastics: No time … had to teach intro class
“Cindy”: 19 + 4 … No PR. Blah!
Meant to say 19 + 8. Still delirious …
38 years old, 5’7, and 165 lb. Been out for a while nursing a back injury, but feeling pretty good now and making an effort to stick to the programing.
– CFT: 865 (315, 165, 385)
– Snatch: Hit 160 clean, but failed @ 165. Been stuck in 160 – 165 range for months.
– Cindy 21 + 5.
– Additional: Team WOD (2 people) for Time (20:15)
100 Box Jumps 24
100 KB Swings 55
100 Lunges Front Rack 65
100 Toes to Bar
100 Thrusters 65
Thus begins my more intelligent auto regulation.
Snatch: Worked up to 90kg, just worked technique and speed and got a decently heavy lift in. Didn’t go for volume or max.
Then did DT with my affiliate. PR’d that.
20 minutes later did Cindy: 26 rounds PR again.
Very good last 2 days.
Redid CFT, because I hyped myself up yesterday and wanted to redeem myself. I took my time warming up today, working my way up to a heavy lift, and it payed off:
BS: 289 New PR
SP: 139 Matched yesterday’s new PR
DL: 344 (PR is 360, spent from yesterday, but really looking forward to next time)
What I did wrong:
I thought that doing outlaw would give me super-human gaIns, and though I don’t doubt it eventually will, going for a 14# PR on the first attempt after a measly warm-up is a stupid thing to do. Basically, I hyped myself up way too much, went way too heavy on my first attempts, and gassed myself out before I could even complete a rep.
Also, I was stubborn for redoing the total today, but yesterday was shit, and I needed to do it for my own peace of mind.
Snatch- embarrassing. I am having trouble on the 2nd pull and getting full hip extension before pulling with my arms. This starts at about 165#. Weight lower than that I don’t really have that issue.
Cindy: 34 +7, its a pretty decent workout for me.
BBG: 140, 145 ffff
This continues to be a big weakness of mine. Trying to stay positive and just keep learning.
Conditioning: 27 rounds, 3 pullups. First time doing “Cindy”. Would have liked 30, but felt like I maintained a pretty strong pace throughout.
30+ Rounds baffles me. Rep every 1.3 seconds = Stealth Ninja.
WTF!!! I want some of your ninja skills
Nevermind, 23 is still fucking impressive
no snatch work
20 rounds even, 5 short of PR
I’m guessing “Snatch” means Squat Snatch? Which I totally suck at.
235lb (35lb less than my split snatch)
23rnd + 7
12min + is my absolute worst nightmare. I hate all 20min amraps (unless it is heavy and high skill)
i think the idea is brilliant, but many factors are not on considered on that such as the fact that late regions had the chance to create better strategies, and weather and all taht, so at the end is a great idea and gives us a perspective of how the games standins could look like, but yes,, is not 100 % accureate…so is missing one of the 10 skills,,,,btw sorry english is not my firts langueage, ,,,lol,,,!!!
BBG: 205 PR
Felt super heavy on the rings today. Snatch felt really easy.
Hit 243, felt pretty good and went for 254. Lost it behind me on the first attempt, then threw it behind me on the second attempt. So I went for 259 and missed it twice behind me. Pull felt great today, just couldnt get the cat h under control.
As for Cindy aka Push Up Contest
16 rds + 5 Pull ups
After rd 3 it just became a push up WOD, I absolutely suck at high rep push ups.
Glad to see I’m not the only one who sucks at pushups
Snatch – 195, 5lbs under PR – missed 205, got under it, but left it in front
13rds + 13 reps
240 (got 245 at Regionals as a power snatch)
+10 PR for Squat Snatch
22 + 3 push-ups
Had to break push ups after rd 10 which sucks.
1) 215 PR!
Chased it a lil but it’s a 10lb PR
Did CFT from yesterday
330(it’s all I had)
Time to buy more weight.
Cindy: 1 roundish
Wife came home with steaks and beer. Priorities changed.
cindy – 22+3 (6rds less than pr)
shitty conditioning this week do to shitty diet and rest. time to dial it back in because i f ing hate losing
This has nothing to do with todays work out. Playing around and got a MU today!!! Got my first one back on Halloween. Did 3. And haven’t been able to since. Thank you Rudy for pushing me to be better!!!!!! I should go do Cindy now while Im happy.
Cindy- 21 + 13
Can’t lift the barbell right now. For some reason an hour after the 30 MU’s this week my back seized. Mobility didn’t help. Guess it was a long time coming because the WOD was fine Wednesday and I PR’d. Chiropractor says I’ve irritated L1 and L2 significantly and to stay away from any extension (thats the position it hurts in) until it’s good to go. He says a week but who knows. With the stiffness and pain I’m in right now a week seems a little soon, athough that would be nice.
Anyone have any tips? They would be greatly appreciated.
I just started this programming 3 weeks ago and hit 4 PR’s this week alone. I can’t wait to get back to lifting, that’s where my weakness lies.
Hit Cindy today. PR by a few reps… 25 rounds plus 3 pushups
There are a bazillion things you can do, how much money are you willing to spend is key. If your current chiro doesn’t do ART (active release technique) find one that does and get some of that. I find that coupled with seeing a masseuse, who would preferably have experience working on athletes, helps a great deal when something nasty happens like your injury. Im lucky enough to have friends who’s professions are those stated above so it is fairly cheap for me. Also if $$ is no problem the recomenndation would be get re adjusted by chiro, deep tissue, then back to chiro for ART in maybe a week or twos time.
It’s like you read my mind and it’s good to hear that I’m doing the right things. I hit an ART session Friday with my chiro and a massage today. My back is jammed right up. My scoliosis doesn’t help things but that won’t change. Scheduled in for ART in a week and another massage in 2. It feels like it hasn’t made progess but it just happened Wednesday night. I don’t know if I should take the next 3 day cycle completely off or do metcon/skill work and lay off the barbell. I’ll play it by ear. I’d rather rest now and be back sooner than rush it and be off longer.
What Glissel & EA said is a far better suggestion. I would also recommend adequate rest i.e. time off. I don’t see a reason not to take time off, unless you were being paid or training for competition in this sport or another for money. If your not a professional athlete how will a week. Who was it that said that two athletes all things being equal, the one who recovers best wins, or somethin crazy like that. The idea is you may just need to let that shit recover. I took a week off after my knee had some slight pain the next morning from lifting, came back and PR’d my Snatch by 10#s. Hope this all helps.
I jacked my L4/L5 and L5/S1 … worst pain ever earlier this year. ART technique my chiro used didn’t help much. Thanks to Talayna’s suggestion ….If rest doesn’t work, look up McKenzie Institute and find a certified McKenzie Physical Therapist or Athletic Trainer that can work with you.
+1 on Glissel’s recommendation. I saw someone who used Mackenzie techniques on me with great success. I had a painful shoulder problem for months- and had been treated by a reputable chiro (one who works wih the Bears, etc) who thought I may have structural damage. I went the Mackenzie guy and was given some neck exercises which seemed hokey but led to immediate relief. No shoulder issues since (knock on wood and thank God).
The more I prioritize mobility and stretching every single day, not just when something flares up, the healthier I feel.
Had a comp today, but my wife PR clean after 2 weeks on Outlaw by 8lb and myself by 20lb after 1 month.
Bayou City CrossFit Team Event
1) For time
75m run + 15 KBS @70/53 (2 members each)
50m run + 15 thruster @115/75 (2 members)
20 burpees (sync as team)
2) 10min Max effort Clean
3) 15 min AMRAP
1 member holds DL @225/155
30 1 arm DB press @55/40
30 BJ @20
5 of 25 teams. Poor WOD 1
2) Kim-160(8lb PR)
Meg-165(PR, 20lb lighter)
John-245(20lb PR from 1 month on Outlaw)
3) 4+70 reps. Highly efficient as team shifting between stations and not letting the bar drop
14 rounds even….Push Ups….what LGA said.
PR’d Snatch at 210 yesterday at the firehall……
BBG : up to 175 No pr focused on form with lighter weight after that
Cindy : 28 + 1 pull up. PR by over 5 rds
Snatch – hit 215, miss 220, miss 230
Was having too much fun attempting double & triple PRs during the 20 mins ; )
Cindy – 30+7 , this was a PR by over 3 rounds, haven’t done Cindy for about a year.
Focused on perfect standards, I actually had a fucking blast doin it this WOD today.
Rest 3 hours
Hit another AMRAP w/ 115 power snatches, MUs & GHD sit ups.
Really working on high rep, lightweight barbell shit.
Thank you Coach.
Cindy: 25 +4 squats
“…Neither has a coach and instead follows the programming of California’s CrossFit Invictus and Virginia’s Outlaw CrossFit while adding their own elements.”
I just wanted to point this out in case it hadn’t already been noted. Charbonneau (and Yellin) were following Outlaw programming and would likely have made the podium if he hadn’t suffered heat stroke.
Cindy 20rds + 11reps
Snatch: 120 (5# under PR)
Cindy: Just did this one 2 weeks ago doing kipping pull-ups 20 rounds + 10 air squats
Today got 19 rounds + 5 push-ups doing butterflies only
I’ve been working on my butterflies for awhile. I’m still better at regular kipping, but know I need to have butterflies in the arsenal. No more kipping until I have them down. Oh, and push-ups suck as always.
BB Gymnastics – 205# (ties PR)
Cindy – 26 Rounds, PR
bbg 145 5 off from PR, missed 155×2 getting it overhead but flinchy when I take the weight.
cindy 16 rounds 18 reps off from PR
Got back into the game the end of this week after a much needed post regional physical and mental break. Actually did Cindy Thursday with my gym, but wanted to get back into posting.
Cindy: 23 + 6 push ups – PR by about a round and a half
BBG: 1 RM Snatch – 180lbs (5lb PR)
Conditioning: “Cindy” 28 rounds + 17 reps
(PR by 2 rounds + 5 reps)
Couldn’t upload the video today. Apologies Coach.
snatch stayed light and worked on speed and technique, heaviest attempts were 235#
cindy some other time
Conditioning: 27 rds + 3 pushups
225# (5# PR)
24 rds + 1 PU
Snatch: yesterday I worked up to 2 x 1 rep @ 65 kg (143 lbs), so did light power snatch 2 x 2 reps @ 50 kg (110 lbs) today.
Cindy: 15 rounds (first time doing butterfly pull-ups)
Cindy: 20 Rounds + 5 Pull-ups (1 Round PR)
Back squat 295#
Shoulder press 175#
24rounds+5 pull ups+10 push ups+1 squat
115, 125, 135, 145, 155, 165f, 160f, 160f
17 rounds + 7 reps
Snatch – 205# (10# shy of PB)
Cindy (1st time with HR push-ups) 16+17
Cindy: 19+18 reps.
No 1rm snatch – rehabbing shoulder
Cindy 29 + 1 pushup (pr)
Worked up to 150, with good form so I was pretty happy. Not very heavy to you guys but it’s good for me and I felt awesome today. Not a PR but that’s ok.
21 rounds + 5 pull ups, and 4 push ups
Did the math wrong! 155
First outlaw workout ever so I’m not even close to being half as good as everyone else but we all have to start somewhere, right? 155# snatch PR, 19 +5+3 on Cindy.. At least I have something to work towards!
Thought I was going to get a 5# PR on snatch, just couldn’t stick the landing. Missed 150 3 times
Cindy sucked donkey dick today
17 rounds + 10 reps
Snatch – worked up to 145 then done.
Cindy – 20+5. Not a pr and felt like crap. Bad couple weeks of nutrition and lots of beer. Back on it Monday.
Knee / hamstring not feeling great so had a leg-free day. Skipped BB gymnastics and did “sit up Cindy” — 5 pull ups, 10 HR pushups, 15 abmat sit ups.
17 rounds + 5 pull ups and 10 pushups.
Sit ups really slowed things down after round 5. Feel like I would have been safely 20+ rounds on normal Cindy. Can’t wait for this knee issue to clear up.
Didn’t do the Wod, But I did play in a rugby tourney…..i would’ve gotten 21 rds on Cindy and probably 250 on snatch
Snatch – skill work with 105
Cindy – 21 rounds + 20 reps
1RM Snatch – 175 (10# off PR, failed 185×2 and 190×4)
-having real issues with snatch lately, might have to post a video and get some criticism
– 26rds + 19 reps
M/F/S – 2/4/1
A few questions im struggling with being in the bottom in the snatch or should i say catching it low. Also same on cleans i struggle getting under the bar. I was wondering the benefit of adding in ohs once a week to build confidence and some strength in the bottom position. i started adding FS with the pause at the bottom for my cleans just seems to help me mentally. Also on technique for the snatch. i started watching Jon North teach his superman pull and hit and catch tecnique this is seems to be a bit diff from what coach burg. teaches. Any thoughts on either way and whats seems best is appreciated.
Got under 225 3 times and couldn’t settle it.
10′ AMRAP of Cindy: 12 rounds + 7 push ups
Snatch 75kg (down 5kg from last week although that was an all time PR)
Cindy – 18 rounds + 5
Hang snatch – 77.5kg (PR). Stoked
Cindy – 17 rounds + 5 pullups + 2 pushups. (2 round + 7 rep PR)
Didn’t have time for snatch and Cindy.
Cindy: 29 + 11 squats
cindy: 28+1 pull up
snatch 54.5kg (120#) – 2kg PR up from a 0.5kg PR 2 weeks ago, both the first PRs in about a year so im happy!
cindy – 20 + 6
1. 1RM Snatch 185 no PR still have a stomach bug.
1. Cindy 20rnds + 1 squat
Snatch 1RM: 185# (never done a full snatch before in my life)
Cindy: 14 Rounds (more like 20 minutes of pushups)
Snatch 140# up 25# since kennesaw outlaw camp!
Short on time so did our gyms wod.
Snatch 105 (still just learning proper form)
Cindy: 17 rounds +10 reps
78kg (not PR, trying to concentrate on form)
no time for conditioning.
BBG: 125# (10# under PR)
CINDY: 31 rds + 11
Cindy: 14rds +5 Pullups +10 Push-ups
4/7/2 -Allergies are kicking my ass this week
Snatch, up to 135#, tied PR
“Cindy” for 15 minutes
12 rounds + 7 reps = 367 reps, new PR
145 # snatch
12 rounds plus 5 pushups.
had to do strict pullups
175 sn, missed 195
Sn worked to 185 & missed
Then 155 175 185 195(f) 200 205(fx3)
18 + 5 pullups
175 Snatch (ugly power)
M/F/S – 4/4/3 (Pissy mood)
Snatch – Really nice 165# (175Fx3, I suck at snatches, looking for major improvement)
Cindy – 16 rounds (only gave it 85% effort, 30 UB cock punch buy out)
Cindy: 17 rounds Rx’d
snatch-105 ( I suck big time on snatches)
cindy 22 rounds 13 squats
2/5/7. To f$#king humid in Miami
No max attempts today
Cindy 31 rnds