Spent the day driving through Oz. It pretty much all looks like this…
(It was a beautiful pic, but the poopy service I have won’t let me upload it.)
1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2a) Bench Press: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% – rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
9 Bar Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14#
1a) 3XME L-Sit Holds – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
1) Deads at 110kg no bands to light
2a) Bench Press: off 130kg 1RM
2b) Strict Weighted Pull-ups:
body weight x8
Split jumps suck legs are on fire
See you and the team in two weeks at Perth and yes there is coffee and a good pub about 1km from the box see you soon.
Cond – 7:18
2a) weighted dips- 35 lbs, 44×2, 53×2
2b) 25lbs, 25×2, 35, 40
Cond- ring MU’s, 10:30
1) done at 150#
2a) done at 115, 130, and 135
2b) done at no weight for the first 3 sets and then 12# for the last sets
1) 27, 31, and 23 seconds
1b) done at 15#
1. Based off 455#
2a. Based off 275#
2b. Based off 85#
7:24 (about a minute total to go outside for wall balls)
How long did you get on your L-sit holds sir?
1) 210 + Red and Purple
2a) from 245
2b) 52# x 8, 62 for rest of sets
13:41 (counted Bar MU attempts, had trouble with these today)
a) 8, 7, 8
Done with being sick, done with vacation, looking forward to being back in the swing of things (essentially my first day back for real in nearly 3 weeks)
1) 245# plus red and green bands
2a) based on 225#
2b) based on 75#
Subbed reverse hypers with weighted jumping good mornings.
1) off 485
2a) off 315
2b) off 143
1a) :40 :32 :29
1b) sub jump goodmornings.
My box does not have the reverse hyper equipment. Any ideas for a sub? Are jumping good mornings appropriate?
Do you have any tractor tires or lifting boxes that you can stack?
Yes we have those. I am assuming i hold onto the tire and lift legs. Correct?
you’re question is answered in the dumbass noob FAQ..you should probably read the outlaw doctrine while you’re at it cause I doubt you’ve read that either.
Yes as long as you can still maintain the correct positioning ..and JRB is right, most of that kind of stuff is In there
1)Based off 485
2a) based off 225
2b) based off 50ish
15 C2B Pull-ups
50 Split Jumps (alternating)
30 Wall Balls 20#
12 C2B Pull-ups
40 Split Jumps
20 Wall Balls 20#
9 C2B Pull-ups
30 Split Jumps
10 Wall Balls 20#
1) 185 w Blue band
15-12-9 C2B instead of BMUs
Back after two weeks of flu feels magnificent…
1. 125 with two red bands
2a. Off 115
2b. Off 15
C2B instead of bar muscle ups
Weighted good mornings
1) @225# no bands, just fast with stretch out before each rep
2a) 155, 175, 190
2b) BW, 10, 25
Pullups- body weight only
Rested since Monday. Everything felt heavy & slow today.
Free HSPU practice & some snatch high pulls with straps up to 245, then
A.Every 30 secs Squat Snatch : 75/1->195/1 by 10, 205fff
B: 3 pos Power Snatch + OHS 75 -> 165 by 10
C. 3 pos PC&J 135 -> 225 by 10
5 rds every 2 mins of:
1x Snatch High Pull @ 225 (straps)
2x MU+Ring Dip
6x HSPU lim rom
Then decided to make up Fran & mile run from Tue – I always get real anxious about it so figured even though I wasn’t feeling real good to give it a whirl & see what’s what.
“Fran” 2:54 (ub, 12 sec off pr)
1 mile: 8:46 – that was an experience
Good start to the year.
Did the midline too;
L-sits on the floor – very happy with that. Been wanting to do that for a while without using parallettes. Pointy toes and all. Quads cramped real quick though.
3×10 Reverse Hyper @ 200
Ran: 200m X 4 cause I felt I needed to.
Deadlifts: (no bands) 175#
It’s a gorgeous day in Hawaii!!!
Midline work will need to be done later after shuttling kids to school & coaching…
Female & 114# so if my DL looks light to you, it’s not to me:)
I hate you, about to go indulge in this workout in a 30 degree garage.
I will gladly take CrossFit tourists in just let me know. The deal will come with room and board if you help me coach:)
Hawaii?? I’m all about it.
1) 185 with purple bands
2a) 110, 130, 135
2b) bw, 6, 10, 12
L-sit: :40, :27, :33
Deadlift off 545
Bench off 275
Pull up off 128
Conditioning 7:14 I Though split jumps were jumping lunges they are not…. I did jumping lunges that sucked bad….
Reverse hyper 175lb
1) 335 and blue band
2a) off 300
2b) off 70
Conditioning: ran out of time
1a) 28, 25, 22
1b) no reverse hyper machine, substituted with 3*10 good mornings @135 and
3*15 hamstring ball curls
1.) 270# off 490#
8:22 Rx -Bar muscle ups felt good, all UB.
DL 325 based off of 405 max (no bands so just used 80% of max.
BP- based off of 275 max 190×8 220×5 230×3
Pullups- 50×8 60×5 65×3
Did a two mile run today before the wod so conditioning time was embarrassing.
1. 125 + Blue bands
Green band bar mus, 12# wb
First day back after a week of active recovery and light WODs (swim wods) in FL…
15 min to find 1RM snatch- 180 PR
15 min to find 1 RM CnJ-240 PR
METCON- 6:40 RX (subbed Ring MUs, no single bar for Bar MU)
1) Off 550
2a)175, 200, 250
Felt stronger than the percentages.
2b) 72, 89, 106
Did Crossfit.com workout from 1-1-13
6:39 Almost beat Marcus 🙁
1) 245 no band
2a) 135, 155, 185
2b)bw, bw, bw
Conditioning – PU + Ring Dip for Bar MU, 45lb thruster for wall ball
Midline – 95lb SL DL for reverse hyper
Do knees need to touch the ground, like a lunge?
Deadlift : 255# plus band tension
Bench and pull-ups:
185 x 8; 30 x 8
(205 x 5) x 2; (35 x 5) x 2
(225 x 3) x 2; (40 x 3) x 2
* had to go lighter on bench and pull-ups because of f*cked up left shoulder blade.
**subbed in toes to bar and burpees in place if muscle ups because of shoulder problem.
1.) 245lbs +green band
A.) 225lbs, 265, 285
B.) 60lbs, 68, 75
Cond. 15:45 (tendonitis something fierce! MU’s were a bitch.)
Midline:done (used bands for reverse hypers…dont have weights to do it)
additional midline: 3×20 TTB, & GHD Sit Up (45lbs plate)…then… 100x sit for time (2:21)
Im hurtin today!
1) based off 455
2a) 185, 205, 215
2b) 30, 35, 40
-never did the 1RM pullup so I just kind of guessed on this one
Conditioning – Subbed regular MU (cant figure out bar MU yet)
2) Good mornings @ 115#
1) off 225
2a)off 240 no misses
2b) off 111 had to lower the weights for this. I couldn’t even do the first set. I suck
COND- 5:29- I fucked up and counted every time my knee touched instead of every jump so Im short about 4-5 split jumps. I’m starting to video my conditioning to make sure I do all the required reps and can see where I’m not going to standard. when I did Fran the other day i realized that i only did 20 pull-ups in my set of 21 and today i miscounted my split jumps. NOT GOOD! I get crazy arms doing my split jumps. I look like a moron.
sorry deads of 445
1) Based off 425
2a) Based off 210
2b) Based off 75#-1×8, 2×5 broken but completed within 30sec, 2×3 ub.
*Ring muscle ups/25# Wall Ball
1a) 20, 21, 20
1b) 3×10 GM @135
1/2/5-wrist still sketchy
What is the athletic purpose/benefit of doing 120 split jumps? Please don’t reply reactively, but actually give me a specific reason for why somebody would want/need to do this.
How hard are your legs burning after punching out 50 split jumps? Did you do any of the sets unbroken?
The benefit of split jumps is that they tire you the f*ck out. For real. And then you have to man up, grow a pair and continue on with the rest of the workout while seriously fatigued.
Think about it. When you’re running away from a pack of zombies, your legs are going to be on fire. Maybe you’re running with a pack of people and have to help the little ones up onto a ledge (wall balls… maybe there were 21 kids to start but 6 are eaten each time you reach a new wall). And then you have to haul your sorry ass up onto that wall too (bar muscle-ups… maybe there is no more room on the ledge with all the kiddies, so you have to scale the side of a building that is 9, then 7, then 5 stories tall – each story provides you with a balcony railing that you have to heave yourself over).
CrossFit is about functional movement and pushing yourself when you’re out of breath and severely fatigued. I was pretty winded and sore after each round of split jumps – but I’ll think back on them with a brief smile of nostalgia as I avoid being eaten alive.
Perhaps to work lateral stabilization. Its also a dynamic movement working hip flexion & extention which transfers over into a lot of other movements. And it adds to the constantly varied aspect of what we do.
Lol. That too. As well as coordination, balance, etc. But also zombies. The eleventh fundamental of CrossFit.
Couldn’t have explained today’s WOD any more awesomely
1) Based off 500
2a) Based off 335
2b) based off 100… couldn’t do percentages so stayed at 60lbs
12:50 Can’t string together BMU and died on them
Midline – Done
Deadlift: 215 green band
Bench: 195, 220, 235
Pullup: 35, 40, 50
Midline: 35s, 32s, 27s
2/2/4 (still a bit sore, but my shoulder/neck is feeling way way better)
1) off 460
2a) off 250
2b) off 100
5:57 w/ ring muscle ups
1a) :25/:25/:25 **done on rings, shoulder made me jump off for the first two, abs screaming on the last one
1. No deads today
2a.) 1×8 @ 195#, 2×5 @ 215#, 2×3 @ 235#
2b.) 1×8 @ 40#, 2×5 @ 42.75#, 2×3 @ 53#
COND: 8:48 *subbed ring MUs for bar MUs, no straight bar @ box.
1a.) :34, :23, :17
2b.) 2×10 w/ blue band, 1×10 w/ blue&purple
1) Off of 485
2a) Off of 210
2b) Off of 90
1a) 13, 13, 11
1) off 470 with purple band
2a) Subbed Push Jerk 5×5@205
2b) 5×5 with 25 pound vest
1) Off of 500
2a) Off of 290
2b) Off of 135
1) 245 w/ green band.
2a) Push Press based off 265#
2b) Stayed with 70# for all sets. These need work.
I did jumping lunges here as well. Looks like Sunshine did too. What is the definitive verdict for the standard on split jump? Knee touch or no?
I think I remember Rudy saying that the back knee had to touch a while back.
Ya I looked up a vid they all looked a little different but ya jumping lunges sucked…
Deads based off 460
2a) off 267
2b) off 53
Conditioning – skipped
1) 155 w/red bands
2a) 90, 105, 110
2b) 0, 5, 7.5
subbed 15, 12, 9 chest to bar for mu’s
I currently use Adidas OLY shoes. I’m not sure whether to go with the fire red Adidas or the new Nike Romoleos. What is your guys experience with each one?
1. Don’t have bands, used 175kg. Felt explosive.
1. Rx 10:04, legs are fried!
Midline…ran out of time
275 on deads
Weights based off of 335# on bench
Weights based off of 115# on pull ups
14:30 and I felt horrible.
Bar muscle ups were unbroken…everything else was very broken!
Is anyone else getting stronger on their bench? It seems odd, but I’ll take it.
I have a spot for the Austin Training Camp (sold out)- Since last summer the New Orleans Camp has opened up. I am willing to trade someone for a New Orleans Training Camp or I’ll just sell it for “face value” and then buy a spot for NOLA. NOLA is a lot closer than Austin from Montgomery, AL. Let me know if you’re interested- LVG2@aol.com. Larry
bench(290) 8/200, 2×5/230, 2×3/245
pullups(60) 8/35, 2×5/40, 2×3/45
subbed bar MU attempts. i need to work on my transition of getting over the bar
Lsit 25,28, 24
good mornings 3×10/135
1) 315 plus 1 green band, stepped on the bad but the loading was a little wonky, Off 555
Practiced bar MU for 15 min, never tried them before, nearly had one, tore my hand and called it a day. Probably make up the conditioning and trunk stuff tomorrow
1) Banded DL – 175
2a) Bench – 130-150-160 (only 2 reps each set at 160.. Failed 3rd)
14:30 with 2 thin red bands for bar MU but added one rep (10-8-6)
1a) L-sit holds – :20, :15, :13
1b) 3×10 GH raises with 10# plate instead because our reverse hyper set-up isn’t the best.
1) 275 with blue bands
2b) 45-55-55(broken up; struggling and trying to kip when I shouldn’t)
1a) 21-13-14(all three longer than longest last time)
1b) green band on GHD
First time posting here…been following the programming for a couple of weeks and PR’d my c&J and snatch a couple of days ago so I’m excited about the dedicated focus on those. Anyways, here’s today’s metrics:
1) 165 with blue band
2a) 100x8x1, 115x5x2, 120x3x2
stuck with c2b through about 6 of the second round but couldn’t maintain it so switched to regular pullups. split jumps were the hardest part.
No time/energy for midline…though I know it’s needed terribly.
1) 255 + bands
After being reduced to singles on the muscle ups from jump (got 5 in) I switched to C2B (15-12-9). Fuck it, glad I didn’t quit like the little boy in me wanted to.
14:14 – quads hate you.
Tacos and tamales
1)295 + purple bands
2a)1×8 @ 235, 2×5 @ 270, 2×3 @ 285; no spotter…loved the struggle.
2b)1×4 @ 55 – pull grip/1×4 @ 55 – chin grip; 1×5 @ 65 – pull grip/1×5 @ 65 – chin grip; 1×3 @ 70 – pull grip/1×3 @ 70 – chin grip
11 Bar MUs; not feeling these, today. Gotta get more comfortable doing these on Dirty South Bars. The alt split jumps and wall balls were done…just not timed, since I couldn’t quite get my shit together with the BMUs.
3×1:00 Hanging L-Sit Holds
3×10 GHR @ 40
DL at 170 plus one blue band
Bench 105-120-130 (failed 3rd reps)
Pull ups- 35-40(kipping)-45
I feel like I blew it on this. Nothing was unbroken. Sandbagging sonofabitch.
Burpees from Wednesday
Midline from Friday
DL at 220 + one green band. Just a tad light.
Bench off of 245. Felt terrific.
Pullups, strict. Red skinny band -> 5 lbs weight. Save me from my weakness, oh Rudy.
15:32. Scaled bar MU’s with a red and blue band. Related: I suck at pull-ups.
No midline. I suck.
Feel like 2/2/2.
Deadlifts based off 240kg done
Bench and pull ups only did the 8 and two sets of 5
Bench based off 140kg, pull up based off 52kg (pull up reps broken up)
Conditioning 10 min cap
Just finished off the 20 wall balls
MFS 247 knees
Bar muscle ups were all over the place with back soreness and nasty tearalicious bars at the gym
Turns out split jumps aren’t jumping lunges – wish I’d known that earlier
DL off 485
bench 180 205 215
pullup 45 55 60
conditioning 6:57 RX. bar mu on dirty south bar are interesting….
31 29 30
1) Based off 425,225# Blue Band
2a) Based off 225
2b) Based off 70#, but could only do 35# on ea
19:55 (2nd time doing BMU, first set of 9 were a wreck, good from there on out)
Love the split jump pain
Back is still a little tender from whatever I did to it the other day, so I just did the strength work. Deadlifts seemed like a really bad idea.
2a) Bench Press: 8×1 @ 95
5×2 @ 105
3×2 @ 115
2b) Strict Weighted Pull-ups (chin ups):
8×1 @ body weight
5×2 @ 10 lbs
3×2 @ 17.5 lbs
gonna try to get conditioning in tomorrow!
I finally did this conditioning.
8:30 ish, subbed CTB pull ups for MUs
300 dl with 20% (guessing)
245,275×2,295×2, 4 heavier sets were broken
25,30,35 all sets broken
3×10 135 good mornings
1) 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
2a) Bench Press: 1X8 @ 77.5 kg, 2×5 @ 87.5kg, 2X3 @ 92.5kg
2b) Strict Weighted Pull-ups: 1X3 @ 17.5kg, 2X5 @ 10kg, 2X3 @ 16kg
13:12. Had to do jumping bar MU. The split squats were surprisingly hard and stuffed my wall balls.
1a) 3XME L-Sit Holds – 19,10 and 8.
1b) 3X10 Reverse Hypers
1) 165lb and band
2b) all sets strict with no added weight
8:45 subbed bar muscle ups with chest to bar pullups
Done conditioning on night 1 of West Ipswich Tour stop as a team WOD with Brandon Swan.
9 Bar Muscle Ups
50 Split Jumps
30 Wall Ball
– then partner completes same thing, while 1st person rests-
Repeat for 7/40/20 & 5/30/10 rounds
All unbroken, couple of repeat reps on low wall ball.
Quads still get pumped as intervals.
1) Did 5RM deadlifts the other day so missed it.
2a) 105kg, 120kg, 127.5kg
2b) 32kg, 37.5kg, 40kg (not unbroken at all)
1a)20 ,21, 21
1b)No Reverse Hyper, did hyper extensions on GHD with 25kg plate.
1- 120kg plus band
2a- 85kg, 95kg, 102.5kg
2b- 32kg, 36kg, 40kg (had to break pull ups up a bit but last sets of 3 UB)
6.50 RXD (done a few extra wall balls because I didn’t read the wod properly)
Hip extensions with 25kg
1/ 165kg no bands
2a/ off 125kg
2b/ off 52kg (broke up all sets)
1/ did 25 ghd sit ups
2/ subbed goodmornings 60kg
1) Banded Deadlift: 280 + 25% Tension
2a) Bench Press: 170/195/205, based on 240
2b) Strict Weighted Pull-ups: 60/70/75, based on 100
8:07, subbed Bar MU for C2B, having a real hard time doing Bar MU