You ever have one of those times when you just don’t got it?
Please watch the demo videos. They will un-fuck whatever you’re doing wrong, or you just suck.
Yep, this is cool, and a clear sign the Aussies are smarter than everyone.
WOD 120619:
BB Gymnastics
1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side
Notes: Complete both Cleans, then one Push Jerk after the second Clean.
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 120515
2a) 5X3 Push Press – heavier than last week, rest 60 sec.
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
Conditioning
3 rounds for time of:
50′ Yoke Carry 300/200#
25 Burpees
Maybe I’ll find a 300# bloke to carry tomorrow.
You serious right now with the magazine cover? Nice!
the pictures are backwards tho. the dude should be the little one and tits magee should defiantly be the bigger one. seeing “mens” magazines like this make me think the average male population is either bi or gay
If we don’t have a Yoke, is carrying a Barbell on our back a good modification? Any other suggestions?
thats what i was thinking, but loading it so that it is hard but i wouldn’t drop it because picking it back up probably wouldn’t happen.
oh and the Aussies don’t have it all right, there still training for marathons, i didn’t even think there was that much road out there unless there just running i circles for hours
Throw some chains on it too.
To sub for a 315# yoke, we used a 225# BB with 24kg KBs hanging low from either side by a few elastic bands. Worked pretty well to simulate the instability of the Yoke.
Side note — 5000 likes, eh, Rudy? nbd.
We hung the plates from chains. It seemed to work really well. We went from a rack 25 ft then turned around to go back to the rack. Unstable as hell… Probably yoke-like though.
No jerk box plans? I was looking forward to starting on these today. Guess I’ll just google that shit…!!!
Sweet looking day though, really feeling the volume of the lifts taking effect.
I’ve lightened up on the quick lifts to keep fast and smooth and progressing only when I’ve nailed at least a 9 out of 10 lift.
If you don’t have a yolk, just give Epic’s mom a piggyback ride.
FACE…….
Drywall’s mom told me to call her “hammerbreath.”
haha
Now I’ve seen that Klokov video before but did anyone else notice there’s ping-pong table behind him? Apparently we’re missing something here….fucking table-tennis.
CFM has a Ping Pong Table….Mostly for beer pong….:(
Hey who are we to assume it’s not for beer pong? A Klokov v Chigishev beer pong showdown is video I’d watch.
Strangely the first thing I noticed in that video.
Apart of that very important fact, ridiculous lift there!
out of curiosity, does anyone know what workout they featured in the magazine?
Out of curiosity, have you ever posted a time or a load?
out of curiosity, yes- twice. if you have some sort of issue with that, feel free to get over it.
No specific workout featured. Chad just put together a simple “beginners” CrossFit workout for the magazines readers – push-ups, sit-ups, runs and the like.
F*** yeah! Aussies in the top 10 this year!
If you don’t have a yoke, here is a decent, yet ghetto solution. Take your ring straps, put the weight on them, strap them to your barbell – http://i115.photobucket.com/albums/n282/ocrisferrumgorilla/DSCF1798.jpg is a *general* idea of what it will look like. I don’t know if the weight should stay the same or not since the swinging adds a TON of extra instability, but I’m going to try it at the rx weight and go from there. As it stands right now, I’m just going to thread my plates through the straps, won’t exactly sit flat, but I’m not too worried about that.
Hope this helps someone.
That’s a pretty excellent solution. Thanks.
Conditioning first today – Strength in the PM:
5.23 — Went 315 on the Yoke (35’s on each leg + 175lb Yoke), could’ve handled way more.
Man it’s nice doing conditioning when its only 85 and 40% humidity, compared to the 95 and 70% later today.
Strength:
BBG: Worked up to 255 – Cleaned both times, couldnt get either Jerk…My PJ sucks
BS: 3 x 5 @ 280, 2 x 5 @ 300
1a) 205, 225, 235, 255, 255 (Had to break it 1 and 2, almost passed out after the first)
1b) 185, 215, 225, 235 x 2
Reverse A and B on the bottom portion
I used a SSB + chains as a substitute and it worked well. Definitely not as safe as a Yoke though, despite the name…
Does anyone know of gyms in the Portland OR area that follow the Outlaw Way?
Had 1 of those days today actually…
2 Cleans, 1 Jerk: 190, 195, 200, 205, 210, 215 missed 2, then got 2, 220, 225 failed, then got 2 with some anger and missed the jerk out front. Struggled with getting speed from high position after slowly setting up. Last 2, I just exploded through the bar and… what do you know, that shit worked! Did some extra work, but it was worth it.
Back squats: 3 x 5 @ 255, 2 x 5 @ 280#
Flipped order of FS/PP
FS: 205, 210, 215, 220, 225 x 2 + Fail… Still almost pass out at bottom of some.
PP: 155, 160, 160 x 2 + fail x 2, 160, 160. I will get past this weight.
Have to do conditioning later… again. Have to bring pillow next time.
Conditioning this morn after coaching. No time to dig yokes out from behind stones and kegs, so went with farmers carry (150#/hand) across a 60′ room.
4’59” Surprised myself on this 1. Maybe I should have thrown a red herring into my WSOE Open Workout 1.
WOD 120619:
BB Gymnastics
1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – Brant 205# Kat 95#
Strength
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% –
Brant 3×5 215# 2×5 235# Kat 3×5 120# 2×5 130#
2a) 5X3 Push Press – Brant 225# Kat 120#
2b) 5X3 Pause Front Squats – Brant 225 Kat 130#
Conditioning
3 rounds for time of:
50′ Yoke Carry 300/200#
25 Burpees
Brant 320# Kat 220#
Did not time, but fast.
BBG:
165 x 2, 175 x 2, 185 x 3 (2 x fail on Push Jerk)
Strength:
BS: 215, 230
2a) 195 x 2, 200 x 3
2b) 145, 155 x 3, 160
Conditioning
35# plates on our yoke rack, felt pretty easy
6:12
m/f/s – 3/3/2
BBG
1)185
Strength
1) 235×3, 250×2
2a) 215
2b) 185
BB Gymnastics
Couldn’t watch demo from mobile device and couldn’t find anything on youtube. So I probably just made some shit up on a whim of what I thought they might be.
From the high-hang (just below hips), little to no knee bend, just explode upward keeping legs straight as possible and quickly drop under for the catch. +1 Push Jerk
155lbs for all sets -Again I have no clue if I was even the ballpark but fuck it whatever.
Strength
1) 250, 265
2a) 155 all sets
2b) 225 all sets
BB gymnastics
1) worked up to 215
strength
1) completed my squats
2a) worked up to 185
2b) worked up to 195
conditioning
4:50 rx
BB gym:
1) worked up to 145. Cleans were off. 15lbs less than last week
Strength:
1) 185,185,200,200
2a) 120,125,130,135,145
2b) 165,175,180,180,185
Conditioning:
5:00
MFS – 1/3/2
BB Gymnastics
Skipped to the let the hole on my left hand heel.
Strength
1. 265, 265, 265, 280, 280
Switched begrudgingly back to low bar. Using my old low bar 3RM of 350
2a. 180, 180, 180, 180, 180
2b. 225, 245, 255, 255, 265
Conditioning
5:44
Subbed a 230 lb barbell with 35 lb KB’s on each sleeve to get me to 300.
When I saw this blog, I was curious yet frightened because I thought you’d be talking about benching old abandoned cars, making turtle bombs, climbing trees and other things in the forest to keep in shape while being an “outlaw” on the run. I thought :”how in the hell are they getting the internet connection?!” Luckily, it was none of those things. The turtles will live to see another day, my friends!!! 🙂
WTF are you talking about?
Nonsensical broad is nonsensical.
For real……I wouldn’t be talking like that with a posted pic of my face.
I’m talkin’ about how an actual Outlaw would work out… duh. “Why you so sweaty?!”
What the fuck is a turtle bomb?
I believe the turtle bomb is a breaking bad reference. see, there was this turtle walking around in the desert with a snitch’s severed head on it’s back. when the dea agents came over to investigate…KABLAAAAM!!! turns out the head was full of some type of high powered explosives. turtle bomb.
Okay this made me lmao because I don’t watch breaking bad, but Ken is exactly right!
BB- 205 felt slow
1) 295*3, 315*2
2a) 195
2b) 225
Conditioning: 5:04. 315# barbell- hung two 70# KBs from bands. Burpees slow and painful.
2/4/2
BBG:
up to 160
Strength:
1) 160/175
2a) 135-140-145-150(f)-145
2b) 135-140-145-150-155(2)
Conditioning:
rack = 305
8 min
BBG
Up to 185, failed jerk at 195
Strength
1) 225/240
2a) 135, 145, 155, 165 (F3), 165 (F2)
2b) 195
Conditioning
Bar with 225lbs + 2 45lb KB’s hanging from bands on either side of bar
7:50
BBGym:
135, 145, 150, 150, 150, 150, 150
Strength:
1) 210/225
2a) 135 all sets
2b) 155, 165, 165, 165, 165
Conditioning:
7:00
M/F/S
2/3/4
WOD 120619:
BB Gymnastics
1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec.
1) 134, 2) 154 (tough to clean from hip), 3) 154, 4) 154, 5) 154, 6) 154, 7) 154 (really had to jump hard to stick it)
Strength
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.
1) 199, 2) 199, 3) 199, 4) 209, 5) 209
Notes: Percentage is based off of 120515: 263
2a) 5X3 Push Press – heavier than last week (169), rest 60 sec.
1) 164, 2) 164, 3) 169, 4) 169, 5) 169
2b) 5X3 Pause Front Squats – heavier than last week (194, f x 2), rest 60 sec.
1) 184, 2) 189, 3) 189, 4) 189, 5) 189
Conditioning
3 rounds for time of:
50′ Yoke Carry 300/200# (subbed 100′, 185# front rack carry)
25 Burpees
6.52 (2.17, 2.22, 2.12)
Mariana:
1a) Push press 5 x 3
1) 64, 2) 74 (f x 2), 3) 69, 4) 74, 5) 79 (f x 2)
1b) Pause front squats 5 x 3
1) 114, 2) 114, 3) 119, 4) 124, 5) 129 (f x 1)
3 rounds for time:
20# overhead db carry, 100′
25 burpees
9.49
BBG:
80Kg-90Kg
Strength:
1) 105Kg/120Kg
2a) 80Kg-82.5Kg
2b) 100Kg
Conditioning:
6:18 – subbed 140Kg barbell.
MFS
222
BBG
1) 2x Cleans + 1x Power Jerk from blocks 2×235, 2×245, 2×255, 1×265
Strength
1) BS based off 365 3RM
2a) PP 185, 195, 205, 215, 220 (3RM PR)
2b) Pause FS 225, 235, 245, 255, 265
Conditioning
3 rds
400m Run
21x Pushups
12x KB Swings (2 pood)
1/1/1
BP … great “All Over the Map” feature on the Games site
BBG
105×2/125×5
Strength
160×3/165×2
2a) 135/140/140/145/150
2b) 135/145/145/150×2 (brain fart – forgot the pause)
Conditioning
9:54 subbed 225# barbell
BBG’s – 155,185,205,215,220,225,230(1 rep/no jerk)
Strength
Squats – 205,220
2a) 160
2b) 200
Conditioning
05:10
BBG 110# shoulder sore
STR 1. 210, 224
2b 185, 205×2,195,195,200
COND 205+40#kb with turn around 9:55
Clean was off knee height boxes — 185,185,185,195,205
Back Squat — 220 and 230
Push Press – 165, then 160
CFG data:
SP:
BBG: worked up to 104 (missed a few jerks)
BackSquat: 116, 124, no misses
Strength:
-PushPress: worked up to 100kg
-FSpause: got 120 for two, then backed off to 110 for the rest
Conditioning done with 300# on barbell. No time.
CALEB:
BBG: 140, or 145
BackSquat: 200+ (not sure of actual number here)
PushPress: 110, 120+
FSpause: 130-150
Conditioning done 300# on barbell; no time.
ADAM:
Injured hip.
1)115,135,135,155,155,155,155-felt slow- these were for some reason harder to get to position than the snatches from the same hight.
1)185,205
2a)155
2b)185
cond)7:29 @115bar w/2 70lb kb hanging from bands
BBG:
125-125-130-130-130-135-135
Strength:
1) 150-160
2a) 115
2b) 135
Conditioning
7:12
130# barbell with 35# kb’s hanging on each end
BBG:
185
Strength:
1) 205, 245
2a) 185
2b) 225
Conditioning:
None
BBG: up to 185
Strength: 250, 265 for squats.
2a) 155, 165, 165, 175, 175
2b) 225
Conditioning:
Walked a 300# BB. 5:12.
BBG – worked up to 2 sets @ 235
BS- based off 335. 250, 270
PP – last sets @ 225
FS – last set @ 225
No time for cond today.
BBG: 185, 205, 205, 225, 225, 245, 245
Conditioning: 7:33
Not sure wtf is wrong with me….It was 31 C today, 41 with humidity….. and I couldn’t stop working out. Have a local comp on Saturday so today is the last big day.
BB Gymnastics
185
215
235
245
255
Left it there. Really hard to get a good pull with blocks at that height.
Tested out Event 1 from the comp this weekend
400m run with 50# sandbag (I used 80#)
21 KB thrusters, 24kg (right arm)
12 Pullups
400m run with sandbag
21 KB thrusters, 24kg (left arm)
12 Pullups
400m Run with sandbag
21 KB swings, 24kg
12 Pullups
14:25 – heavy sandbag in the heat was death. WIll be much faster with a lighter sandbag and in the morning
then…..
Outlaw Conditioning
3 Rounds
50′ Yoke carry, 305#
25 Burpees
4:40
then…..
25m Yoke Carry
405#
445#
then….
10-8-6-4-2
Parallette HSPU, 2″ defecit, 26″ width
KB swing, 44kg (96#)
Ball Slam, 20#
4:51
then….
Handstand walk
3 x 40-50 ft
MFS
1/3/2
BBG: 90kg, 90, 95, 95, 100, 100, 100
BS: 120x5x3, 128x5x2 bumped my % this week, was just too easy. Will base off 160kg 3RM now.
PP: 90, 90, 95, 100, 100 Did 100 last week as well. Overall volume was much higher than last week though.
FS: 110, 110, 110, 115 PR, 115
Conditioning: 7:16
Made a yoke out of a squat rack by flipping the clip upside down. Real yoke would be better but it worked.
Big thanks to Jeff Binek for letting me throw weight around with him.
BB gym – 185,205,225,235,245,255,255
Back Sq – 280,300
pause front squat – 255,275,285,300,300
Push press – 185,215,240,250,265 *failed 3rd rep
Cond – 5:14 @315
Always welcome – you were a beast on those Pause FS, it was great to have someone to push me on those weights, never would’ve hit 255 for two sets on those without you going so far above me! Thanks man
BBG: 205, 225, 245f, 245, 255f, 255, 270f
Strength: 310, 330
PJ 175, 185, 205, 225, 225
FS 205, 220, 235, 255, 255
Conditioning: 5:06
bbg 135×4, 155, 165, 175
strenf:
1 280, 300
2a- 230
2b- 245-255-265-275-285
cond: 9:25. I hung the 24k off the barbell with rubber bands a la Hoggan. – Was I supposed to do that or just a chain or something? rubber band def made it harder.
BBG:
1.) 135-155 (Knee was bugging me)
Strength:
1.) 265,265,265,275,275
2a.) 155,165,165,175(pr),175
2b.) 225,225,225,225,225
Conditioning:
7:30
BB GYM
Did Power Clean.
90kg all sets.
STRENGTH
Subbed Back Squats for Bench Press.
3×5 – 97,5kg
2×5 – 105kg
Only did the Push Press, no Front Squats.
5×3 – 80kg
CONDITIONING
No Yoke, so I subbed a 100kg barbell with a hanging 16kg KB on each side (elastic band). That shit swings while turning.
6:50
BBG: 195,205 but missed push jerk
Strength: back squat 3×5 265,2×5 285
PP:165
FS: 215
Conditioning: w/225#bb and kb on each side
6:34
1) BBG: 225
2) Back Squat: 275/295
3a) PP:155/185
3b) FS: 225
Cond: 5:38.
BB Gymnastics
1-205 x 1,225 x 6
Strength
1-265,265,265,295,295
2a-185
2b-225
Conditioning
-Subbed 300# barbell carry.
-5:50
BBG
175x2x7
Str
265x5x3,280x5x2
a) pp 165x3x5
b) f squat 245x3x5
Cond
5:35-used 300#bb
3/5/7
BBGym:
95,135,145,155,165,175,185
Strength:
1) 270/285
2a) 135,145,155,175,190
2b) 155,195,210,225,235
Conditioning:
5:43
BB Gymnastics
1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk
255
Strength
1) Back Squat: 3X5 @255 , 2X5 @ 305
2a) 5X3 Push Press – 205
2b) 5X3 Pause Front Squats – 275
Conditioning
3 rounds for time of:
50′ Yoke Carry 365#
25 Burpees
7:04
Forgot to post yesterday, Oh well
BBG:
1) 225, 225, 235, 235, 245, 245, 255
Strength:
1) 275, 275, 275, 295, 295
2a) 205, 230, 230, 230, 230 (fail on 2nd rep)
2b) 255, 255, 255, 255, 255
Conditioning:
Used Hoggan’s suggestion:
Loaded up a bar with 205, then hung 2 53# KB’s off side with elastic bands
time: 7:02 (I suck dick at burpees)
Oh and I will cock punch Rudy if he makes me squat again tomorrow. I feel crippled right now
BBG
1) 185, 195, 205, 215, 225 shut it down here, trying to baby the collarbone right now. Aka sand in my vagina.
Strength
1) 285×3, 305×2
2a) 205, 215, 220(2), 215×2 weak sauce on these today
2b) 235, 245, 255, 260, 265
Conditioning
Yoke sub – 225# BB + 2-35# chains & 2-70# KBs(300# is for pussies)
5:46
WOD 120619:
BB Gymnastics
1) 157-157-157-160-166-171-177lbs.
Strength
1) 216 & 229lbs.
2a) 160-160-160-166-171lbs.
2b) 185-190-196-196-201lbs.
Conditioning
5:48 (subbed 249lb. Barbell Carry)
BBG
135,135,145,145,155,155,165
Strength
1)240,240,240,255,255
2a) 135 all
2b) 135,155, 185, 195, 205
Conditioning
Sub 100 foot 91# each arm farmer carry
25 burpees
8:35
BBG
7×2 vertical clean off high boxes + 1 push jerk
135-165-185-205-205-215-225
Strength
low bar BS
3×5 @ 250
2×5@ 265
2a.pause (3 sec) front squats 5×3: 185-195-205-215-215
2b. PP 4×3 : 155
Conditioning
3 rounds:
50′ yoke walk @ 300#
25 burpees
6:07
BBG:
135-145-155-165-175-185-185
Strength:
3 sets @ 205
2 sets @ 220
2a.) 135
b.) 165
conditioning:
no yoke. subbed loaded barbell walks up and down a short hill + the burpees
BBG: 135, 155, 165, 165, 185, 185, 195
Struggled w/ footwork a bit, but felt pretty good. Thanks for the videos Rudy.
Strength:
3 sets @ 295
2 sets @ 315
2a.) 185, 195, 195, 205, 205
2b.) 195, 195, 205, 205, 205
Conditioning: 6:55
2/3/3
Barbell Gymnastics:
Skipped
Strength:
1) 3×5- 150lb
2×5 -160lb
*Felt easy today … A little bit more climbing to do to hit my old 3RM #s
2a) 110 – 115 – 120 – 125 – 130lb
*Guess that means my 1RM is no longer 130lb.
2b) 125 – 135 – 140 – 145 – 150lb
*Easy
Conditioning:
Subbed 200# BB Walk
7:49
*Paced burpees a lil bit too much. SLOW!
bbg: 165×2, 175×2, 165×1, 135×2-form sucked on the pulls today at 175 so I lowered weight
strength:
1) 3×5 @ 245#, 3×5 @ 260#
2a) 165#x4x3, 175x1x3
2b) 225# all sets
Conditioning:
4:19
1) worked up to 215 failed 225
Back squat 255, 275
2a) worked up to 205 for one failed rep 2
2b) worked up to 225 got em all
Conditioning (195lb BB plus two 55lb kb on bands)
8:06
Fuck me I just realized I did four rounds after looking at all the other post wondering why the hell I was so slow! Oh well good work lol
BBG: 115, 125, 135, 145, 155, 155,160
1. 180 3×5, 192 2×5
2a. 120, 125, 130, 135, 140
2b. 135, 145, 150, 155, 160
Conditioning: 4:55 w/205
1) 205 slow elbows
Strength: 255, 275
PP: 185(idiot) 165×4
Ran out of time for FS and conditioning
BB: 55 – 60kg
S1: 67.5kg, 72.5kg
2a: worked up to 55kg
2b. worked up to 60kg
No conditioning, hopefully later
BB G:
1) 135
Strength:
1) 290, 305
2a) 135
2b) 185 (2 sec.)
Conditioning:
Used a barbell and 2 racks across the gym from each other.
9:28 rx weight.
No bb gym
1) 235 and 245. Based off 305. Too lazy to put 2.5’s on.
2a) 205
2b) 225
Same as last week except I did all sets.
Conditioning
Used 205 BB with 53lb bells on each side.
Shadiest workout I’ve ever done.
7:13
4/2/2
BBG – 135, 155, 175×2, 185×2, 175
1) 3×185, 2×205
2a) 165×5
2b) 185×5
Conditioning:
7:20, did farmers carry with 2x 2 pood kbs, equipment wasn’t available for 300lb carry
BB Gymnastics:
1) 135,145,155,165,175,185,195
Strength:
1) 3×5 @ 225, 2×5 @ 235
2a) 135, 155×2, 165×2
2b) 135, 145, 155, 165×2
Conditioning:
8:19 (subbed yoke for 190# sled drag sprint, 50′)
BB Gymnastics
1) 125, 135, 145, 155, 165, 165, 165
Strength
1) 3X5 @ 210#, 2X5 @ 235#
2a) 185, 190, 195, 200 (2), 185 (2)
2b) 135, 145, 155, 165, 165
225
245, 265
175
205
6:08 rx
In Roswell, NM at the local mom and pop gym so my implements were less than desireable. That being said they did have 385lbs of bumpers and a platform ( I think I was the first person to use them).
BBG:
Clean+Tall Clean+Push Jerk X7 -155#-185#-205#*5
Strength:
1) 3X5 @ 295#, 2X5 @ 315#
2a) 185#-155#*4
2b) 225#*3, 245#*2
Conditioning:
Had to just come up with something here, I really only had my little space on the platform to work with which had a pull up bar on the rack.
3rds:
5 thrusters@95#
10 T2B
15 Burpees
6:32
back from vacation
bbg: worked up to 195
strength
1) 3×5 @ 275, 2×5 @ 295
2a) 185
2b) 185
conditioning
7:00 rx
for yolk carries used a barbell with 135 on it, then put on 55# kbs attached with green bands and 35# kbs attached with blue bands. so it was actually 315# but not a yoke
BB Gymnastics
1)135,165,175,180,185,190,200
Strength
1) 240×3,260×2
2a) 165,175(1rep),170,175
2B) 170,175,180,185,180
Conditioning
6:31 (255Lb BB) too light but Burpees were the slowest I’ve ever done.
1/4/3
BBG:
C&J – collarbone issues. had to skip.
Strength:
Back squat – 250x3x5, 270x2x5
Push press – 135,155,175,190,205
Pause FS – 135,185,215,235,255
No conditioning for time. Will make up tomorrow.
BB G:
1) 80kg
Strength:
1) 94, 100
2a) 75
2b) 80
BB Gymnastics
1) 60kg, 70kg, 80kg, 85kg x 4 x 2
These felt strange starting so high up my quads. I don’t like this exercise – but that’s precisely why I should practice it more! All reps completed easily enough though.
Strength
1) 135kg x 3 x 5, 145kg x 2 x 5 – Felt good.
2a) 100kg x 5 x 3
2b) 120kg x 5 x 3
All this strength work felt pretty good. The only grievance was dropping the pushpress’s back to my shoulders after each rep – My elbows didn’t enjoy the movement at all.
Strength was good tonight.
Conditioning
It was raining really hard by this point and my carport wasn’t providing very adequate shelter. I don’t have a yoke or bands so I decided to flag the yoke carries and just do 75 burpees for time inside.
75 burpees for time – 4:52.
Quite a crap time really, but I’m happy I beat my goal time of 5 minutes.
Broken up – 25/5/5/5/5/5/5/5/3/3/3/3/3.
I freaking hate burpees!
I’m feeling pretty good about tonights work.
Strength
◦Back Squat 7 x 3 reps @ 85 kg/187 lbs
◦Push Press 5 x 3 reps @ 55/121-60/132 (2+1 reps)-55/121-55/121-55/121 kg/lbs
◦Pause Front Squats 5 x 3 reps @ 65/143-70/154-75/165-75/165-75/165 kg/lbs – rest 60 sec.
Will do BB gymnastics (access to boxes) + conditioning tomorrow
bbg
185, 205, 215, 225, 235, 245, 255
strength
1)280, 280, 280, 300, 300
2a)165, 175, 185, 195, 205
2b)165, 175, 185, 195, 205
cond
7:14 subbed famers walk #165 each hand for yoke
Cleans: 133# for all sets. Last week I worked up to 168#-don’t know what my deal was this time.
Backsquat: 173#, 183#
Push press: 138# all sets
Pause front squat: 163# all sets
Had to kill some time before conditioning so I practiced skill work:
Hspu skill work: 10,9,8….1 with a min rest btw sets
Conditioning: 6:39. Went too slow on the burpees. Used bb with 45’s and hung off 35# kb on each side (205#)
Clean/Push Jerk: 115,115,135,135,155,155,175
Back Squat: 205×3, 215×2
Push Press/Pause Front Squat: 135×5
Vertical clean + 1 jerk (hang clean, no blocks at globo gym or bumper plates)
7×2: 135/155/165/175/185/185
Back squat based off 3rm: 3×5 75% 235
3×5 80% 255
Push press 5×3: 160/165/175/185/195
Pause front squat 5×3: 185/195/205/215/225 (2/1 f)
Performed at 24hr fitness no Metcon done. Out of time 🙁
BB Gymnastics:
155-155-155-175-175-175-175
Strength:
1) 240×5-240×5-240×5- 255×5-255×5
2a)155×3-155×3-155×3-155×3-155×3
2b)210×3-210×3-210×3-210×3-210×3
Conditioning:
Completed in 6:49 with yolk
BBG: 70, 75, 75, 80, 80, 80, 85
Strength: 120, 120, 120, 127.5, 127.5
Conditioning: 8:30 Prowler push instead of yoke.
BB Gymnastics:
105-115-125-130-130-130-130
Strength:
1) 180, 195
2a)95-105-110-115-120
2b)115-135-145-150-155
Conditioning:
6:30 with 130# loaded barbell and two 35 lb KBs on the sides with bands.
BBG –
185-205-205-205-205-205-205 – 205 felt hard at first and then i got some good technique in there but pulling from blocks that high at first was very hard for me.
Strength –
Squats – yesterday
Push press – 185-195-205-205-205
Front squat – 205-205-205-210-215 – felt much better than the last time.
Conditioning –
7:25 Rx’d
BBG:
1) 95, 115×4, 105×2
Strength:
1)140, 150
2a)115
2b)125
only did 4 rounds, this was off today. failed last rep of PP at 115 which is lighter than what i did last week! (i hope im just tired from comp on sat.)
Cond.:
6:06 (used BB w chains and kb)
BBG:
1a) 3 sets @ 115#, 7 sets at 120#
1b) 225#
Strength/Skill:
1a) 5/2, 5/1, 4/1, 4/2
1b) 35#, 40#, 45#, 50#
1c) 30# DB
BBG:
Clean at Thigh-Worked up to 185. Just really working on shrug instead of weight.
Back squat
275 5×3 & 295 5×2
1A) Push Press 5×3 = 210 went heavier than last week but failed on the 3rd rep on all but the first. Need to stay here.
1B) Front Squat 5×3= 210, 225, 225, 225, 225 (too easy need to go up)
Conditioning-
3 Rounds Yolk I think I accidentally did 345 on yolk felt heavy and slow. Burpees steady but slow. 9:32.
BBG:
2×135, 5×145
Strength:
1. 185, 205 — Clawing my way back from injury (officially lateral meniscus tear)
2a. 2×145, 3×150
2b. 2×145, 3×150
Conditioning: Workout in “globo-gym”, so best sub for yoke w/out getting kicked out was 75′ of 75# db farmer’s walks
6.54
bb gymnsatics
195×4 200 205 210
strength
1. 275 295
2a. 165
2b. 225
BB Gymnastics
1) 2×2 @ 205#, 3×2 @ 215# (Failed Jerk on Second and Third), 2×2 @ 205#
Strength
1) 3×5 @ 225#, 2×5 @ 240#
2a) 1×3 @ 175#, 1×3 @ 185#, 1×3 @ 195#PR
2b) 1×3 @ 195#, 1×3 @ 205#, 1×3 @ 215#
Conditioning
5:42 – 315# Yoke Carry
AM
BB Gymnastics
1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – 60kg, 2 @ 80, 2 @ 100, 2 @ 105, 105 F @ 2nd clean
Strength
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – 3 @ 112.5kg, 2 @ 120kg
PM
2a) 5X3 Push Press – 70, 80, 90, 95, 95kg
2b) 5X3 Pause Front Squats – 90, 100, 110, 110, 110kg F @ 1
Conditioning
3 rounds for time of:
50′ Yoke Carry ~136kg
25 Burpees
8:45
Yoke made up of 40kg bar with 24kg KBs hanging off bands and 24kg KBs hanging off martial arts belts (4 KBs a side) = ~136kg
Done with 2 squat racks, pick up walk across gym put down, turn round… 3 lengths per 50′
BBG 205/225/245/255/265/275F/275F
BS 3X320 2 X 340
B1) 205/215/225/235/245
B2) 265/265/285/295/295
CONDITIONING
315 YOKE 7:49
BBG: 115/125/135/145/145/145/145
BS: 3×5 137.5 2×5: 147.5
2a) 135/140/145/145/145
2b) 135/140/145/145/145
no conditioning
Split this over 2 nights because my knee was bothering me from the Snatch pulls on Monday (I think I was letting my knee come in on the pulls)
BB Gymnastics: 90×7 -kept them as power cleans because of knee
(Then did Monday’s conditioning)
The next night:
BS: 111×3, 121×2
2a) 85
2b) 105
cleans and spilt jerk @ 135#
back squats: 165# and 175#
push press and pause fr squats @135#
BBG
185#, 185, 195, 195, 205, 205, 205
Strength
1) 235, 235, 235, 255, 255
2a) 155, 165, 165, 165
2b) 185, 195, 195, 195
BB Gymnastics
185/205/205/215/225/215/215
Strength
1) 240/255
2a) 155/185/185/185/205
2b) 185/185/205/205/205
Conditioning
Didn’t do, had the shits
BBG:
1.) 205lbs
Strength:
1.) 235lbs/250lbs
2a) 5X3 Push Press – heaviest possible, rest 60 sec.
1.)155×3
2.)175×3
3.)195×3
4.)215x(fail on 3rd rep)
5.)215x(fail on 2nd rep)
2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.
1.)155×3
2.)175×3
3.)195×3
4.)215×3
5.)220×3
Conditioning: did box’s conditioning
MFS: 3/3/2
135 135 155 155 165 165 175
225/245
2a)185 185 185 185 185
2b)135 135 155 155 155
11:48
135 135 155 155 165 165 175
265/285
2a- 225, 235×4
2b- 135×2, 155×4
11:26
All #’s
BBG:
185, 185, 190, 190, 190, 190, 190
Strength:
1.)225, 225, 225
245, 245
2a.)170, 155, 160, 165, 170
2b.)170, 190, 190, 190, 190
Conditioning:
As Rx
(Yoke = BB + Plates hanging on chains)
6:27
7/27/12
WOD 120619:
BB Gymnastics
1) 7X2 Vertical Clean off High Boxes + 1 Push Jerk (60s rest b/t sets)– 215lbs x 2 x 7
Strength
1) Back Squat: 3X5 @ 265lbs, 2X5 @ 285lbs – rest 2:00-3:00 between sets.
2a) 5X3 Push Press – 164, 187, 198(fail), 187, 194lbs; rest 60 sec.
2b) 5X3 Pause Front Squats (3 sec pause) – 245, 255, 255, 255(fail), 245; rest 60 sec.
Conditioning
3 rounds for time of:
50′ Yoke Carry 300/200#
25 Burpees
4:49 Did the yoke carry with a cambered bar loaded up to 305lbs.