Tonight we play a new game, it’s called “Where the f**k is Rudy today?”
I’ll give you some hints, and you guys can use your google machines to figure out the answer. Each day the winner will get one free Coke Zero at the Outlaw Open (*this offer may be subject to change—you may have to buy your own damn Coke Zero).
Hint 1:
Hint 2:
Hint 3:
WOD 121107:
BB Gymnastics
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
Strength
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X8 Reverse Hypers – very heavy, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.
Conditioning
4X400m Run – Rest 1:1 (all out efforts)
Paris, France
Paris. Reebok CF Louvre
Ah le gay Paris. Put another shrimp on the barbie, eh mate?
that what they say there.
France
Hope the pull up bars have got some clearance…
Bastard. I’ve always to go there…
*Wanted*… I’ve always WANTED to go there.
Sheesh.
Umm….that’s Australian, man! This is France.
Arbys
Mexico
I am trying to understand what is different about this 16 week cycle?
we did low-bar for the first time in weeks…
It started at a different time.
For those of us flying out to support the Outlaws at the Outlaw open is there any Outlaw friendly places set up so we can get a work out in?
Paris! Reebok Crossfit Louvre on the first pic 😉
Paris, France which I am led to believe is nothing like Paris, Texas. Haven’t seen either so I wouldn’t know.
Paris, TX is way more cultured.
I’m what you call a dumbass noob. I tried going back to see when a cycle starts, but did not see a post depicting exactly a start of a new cycle. Can someone help me please sorry guys.
This is week one of the 16 week cycle
check post from 121029
i second that
New Cycle started this Monday, Noob. Great time to get started.
Just start today…
Rudy recommends starting on the day that you start, just start following the program today, you’ll be fine.
Thanks.
10/29 started the deload week to transition into the next 16 week cycle
Cycle started this week
You are in luck, this week was the start of a cycle.
BBG
1)135×2, 155×2, 175,2, 185×4
2)225×10, no jerks
Strength
1a) 95
1b) subbed
1c) 35 lb KBs
Cond
1:03, 1:13, 1:17,1:18 (Makes me think we should check our 400 m mark. I was not moving very fast)
agreed
hey brother new 16 week program started this past monday. (5 Nov 2012) prior to that there was a 12 week program that started second week in June.
I agree with Preslley you’re at Reebok CrossFit Louvre. Perhaps some extra cred for including the address: 34-36 Rue du Louvre
Paris,
thank goodness you’re a good coach, this game sucks!
BBG:
1. 185#x5 195#x3 200#x2
2. 205# (worked on speed)
Strength:
1a. 135#
1b. 205# RDLs
1c. 32kg KB (ugly so went down), 24kg slow full ROM, 24kg slow full ROM
Conditioning:
1:14 (13 second PR)
1:14
1:14
1:23
Conditioning:
4×400 Rest 1:1
1:11 1:13 1:13 1:13
Don’t let anyone touch your “oui oui”. But make sure you get your hands on all the snatch you can. See what I did there?
BBG:
Snatch – 135# (Not terribly heavy, but had good form)
Clean and Jerk – 185# (Same, focused on form)
Strength:
1a) First set at 135, went down to 115 to improve form
1b) No reverse hyper machine, so skipped
1c) 40# DBs, probably could have gone heavier
Conditioning: (Since it was colder than a witch’s titty outside, I rowed equivalent distances instead of running)
1:19, 1:23, 1:27, 1:27
BBG
1. 135(3), 140(7)
2. 190(2), 200(8)
STR
a) 135
b) 180
c) 40
CON
1:11, 1:12, 1:18, 1:19
Sure seems to be a lot more running….
3/5/6
this cycle just started Monday
BB Gymnastics
1) 10X1 Power Snatch – #185 These felt awesome.
2) 10X1 Power Clean + Push Jerk – #245 These also felt great. Tons of power off the floor.
Strength
1a) 3X8 Jumping Good Mornings – #155 Back was not happy with me, kept is relatively light.
1b) 3X8 Reverse Hypers – No RH, sub #245 Straight-leg DLs
1c) 3X8 DB Seated Strict Press – Heaviest DBs in my box are #60…so #60
Conditioning
4X400m Run – Rest 1:1 (all out efforts)
Haven’t done these since I put on 5-10 lbs over the last cycle (EBLB Diet)
Felt like my heart and legs were going to explode. Off my fastest time by ~ 10-15 seconds
1:13
1:25
1:30
1:44
Hey noob,
The new cycle started Monday.
1) 205
2) 255
skip strength working with an oly coach tomorrow
cond
1:47, 1:57, 1:58, 1:50
lmao-Ni**as in “Paris” and J. Medina! Sac le bleu. Tommorrow I wanna see a handstand or ohs pic in front the tower or arch. 😉
f***ing france.
Conditioning – 19:00,
Thruster was heavy, killed me almost
looks like china. might be brazil, not too sure. send more pics
I got it!
You are at a Box, Drinking Coffee, and wearing Chinchilla.
Did I win?
You are wearing Chinchilla coat over Coogi sweater while drinking a Triple Pump Skinny Vanilla Decaf at Reebok CF.
Is that right?
D-Rob
BBG: 195
245
Conditioning: Had to rest 1:2 to keep intensity.
:48,:52,:57,1:00…. killed me after doing BBG and Strength. Couldn’t break up workouts today
Dude, you must be one helluva athlete.
5 sec from world record pace
Your :48 sec 400m is a world class time!!.
so you were 4 seconds shy of Michael Johnson’s world record after doing all those reps? damn.
BBG:
1) Power snatch: 108#
2) Power Clean & Push jerk: 148#
Strength
A) 93#
B) Creative, with red band for resistance
C) 35# DBs
Cond:
1:48, 1:44, 1:42, 1:41
Was really slow, and on a treadmill due to 5 degrees outside and snow. Didn’t kill it.
3/5/5
Hello “RachR”!
BBG
Snatch 135#
C&J 155#
Str
A) 105, 125, 125
B) 320#
C) 45#, 53#kb,53
9:51 total time. 1:21, 1:24, 1:27, 1:24
I have to sell my spot for the Miami mid-week training camp, my email is Cpc1979@gmail.com. The dates are December 12 -December14
BBG
Snatches- 165
Power clean and push jerk 185 Need work here, cleans are bad
Right elbow/ shoulder has been hurting in the front rack position and my elbows are slow getting around the bar in the clean bc of it, could be tendinitis? Anyone have suggestions or have experience with anything like this?
1) 65 lbs… im coming off a l5s1 disc protusin didn’t want to push this
2) subbed 10 gh raises, 12 back exetenstions with 53 lb kb, and 10 rev hypers on a flat bench
3) 45 lb dbs really good form here
Did some extra core work 3x60sec plank holds
CND-
1:38
1:34
1:37
1:31
Recovery was awesome here, jumped back really fast. The last 200m was brutal, our 400m mark is about a 440m mark, no excuses I’m fine with it.
I had the same thing and tried to push through it. I injured myself and had to stop do any lifting for long time with my right arm. For me it was flexibility issue in the front rack position.
I had that a few weeks ago. I took 10 days off due to birth of my child and just started back. Haven’t had any problems yet.
BBG
1)Snatch
145
2)C&J
185×2
195×3
205×5
Strength
1a)Jumping gm
@65
B)Rev hypers
On ghd With green band
C)Db press@45,50,55(6)
Conditioning@ cf Pickens
400’s
1:29
1:32
1:39
1:43
BBG
135# across
175# x 5 – 180# x 5
a) 95#
b) 115#
c) 50#
1:11
1:13
1:15
1:17
BBG
1)185#
2)225#
Strength
Done
Conditioning
1:24/1:23/1:25/1:28…yeah, I just suck at running
8/3/3
BBG
1) 185
2) 225
STR
1a) 155
1b) Used GHD with 20# medball
1c) 53lb kettlebells
COND
1:09
1:10
1:14
1:19
1)185-190-190-195-195-200-200-200-205-205 then felt good went for a pr and got it 220lb power snatch!!!
2)255-255-255-260-260-265-265-270-270-270 all felt easy today.
Strength:
1)135
2) 20lb medball ghd
3)53lb kb’s
Conditioning:
I’m slow lol 🙁
1:07
1:18
1:20
1:18
BBGym:
1) 9×130 1×135
2) 5×165 4×175 1×180
Strength:
1a) 125
1b) Straight leg DL: 185
1c) Seated BB Press: 110×5, 100×7, 95×8, 95×7
Conditioning:
-1:18
-1:20
-1:20
-:118
-Done on fastest speed possible on my treadmill
M/F/S
1/4/7
BBG: Power Snatch: 40kg/45kg/50kg. Power clean+push jerk: 50kg/52,5kg/55kg.
Strength:
1a) 3X8 Jumping Good Mornings – 30kg (first time)
1b) 3X8 Reverse Hypers (heavy – strict)
1c) 3X8 DB Seated Strict Press – 2x 12,5kg DB.
450m run x4: 1:45, 1:50, 1:55, 1:50.
BB Gymnastics
1) PS: 155×4/160×4/165×2
2) PC+PJ: 185×4/200×4/210×2
Strength
1a) JGM: 115lbs
1b) RH: 140lbs
1c) DB Press: 50lb DB
Conditioning
1:40/1:37/1:40/1:32
TWT: 6:29
Need to check 400m mark
BB Gymnastics:
1) Power snatch: 75/3×90/2×100/4×105#
2) Clean and Jerk: 125/2×130/135 (failed jerk)/3×135/3×140#(failed all push jerks@140#, more from getting scared than missing strength, just feel less confortable in push jerk than split jerk)
Strength:
a) 2×115#/125#
b)45/50/55#
c)30#/2×35# (felt really heavy the 35#, could have gone higher, but to make 8reps unbroken feels really hard)
conditioning:
1:36/1:32/1:32/1:31
m/f/s
5/5/5/
BBG:
1) 105 x10
2) 135 x 10
Strength:
1a) 105#
2a) used a 12lb dumbbell
3a) 25lb db
Conditioning:
1:31 New PR
1:42
1:44
1:36
BBG:
1.) 155 x 5/160 x 2/ 170 x 3
2.) 200
– Worked up to about 80% on both lifts.
Strength:
1a.) 140
1b.) 245
1c.) 45 DB – Heaviest we have at the moment.
Conditioning:
1:13/1:18/1:22/1:20
Ran about 85% effort. Recovering from a strained groing over the weekend from playing football.
3/3/5
BBG:
1) 185#
2) 225#
Strength:
1a) 95#
1b) Mod reverse hyper on GHD, 25# DB
1c) 50# DB
Conditioning:
1:14/1:15/1:16/1:14 (Want to repeat this on an actual track)
Only able to do BBG today. We had a 3 mile batallion run but i was able to pull 155 on the snatch and same for the clean and jerk. I have been really working on my form so im going light until i feel my form is as close to perfect as possible
BBG
1)110lbs, 110lbs, 121lbs, 121lbs, 132lbs, 132lbs, 143lbs, 143lbs, 143lbs, 143lbs.
2)132lbs, 154lbs, 154lbs, 165lbs, 165lbs, 176lbs, 187lbs x 4
Strength
1a) 110lbs
1b) No weight
1c) 50lbs DB’s
Cond
1:03, 1:11, 1:18, 1:23
Man, I am starting to get stronger and my endurance is increasing. So glad I decided to start this program.
BBGym:
PSnatch: 63,68,78 x 2,83,88 x 2, 83 x 3
PClean & PJerk: 103 x 2,108 x 2, 113,118 x 2, 123 (Failed @ Jerk), 123 x 3
Strength:
1a. 53, 63, 68
1b. On GHD machine with purple resistance band
1c. 30, 30, 30 (Had to break up last set)
Conditioning:
1:35, 1:20, 1:17, 1:18
On treadmill. Running in Alaska is brutal.
BBG
10X1@155#
10X1205#
Strength
a-115
b- Reverse hypers with 90#
C- with 40# DBs
Conditioning
1:10,1:11,1:16,1:20 (ouch)
BBG: from hang (just wanted to get something in) done as5x2(it just happened that way, not planned)
1)95#
2)115
Strength:
1a) 65#
1b) 20#db
1c) 30,35,35
Cond: cold , dark, and I was alone. So I rowed. 4x500m 1:1
Around 1:55-1:57 ea rd. first time back to rowing in two months!
BBG:
Snatch: 95/115×9
Clean: 155×10
A)145
B) Purple band
C)40 DB
Cond:
1:27/1:30/1:32/1:28
Ran four laps it’s a little long but close.
BBG
1) 105×5, 110×5
2) 130×3, 135×3, 140×2, 145×2
Strength
1a) 95# all sets
1b) 135, 145, 145
1c) 20, 30, 30
Conditioning
1:24, 1:31, 1:32, 1:30
subbed russian DL for reverse hyper
whoops i mean romanian
BBG.
1) 155 x 2, 165 x 4, 175 x 2, 185 x 2
2) 205, 225 x 5, 235 x 4
Strength.
1a) 135
1b) Did 15# Hug a Twinkies
1c) 50# DB
Conditioning.
With 12# vest
1:31
1:26
1:21
1:25
BB Gymnastics
1) PS: 175 (missed 7&8)
2) PC+PJ: 205
Strength
1a) JGM: 155
1b) Subbed 45 pound plate back extension on GHD
1c) DB Press: 35lb DBs
Conditioning
1:29/1:51/1:46/1:39
BB Gymnastics
1) PS: 155×4/165×4/170×2
2) PC+PJ: 185×3/205×4/215×3
Strength
1a) JGM: 95lbs
1b) back extension with 2pod kb
1c) DB Press: 45lb DB
Conditioning
1:24/1:24/1:26/1:22
BB
Snatch 10×135
C&J 10×155
Strength
1a) Bar
1b) Blue Band
1c) 45 DB
Conditioning:
1:10/1:15/1:20/1:24
BB Gymnastics
1) Just did snatch drills
2) All @ 170, no misses
Strength
1a) 135-135-145
1b) 70
On a bullshit leg curl machine. Did the best I could.
1c) 50-60-60
I could have went heavier but was by myself and was having trouble getting the 70lbs dumbbells to my shoulders.
Conditioning
1:25
1:28 Done! Legs and core were done!
BB Gymnastics –
1) 10X1 Power Snatch – #155 for all sets. I don’t have a good Power snatch. Missed only 1 rep completely. Missed 2 more only because I ended up squating them.
2) 10X1 Power Clean + Push Jerk – 185 for 5, then 195 for 4 and 205 for 1. I warmed up to 185 and felt it would be a good weight to stay at as my push jerk sucks. But as I went on, it got better and raised the weight. The last rep I went 205 because I was curious. I think that was PR.
Strength –
Skipped as I didn’t have time.
Conditioning –
4X400m Run – Rest 1:1 (all out efforts)
0:59
0:58
1:01
0:59
I think the 400m I ran was a bit shorter than 400m. I don’t think I’m that fast….
BBG
1) 93 – 2×98 – 2×103 – 3×108 -113-118
2) 2×123 – 128-133-138- 3×143 – 2×138
Strength
1a) 73-73-83
1b) Used purple resistance band on GHD
1c) 35# DB
Conditioning
1:30 – 1:42 – 1:36 – 1:39
29/m/5’11″/180
BBG
1) 155(3)-165(3)-175(4) high centered my forehead at 165 and left a pump knot ouch
2) 175(2)-185(2)-205(5)-215
Strength
1a) 95 form
1b) gray band on ghd
1c) 45
Conditioning
1:19
1:29
1:33
1:34
Snatch – 155×5-160-165
Cj : 185×5 205-210
135 jgm
35 db focus on extension and flexibility
25lb med ball
4×400
1:17
1:11
1:09
1:07
Snatches- 175
C&PJ- 205
Conditioning- .49, .52, .52
I can’t wait to do this workout tomorrow. No go today since Wednesday’s work schedule is early start and late finish. Between mobilitywod.com “smashing” and stretching, and these workouts my weak link/shoulders are feeling really good. I’m super grateful for the thought put into these workouts. Thank you very much for sharing your talents with me!
bbg
PS @60kg
PC&PJ @80kg
Strength
A 45kg
B 90kg
C 20kg (each hand)
Conditioning
1 1.12
2 1.17
3 1.17
4 1.16
Power snatch @ 135
Clean and jerk @ 175
BBG:
1) 3×175#, 4×185#, 3×195#
2) 2×195#, 3×205#, 2×215#,3×225#. Both felt really good
STRENGTH:
1a) 115, went light due to some back pain
1c) 65# DBs
COND:
1:10, 1:10, 1:13, 1:15
BB Gymnastics
1) 125
2) 145 x4, 155 x6
Strength
1a) 55-85-85
1b) 30# DB on GHD
1c) 25-25-30
Conditioning
Skipped
BBG
1) 175#
2) 225#
Strength
1a) 85#
1b) Subbed Dimel DL – 155#
1c) 85#
Conditioning – Glutes/Hams were smoked after this!
1) 1:20
2) 1:17
3) 1:21
4) 1:15
BBG: PS 115X5X1, 125X5X1
PC/PJ 125X4, 140X2, 150X2, 170X2
Strength: 1) JGM 75
2) Straight leg Dead Lift (no RH) 205, 225, 235
3) Kettle Bell 53 and 44 lbs, half set with each KB and switch (no heavy DB)
Conditioning: 1) 1:38
2) 1:48
3) 1:42
4) 1:56
posterior chain was really tightening up on the runs, I’ll do extra ham and hip flexor mobility. shoulders felt good, like they have a solid base, used to feel more like they were supported by scaffolding, so I’m really stoked about that. heavy presses and muscle ups seem reachable now.
BBG:
I know, I know. HEAVY, but NOT maximal. Well, I have a confession….I never use the hook grip. Cast judgement all you want, I just hated it, and I figured I could get by without it. I did pretty well without it for 3.5 years, but after talking with a friend, she finally convinced me that it could potentially pushup me above and beyond. She was right…
PS: 135-135-155-155-165-165-175(PR 10 Pounds)-175-185(PR 20 pounds) 185 No fails
C+J: 225-225-245-245-275 (PR 10 Pounds)-275-275-275-275-275
VERY Happy with the BBG today. It was like…Olympic lifting got fun again 😉
Strength:
1A) 135-165-165
1B) Green Medium Band
1C) 55-55-55lbs
Conditioning:
1:16-1:10-1:08-1:06
(Treadmill)
BBG
1) 176
2) 245#
Strength
a) 110
b) 60
c) 20# med ball
d) bw gh raises
Condition
1:17
1:14
1:15
1:21
BBG:
Snatch – 135# x 5, 155# x 5
Clean – 205# x 10
Strength:
1a.) 95#
1b.) blue band
1c.) 50#
1) #150 X 2 – 155 X 2 – 160 X 2 – 170 X 4
2) #225 across
Strength
1a) 160
1b) 250
1c) 60
Cond:
1:45
1:42
1:53
2:02 — fat cow…
BBG
1, 85(2)90(2)95(6)
2. 105(2)/110(2)/115(6)
Strength
GM 75#
GHD 12# med ball
Conditioning
1:35/1:35/1:35/1:32
Made this up today.
BBG
1. Up to 205
2. Up to 245
Conditioning
Class WOD.
Heavy Front squat after up to 315.
BBG
1) 135×3,155×2,135×2,155×3 Bit of inconsistency.
2) 185×3, 205×4, 215×3 Jerks are starting to feel better.
Strength
GM 95, 115×2
Press 95×3
Cond.
Rowed 400m rested 1:1
1) 1:17, 2) 1:15, 3) 1:20, 4) 1:22
BBG
1) 145 x 3, 150 x 5, 155 x 5
2) 165, 175 x 2, 185 x 7
Strength
1a) 95 x 3
1b) Red band over GHD
1c) 45# DBs
Conditioning
“Randy” – 4:45
BBG:
1) 125/135/145×8
2) NA
Strength
1a) 115
1b) 225
1c) 50
Conditioning: 1:24, 1:19, 1:20, 1:21
BBG:
1.) 155, 155, 155, 165, 165, 165, 170, 170, 170, 175
2.) 195, 195, 195, 195, 205, 205, 205, 205, 210, 215fo
Strength:
1a.)95, 100, 105
1b.)40, 45, 45 (GHD w/DB between ft)
1c.)60, 60, 60
Conditioning:
1:26, 1:28, 1:31, 1:28
41/6’2″/205
Got a crink in neck at work today. First in a long time and jacked up BBG work. Kept it light today.
BBG:
1) 60->90kg
2) 80->110kg
S:
1a) 135#
1b) 110/110/120kg – straight leg dl, tough last round
1c) skipped
C:
Skipped, no time
BBG
1- 80kg for all sets
2- 90kg for all sets
Strength
a- 60kg
b- 20kg (done hip extensions as I have no reverse hyper)
c- 20kg KBs
Conditioning
1.10, 1.22, 1.27, 1.19
bbg
1/ up to 85kg
2/ up to 105kg
strength
a/ 60,65,70kg
b/ 3×8 pendlay row 80,85,90kg
c/ 24kg kb
conditioning
1.04,1.09,1.13,1.18
BBG
1. 135, 155, 166, 171, 175, 175, 180, 180, 185, 180
2. 185, 196, 205, 216, 221, 225, 225, 230, 230(f), 230
Strength
1a. 115
1b. subbed GHR +25lbs
1c. 53lb KBs
Cond
1:39, 1:45, 1:49, 1:49
BBG
1. 45 kg snatch
2. 60 kg C&J
3. 35kg JGM
4. No reverse hyper
5. 12kg DB SP
Conditioning
1.31, 1.33, 1.35, 1.37