Today begins the first phase of our off-season process. I’ll go into more detail over the next few days, but I wanted everyone to be on the same page and understand exactly where we are.
We’re going to run an entire 4 weeks of nothing but Snatches and Cleans from blocks of differing heights. We won’t perform the full lift until sometime next month. We will also take the total amount of reps on each of the lifts up, because the loading will drop 10-30% depending on how clean your technique is. It would behoove you to build, steal or borrow some blocks immediately. I will be posting instructional videos to help with the process. Many of you are completely new to the lifts or different versions of them, and we’ll try to do what we can to help you understand a few keys to each one.
Yes, we’ll be running a squat cycle starting this week also. I’m going to go back to the original cycle I used last off-season, with the addition of bi-weekly High-Bar work. Also, and I’m incredibly excited about this, we’re going to replace one of our heavy pulling days with a traditional Dynamic Effort Deadlift day, and we’ll be using a fairly easy band setup which everyone should be able to use. This is an opportunity for my inner super-nerd to come out, and be allowed to use all of you as my control group.
That’s all you get for right now. Please don’t pepper the comments with a million questions about the exact details of what we’ll be doing. I’ll be trying to explain everything over the coming weeks, and you’ll just make LGA mad anyway.
Dumb, and some not so dumb, feats of strength from the 2012 Games Training Camp:
1) BP with the most confusing lift in the world.
2) The ladies and their big balls (see what I did there).
3) Elisabeth’s 185# Snatch.
4) BP 185# Log Clean & Jerk.
WOD 120611:
BB Gymnastics
1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. Demo 1 – Demo 2
Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.
2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”
Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
Conditioning
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m
NOT for time.
Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.
So incredibly stoked to kick this off.
One hitch though: for the next two weeks i’ve got military training obligations that will likely keep me a great distance from a barbell. I want to follow this program as closely as possible…what is the recommendation for this situation: start this 4week cycle 2 weeks from now, or jump in when I get back?
Thanks.
I’m in the same boat, prob jus plan on pickin up wherever they are when I get home, be less complicated and plus just missing two weeks. Plus that way it wont screw up everythin else and keep you two weeks behind on subsequent cycles/phases. Just my .02
perfect sub for GHD?
Google is your friend.
Really like the sound of the snatches & cleans off the blocks, something I hope our gym builds soon. The games training camp looks ridiculous, be fun reading the updates.
Sorry I’m late to the party on this one. Tested CrossFit Total yesterday after Hope WOD.
600lbs Squat
255lbs Press
600lbs Deadlift
All three videos can be found here if interested:
http://www.facebook.com/pages/NKC-CrossFit/206296449382736?ref=ts
Next time, if you’re late to the party, post your results on the day the party was held.
Thanks, new person mistake.
BB Gymnastics
1) 90kg
2a) 90kg
2b) 65kg
Strength
1a) 30kg reverse hypers
1b) 35kg
Conditioning – did not do.
Even though my lifts are going to be at a 4th grade girls weight, I’m stoked to work some BBG’s. And my quads are still bigger than BP’s, even if he Clean Grip Snatches a Duece.
your quads will never match my quads…..ever!
+1
-1.1
-1.1
Got the LULZ.
BBG
1) 65 1st rep, 75 2nd rep 95 the rest of the way.
2a)165
2b)65- Form on this felt really good so I didn’t add any.
Strength
1a) body weight + a friend to help get me started in the up direction, only did 2 sets instead of 4.
1b) 45 pound bar, first time doing TGU’s so I felt like a retard.
Conditioning
Didn’t time it but it was quick.
1st and 2nd set* not reps. Dumb.
Fucking sweet T shirt, T.
+1
BB Gymnastics:
1. 2×95, 2×105, 3×115
2a. 185
2b. 65
Strength: Skipped
Conditioning: Did workout from outlawcrossfit.com
BB Gymnastics
1) 115(f)-115-125-135-140(1)-140-145(1)
2a) 115-135-145-145
2b) 95-115-115-125
Strength
1a) Had to scale, couldn’t even do body weight. These seem impossible to me. Apparently I have the weakest hamstrings on the planet.
2b) 45 lb bar. First time doing TGU with a BB. Lots of room for improvement.
Conditioning
9:24
My wife and I are traveling through Italy for the next 2 weeks. Does anyone know of any gyms as the only box shows up in Rome? We’re taking rings and Trying to find any locations (high schools?) to continue the Outlaw Way.
Dude why not just enjoy Italy. Don’t worry about it.
BBG:
1) 95-105-105-115-120-125-140
2a) 95-115-125-140
2b) 95-105-115-125
Conditioning:
*Muscle ups unbroken
*Quick transitions
*Rows between 1:34/500 and 1:48/500
BBG:
1) 115# x 5, 125 x 2
2a) 185
2B) 55
Strength
1) Bodyweight with assistance from hands
2) 55#
Metcon
Done
M/F/S: 2/1/1
First Day of Neera Cleanse started today, FML.
BBG:
With new baby I was pressed for time so I did all this as EMOM.
1. 155lb * First time ever doing these.
2a. 225lb
3a. 155lb
Strength later tonight.
Conditioning:
8:20, all unbroken MU and 1:45-1:48 rows. Enjoyed that one.
What 4th grade girl does these weights is my question?
I have a question about the snatch work, I had shoulder surgery September 30th 2011 and had all but 30 degrees of my labrum reattached. Because of this I have started split snatching (and thanks to this I snatched 175 8 months post surgery) but cannot full snatch much, so for block snatches; should I drop my split snatch pr and work toward a full snatch, work on my split snatch from the blocks, or do a little of both? Thanks for the help
Squat snatch if you are able to.
1. Worked up to 155
2a 215
2b 135
1a subbed good mornings at 115
1b 45, 55, 65, 65
Conditioning: rxd
BBG
1) 95, 115, 115, 135, 135, 155, 155.
2a) 155.
2b) 135.
Strength
1a) Body Weight.
1b) 55.
Still looking for help on finding a gym in the Chicago area that has a group of Outlaws.
EA and I work out at CrossFit Construct.
Ill message you on Facebook.
1.worked up to 125. my resolution for the off season is to try and make everything tight and clean, even if my numbers suck.
2a 165,165,165,175,175
2b 95-95-95-105
1a 25#x4
1b 45-65-70-80
cond: 12:34 banded muscleups.
Strength
Bodyweight Only
Barbell (20Kg)
Conditioning:
9:56
1 NR on the round of 2 MU
MFS
343
BBG
1) started with 95# worked up to 120# and was still damn quick.
2a) 145# all sets
2b) 95, 100, 105, 110#
Strength
1a) 10, 15, 20, 20#
1b) 45# BB all sets
Conditioning
Complete – probably took about 8 – 9:00, felt a little lazy at that pace shoulda went a bit more.
Quick question, can’t find the answer on google or anywhere else, in the drop snatch should the feet start in the jumping position, under the hips, or should they start in the squat position?
Since there is no dip drive I’m assuming the feet start in the catch position and do not move during the movement.
Feet start in the pulling position…
BBG
1) 165, 175, 185, 195, 195, 205, 205, 215 (f) (got greedy)
1a) 185, 185, 185 (no straps, high pulls were tougher than I thought)
1b) 155, 165, 165 (3 RM sn bl is 175…interesting…just being more aggressive on this type of movement makes a difference…probably good for 185+ next time)
Strength
1a) 25, 25, 25, 25
1b) Skipped (low on time)
Conditioning:
Complete:
MU: UB, 2/1/1, 1/1/1, 1/1, 1
Rows: 1:45 avg pace
Stayed composed throughout
BBG
1) 185
2a) 205
2b) 135
Strength
1a) BW + 10
1b) 65
Conditioning
DNF worthy performance … just terrible
2/2/2
BBG:
HBC- 155
SHP- 205
DS- 175 (dip drive used)
WGHR- 70LB KB
BBTGU- 22
Conditioning:
11:49 (RX)
1) 135*3, 155*2, 165*2
2a) 135
2b) 125
Conditioning: 7:55
Failed 1 muscle up on the 2 round, not happy about that.
1) 135 for all sets, 2 misses total.
2a) 185, 185, 205,205
2b) 65,85,95,95
I’ll do the TGU and GH raises tonight
Conditioning: Subbed 1 Pullup and 1 Ring Dip/ Muscle Up
8:21
“NOT for time.”
F, I already messed up.
00:00:35 Rx’d.. Smoked me.
BBG
1) 75×3,95×2,105,115
2a) 135×3
2b) 65,95,95(2)
Strength
1a) 1,1,0,0
1b) None
Conditioning
18:09 scaled
BBG:
1)135#
2b) 105#
Strength:
1a) 25#
1b) 65#
Conditioning:
Done.
BBG:
95 – 115 – 120 – 125 – 125 – 130 – 135
2a/2b) 125
Strength:
good mornings and stiffed legged DLs
TGU’s
35 – 35 – 45 – 35
Conditioning:
no time
+1 for not posting a conditioning time
and a sweet name
For some reason I thought some one with the name “Optimus freakin prime” would be really strong…apparently I was way wrong. I guess Optimus Prime may not have started out such a badass either.
that kind of strength work takes years of work and hardcore-ness, give it time
BBG:
185 for all sets..missed a few, trying to get under to quick
2a) 215
2b) 125
Will make up 3rd set of lifts
Completed conditioning
BBG: 95, 125, 145, 165, 165f, 165f, 165
2a: 215 across
2b: 95, 95, 115, 125
Strength: TGU: 95 across
GHR: unweighted across
Conditioning: broke up set of 4 into 2 and 2, broke up set of 3 into 2, 1.
BBG:
1) up to 125#
2a) 165#
2b) 85#
Strength:
1a) 15#
1b) 53#
Conditioning:
Done, all MU unbroken. Easy pace on rows.
MFS
1/2/2
BBG
1) 135×3, 145×4
2a) 165#
2b) 115#
Strength
1a) 25#
1b) 55#
BBG
1) 135, 145, 155, 160, 165, 170, 175
2A)245, 245, 245, 245
2B)165, 185, 205, 225 FAIL ON REP 3
STRENGTH
1A)CAMBERED BAR GOOD MORNINGS-75, 125, 145, 165
1B)45, 55, 65, 75
COND
COMPLETE
BBG:
1) 95×1, 110×6
2a) 95#
2b)130#
Strength:
1a) Subbed 115# good mornings
1b) 45#
Conditioning:
Skipped
MFS
3/2/5
BBG
1) 50, 55, 60, 62.5, 65, 67.5, 70kg
2a) 70, 72.5×3
2b) 60, 62.5×3
Conditioning
MU’s unbroken
Rows sub 1:50 split
Strength
1a) red band
1b) 20kg, 22.5kg
BB Gym
1)
60kgx2
65kgx3
2a)
100kg
2b)
40kg
Conditioning
Practiced normal grip Muscle Ups, I’m getting there.
Didn’t do the Strength part.
*65kgx5, not 3.
BBG
1 – 70, 75, 77.5, 80, 82.5, 85, 87.5kg (full PB of 100kg so very happy with these)
2a – 100, 105, 105, 110kg
2b – 50, 55, 60, 65kg
Strength
1a – set @ BW, 2 sets with a beige and red band
1b – 3 x 3 @ 30kg
Conditioning
Done
MU all UB except the 4 which came 3+1
Rows kept 1:39-1:44
MFS = 232
Focused on doing movements legit and not to much on weights (besides still nosteroids in site)
Snatch from blocks 65lbsx3 70lbsx4
High pull 125 lbs
Drop snatch 45 lbs wow that’s crazy how light I had to go.. Case in point I need to eat more!
Body weight ghd
35 lbs bar tgu
Conditioning slow as duck!
Yes auto correction says duck.. So go fuck one.
sounds like that duck got fucking lucky
BBG
205×5 and 210×2
No Misses
PB is 235 so not to bad
Sn Pullx3 @ 185/195/205/215
Sn Dropx3 @115/125/145/165
Did T2B instead of TGU
Wtd GHD bw+7.5lb dbs (absolutely terrible)
Conditioning
all unbroken – around 7:30
good website for box building…
http://www.eng.auburn.edu/~simonrl/wl/jerkboxes/
BBG:
1) 70#
2a) 115#
2b) 70#
Strength:
1a) 18#
1b) 35#
Conditioning:Done.
1) 95#x3, 115#x2, 135#x2
2a) 205#
2b) 65#x2, 85#x2
3a) Banded GHD
3b) 45#
4) 9:40
BB Gym:
1. 185
2a. 200
2b. 135
Strength:
1a. Subbed Reverse Hyper @ 100#
2b. 45
Conditioning:
Done
1. 165
2a. 215
2b. 135
1a. BW
1b. 75
8:23 Rx
3-3-4
BBG
1)75-95-115-125-135-135
2a)185-185-185-185
2b)75-95-95-115
STRENGTH:
1a)BW-BW-5(ha)-BW
1b)Bar-bar-bar-bar
Conditioning:
1) 10:30. MU went UB, slowest row pace @1:44
BBG:
1. 185 lbs
2a. 225 lbs
2b. 155 lbs
Strength:
*Skipped due to time constraints, will make up on Thursday.
Conditioning:
Done
BBG
1) 100#
2a) 225#
2b) 65#
Strength
1a) 55#
1b) 25#
Conditioning
11:12
Rows at about 1:45 and muscle ups with false grip in sets of 2
BBG
1. Up to 155
2a). 185
2b). 135
Strength
Done
Conditioning
Did yesterdays wod
1) 107 (finally with NO JUMPING!!!)
2a) 137
2b) 77
strength
1a) 25lbs
1b) 45lbs
Conditioning: done
CFG Data:
SP: I worked up to 66kg. Really hammered technique and did not go up unless form was more or less flawless (according to Caleb).
Snatch pulls: 100, 110, 120, 125kg
Drop snatches: 70 across
Strength: 5kg
TGU: 15kg, 20kg, 30kg
Conditioning: Done.
CALEB: he worked up to like 120 snatch off the blocks
Snatch pulls were in the 130-140 range
Drop snatches: 90-100+
GHR: 0, 5, 10kg
TGU: 15, 20, 20kg (but he could have gone heavier)
Conditioning: Done
Hope you’re coming to Paragon w/ Caleb on Sat!
Glissel,
Is that happening this Sat? I need to talk to Caleb about a time. Having a little one could make it challenging, but I will be down/or see you guys when you train up here. Should be fun/educational for me…
BB gym.
135x2x7
2a 185
2b 65
3a 25x8x4
3b 60x3x4
Cond 12:34
BB Gymnastics
1. 135, 135, 145, 155 (Fail Rep 2), 155, 165, 175 (Two fails, rested then made one)
2A. 165, 165, 185, 185
2B. 95, 115, 130, 140 (Fail Rep 3)
Strength
1A. BW, 10, 15, 15
1B. 45, 45, 55, 55
Conditioning
10:37
Muscle ups UB, 3/1, 2/1, UB, UB
Row pace ranged from 1:45-1:50
BBG:
1) 95#
2a) 125#
2b)75#
Strength:
1a) 10#
1b) 35#kb (couldn’t quite get 45#bar)
Cond:
Used red bands for MU. Still major ring burn/rip from Amanda. Rows between 1:45-1:50.
BBG:
1) 155lb, 4×165, 2×175
*No blocks. Did from a hang
2a) 3×205, 225
2b) 95, 2×115, 125
Strength:
1a) 10, 3×25
1b) 95, 3×85
Conditioning:
Done
*All mups unbroken. No rest throughout but stayed at a calm, steady pace.
1) 95,95,95,115,125,135,135
2a) 205
2b) 95,125,135
1a) N/A
1b) 45
Conditioning: N/A
WOD 120611:
BB Gymnastics
1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. 85#
Notes: 2 foam blocks
2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
125#
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
65#
Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. – unweighted back extensions subbed
1b) 4X3 KB TGU – heaviest possible, 3 each arm, rest 60 sec. 18#
Conditioning
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m
NOT for time. – all MU unbroken and row pace about 2:15/500m
Snatch 165# felt good and fast
Snatch pulls 225#
Snatch drop. 145#
Hypers 30#
TGU 45#
Conditioning
10:21 MU really struggled with today
BB Gym
1) 135×5, 145×2, 155×1
2a)135×4
2b) 205×2, 225×2
Cond
7:50
No time for the STR work today.
Took a long break from the programming. Glad to be back!
Sorry, switch the numbers on 2 around. Thought the Drops were first.
BB Gymnastics
1. 105lb
2a. 120lb
2b. 85lb
*Is it ok to go up in weight or stick with same lb each set?
Strength
1a. BW
1b. Skipped due to time
Conditioning
Done
we go up if we’re feeling it.
BB gymnastics
95-115-125-125-135-145-135
Snatch pulls
155-165-165-165
Snatch drops: 75-75-75-75
Strength
GH raises: 10-10-10-25
TGU: 35-45-55-45
Conditioning: 12:20
Me: snatch worked up to 185 for the last few sets. Snatch pulls done with 225, drop snatches used 115. I have slow hands.
Subbed a 1 min Plank hold for the gh raises, Turkish get ups completed with 65. Sucked and failed a few times.
Conditioning, untimed and I still suck at muscle ups. Rows were between 1:40-1:48.
Rudy, were you in the crowd clapping during the London trip of the bachelorette?
BB Gymastics
Snatch from hi-block.
165
185
195 O X
210
220 X X
220 O X
225 O X
Every fail was there, speed was great. All of them caught briefly but lost behind me. Must be a bar path issue.
Snatch Hi Pulls
185 x 4 x 3
Drop Snatch
135 x 4 x 3
Strength
GH Raises – 35# plate behind head x 4 x 8 (found it easier to “strict” and only to parallel)
TGU – 55# barbell for all.
Conditioning
…..not for “time” but it took me 7:31
MU all UB except for set of 2…..very humid in the gym. Hands and rings very slippery, slipped through. Went up and slipped again, but caught myself.
Rowing was harder to breath than it should be- humid weather.
MFS
2/2/1
BB:
1) 65,95,105,115,125,130,130
2a) 95, 115, 125, 130
2b) 45, 75, 90, 90
Strength:
1) Body weight
2) Sub 1 pood KB
Conditioning: Sub w/ 3 pull-up + 2 ring dips per MU. DNF (hand rip).
BB Gymnastics: worked up to 165#
Snatch pulls: 225
Drop snatch: 95
BW GH and Barbell TG
Conditioning: Rx
BBG
1) 175, 185, 195, 205(f#2), 205, 215(got them but slow), 215
2a) 205, 225, 235, 250(a little heavy, form got a little off)
2b)155, 165, 177, 187(failed first attempt, then got it)
Strength
1a) completed w/ no weight. Got better at stopping at parallel and getting back up.
1b) 50, 65, 75, 80
Conditioning – felt pretty good.
MU were all UB, Rows all b/t 1:45-1:47
BBG
1) 135, 135, 135, 145, 145, 145, 145
2a) 135, 155, 165, 175
2b) 45, 65, 85, 95
Strength
1a) BW for all 4 (had to use a poor mans GHD with a bench, bumpers, and yoga mats)
1b) 45, 55, 65 (F2), 55
Conditioning
Didn’t have time
block sn: 115#, 125#, 130#, 135#, !40# x 3 (make/fail, make/fail, make/make)
SN Pull, 185#, 190#, 195#, 205#
SN balance: 95#, 100#, 110#, 110#
Conditioning: did not finish
BBG
1) 70, 80, 80, 80, 82.5, 85, 85
Missed one behind me on 82.5 and 85. Made up for it. Sitting back on my heels more and I actually missed behind me. Amazing, missing behind is better.
2a) 80, 80, 80, 80
2b) 60, 60, 60, 60 Was hard to not do a dip and drive. Had to really concentrate.
Strength
1a) 5kg, 5, 10, 10 Gotten waaaay better at these. Used to always do them strict from parallel till I learned Outlaw did it different.
1b) 32.5kg, 35, 37.5, skipped last. Had to coach real quick.
Conditioning: 9:05 at a decent pace. All muscle ups UB. Used my gloves and back to false grip… aaaah life is better.
1) 155
165
175 x 4 sets
185
Couple fails at 175, reset and redid failed sets
Here’s 185, second rep was ugly. I got a bad habit of only moving my right foot.
2a) 185x3x4
2b) 135x3x4
Attempted 155 on SD for one set and wasn’t fat enough. I’m so much better at snatch balance.
1a) body weight off of floor. Slow pushup up.
1b) 45#
No boat so no conditioning.
1/1/1
Snatch off of High Blocks – 155-175-185-195-205F-205F-195
Snatch Pull – 195 All sets
Drop Snatch- 95-125-135-145
Glute Ham – 25lbs
TGU 45-65-65
Conditioning – mu 5ub, 3 +1, 2+1, 2ub, 1
Row under 1:47 pace through out
Worst day ever following this site. I think because there was lots of firsts.
Snatch off of box- 95. Was way too easy but just never felt right (1st time for this)
Snatch High Pull – 185
Drop Snatch – 95
No GHD so did SLDL – 185
Turkish getups – Used 53 KB nd tried once with barbell…didnt work. Another first.
Conditiining – 11:00. Bad month of nutrition and laziness caught up. This was closer to 60%
BBG:
110# from blocks
Strength:
Done
Conditioning:
All mu’s unbroken except for the 4’s (2&2). Rowed around 2:05…nice and easy.
Even though it is not for time I still can’t help but look at the clock. 9:12. Fun wod.
First time snatching from blocks… hence the failed sets.
95,135,145f,145,155,165f,165
Highpull- 165, 175, 175
Drop- 65, 95, 95
GH-15
TGU- 55
Conditioning-8:15
BBG:
185 for first 6 sets then hit 200 for 7th set
Strength:
45 lbs barbell -TGU
Subbed and did reverse hypers
Conditioning:
Done
Did all muscle ups broke them up though but I did them
Snatch High Pulls 225
drop snatch -135
Snatch from blocks
185, 195, 200, 205, 210, 215(1), 220(1)
[youtube http://www.youtube.com/watch?v=FcTOR0INeBs&w=560&h=315%5D
1) 95×3, 115×2, 135×2
2a) 185×4
2b) 95×3, 115×2
3a) BW (Had to improv on tires, major calf cramps)
3b) 45lbs (first time trying these)
Conditioning: As Rx’d
Snatch from high blocks-Doubles
Heavy but Fast
195
205
210
215
225
235 -for one
245 -for one
This is 5lbs over my 1 rep max snatch. Do you feel it is normal to hit over 100% when snatching from high blocks? I felt strong as fuck, maybe it was the 4 pieces of cinnamon, raisin toast, smothered in butter I had ate just before : )
I was stoked.
Snatch high pulls-
Started @ 245, then went down to 225 for more speed.
Drop snatch- got up to 155
Strength-
GHR- bodyweight
TGU- BB
Conditioning-
Done unbroken
WOD 120611:
BB Gymnastics
1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec.
1) 95, 2) 115, 2) 125, 3) 135, 4) 135, 5) 135, 6) 135, 7) 135
2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
All sets @ 204
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
1) 95, 2) 105, 3) 115, 4) 115
Strength
1a) 4X8 Weighted “Strict” GH Raise
All sets assisted with band.
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
1) 55, 2) 55, 3) 65, 4) 70 (failed on last rep, left hand, but got it up after a reset)
Conditioning
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m
MUs unbroken/ 1.50/500m pace
Stephen Leslie
New to outlaw programming and it has already made a big difference. Just came off 2 months of a back injury and actually came back stronger.
Height: 5’7″
weight: 145
age 22
Snatch off blocks: 185 on last set
Snatch high pull: 195
Snatch drop: 135
Glute ham deal: 45#
TGU: 75#
Conditioning: 8:56 about a 80% pace like you asked for.
Thanks you for this awesome programming.
BBG:
1. 95,95,115,115,125,135,135 (High hang; haven’t built blocks yet)
2. 135,135,155,155
3. 65, 75, 95, 95
Strength:
1. 45, 45, 65, 75 (BB Good Mornings; no GHD)
2. 45,45,45,45 (Felt like an idiot, but got it done)
Conditioning:
Did not do (ran 5k this morning and no access to a rower.)
BBG:
Snatch from blocks – 155,155,165,165,175,175,185,195F
Snatch Hi Pulls – 185
Drop Snatch – 135,155,155,155
GHR – NW,25,25,25
No metcon or TGUs.
BBG
snatch: 95-105-115-125-135-145-155
snatch high pulls: 205
drop snatch: 105-115-125-125
Conditioning: 10 mins.
went about 80% still need to work on stringing together mu’s better, but their coming along.
A lot of firsts today…
BB Gymnastics
1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec.
115, 115, 115, 115, 135, 135, 135
2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
135, 155, 175, 195
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
95, 95, 95, 95
Conditioning
Nowhere to do MU, subbed for 2x C2B pullups + Dips
Completed.
First Post, part of the CrossFit Waco crew.
BB Gym:
1. 95-115-135X5
2a. 225
2b. 95
Strength:
1a. Subbed Reverse Hyper @ 50#
2b. 45
Conditioning:
Done
BB Gymnastics
1. 95,115,135,145,150(1),150(1),150
2a. 175,180,185,190
2b. 115,125,135,140(2)
Strength
1a) 25LBS
1b) 45,55,60
conditioning
8:22
1 – 60kg, 62.5kg, 62.5kg, 65kg, 67.5kg, 67.5kg
2a – 60kg, 70kg, 80kg, 80kg
2b – 60kg all sets – Slightly heaved
1a – 70kg Good mornings (subbed)
1b – 16kg KB. Skipped the last set
Conditioning – Skipped
BB Gym:
1. 105 (worked up from 85#)
2a. 125
2b. 75 (worked up from 55#)
Strength:
1a. BW except on last (added 10#)
2b. 35
Conditioning:
Done
BBG
snatches off of blocks: 65-75-85-95 (miss 1)-95-105
Snatch highpull 185
drop snatch 65-75-85-90
no strength or conditioning
1) Not sure what weight to use – 155, 160, 165, 170, 175, 180, 185 for 2 each
2a) 195
2b) 125, 125, 130, 135
Strength
1a) strict at BW
1b) 45# bar
Conditioning
NOT for time… 80%
“Don’t be lazy.” Nice workable sets. MUs were broken, but rest was min. Rows were ~1’31”, 1’35”, 1’40”, 1’43”, 1’45” pace. Good workout for me.
BBG
1)135-155-165-175-180-185-195
2a)225-240-240-240
2b)95-115-115-115
Conditioning
Done. Worked No false grip Muscle Ups
BB: 125, 125, 135, 135, 145, 145, 145
2a.) 225#
2b.) 155#
Strength:
1a.) 15# plate (Hammy crusher!)
1b.) 45# BB
Conditiong: 9:30 @ 80%
2/3/3
BB Gymnastics
1) 115#, 125#, 135#, 145#, 150#x2, 155#
2a) 165#, 175#x2, 165#
2b) 115#, 125#, 135#, 145#
Conditioning
Done
BBG
1) 95#,115#, 135#, 115#, 125#, 125#, 125#
Drop in weight to focus on form
2a) 135#, 155#, 155#, 155#
2b) 89#, 111#, 111#, 111#
Strenght
1a) BW, 10#, 10#, 10#
1b) 45#, 55#, 45#, 55#
Conditioning
Could not do MU b/c of shoulder, just Row
BBG
95#, 115, 125, 135, 145, 155, 165
2a) 165, 185, 185, 185
2b) 4×3 @ 115
Strength
1a) BW, 15, 15, 15
1b) 4 @ 65
Conditioning 9:3-something… heart rate stayed below 160ish
BB Gymnastics
1) 7X2 Snatch off High Blocks – Worked up to 160#
2a) 4X3 Snatch High-Pulls 205#
2b) 4X3 Drop Snatch – 135# (missed 2)
Strength
1a) 4X8 Weighted “Strict” GH Raise – BW
1b) 4X3 BB TGU – 65#
Conditioning – completed
BBG –
1) Worked up to 185 x 2 — PR from the hang, for a double
2a) – All pulls at 225
2b) Drop Snatches worked up to 125#
Strength:
35lb KB x 4 x 8
Did Weighted sit-ups, tendonitis in the knee fucks me for TGU
Conditioning – 8.01 – Smooth pace, never went below 1.55 on the rower…maybe that qualifies as ‘lazy’
1. 110 stayed light
2a. 140 all sets, this felt heavy
2b. 95
Strength:
1. 15#
2. 40# on first 2 sets, 50# on 2nd 2 sets
Conditioning: Done
BBG
1. 95, 135, 145, 155, 160 (1), 160
2a. 205
2b. 95, 115, 135, 135
Strength
1a. 25, 35, 35, 45
1b. 55, 61, 61, 66
Cond
Done
BB
1. 7×2: 135/135/135/135/140/145/145(f last rep)
2a. 4×3: 165/165/165/165
2b. 4×3: 95/115/115/115
Strength
4×8: bw/#10/#10/#10
4×3 (3-r,3-l= 1 set) #45/ 85 2/1(r) 1/1/f (l) / 85/ 85 2/1 (r and l)
Met con: complete
BBG
1) 117-117-135-135-135-135-140lbs.
2a) 139-139-139-139lbs.
2b) 95-106-111-115lbs.
Strength
1a) subbed Good Mornings x 8 146-146-146-146lbs.
1b) 45-45-45-56lbs.
Conditioning
Complete
135 x 7x 2
225
135
bodyweight 4×8
45 all sets
13:26 (scaled with the smallest band red on the MU)
1) snatch: 95#
2a) 165#
2b) 85#
Strength
1) gOod morning – 105#
2) BB TGU: 35# bar
BBGym
1)145-150(f on 2nd)-150-155-160-165-170
2a)190-190-200-210
2b)95-95-105-110
Strength
1a)35#
1b)75#
Will have to do conditioning later
m/f/s
2/4/3
7×2- 155,165,165,170,175,180,185
2a) 225,235,235,235
2b) 135,135,135,135
Not for time- 8:35
BB Gymnastics
1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. Demo 1 – Demo 2
Result: 115-135-135-145-145-145(ugly)-145(missed 2nd rep)
2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
Result: 165-165-165-185
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
Result: 45-65-85-95
Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
Result: BW-10lbs-15lbs-25lbs
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
Result: 45-55-65-85
Conditioning:
15 C2B pull-ups
15 Strict ring dips
Row 100m
12 C2B pull-ups
12 Strict ring dips
Row 200m
9 C2B pull-ups
9 Strict ring dips
Row 300m
6 C2B pull-ups
6 Strict ring dips
Row 400m
3 C2B pull-ups
3 Strict ring dips
Row 500m
15 minute cut-off
Result: Finished 350 meters of the 400 meter row at cutoff.
MFS: 1/3/2
BB Gymnastics
1)155
2a)175
2b)115
Strength
1a)10
1b)55
Conditioning
completed @ 80%
BB Gym:
1) 115,135 kept it light recovering from back injury and quad tendonitits
2a)165lb
2b)135lb
Strength:
1a)BW
1b)45,65lb
Conditioning:
10.23
1/4/6
1)95 95 115 115 125 135 135
2a)95
2b)185
strength
1a)BW
1b)45
conditioning check
BB gymnastics
1- 95,95,115,125,135,135,145(1)
2a- 185
2b- 95
Strength
1a-bw
1b-45# bb
Blue band mu
45# sdhp
BB Gymnastics
1)145,145,145,145,145,145,145
2a) 165
2b135,135 (too heavy w/o dip) 115,115
Strength
1a)25,35,45,45
1b) 65,65,65,65
Conditioning – as Rx
Started Oulaw today, will be posting my workouts and results as I go. I am 21 yrs old, 175lbs.
7/18/12
WOD 120611:
BB Gymnastics
1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. 167lbs all sets
2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec. 167lbs all sets
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec. Worked up to 115lbs.
Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. BW, 11lbs, BW, BW
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec. 55, 75, 55, 55lbs
Conditioning
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m
NOT for time.