Took a few days to get this up, pretty fun to watch.
Elisabeth Akinwale vs. an evil bar.
Elisabeth wins – 2:20 Fran:
Regional camp registration will be up in a few hours.
WOD 130115:
BB Gymnastics
1) 5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.
Strength
HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
Conditioning
5 rounds for total working time of:
3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders
Rest 1:1
2:10-15 easy…throw the bar to the left!! lol. Awesome EA…!
Yup – funny shit with that BB bouncing all over the place – gotta love those rubber plates.
Your crazy strong E-
What does hbbs mean?
Hang BarBell Snatches
Omg- just laughed my ass off!
Heavy bean bag shouldering
High bar back squat
@Beau, in case you still weren’t sure, HBBS really does mean High Bar Back Squat (opposed to Low Bar, obviously). Google or YouTube the difference if you’re not sure.
Heavy Barbell Sit-ups
BBG
1) 155-165-175-185(2/3, 4/4)
2) No jerk- 185-205×2-225×2
3&4- Thought today seemed short while I was doing it. Completely forgot to do these
Strength
1) 315, 335, 355
Cond
1:37, 1:31, 1:34, 1:35, Round 5 slipped through the rings and took a while to regroup. Then the class turned off my clock. First 4 rounds completely unbroken, pretty excited.
BBG:
1) 85Kg (2)
2) 90Kg
Strength:
120-1275-135Kg
Cond:
1:34-1:30-1:38-1:50-1:28 – DUs deciding factor
48/2-33/17-20/30-22/15/13-50
Worked 3 position snatch
Hbbs off 300
Cond- fastest was 1:32, slowest was 1:45, used 28kg kb
BBG
snatch 115
c&j 145
hbbs based on 345 pounds
Cond. Fastest 2m10. Slowest 2m40
Have to work on my double unders. shoulders suck after 30/40 dus
Got a spot to the Oly Camp @ CF Deep Ellum Jan 26-27. Willing to sell at a discounted price, paid $500+tax
g.k.mooneyham@gmail.com
BBG
1) 135
2) 185
3/4) started these, but still wasted from Saturday
HBBS: from 320
CON
Skipped the MU/Ring dip as my shoulders are still trashed
15 KBS, 50 DU
Between 1:07 and 1:18
2/5/7
Bbg –
1) 185
2) 225
3a) 135
3b) 205
Str – off 400
Couldnt come close, made my own scheme up.
Cnd –
7:47 twt
Are we supposed to do the 3 MU’s then after the last MU do the 5 dips?
Yes
Sweet thanks
BBG:
Snatch @ 115 completed
Hands were all torn up, so skipped Cleans
Honestly forgot about duck walks and PP
Strength:
Done off 300
Conditioning:
22:10 TWT (Lost around 30 seconds because some new years resolution n00b snaked my rings)
Fail, actual TWT would be 11:05
BBG
1) 205
2) 245, failed the jerk on 275
3a) 135
3b) 205
STR
off 415. No fails
COND
6:49 TWT
HBBS 225-240-255
shit that was heavy
1) 115
2) up to 175
PP @ 145
Cond 10:07 Rx twt
Cond Rx:
1:30
1:31
1:35
1:35
1:31
TWT- 7:42
snatch 125, much better job of getting under the bar this week
c+j 165
duck walk 115
snatch push press 95,115,125
hbbs(400) raaaaah! feels good
metcon
3 low bar jumping MU’s+5barbell dips
15 kb snatch 50#
30 DU’s (not good but getting better)
155, 225,235, 227, 215,
TWT=11:37
bbg
1)165, 175, 185 x 3
2)225, 235, 245 x 3
3a)135 across
3b)185 across
str
280, 300, 315
cond
2:01, 2:08, 2:02, 2:03, 1:59
10:13 total working time without rest
all rounds around 1:20. Felt like a warmup.
this guy
1. Up to 185 today, concentrated on form strictly.
2. Up to 205. Kept light intentionally just to focus again on strict form.
3. Doing this evening
Conditioning
TWT: 7:59 rx
Just back squats off 365
Conditioning
1:25
1:21
1:22
1:23
1:25
Twt 6:17rx
All rounds unbroken but first missed a du in the beginning… That was easy today…
Pretty sure you want to add that up again lol
Actually 6:54… Damn lol
I could still be wrong not a mathematician 🙂
Haha close enough.. Sorry for the trolling mine was similar
Hey you should post so we can compare.
BBG
*used hook grip for the first time
1) up to 185
2) up to 245
3a) to 85
3b) to 205
Strength
Off 370
Conditioning
Substituted muscle ups and dips for 9 C2B (weak, I know)
8:31
BBG
1) 175
2) 225
HBBS off 355
Conditioning
1:21, 1:21, 1:20,, 1:21, 1:18
twt=6:41
BBG:
1.) 160, 165, 170, 175, 180
2.) 205, 210, 215, 220, 225
3a.) 130, 130, 130
3b.) 175, 185, 205x3ff
Strength:
245x5x5, 260x3x3, 275x1x1x1
Conditioning:
*Subbed bar muscle ups for first 3 muscle ups
1:37
1:31
1:35
1:41
1:38
BBG:
1) 160/165/170/170/175
2) 195/205/215/220/225
– all successful. felt great on the blocks today
3a)95/105/105
3B) 155/160/165
Str:
Based off 360
– failed all at 90%. Took a break btw BBG and this to coach 2 classes at my box and didnt warm up before attempting the squats. Terrible idea
Cond: TWT-8:23
1:23
1:36
1:50
1:52
1:42
BBG
1) 175×2 180×2 185
2) Did Pwr Cleans instead 185-200
HBBS off 365
Conditioning
1:09
1:17
1:17
1:22
1:17
TWT= 6:22
BBG
175
235
Squat off 400. Felt great
Cond.
all between 1:25 and 1:40
7 something total I believe.
Today at my high school the “strength coach” tried to tell me that the hook grip was cheating when doing the Olympic lifts… Thought Rudy might find that funny
BBG
1. 85/90/95/95/95
2. 95/100/105/115/115
Strength
based off 200
Conditioning
did yesterdays 7:32
Looking to potentially sell my Austin Outlaw Training Camp Ticket (Feb. 27th- March 1st) for face value (300$)
Im selling my ticket to the Outlaw Camp in Austin, TX on February 27th-March 1st, for face value (300$). Text or Call if you want it. 713-391-7127
Snatch @165
HBBS based on 365
Cond: 10:06 not rx’d
BBG
1) 95/115/135/135/155
2)155/185/205/215/225
3b)135
HBBS
based on 250
Conditioning
3 PU +8 dips for MU and dips
10:06
BBGym:
1) 135
2) 4×175, 185- split jerks on last 4 sets
3a) 100
3b) 145, 155, 160
Strength:
1) Based off 295
Conditioning:
10:48 TWT
M/F/S
1/5/3
bbg
1) 75, 75, 85, 85, 95
2) 105, 115, 125, 140, 150 failed jerk
3a+3b) n/a
strength- off 230
185, 195, 210
no cond
What does Rest 1:1 mean? I presume it means 1 round 1 minute rest???
BB Gymnastics
1) 93,103,103,108,108
2) 113,118,123,128,128 (missed last jerk)
3a) 3X3 5-Step Duck Walk – 53
3b) 3X5 Snatch Grip Push Press – 63,83,103
Strength
HBBS: 2X5 @ 183, 2X3 @ 193, 3X1 @ 203
Conditioning
No time 🙁
BBG:
1)3, 3, 3, 3, 3 (+ 2 misses) @ 165
2)3, 3, 3, 3, 3 @ 205
missed 3a) and 3b)
Strength:
Based off 480
2×5 @ 385, 2×3 @ 410, 3×1 @ 430
Cond:
2:10, 2:28, 1:59, 2:25, 2:13; TWT: 11:15. Some issues with Double Unders; all good, though.
1) 175 across, slow today
2) Up to 205, wrists still feeling creaky, better than yesterday though
3a) 95 for a few reps each round
3b) Up to 205×5, need heavier next time
STR) 325 for 3×5, short on time, off 405
no cond
Im selling my ticket to the Outlaw Camp in Austin, TX on February 27th-March 1st, for face value (300$). Text if you want it. 713-319-7127
I am selling my ticket to the outlaw camp in Austin, Tx on Febuary 27th for face value. Text me if your interested. 713-319-7127
BBG:
1) 95, 115, 135, 145, 155 (my 1RM for a triple)
2) 185, 195, 205, 215, 225 (205 was my 1RM on this)
3b) 95 (ouch)
Strength:
275, 295, 310
Olympic Lifting
1) 135x5x3
2) 185x5x3
3a) 65x3x3
3b) 125x3x5*
Apparently snatch grip push press is from behind the neck. I didn’t know that until after Craig told me. Could have gone way heavier.
Strength
HBBS – 255, 270, 285
Conditioning
9:57
Imitated a neutron star on my last round and imploded on the double unders. Had I kept my average on the last round, it would have been 8:10.
M/F/S
3/5/5
BBG:
Went light. Resting the shoulder for The Fittest Games this weekend in Austin, TX
1.) 135-145-155-165-175
2.) 195-205-225-235-245 No jerk
Strength:
365-390-410
Cond:
Scaled, only did KBS and double unders.
1:02-1:06-1:05-1:09-1:15
It was my second Outlaw workout so I cut some of the volume out.
BBG:
1)165,185,185,185
2)185,185,185,185 (could have done way more)
3)65,65,65 (first time duck walking)
3b)165,185,205
Strength:
Based off of 350, no misses, will do more next time.
Conditioning:
Didn’t get to do it
BBG:
Did 2 position Clean(High hang and Hang)-worked up to 300lb PR
Snatches-155,165,175,185,195
Strength:done
HBBS: 385lb, 405lb, 430lb
Conditioning: 1:15,1:15,1:25,1:24,1:21
29/m/5’11″/185
BBG
1) 95-115-115-135-135-155(f)
2) 155-175-195-215-225
3a) 95
3b) 75-95-110
Strength
285-300-320
Conditioning
No time.
Snatch at 95-115
Clean 135-165 up by 10’s
HBBS based off 270, good guess Harley made those 3’s!!!
WOD: 2:00, 1:55, 1:51, 1:57, 1:45 1,2, and 5 round all unbroken, that damn 3rd and 4th round mental fatigue kills me
BBG
No block so did pause at knee for snatch and cleans. Brutal for the cleans.
Snatch – 185, 205, 225(2), 225(2), 225
C & J – 225, 245, 265, 265, 275(no pause)
2a) 135,155,175
2b) Not done
Strength
Based off 405
60 sec rest was a funny idea. I had a few missed attempts.
Conditioning
9:42 Rx’d total working. Double unders…
Anybody recommend an Outlaw friendly facility in Vegas? Going out there for a week and need to get it in. Any suggestions would be appreciated.
BBG
Worked on snatch technique. Emphasis on first pull and elbows high and outside. Also tall snatch. Need to get under faster.
Conditioning
1:14,1:22,1:20,1:18,1:19
TWT 6:33
bbg:
skipped snatch
2) 135/145/150/155/155
squat: off of 205#
conditioning:
made 3 rds before 20 min time cap
1) 115#
2) 145#
3a) 75#
3b) 95#
Squat based on 275#
Conditioning RX:
1:35
1:35
1:22
1:29
1:47
BBG
1) 93-103-103-108-108
2) 123-123-133-133-133 kept cleans light.. timing has been funky
3a) 70
3b) 83-93-103
Strength
1) 245-260-275
Conditioning
Did 8 strict ring dips instead of MU’s (ripped hand)
1:32
1:35
1:59
2:18
2:37
Total: 10:01 – shoulders were smoked in rds 4 and 5 so DUs fell apart
snatch 85 85 85 90 90kg
cj 100 100 110 110 115kg
BS off 385 felt pretty easy
conditioning:
1:21
1:22
1:26
1:27
1:24
7:00 working time
BBG:
1. 90# (up 5# from last week)
2. 125# (up 10# from last week)
3a. 55#
3b. 65#
Strength:
Off 200#, no fails
Cond:
3 rounds
Bar muscle ups with a blue band
3:49, 3:50, 3:56
DUs sucked and I felt like crap.
BBG
Snatch ;last set was 125
Clean and jerk last set was 155
Skipped ducks and pp and hbbs
Conditioning
1:31
1:43
2:33
2:03
1:56
TWT: 9:46
Snatch: worked up to 170#
Clean and jerk: worked up to 215#
HBBS: UPTO 275#
Conditioning:
Subbed Bar Muscle ups
1:35
2:30
2:17
2:15
1) Worked on form! 103
2) 133, again worked on form
No duck walks
2b) 113
Back Squat: 225, 235, 250
Cond:
All rounds with 2 muscle ups, rounds 1 & 2 with 5 then 4 dips. Getting 2 mu’s after that was all I had.
1:49
1:55
1:47
1:51
2:15
1)155
2)225
3a)115
3b)115 (this felt like hell on my shoulders)
Conditioning (MU – subbed strict MU from sitting position for lack of headroom & 50# dumbell for the kb swings) s’all i got in the garage
1:55
1:53 (couldn’t find a spot where my rope wasn’t hitting something..first 2 rds)
1:33 (found the spot)
1:33
1:26
BBG
205
286
HBBS off 385
Conditioning
total working time – 6:47 – only went 1 min rest after each round.
Could have cut off 20 seconds easily if my double unders were better in Rounds 1,2,5
BBG
1) 165
2) 210×3,215×3
3a) 115,115,120
3b) 165,175,185
Strength
Based off 315
Conditioning
-1:57
-1:34
-1:40
-1:45
-1:28
TWT: 8:24
First time post
1) up to 145
2) up to 195
3a)95
3b) 155
No Strength
COND
TWT: 8:41
1) 135-3 145-2
2) 165
3)0
4) 0
5) 260,275,290
Cond
1:25
1:24
1:20
1:30
1:25
That’s was awesome
BBG:
1) Snatch
– 65kg
– 70kg
– 73kg
– 75kg
– 80kg
2) C & J
– 80kg
– 88kg
– 93kg
– 98kg
– 103kg
Messed around with some duck walks at 95# and 115#.
No press, resting shoulders.
Strength: HBBS
2×5 – 140kg
2×3 – 145kg
3×1 – 153kg
Conditioning: Rx except did ring dips post-WOD
– 1:50
– 2:00
– 1:45
– 2:45
– 1:43
BBG
1. 135, 165×4 from the low hang
2. 165, 205, 215×3 fromt the low hang
3a. 125
3b. 185, 196, 205 did behind the neck
HBBS
328, 348, 368 Missed last rep of 348
3/6/6
BBG
1- 1x80kg then 4×82.5kg for hang snatch
2- 5x 100kg (missed 2 jerks. shoulders feeling really tight and sore)
didn’t do the other BBG stuff due to shoulders being tight
Strength
based of 175kg (felt fucking heavy lol)
Conditioning
will do either tomorrow or thursday. need to mobilise and loosen up my shoulders.
BBG
1) 190×3,200×2
2) 215 – no push jerks
STR
off 380 (only did 2 reps on the 3rd and 4th sets)
COND
around 8:00 TWT…didn’t keep exact time. around 1:35 each round though.
Did workout on 1/21. Was the 2nd of the day.
Have gone back to Nano’s only for a while no Oly shoes to take the extra pressure off plantar fascia, feels good but not pushing the limits either.
1) 70kg across
2) 80kg then 90kg across
3a) 50kg,40,40 (50kg on first was a tester while fresh to see how it feels)
3b) 70kg across
4) Worked up to a couple of heavy singles @140kg. Heaviest since adductor tear 2.5 months ago. Band around knees to activate glutes more and deactivate adductor group.
5) 8.08 – 1.34, 1.32, 1.38, 1.41, 1.43. Lost 5-6 seconds on round 4 when I nearly dropped KB on my head on swing 1. Rookie error. Couldn’t get DU’s UB on any set, best was round 2 only 1 trip up. Some more lungs would be nice for DU’s.
Conditioning
6.39 total working time. Done this instead of the rowing conditioning as I missed it yesterday due to shoulder tightness so made it up today..
BBG:
1) 65/70/75/75/75
2) 100/105/110/115/120
3a) 55
3b) 95
Strength:
160/170/180
Conditioning:
Sub 5 C2B pull-ups for MU
2:13/2:29/2:06/2:12/2:05
Total time: 11:05
BB Gymnastics
1) 5X3 Snatch from Blocks (just above knee)– 95#
3b) 3X5 Snatch Grip Push Press – 105#
HBBS:
2X5 @ 80%, 220
2X3 @ 85%, 220
3X1 @ 90%, 220
Conditioning:
5 rounds for total working time of:
3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders
Rest 1:1
2:05, 1:55, 2:15, 2:01, 2:00