Here they are kids: the final two Training Camp dates for the Outlaw World Tour. These will go live at 9:00AM EST on Tuesday the 11th (please don’t email and tell me that the payment link doesn’t work, it won’t work until NINE AM ON TUESDAY).
February 11th – February 13th (mon-wed)
San Rafael, CA
TJ’s Gym
March 6th – March 8th (mid-week)
Long Island City, NY
CrossFit LIC
Please be sure to fill out tonight’s data submission questionnaire—this one is very important. Also, it would suck to have 700 submissions on Monday, and only 300 on Tuesday. Thank you guys again for helping out with this study.
Raleigh camp attendees, change in plans—you will be receiving an email during the day tomorrow with details for the weekend.
WOD 120911:
BB Gymnastics
1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Push Press – heaviest possible, rest 60 sec.
Strength
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
Courtesy of compWOD
5-4-3-2-1 of:
Clean & Jerk 185/120#
Muscle-Ups
For time.
Jay Rhodes – 2:40:
That guy looks just like Jay Rhodes, I swear. He has the same behaviour. Jay’s Youtube vids are definitely my favourite. He is so strong and very fast undeur the bar. I love the that red leaf too, what a cool colour.
looking to swap my spot in the Jan 11-13 North sydney camp for your spot in Jan 9-11 mid week camp…
or if you just want to buy my spot i will sell it if there are still spots open in midweek..
PM me at profet_elija@hotmail.com
BBG:
1) 7×1 3 Position Snatch @ 105/105/105/105/105/110/110 (missed last high hang snatch)
2a) 5×3 Halting Snatch Grip DL @135/140/145/155/165
2b) 5×3 Heaving Snatch Balance @ 85/95/105/115/120
Skill: 10 min handstand shoulder to shoulder 32/8/24/12/35/42/47
Conditioning: 9:00
I didn’t realize Enya was big up north
deadmau5
It’s still embarrassing.
how big are you man you make those CJ look so easy
5’10 – 170lbs
He’s from Ontario they do stuff a lil different than the rest of the country, that wouldn’t fly in Alberta!
I’m there working out with Lace/Jay every day – don’t let him know, but we’re planning a music intervention.
lol Mark has gotten a hold of me.
I used to be all Metallica, Foo’s, etc.
Need to get it back on the iPod
Oops…wrong post 🙂
Are the cleans full or power?
Thank You
Since it’s not specified, whichever you choose. Power cleaning the weight will save your legs, however.
No, since it’s not specified it is full unless doing full cleans snap yo shit up.
I know you are going to ask why and tell me it doesn’t say that but STFU and read this next sentence. “Everything is everything”
For LGA then why post of video of Jay doing power cleans then if they are supposed to be squat cleans?
That is for the BBG.
On the conditioning, just get that shit over your head anyway anyhow.
LGA, I was talking about the conditioning. I’m not an idiot, BBG is full unless it is specified.
I can say some stupid crap sometimes but lighten up man 🙂
Anyone looking to see their ticket to the SoCal training camps? Anyone will work. Thanks.
im looking to sell my camp tickets for oct 17th to the 19th let me know if you are still interested .. rzep1@yahoo.com
I’ll keep it in mind. I’m in school those days so I don’t know if it will work. I will let you know as we get closer to the days. Thanks.
Hey sooo, your previous day’s post said the NorCal Training Camp was going live at 9AM EST on Wednesday, and tonight’s post says it goes live 9AM EST on Tuesday (tomorrow morning). Which is it? Thanks.
7×1 3 position clean + 1 jerk
225/225/225/235/245/255/265f on jerk
5×3. hang clean pull 315 all
5×3 push press 205/215/225/235/245
squats when i awake up this afternoon
conditioning- 5:49
squats done @ 470
305/305/335/335/355
1) 145lbs
2a) 205lbs
2b) 137lbs
Strength:
2×8 @ 185lbs
2×5 @ 200lbs
1×5 @ 215lbs
Cond:
11:30 (bar muscle ups)
i thought if it wasnt designated it was a squat clean?
Usually, but not in a metcon for time though.
thank you. dang. thought i had all these technicalities down! so glad people ask these questions. i surely wouldve been doing squat cleans and happy to save myself from that! 🙂
BBG
1) 65kg
2a) 105kg
2b) 55kg
Strength
HBBS 95kg, 102.5kg, 107.5kg
Conditioning
C&J @ 45kg
MU
Done (brain fart and forgot to start my timer) Hit every MU first time so I was well happy.
It was originally 185 GTO (ground to overhead) any way) – one cat tried to snatch it….that lasted for a rep.
http://m.youtube.com/#/watch?v=1_lShZ6egCk
Jamie
Shuuucks I would’ve p snatched every rep haha
BBG
1) 185/195/5×205
2a) 255/275/285/295/305
2b) 175/195/205/210/210
Strength
215,230,245
Conditioning
8:14
1) heaviest made was 225, kept failing high hand on 235 because of grip.
2a) 275
2b) 185 (elbow killing me today)
strength) 225,255,275
conditioning) 3:00
First time doing 185# clean and jerks touch and go. all muscle ups unbroken. really hard workout considering all the shit i did before.
Running on 4 hours of sleep. Need a rest day tomorrow.
BBG
1) 225 x 5, 235x 2
2a) 315, 335 x 3, 340
2b) 225, 195, 205 x 3 (some of these were turning into push jerks, tried to keep it strict)
Strength
Tonight
Conditioning:
9:05
(185 felt like air -fast and didn’t drop bar, but MUs still need tons of work)
Long time lurker, first time posting up results…
I figured it was time to man up and suffer some public humiliation. Besides, data seems pretty important around here. Since the workouts are free (they’re free, right?) I figured it’s the least I could do to give a little back. 2 weeks into Outlaw so here goes…
38/6’2″/190
120910:
BBG (first time doing any of these lifts or complex)
1. 115
2a. 165 (could have gone up on this)
2b. 115 (could have and should have done more)
No time for skill work (I hate having to cut stuff short, it’s there for a reason, right?)
Conditioning
16:35
I don’t have the space to do HS walks. Worked on freestanding hand raises in place (seemed a reasonable sub)
MFS:
4(WOD @7am)/5/5
BBG
1) 165 x 1, 175 x 3, 185 x 2, 190 x 1 (Fail 2nd pos)
2a) 275
2b) 165 x 2, 175 x 3
STR
217, 235, 251
Metcon
11:20 with a lot of failed MU, started 185, dropped to 165
2/4/4
3 position clean and jerk failed jerk at 130 so did them at 125
Hang pulls 175
Push press 100 failed last press
High bar back squat 140, 150 and 160
Conditioning ok I realize I defeated the purpose of the WOD but isn’t an outlaw supposed to get strong? Did rx 19:51 I’m taking a victory here because I strung muscle ups together did 3-2, 2-2, 2-1, 2, 1… That is a huge deal in the land of Andreas muscle ups! Just saying. 5’3″ 120 lbs.
Trashed! From head to toe!
good job!
BBG
1) 185#
2a) 315#
2b) 155#
Strength
295, 315, 335#
Conditioning
8:53
BBG:
1) 135(2)-145(3)-155(2)
2a) 225
2b) 145
Strength:
Based of 250
Conditioning:
10:15 @155 – much harder than I had anticipated
MFS – 2/2/2
BBG
1) 165-165-175-175-185-185-185 (failed 3rd position 2nd last set. Due to grip)
2a) 185-195-195-205-210
2b) 135-145-145-155-155
Strength
225-240-260
Conditioning:
16:17
Bbg –
1) 245
2a) 300
2b) 210
Str – done off 365
Cnd –
2:27 rx
BBG
1) 155,165,175,175,185, 185, 190
2a) 240×4, 250
No Push Press
Str: Off 340
Conditioning:
7:04 (no Jerk)
BBG
1) 155, 175×3, 185×3
2a) 185, 215, 235×3
2b) 155, 175,185,195F, 185
Strength
2×8 235
2×5 255
1×5 270
Cond.
7:13
M/F/S
7/5/2
BBG
1)155
2a) 205
2b) 165
Squats 200, 215, 235
Conditioning 11:25
BBG
3pos c+j 115 115 135 135 145 145 145
Cln hi opull 155 165 165 175 175
skipped p press (time)
hbbs 155x2x8 165x2x5 175x1x5 all clean good reps
Conditioning 8:28. Did CJ at 125, did 5 MU 1st rd, 1 2nd rd, and subbed ring dips rest of way due to torn callouses from Cindy
BBG
1) 145 -155×2 – 165×2 – 175×2
2a) 245
2b) 145
cond 17:45 Rx
This was clean and jerk practice…
Squats at 180, 195, 210
BBG
1) 155#
2a) 275#
2b) 145#
Strength
Off of 295#
Cond
Scaled to 165#
5:30
M/F/S
1/4/3
BBG:
1) 90, 95, 100, 100(jerk horrible), 95(jerk bad), 90, 90
2a) 125-130
2b) 95
Strength: done.
Conditioning: 6:10
Paced myself on the CJ. Only failed 1 muscle-up, which should not have happened! Wanted sub 6, but I’ll take it. Kind of beat up today.
m/f/s (i think 1 is the best, 10 is the worst? I forget)
1/4/9 (seriously, there are parts of me that are sore to the touch)
So that was tuff. I need 5# and 2.5# plates. My pathetic numbers:
1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang)
135/155/185 fail pos 2/185 fail pos 3/185 fail pos 2/155/155
2a) 5X3 Hang Clean Pull (aka Clean Shrug)
225/245/275/295/315
2b) 5X3 Push Press
135/155/185fail/155/155
Strength
High Bar Back Squat: 2X8 @ 65% 185
2X5 @ 70% 205
1X5 @ 75% 225
Con 9:20 had to scale 155 MU are so hard in a workout.
BBG:
1. 3×155, 3×160, 1×165
2a. 215
2b. 4×155, 1×150
Strength:
205, 215, 230
Conditioning:
Did modified version of yesterday’s
BBGym:
1) 2×155 5×150-elbow/shoulder was killing me in the rack position today
2a) 205, 235, 235, 235, 235
2b) 150, 150, 150, 155, 160
Strength:
175, 190, 215
Conditioning: Started first round and called it quits because of my elbow
Did an AirDyne to hell instead:50c-40c-30c-20c-10c
M/F/S
5/3/8
1)225-225-225-225-225-225-235
1a)315 across
1b)205 Across
2) 2×8- 245
2×5 – 265
1×5 – 285
Conditioning
2:17
Conditioning was 6:00. No idea how 2:17 got there.
nice job man that’s where i want to be.
Thanks bro 🙂 you’ll get there just keep trucking
bbg
1)215,220,225,230×2,235,240
2a)275,295,315,325,335
2b)205,220,230(f),225,230(f)
str
265,285,305
cond
later
BB Gymnastics
1)185-205-215-225-235-255-275
2a) 315# All sets
2b)185# All sets
Strength
2×8@270
2×5@290
1×5@310
Conditioning
5:25 (MU still a weakness)
5/3/4
3-Position Clean @275
[youtube http://www.youtube.com/watch?v=LID0JVR6AhM&w=560&h=315%5D
damnit can never get that damn video player to display!
nice lift
BBG:
1)185 x 5, 205 x 2
2a) 225 x 5
2b) 185 x 5
Strength: based off 335 – complete
-225
-235
-250
Conditioning:
3:56 – Wanted to beat Rhodes but body was drained after the 5’s. Should have waited til afternoon to do it. Need some time between the sessions.
BBG
1)95-115-115-135-135-155-155-185(fail jerk)
2a)255
2b)95-115-115-135-135
Back Squat
215-235-255
Conditioning
9:23@155
I thought this would go better. I left my muscle-ups in the car. I planned to do the muscle-ups unbroken, but it just wasn’t happening today for some reason.
2/5/2
3 pos. C&J
155# x2, 175# x4, 185# x1
2a) 255#
2b) 155# x1, 175# x4
HBBS
220#, 235#, 250#
I knew 185# wouldnt last so i set it up to shed weight as i went, plus no MU, pull ups and ring dips
5×185#, 4,3,2,1×155#
9:21
BBG
1) 80kg all sets (failed jerk on 1st and 3rd set)
2a) 120kg
2b) 75kg
HBBS (doing my own stuff as coming back from injury, 5th week squatting after 7 month absence)
3×3@135/2×1@140/2×1@150(both failed, but creeping on my old maximums)
Conditioning
Todays – 5.27 Rx
Yesterdays – 13.59 Rx (first metcon completed with HS walks = broken neck)
BBG.
1) 135,165,185,205,215
2a) 255
2b) 185
Strength.
255,270,290
Conditioning.
This is what happened….
I started. Did the Round of 5 C&J Went FAST got to the muscle ups, hit my head on the second rep because the rings were to close to the top…. Got PISSED because I was feeling great. Lowered the rings restarted the whole thing within 1 minute….
At a BW of 158# the 185# C&J felt easy.
Got 3:54 as RX could have gotten a WAY faster time if I didn’t have that STUPID DUMB mistake…. Oh well.
Lol UMAD?
I was in the middle of it lol. Now I am fine.
1) 90kg
2a) 98kg
2b) 70kg
Strength:
2×8 @ 115kg
2×5 @ 122kg
1×5 @ 134kg
Cond:
5:08
BBG
1) 125# all,
2a) 165-175 x 4
2b) 105-110-115 x 3
Strength
2×8 150
2×5 160
1×5 172.5
Cond.
12:25
BBG
1.) 205, 225 x 4, 235 x 2
2a.) 295, 305, 315 x 3
2b.) 205, 215, 225 x 3
Back Squats @ 435
Conditioning
3:01
bbg
1) 205
2a) 255
2b) 225
back squats 265, 285, 305
conditioning
6:38 rx
First, I want to say thank you for this awesome resource. Secondly, I suck. I have been viewing outlaw since March and this is my first comment. When I first found outlaw the program was currently mid to end cycle. I found the closest start date of a new cycle which was late december or early january. Before your programming I may have snatched #135 once in my life, and consistently stayed away from the olympic lifts. After 4 months of following outlaw, and an oly seminar with Caleb Williams, I was able to hang snatch a pr of 205#. Not a big number but a drastic improvement. Well last cycle I totally screwed up, and only followed the bb gymnastic consistently. Thus, all my numbers went down, and i feel like an idiot. Well now im going to try and follow consistently and post. Im a firefighter so i usually lift two on and, one off, so I differ a little but Im going to try and stick with it.
175,185 (squat cleans throught the 3 position) x6
255,265,265,265,265 and 155,175,175,175,175 for strength,
hbbs 195,195, 205, 205, 225
no conditioning.
Thanks again for this program!
BBG:
1) 205lbs
2a) 185lbs – thumbs felt like they were in a medieval torture device
2b) 185lbs
STR:
2×8 @ 245lbs
2×5 @ 265lbs
1×5 @ 285lbs Not as bad as I thought it would be.
CON:
6:54 – I hate jerks!
Still very sore from Cindy on Sunday. I mixed some of the Oly/Strength work with yesterdays as I am busy on Tuesday night.
1) Snatch
2) C&J complex – 80kg, 85kg, 90kg, 92.5kg (F on 3rd rep), 92.5kg (F on 3rd rep), 92.5kg, 92.5kg (F on 3rd rep),
3a) Snatch Deadlifts
3b) Push Press – 90kg, 90kg, 95kg, 100kg, 100kg (F on 3rd rep)
C&J’s were bad and hurt my knees.
Push Press were OK, considering my triceps and back from Sunday
Squats
2 x 8 x 125kg, 2 x 5 x 135kg, 1 x 5 x 145kg
Squats were slow and tiring.
Too drained for conditioning
In hindsight I was too ambitious and put too much Oly/Strength work in during this session. Rest day tomorrow then I’ll hit it hard the next day
Zero motivation to find a gym to train today, but glad I did.
Started to light on BBG but like I was told, learn to do the movements and don’t worry about the weight.
3 Position – Up to 280lb without much trouble
Push Press (Behind neck, saving wrist) – 275lb
No Squats – Squatted Sunday like an idiot.
Cond:
4:50
Could have shaved some off with better logistics. Had to walk between rooms. But round of 3 Muscle Ups kicked my butt.
7 x 1 3 position Clean + 1 Jerk, 60 seconds rest
205
205
205
225
225
245
255(hard)
Alternating, 60 seconds rest
5 x 3 Hang Clean Pulls 275×3,295×2 (Should have gone heavier)
5 x 3 Push Press 185×3,205,225 (PR)
High Bar Back Squats, 2 min rest
275 x 8
275 x 8
295x 5
295 x 5
315 x 5 (Missed on the 4th rep)
-Tried to work as deep as I could and use bounce out of bottom.
For time:
5 – 4 – 3 – 2 – 1 reps
Clean and Jerk 185 lbs
Muscle ups
– 3:47 Rx’d.
BBG
1) 2×205, 5×225
2a) 295
2b) 205, 4×225
Skipped back squat. No excuse.
Conditioning
5:30. Felt like I wtd vest on today. C&J were easy but mIssed about 4 mu somehow.
BBG: 1) 205,215,225 missed jerk
2a)275
B)185 pr
Strength @ 265,285,305 easy
Conditioning :
7:46
Had to adjust rings mid workout and got pissed
Cleans – 90kg x 3, 100kg x 4
2a – 130kg (no straps)
2b – 90kg
Strength @ 125kg, 132.5kg, 142.5kg
Conditioning: 5:30 (too slow on transition)
BBG
1) 7 x 1 3 position clean & Jerk
135, 155, 165, 165, 165, 165, 185f
2) 5 x 3 hanging clean pull
225, 275 x 4
3) 5 x 3 Push Press
135, 155, 165, 185, 205
Strength: HBBS off 1 rm of 335
215
235
250
Conditioning: 5-4-3-2-1 of:
185 pound C & J
Muscle ups (my rings in my garage are hanging from my squat rack which isnt very high, so I have to perform mine by kneeling with the rings over my head)
11:50
1) 135, 145, 145, 145, 155, 155, 155 most hh’s at 55 were ugly :
Tested Front Squat 1RM cause I didnt have a post cycle #
singles 185, 225, 245, 265 (10# PR) f yeah
2a) 185, 205, 235, 235, 235 felt wierd when heavy, prolley too heavy
2b) 135, 145, 150, 150 ,150
skipped Bsquats
cond:
12:01
MU UB, split jerks very hard, possibly cause the push presses, and I was very fatigued going into this. 185 was heavy. Proud I did all that work in a bout hour and half.
m/25/187/6’2″
1) 145×4, 155×3
2a) 135
2b) 145
Squats:
65% – 180
70% – 195
75% – 210
Endurance:
155# c&j
2x PU and Dips
6:57
No rings or straight bar at gym, can’t do MU on what they have. Realized I should have done 3x too far into it.
m/f/s – 3/5/8.. Joints are killing me
BB
1) 185,185,205,205,215f ,205,205,215
2a) 275,325,345,375,385
2b) 185,205,225,225,225
Strength
295,295,320,320,340
Cond
4:30 w/ jumping muscle up
BB Gymnastics
1)185,185,195,195,205,215,225
2a) 225,255,255,255,255
2b) 185 on all
Strength
2×8 @ 250, 2×5 @ 265, 1×5 @ 285
Conditioning
7:20
BBG
145(F)-145(F)-115-125-135-135-135
2a-145-175-175-175-175
2b-145-145-145-145-145
Strength
245-245-260-260-280
Cond:
10:02
Scaled: 155lbs pullups/ringdips
3clean – 225,255,275,285×4 – no misses
Clean shrug – 285
Push press 275 (failed 3rd rep last two sets)
Back squat – 295,315,340
Cond
4:24 – should have rested after back squat, felt drained
Need to sell my spot for the world tour in seattle. Let me know if anyone is interested.
BBG:
1) 115/115/120/120/125/130/135
2a) HC Pull 175/180/185/185/185
b) PP 105/110/110/115/120
Strength:
HBBS 65% @ 130/ 70%@ 140/ 75%@ 150
Conditioning: 4:40 (probably worst set of muscle-ups in my history of muscle-ups…on to the next)
Hi Jessica! Our stats are freakishly almost exactly the same today! Although I’m horrible at MU. Would you be willing to pm me. Adhowel@hotmail.com. Would love to pick your brain! 🙂
BBG:
1) 135/155/185/195/205/205/205
2a) 205/225/245/265/265
2b) 135/155/155/155/155
Strength:
2×8@215
2×5@235
1×5@250
Cond:
Skipped
bbg .. 165
a. 275
b. 165
strength
230 240 250
conditioning
7:00 c&j wasted me
BBG
1. 105kgx7
2a- 125kg
2b – 105kg
Squats
120kg 126 kg 135 kg
Conditioning
3:21
BB Gymnastics
1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
205 (did today’s and yesterday’s wrong….dumb…I thought it was a 3 stop deadlift, then a snatch/clean until a friend told me otherwise….my CNS or IQ is not functional)
2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO
275 295 315 365×2
2b) 5X3 Push Press – heaviest possible, rest 60 sec.
185 205 225 235×2 (failed 3rd on both sets)
Strength
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
245 265 285 (did my 75% twice…yet again don’t know what’s wrong with my brain)
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
Courtesy of compWOD
5-4-3-2-1 of:
Clean & Jerk 185/120#
Muscle-Ups
For time.
5:17
(Nailed my mouth on my 3rd set of cleans which slowed me down a little bit. All Muscle Ups unbroken until the last 1…missed it Once….not a good day ha but tomorrow should be better) Training Camp this weekend!!)
BBG:
1) 205#
2a) 275#
2b) 185#
Squats:
250#, 270#, 285#
Conditioning:
5:25.
BBG 1) 125#x3, 130#x4
2a)165#
2b) 120#
Strength: 145/155/165#
Conditioning: 12:58 RX Didn’t link any muscle ups but my time between them has dropped drastically in the last few weeks. 15reps of just MUs used to be at least 15 minutes. woo hoo!
7x 1 3-position @205
1a) @305
1b) @185
225-255-275
Conditioning : RX – NFT
Bloody hands, bloody shelf, bloody chins. No hook grip. Sub 10
Getting back into it after 3 week hiatus.
BBG
1) 165-175-185-195-205-215-225 no misses
2a) 275
2b) 3×3 @ 195, 2×3 @ 205
STRENGTH
1RM Back squat – 365 (10# pr)
METCON
5:31
BBG:
1. 185-185-185-185-195-195-215
2a. 305×3
2b. 185-195-205
Had to cut 2s short to get in squats and conditioning.
Strength:
1. 235x2x8, 255x2x5, 275x1x5
Conditioning:
9:57
Fuckin mess. Hand tore on 4th muscle up. Those weren’t there today, all singles after first 3 reps. Set rings too high. Bummer.
BBG
1) 95-115-135-155-185-185-185-205(failed on high hang twice; frustrating)
2a) 205 all sets (maybe could handle a little more)
2b) 135-145-155-155-155
Squat(later)
225-240-260
Conditioning
11:50 (soreness killed the C&J, muscle-ups not too bad)
MFS
2/3/4
BBG
1) 145 (5 sets), 150 (2 sets)
2a) 200#
2b) 125-130-135-140 (2/3)- 140
Strength
160-170-185
Conditioning
4:50
BBG-
1. 115×4 120×3
2a. 135
2b. 105×3 110×2
Strength-
HBBS
135
145
155
Cond- 10:09rx
Muscle ups stunk! I was breaststroke kipping the last few…I think people watching me got a good laugh…
1) 123/133/133/143/148/153/158
2a)215# all of em
2b) 133# all of em (my back was hurtin so I didn’t go heavier)
1rm front squat (needed to know what it is-missed that sat): 235#
Conditioning- 5:14
BBG
1) 205
2)a)305
B)205
BS
250 260 285
Conditioning
DNF MU killed me
BBG
1) 205, 225, 245(f), 235(f), 225, 225, 225
2a) 255×5
STRENGTH
BS @ 375
2×245, 2×265, 1×285
CONDITIONING
5:23 RX.(PR) I’ve done this one before in 5:30
Clean complex screwed up
did
1sq clean + jerk
1hang sq cl + jerk
1high hang sq cl + jerk
up to 230lbs
Clean pulls: 5×5
290,310,330,355,375
class wod: 4rds 30sec on, 30off
wallballs, abmats, toes to bar, burpees total 275reps
then wod 5,4,3,2,1
g2oh 185lbs
MU
4:11 missed last MU, almost sub 4.
then HBBS
205×8,8
225×5,5
235×5
First time post-er here.
M/24/5′ 10″ 150lbs I have been crossfitting for close to two years. I have done very little in the past 3 months. I’m super skinny, not ver strong, and have lost some strength over the past months. Ready to get back after it.
BB gym:
1) 135×2, 155×3, 175×2
2) 185 first time doing these. Heavier next time
3) 135
Strength:
Done at 165, 175, 185
Conditioning:
10:40 subbed bar muscle ups cause I don’t have rings at the moment. In just happy i gor through it: First time doing bar muscle ups and I linked 3 or 4 each time. Plus the c&j at 185 is a little out of my comfort zone during a workout. Thanks for the programming Coach!
BBG-
1.) 3 Pos. clean + Jerk
152-152-162-162-167-176-181# (69-69-73-73-76-80-82kg)
Felt pretty good bu still having trouble getting a hook grip after dropping from the first clean. Only failed at 181#/82kg in the hi-hang. Feeling faster but need to do better about meeting the bar.
2a.) Hang Clean pulls
Result- 202#(92kg) x5 sets – I think I could of gone heavier but felt good at the time)
2b.) Push Press
Result: 152(69kg) x 3 – 162 (74kg) x 1 – 157 (71kg) x 1
Felt pretty good but failed on the 3rd rep for the last 2 sets.
3.) Backsquats
Results: 181-191-207
Failed on the last rep at 207. I prefer HBBS over I feel way more comfortable.
Skipped Conditioning b/c the gym was crazy full with 9-11 WOD go’ers.
Super compressed session due to class starting
BBG
1 – 60, 80, 100, 100, 100, 100, 100kg
2a – 120, 130, 130 130, 130kg
2b – 90, 100, 100, 110 x 2 (PB for 1 let alone 2), 105kg
High bar Squats
2 * 8 @ 122.5kg
2 * 5 @ 132.5kg
1 * 5 @ 142.5kg
Conditioning
6:00
Couple of failed muscle ups, and a couple were a fight through the transition due to a weak pull. But the clean and jerk felt smooth and pretty light
Mfs = 356
BBG
1. 80, 82.5, 82.5, 85(f), 80, 82.5, 82.5
Conditioning
7.09 rx
Bbg
1) 60, 80, 90, 100f, 95, 95f, 95
2a) 110, 110, 120, 140, 150
2b) 80, 90, 90, 90, 90
Strength
110, 120, 130
8:46
BBG
1)115
2a)135
2b)135
Tweaked hamstring
1) 105, 105, 105, 107,5, 107.5, 107.5, 107.5kg
2a) 130kg x 4
2b) 90kg x 4
No time for more…
BBG
1) 135
2a) 205
2b) 110 only one bar available, so had to use fixed weight set up
HBBS
175
Metcon
10:10 Rings are too low, could not kip or string together 135#
3 post clean + 1 jerk
205/205/215/215/215/215/225
Hang pull
315
Push press
195 is there any shoulder left at this point
Squat all done based of 375 max
BBG
1. 185
2a.275
STR.
195, 227.5, 244
205×4 215×2 220×1
295
185
14:20 – One MU at a time
BB Gymnastics
1) 7X1 3-Position Clean + 1 Jerk
255-265-265-275-275-285-285
2a) 5X3 Hang Clean Pull
295-315-325-335-335
2b) 5X3 Push Press
245-245-250-250-255
Strength
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75%
295-295-320-320-345
Conditioning
Courtesy of compWOD
5-4-3-2-1 of:
Clean & Jerk 185/120#
Muscle-Ups
5.59
BBG:
1) 100kg
2a) started at 130kg, came down to 100kg because I felt I wasn’t getting the form right
2b) 80kg
Strength:
105kg, 115kg, 125kg (HBBS of 162kg)
Conditioning:
7:24
No rings available, substituted bar MU.
Strength
225lbs,245lbs,265lbs
Conditioning
5:34 (5 missed muscle ups, trying to go too fast)
BBG:
1) 100kg, 100, 100, 105, 105, 105, 105
2a) 140kg, 140, 150, 150, 150
2b) 95kg for all
Strength:
115kgx8x2, 125x5x2, 135×5
Conditioning:
5:56. Stupid muscle ups. Missed 3.
BBG
1. 185, 195, 205, 215, 225, 235 (Fail High Hang), 235
Stopped jerking after 205. Shoulder was bothering me. These felt good though.
2a. 315 across
2b. 135 across
Did some lighter strict presses instead of push press.
Strength
265, 285, 305
Felt strong on these
BBG: 135X2,145X2,155X3 (the high hang on each of these was tough)
2a 225
2b 155
strength 225,235,245
No conditioning
BBG:
1)115
2a)155,175,185×3
2b) 105,105,110,115,120
Strength:
130×2,140×2,150
1) 185 for all
2a) 185-235-255-255-255
2b) 135-135-155-155-155
Hbbs
225-245-260
No time for cond but it looks like fun. Will have to try sometime
forgot this
M/F/S
2/5/5
also did 100 ab mat sit ups for time as $$out
3:10
1) 185×4, 205×3
2a)295
2b)185
HBBS off of 400# 1RM
Conditioning
4:04 RX
3:45 or better was so in the fucking cards but I missed one rep of C and J cuz I was a fucking jack ass and didnt go to split when I got tired. No clue why I didn’t think to split it. Better luck next time.
1) 185 205 225 225 225 235 240
2a) 275 285 285
2b) 215 225 225
Squats based off 330. Fast.
6/2/2
1)115
2a)175, then dropped to 165 bc form sucked
2b)115
Squats 145,160,170
Cond
7:10 rx
BB Gym
1) 95, 95, 105, 115, 115, 125, 135
2a) 205 across with straps
2b) 135 across
Squats
2 x 8 reps @ 170
2 x 5 reps @ 185
1 x 5 reps @ 200
Conditioning
5-4-3-2-1
135 lb Clean and Jrk
MUs with green band under butt
10:36
BBG:
205, 205, 225, 225, 245, 245, 245
2A) 205 across all
2B) 225 across all
Back Squats:
2×8@300lbs
2×5@315
1×4@340
Conditioning: 3:39 as RX’d
conditioning
7:11 rx
1)205,210,215,220,225,235,235
2a)235×5
2b)195,205,215,225,225
Strength-
HBBS-225,241.5,258.75
Cond-
3:58
1) 3 pos. cj: 125-125-135-135-145-145-145
2) hang clean pull: 175-185-195-200-200
3) pp:
HBBS: 155-170-180
Cond: 8:00 Rx (bad mu day- will do again to go for better time)
1) 125-125-135-135-145-145-145
2) 174-185-195-200-200
3) pp: 125 for all (failed once)
HBBS (based off 265 1rm lbbs)
Cond: 8:30 (really bad mu day( cj were easy)
BBG
1. 155, 165, 175, 185, 196, 205, 210
2a. 225, 235, 235, 235, 235
2b. 175, 185, 185, 185, 185
Strength
273, 298, 318
Cond
5:58 really need to learn the non false grip MU
1. BBG- I have horrible front rack flexibility so winded up going to c&J after 185. Went up to a 275f. Made 265.
2a. 315
2b. 185,205, 215(fail), 205, 205, 205 couple of single fails on last rep
Strength
275, 295, 315 (no smaller weights should have been 2lbs heavier on the math)
Cond
9:00 (had to use smallest band on MU) 185 was pretty light.
1) 115#
2a) 155#
2b) 135#
HBBS:
2×8@ 185#
2×5@ 206#
1×5@ 195#
BBG:
1) 70, 75, 80, 82.5, 85, 85, 85kg
2a) 100kg across
2b) 65, 67.5, 67.5, 70, 70kg
STR: BS; didn’t do, running out of time, fuckit…
Cond: 4:59 unbroken reps
MFS 4/6/3
I am looking to sell my Oct 5-7 camp spot sadly. Please email me at alex@crossfitprevail.com if you are interested.
1) 135-145-155->
2)185-205-215->
2b)135-140-140->
Cond 145# 4:24
Backsquats done based on 270#
5-4-3-2-1
C&J @ 185
Muscle Ups
4:46