Spent the evening with CJ. We decided on the 2nd and 3rd events of the Open.
2nd event: 1,000 Burpees for time.
*Score is ranked by whoever has the highest levels of muscle enzymes in the blood (5 hour time cap).
3rd event: Max Distance Broad Jump Over Fire Pit.
*Athletes must land on “other side” of burning fire. Landing on fire/hot coals or any melting of skin will result in DNF.
WOD 121017:
BB Gymnastics
1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 Reverse Hypers – heavier than last week, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15′ – rest 30 sec.
Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.
Classic…
Are we required to reach a target for the burpees? I want to start practicing right away.
WOD 3:
Max distance run on railroad tracks ahead of 25 MPH train. You will have a 800 yard head start, and will be ranked by the distance you travel before jumping out of the way.
Getting hit by train does not result in DNF, but will be ranked below non-hit athletes by total bodily injury, as measured by hospital bills.
Sorry, Workout 4.
disagree – i think getting hit should be ranked high! lulz
BBG:
1. Worked up to 205#
2. Worked up to 240#
Strength/Conditioning:
1a. 185#
1b. 135# RDLs
1c. 115#
1d. No rope set up. Worked on C2B Pull Ups since I did not do them in yesterday’s.
BBG
1) 115×3
120×1
125×1
130-f
125×3
120×2
2) 150×1
160×2
170×4
160×3
STR/con
1a) 145 x 5 x 3
b) +15 (I’m doing these with a dumbbell and plates stacked on a high box :s)
C) 75 x 12 x 3
D) 2×20′ x 3
MFS:2/4/5(fell down the stairs and bruised my heel yesterday)
How about a Skill WOD like Midget Toss for distance?
Finals Wod: Top 3 males and females each fight a Bear to the death. First one to kill the lion or last person still alive wins. Functional Fitness.
Sorry, first one to kill the bear or last person still alive wins. Fighting a Lion could be the scaled alternative.
BB Gymnastics:
1) 155×3, 165×4, 175×3
2) 225×4, 235×4, 245×2
Strength/Conditioning:
1a) 135
1b) back extensions with 35#
1c) 115
1d) 3,3,4
1) 205#x10
2) 225#x10
strength/conditioning
1a) 205#x3
1b) glute ham raise3x12
1c) 135#x3
1d) climbed up a metal pole on our pull up rig as many times as i could in a min x3
BBGym:
1) 6×125, 2×130, 2×135
2) all at 165
Strength/Conditioning:
1a) 150, 150(4), 145(4), 145-did an extra set to make up for misses
1b) Straight leg DL: 125
1c) 105, 100, 100-brutal
1d) ME ring dips: 15, 14, 12
M/F/S
3/6/8
BBG:
1) 135-135-135-135-145-145-145-155-155
2)185-185-185-185-205-205-205-225-225-225
Strength/Conditioning:
1a) 185
1b) 140
1c) 135 – way way harder than I thought it would be.
1d) 4-4-4 – Only have a twelve foot rope.
Legs are fried.
BBG
165×2, 185×2, 200×1, 205×1, 210-miss, 215×1, 220×1, 225-miss
205×3, 225×3, 235×2, 245×2
S/C
1a – 155
1b – 3×20 banded good mornings
1c – 95 (fucking humbling)
1d – ME Unbroken Muscle Up – 6,6,6
I just moved to Cape Town, South Africa for the nest 3-6 months and was wondering if there is a gym that does outlaw around that I could visit?
BB Gymnastics
1) 10X1 Snatch from High Boxes (above knee)
1-95 2-95 3-105 4- 105 5- 110 6- 110 7- 115 8- 115 9- 120 10-120
2) 10X1 Clean from High Boxes
(Big focus on tech with hips)
1-120 2- 135 3- 145 4- 145 5- 150 6- 150 7- 155 8- 155-turned into a shitty power clean 9- 155 10-155
Strength/Conditioning
1a) 3X5 Push Press – 155
1b) 3X12 Reverse hyper/subbed it on GHD with rev leg lift
1c) 3X12 Bulgariant Split Squats (front rack) – 95lb
1d) 3X1 minute ME Rope Climbs 15′
4/7/8
BBG
1) 210
2) Skipped
Str/Cond
1a) 185 for 3 sets
1b) 20# Med Ball on GHD Machine
1c) 145 for 3 sets
1d) 3 ascents each round
Bbg
Snatch 165-165-165-175-185-195-205-205-205-205
Clean-210-225-245-245-255-255-265-265-275-275
Strength/cond
A)185
B) 3×5 Goodmorning 135
C) 95 wow that was rough first time….
D)3-2-2 I chose to have a leg left rather than climb more being a wussy….
Any Outlaw friendly gyms in Colorado Springs? Will be there for the rest of the week and would love to get Fri and Sat in if possible. Thanks.
Come to CrossFit Continuum. Several of us are following the Outlaw programming. Shoot me am email at zumbo_206@yahoo.com and we’ll talk about what fits your schedule and I’ll give you the number, address, etc.
Bbg
1) 110-110-115-115-120-120-125-125-130-130
2) 155-155-155-155-155-160-160-160-160-160
Strength/Cond
A) push press 3×5: 125-115-115
B) RDL (4″ deficit) 3×12: 115-115-115
C) strict ring pull ups: 8-10-10
BBG:
1) felt pretty horrible today; not sure what’s going on, but I just didn’t have any overhead stability – worked up to 70, 75, then just hit lighter weights the rest of the sets
2) cleaning felt a little better, but not great. I hit 120 then 125 (both PR’s off the blocks)
StrenthCon:
1) 85, 85, 85
2) bands
3) 60, 65, 65 (I think)
4) 4, 4, 3 (our new rope is so slick any ideas on why it might be slicker than other ropes and how we might get rid of that slickness would be greatly appreciated.
Generally feeling bad today. Maybe underrecovered, underfed, or just being lame. Parts of me are sore, more sore than I think they ought to be and my attitude today was shit.
BBG:
1: 135, 145, 145, 155, 160, 165F, 165, 165F, 165F, 165
2: 165, 185, 195, 205, 215, 225, 230, 230, 230, 230
S/C:
1a) 155, 165, 165
1b) 20, 30, 30
1c) 65, 65 (failed last rep), 65
1d) 3, 2, 2
Before today I’d never done pulls from boxes; feels like I need to do a lot of these with the snatch to fix my inconsistency. Also never did Bulgarian split squats before; balance was the issue much more than strength. Met-con was giving out far more than strength. I’m fuckin’ beat from the last three days. Love this shit.
MFS 3/6/5
BBG:
1. 85-85-87.5-87.5-90-90-92.5-92.5-95-95#
2. 125-130-135-135-137.5-137.5-140-140-142.5-142.5#
Strength/Conditioning:
1a. 105-110-115#
1b. subbed 80# good mornings
1c. 70#
1d. 3-2-2
no blocks
HighHangSn: 175×2, 180×2, 185×6
HighHangCnJ: 195×2, 200×2, 205×2, 210×2, 215×2
a) 3×5 PP 145lb
b) 3×12 back ext 10lb
c) 3×12 ab wheels
d) 3×12 face pulls, purple band
MFS 134
Swim Practice for a hour and then….
BB Gymnastics
1) 175 185 185 185 185 185 (stopped at 6 I was feeling pretty worn out today)
2) 230 240 240 240 240 245 (stopped at 6)
Strength/Conditioning
1a) 185 210 225(4)
1b) Purple Band on GHD
1c) 115
1d) 4 5 5
M-F-S
5-7-6
Strength:
1a)120#
1b)15# db
1c) 75#
1d) 3 (ea rd.)
BBG
1) 165 across
2) up to 245
Skill/cond
A)165
B)band
C)135
D) no rope so did muscle ups
BBG:
Snatch – 95×3 105×7 all good
Clean 155×5 good 165×5 missed first rep
S/C:
145/145/145
BW/BW/BW
75/75/75
No Rope still did 1 min muscle up practice.
Attempts: 9/7/7
BBG:
1)135×10
2)205 x 5, 215 x 5
Strength/Conditioning:
1a) 155# all three rounds
1b) 45# all three rounds
1c) 155# 12 on each leg for first round and then 6 on each for last two… dont know if that was right but thats how i did it… and it was tough
1d) 3, 3, 2.
1). 185
2). 235
Run 1 mile
400 m sprint work on the track
Final Workout:
One round for time:
Chug a gallon of milk
30 minute cap
BBG
1) 4@75, 6@80
2) 3@105, 4@110, 3@115
Strength/Cond
1a) 85
1b) blue band
1c) 55
1d) 2 each round
BBG:
First time off boxes! Fun stuff
1. Done at 95#
2. 115, 135, 155, 165, 170×3, 165×3
Strength/Conditioning:
1a. 145, 150, 155
1b. 125, 135, 145 Goodmornings
1c. 75, 80, 85
1d. 21, 19, 20 Towel Pull-ups
BBG:
1) 165# across
2) 226# across
Ran out of time; had to leave for our next tournament in the ATL. Definitely need a rest day tomorrow. My legs are toast.
1) 135 for 5 145 for 5
2) 185 for 5 205 for 5
1a) 155 for all
1b) banded GH raises
1c) 155 for all
1d)8-6-6
BBG
1) worked up to 110
2) worked up to 160
strength/cond
1a) 105
1b) subbed good mornings @ 105
1c) 65
1d) rope climbs first round then subbed pullups
Wow, def had squat hangover today.
1) 185
2) 245
1a)185
1b) no weight
1c) 135
1d) 14 14 13 (did strict c2b chins)
4/8/7
29/m/5’11″/175
BBG
1) 135-135-135-135-145-145-150-150-155-155-155
2) 155-155-185-185-185-185-200-200-200-200
Strength/Conditioning
1a) 135
1b) green band on GHD with 15lb dumbbell
1c) 135 (ugly tonight, hit shin on box)
1d) 4-3-4
BBG
1)185# straight across
2)225# straight across
S/C
1a)185#
1b) Not sure the weight was
1c)135#
1d)Subbed hollow rocks
3/2/4
BBG
1) 150
2) 240
strength/cond
1a) 185
1b) red band
1c) 135
1d) 5 per round
BBG:
1.) 150-150-155-155-160-160-165-165-170-170
2.) 195-195-205-205-215-215-225-225-230-230
Strength/Cond:
1a.) 175-180-180
1b.) 235
1c.) 115
1d.) 3,3,3
3/5/4
BBG
1)7×1@135, 3×1@145
2)7×1@225, 3×1@235
S+C
1a) 115,125,135
1b)didn’t do
1c)115,95,95
1d)did deadhangs instead 3×15
snatch 135 155 175 185 195 205 215 225 240 245f
clean 185 225 245 265 275 280 285 290 295 300
felt good so went for PRs
PP 205×3
GH raise 30#x3
Split squat 135×3
Rope 6 6 7
BBG:
1) 185# x 10
2) 205 x 5, 225 x 5
Strength/Conditioning:
1a) 185#, 185, 185
1b) RDL sub, 135, 135, 135
1c) 95#, 95, 95
1d) 4, 3, 3
1)135,135,135,135,155,155,155,155,165,165
2)185,185,185,205,205,215,220,225,230,235F
Cond
1a)205,225,225
1b)grey elite fts band
1c)165,165,165
1d)2,2,3
BBG
Made up Clean and Jerk percentages from Tuesday.
Based off 315. Felt good so worked up to 315 and hit the clean but missed the jerk.
No Conditioning.
41/6’2″/203
1) 80/85/90/90/92.5/92.5/92.5/95/97.5kg (215#) – felt good
2) 110/112.5/112.5/115/117.5/120/122.5/125kg (275#)
3a) 70/80/80kg – didn’t push this too hard because of shoulder
3b) 35# BE substitution
3c) 95/115/115# – haven’t done these in front rack before. not bad once you get balance under control.
3d) 2 legless rope climbs
Feeling great. Ronald Regan, I live in Colorado Springs. Feel free to hit me up on Fri/Sat and we’ll see what is going on. bwm colorado at gee mail dot com.
3c note) back foot raised 12″ off floor, lowered back knee to ground.
BBG:
1) 175, 180, 185, 195, 195, 200, 205, 205, 210, 215F
2) 195, 205, 215, 220, 225, 225, 230, 235, 235, 235
STRENGTH/COND:
1a) 3×185
1b) did not do
1c) 3×125
1d) 5, 4, 4
bbg:
65,85,95,105,115,115,115,115,125,135
clean:135,155,185,195,195,195,195,195,195 elbow started to hurt so i stopped
strength:
I did this for tune so with as little rest as needed to do unbroken. probably was about 30 seconds. first round was less maybe 15 seconds last round was maybe 35 seconds.
pushpress 185
reverse hypers 25db between legs
front rack bulgarian squat 135 uberhard
did 12 strict pull ups no rope
time was 12:35
1) up to 135
2) up to 175
a) 155
b) 90
c) 105
d) 10 pullups/rd
body feeling like shit, fighting something off.
1) 3×85#/95#/95#(F)/2×95#/115#(F)/105#(F)/100#
2)125#(F) / 2×115#/ 125#/ 135#(F)/2×125#/135#/2×135#(F)
After that I decided to work on speed on Snatches from boxes as they did not feel perfect and comfortable, so I made 3×5@75#, 3×4@85#/3×3@90#, 1×2@95#. taking 60sec. break in between sets. At 95# I started loosing nice flow, so stopped.
strength:
a)95/105/115 (failed last rep@115#)
b) 35/40/45#
c)115/125/135#
d) 2/2/2 (need to learn faster descend and not to burn my legs).
BBG
1) 60kg
2) 80kg
nothing else today
Only S/C piece today: (made up S/C from 10/13 & 10/16, see results posted there)
Subbed ## GHD hip ext for reverse hyper. Balance struggle w/ Bulgarian Sq (new movemnet)
PP: 85#
## GHD: 25#
BulgSq: 45#
Rope Cl: 2x (chink in armor!)
F/51/5’3/#2mch!
BBG:
1) 10×1 @ 65kg
2) 10×1 @ 80kg
strength/conditioning:
1a) 3×5 @ 80kg
1b) Reverse Hypers 3×12
1c) Bulg Sp Sq 3×12 @ 50kg
1d) practiced rope climbs in a GLOBO GYM
bbg
1/ up to 75kg
2/ up to 100kg
timing was off a bit so kept it a bit lighter
str/con
1a/ 3×6 strict press 60kg (didn’t read it properly)
1b/ goodmornings 60kg
1c/ 60kg
1d/ 5,4,4
Snatch- Worked up to a 185 had some fails but this is a big improvement from blocks.
C&J- Broke up Clean and Jerks since wrist are still jacked. Did clean pull doubles off blocks up to 375. Jerks did up to 275 fails.
Did push presses at 225 B neck. Also did EMOM seated and bar muscle up.