Apparently no one took video of their “12 Days of Outlaw”, so I’ve got nothing to run today. What, your iPhones won’t record for 84 minutes? There’s nothing I’d rather watch—on Christmas Eve—than videos of people walking back and forth between a bar, some rings, and a box; for well over an hour (with countless glances to the whiteboard to figure out what comes next). Matt Hathcock did it in 32:29, he wins (I think)…now go drink some damn eggnog.
WOD 121224:
BB Gymnastics
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
Conditioning
5 rounds for total working time of:
Row 250m
10 Burpees
30 Double-Unders
Rest 1:1
BBG
Based on 145# & 235#
Conditioning
1 2:09
2 1:58
3 2:12
4 2:17
5 2:10
TWT – 10:36
Coach,
Please excuse the ignorance I am relatively new to your programming, but loving it. Is there a link I could go to IOT find out about BB gymnastics , not sure what is expected, thanks, V/R Ben
Snatch-140, 160 (1 miss, made up), 125
CnJ- 185, 210, 160
METCON- 11:08
1:55, 2:54 (had a baby temper tantrum and spiked my jump rope), 2:05, 2:07, 2:07
Snatch based off of 160 lbs
Clean and jerk based off of 210 lbs
Conditioning
2:12
2:09
2:10
2:24
1:59
BBG: 1)done at 115, 125, and 95
2) done at 135, 155, and 115
Conditioning:
1) 2:45
2) 2:36
3) 2:27
4) 2:25
5) 2:31
Total: 12:42
Merry Christmas!
BBG
1) off 245- no misses, much better than last week
2) off 320, still no jerks
Cond
1:48, 1:48, 1:55, 1:49, 1:53
Thanks to Crossfit Indian Trail in Union County, NC for a couple days of drop ins!
Snatch off 240 80% no misses 90 no makes… 70 got them
C&j 80 no misses 90 missed all and quit ate candy until I was sick yesterday and everything else at a family event today just didnt feel right hands were swollen back to eating right in a day or two only a couple days and family dinners to go….
Conditioning
1:30
1:35
1:47
1:47
1:51
Bbg –
1) done 5/7 @ 90%
2) done 2 @ 87% 3 @ 90%
Cnd
1:30
1:33
1:33
1:34
1:33
(Cant add time, 60s are hard.)
No BBG
Cond:
2:38, 2:08, 2:10, 2:08, 1:58; Total: 11:02
1. based on 185, 2 misses at 90%
2. based on 225, no misses
Cond:
1:42
1:40
1:54
1:50
1:52
BBG
1) off 245, 1 miss at 80%, 2 misses at 90%
2) off 295, no misses
COND
1:30
1:31
1:30
1:35
1:32
Total Time: 7:38
snatch off 240- 3 misses, felt slow and awkward today.
clean and jerk off 285- jerk also felt slow and awkward.
COND
fastest 1:28
slowest 1:36
mostly just leg fatigue on conditioning. I felt pretty beat up after all the lifting. Wish i could have split this into 2 sessions so i could have hit the row a little harder.
Age:23
Weight:190
BBG
1) off 205
*one miss at 185
2) off 260
Conditioning
1:49
2:05
2:05
2:20
2:19
TWT: 10:38
1/1/5
bbg:
snatch off of 155# missed 1 at 70% (WTF?!)
skipped cleand and jerk (did 1 rm yesterday hit previous 1rm of 185 in 1 attempt but couldn’t hit 190#)
conditioning:
supped 25 53# kb sdhp for rowing
12:02 working time all intervals between 2:10 and 2:30
managed to not puke
Snatch off of 152. Good day on snatches.
CNJ off of 205. Fell apart on 90%’s
Cond. 1:35,1:29,1:33,1:42,1:40 = 7:58
BBG:
1. Based off 245# (missed 4 at 90%)
2. Based off 305# (missed 1 clean at 90%)
Conditioning:
8:27 (1:36 + 1:37 + 1:42 + 1:53 + 1:40)
too much deviation
Thanks CrossFit Hanover in Pennsylvania for letting me Outlaw today and tomorrow!
Snatch: done off 107.5kg
Missed reps 4 and 5 at 90%, through a fit and got two in a row.
Clean and Jerk: done off 135kg
Got all sets.
Conditioning: total: 8:47
1. 1:41
2. 1:43
3. 1:46
4. 1:46
5. 1:41
Through a fit….hahahaha
*threw a fit.
Sweat and smartphones don’t mix
apparently i cant do math either today…total working time is 8:37
Did “12 days of outlaw” today:
43:00 Rx.
Had 12 front squats left when it was 38 mins on a clock. Had to do sets of 4 with long pauses between.
Snatches based off 100 instead of 110. Stiff and sore wrist. 5 @ 80, 4 @ 90, 1 @ 95, 8 @ 70kg
No cleans
Rack jerks up to 110kg before my wrist got too bad
HBBS 3 * 2 @ 140kg
Conditioning
1:40, 1:44, 1:46, 1:44, 1:33 = 8:37
MFS – 327
Banged up wrist and infected wisdom tooth
Sunday morning
Every 2 mins for 20 mins:
1x HBBS @ 145 kg (319
3x Bench Press @ 225
3x Wt Chin-up @ +35
Today
Oly:
Snatch emom 150/1 -> 210/1 by 5 lbs, no misses, then 215ff
C&J 135 155 175 195 215 225 235 245 250 255 260 270 no misses
SSC Every 2 mins for 20 mins do
3x Push Press @ 205 (cleaned)
4x Muscle Up ub (first 5 rds), then 3 MU’s for last 5.
Conditioning: 8:19 total time
1:38, 1:42, 1:41, 1:38, 1:40
BBG
Snatch based off of 195 lbs
Clean and jerk based off of 235 lbs
Conditioning
1:42
1:53
2:01
2:02
1:56
Total working time 9:34
Snatch. 165. 185. Missed 2. 145.
Cj: 205. 230. 185.
Con:
Total time 8:01 Rx.
BBG
Snatch based off 165#
C&J based off 200#
Conditioning
1:53
2:10
2:13
2:10
2:27
Total: 10:53
29/m/5’11″/185
BBG
1) 170-195-150 (fails not a good morning)
2) 220-250-195 (failed 250)
Conditioning
1:40-1:56-1:45-1:56-1:51=9:08
BBGym:
1) off of 160
2) off of 210
Conditioning:
Subbed 25cal AirDyne
1) 2:07
2) 2:47
3) 2:58
4) 2:34
5) 2:26
– cut rest in half, short on time.
M/F/S
1/6/2
2/4/2. A bit stiff and fatigued. Not enough sleep?
1) off 195… A lil sloppy at 90%, but i hit em. The power snatch shot up in the air like nothing. Still have muted hip on most squat snatch.
2) off 260… Easy breezy.
Conditioning:
1:32
1:29
1:30 (FML, was on pace for 1:23, broke DU twice! Grrrrr!)
1:53
1:55
Total= 8:19
1) based off 235
No fails! Yeah! Felt 90% better than last week.
2) bases off 285
No fails either. Two press outs on jerks at 90% but otherwise happy overall.
Cond: ran 200m 14:40 total.
Also took about 1:30 extra included in time to take a dump after 2nd round.
1:27
1:28
1:27
1:42 stupid DU’s
1:30
2/2/2
Felt good today.
BBG
1 off 205#
2 off 265#
Haven’t posted in a bit, been keeping the faith. Finally hit that 215# snatch PR on Saturday (yessss). Anyway.
BBG:
1: Based off 215#, no misses, 55-60 sec rests through first 10 sets. (175, 195, 155)
2: Based off 265#, also no misses, 60 sec rests through 80% and 80-90 sec rests through 90%. (210, 240, 185)
Strength:
Strict press 1 rep every 30 sec, work up to (then down to) heaviest sustainable in 5# increments; accumulated 17 reps at 75-90% in about 8 min. (125-150x1x1, 145x1x1, 140x10x1)
Conditioning: 1:53, 1:45, 1:52, 1:48, 1:56 (9:14 total)
MFS 2/3/1 (ate so much delicious garlic bread last night…paid for it today with fatigue and 3# of bloat)
BBG:
1.) 175-195-155
2.) 230-260-205
Cond:
1:50-1:48-1:47-1:47-1:46
Total work time: 8:38
2/4/3
1) 113/128/113 (used 80% on last set instead of 70% cause I’m an idiot, but no misses)
2) 153/173/153 (same here, no misses)
Cond:
1:52
1:58
2:10 (yikes)
2:05
1:57
Total: 10:02
HI
1. Snatch-Based off 120#
80% Felt good.
90% Felt terrible. Was screaming F-bombs. Went down 5lbs
70% No problem
2. C&J-Based off 145#
80% Good
90% OK
70% Great
Conditioning:
1:58
1:56
1:55
1:57
1:54
Total working time: 9:40Rx
Based off of 205
Based off of 260
Cond:
1:40
1:43
1:46
1:44
1:43
85 (felt good)
95 (even better)
75 (felt good)
115 (good)
130 (fml, but no misses)
100 (good)
2:21
2:29
2:32
2:19
2:35
Total: 12:16
Double Unders destroyed my world today.. I’m working with a Buddy Lee Rope, love the control of the weight, but it gets heavy fast. I hate the super thin ropes that leave me looking like a battered house wife, but don’t wear me out. Does anyone have any good suggestions for ropes? I need a company that would ship APO. That being said, Merry Christmas from Bagram, Afghanistan! 🙂
I really like my rogue speed rope. Black handle, red rope. It’s w hipper but has good weight in the handles.
I’ll give it a look. Thank you!
Bbg
Snatch
128 no misses
143 missed 2
113 weird
Clean and jerk
158 good
168 went light, skipped all jerks
138 good
Conditioning
Only did 3 rounds, rested to the next even minute
2:04
2:06
2:11
Happy Christmas!
Snatch – 1 miss at 90% but made it up
C&J – No misses
Conditioning:
1:34
1:36
1:44
1:38
1:56
Total: 8:28
Snatch:
– 5×1 at 160lbs
– 5×1 at 175lbs (tons of misses but ended up getting 5 successful reps)
– 8×1 at 155lbs
C & J:
– 5×1 at 205lbs
– 5×1 at 225lbs (only did 3, failed, felt terrible)
– 8×1 at 185lbs – good
5x: modified due to no rower
– Run 400m
– 15 KBS at 70lbs
– 10 burpees
– 30 DU’s
Don’t know the work time, just know it took 24:25 with 2 to 2:30 mins rest btwn sets.
M/37/85kg
BBG:
1) based off 90kg – 70kg / 80kg / 60kg, no misses
2) based off 110kg – 90kg / 100kg / 80kg, no misses
Conditioning:
Reading fail, did 5 rnds for time, 10:46
Did my boxes 12 days of Xfit, but did it with a 20# vest
1 Burpee Pull up
2 TGU 52#
3 T2B
4 Wall ball (30# slam ball)
5 KB swing 52#
6 30″ box jump
7 75# press
8 Med Ball clean (30# slam ball)
9 DU
10 Jumping lunges
11 Push up
12 Pull up
34:12 (or something around that time)
bbg
1)190, 210, 165
2)225, 255, 200
cond
did 3 rounds for time-7:34
Conditioning:
11:01 TWT
BBG:
1) 80/90/70
2) 105/120/95
Conditioning:
2:20/2:10/2:15/2:15/2:12
Snatch 2misses at 90%, made them up.
C&J no misses
metcon
1:28
1:32
1:51
1:57
1:37
BBG
snatch based of 102.5kg no misses
Clean and jerk based of 130kg missed 1 jerk at 90%
Conditioning
1.27, 1.36, 1.37, 1.33, 1.38
bbg
1/ off 100kg 1miss 90%
2/ off 125kg 1miss 90%
conditioning
1.29 -1.40
subbed 200m sprint on incline
BB Gymnastics
1) Snatch: Shoulder injury, sub High Pulls 170/190/150
2) Clean & Jerk: 215/240/190
Conditioning
1:53/1:57/2:02/1:58/1:57. TWT 9:47 RX