We are not quite finished with our testing phase. I know, you’re all so high on PRs you’d like to quit now, but remember—this is about data to base the next few months of training off of. Wednesday will be our last testing day, and we’ll do a couple “fun” challenges on Friday and Saturday.
Side note: You’re not supposed to PR your Deadlift at the end of a CFT. Greedy bastards.
The numbers just keep going up. Elisabeth Akinwale – 180# Snatch:
Sorry, Derek. Easton Evans – 1375# CFT:
WOD 120604:
BB Gymnastics
20 minutes to establish a 1RM Clean & Jerk.
Conditioning
*Testing Day
1) Max Height Box Jump
2) Max Pullups
3) Max Distance Handstand Walk
4) Run 400m
5) Row 500m
Notes: Complete these tests in order. You may rest as long as necessary.
So I Played EA’s video about a gazillion times just to look at her fast turnover! EA, you make it look so easy! Amazing! I must ask what was your PR prior to Outlaw?
Yeah, I’ve downloaded it and watch in slow-motion a few times. It looked so easy! Great job, lady!
Sorry to post this right at the start but if anyone could check out the form on these lifts that would be great. I weigh 73kg so poor form costs me
Snatch at 70kg (made 75 just after, all lifts up to here look more or less the same)
Miss at 80kg
Looking at these it seems as if my weight is a little forward but any other thoughts would be appreciated greatly. Cheers
Looks to me as if your jumping a bit, as in 70kg lift, it gets reduced as the load gets heavier, but I like to try and keep my feet in contact with the platform as much as possible. The moment your feet leave the platform you are no longer providing force against the floor/barbell. 2nd pull looks kinda weak/slow too, could be much faster. I could be full of shit too so if someone comes along and sounds like they know more than me, they probably do.
Agreed with Rick James… Even in slow-mo, the 2nd pull looks comparatively slow. Go read Attitude Nation for a few hours and then defy gravity by throwing the bar up and back for a PR.
Thanks guys
Elisabeth and Easton great job, very impressive!
After a brief hiatus to see my son get married andeet my grandson of rthe first time I’m back… Sorry I missed CFT, but back to work.
Having a baby today (Monday) but I’ve done most of these in last couple weeks.
315lb Clean and Jerk, not max but ran out of time in event. I’ll post when I get home, you Oly Monsters will get a kick out of my form.
60″ with steps, 54″ flat footed box jump.
26 unbroken Butterfly CTB, I know test is pull ups but haven’t some that lately.
Did these today, roughly 30′ was longest attempt.
1:11 400m run during intervals. Need to test 1 all out.
1:18.5 500m row. Want 1:15 bad, been test 250’s in the :36’s.
Here is a C&J clinic.
Sarcasm, btw.
That looked easy, good lift.
Does the offseason programming start next week?
It’s not off season. The program is designed for “Games athletes” and their season has yet to end.
You should scroll back about 10 days and read some of Rudy’s posts… Between the lulz and sarcasm, there’s like informative stuff and really useful shit
When did the off season ‘testing phase’ begin? I looked back to previous posts but did not see where it started
It started 2 WODs ago, with the CrossFit Total.
I believe it started with DT last Monday ….
Pull ups kipping or strict?
If you guys could chime in with a few more wrong answers, that’d be great.
It’s the off season now and we tested benchmarks all last week.
I love it how Drywall always posts comments like “he is the shit” I know some questions are stupid and obvious but do you have to think your “Eeeeelite” You really are not a class above
but, most of his replies are spot on, right?
Cry about it.
LB, put a tampon in, take a midol, and quit whining.
in afghanoland so bear with me:
bb- lame wrist still not up to c&j hopefully next week
1: 30in +2 rogue 45lb plates & 1 35lb plate (all we have couldn’t do 2 35lb plates)
2: w/ busted wrist 12 strict then grip gave, 21 kipping grip gave, pre wrist 21 & 38 respectively
3: nope, pre wrist maybe 5m i havent quite figured it out yet, balance issue not str
4:1:15 probably had more but it was on treadmill(from 0mph start) all we have is heavy gravel not great for sprinting in flats
5: 1:36 on #10
dumb ? but i’m new-ish to the site and newer to looking at the posts. why do people post random other workouts they did? also why do people do workouts in a different order then on the site, is there any benefit or should i just assume like usual most people are slightly slow?
You are officially my favorite noob.
1. “why do people post random other workouts they did?” – We’ve been wondering about this since January. No one seems to know. I’d try to mock people into stopping but it wouldn’t make a difference.
2. “should i just assume like usual most people are slightly slow?” – It’s funny because it’s true.
3. I even like the username.
+1
+2
+1
Stay safe out there.
also for 2: i haven’t figured out butterfly either so 0, not sure what sample you were looking for. i look like a spastic window monkey trying to do them
that’s how you know you’re doing it right
This wins best comment of the day.
BBG- 175 clean and jerk, PR
conditioning
1, 44.5″ box jump, I tried higher, but my brain would stop me every time, I bitched out.
2. 22 reps on pull ups, bitched out again, felt like I had a few more, but this is a PR
3. 0 on the HS walks, So I did hand stand holds 30 seconds before my brained wanted to explode.
4. 400m run 1:23.8
5. 500m row 1:45.7
400m run was also a PR. That’s also the first time I have did max height box jumps.
Pull-ups: Strict or kipping of some variety; I think I remember an earlier post saying something like pull-ups will be strict unless specified, similar to squats being low-bar unless specified as high-bar. Did I make that shit up?
You made that shit up.
thanks man.
You are correct, I got that strict not killing unless specified from CFFB/Welbourn.
1RM Clean & Jerk = 120kg (PB by 4kg)
Max Box Jump = 44″
Max Pull ups = 35 reps
Max distance handstand walk = 23 feet (7metres)
400m Run with a dodgy 200m turnaround = 1:06 mins
500m Row = 1:37 mins
M=1 F= 2 S= 2
WOD 120604:
BB Gymnastics
20 minutes to establish a 1RM Clean & Jerk.
~~Doing after work – hoping to get over 165#
Conditioning
*Testing Day
1) Max Height Box Jump
~~36″ – most likely could have gone higher, but low ceilings it was getting weird
2) Max Pullups
~~16 – lost grip, still sore as all hell from Cindy+ZERO sleep (not an exxageration). I’ve done 21 in the past, mostly strict, so I KNOW I can do more.
3) Max Distance Handstand Walk
~~backflop. It was ugly, and damn painful
4) Run 400m
~~1:07
5) Row 500m
~~1:43 – might be a PR, not sure
BB Gymnastics:
Power cleans — 180# (185 f,f,f)
Conditioning:
1. Skipped to avoid aggravating knee / hamstring. Previous best 39″ (36″ box + kraiburg 45# bumper).
2. 26
3. 0’0″ — Did max rep HSPU @ 15
4.Skipped for same reason as box jumps
5. 1.42 — Didn’t pace properly and blew up in last 100m. Previous best on this a couple of years ago (when I was still milking my cycling endurance) was 1.35.
BBG: 117.5kg
Cond:
1. Box jump 32″
2. 15
3. 1meter
4.
5. 1:30
BB Gymnastics
200 lbs – Missed 205 on the jerk twice, would’ve been a PR.
Max Height Box Jump – 42.5″
Max Pull ups – 50 – (PR is 59)
Max HS Walk – 27″
400 m run – 1:20 – legs felt real heavy
500 m row – 1:42.1
27′ not 27″ for HS Walk
Not to sound like a dumb noob but I have a question. I’m out of town and won’t have access to a gym with barbells and all the equipment required for these benchmarks until saturday (and since two weeks ago.) Should I do the CFT, max snatch, etc… when I return to get prepped for the upcoming cycle or should I do a best guess? If the rest of the workouts are going to be based on percentages I don’t want to f*** myself.
Well too late you already sound retarded. Go back and look at previous posts, continue to go back and read every post and people comments, then with new found education, make an informative decision on your own. To help you out here is my opinion. If you don’t have a recent max for said lifts, then do them when you can.
New to the outlaw training,
255 C&J
44 in box
35 pull ups
0 m handstand walk (anyone have tips on how to progress into it, i can do hand stand pushups)
1:09 400
1:30 500
sorry 1:39 500
BBG: 185, meh.
Box jump: 46.5″
Pull ups: 36
Handstand walk: at the top of my to-learn list
Run: —
Row: —
BB Gymnastics
210# missed old PR of 215#, just felt off so went for 220# missed it as well so called it a day.
Testing
1) 40″
2) 30
3) a WHOPPING 5′
4) 1:16 old PR on this is 1:13
5) 1:21
170# clean and jerk! 15 # pr
39 inch box jump
21 pull ups–Kipping this is a huge weakness
18ft handstand walk
118 400m run…raining and slippery want to try this again
147 500 m row
CJ – 265 (5lb PR)
1. 38″
2. 35 (PR is 48)
3. 7′
4. 1:09 (never run for time so PR)
5. 1:29 (PR)
C&J – 100Kg, 105Kg pressed out
1) 44″
2) 30 regular kip
3) 30′
4) 1:24
5) 1:37.1
c&j-305 (5# pr)
1. 52″ box jump
2. 35 pull ups (4 rep pr)
3. 10 feet hs walk (p.r. never measured before, positive this is the furthest i have gone)
4. 1:30 400 m run
5. 1:26 500 m row (ties pr)
1) Max Height Box Jump-51″
2) Max Pullups-22
3) Max Distance Handstand Walk-14′
4) Run 400m-1:03 well do again on a track
5) Row 500m-1:17
295 C&J- want 300 so bad I’m a little suicidal!
Outlaws win again! Shane, you are only 2 second off of this world record row time:
Seriously…call the USOC because we could use you!
I was just gonna say, apparently we have some world class rowers following Outlaw. Good luck at the Olympics!
1. 205#, shut it down early, shoulder feeling tweaked
2. 49″
3. 14, still learning to kip (always done everything dead hang before 2 months ago)
4. 1 foot
5. 1:00.3 with a hill and turn around, wanted sub 60 sec on our course
6. 1:38 (fuck you rowing)
1rm clean and jerk – 215#. 20# pr
Will do rest later.
is hope going to be programmed for saterday? just curious since the dc metro area affiliates are doing the workout together.
SMH
WHAT YOU THINK YOU’RE FUCKING ELITE OR SOMETHING???!!!
@vicious89x
of course I’m fucking elite. why else would i be here!!
c&j- 215(10# pr)
1. 48″ box jump
2. 32 pull ups
3. 30 seconds hand-stand hold (cuz i can’t handstand walk yet)
4. 1:10 400m run
5. 1:34.5 500m row
BB Gym: 183 – 13# PR
Conditioning:
1) 41inch – 2 inch PR
2) 26
3) 20ft 2in
4) 1:11 – We have to run though a bus stop and back. Came *this* close to taking out a family of 3… Twice.
5) Coming back tonight
C&J No PR, for some reason I have a hard time getting under the bar on the split jerk and last week I power cleaned and push jerked 210 which is my C&J PR… frustrating to say the least.
1) 48 1/2
2) 55
3) 19ft
4) 1:14 (have to stop and turn around at one point, not a straight loop)
5) 1:40 – started out to fast and couldn’t hold on, not a PR
C/J – 175
Box jump – 44.5
Pull ups- 26 (PR)
HS Walk – 3ft (yeah? PR!)
400m – 1:03 (PR)
500m row – 1:29 (PR)
C&J- 255 (10# PR)
Box Jump- 48″
Pullups- 14 strict (bad day, gotten 20 previously)
Hand Stand Walks- Roughly 4 feet
400m- will do tomorrow morning on a track, didn’t want to do it on a treadmill
500m row- 1:25.4 (never done a max on this before, WOOF!)
i’m a noob here and it seems like everyone else writes a haiku explaining why they performed so poorly, so here’s mine: i suck.
C&J – 165#
1. 43.5 inches
2. 11
3. 0
4. 1:21
5. 1:31
Cindy was not fun.
Hand release push ups suck dong.
Got the AIDS real bad.
I like this guy!
1. Awesome fucking name.
2. I love It when a noob points out that everyone on here is crying about why their numbers were fucked up for a movement.
3. Shit will get better for you brother.
BBG
C&J: 275# no aggression today
Conditioning:
BXJ: 49 1/2
Pullups: 63
HS Walk: 8ft WORLD CLASS GYMNAST!!!
400M Run: 1:05
500m Row: 1:28.5
Mondays Hell Yeah!!!
BBG
C&J 185
Conditioning:
B/J 40″
Pullups 30
HS walk 3ft
400M run 1:17
500M row !:38
C&j.- 215
box jump- 41″
Pull ups- 25 strict
HS walk- 0
400mm- 1:01
Row- don’t have access to one
BBG:
Had to do snatch first, missed Sat-175lbs
C&J-225lbs
Conditioning:
1. 52 1/4″
2. 45
3. 10′
4. 1:15 I actually think the loop I run is 440 but I haven’t checked it. will do soon
5. 1:35- 8 secs off PR
265, tied PR
1. 42″ (low ceiling, so stopped)
2. 53 (7 off PR)
3. skipped
4. skipped
5. 1:27 – 3s off PR
bbg 180 5lb PR, missed 185×2 on the jerk which was a 5lb pr for my power clean
1. 40″ haven’t moved this in a while afraid of the consequences of a miss
2. 30 PR previously less than 25
3. 0 still trying to figure out shoulder touches
4. 1:12 no previous data
5. will do tonight at the gym as no rower at home
You will never realize the limits of your possibilities if you are afraid of standing in or near your impossibilities. So you get an “owie,” big deal. Wipe the blood off and live your life not afraid of getting banged up.
That is what I told myself today and I go 49.75″ on my box jump. I went for 50.25″ and missed. Tried several times, some where on but not standing up with control and others were my shin in the side of wooden boxes. I have some scrapes, minor bleeding and a couple of bumps but I did not die and nothing had to amputated.
Next time, don’t be afraid to cautiously/ safely push yourself.
BBG- 200lbs (10lb PR)
1. 44in
2. 40
3. 5 Subbed HSPU(regional standards)
4. 1:11
5. 1:35.6
BBG
210
Conditioning
1. 45.25″
2. 52
3. 5 feet
4. 1:19
5. 1:38
BBG:
1) 230
Testing:
1) 48.5
2) 19
3) 16
4) 1:10 (slow, elevation sucks)
5) 1:35
C&J – 107,5 kg
1, –
2, 33 pull ups
3, 20 meter
4, 1:06 min.
5, 1:32 min.
Starting Outlaw today. I know the last few workouts have had sort of a benchmark feel to them. Should I go back to where that proccess started, or jump right in with today’s?
No, you should start here….
http://outlawcoach.wordpress.com/faq/faqs-for-dumbass-noobs/
@berniefuckinlomax I was just gonna say the same thing. Could have done more but I forgot to chalk the bar. No one cares.
Missed rep had no chalk
Could not grip bar sweaty plam
Left to wolves by mom
BBG- 145
1. 40in
2. 28
3. 3 HPSU (regional Standard)
4. 1:09
5. 1:40.3
BBG: 110kg, power cleaned 112, but missed the jerk; cleaned 115 but didn’t have the jerk
1. 46″ (PR, and probably could’ve gone higher, but the plates were wobbly and I had no one to hold them.
2. 30 (piss shit!)
3. 3 feet, which happens to be a fucking PR! LOL I ended up holding a free standing handstand for like a good 15-20 seconds, just felt solid. 🙂
4. 0:58(ish) we’re not sure about the actual length of what we call our 400 and since I;m slow as fuck it’s probably like my 200 time
5. 1:31 (2 seconds off PR)
bbg
295 pr
cond
1)”44
2)39
3)5ft first time ever attempting this, pretty comical
4)1:20
5)1:33
– Belly button box jump – flat footed, ofcourse (not very high, I’m a pussy) not sure how high, I’ll measure later. Probably low 40’s though.
– 55 pullups
– 2 feet of hand walking
– 55 second 400m run
– 1:40 500m row
I swear I’m the last crossfitter in the world who can’t walk on their hands.
Puked orange juice after my run, and I haven’t had orange juice in months.
2/3/8
1) 265, missed the jerk on 275, still feeling fatigued/sore from last week Friday and Saturday.
2) 43.75″, coulda done better with fresh legs I believe
3) 33, butterfly technique
4) 6 feet
5) 1:11
6) 1:27, 8 seconds off my PR. Knew it wasn’t going to happen as soon as I started rowing
BB Gymnastics
280# Tied current PR, 300# Missed twice, 295# Missed 4 times couldn’t stand to finish
Conditioning
1)50′
2)47
3)56.25′
5)1:06(200m run out, 200m back)
6)1:36(3sec off Pr)
BB Gymnastics
245
Conditioning
1) Max Height Box Jump: 52″
2) Max Pullups: 49
3) Max Distance Handstand Walk: 57′
4) Run 400m: 1:01
5) Row 500m: 1:31
BW: 160
Height: 68″
BB Gymnastics:
225# – (30# PR)
Conditioning:
1) Box Jump: 50inches
2) Pullups: 65 butterfly (PR by 5)
3) HS Walk: 12ft, need to work on
4) Run 400m: 60 seconds
5) Row 500m: 1:31
C&J – 260lbs (5lb PR)
Max Box Jump – 50″
Max Pull-ups – 25
Max HS Walk – 4 feet
400m Run – 1:08
500m Row – 1:23
BB Gym:
300# (15# PR) Last time got the clean at 300, but not the jerk.
1. 52 in.
2. 53
3. 85 in.
4. 1:13 (around city block, cars, and whatever else could be in the way.)
5. 1:27.5
Clean and jerk
131kg 5 kg PB (pressed out)
Testing
48″ box jump
30 pull ups (crazy back spasms)
HS walk 8′
400m run 1:26 (I need to get faster)
C&J – 285 (5# PR)
Box Jump – 57″ (.5″ PR)
Max Pull-ups – 50 (9 rep PR)
Max distance handstand walk – 42′ 2″
400m Run (200m out/back) – 1:10 (slow for me)
500m Row – 1:30.9 (5 sec worse than best)
Dammit, I just posted my scores thinking I had a big box jump, and then scrolled up to see you one upping every one of my lifts. Haha
Nice hops man!
I remember watching your box jump WOD at Survival of the Fittest in Rochester … weren’t you in the 60s for that one?
Never been 60″+ We didn’t measure at Survival of the Fittest, but I don’t think I got that high. Thanks!
No PR today…
C&J 100Kg.
Box jump 120cm
Pull ups 33
HS.Walk 20m
Run 1:16
Row 1:35
Sorry Box jump 125cm
BBG- 245# C+J. Lower back has been bothering me lately, nearly got 255# but didn’t want to kill myself today.
1) 50″ Box jump
2) 30 kipping pullups
3) SO I knew when I was leaving the gym, I was forgetting something… I remembered as soon as I got home. Will do tomorrow first thing when I get to the gym.
4) Run 1:30 (weather in Minnesota is finally nice enough to make me enjoy running, time to get back into it)
5) Row 1:40
Note the WOD ‘Jackie’ being performed behind me
1RM C&J: 265
1. 48″
2. 47
3. 22′
4. 1:02
5. 1:32
c&j: 265#
Jump: 45″
Pull Ups: 42
HSW: 40 feet
Run: 1:07
Row: 1:31
BBG clean 205# practice split jerks with 15#
Cond.
1. 41″
2. 12
3. Not yet
4. 1:14
5. 1:36
Clean&Jerk — 155 ( 9lb PR ) didn’t attempt to go higher
Box Jump — 36 in
Pullups — 30
Handstand Walk — 12 ft
400 m run — 1:06
500 m row — 1:42
c&j 285
box jump 44 was up on 46 several times but could not show control
pullups 42 all butterfly lost grip
hs walk 3 ft fml
400 1:05
500 1:32
Clean and Jerk -> 275# (caught 285# twice but couldn’t get past a sticking point standing up)
Max Vertical Jump (better measure for me than BJs) -> 25.5 inches
Max HS Walk -> 12 ft (really, really bad … still, a PR)
Max Pullups -> 45 (PR)
500m Row -> 1:30 (PR)
400m Sprint -> 1:09 (honestly, 5/10 effort by this point)
M/22/220-225#/6’0″
*Looking to get weight towards 210# range
M/F/S
1/1/5 -> tweaked my back a bit during Sat max effort DL
C&J 255#
Box Jump 50″
Pull-ups 35
HS Walk 48′
Run 400m 1:07
Row 500m 1:40
First time with this. Here we go.
220# C+J
44″ Box
25 P.U. (PR)
5 foot hand stand walk. I want to die.
Will post run later. Will be 9 50 yard sprints.
No Rower. So I can suck it on that.
C&J 195# PR?
1) 47″ PR
2) 18 PR?
3) 5′, extremely weak sauce
4) 400m 1:15, I had more but chose not to
5) 500m 1:34 PR, fast out gate then died
First time posting. Been following the program for about 2 months and I love it. Thanks a ton Rudy.
C and J- 270# (5#PR)
Box Jump- 50″ (PR)
Pull Ups- 43 (3 rep PR)
Hand stand Walk- 39′ 6″ (PR by at least 8 feet or so.)
400 m run- bitched out. I tore my hammy about a year ago and have yet to full out sprint so I get nervous about it. I have a terrible hamstring history. Gotta nut up and just do it and find out.
500m row- 1:30.5 (Ties PR)
Terrible idea to test by myself but it is what it is.
CJ-225
1- 48″
2- 20 strict, 40 butterfly
3- 35′
4- 1.13
5- 1.40
no PRs
BBG
275(PR) by like 30 lbs never really worked my Jerk
43′ BJ
39 Max PU (PR)
4 foot Handstand Walk(PR)
Run 400 -1:30 not a PR had to run around the block, stop for a car, etc…
1:27.3 PR
200 lb C&J
42″ box jump
35 pullups
15′ handstand walk
1:12 400 m run
1:37 500m row
M/22/193lbs
205 C&J
(failed jerk at 225)
46″ box jump
29 pull ups
6′ handstand walk
1:17 400m run
1:29 500m row
BBG: 245#
1) 48″ Box Jump
2) 54 Pull Ups
3) 128″ (10.7 ft) HS Walk
4) 60 sec 400m Run
5) 1:31 500m Row
C&J 225, matched old PR
BJ 46.5
PU 55
walk 6 ft
Run 1:16 legs felt dead
row 1:43 Fucking Epic made me row right after my run still a PR
BB gymnastics C&J- 210, PR for me, tried hitting 225 3x but couldn’t stand up with it
Box jump-50inches
Pullups-33
Handstand walk-25feet
400m run- 1:31- a little farther than 400m
500m row-1:43-garbage
BBG = 170# (5# PR)
Box Jump = 40 in
Pull ups = 48
Handstand walk = 23.5 feet
400 m run = 1:17
500 m row = 1:54
#225 PR
1- 52″
2- 46
3- 54 feet
4- 1:04 (200m d+b)
4- 1:35.9
WOD 120604:
BB Gymnastics
20 minutes to establish a 1RM Clean & Jerk.
1) 135, 2) 155, 3) 185, 4) 209 New PR, (horrible jerk form at bottom; press out) 5) 214 (f, need to be quick under the bar), 6) 214 NEW PR!!!! (better form than on 209)
Conditioning
*Testing Day
1) Max Height Box Jump: 46 inches PR
42, 44, 45, 46 PR (plates getting heavy on the back of truck. If 46 inches isn’t a PR it’s damn close.)
2) Max Pullups: 48 PR
Goal was 50, got 48, feel great!
3) Max Distance Handstand Walk: 22 vibram lengths, size 44 PR
Attempted three times.
4) Run 400m: 1.12.6
Don’t know former PR, but it definitely wasn’t below 1.12.
5) Row 500m: 1.32.7
1.37.1 former PR, set in April. It’s a possibility that I have a faster time than 1.37.1, but not faster than My new PR.
235 clean + jerk… failed jerk twice @245
47″ box jump
25 pullups (strict, will re-do this w/ butterflies)
33 feet handstand walk
*skipped run until I get home*
1:44 row
20 minutes 1RM Clean & Jerk (175)
1) Max Height Box Jump (41.5)
2) Max Pullups (butter fly 37)
3) Max Distance Handstand Walk (5′)
4) Run 400m (1:16)
5) Row 500m (1:44)
M/39/180
C&J 215
Box 45″
Pull ups 41
HS Walk 43′
400m 1:15
500m 1:40
Cond.
1) 38 in
2) 25
3) 2.5 m
4) 1:09
5) 1:47
BBG:
C&J – 225lbs (tie current PR)
Test Day:
Box Jump – 48″ (2″ PR)
Max Pull-ups – 67 (5 rep PR)
Max distance handstand walk – 38 yards (12 yard PR)
400m Run – 58 seconds
500m Row – 1:34.7 (1.2 sec PR)
Pretty sore from Cindy. Performed first two tests at the box. Performed next two tests at a track with a Football field (yardage hashed out). And back to the box to perform the last test.
Clean and push press – 285lb (jerk pains the shoulder, pp less pain)
BJ – 44″ (pr) bitched out on 48″
PU – 38
Hs walk – 10 yds
400m – 1:09 (-:06)
500m – 1:23.1(-:04)
You need to get to Nashville and train with me. Plus I heard there might be another reason to visit this area.
C&J: i dont want to talk about it
Box Jump: pretty high
Pull Ups: 20 (PR is 30)
HS walk: sore wrist so didnt attempt but if i actually did it, it would have been 0m
400m run: not sure, our route is 450m
500m row: 1:42 (i think its a PR)
1) 265 tied PR. Limited by squat.
2) 29.25″ verticle. Nothing to stack high enough to jump on.
3)42 kip
4) 75ft estimated with strides.
5) 1:14
6) No boat.
1/1/1
C&J 255, then squat cleaned 265 x 3, but failed on jerk all 3 times (this would have tied previous best) Seemed unable to get bar in a good position in my hands for the jerk landing, so all the weight is over the end of my palm instead of near my thumb…
1) Max Height Box Jump – 51&1/2″
2) Max Pullups – 40, first 31 butterfly
3) Max Distance Handstand Walk – 23′ on 3rd attempt
4) Run 400m – 1’01” on a rough estimate (slightly short, but sharp cornered course)
5) Row 500m – 1’28.4″
C&J PR 290#. Pretty stoked on that.
1) 54.5″
2) 21 dead hang
3) 12′-weak sauce
4) complete tomorrow at track, where a 400m actually exists. To the second tree and back seems like a very unscientific measurement to use for future reference.
5) 1:30
@ CrossFit Shifted
230# tied my old pr, was feeling like a strong exerciser and shot up to 240# where I pr’d my power clean twice by 15# but missed my fucking jerk twice….
43 pu’s pr by 10
45 inch bj- shitty but a pr
43′ hsw pr by 10′- could of gone longer but ran out of space
1.11 400
1.35 row- SAF paced way to much out of the gate…
Bedsides that, you are the fucking man Rudy!!
Clean and jerk- 275, 10# PR
1- 51.5″ flat footed, 55.5″ two step jump
2- 52 pullups (kip)
3- 69’4″ handstand wall. One attempt
4- 1:09 pr but really wanted to break 1:00
5- 1:36, pr but not impressive.
The run was with a turnaround.
Did CFT from other day:
BS: 370#
SP: 165#
DL: 455#
total: 990#
then…
BXJ: 42″
Max PUs: 36
Max Handstand Walk: 5′
400m: 1:15 (on treadmill)
500m Row: cldn’t do
*ran out of time; rushed the HSW & 400m run due to childcare constraints…oh well
Not bad numbers for my 1st strength/performance test since ACL reconstruction surgery 7 months ago.
250# clean and jerk, 10# off of PR, attempted 260# x 2, could not get in a good position under bar to catch cleanly and kept missing forward, pull was good and weight felt fairly light.
29 butterfly pullups
14 foot HS walk
1;20 400 m run, wet outside, kind of slowed me down on turns
1:43, just gassed after the 400, hamstrings specifically
225# Clean/Jerk
46.5 Inch box jump
40 pull up
77 feet 7inch handstand walk
65 second 400m run
126.8 500m Row
C&J – hit 275 really easy, so I went for 300(5# PR) and it was fucking easy. What hell, went for 3 wheels, got about half way up on the clean on my first attempt and stalled. Went for it again…and well didn’t quite get it. With max efforts there are always bloopers. Video to come.
Tests
1.) 53.75″ – 1.75″ PR went for 55″ and yeah another blooper. Video to come.
2.) 33 – I need to be at least at 40 on these
3.) ~54′ – off on these today
4.) 1:00 – fuck yeah, felt pretty good on this. Can definitely shave a couple seconds off too.
5.) 1:24-1:25 – somehow rower got put on intervals of 500m, so as soon as I got done it rolled over to the next 500. It was somewhere in between 1:24 and 1:25. Legs were trashed for about 15 min after. PR is 1:21 – need to get under 1:20
This is how to bail when you let the bar sinks you to the bottom of the hole and your elbows are stuck on your knees.
Almost…
This is where almost gets you on a Max Effort Box Jump. Oh and if you re wondering thats 55″ @ a BW of 230#.
240# C & J
44.5 Box
23 PU
9′ Handstand Walk
1:16 400 meter
1:50 Row
Clean & Jerked 135. Put 145 on the bar, cleaned it twice, no jerk. I’ve jerked it before…
30″ box jump. Attempted 32″. I’ve done it before. Missed it today. Lost a lot of skin. Thanks Rudy.
21 Pullups
3 feet on hand stand walk…not my best work
1.36 400m run. Felt like an elephant today
2.03 500m row. Not bad. Usually row like your Gramma. I am a Gramma, so shut up.
C & J 260# PR
53″ Box jump
40 PU
9′ Handstand walk (Need lots of work!)
1:04 400M run
1:33 500M row
3/5/5
1RM Clean & Jerk. – 225# (missed 245 several times by a hair, got pissed and moved on)
1) 54″
2) 50 pull ups (all butterfly)
3) 6 ft (1 horse stall mat, wrist is funky still)
4) 400m 1:02
5) Row 500m 1:34
Clean and Jerk – 120kg.
Way to frickin hot out for this crap. Spent all day hammering cedar shakes onto a roof. Did pretty well despite. PR is 125.
1) 47″
2) 51 PR So hot out I puked after this. Cleaned up and did the HS Walk.
3) 8m
Ya it’s frickin hot out… screwed the rest.
BB Gymnastics – 265#
1. 59″ (with one step into it)
2. 69
3. 8 feet
4. 1:02
5. 1:28
BBG- 120kg (5kg PR)
BJ-46″
PU- 42
HS- 63′
400-1:03
500-1:30
C&J – 120kg easy, then missed 130 a couple times
BJ – 36″ easy, didn’t have anything higher to jump on, already getting unstable
PU – 12 (I’m a quitter, need some rhythm)
HS – about 20m (I’m a quitter, should’ve been much further)
Run – 1:33 not sure about the distance, but that’ll be my standard 400m run for the future
Row – 1:32.3 (PR)
And from the weekend
Sq – 160kg
Press – 75kg
DL – 186kg
all numbers down 5-10% from PR`s
C&J: 250#
1. 46″
2. 17
3. 3′
4. 1:10
5. 1:32.1
C&j- 104k
Box jump- 53″
Pull ups- 54
Hs walk- 53′
400m- 1:13
500m row- 1:36
Snatched since I 1rm clean on sat for a comp and missed outlaw.
Snatch: 138#(matched old pr)
New clean max:195#(from sat)
Box jumps: 42 inches
Pullups: 37(32 butterfly, last 5 kip)
400 m run: 1:13(old pr 1:08)
500 m row: 1:37(2 sec pr)
C+J – 215
Box Jump – 41 inches standing still/42 inches with a step allowed
Pullups – 41
HS Walk – 27 feet
400m run – 1:03
500m row – 1:36
Shit. Forgot hs walks.
Covered a solid 5 steps. This will get better.
240#
50 inches
40 pull ups
14 foot HS walk
1:17 run
1:35 row
C&j 276
BJ. 56″ one step
Pull-Ups 48
HS Walk 51 ft
400m Run 1:06
500m Row 1:26.6
Had a blast, put about 100 other athletes through these tests through out the day.
BBG:
1) 235
Testing:
1) 48.5″
2) 19 (strict to dead hang)
3) 16ft
4) 1:10 (slow, elevation sucks)
5) 1:35
BB gymnastics) 265 pr
1) 48″
2) 41
3) 64 feet
4) 1:23…. Btw running is fucking stoopid
5) 1:38
c&j 225 pr by 5lbs
standing BoxJump-47″ not a pr
pull ups-60 PR!
handstand walk-30′
400m run-1:15 men’t nothing cause it was bitch black, poring rain with some car dodging thrown in. I would never retest in something so dangerous.
500m row-1:36.8
3/8(all nighter Saturday night)/5
C&J 260
Box jump 46″
Pull up 50
Handstand walk 25′
500 m run 1:29
500 m row 1:48
C&J 300
Box jump: 56.5
pull ups weak 41
handstand walk: 7ft
400 m run: 1:26 had a bad fever so called it there. wasn’t my day
C&J 275 (matched PR) (cleaned 300, but couldn’t lock out the jerk)
BJ 36″ PR (first time trying)
Pullups 21 PR
HS Walk 2 ft
400m run 1:51
500m row 1:37 PR
m/30/255 (I personally don’t think these are bad numbers for my fat ass)
BB Gymnastics
C&J – 240 (5# PR)
BJ – 52 inches
Pull ups – 29 Strict
HS Walk – 12 ft PR
400m Run – 1:09
500m Row – 1:31.1 PR
M/F/S – 2/2/5
BB gymnastics
no PR… attempted 245 multiple times, just having technical difficulties
“tests”
1) 40.5
2) 41
3) 36′
4) 1:06
5) 1:33
2/4/4
BBG: 295
Conditioning:
1. 48″ standing/54″ one step
2. 17 strict/41 Kipping
3. 24′
4. 68s
5. 1:29
BB Gymnastics
245#, 260#Fx2
Conditioning
1) 48.75″
2) 56 PR
3) 100′ PR – Did it inside the gym and ran into a wall at 100′
4) 1:08 PR
5) 1:35.5
BB Gymnastics- 300# (25#pr)
1) 44″
2) 28
3) 12′
4) 1:08
5) 1:34.6
BBG – 295 (10LB PR), Cleaned 300, but failed at Jerk ( Clean PR)
1. 51.25
2. 52
3. 107 feet
4. 1:05
5. 1:34.7
Clean & Jerk: 275
Box Jump: 54 1/4 inch
Pull-up: 46
HS Walk: 21yds
400m run: 1:03
500m row: 1:33.3
No PR’s today, but felt pretty good with overall numbers.
BBG
1. 235 10lbs off PR
Cond
1. 43.5″ 2.5″ off PR of 46″
2. 21 abysmal
3. 2 ft Need to clearly work on this
4. 1:37 on 500m
5. 1:33
6/7/7 still really sore from Cindy yesterday and the stomach flu.
57.5 standing box jump
Sick
bbg
205
cond
1) 45.5″
2) 40 butterfly pullups
3) 33′
4) :56 400m run
5) 1:37 Row
BB Gymnastics
20 minutes to establish a 1RM Clean & Jerk.
235#…got 245# on the clean but failed the jerk…kinda pissed because 2 weeks ago i got 255#…oh well
Conditioning
*Testing Day
1) Max Height Box Jump
43.5″…4 inches shorter than PR (thats what she said…)
2) Max Pullups
18 strict pullups…cant do kipping on my bar right now since its about ready to fall over
3) Max Distance Handstand Walk
8′…PR by 8′! 🙂
4) Run 400m
1:08…not great
5) Row 500m
1:33.7
C&j 225
Max height bj: 43″
Max pull ups: 37 (hands torn from Cindy)
Max hs walk: 42′
Max 500m row: 1:33 sec
Max 400m run: n/a to run it
285 Clean and Jerk (20# pr)
Standing Box jump 55″, Two steps: 61″
Pullups – 45
Handstand walk – 25 ft
400m Run – 1:03 pr
500m Row – 1:27 pr
20 minutes to establish a 1RM Clean & Jerk. 215, -10pr
Conditioning
*Testing Day
1) Max Height Box Jump 50-1/2″
2) Max Pullups 23
3) Max Distance Handstand Walk 3ft
4) Run 400m 1:25
5) Row 500m 1:35
CNJ – 215
box jump – 48″
pullups – 58
hs walk – 2.5′ (no, really)
400m run – 1:07
500m erg – 1:44
C&j 225
1) 50″
2) 49
3) shit
4) 1:05
5) 1:35
C&J: 150# (ran out of time, can pry do 155-160)
BJ: 38″
PU: 60
HS Walk: 35′
400m run: 1:15
500m row- no time, will do later (pry like 1:50)
255 Clean and Jerk – 10lb PR so I am pretty happy about that.
42″ Box jump
65 butterfly pullups
24.4 ‘ Hand stand walk
1:05 400m Run
1:31 500m row
First good day of training in 2 weeks.
C & J- 175
1. 43″
2. 30
3. 0
4. 1:20
5. 0
BB Gym: will do tomorrow
Tests:
1) 46″ solid
2) 21 kipping, then 14 strict
3) 3 feet, fail!
4) 1:19, new PR
5) no rowing machine
I wanted to get some rowing numbers, so I looked up the acceptable sub’s:
500m row = 50 SDHP = 20 burpees
But I think they are a little skewed. My times:
20 burpees in 49 seconds, then
50 SDHP in 49 seconds
My wife was amazed, as well.
HS walk – 41 ft
Pullups – 55
400m run – 1:04
500m row – 1:29
No C&J and BJ due to tweaked back.
1rm clean & jerk -225 (felt very weak so stopped pr is 245 don’t know why)
Box Jump went up to 44 inches right foot slipped of weight. (never done before so new PR)
Max Pullups 20. Sore from Cindy. (no PR)
Run 1:13 (No PR)
Row 1:33 died a little but happy
185
48inches
30 pullups
0 walk
51 (330)
1:35 row
245, 255 fx2, 250
42″
35 pullups
27 feet
1:10
1:36
m/f/s
2/3/3
C&J – 220
Conditioning
40″
27 Strict PU’s (Fuck you kip)
3-5 feet
?
1:42
This was a fun workout.
C&J – 235#
1) 44″
2) 32
3) 8′
4) 1:27.9
5) 1:42.2
225 cj
48″
35pu
68ft 5in
1:11
1:38
C&J – 160
1) 38″
2) 34
3) 85 inches
4) 1:25
5) 1:49
1) 42.52 in.
2) 42
3) 17.72 feet
4) 1:19
5) 1:45
C&J 1RM 165#
1. 43″ box jump
2. 29 Pullups
3. 10′ handstand walk
4. 1:20 400m
5. No rower
c&j 160lbs
1. 0 (did 1rm weighted dip 85lbs)
2.15 strict
3. 0
4.1:13
5. I don’t have a rower
105kg
54″
12 strict
8metres
41.09 360m
1.28
BBG – 225lb C&J max
*Testing Day
1) Max Height Box Jump: 38” (PR)
2) Max Pullups: 12, strict(2 rep PR), 21 Kipping(1 rep PR)
3) Max Distance Handstand Walk: 12′ 6” (Huge PR!)
4) Run 400m: 1:21.06
5) Row 500m: 1:44.4
MFS: 3/2/2
BB Gym:
190lb
Box Jump= 47″
Pullups= 40
HS walk= 12″ yes inches not feet
Run 400m= 1:10
Row 500m= 1:40
BBG, #220
Box Jump, 46″
Pullups, 48
HS walk, 9 feet
Run, 1:07
Row, 1:29
Only pullups were PR