Evidently no one did anything cool on the rest day, and I was traveling so you get no long winded discourse on the merits of the non-heaving Snatch Drop vs. the heaving Snatch Balance.
You do however get this Pulitzer level pic of the Chicago skyline:
WOD 121005:
BB Gymnastics
1) Every 30 seconds for 4 minutes (8 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 75% ofย 120914.
*rest 2 minutes
2) Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% ofย 120914.
Conditioning
Run 1 mile
30 Muscle-Ups
For time.
Midline
5 minute AMRAP of:
BB TGU 65/45#
Notes: Worry far more about control than speed.
i had a skinny vanilla late on my rest day …
i cant make the mid week shifted camp ..ii anyone is interested rzep1@yahoo.com
That’s the Trump International… Right? You guys staying there? I’m there in town for the ND/Miami game.
BBG
1) 52.5kg
2) 60kg
COND
18.00 with bar muscle ups
MIDLINE
2 reps
Hey, Im new here, what is a noob?
and you picked the picture of the one building most true Chicagoans dont like. ๐ Trump tower…ill give you more crap tonight at the camp.
Bbg – done
Cond – 12:46
BBG:
1. 145#
2. 190#
Conditioning:
New box so I haven’t measured out a mile yet so I just ran and came back at 9:30 (usually my mile is around 7:00)
Time = 14:25
Finished with Strength from Wednesday
BBG
1) 125# (1 missed hang snatch)
2) 185#
COND
6:25 mile
18:12 MU’s (got the first 10 in about 3 minutes, then the wheels came off)
24:37 total
MID
2 reps
2/3/3 (took an extra rest day on Wed)
i was going to do a 30 MU WOD anyways what a coincidence….
BB Gymnastics:
1) 120#
2) 150#
Conditioning:
Mile- 6:39
TWT- 16:10
Midline:
5
M/F/S
1/2/3
Bbg –
1) 155
2) 185
Cnd –
10:55
Midline –
14 ( 7 each arm)
I use instagram, therefore I am a photographer.
Art is art, Ray. Some people go to art college, some people download an app.
And sometimes an app produces better results than a college art degree…lol
http://imgace.com/wp-content/uploads/2012/06/how-about-a-tall-glass-of-i-dont-give-a-fuck.jpg
BBG
100
135
Cond:
1Mile – 90 Pull ups/90 Dips 27:25
TGU – 0 couldn’t keep it from falling forward.
BBG
1) 155
2) 210
Reps were all fast and clean
Cond:
DNF -30min 15 reps.
1mi, 6:43
Something was wrong with me this AM. MUs are a big weakness of mine in high volume. Improving by working them whenever I can.
first off, I really wish this blog had a button for some of these posts, anyhow.
BBG:
1) done at 62.5
2) done at 86
Conditioning: No time. 7:50something run (slow today); two of us were running and we only have 1 set of rings so we sort of alternated hitting the rings. My other rate limiting step: yesterday I easily spent 45-60 minutes upside down at gymnastics training and followed that up with a 5 x me muscle-up and 3 x 1k row wod.
No time for midline.
BBG-
1) 155
2) 205
Conditioning – 14:04 (5:52 mile)
Midline – No time today
BBG:
1) 145#
2) 175#
Conditioning:
15:01 (5:40 mile)
Midline:
12 TGU @ 65#
BBG
1) 130#
2) 165#
This felt good and easy.
Conditioning – 17:46
1mil = 7:25
I was able to string the first 12 in about 2 minutes, but after that it was onesie/twosies the rest of the time. A tear around rep 22 didn’t help my cause.
No time for BBTGU
BBG
1) 135
2) 165
Conditioning
17:31
6:30 mile
Midline
5
I’m new and not sure about all the lingo. So what does this mean?
BB TGU 65/45#
Barbell Turkish get-up, 65 pounds for men, 45 for women.
Example of get-up:
Thanks Alan
1) done@ 130#
2) done@ 175#
con: 12:22 rx
mile 5:02
MU 7:20 —too slow need more work on Muslce ups
midline done
Midline: 12
BBTGU= BarBell Turkish Get Up
BBG:
1) Completed at 165#
2) Completed at 185#
Lunchtime
Max effort bleep test with 15m intervals
After work
Snatches @ 67.5kg
Cleans @ 90kg
Conditioning
Mile 7:48
30 muscle ups 6:47 PB
Total time 15:12
Midline
8 reps
MFS – 253
14:50 now that was a wod, should have a name…just saying
BBG
1) 130
2) 170
Cond.
12:20
Midline
5/arm
1) 120#
2) 165#
Cond 15:37
Midline 2 reps R, 2 failed reps L. Arms were smoked.
Working on more aggressive snatch turnover, seems to be helping. 6:56 mile, was through 10 MUs at 9:00, arms died and had to single it out from there.
BBG
1) 150lb
2)195lb
Wod: 6:00mile
12:17rx
BBGym:
1) 105#
2) 145#
Conditioning:
21:26
6:42 Mile
-Going into this I didn’t think I would be able to get 30 MU in a reasonable amount of time. This was huge for me, did my first muscle up about 1 month ago.
Midline: 7reps 3L/4R
M/F/S
4/2/6
BBG
1) 55 kg
1) 80 kg
WOD 12:39 rx
TGU meh ๐
nice wod. this is my first time going outlaw. bbg done at 95lbs snatchs
135lbs cleans
mile was done in 7:15 but this was my first time trying ring muscle ups only got 15
total time was 22:55
Midline: 12 reps with 45lb bar.
i mean 6 reps per arm.
1) done.
2) done.
Cond
6:00 Mile might have been short a touch that seems fast.
Muscle-up work
BBG:
1) 85#. Surprisingly, hang snatch felt much better than power snatch.
2)105#. Felt like real cardio, having very short time to take breath.
Conditioning:
mile run: 7:41min. did not time MU, because still can’t make them without band and when I started making them, the form felt terrible and I felt extremely devastated, so my goal was just to make 30reps no matter what.
Midline:
2 right hand, 3 fails left hand. had done KB turkish get-ups once, so doing with barbell was all new experience, just keeping 45# BB stable felt like hard task enough. Hardest part – going back to the ground to be able to count as completed rep.
M/F/S/
10/6/5
Just conditioning 20:51
Rings to low. Couldn’t really sting then together due to haveing to keep my knees bent.
bbg-
1) 145#
2) 195#
conditioning) 10:57- so fucking hot outside
just practiced tgu
BBG
1) 145
1) 175
WOD 10:29
TGU 4 (2 each)
Anyone interested in buying my spot at the Palm Desert, CA training camp, Oct 19-21st (Fri-Sun)? Not going to be able to make it and would hate to see it go to waste. Email me: john at crossfitgenesis dot com
My 2nd Outlaw WOD
MFS before: 2/5/3
BBG 1) 75, 2) 90
no power — still fatigued from Weds
Cond. 22:47 (7:20 mi; MU fr floor ’til fail, then subs 3strict pu+ 3dip)
BB TGU 2 each arm @45
MFS after: 4/7/6
BBG:
Snatch Complex: 195lb
Clean Complex: 225lb
1RM Bear Complex: 225,275,315
Conditioning: Had my baby so could go run a mile and leave her in gym.
EMOM20
Even – 3 Muscle Up
Odd – 2 Deficit HSPU on P-Lettes
*Could not go run mile and leave her.
BB Gymnastics:
1. 140lb
2. 180lb
Conditioning:
14:56
hopefully you guys saw this
http://media.crossfit.com/cf-video/CrossFit_AF_Valenzuela200_SD.mov
BBG
1)135
2)175
Cond
12:46
6:12 mile.
Midline : 4 left 5 right
BBG:
Snatch- 95# based off 125#
Cleans and PP- 115# based off 150#
Cond: 15:42MU
Run will be later on- its pouring out…
I should add that the last time I did 30 MU it took me 37mins… I cannot believe the drop in time!! Thanks Rudy:)
1) 135#
2) 185#
Cond.
13:48
BBG:
135
185
Conditioning
11:23
TGU: 6,6
Bbg:
-155
-205
Cond:
12:18 *did bar MUs since I’ve never done them. I was visiting a gym away from my own.
Midline:
20 total @ 65# ( 10 each side)
Took a week off leading up to the last 2 days due to opening of our gym this week. Thought I’d really struggle coming back but actually I felt great!
BBG
1) 155
2) 200
Cond:
1mi, 5:23
Total time: 16:44
BBG
1) 108lbs
2) 118lbs
Conditioning:
19:29 (had to do 30 pull-ups and 30 muscle ups with a box. Need to work on these ALOT!!
Midline:
13 Reps did better than I thought for the first time.
I want to thank outlaw way for this programming. I started outlaw way a month ago, so far i have pr’d on my snatch (205 to 225 now) hand stand push up (5 strict to 12 strict plus 7 kipping) and today i pr’d on my mile at 6:22 & 30 mu @ 13:05
I had a 6:45 mile time & 19:36 on 30 mu
Haven’t posted in a while.
BBG.
1) 135
2) 190
Conditioning.
11:49
With bar MU
Midline….
Maybe later…
BBG
1) 145
2) 210
Strength since no gym tomorrow
-Last Saturday’s front squats 5 lbs. heavier than last weeks.
Cond.
6:05 Mile
9:49 MU’s
15:54 total
Mid
3x 1 min on 1 min off ME GHD situps. 26, 20, 20. Pretty nice turf burn on my knees.
1) 145
2) 195
Felt slow and heavy.
Tired and unmotivated.
5/5/5
Did Barbell gymnastics after coaching 5am group.
Snatch complex done at 85#… felt really good. More weight next time?
Clean complex done at 105#, 10# heavier than last time. Felt good!
Did not do conditioning. I am competing in a triathlon tomorrow!
WOD 121005:
BB Gymnastics
1) 140
2) 180
Conditioning
Run: 6:29
MU: 12:02
TWT: 18:31
Midline
2 Per arm
155
205
conditioning-14:43 (mile-6:21
had a couple of missed mu
tgu-11total
BBG
1)175
2)215
Conditioning
1 Mile Run: 7:28
Strained my pec a few weeks ago and still feels tender on Muscle Ups so worked on Strict Ring Pull-ups and Dips trying to get ROM and strength back
Midline
8 Reps
BBG
1) 110#
2) 125#
Never really maxed my snatch…it’s a bit of a confidence thing for me, but I hang squat snatched 135# a few days ago for the BBG, went off a 145# max. Don’t have a push press max but my jerk is 175# so I used 165#.
Conditioning
mile run @ 7:36
finished workout at 26:06
took my time…don’t really have muscle ups, hitched a small band up underneath myself and did some mixing the grips, but essentially strict.
Midline
3 per arm @45#
BBG
1) 165
2) 205
Cond
Run-7:01
MU-methodically slow singles. anterior delt still not 100%
BBG:
1) 145LBS
2) 175LBS
CON:
10:15 (6:30/3:45)
ML:
Scaled to 45lbs, 7 total. These are hard!
3/3/6
Snatch done @ 98#
Clean & press done @ 143#
Conditioning:
Total time- 17:05
Mile-7 min
Muscle ups – 10:05
I did mostly singles with a few doubles thrown in there. Lately (last cpl weeks) my dips have been holdin me back. I blame all the muscle weight gain ๐ workin on droppin a lil before the open to help with my gymnastics.
Skipped midline due to time
BBG
1) 140#
2) 205#
CONDITIONING
1 miles
30 muscle ups
MIDLINE
6
Snatches w 155#
CnJ w 225#
Conditioning – 15:55
BBG
1. Started with 165, but was off and not warmed up enough so dropped it to 155 on final 4 sets
2. 200
Cond
16:05
7min mile mostly 3s and 2s on MU
Midline
12, 6 each side.
BB Gymnastics
1. 145
2. 185
Conditioning
00:12:18
29/m/5’11″/175
BBG
1) 145 (one fail)
2) 185 (push press heavy)
Conditioning
16:00
Midline
9 reps
Snatch: 115#
Clean: 155#
(could do more for both of these – finally getting the hip ext)
MetCon: 9:07 (40 C2B, rather than MU’s)
TGU: 21 (35# DB)
bbg
1) 170
2) 185
conditioning
24:39 rx
midline
12 reps
Only had 20 minutes first thing in the morning before going away..
1) 65kg
2) 80kg
Completed both with no fails. I was banging up my pubic bone again which sucked
No time for anything else.
BBG:
1. 70
2. 95
Conditioning 30:52
BBG:
1) 105#
2) 125#
Conditioning: 13:48
Mid-Line: No time ๐
BBG:
1) 54kg
2) 70kg
Cond: 11:59
Midline 9 reps
MFS 2/4/2
BBG
Done
Conditioning
No time
Midline
11
BB Gymnastics
1) 90#
2) 125#
Conditioning= 15:00 (7min mile, struggled on last 6 MU)
Midline= 18 reps
BB Gymnastics
1) 90#
2) 125#
Conditioning= 15:00 (7 min mile, struggled on last 10 MU)
Midline= 18 reps
BB GYM
1) 85
2) 120
COND
17:15. Mile 7:33
MIDLINE
17 @ 30#
BBG
1- 63.5kg Base of 85kg
2- 78.5kg based of 105kg
Conditioning
11.40
run done in 6min flat PB time from the last time we done a 1.6km run and muscle ups done in 5.10 also a PB time since last time I done this.
bbg
1/ 60kg
2/ 80kg
conditioning
1.6km row (raining too heavy to run)
30 muscle ups
5.22 row
14.07 twt
struggled a bit with mu after the row
midline
12 (6/arm)
BBG
1/ 67.5kg
2/ 82.5kg
Cond.
11.00
finnished run @ 6.20
midline
4 each arm
BBG-
1) 125lbs (the hang were tough on these for some reason) (Still fighting shoulders on flexibility behind head)
2) 185lbs (Power clean was easy. Front rack issues made the hand cleans a little tough. The push presses were easy)
Cond: Skipped mile. Can not do 30 real muscle ups. Did one real one to make sure I have one. Proceeded onto 1 20lb weighted negative MU on ring, 1 banded(red) MU from seated position with 20lb vest first 10/ 1 banded (green) bar MU as 1 rep. Did 25 of these triplets
Midline
8 each arm (45lbs only had bar at home no weights though)