Our favorite Eskimos decided to get a little sexy this weekend , and do some relatively kick-ass stuff this weekend (I’m assuming it was the aurora borealis giving them special powers).
I’ll lead of with Jay Rhodes hitting two fairly huge lifts off the high blocks. No, you’re not supposed to be able to get as much off blocks, unless you’re really—really fast. Side note: if you slow either of the big lifts down (stop start with dumb YouTube), they are nearly flawless from a positioning standpoint. Also, watch Jay’s feet on the Snatch.
The second video is Lacey at a legitimate adult track meet. First, did you know they even had these? Second, seriously—they have adult track meets? Lacey was a pretty good sprinter/jumper in school, but she hasn’t done either seriously in a very long time. The narration on the video does a good job of telling the story of how she did, but I’ve gotta be honest—she looks pretty awesome. I literally didn’t even know real people could long jump like this. Can someone teach me that?
Many of you have asked for Jerk Box plans. Tomorrow night I’m going to put together a few that I’ve found, and I’ll shoot a how to video as well. I’m not a carpenter, but I am decent with simple woodwork (that’s what she said). The boxes and additions that I’ve built are durable and were VERY easy to make, in fact, I’m going to build two more support pieces tomorrow exclusively for the video. I know you guys usually rely on Rogue to make everything for you, but maybe you can earn some chest hair on this one.
WOD 120618:
BB Gymnastics
1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec. DEMO VIDEO
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
4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.
ME UB C2B Pullups
*Rest 1 minute before starting next round.
*off
Just wanted to say thx. Been following your programming since January and placed 3rd in Masters Division at Beast Mode Battle. Also hit a bear complex PR at 230#. F#$@ Yea!
+1 for Jerk box tutorial!
I WANNA BE A GLUTE-HAM WARRIOR! hahaha
Nice lifts, Jay! Must be the shirt… 🙂
Lacey too… impressive!
legit lifts Jay!
OK, i went back and watched the snatch – Jay, why no feet?
I always get yelled at, er I mean, coached that I don’t use my feet. It looks like your heel pops up, but that your pull and catch position are almost identical (could be camera angle)?
I’ve done snatch without feet, but ….
Any thoughts (& this is in no way a criticism, just curious) would be appreciated.
Cheers!
Honestly…..I didn’t even think about it. I just set my feet where they felt comfortable and that’s what happened 🙂
Word.
Is the best way to correct hitting the snatch too low to widen the grip? It should be hitting in between your pubis and ASIS correct? Thanks in advance. Also, any constructive criticism on these would be appreciated http://www.youtube.com/watch?v=lqmQEeS4ojM&feature=plcp
yes, most likely widen the grip.
Unless you’re hitting that second pull too early, then it’s a timing thing.
Shutout to my fellow Outlaws at the CrossFit Football Occupy Strength competition this past Saturday!
Sean Dunsten – 3rd place lightweight
John Dill – 2nd Place lightweight and 3rd place metcon
Courtney Modecki – 1st place lightweight and 2nd place metcon
Me – 2nd place middleweight and 1st place metcon
Big weekend all around for all of us!!
I’ll be posting recap post on my blog soon, then videos and pics the next day! WINNING EVERYTHING!!
can you link your blog bro?
NM, found it.
Word
So don’t move your feet on the snatch from the blocks? Basically keep your feet in the landing position and stay in the same spot?
wrong link above http://www.youtube.com/watch?v=V53f2MX4Ckk&feature=plcp
Are there any Outlaw followers in any parts of Italy, France, or Spain? I’ll be traveling soon and would love to find a spot or two to lift
Remember the good old days when people would look up movements they didn’t know how to do on their own? Guess it’s better than having to answer those questions in the comments.
G,
Thanks for all the help searching for porn over the years.
Love,
DW
lulz
Anyone out there using this site to record WODs? – http://sciencebehindsweat.com/ – just saw them mentioned on the CF boards, seems like it has some interesting potential.
I just signed up.
First impression: the WOD logging interface isn’t really intuitive. The more complex WODs can’t easily be track, either. I do like that the measure power across time. The ability to compare WODs against your predicted power output is nice for determining strengths/weaknesses.
I use http://www.beyondthewhiteboard.com/. I’ve found it to be very intuitive and easy to track workouts and benchmarks. Plus, you can use WODs that have been created by others instead of having to create your own each time.
+1 on the btwb it is seriously the best workout tracking site out right now.
There needs to be an Outlaw Gym on BTWB so we can all find the wods easier. I spend so much time trying to find someone who has done the outlaw workouts for the day and there are usually 2 or three different people creating the workouts.
Made boxes Friday night, high enough to use them for Jerks or 3 sets of high pull boxes. I went with 24″ x 24″ and stackable as high as you want. Super easy to make! Took me 3hours and $112 for everything. Only tools needed where a screw gun and a saw. Did Saturdays WOD off them.
I built mine over the weekend and the cost was over 300. I used that plans someone linked on the Facebook page. I probably over engineered those fuckers if you were able to do it that cheap.
I used all 2X4’s and only went with 21″ and 24″ pieces. I have been using bumper plates so a 2′ square is a pretty big target comparably. Plus they are way lighter to move around the gym. I just took the 24×42 plans and made them 24×21. still the same spacing to cross member ratio. I cleaned and dropped 275 hard on them and they didn’t budge.
used 14′ 2×4’s and 8′ 2×4’s to minimize waste. 14′ yields 8×21″ boards, and 8′ yields 4×24″ boards. I bought 17 2x4x14 @ $3.85 each=$65.41 and 17 2x4x8 @$2.2 each = $37.4 plus a box of screws.
1/4″ x 3.5″ lag bolts are 62 cents each. I needed over 200 of them. Fuck you home depot.
They’re $.30 at Lowes.
Cinder blocks ($1.50) from HD. Total cost < $15. Have used them in the past w/o busting them (knock on wood).
Rudy, I looked at lowes too and they were around 60 cents as well. Maybe I was looking at grade 8 or some other higher grade bullshit. All bitching aside, I now have boxes that can support 1000 fat chicks jumping up and down in rhythm.
find a friend in the military 10% off everything
Barbell Gymnastics:
1. 2×95, 5×105
2a. 185
2b. 95
Strength:
Skipped
Conditioning:
11.42 total working time
Fucked up conditioning result. Brain working worse than usual this am.
~ 10.30 total working time
ME CTB – 10,8,7,6
Any Outlaws in Pittsburgh? In town this week and looking for a place to throw semi-heavy things overhead……
Uh..that’s Pittsburgh…when you actually need autocorrect….Fail.
I fixed it. Can’t stand to see my home town butchered like that.
Stillers.
Its spelled Squeelers*
So which one of those piece of shit Ohio teams has your allegiance, Binek?
Hey Brad. Two trainers at Crossfit Pittsburgh follow along. Shoot me a message on Facebook and we can set something up.
BBG
1) Up to 70Kg, hit and miss
2A) 40-60-60-65Kg
2B) 90-100-100-100Kg
Strength:
1A) 5Kg
1B) 25Kg
Coditioning:
1:04/10
1:34/7
2:06/8
1:10/9
F*ck Double Unders
MFS
3/3/3
Like a lot of people, i lack the flexibility to get low on a squat without having my feet extremely wide. Does anyone have a warm up routine to help improve flexibily? pretty sure its a hip thing. nearly impossible to do a high bar squat even without weights
KStarr is your friend, mobilitywod.com I think. There are a ton of hip mobility exercises.
Also, do the MWOD every day and your squat will suck less, guaranteed.
BBG:
1) 115#
2a) 165-165-185-205
2b) 65-75-80-80
Strength:
1a) 5-BW-BW-BW
1b) 38-53-53-53
Conditioning:
~13 min working time 115#
27 C2B
MFS
2/3/3
BB gymnastics
1) worked up to 155
2a) 185x 2 sets, 205x2sets
2b) 125, 125(fx2), 95, 105
strength
1a) 10lbs,15,15,15
1b) 45, 55, 65, 70
conditioning
3:29 + 47 C2B w/ titan vest.
BB Gym:
1) 105, 110, 115, 120, 120, 120, 120
2a) 145, 155, 155
2b) 65, 85, 85
Strength:
Skip
Conditioning:
Doing later this afternoon
BB Gymnastics
1. 115, 115, 135, 135, 135
Stopped after 5 sets because the rip on my left hand from last week opened up again.
2a. 245, 245, 245, 245
2b. 135, 135, 135, 135
Strength
1a. 20, 20, 20, 20
1b. 55, 55, 55, 55
Conditioning (Did strict pull ups instead of Chest to Bars)
1. 1:03, 9
2. 1:45, 6
3. 2:04, 6
4. 2:05, 6
Round one was all unbroken, missed two or three times each round on the doubles in rounds 2-4. Barbell was unbroken all the way through. Pull ups need work.
Conditioning:
Subbed Muscle Ups for C2B because I have rings but no pull up bar.
Total working time: 7:24
Muscle Ups: 10,5,5,4
1) Worked up to 155#
2a) 275#
2b) 125#
Conditioning:
:44/21
:44/15
:46/8
:50/8
3:04/52 Total
Grip limiting factor on C2B last 2 sets
2/2/2
BBG
2a. 225,245,245#
2b. 15#
STR
1a.still only BW but getting better
2b. 15#
Cond.
Total work time 4:38/25 sp, 33 pull ups
1) worked up to 165PR for any snatch.
2a)225
2b)95
1a) GoodMornings
1b) skipped for time
Conditioning:
1:13/14
1:14/10
1:38/7
1:55/8
Total-6:00/39
BBG:
1) 115#
2a) 165 x 1, 185 x 3
2b) 65 x 1, 75 x 3
Strength:
1a) BW
1b) 53# x 2, 58# x 2
Conditioning:
12:14 total time RX (5:14 working time)
6, 6, 4, 6 C2B
BB Gymnastics
1) 7×2 Vertical Snatch off High Boxes: 60/62/62/60/62 (failed one)/62/62kg (137lbs)
2a) 4X3 Halting Snatch Deadlift – 120/100/105/105kg (231lbs)
2b) 4X3 Drop Snatch – 50/52/55/55kg (121lbs)
Strength
1a) 4X8 Weighted “Strict” GH Raise – 2.5/2.5/5/10kg (22lbs)
1b) 4X3 BB TGU – 25/27.5/30/30kg (66lbs)
Conditioning
1= 2.03 + 5
2= 1.43 + 5
3= 1.45 + 4
4= 1.38 + 4
7×2 at 60kg off blocks
4×3 Halting at 90kg
4×3 Drop Snatch at 50kg
Conditioning
D/Us all unbroken
Push Jerks all unbroken at 60kg
C2B 15,12,12,10 reps
Total time 11:15
Good to be back after 1 week off ill
M=3 F=4 S=1
BBG
1) 155, 165, 175, 2×185, 2×195
2a) 225, 245, 2×265
2b) 2×135, 2×145
Strength
1a) 25
1b) 75
Conditioning
Split/# pullups
:49/12
:51/10
:53/8
:54/6
M/F/S
2/1/1
BBGym:
1) 115, 115, 115, 115, 115, 115, 115(f)
2a) 205, 205, 205, 205
2b) 95, 95, 105, 110
Strength:
1a) Good Mornings 115#
1b) 45#
Conditioning:
Skipped
M/F/S
1/4/4
Anyone ever used these? http://www.pendlay.com/Soft-Impact-Plyo-Boxes_c_295.html
BBG
1) 95,115,135,145,155,165, failed at 175
2a)185,215,245,275
2b)65,85,115,125
Strength:
1a) had to use bands to assist
1b)65,75,75,75×2
Coditioning:
:59/20
:57/10
1:55/10
2:04/10
BBG:
1)115×3, 135×3, 145×1 failed last attempt
2a) 225# all sets
2b) 95×1, 105×3
Strength:
1a) banded with small purple band
1b) 75# (fail on 3rd rep each arm), 65#x3
Conditioning:
Time: :55,:59, 1:01, 1:12;Total = 3:57
C2B: 23, 14, 10, 12;Total = 59
*:49 for rd 2 of conditioning
BB Gymnastics:
1) 7X2 Vertical Snatch off High Boxes: up to 60 kg/132 lbs (felt light)
2a) 4X3 Halting Snatch Deadlift: up to 65 kg/142 lbs (too light)
2b) 4X3 Drop Snatch – used it for warm-up for OHS (OHS up to 1 rep @ 85 kg/187 lbs)
Strength:
Turkish get-up @ 20 kg/44 lbs (3 reps each arm)
Good mornings 2 x 12 reps @ 45 kg/99 lbs
Front squats 5×5 reps @ 75 kg/165 lbs + 1×3 reps @ 85 kg/187 lbs
Conditioning:
Fastest round of work = 55 sec., slowest round of work = 1 min. (push jerks unbroken all rounds. DU unroken 1st + 3rd round, tripped once in round 2 and 4)
Strict pull-ups: 5-4-3-2 (ripped hand)
Could not get comfortable squatting under heavy weight today.
Hit 220 x 2 off high block power snatch.
Backed down to 7x155x2 for full snatch.
Totally forgot DL and Drops.
60lb DB on TGU, shoulder are “iffy” with BB.
5lb on GHR, but strict perfect reps, no knee pads.
5:20 total working time, 29 CTB. Was completely dizzy during this. Amazed what the forced rest caused.
BBG:
1) 115 x 7
2a) 185 x 4
2b) 95 x 4
Strength:
1a) BW
1b) 45 x 1, 55 x 3
Conditioning:
1:07 – 17
1:20 – 15
1:20 – 15
1:28 – 12
225# Snatch off tall blocks at hip
just realized I forgot to write on my first post what I intended to write.
If anyone sees anything in the video I would love to hear some feedback on where I could improve.
Thanks.
BBG:
115 – 125 – 130 – 135 – 135 – 145 – 155 + a 10 pound PR for full snatch of 165. nothing crazy but I was really pumped on it.
http://youtu.be/fj0wzZ2GYS0
2a./b.) 120 – 125 – 130 – 130
Strength:
standard 20 kg barbell
+ 135 lb good mornings & hamstring curls
Conditioning:
awhile. total CTB = 12/12/12/10
hey btw Drywall, my shirt says Elite on it. just for you
And you’re wearing tights.
Never underestimate the power of the tights.
BBG
1- 175 x 6 sets, last set with 185
2- 185,205×3 sets (too light)
3-135x 4 sets
Strength
1- 2 sets unweighted, 2 sets with 10#
2- 45# bar
Conditioning
12:25 total time with C2B. ME C2B – 12,10,8,11
I forgot to break down the time on the rounds.
BB Gymnastics
1) 7X2 Vertical Snatch off High Boxes (at Hip)–
135lbs
2a) 4X3 Halting Snatch Deadlift –
275lbs
2b) 4X3 Drop Snatch –
95lbs
Strength
1a) 4X8 Weighted “Strict” GH Raise –35lbs
1b) 4X3 BB TGU –55lbs
I hate TGU!
Conditioning
38C2b-13:30
BBG:
1. 135, 155, 155, 165, 175, 175, 185
2a. 185
2b. 135
Made up the conditioning today.
55sec – 11
60sec – 10
61sec – 8
70sec – 8
Total working time 4:06, Total C2B 37.
Made up Strength today.
1a. 10lbs
1b. 45lbs
BBG:
1a)Snatch-155×1, 165×6
2a) 225×3, 245×1
2b) 145x 4
Strength:
1a) BWx3 15lbsx1
1b) 65lbsx4
Conditioning
7:40 of total working time
40 C2B
* Rope broke on 4th round half way through DU
UB for 2 set then broke on 3rd set of DU
55lbs on TGU
BBG
135 145 155 165 175f 170×1 165
Strength
1a. 235
1b. 165
did the squats from sat. that i missed
255 265 275 280 285 290 295
BBG: 1) 175
2a)255
2b)165
Strength
1a) 25#
1b) 75#
Conditioning
:54/12
1:02/14
:55/10
:52/8
Bbg
50, 60, 70 * 1, 3*2*70, 75*1
100, 110, 120, 120kg
55, 60, 65, 65kg
Strength
3 sets of ghr with bands, 2 light + 1 heavier
2 sets of tgu 30kg * 3 both arms, 35kg * 2R, * 3L
Conditioning
4:31 + 47
Only broke last set of pj when I lost concentration
DU sets mostly smooth, 2 + 3 UB
BBG:
1) 65-65-70-70-70-70-70
2a)125-135-135-135
2b)70-65-55-55
Had some real time coaching today and found out I wasn’t doing these quite right. Lowered the weight way down to work speed.
Strength
1a) 18#
1b) 35#
Conditioning
1:17/ 13
1:29/ 9
1:54/ 8
2:06 / 7
total working time:6:46
BBG: 1) up to 135
2)225 and 245
135
Strength: good mornings 135
65 for tgu
Conditioning: total working time 8:03
Double unders good up until last round. Slowed me down big time
C2B 10/10/8/9
BB Gymnastics
155
165
175
185
195
205
215
A couple misses in there but re-did the rep right away
2a) 255 x 4 x 3
2b) 135 x 3, 145 x 3 x 3
Strength
1a) 35# plate behind head x 4 x 8
1b) 55# x 2 x 3 (cut last two sets, wrist are bugging me)
Conditioning
44 sec – 18
40 sec – 11
47 sec – 11
43 sec – 12
C2B’s haven’t felt great lately
MFS
2/5/2
Totals
2:56 / 52 C2B’s
BBG
145x2x7
a)snatch drop 95x3x4
b)halting sn dl 300x3x4
Str
a)TGU 65x3x4
bfh raise 5x8x4
WOD
1:25-11,1:25-10,1:35-8,1:34-7
5:59-36
CFG Data:
SP:
68kg (up from last week with better speed and technique)
100 (we did 3 position stop snatch pull)
60
GHR: 10kg across
TGU: 25, 25, 28, 30kg
Conditioning: Done, I have no idea the time. I got 3 rounds UB DUs, and 3 rounds UB push jerk. I should have had 4, but was a pussy: C2B: 8, 10, 12, 11
CALEB:
105kg
105 across
70-80
GHR: same as above
Conditioning: no time. not sure reps.
BB Gymnastics
Worked up to 155. Form sucked at 165.
Strength
BB TGU 75
No ghd machine. Did bw partner hamstring curls.
Conditioning
Completed it
BB gymnastics- worked up to 145
Strength- 100 on Drop Snatch, 225 on Snatch DL
BB TGU with 15 pound bar, I am terrible at these
No weight on the GHD’s
Conditioning did 6 reps of strict pullups each time, my work times were 1:24, 1:48, 2:02, 1:45
BBG:
1) 60kg, 70, 72.5, 75, 75, 77.5, 80 Really concentrated on a slow movement to upright and then explosion with legs and shrug like the video. Good drill. Never gone so high on blocks before.
2a) 100, 110, 110, 110 Maybe should have gone heavier?
2b) 60, 65, 60, 60 The one set at 65 actually felt really good. Tried it again for the next set and no go. Dropped back to 60.
Strength:
1a) 5kg, 10, 15 PR, 15 Getting so much better at these
1b) 35kg, 40kg (PR), 45f Went straight to 45 cause getting 100lbx3 would be amazing. It just looks nice on paper.
Conditioning:
6:11 total time counting time for C2B’s. Round 2 and 3 were UB DU’s. PP were always UB. Round 4 was a gong show on Doubles.
C2B: 16, 12, 10, 10
Took a bit longer today. Mostly cause I was dinkin around more than usual.
MFS: 2/4/2 Took Saturday and Sunday off cause I was so tired and busy. Really bounced back today.
BBG- worked up to 175. Absolutely loving all this technical box stuff
2a – 185, 205, 235
2b – 105-115-125-135
Strenf:
1 4×8@ 35#
2. tgu: 4×3/3@ 85#
No conditioning today.
BBG:
1)40, 60, 60, 60, 65, 65, 70, 70kg I didn’t any blocks so did these from the hang
2a) 80, 90, 95, 95
2b) 40, 50, 50, 50
Conditioning
Push Jerk 65kg
C2B 10, 10, 9, 9 reps
MFS: 5/5/6 Stil sore from the weekend, Fu&K wall balls.
BB Gymnastics:
1) 105lb – Couldn’t get past that weight. Need major help in this movement. Blah!
2a) Skipped
3b) 85lb
Strength:
1a) BW
1b) 35lb BB
Conditioning:
:57 – UB
1:01 – UB
1:16 – UB DU but dropped the freakin’ bar!
1:15 – 25 DU x 2, dropped bar
1) Up to 145#
2a) Up to 245#
2b) 105#
Strength:
1a) 25#
1b) 65#
Conditioning:
5:20 total work time. 50 total C2B pull-ups.
Only time for cond- 4:39+ 49. Shittay!
1) 145
2a) 65
2b) 255
3a) body weight
3b) 55
Conditioning
Total workin time = 3:41
Total c2b = 58
1) :53 + 21
2) :58 + 13
3) :57 + 13
4) :53 + 11
BBG
1) 135, 145, 155×5
2a) 155. Will definitely go heavier now that I understand the movement.
2b) 115
Stength
1a) Prowler Pushes @ 255
1b) 55#
Conditioning
1:31, 1:52, 2:03, 2:28 = 7:54 total working time
12, 10, 10, 8 = 40 C2B
BB Gymnastics
1)155-160-165-170-175-180-185
2a)275-275-285-285
2b)95-115-135-135
Strength
1a)Body Weight all sets
1b)45#-45#-65#-65#
Conditioning
0:51/15
0:50/10
0:47/15
1:20/9 DU weren’t there this round.
BBG
135,145,145,155,165,165,165
255,255,255,255
115,115,115,115
TGU
45,55,60,60
No GHD
Conditioning
Total Time 2:48
C2B 11,10,9,10 = 40
BBG:
1) 115#
2a) 245#
2b) 75#
Strength:
1a) 2pood kb probably too much. Hams are smoked.
1b) 65#
Conditioning:
15:32 total time
8, 6, 5, 4 C2B
BB Gymnastics
1) 115, 125, 130, 135, 140 (1), 135, 140 (1)
2a) 115, 135, 155, 165
2b) 95 (2), 95, 100, 105.
Strength
1a) 65, 75, 85, 85 (BB Good Mornings – no GHD)
1b) 45, 50, 55, 60
BBG
1)155, 175, 185, 185, 195, 195, 205
2a) 205, 225, 245, 245
2b) 155, 155, 165, 165
Strength
1a) still no weight, but first 4 of every set were strict
1b) 65, 75, 80, 85
Conditioning
1) :54, 21
2) :55, 15
3) :57, 12
4) :58, 12
BBG
1) 98, 98, 98, 110, 110, 110, 110
2a) 198, 220, 220 ,220
2b) 110 for all
Strength
1a) BW
1b) 45# bar
Conditioning
13:07 working time
6, 12, 10, 9 C2B
BBG: 125, 135, 135, 145, 145, 150, 150
2a) 245, 255, 255, 255
2b.) 125, 135, 135, 135
Conditioning : total working time 9:32
Double unders good up until last round. Slowed me down big time
C2B 15/11/10/10
2/3/3
Conditioning
12:27 working time
23,15,10,11 = 59
WOD 120618:
BB Gymnastics
1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.
1) 114, 2) 119, 3) 124, 4) 129, 5) 134 (f x1), 6) 124, 7) 129 (footing off)
2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec.
1) 204, 2) 224, 3) 244, 4) 264
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec. (focusing on speed and landing position)
1) 105, 2) 105 (lost it forward on last rep, f x 2), 3) 105, 4) 105
Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec.
Assisted w/ blue band all sets
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec. (hit 70 last week)
1) 65 (gonna stay here all sets; heavy but also working on control), 2) 65, 3) 65
Conditioning
4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.
ME UB C2B Pullups
*Rest 1 minute before starting next round.
1) 1.31, 19
2) 1.30, 10
3) 1.30, 9
4) 1.22, 9
5.53, 47
Day 1 as an Outlaw: Humbling.
BB Gymnastics
1) 95 lbs.
2a) 185
2b) 135
Strength
1a) BW
1b) 45
Cond.
C2B: 3,5,3,4. Total time 10:43.
The GHRs absolutely crushed me. I did 1 set on the machine with a VERY limited ROM, an finished with a buddy holding my ankles and giving myself some push help. I feel like all these numbers are pretty poor based on things I’ve been able to do in the past. I’m really excited to grow in this program!
BBG:
Vertical Snatch – 155,175,185,185,175,175,185(1)
Halting Snatch DL – 225,245,245,260
Drop Snatch – 135,135,155,155
GHR – 25,35,45,55
no TGUs
Conditioning – did strict pullups because hands felt like they were going to tear up.
R1- 47 + 12 reps
R2- 57 + 10 reps (2 DU misses)
R3- 51 + 8 reps
R4- 49 + 8 reps
BBG:
1) 135, 145, 155, 165, 165, 175
2a) 175, 185, 205, 225
2b) 135, 135, 155, 155
Strength:
1a) Good Mornings: 95, 95, 115, 115
1b) BB TGU: 45, 45, 65, 65
Conditioning:
6:11 / 51
Bbg: 105 kg
Did 3 stop snatch pulls up to 115 kg
B) 90 kg
Ghr: worked to 10 kg
Get UPS. 30 kg
Didn’t do total time but 59 c2b
BBG:
1. 185
2a. 225
2b. 145
Strength:
1a. BW
1b. 55
Conditioning:
Left total time at gym. Rounds from :47 – 1:04ish
21/15/10 (hands ripped)/7
WOD 120618:
BB Gymnastics
1) 106-106-115-115-126-131-137lbs.
2a) 185-196-205-216lbs.
2b) 106-106-115-120lbs.
Strength
1a) 151-151-151-151lbs.
1b) 45-50-50-56lbs.
Conditioning
2:07/17, 1:59/15, 2:06/12, 2:16/11 (behind the neck jerks)
*Strength 1a) subbed Good Mornings
High snatch- 95,95,105,105,110,110,110
Snatch Grip DL- 185,185,205,225
Drop Snatch- Bar
Gh-25#
TGU 30# KB
Conditioning:
entire effort including rest 9:59
8,5,6,5 reps c2b
1. 85, 95, 105, 105, 110,115, 120
2a. 155 all sets
2b. 85, 95, 105, 105
Strength:
1a. 10# all sets
2b. 45# all sets
Conditioning: 12:10 total time C2B: 10, 7, 6, 7 = 30
bbg 155-155-155-165-170-170-170
snatch dl 255 255 255 255
drop snatch 135 145 145 155
strength:
BWX4
tgu 75 75X3
conditioning: 3:48 work time 65 C2B
BBG -1) 65, 95×2, 115×2, 135×2(f)
2a) 205×4
2b) 95×2, 115
3a) bw
3b) 45lb
Conditioning:
7:30 working time, 9,8,8,7 c2b
First time posting, followed for a few months before open but been out four months due to being in fire academy only had time for conditioning…
1:44/10
1:31/10
1:39/8
1:41/10
Total – 6:35/38
BBG: 1) 155
2a)225
2b)115
Strength
1a) BW
1b) 3 sets @ 45# 1 set @ 65#
Conditioning
Working time: 6:20/39 C2B
BB Gymnastics: Worked up to 4×2@85#
2a)135#
2b)115#
Strength: Did body weight on the Glute ham raises since it was my first time. Will use a small amount next time
35# BB TGU, will try a little more next time
Conditioning: Working time 11:47/19 CTB
BB Gymnastics
1) 115#,125,135,145(1rep),135,140,145
2a) 185,205,225,225
2b) 130,135,140,135
Strength
1a) 25,25,35,25
1b) 50(UB),50(UB),55,55 BB
Conditioning
WT-5:00/48
1/3/2
BB Gymnastics
1 – 70×3, 75×3, 80×1
2a – 110, 120×3
2b – 40, 60×3 –found these tough to get started
Strength
1a – natural glute ham raises, some help from the arms getting up
1b – 70lb db
BB gymnastics
1 – 75,95,115,125,135,145(f),145(f)
2a – 185,205,215,235
2b – 75,95(f),95(f),95
Strength
1a – bw
2a – 45
Conditioning
8:10
22c2b
BBG:
1)155/165/175/185/195/200/210
2a)225/240/255/265
2b)155/175/185/205
Strength:
1a)Didnt have GHD
1b)55/60(failed 1 left)/60(failed 1 right) *dropped last set due to shoulder fatigue
Conditioning:
1- :45/22
2- :46/20
3- :45/18
4- :44/16
total: 3:00/76 reps
2/2/1
BBG:
1. 85-95-95-100-100-105
2a. 155-175-175-175
2b. 75-75-85-85
Strength:
1a. 15
1b. 40-40-35-35
Conditioning:
Skipped due to lack of time.
bbg:
1. 85-95-105-110 f(1)-110-115-120
2a. 85-85-90-95f(2)
2b. 155
skipped strength
conditioning: subbed 3 rds with 115 push-jerk
2:11+12
2:12+8
2:53+8
BBG
1) snatch at 75#
2) halt dl @ 145#
3) drop snatch @ 85-85-85-90 (failed once)
BB TGU w/ 45# bar
COND
Total working time= 2:47
:50, :55, :57, :57
C2B PU: 15 (hAnd slipped)-25-24-21
Good training session today.
I did squats today – my strength fell off a few weeks ago and am trying to get it back up.
Squats –
295 -5
325 – 3
315 – 5
305 – 5
BBG – 135×4 – 145-155-165 – I think I can get 175 soon.
Not impressed with how i did on the rest. GH’s TGU’s and drop snatch.
Conditioning later tonight. its gonna suck.
Conditioning –
1:10/20
1:00/20
1:04/20
1:05/20
First two rounds werent to bad, last 2 killed me. I had to fight for every pullup.
7 x 2 Snatch from high blocks 135/145/155/165/175/185/195 (f on 2nd rep)
1a) 255 for all sets
1b) 95/115/125/140 (f on 3)
Strength: only 3 sets of each due to time
3×8 Partner GH
3×3 BB TGU 65/75/75
Conditioning:
Working time: 5:30/ c2b 20/11/7/4= 42
Time include time doing C2B pullups
1)95,115,115,115(f),115,115,125
2a)135,155,185,185
2b)75,95,115(f@3),115
1a)bw on makeshift gh
1b)45
cond
6:13-39
1:40-10
1:28-11
1:28-9
1:37-9
kept screwing up on double unders
BBG:
1.) 115,115,125,125,135,135,145
2a.) 205,205,205,205
2b.) 65,85,95,95
Strength:
1a.) 45,53,53,53
1b.) 33,33,33,33
Conditioning:
2:19 2:30 2:50 3:07
12 10 10 11
BB Gymnastics
1) 1×2 @ 115#, 1×2 @ 125#, 2×2 @ 135#, 3×2 @ 145#
2a) 4×3 @ 195#
2b) 4×3 @ 115#
Conditioning
4:15/51 (0:54/17, 1:01/15, 1:14/10, 1:06/9)
BBG:
1) 75×2, 80×5
2a) 185
2b) 95 (heave snatch, this is the weight i had to work with)
Strength:
1a) 12.5 # db
1b)45# BB (yay!! i couldnt get this last week!)
Cond.:
1:33, 1:30, 1:30, 1:22
5 C2B for all rounds
BBG:
1) 95, 115, 115, 135, 155, 155, 155
2a) 225
2b) 135
1a) 25 Heavy and ugly
2b) 25lb All but 4 reps did BW. All heavy and ugly.
Cond:
Around 8 minutes
all barbell unbroken but second set did 5 & 5
32C2b 8 each round
TOUGH workout!
175×4, 180×3
265
135
BW GH raises
55# bb tgu
1:06: 12
1:36: 10
1:51: 11
2:17: 8
On vacation had to modify b/c no CF gym in Roswell, NM.
BBG:
1) Snatch 7X2@155#
2a) 225#
2b) 95#-115#*3
Strength:
1a) Good Mornings@135#
2a) Strict T2B
Conditioning:
Not sure of times 1:00 to 1:45 ish
7 strict C2B each round 2 rounds pronated 2 rounds supinated
BBG:
1) 165
Strength:
1) 160, 175
2a) 160 for 4 sets, 155 for 1 set
2b) 175
Conditioning:
6:16
Don’t have a yoke so I loaded a bar at 185# then hung 20#dbs on each end of the bar with rubber bands for total bar weight of 225#. It was pretty unstable, but I could have done it with more weight.
1) 135, 165, 175, 185×2, 195, 205-missed a few then stuck it
2a) 235
2b)135- felt good
modified tgu
65,65, 75- trying to be consistent
conditioning:
3:25
c2b- 41
Subbed hang snatch (no bloks) 7×2
135/140/140/145/150/150/150
Halting snatch dead 4×3
185/205/225/225
Drop snatch 4×3
95/95/95/95
Weighted strict gh raise 4×8
10/10/10/10
Bb tgu 2×3 instead of 4 (time)
65/75
Metcon
Total working time: 4:59
Total reps 46
Correction: Metcon 4:49
55/1:01/1:15:1:38
14/15/8/9
BB Gymnastics
1) 95-115
2a)245
2b)115
Strength
1a)10
1b)55
Conditioning
2 rounds completed
BBG:
1) 115, 115, 115, 120, 120, 120, 125
2a) 185, 195, 200, 205
2b) 95, 95, 100, 105
Strength:
1a) 55#
1b) 70, 70, 65, 65
Conditioning:
10:23-48 C2B pull-ups
14-12-11-11
BBG:
1.) 175lbs
2a.) 185lbs
2b.) 115lbs
Strength:
1a.) 65 lbs
1b.) 40 lbs
Conditioning:
Did my box’s conditioning:
-Run 1000 meters
-30 HSPUs
-Run 500 meters
-20 HSPUs
15:40 Rx’d
M/F/S: 3/3/4
BB GYM:
1)95×2, 115×5
2a)135,155,165×2
2b)45,65
Strength:
1a)Good Morning instead no GHD. 135,155,185×2
1b)45,65,55×2
Conditioning:
1:05 / 12
1:18/ 10
1:25/ 10
2.14/ 9 Broke down this round, DU 30+20, PJ 4+4+2 all other rounds DU unbroken, PJ first round UB rounds 2,3 5+5
2/5/8 5 due to florida fucken humidity plus was inside Station apparatus bay, even hotter. 8 knee pain was unbearable i guess its time to se a orthopedic doc
1) 95 115 115 115 115 115 115
2a)185 225 275 275
2b)95 95 95 115
1a)bw
1b)45 45 55 55
15:00 37
1) 95 115 115 115 115 115 115
2a)185 225 275 275
2b)95 95 95 115
1a)bw
1b)45 45 55 55
18:20 18
All #’s
BBG:
1.) 135, 145, 145, 155, 165F, 165, 165
2a.)225, 275, 275, 275
2b.)115, 115, 135x2F, 135
Strength:
1a.)35, 40, 40, 45
1b.)65, 65, 67, 70
Conditioning:
11:30 + 81
7/26/12
WOD 120618
BB Gymnastics
1) 7X2 Vertical Snatch off High Boxes; 60s rest – worked up to 187lbs
2a) 4X3 Halting Snatch Deadlift; 60s rest – 235, 255, 255, 275lbs
2b) 4X3 Drop Snatch; 60s rest – 95, 115, 125, 135lbs
Strength
1a) 4X8 Weighted “Strict” GH Raise; 60s rest – BW, 10, 15, 10lbs
1b) 4X3 BB TGU; 60s rest – 65, 65, 75, 75lbs
Conditioning
4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.
ME UB C2B Pullups
*Rest 1 minute before starting next round.
Times(sec): 54/60/50/68
Reps: 20/13/13/15 (regular kip)