Coming soon (no, not in “volt” yellow)…
WOD 120919:
BB Gymnastics
1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X8 Good Mornings – heavy, rest 30 sec.
Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.
Link not working for the demo videos.
Why not in “volt” yellow? That would look amazing!
So the most valuable sports brand in the world wants to break into the CF market, and they decide to do it with custom Outlaw gear.
*shrug*…no big deal
it’d be bad ass of the OUTLAW Romaleos same in red and black like the original Jordans… just sayin! and cool that nike is interested or in.
+1. I would buy instantly.
+2
Shrug. Nbd
BBG
Snatch 55kg felt good, starting to get lower in the receiving position
Clean 75kg felt good, just need to move faster.
Strength/Conditioning
HSPU 10, 4, 4 strict, just not getting the kipping HSPU at the moment.
subbed 15kg dumbbell for KB
BNP @ 35kg
Good mornings @ 20kg
Another brain fart on this WOD and didn’t start my clock until after the first round of HSPU but then went for 16:20
I’m exhausted, shoulders are absolutely smashed, so glad tomorrow is a rest day.
M/F/S
3/7/5
There was no WOD today. The strength/skill not timed. Its meant to be done with minimal rest but you’re not supposed to rush the reps once you start to movement.
BBG -Snatch 155 for all sets / Clean 225 for all sets.
STR/Conditioning:
1A- 25/21/19 (didn’t work kipping today because shoulders were tight)
1B – 35lb KB for all
1C – 155 for all
1D – 75 LBS
BBG
Snatch 135 missed the first one
Cleans 165
Conditioning
HSPU 6/3 3/6 2/2 fell off wall
KB Snatches was able to complete all this week at 1 pood
Press 50lbs -Shoulders are fried and some discomfort (pain) with trying to go heavier
Good Mornings 95lbs
Shoulders/forearms blasted today. Did the first benchmark for the lurong paleo challenge. gonna take the rest of the day off and hit this up tomorrow I think.
MFS 178
Yes it will just be a shame you can’t wear them at the games.
I thought shoes at the games were able to be whatever…. I could’ve sworn I saw some folks wearing other footwear than reebok oly shoes…
…. unless Nike is going to get in on sponsoring – probs an impossibility, right?
Thus far, I think athletes can still choose whatever shoes they’d like. But, you’re right, I’d put the over/under on how long it took HQ/Reebok to send Rudy an email at 7 minutes.
We could wear whatever shoes we wanted at the games. However, there was some prize money involved if you wore Reebok shoes and placed well.
My mistake then, I just saw a few pairs of Reebok lifting shoes and couldn’t think of any reason to have them other than the sponsor reasons. But I’m a Nike loyalist so except for the fuelband.
BBG:
1. 135 (felt great)
2. 2×160, 2×165, 170, 175 (f), 170
Strength / Conditioning:
1a (all strict, can’t kip): 10, 7, 5
1b. 1 pood
1c. 95
1d. 95
Bbg –
1) 225
2) 295
Cnd / str –
Hspu – 24,16,15
Kb snatch – 53,53,53 all ub
Snatch press – 135,135,135
Goodmorning – 135,135,135
GS, you’re a strong dude. I try to use your posts as a reference to where I should be most days (i’m usually about 20 lbs lighter), but I can’t get up there with your BBG work. Keep it up.
Can’t we have them in Volt? They look amazing!
I remember when I used to embroider all my stuff.
Nike!! This is awesome! I wear way more Nike than reebok about time they got into crossfit!
BBG
1) 135 x 3, 140 x 2, 145 x 1, 150 x 1 (wanted to keep going up in weight, snatches felt amazing today, no misses)
2) 205 x 3, 210 x 2, 215 x 2
STR/CON
a) 2+2, 2+3, 3+2
b) 52# (only 20 on each arm), 44# for rounds 2/3
c) 95, 105, 110
d) 135
1/7/7
BB (just snatch): 125# bad snatch day
WOD:
HSPU: 15-7-4 strict
KB snatches: 1 pood UB
Neck press: 95-100-100
Good mornings: 145# (should go lighter, I think)
BBG
1) 125×2/135×3/140×2
2) 175×2/185×2/205(f)/195(f)/195
Don’t usually fail lifts but felt like pushing it today. Turnover in the snatch is feeling good.
1a) 11+5/6+5/5+5
1b) 28kg/24kg/24kg (last set broken 15L/15R/rest/10L/10R)
1c) 95 across
1d) 135 across
Slight improvements since last week.
I Want 2 build some jerk boxes this weekend. Anyone have any good plans?
http://www.eng.auburn.edu/~simonrl/wl/jerkboxes/
The best most detailed plans I have seen
^ Dan, those PLANS are good, but the BOXES arent. They’re small-ish, they’re not very adjustable, and the top piece is probably going to break if you give it a beating.
Catalyst puts up good shit. This is from them so we built these and we beat the shit out of them and they’re still strong.
http://www.catalystathletics.com/articles/article.php?articleID=52
The most important thing is to get perfectly straight lumber and make your cuts perfectly square. If anything is warped or angled incorrectly you’re going to have wobbly shit. I can’t overstate it – It has to be perfect so take your time and you’ll end up with a way better set. If you don’t have any carpenter/handyman/contractor experience, you should get a friend who does to help.
They’re not cheap, though. You’re gonna spend a lot of money on screws.
What Ant DJ said, we have the 3/4 plywood for the top and they are breaking. Spend the xtra money follow the catalyst link.
We had one of these built for our gym:
http://www.catalystathletics.com/articles/article.php?articleID=52
They work quite well, though you can honestly get away with making them about 8-10″ shorter. At 48″ long, the top piece (made of 4x4s) is really difficult to move with one person unless you are taller than 6’2″.
BBG
1) 95X2, 100X3, 105X2
2) 125X5, 130X2 tried at 135, was feeling good but could not get out of the bottom, got 1/2 way up and could not get up, not sure what my problem is there, need something to work on that
HSPU, used 2 ab mats, still not even close
KB Snatch, 26#
BTN Press, 60#
Good Mornings, 60#
BBGym:
1) 2×115, 2×120, 2×125, 130
2) 150, 3×155, 2×160
Strength/Conditioning:
1a) 16+0, 9+0, 7+1
1b) 50#KB-1rnd both unbroken-2rnds L15/10
1c) 95#
1d) 125, 135, 135
M/F/S
2/5/3
WTF now I have to wait till you guys get these fuckers done. It helps that Rogue is sold out of the original Volts. Pre-order? TAKE MY MONEY. Fuck you guys with the incoming smart ass replies. Yes, I’m a gear whore.
Will, te escuchaste bien pato. lol!
me gusta las mujeres faciles. 🙂
BBG:
Snatch: worked up to 80 – I am stoked about this because just a few short months ago I couldn’t snatch 80 off the ground.
Cl: elbows are smoked for some reason, oh and shoulders too, LOL: worked up to 115
StrengthCon:
1: 2+2 (fell off wall); 4+6; 4+12
2: 24, 24, 28<–FML
3: 55, 55, 60
4: 60, 70, 80
I will be in Asheville, NC this Saturday. Are there any Outlaw friendly gyms there that wouldn’t mind a couple visitors?
if for some odd reason you happen to find yourself down in Georgia, we (CrossFIt Gwinnett) are just short (45 minute) drive into GA from NC border.. just sayin’
Blue Ridge Crossfit has a great box and was Outlaw friendly when I visited this summer. Only negative was stacking bumpers for boxes. ~20 minutes south of Asheville.
you can ‘try’ http://www.ashevillestrength.com
Tamara Cohen is heavy into Oly Lifting. Absolutely no idea of Outlaw friendly, just thought it’d be worth a try if there’s no where else.
If you hit Fort Lauderdale, CrossFit Predators is really Outlaw friendly, Jay Rhodes hits ups every time he and Lacey come down from Canada.
Ask John Dill
ME?
ME= max effort
BBG:
Snatch: 95, 105, 115, 125, 125, 125, 125
Clean: 135, 155, 165, 165, 165, 165, miss
Strength (only got two rounds due to time restrictions
1. 18 + 10, 13 +6
2. 40lbs, 15/15, 15/15
3. 95
4. 95, 0 (neck went tweak)
BBG:
Snatch-165-165-165-170-170-175-175
Clean-220-225-225-230-230-235-235
Strength/Conditioning:
a)21+6/16+1/17+2
b)45#kb
c)155/165/185
d)155/185/205
Still recovering from face trauma from surfing. first day back training. face swollen and try’n not to use facial movement while lifting as not to tear stiches. Felt like crap on the snatches. I too want to build those boxes. Thanks for that link.
BBG:
1) 95/100
2) 135/155/185fail/165/170fail 2nd/170/175
Strength/Cond:
24/19/12
1pood a lil easier than last week
95/105/110
60/65/70
BBG:
1)185 x 7
2) 225 x 7
S/C:
1) 31 (20/11), 22 (14/8), 14 (10/4)
2) 53, 53(rom), 35 they said I didn’t get shoulder all the way open
3) 115, 115, 115
4) 115, 115, 115
Is it just me, or does anybody else hate kilos despite the fact that everyone else in the world uses them, and they make a lot more sense?
BBGym:
1) 145, 155×2, 165×2, 175, 185
2) 185, 205, 205×2, 225×2, 230
Strength/Conditioning:
1a) 9+2, 5+2, 5+5
1b) 1pood x3
1c) 105, 110×2
1d) 135 x 3
MFS
6/6/5
Can’t wait to see what happens w/ the shoes and rest day tomorrow!
This is my fourth heavy day in a row. Lifting seminar on Sunday. My legs and shoulders were hurting a bit. I still went somewhat maximal just to get under as many heavy attempts as possible in the next few weeks leading up to my meat. I scaled down the Conditioning to solely strict HSPU’s and no KB Snatches to save my shoulder a bit. Looking forward to the rest day.
BBG
1. 185,185,205,205,225,245(m),245(m)
2. 225,225,245,275,275,295(m),295
Conditioning
HSPU (Strict) – 14,8,7
Snatch Grip Behind the Neck Press and Good Mornings done with 135#. Nearly failed last set of Presses.
I need to start working up to a heavy set and sticking with it for all 7 sets.
1) 65, 70, 72.5, 72.5 miss, 75, 77.5 miss, 77.5kg
2) 110, 115, 117.5miss, 115, 117.5 miss, 115, 115kg miss
Lot of misses today…
Strength/Cond:
1: 7+7, 4+6, 4+7
2: 24kg
3: 52.5, 55, 55kg
4: 80kg
Quick question – I notice some people climbing in weight during the 7×1’s, while others are sticking at a consistent weight. Is one more correct than another? I know in typical nomenclature for climbing sets it would look like 1-1-1-1-1-1-1 instead of 7×1, but I’ve see people posting both on the site and want to know which is correct.
supposed to be all heavy – we climb to a weight that starts to feel heavy, then go for as heavy as possible. sometimes that means more climbing, sometimes it means taking weight off, LOL, but from what coach said in prior posts – get heavy and stay there.
Can someone please tell me what advantage the boxes provide? Then a couple of follow ups: 1. How much of the programming’s stimulus will I be losing if I do these lifts from the hang? 2. Any body made their own? How much did it cost? 3. Finally, we have a noise problem (our neighbor complains when the weights drop.) We just built a cheep platform that appears to be helping. How much louder will it be to drop on the boxes?
BBG.
1) 115,135,145,155,165,175,185 PR from above knee blocks
Strength/Conditioning.
1a) Total reps – 12, 10, 9 (At a 5″ deficit)
1b) 1 pood
1c) 95, 105, 110
1d) 95, 115, 115
bbg
1: 225
2: 275
str/cond
a) 4+7, 4+4, 4+4
b) 35#
c) 135#
d) 185#
7×1 Snatch: 3×155, 4×165
(went for speed and form around 85%)
7×1 Clean: 3×226, 3×231, 2×242
(Yes went over but 242 was a PR and I had to do it twice because the first rep felt way too easy). Thanks Rudy!!!
BBG:
1) 155, 155, 165, 165, 165fail, 165fail, 165 (shoulders pretty smoked coming in today)
2) 235, 235, 235, 245, 235, 235, 235 (the 245 was a bit ugly, caught it low and put a lot of strain on my wrist so took it back down to 235)
STR/CON:
a 21+4, 6+2, 7+3 (shoulders wrecked!!!!)
b 20kg
c 95lbs
d 135lbs
Question on the KB Snatches – Are we supposed to be doing 25 straight one side, then 25 straight the other, or alternating on the fly and going 50?
Just realized I never actually read the instructions today, oops.
115 across for snatches
155 for the cleans
1a) 8+2/5+0/6+1
1b) 30# kb only did 17 UB on the third round
1c) 95
1d) 45
m/f/s 2/7/8
BB Gymnastics
1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
160 for all
2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
210 for all
Strength/Conditioning
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
3/9 4/3 3/5
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1.5 pood all
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
135 all
1d) 3X8 Good Mornings – heavy, rest 30 sec.
185 all
Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.
Extra skill work:
10 min running clock
Double Unders
Ring and Bar Muscle Ups
Handstand Walks
5-6-5
BBG
1)165 missed 175
2) up to 235
Skill/ cond
1a)15+5/12+7/10+8
B)1.5 pood. This is the worst
C)105
D)155
no blocks
HHSn: 155 across; 10lb pr AND I was nailing them
HHCln: 165, 170, 175×5; 10lb pr, but some not so nice
a) 10, 10, 10; all strict ME
b) 35lb kb; I rest 30 sec in between ea arm
c) 95, 100, 105; stay at 105 or go up next time
d) 65, 95, 115; 1st time doing these above 95
MFS 233
BBG
1) 145#
2) 2×185, 3×195, 205, 215
Str/cond
1a) 11+7, 6+5, 7+5
1b) 20kg
1c) 115
1d) 115
M/F/S
2/2/2
145, 150, 150, 155, 165, 165, 170
185, 195, 205, 215, 215, 225, 225
1a) 21/13, 23/7, 19,/3 (fucking gravity)
1b) 70, 60, 55
1c) 70, 90, 95
1d) 115×3
1)185f,185f, 165,170f,170f,165,165
2)185,205,205,215,220,225,230
Will finish tomo.
a) 30 all the way through kept falling off the wall. when i switched to the kip.
b) 53 sucked
c) 115
d) 115 (back and hams real tight)
1) 175
2) 265, 275
1a. 10+3, 8+4, 6+6
1b) 16 kg
C. 135
D 135
1) 205
Couple fails.
2) 235-255
Felt slow and heavy.
1a) 10-8 10-9 9-6
1b) 35 44 44
1c) 125
1d) 155
2/6/6
BBG:
Snatch-155,155,165,165,170,170,185
Clean-225,225,245,245,255,255,260
Strength & Conditioning
A)18+9, 12+9, 10+9
B)40# DB
C)95#
D)185#
BBG
1) 135 on all
2) 205 on all
Strength/Conditioning
1a). 15+8,12+4, 10+5
1b). 55,50,50
1c). 115 on all
1d). 165 on all
BBG
1) 120
2) 150
Strength/Conditioning
A) 5/15, 6/15, 4/10
B) 16k- 25/25, 20k- 15/15, 8/8
C) 75, 75, 80
D) 85, 95, 95
BBG)
1) 215, 225 (f), 225, 225, 235, 245 (f), 245
2) 275, 295, 305 (f), 305, 305 (f), 295, 305
First time lifting from the blocks. I think it is going to help my lifting a lot.
Strength/Conditioning:
A) 8/4, 7/4, 5/1 (fell)
B) 45# throughout UB
C) 115
D) 115
BBG
1) 7×1 Pow snatch @ 155
2) 7×1 Pow clean @ 205
No squatting today due to nagging IT/knee injury.
S/C
1a) 15+3, 12+4, 10+2 (weak kip due to aforementioned knee issue)
1b) 44# UB all sets
1c) 3×3 @ 115
1d) 3×8 @ 135
Snatch off boxes: first time on those 185,190,195,195,195,195,195f,195,195f,195,195
Cleans off boxes: also first time: 215,225,235,245f,245,235,235,235,235,235
ME Strict HSPU+kip, rest 30sec: 24+15, 6+1fell off, 5+11. (shot after the first set!!!)
3×25 UB Snatches, rest 30sec: 25@70lbs R/L, 25@55lbs R/L, 15@55lbs R, 11@55lbs L
then quick metcon: Ladder 12-1
Pullups
Burpees
5:22
Snatch 115
Clean 175/205
1a) 21,15,11
1b) 40#
1c) 95#
1d) 115#
BBG:
1) 165# x 3, 185 x 4
2) 185 x 2, 205 x 2, 225 x 2, 235 x 1
S/C
a) 15+5, 10+4, 7+3
b) 55#, 35, 35
c) 95#, 95, 105
d) 95#, 95, 105
1) 115
2) 185
C
1a)10/2-5/3-6/2
B)1.5p 4:42
C) 105
D) 105
1) 155 Across
1a) 225 Across. Felt like paper.
Cond
1)30/7/10
1a)1 pood
1b)105 10 pound pr
1c)145
BBG
1. 70, 72.5,75,77.5,80(f),77.5,77.5kg
2. 85,87.5,90,92.5,95(f),92.5,90kg
Strength
A, 4+3, 4+3, 3+4
B, 24kg
D, 80kg
29/m/5’11″/174
BBG
1) 95-95-115-115-125-125-135-135 (hand still hurting; today more form and active rest)
2) 155-155-155-185-185-185-205
Strength/Conditioning
1a) 6/0 10/1 10/2 (fell off wall on first)
1b) 35(1pood)
1c) 65
1d) 65 (did 15 each time on accident)
I hope this hand heals up soon. I may need to take off a few days, but I just started recently and really love this stuff.
No BBG. Shoulder
A) 15/13-13/15-11/20
B) 65 across
C) 115-120-135
D) 225 Across
BBG
Snatch 80, 80, 85, 85, 85, 90, 90F, 90kg
Clean 120kg across
HSPU 9 + 4, 5 + 3, 3 + 2 (to floor)
KB snatches 20kg across
Snatch Grip Behind the Neck Press 60kg across
3X8 Good Mornings 60, 70, 60kg (absolute hell)
MFS = 347
BBG – Done from floor, EMOM
Snatch – 80kg all across (F on 7th rep, 3 attempts in 40 seconds)
Clean – 105kg all across
Olympic lifts felt good tonight
Strength/Conditioning
1a) 12+1, 8+2, 5+2 – My kipping was way off tonight
1b) 24kg KB x 12 each arm – Completed all sets
1c) 60kg all sets – Isn’t getting any easier
1d) 80kg all sets – Form started getting crap on last set
My KB snatching sucks so I halved the reps, will look to work up to 25 reps per arm if we keep doing this every week.
Snatch-215/215/215/220/225/230f/230f
cleans- 300 all
no time for conditioning
1) 115-135-145-135-135-135-135
2) 185-185-205-205-215-220-220
1a)10+8/10+5/14+3
1b) 35-35-53 lbs
1c) 115-125-135
1d) 155-165-175
1)75-85-95-95-95-105-105
2)135-135-155-155-155-155-155
1a)8+4/8+3/4+4
1b)1 poodX3 way better than last time
1c) 95-105-110
1D) 145-135-125
1) 115#
2) 165#
8+7,7+6, 5+5
35#
115#
115#
1)95,105,115,125,135×3
2)195,205,215,225,235,245,250PR
1a)15+5, 11+4
1b) 1pd, 1.5pd
strength
1)95,115,135,145,150,155,165pr
2)165,195,215f,215,225,235pr,245f
Snatch 7×1: 165
Clean 7×1: 235
SC
HSPU 4/6 4/6 3/5 from a deficit
KB 35-45-45
SN PP 95
GM 155
BBG
1) 175, missed 180
2) 215
Strength
HSPU: 4+2/3+2/3+3
KB: 20kg
SNP: 105
GM: 135
BBG: snatch 115 clean 185
1a: 26,15,11
1b: 40#
1c: 115#
1d: 135#
1) 130
2) 185-185-195->
1a) 20+1, 12+3, 12+4
1d) 115
BBG
1) 7×1 snatch off block: 75-85-95-100f-100-100-100
2) 7×1 clean off blocks: 140-145-150-155-160-165-170
STRENGTH
1a) 3xME strict HSPU + ME lipping HSPU: 8+12, 6+9, 5+10
1b) 3×25 UB KB snatches: 30-30-30
1c) 3×3 snatch grip behind neck press: 65-75-80
1d) 3×8 good mornings: 75-80-85
BBG
1) 7×1: 145 all sets
2) 7×1: Worked up to 225 but clarked it mid back still on fire.
1a: 7+8, 10+5 (did with 7-8″ deficit)
1b: 52, 52
1c: 135, 135
1d: 185, 185
BBG
82.5kg
110kg
Strength/conditioning
HSPU- 10+4, 7+7, 7+4
KB snatch- 20kg for all sets
Snatch Grip Push press- 90kg all sets
Good mornings- 50kg (first time doing this movement so kept it lighter)
BBG
45kg,
70kg
Contioning,
HSPU 10,5,3 no kip
Kb Snatch 20 kg unbroken
Sn Press 30kg
Good Mornings at 20kg (not a fan of weighted)