121113

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Dear nerds, I have found your leader, his name is Anders Larson, and he is omniscient. If you don’t believe me, check out this absolute beauty from What to Expect From the 2013 Open and Beyond:

In case you were not aware, you better get your Olympic lifting in order if you want to be competitive in CrossFit. Including the jerk, the Olympic lifts were worth about 20% of all events in the past two years. That’s not likely to change. We’ve seen snatch tested in each the Open, Regionals and Games both of the last two years.

EXCUSE ME?

Has someone, using a sleek statistical analysis, proven that the Olympic lifts are by far the most important aspect of the sport? Well fancy that (said with the most sarcastic inflection in the history of language). Ok, all-knowing Anders, show me the numbers on a fancy chart…

If I haven’t convinced you how utterly awesome this site is, take a look for yourself:

CFG Analysis

Coaches and athletes, it would behoove you to study every word written on that site.

Matt Hathcock – 153kg Clean & Jerk (this lift won the meet):

WOD 121113:

BB Gymnastics

1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning

90 seconds ME Double-Unders

-then (without resting)-

Row 1K
100 Double-Unders
Row 500m

For time.

*Please note score as total Double-Unders and total time.

105 thoughts on “121113”

  1. i’m going to register “drunk anders larson” on twitter so i can say i did before the meme becomes huge.

    the first one: drunk anders larson stumbles into crossfit invictus and makes 1/8″ adjustment on the C2. shane farmer PRs his 2k row.

  3. Readers Digest version of “War and Peace: Crossfit” by Anders Larson = Learn to lift heavy but technical, and don’t suck at ninja moves.

    Put that in a pie chart.

    D-Rob

  5. 165,175 for the rest of snatch
    175, 185 for th rest of c&j
    78 DU, 3:59 row, not sure how long DU’s took, then 1:50 row

  7. Free HSPU practice, then

    Every 2 mins for 20 mins do:
    3x HBBS @ 115 kg
    11x Push-ups

    Conditioning:
    125 DU’s
    7:39 Row/DU/Row

  8. Bbg:
    1. 135
    2. 155
    Strength:
    Back squats done off 300, felt easy
    Front squats – 185
    Cond:
    115 double unders
    10:32 including the 90 second max effort

  9. BBG:
    Did from low hang because of lack of boxes and available materials to substitute.

    Snatch – 135
    Clean and Jerk – 185

    Strength:
    Back Squat – Done off 275 (3RM), felt easy but good
    Front Squat – 185

    Conditioning:
    85 Double Unders (Not using a speed rope)
    10:40 RX including 90 second ME

  11. The Anders Larsen stuff is useful, since there’s really little else to go on when it comes to training. But it’s also important to remember that this is nothing more than a statistical analysis of the psychology of Dave Castro, et al.

  13. BBG
    1) 145, 150, 155(3) (2 x miss at 155)
    2) 185 (had some mental issues here today)

    STR
    1) 265
    2) 215, 225(4)

    COND
    85, 9:59 Total working time (including 90 seconds)

    4/5/5

  14. BB Gymnastics:
    1) 155#
    2) 185# (skipped the jerks)

    Strength:
    1) 250#
    2) 205#

    Conditioning:
    102 DU
    9:16

    M/F/S
    2/2/4

  15. My buddy can’t make the December Miami Camp and I plan on going in his place. Am I good to show up with his receipt and attend?

  18. Snatch: 40kg
    Clean+push jerk: 45kg
    BS: 52,5kg
    FS: 42,5kg
    Cond: 73 DU and 11:47 RX total time (including 90sec of DU)

  19. BBG
    1) 175
    2) 225
    Strength
    1) Went with the 80% of 1RM. 315.
    2) 225, 235, 245, 255, 275.
    Cond
    105 DUs, 9:31 total time.

  21. snatch-125,145,155,165,175f
    clean and jerk- 175,185,185,205
    Strength
    back-squats @ 265lbs
    conditioning
    DU’s- 145(not using a speed rope)
    Time- 9:12 Total time

  23. strength- based off 355 still feels awkward going low bar. I can hi bar squat much more weight much more comfortably.
    front squats- 225,235,245,255f,255 (these are really tough)

    conditioning- 158 dubs unbroken then 8:38. First 1000m was very slow.

  24. BBGym:
    1) 130#
    2) 165, 3×175, 180

    Strength:
    1) Based off 305(1rm)
    2) 3×185, 190, 200

    Conditioning: Subbed 100c/50c AirDyne for row
    63 DU’s
    13:28

    M/F/S
    3/5/2

  25. BBG
    -135
    -185

    Str-
    1) 235 (off 295) all sets
    2) 215, 220, 220, 215, 210 (was losing my heals so focused on my form under load )

    CND

    124

    10:20 ( including 90 sec)

    Splits were 3:45 for the 1000m
    1:44 for the 500m

    Recovery felt good

  27. Snatch: 155×3 160. 165
    Cj: 195×4. 205.

    Back squat: 275#

    Front with pause: 205-205-215×3

    Con:
    167 double unders
    Row 3:29
    100 dubs straight
    500 row ?
    Final time 8:16

  28. Today’s lifts were tired and slow; sore overhead, but I got through them.
    I stuck with 60 on the snatch and 90(I think) on the clean and push/pwr jk.

    Strength: Done

    Conditioning: Had to sub out for double unders because weak up my heel so instead I did 90 seconds of burpees (41 or 43) and then instead of the 100 double unders I did 3 sets of 10 pistols / leg. Row times: 1000=3:31; 500=1:35

  29. Bbg:
    1)205
    2)245
    Strength
    1) off of 385
    2)255lb
    Cond: dubs 139
    8:45 including 90 sec
    Good day feel a lot better today.

  31. BBG:

    Snatch – 120kg

    C&J – 120kg (elbow pain)

    BS@180kg
    FSQ@140kg

    Cond: 80 DUs, 10:26 total time

    Hi to everyone! Great programming on this site! Been following for a while. Now actually DOING it.

  36. I have something going on with the left side of my sacrum so I stayed away from the BB Gymnastics and Strength 🙁

    Conditioning:
    8:50rx
    236 DU

  38. BBG
    135 snatch
    165 clean

    Str
    1 Did 240 based off 1 rm bs
    2 185#

    Cond
    78 dubs
    11:04

    Thanks for the analysis of the open. It will be helpful for me and our gym.

  41. BB Gymnastics

    1) 120-125-125-125-125
    2) 155-155-160-160(1x)-160

    Strength

    1) Back Squat: (off of 3RM) 175

    2) Front Squats: 155-155-160-160(2x)-160

    Conditioning
    140 DU (118UB, 4:30ish, 60-40, 2:03)
    9:56

  43. 1) Snatch: 95#
    2) Clean and Jerk: 125#

    Back Squat: 195#
    Front Squat: 125#

    Conditioning: 60 ME DU’s
    10:28 total working time

  45. AM
    BBG
    Cleans done as singles
    110, 110, 115, 115, 120kg
    Strength
    Back squats 5 * 2 @ 140kg
    Front squats 100, 110, 115, 117.5, 120kg

    PM
    Conditioning
    123 double unders
    9:09 total time

  47. BB gymnastics:
    1) 3×95#, 2×100#
    2)3×125#, 2×130#( missed jerk of first set)

    Strength:
    1) 170# based on 230# 1RM max.
    2) 165# (took 90% of last 1RM FS). That was super painful…..

    Conditioning:
    total DU: 163.
    Total time: 11:07min.

  49. Snatch
    105
    105
    115
    125
    135
    C&J(power)
    155
    165
    175
    185
    205
    Bs
    315
    Fs
    135
    185
    195
    205
    210

    Conditioning
    112 dbl unders
    10.14 total time

  50. Hang Snatches (no box) @ 135
    Hang Clean and Jerks (no box) @ 200 (missed 2nd jerk, 5th set)

    Back Squats @ 250
    Front Squats @ 225 (missed 3rd squat, 5th set)

    Conditioning
    90 Double Unders
    12:28 Total Time

  51. BBG:
    Snatch- 155# x2, 185# x3
    Clean & Push Jerk- 185# x2, 205# x3

    Strength:
    Back Squat done @ 275#
    Front Squat- 245# x2, 255# x2, 275#

    Conditioning:
    111 double unders
    10:03

  53. BBG
    1. 75,95,105,105,110
    2. 165,175,175,185,185
    STR
    1. 260
    2. 195,205,215,215,215
    Cond
    186 du, 10:56

  55. BBG: (done on blocks but power, no squats)

    Snatch:95#
    C and j: 115,120,125,130,135

    Strength:

    Back squat. Feeling this out. It’s been a while. Kept it light. 135,135,145,145,150

    Class was starting and they stole all the bars so no front squats

    Cond:
    140 du
    10:15 total time.

  56. Snatch @ 135
    C&J @ 185

    B.S. @ 295
    F.S. @ 225 (held back a little, I’ve never done the pause before)

    Conditioning
    130 du
    10:59

  57. BBG
    Snatch – 95, 115 x 4
    C&J – 135, 155, 155 (f), 135, 135

    Squat – 195
    Front Squat – 135, 145, 155, 165, 175, 185

    Conditioning done, but took a long time. By the end, I finally started to figure out how to string together the double unders, which obviously makes a huge difference.

  59. BBG
    1) 75, 85, 95, 100, 105
    2) 115, 125, 135, 140, 150

    Strength
    1) 180#
    2) 135, 140, 145, 150, 155

    Conditioning
    93 DUs
    11:40 including initial 90 secs

  60. BBG:

    1.) 155-160-165-170-175

    2.) 200-205-215-225-235

    Strength:

    1.) BS 365

    2.) FS 245-255×4

    Conditioning:

    122 DU – 66 UB
    8:18 total work time

    3/4/3

  65. Snatch @ 115lbs
    Clean and Jerk @ 155lbs

    Back squat
    A) 220 lbs
    B) 155lbs

    Conditioning
    90 dec ME DU = 60
    total work time = 14:41

  66. BB Gymnastics

    1) 95 from hang
    2) 165-165-165-165-175 from hang

    Strength

    1) Based of 265 max

    2) 175

    Conditioning

    Don’t know my total time

    Got 87 DoubleUnders

    1K-3:45
    100 DoubleUnders
    500m-1:48

  68. BBG – Still going lighter trying to work on speed getting under the bar and depth of squat, and those damn mobility issues.
    Snatch: 95 hit them all, not all were pretty
    Clean and P. Jerk – 145 all hit, starting to feel better getting under

    Strength
    BS – 300 done off my 375 1RM
    Pause Front Squat – 205 felt heavy no misses

    Cond:
    DU – 42
    1K – 3:34
    500M – 1:49
    Total time 13:50 – yeah that’s right I still suck at doubles

  69. BBG:

    Snatch – Worked up to 90k (Technique was crap today)
    C&J – 80,90,100,110,120kg (PR on push jerk mobility has been the issue)

    BS@170kg
    FSQ@100,115,130,145,160

    Cond: 117 DU, 9:04 total time(Including 90 seconds DU’s)

  71. 41/6’2″/205

    BBG:
    1) 90kg (200#)
    2) 110kg (242#)

    S:
    BS: 145kg (319#) – not bad
    FS: 90/100/105/105/110kg (242#) – got tough

    C:
    170 DU’s – few trips but solid
    Total time including 90s: 6:56

  72. BB Gymnastics
    1) Snatch: 165lbs
    2) Clean + PJ: 205lbs

    Strength
    1) Back Squat: Based on 380lbs.
    2) Front Squats: 265lbs

    Conditioning
    120 DU’s
    9:48 TWT including 90 sec. max effort

  73. BB Gymnastics
    1) 145; from hang, above knee
    2) 180; from hang, above knee

    Strength
    1) 360; 80% of 1RM
    2) 260

    Conditioning
    49 DUs
    14:29

  74. No weightlifting today…..still tired from weekend.

    Back Squats @ 325. Done high bar

    FS – 225, 275, left it there.

    Conditioning

    142 DU – broke WAY too many times.

    8:49 total time.

    Double Unders were not great today

  76. BBG

    Snatch – 225 across. One miss.
    C & J – 275 across. Two misses.

    Strength

    New High Bar Back Squat 1RM of 385#
    EMOTM @ 315#.

    Skipped Front Squats (tomorrow)

    Conditioning

    Competition WOD, will make up today’s tomorrow.

  77. BBG.
    Didn’t feel like setting up my stupid blocks.
    Hang snatch doubles 155# 6 sets

    Power clean and jerk
    225 x 2 x 1
    235 x 3 x 1

    Back squat
    315#

    Front squats
    280#

    Conditioning.
    130 Doubles
    Did 100 / 10meter stop and go sprints because I don’t have a rower (anyone wanna donate? I will love you forever)
    100 doubles
    50 / 10 meter stop and go sprints
    My time sucked, 13:56

  79. BBG:

    1) 185#
    2) 215# (Wasn’t feeling C&J today)

    Strength:

    1) Based off 345 (275#)
    2) 225 x 3, 235 x 2

    Conditioning:
    134 DU
    Total time: 8:42 (including 90 sec. ME)

  80. BBG
    1) Worked at 103 – still feeling fatigued from PL meet on Saturday
    2) 133

    Strength
    1) Back squats – 210
    2) Front squats – 175 for first set, the rest at 180 (80%)

    Conditioning
    117 DU’s
    Time: 9:43

  81. Snatches-155#
    C&PJ – 285×2 then 205×3
    Back Squat- 350#
    Front Squat- 335

    Conditioning
    136DU+ 8:59

  82. Female/110#
    BB Gymnas:
    technique work super sore from competition, Snatch 55#, C&J 85#
    Strength:
    Back Squat 155#
    Front Squat w/pause 125#
    Conditioning:
    Did a Lurong Challenge WOD that I needed to complete. “Christine” 3 Rounds, 500m row, 12 BW Deadlifts, 21 Box Jumps. 11:34

    *This past weekend we held our islands first ever CrossFit competition here on Hawaii Island, The AllStar Round-Up. Athletes flew in from all over and although we’re just a little island in the middle of the pacific, I’m happy to say that I placed 1st in the Open Women’s division(first in all 3 wods actually with a new Fran PR…and im almost certain that I was the lightest in bodyweight out of all the Open Women competitors). Following this Outlaw site has made a significant difference in my strength and performance. Thank you so much for being what you are and doing what you do. It works for me!

  84. BBG:
    Snatch – 40-40-50-60-50 (KG)

    C&J – 80-90-90-100-100 (KG)

    Strenght:
    BS – 112.5kg
    FS – 80-80-85-90-90 (KG)

    Cond:
    ME DU 116
    Total working time 9:23

  85. bbg
    Snatch @50kg
    Clean push jerk @70kg
    Went light focused on third pull with 2 secon pause in bottom every rep no misses felt really good

    Strength
    Back squat @ 110 no misses
    Front squat @ 70,75,80,85,85

    Conditioning
    90 double unders in 90 seconds
    Total wotking time 9.40 rx
    Double unders were rubbish rope was to short

  86. BBG
    snatch 135,135,140,135,135
    C&J 155,165,170,165,170

    Back Squat @ 225
    Front Squat 205

    Conditioning
    63 Double unders
    9:35

    got pissed bececause I couldn’t get the double unders in the beginning of wod so right after did 120 unbroken in 60 sec then rested a few and got 163 in 90 sec.

  87. Bbg
    95, 105,105,105,115 lb snatch
    115, 145 (fail twice) 125, 125, 145 c&j

    Strength
    220 backsquat
    155 front squat

    102 max du
    10:35 total working time (including 90 sec du)
    Rough day with double unders

  88. Skipped BBG for competition purpose. (Have one in a couple days)
    Strength: All Back Squats were @ 380lbs, no fails
    Front Squats: 275-295-315-335-345 No Fails

    Conditioning: 244 Total Double Unders
    9:04 TOTAL work time

  89. BBG

    Snatch

    135, 155, 155, 165, 165

    Skipped Cleans

    Strength

    BS based off 3RM of 345 = 275 all sets

    Front Squats

    225 all sets – extra 2 seconds and no bounce was soul crushing

    Conditioning

    11:21, 140 DU

  90. BBG:
    1) Snatch – 115 for all sets
    2) 155-155-155-155-160

    Strength:
    1) BS – 205
    2) FS – 165

    Cond:
    167 double unders (unbroken!)
    9:37 with 90 secs included (100 double unders also unbroken)

  92. 29/m/5’11″/180
    BBG
    1) 135(2)-155(2)
    2) 185(3)-205(2)

    Strength
    1) 275
    2) 135-185-205-225-235 (didn’t know how this would feel, could have done more but ran out of time)

    Conditioning
    100DU
    8:38(+90sec 10:08)

  94. BBG:
    1.) 155, 155, 155, 165, 175xff, 175
    2.) 185, 195, 195, 200, 200

    Strength:
    1.) 252
    2.) 185, 200, 205, 205, 210

    Conditioning:
    8:54 + 211DU (includes 90sec DU)

  96. BB Gymnastics:
    1) up to 155
    2) up to 225

    Back Squat @ 295
    Front Squat – (205, 225, 225, 245, 265)

    Cond:
    146 double unders
    Total time – 09:18

  97. BBG
    1. 165, 176, 185, 190 (f 2nd), 190
    2. 205, 215, 220, 225 (f 2nd J), 225
    Strength
    1. 336
    2. 245, 250, 256, 261, 265
    Cond
    No Time

  98. bbg
    1/ 60kg
    2/ 75 kg
    kept it light today 60%. hang from knee with 3 second stop.

    strength
    1/ 135kg
    2/ skipped, no time. try and catch up Thursday

    conditioning
    155 du in a row (pb)
    9.20 twt (inc 90sec)
    100 du took too long. broke at least 6 times, couldn’t get into rhythm.

  99. BBG
    1- 85kg for all sets
    2- 100kg for all

    Strength
    1- 140kg based of 170kg 1rm (felt good)
    2- 120kg for all sets

    Conditioning
    154 DU’s
    8.08 total time including the 90seconds

  101. Snatch 40kg
    Clean and push jerk 50kg

    Back Squat based off 90kg
    Front squat 65kg

    123DU
    9.58 R’xd including 90 sec max effort.

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