So much win right now…
Results from #OccupyStrength South Baltimore:
Josh Courage – 1st place on the Metcon, 2nd place Total in the middleweight division.
Courtney Modecki – 1st place in the Total, 2nd place on the Metcon in the lightweight division.
John Dill & Sean Dunston – 1st & 3rd place respectively on the Total, in the lightweight division.
21-year-old Aussie and 1st time Games competitor, Brandon Swan, with a Split Jerk triple of 130kg (286#). Side note: When I was 21 I was good at shooting a basketball—that was a great life decision.
Today I received this email:
Rudy, yesterday I competed in the Div 1 Next Level Invitational, in Orange County Ca. I Did not train directly for this competition. I am confident that your program is STRONG, so I am sticking to it, just went out for the fun (of course shooting for the win). I ended up standing tall on the podium. 1st place!!! Thanks for your passion in what you do.
-Chad Kibbey
CrossFit Shifted
WOD 120625:
BB Gymnastics
1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
2a) 5X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. DEMO VIDEO
Strength
1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.
Conditioning
21-15-9 of:
OHS 135/95#
T2B
For time.
That’s not Josh Courage, that’s Leonidas.
Roar
Madness!
Actually the occupy strength scoring was messed up. John dill was 2nd place & Sean Dunston was 4th. Alvaro Bustillos was 1st place. Good job to all!!
[youtube http://www.youtube.com/watch?v=QHe1PvKALaY?rel=0&w=560&h=315%5D
rudy r these the drop ins your talking about you’ll see around 50 sec mark
sorry for the song it sucks but they r my fellow canucks.
I was there, they screwed up the lightweight division picture. The bald kid from re Lorton won the lightweights. They actually won all 3 weight classes.
http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=45225
Real results are in that link.
There should be ‘Win Everything’ T’s
agreed; a while back Rudy mentioned making Outlaw shirts and did say that they’d say win everything on them… I couldn’t wear a shirt that said win everything… but I know a training partner that could. 😉
+1
I unfortunately need a shirt that says scale everything :/
Agreed!
I do not have a GHD at my gym. Can anyone help me out? What’s the best alternative for the Strict GH Raise?
google.
there are a ton of hacks out there.
for example. hook your legs under a bench, lean over a yoga ball or another bench. kneel and have someone sit on your ankles go to floor and come up, etc. tons of ways to get it done. got to get creative.
Alright cool, I appreciate it
Hi,
what are we supposed to do to focus on at Vertical Snatch off High Boxes? Just with knee extension (Video 1) or with hip AND knee extension (video 2). Or is it up to us to decide?
Thanks for help,
Max
hip extension, shrug and pull under, The bar is already so high that there isn’t much for knee extension, its very minimal. But use those hips, get tall and pull under the bar.
I would disagree with Travis. From the instructional vid (#1) you are only getting vertical knee extension after you slowly bring your hips to the bar. Unless you want to snatch like a sissy (aka Rudy “Mummy Arms” Neilsen).
Yeah that makes more sense. I was thinking that when you bring your hips to the bar you are kind of closed a little and you pop the hips open with some knee extension at the same time, I am confusing myself more now I will stop talking.
More talking. From the side view you can see Rudy has a closed hip, and he’s popping his hip open, making contact, and exploding into his shrug and pull under. That’s where I was going with my train of thought. I had to go back and watch the video again to see if I was crazy or not.
stupid noob question here – how long should a single rep of the TGU’s take? Once it starts getting heavy, it takes me anywhere from 30 seconds to a minute to complete the lift. And that’s just going up. Are we supposed to lay back down after standing up at the top?
As long as it takes you. It’s heavy,so slow and careful. All the way up all the way down.
Thanks, was just making sure. Wouldn’t be the first time I was doing something ridiculously wrong.
60 secs just on the way up? That I gotta see. Video that shit.
It’s because I’m slow and dumb and have terrible form and will get stuck somewhere trying not to dump the bar/lose balance. I did them this morning, but will knock out a few again this afternoon and video them.
Guess i will continue with the n00b questions:
What is the consensus on using straps? When is the best time to use the and when are they frowned upon?
I have started using them for everything snatch related. Mainly to save my hands. I use them on snatching from the blocks and snatch pulls from the floor. I know to NEVER use them when doing cleans (i know about zach kyrch).
the reason im asking is ive heard differing opinions on the matter. One school of thought from the crossfit side of the house is using straps wont strengthen your grip as much and we dont use straps in wods or competitions.
Second school of thought is fro an oly perspective where you need to lift/feel more weight and shouldnt let your grip inhibit you from that. Also with the volume of lifting it helps save your hands/hook grip a bit.
Now im sure someone will say man the fuck up and just grip and rip but im looking for something a bit more constructive.
Thanks
BP Has answered this before the last time this question came up. We do so much work with the BB both strength work and in “conditioning” (happy drywall?) that your grip will be getting stronger even if you use straps on the majority of the strength work.
BBG
1) 95-105-115-120-125
2a) 185 x 5
2b) 115-125-130-135-140
Strength and Conditioning later.
Strength
GH Raises
Bodyweight – but these are starting to feel better
BB TGU
60 lbs
Conditioning
7:11 @ 125 lbs
Barbell Gymnastics
1. 95, 105, 110, 115, 115
2a. 185 across
2b. 95, 95, 105, 115, 115
Strength:
Skipped
Conditioning: (105# OHS)
10.38
BBG
165lb Vert Snatch
225lb High Pull
195lb Balance.
Strength and Conditioning tonight.
Sam Fariss-4th in middleweight total (1500-same as fucking 3rd place but I’m 5lbs heavier) and top 5 in met-con as well. Following and posting since the end of the open.
Sam! I didn’t know you were following.
had to make a change after the open and seeing how you guys had corey shoot up 50ish spots and i dropped 70ish, made me wish i started it after the hopper. cant wait to see the difference a year makes. plus i have a beard and like jameson, so it seemed like a logical choice.
Rock on Sam!!
BBG
1) 135, 145×2, 155×2
2a) 135
2b) 225
Conditioning
8:56
I have a terrible problem of staying on my toes in the catch position of the snatch and cleans. I can pull heavy weight but being on my toes I tend to dump the weight forward pretty often. Any ideas on drills or work that can be done to work on this? Any one ever had this issue before?
You’ll be able to tell really well with these vertical snatch/cleans what the problem is. I’m guessing you’re pulling the weight while on your toes. Try sitting back on your heels once the bar enters your 2nd pull. This helps swoop the bar. So from the floor you start mid-foot and you lean back onto your heels as you transition. If you still miss forward when sitting back on your heels, you’ll need to post a video cause you have a more serious form issue.
I guess I should specify as well since we’re not doing floor work, you should be pulling all of this box work from your heels since it’s all second pull (tech 3rd pull with the vertical work).
Thanks for the input, I’ll give it a try on the cleans tomorrow.
Snatch up to 145
Snatch pull 245
Snatch Balance 115
GHD 50
Did my gym’s WOD
3 Rounds 1min rest between
Shuttle 50round 1, 100r2, 150yd r3
10 1-arm push press
15 toes-2-bar
20 db deadlifts
done with 50# dbs
8:01
BB Gymnastics
1a) 60kg across
2a) 108kg
2b) 60kg across (could have been more)
Conditioning:
10:23
M= 5 F= 5 S= 2
BBG:
1) Up to 125# (missed 2-3)
2a) 225# (probably too heavy)
2b) 125# (missed 2-3)
Felt really slow today
Strength:
1a) 25#
2b) 55# first two, then 45#
Conditioning:
15:10
BB Gym:
1) 105, 105, 115, 110, 110
2a) 135, 145, 145, 155, 155
2b) 115, 125, 140, 150, 150
Strength:
1a) 15, 25, 25, 25
1b) 53, 53right/45left, 53/45, 53/45
MFS -2/2/2
Conditioning:
5:53
Was 90 degrees outside and no A.C. in gym so felt like 115 degrees in there with the 40 bodies roaming around…also no chalk which sucked
BBG: (Vertical Snatches and Snatch Pulls with straps)
1) 155, 165, 175, 175(2), 175, tried 185 after, got greedy, got 1 rep
2a) 225, 245, 245, 245, 245
2b) 135, 155, 165, 165, 175 (fail…was wiped at this point)
Strength:
1a) 25, 25, 25, 25
1b) Skipped
Conditioning:
Was just smoked from the heat at this point, had no motivation:
9:25, very broken (OHS, not T2B)
BBGym:
1) 115, 115, 120, 120, 125
2a) 205, 205, 205, 205, 205
2b) 110, 115, 120, 125, 130
Strength:
1a) 45, 35, 35, 35
1b) 50, 45, 45, 45
Conditioning:
Might do later
M/F/S
4/2/5
1) 165
2a) 205
2b) 185
Conditioning- 5:23. Too much rest time coming back to the bar, tough workout overall
2/4/6
BBG
1. 125 – still getting the hang of it, but finally set the boxes at the right height! (I think)
2a. 215(2) too heavy 195(3)
2b. 165 – difficult in the morning
Strength
later
Conditioning
3:13 – we did this Saturday. Very Franish. I’d name her Frieda.
Lulz
BBG
1. 145, 145, 155, 155, 165
2a. 205, 205, 205, 205, 205
2b. 155, 155, 165, 165, 165
Strength
1a. 20, 20, 20, 20
Vest made these go a little smoother.
1b. 60, 60, 60, 60
Finally starting to get comfortable here with these.
Conditioning
8:33
Figured this would be in about the 7 minute range for me and it would have been but for the round of 15 overhead squats turning into an absolute shit show.
Threw the bar behind me the first time I tried to get going and wound up having to break the set. 21 and 9 were both UB.
Toes to bar broke a lot but I thought I did a better job minimizing time lost than I did on Friday.
BBG 1) 135,145,145,150,155
2a) 225
2b) 115,115,125,125,135
Strength a) 32kg KB
b) 70
Conditioning: Fucking DNF! Wheels came off on rep 12 of 15’s.
*Note to self When I miss Sat wod do not make it up on Sun. Nothing left in the tank.
Did vertical snatches of blocks at 65lbs. Really tried to hit the form today.
Snatch pulls at 125 lbs
Snatch balance at 80 lbs
Glute ham raise at 20 lbs
Tgu at 33 lbs
Conditioning 10:02 should have lightened it gone for speed. But cannot get stronger unless I do it.
BBG:
Snatch off high blocks: 155#
Snatch pulls: 245#
Heaving Snatch balances: end at 175#
Strength: BW, BW, 35#, 35#
TGU: All at 75#
Conditioning: 6:03.
BBG
60, 65, 67.5, 67.5, 70kg
130kg across
75kg across
Conditioning
5:50
GHR 2 * 8 with blue and beige band
MFS = 454
This post (http://sexyasfuck.org/2012/06/01/things-you-do-that-piss-me-off/) made a great point about recognizing DNF-quality work. I arbitrarily set time caps for WODs to distinguish DNF times/scores. There’s only one person (good job, Talayna) who made it under the time cap I set for myself. It’s fucking embarrassing that I perform OHS unbroken but do triples for T2B. When reading DNF next to my ‘Conditioning’ results, it is an admission that I under-performed in a WOD and have a weakness to correct if I am to be at all competitive in the 2013 season.
BBG
1) High-hang Snatch -> 1.1.1×5 -> 175, 185, 185, 195, 195
*Traveling … no blocks/at a Globo gym … adapted snatching to high hang clusters
2a) Snatch Pull -> 215
2b) Snatch Balance -> 155, 165, 175, 185
Conditioning
For time -> DNF
21-15-9
OHS (135#)
T2B
M/F/S
5/3/1
You really won over people with that post.
WOD 120625: (shoulder dislocate)
BB Gymnastics
1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.
1) 114, 2) 134, 3) 144 ( f x 2), 4) 144 (f x 1), 5) 139
2a) 5X3 Snatch Pull – heavy, rest 45 sec.
224 all sets
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec.
1) 144, 2) 154, 3) 154, 4) 154 (f x 2), 5) 154
Strength
1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec.
Assisted w/ blue band all sets
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.
70# all sets
Conditioning
21-15-9 of:
OHS 135#
T2B
For time: 14.00, shoulder dislocate on last rep of ohs! Popped it back in and finished last set of t2b. We’ll see how it feels tomorrow.
BBG:
1) 5*3 @155
2a) 5*3 @225 (probably too heavy)
2b) 5*3 @185*4, 195*1
Strength:
1a) 4*8 @bwt – (had someone sit on my ankles and slowly lowered body down)
2b) 45, 55, 65, 70*3/arm – (been hurt up past 2 weeks so this was the 1st time doing these)
BBG:
1. 175 x 3, 185 x 2
2a. 225 x 1, 245 x 4
2b. 205 x 5
Strength:
1a. BW GH Raise x 2, 100# Reverse Hyper x 2
1b. 60#
Conditioning:
6:49
bbg
1)145, 155, 165, 175, 185
2a)185, 195, 205, 215, 225
2b)215, 225, 235, 245, 255
strength
1a)cambered bar good mornings-75, 95, 115, 135
1b)45, 50, 50, 55
cond
6:56
bbg:
95, 115, 125×2, 135
strength
a. 185
b. 95,115,125×2, 135
midline-done, TGU @ 55
Conditioning: 8:59-brutal
BBG:
1. 135, 155, 175, 195, 205
2a. 275 lbs
2b. 165 lbs
Conditioning: 8:49
Made up the Strength today (Thursday)
1a. 15 lbs
1b. 65 lbs
BBG
1. 70-70-70-75-75
2a. 125 for all
2b. 85-85-85-90-90
Strength
1a. 20-20-20-20
1b. 37-37-37-37
Conditioning
7:48
Fuck! Are the 2a Snatch Pull and 2b Heaving Snatch Balance meant to be a super set?
Strength:
1a) 5Kg across
1b) 30(2)-27.5(2)-30-30
Conditioning:
8:24
MFS
774
5 x 3 Hang Snatch at the hips – (135,145,145,155,165)
5 x 3 Snatch Pulls – (210)
5 x 3 Heaving Snatch Balance – (135, 155, 165, 170, 185)
4 x 8 Good Mornings @ 135
Conditioning:
21 – 15 – 9
OHS @ 135
T 2 B
7:54
Bench Press:3-3-2-2-1-1
185,205,216,225,236,245(10lb PR)
Then ” Annie” -4:59 (40 sec PR)
I know you all are interested in the work out I did that wasn’t Outlaw Way. Tomorrow I will post another one with and excuse on why I changed it or preformed so poorly.
BB Gynthmnastics
1) 155, 155, 165, 165, 175 – failed on first attempt of last rep on 175
2) 185 on all sets
3) 155, 165, 165, 165, 175
Strength
1) used 25lb plate on all sets
2) 55lbs- only 2nd time doing TGU with BB, so balance is an issue
Conditioning
4:32
BB Gymnastics
1- 155,165,175,185(2),185
2a-155 x 5
2b-225 x 5
Strength
2 rounds @ 45# bar and unweighted GH Raise. Needed to get going.
Conditioning
21-15-9 of:
OHS 135/95#
T2B
-5:12 Rx’d
BBG:
165×3, 185×2
2a 275, 315×4
2b 205
Strength:
1a 15lbs on Strict Raises
1b 60 lbs
Conditioning :
7:30
bbg
1) 95×1, 135×1, 155×3
2a) 275×2, 255×3
2b) 185
Strength
1a) bodyweight strict raises
1b) 55 # bb
skipped conditioning, did this competition this weekend, Fri/Sat placed 6th overall.. won the thruster ladder with 285# had way more in the tank too. thanks for helping me get better at being awesome Rudy.
http://crossfitiota.com/2012/06/23/leave-no-survivors-2012-mens-results/
BBG:
1) 70, 70, 75, 75, 75
2a) 90kg for all sets
2b) 110, 120 for remainder
Strength:
1a) 10kg, 15, 15, 15
1b) skipped
Conditioning:
6:20
Frickin hot out. My caloric intake is down from normal, hopefully training will keep up till I feel better. Still feeling strong, just having trouble eating as much as normal.
Bbg
1. 2@95 2@105 1@115
2a 2@95 2@105
2b 155
Short on time skipped strength
Conditioning
5.53 grip on t2b was limiting factor.
Rudy, or anyone else who can answer this, whats your view on the california strength style of snatching (hit and catch). The topic has come up 1-2 other times on the comments, but they were never really addressed. basically they get the bar unto their hip crease then smash it and let it swing up as they drop under, without shrugging it up.
heres the way glen penally teaches it/ how jon north, donny shankle and the other cali strength guys do it.
part 1: http://www.californiastrength.com/olympic-weightlifting-videos/viewvideo/41/snatch/snatch-video-how-to-part-one
part 2: http://www.californiastrength.com/olympic-weightlifting-videos/viewvideo/42/snatch/snatch-video-how-to-part-two
part 3: http://www.californiastrength.com/olympic-weightlifting-videos/viewvideo/43/snatch/snatch-video-how-to-part-three
Jon North is giving an Attitude Nation seminar at my gym on Sunday. I’ll let you know once I have 1st hand experience, but with the high box snatches, I’ve found no way other than “Tyson hips” to complete the lifts.
BBG: 1) 115×2, 135 x2, 155×1
2a) 215
2b) 135
Strength: 1a) 35#
1b) 65#
Conditioning: 7:45
I hate overhead squats
bbg 1 – worked up to 185 I think
2a- 245
2b worked up to 165
Strenf: skipped, ran out of time
Cond: 7:44 best I have ever felt on a long set of overhead squats. fuck T2B’s
BBG-
1) 155,165,175,175,185. Just did regular snatches. No time to set up boxes. and It’s my first day back from a back injury so I wanted to make sure I could still snatch
2a) 225×5
2b) 165, 185,195,205f,205
skipped strength because I totally forgot
conditioning-4:10
elbows were killing me for some reason and had to take a huge break between set of 21 and 15. Other than that everything felt pretty good.
CFG Data:
SP:
Snatch: 70, then 75(PR off blocks!)
Pulls 100, 100, 110, 110, 110
SB: 60, 65, 70, 75, 70
Strength:
5, 10, 15, 20, 25 kg
TGU: 20, 25, 30, 30
Conditioning (scaled in round two to 50kg): 10: 32 (ouch)
CALEB:
100
110, 110, 115, 120, 125
75, 80, 85, 90, 95 (i think)
Strength: Same as above
Conditioning: 6:03
BB Gym –
1. 175lbs
2a. 255lbs
2b. 185lbs
Strength –
Started with 1.5 kb tgu w/ bottom of bell facing ceiling since its part of my shoulder rehab 3×5
Then
1a. 25lbs
1b. 80lbs
Conditioning:
4:51
1) 145
2a) 215
2b) 215
Rest later.
1/5/1
BBG:
1)75×2,80×3
2a)135,140,140,145,150
2b)95
Strength:
1a) 12.5(seat setting incorrect), 15,15,20#
1b) 45#
Cond.:
14:27 ohs are my worst crossfit movement. I know this sux but I’ve never done 95#ohs for 45 reps in a WOD before so this is actually a major improvement.
BBG
1) Worked up to 155
2a) 225
2b) Worked up to 165
Strength
1a) BW (used a rigged up, poor mans GHD with a bench, plyo box, and abmat
1b) 65
Conditioning
6:51
1) 135,155,165,165,170
2a) 235,235,245,245,245
2b) 135,135,150,150,185
1a) 25,25,10,10
1b) 75,75,45,45
Cond- 7:05
Tough day for this little guy.
BBG
1. 90-100-100-110-110
2a) 220×5
2b) 110-110-120-120-120
Conditioning:
10:09
scaled OHS to 110#
Skipped strength today due to time constraints
Been following since the camp in London in April. Although my snatch has increased 25% since then (fuck yeah!), I’ve still got puny numbers. Thought it’s about time I bit the bullet and started sharing.
BBG
1) 95# all sets
2a) 115# all sets, stayed light to focus on keeping chest up throughout
2b) 115# all sets, missed 3rd rep on sets 3 & 4
Strength
1a) Subbed 4×8 good mornings at 115#
1b) Skipped, didn’t have time
Conditioning
19:56, scaled OHS to 115# for set of 21 but that took 8 minutes so dropped to 95# for sets of 15 and 9
M-F-S
4-2-2
1) 125,125,125,135,135
2a) 135,135,155,155,155
2b) 135,135,155,155,155
1a) 15,15,15,15
1b) 75,75,75,75
Cond- 7:37
1) Snatch: 165, 170 x 2 + f, 170, 175, 180 x 2 + f
2a) Snatch Pulls: 195 to nips, 205 nips, 215 to xyphoid, 225 under ribcage, 235 just above bellybutton
2b) Heaving Balance: 215 for 1st 4 sets, 220 for last. Missed 1st rep of 3rd set out front
First time completing all 4 sets of 8 GHR with a 5# plate unbroken
TGUs challenge at 65#
Was pretty cooked at start of conditioning, missed 1st snatch…
OHS in 7s, then 8 + 7, then 9
T2B in 7s, 3s, then 2, 2, 2, 2, 1
7’22”
BB Gymnastics
135
155
175
185
195
Snatch Pulls
255 x 3
265 x 4 x 3
Snatch Balance
185 x 3 x 2
195 x 3
–
–
Skipping strength, was going to do it after but didn’t get to it.
Conditioning
5:07 – wayyyy too slow.
OHS – UB, 9-6, UB
T2B – 10-6-5, 5-4-3-3, 3-2-2-2
T2B need work in bigger sets
3 hrs later jumped in on the WOD with the last class.
5 Rounds
5 OHS, 95#
10 T2B
10 Pistols, alternating
10 Burpee Broad jumps, 4′
8:22
MFS
3/5/5
Had a competition on Saturday not fully recovered from, but wanted to get back to training.
1) 95-105-115-115-125
2a) 185-185-215-215-215
2b) 0
1a) 0-0-10-10
B) 0-0-10-0 shoulder trouble
Cond
After set of 15 I stopped. My shoulder has issues
BBG: 125, 135, 145, 150, 150
2a.) 225, 235×3
2b.) 155×2, 165, 170×2
Strength:
1a.) 15 lb plate x4
1b.) 55#
Conditioning: 5:55 – Felt pretty good and my overhead strength has increased.
2/2/3
1) 181, 186, 191, 200, 210
2a) 235, 257, 268×2
2b) 211, 231, 241(2), 251
Strength
1a) BW
1b) 85, 95(2), 95(2)
Conditioning
4:57
BB Gymnastics
1) 5X3 Vertical Snatch off High Boxes (at Hip)– 65#
2a) 5X3 Snatch Pull – 185#
2b) 5X3 Heaving Snatch Balance – 65#
Conditioning
21-15-9 of:
OHS 65#
T2B
10:22
edit: the snatches for #1 were hang snatch since i don’t have boxes made yet
1) 125, shoulder pain in left shoulder made it hard to go up
2a)225, 2b) 100 Drop Snatch (hard to do enough weight for snatch balance)
No conditioning
WOD 120625:
BB Gymnastics
1) 115-115-115-115-115lbs.
2a) 185-185-205-205-216lbs. (used straps)
2b) 155-160-166-171-166lbs.
Strength
1a) 10-10-10-10lbs. ( makeshift homemade GHD)
1b) 45-50-56-61lbs.
Conditioning
21-15-9 of:
OHS 95#
T2B
For time. 4:39
185-185-195-195-205f
snatch pulls completed with 295.
Snatch balances completed with 205.
Skipped the gh raises and tgus
conditioning: I like that post about giving one’s self a DNF. Ohs unbroken, toes to bar the sets of 15 and 9 were ugly.
Took a week off after fucking up my knee on last saturdays work
BB gymnastics- only did the snatch pulls cause I still can’t squat
175-185-195-205-215
Strength
1a.) Bodyweight-was finally able to do these!
1b.) 45-45-45-65
Conditioning- can’t squat :(- did the wod with the class
15:30
5 rounds- 15 knees to elbows, 15 hip extensions, 15meter handstand walk, 15 box jumps 24″
Haven’t snatched or squated in over a week, I feel like I’m going through fucking withdrawal.
BBG: 75-85-95–105-115(failed)
Strength 45# GHD 35#TGU
8:10 with 95#
Gymnastics
1) 35kgs
2a&b) 50kgs
Strength
1a) 10kgs
1b) didn do it
Conditioning
RX’d (Used 45kgs for OHS)
11:38
BB Gymnastics:
◦Heaving Snatch Balance 3 reps (+ 2 overhead squats): 45 kg/99 lbs – 55 kg/121 lbs – 65 kg/143 lbs – 65 kg/143 lbs – 65 kg/143 lbs
◦Muscle snatch 4×4 reps @ 40 kg/88 lbs
◦Front squats 5×5 reps @ 75 kg/165 lbs
◦Vertical Snatch off High Boxes (at Hip) 5×3 reps @ 50 kg/110 lbs (practised speed and technique)
Strength:
◦ 4X8 good mornings @ 43 kg/95 lbs
Conditioning:
21-15-9 of:
◦OHS 43 kg/95 lbs
◦T2B
Time: 9:03 RX
Will do turkish get-ups and snatch pulls later this week (ran out of time)
BBG:
1. 125-125-135-145-145
2a. 245 x 5
2b. 125 x 2, 135 x 3
Strength:
1a. Reverse Hyper 60#
1b. 45# 1 set
Conditioning:
8:36
BBG;
1. 70×2, 75×3
2a. 115
2b. 70
conditioning;
10.37 need lots of work on toes to bar
BB
1)135# across
2a) 205# across
2b) 135#, 115# for the rest
Strength
1a) 15#
1b) 45#
Conditioning
8:52rx’d
BBG: 70kgx3 a bunch of times
Conditoning: 5:17
BBG:
1)155>
2a) 245>
2b)155>
Cond:
5:59
had bar across room and just didnt want to do it at all so i walked, could get sub 5 if cared that day.
UB on all OHS, broke up set 15 T2B 10,5. rest UB
BBG
2a 185#
2b PVC
STR
1a 125
1b 30
Cond
OHS 45 5:55
Working out in a globo gym really sucks while traveling sucks!
BBG
1 – 155
2a – 265
2b – 95,115,135×3
Cond. 6:02
Wod 4:49
Ohs UB
Ttb 13+8 / 10+5 / 9 UB
BB Gymnastics:
1) 95, 115, 135, 145, 155
2a) 95, 115, 135, 145, 155
2b) 95, 115, 135, 145, 155
Went Light today, feeling pretty banged up.
Strength: Skip
Conditioning:
13:50 – I’m too fat for this shit!
Snatch from the ground: 115 x 3, 125 x 3, 130 x 3, 135 x 3, 145 x 1
2a. 160 all sets
2b. 95, 115, 125, 134, 145
Strength:
1. w/15#
2. w/50#
Conditioning: different wod
BBG:
1) 155, 155, 165, 165, 165
2a) 5×185
2b) 185, 175, 175, 185, 185
Strength:
1a) 4×25
1b) 4×75
Conditioning:
6:30
*That sucked! Thought my wrists were going to break. Anxious to try that again
FAIL FAIL FAIL was the theme for the day!
1) 135- 155 most some misses?
2a) 245 little heavy but ok.
2b) 155 all sets and it was ugly with fails. Stuck with the weight because I kept telling myself I was being a punk.
1a)3×30
2b)3×65 after missing 70lb again feeling weak! Running out of time!
Conditioning: 13:20
Really slow but the overhead squats were manhandling me eventuall dropped down. Never thought I would say but t2b were not as bad as the overhead squat.
T2B- 11/10, 9/6, 5/4.
Strength:
1a. 15-15-15-15
1b. 45-40-40-37
Conditioning:
8:01
BBG
1)115/135/135/135/135
2a)185/205/205/205/205
2b)115/115/125/125/125
Strength
1a)10/10/10/10
1b)65/65/65/65 – TGU’s piss me off
Conditioning
10:05 – started with 135 for 10 reps, had to drop down to 95 to maintain depth and speed. 135 was crushing me. Need more overhead squat work…
bbg:
1) 95/105f1/100/100f2/95
2a) 185
2b)115/115/120/120/120f2
strength (skipped)
conditioning
8:26 at 95lb
weak after taking some days off
1) 105#
2a) 135#
2b) 105#
1a) 10# on swiss ball
1b) 35#
1) 135
2a)185
2b)135
1a)bw
1b)55
10:57
BBG:
1.)155, 155, 155F, 155, 155
2a.)205, 205, 205, 205, 205
2b.)155, 155, 155F, 145, 145
Strength:
1a.)40, 40, 42.5, 45
1b.)67, 67, 67, 70
Conditioning:
12:42
7/2/12
WOD 120625:
BB Gymnastics
1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. 145, 167, 167, 167, 176lbs
2a) 5X3 Snatch Pull – heavy, rest 45 sec. 220lbs all sets
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. 1@176, 4@187lbs
Strength
1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. 15lbs all sets
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec. 75, 80, 85(fail on left arm), 75lbs
Conditioning
21-15-9 of:
OHS 135/95#
T2B
*Conditioning
21-15-9 of:
OHS 135/95#
T2B
4:17