Great first night with the boys and girls at King CrossFit. The only problem is that we’re in Seattle, and I only had one cup of coffee today. Can someone rectify this situation? (That was a shameless plug for someone to bring coffee in the morning. Please…)
Roselle Fryberg – 160# Snatch:
WOD 130209:
BB Gymnastics
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean & Jerk.
Strength
EMOM for 7 minutes:
2 Pause Front Squats @ 75%
Notes: 3 count pause in the hole, then bounce and explode up.
Conditioning
“Jackie”
Row 1k
50 Thrusters @ 45#
30 Pull-ups
That’s my girl!! That lift was perfect… It’s the swishy pants!!
Nice snatch.
Does anyone have or know anyone who is selling camp ticket(s) for April 3-5 murfreesboro tn?!
Snatch: 73 kg (new Danish record In the 75 kg class, when snatched in competition)
C&J: 85 kg x 4
Aww no nerdgasim today. Thoroughly looking forward to part 2 of loading re weightlifting for competitive exercisers!
1) 80 kg Snatch (PR is 85), 5 attempts failed @85kg
2) 105 kg CJ, 110 kg attempt failed on jerk
Strength done based off 135 kg FS (@100kg)
Cond. 7:57 (PR was 7:49 in october, fuck!)
Snatch PB of 110kg
Up to 80kg
Coached a class
Snatch off a deficit with a pause at the floor
Up to 80kg
Snatch
Up to 95kg
Missed 100 from floor and hang
Clean and jerk. Felt like shit. PB of 137.5kg
Up to 120kg
Jackie
7:40
MFS
467
BBG
1) 70kg, (PR is 75kg)
2) 90kg, (PR is 100kg)
Strength
88kg – 85kg – 85kg – 85kg – 85kg – 85kg – 88kg
Conditioning
Did it with bike (2k) : 7:53
Bad lifting day, felt like a shit.
Snatch: 180lb (5lb pr)
C&J: 225 (15 off PR)
Front Squat: 215
Conditioning: 7:54 (display screen turned off right when timer started, so pissed, wasted pulls)
BBG
1) 215 (+5lb PR)
2) 255 (-15 PR)
Strength
Off 320
Conditioning
7:22
MFS
1-2-2
Felt prepared today. Used the the foam roller, trigger point kit and took cold/hot showers the past two days. Been thinking about recovery much more after reading Spencer’s article.
BBG
1)185#(15# PR)
2)250#(15# PR)
I’ve been following this sight since Jan. 1 and had no experience with OL prior. Love the workouts
225 snatch
265 clean and jerk- I’ve been stuck at these numbers since summer. FML
jackie- 5:53
Row was slow about 3:35-3:40 i think and thrusters were very boring and harder than i thought. pull-ups were a piece of cake though. Didn’t feel too bad at all. all unbroken of course.
255 snatch
285 clean…fuck cleans- my technique ran away and I cannot find it!
FS at 240
Jackie – 7:00 My legs were tired and stiff from the front squats and I suck at pullups.
Pretty sure our cleans have run off together…
1) 170
2) 220
FS @ 190
Jackie 8:09
It might have been 7:09, I started with a running clock and may have miscounted. Wouldn’t that be nice.
Snatch 225
C&j 285
Front squat 245
Jackie pr 5:48
Ya buddy.
Unbroken
Snatch: 231
C&J: 281
Front squat: 240
Jackie: 7.02
Snatch – 195
C&J – 245
FS – 225
Jackie – 8:57
snatch 125
c+j 135
front squats- done at 140
cond
10:53
First full week following the programming.
Snatch-160 (5# pr) got under 165 twice but missed it
C&J- 235 (10# pr)
No time for the rest today
Bbg-
1) 205
2) 260
Str-
FS done @ 225#
Cond-
6:27 rx’d
Row at 3:24, broke too many times on pull ups.
C&J 165lbs
Front Squats @ 140lbs
Jackie 7:39 (first time)
Bbg-
1) 185 pr
2) 220 FML
Str-
FS done @ 225#
Jackie
6:24 rx’d
gotta get better at the row, only stopped once on thrusters, unbroken pull ups…had to chase my boy Kyle!
BBG
1) 205
2) 255
Strength
225#
Conditioning
Jackie – 7:14
Row – 3:16, couldn’t seem to move legs afterwards. pullups easy.
BBG:
1) 209lbs (14lb PR)
2) Failed 245lbs.. (PR is 250lbs)
Strength
220lbs, 231lbs, 231lbs, 236lbs, 236lbs, 241lbs, 246lbs
Jackie: 6:33 Rx (20 sec PR)
1. 195
2. 235
Jackie – 5:54.
Hello all, I just started with this a couple of days ago, lurking for a year or so.
2 things.
You all seem über strong, really strong.
Iam 43, 150kg dl, Strict press 77kg, bench 107kg, lbbs 120kg, I weigh 90kg, oh snatch 55kg, am I realy shit?, or what.
Secondly, how do I get my snatch up, just keep drilling it at lightweight or keep pushing the maxes, no box or coaches here for many an hour.
The guy fron oly lifts talking about crossfit being feeder system, hands down funniest thing I’ve seen in ages, and also very eloquent speeker.
My snatch has gone from 165 to 215 in 3 months. Follow the program, focus on technique and become a student of the movements. Rudy tells you how heavy to go based percentages of your 1RM.
Will do many thanks
Snatch 110#
C&J lazy….115#
Front squats @ 130#
Jackie: 12:05
BB Gymnastics
Snatch – 125#
C&J – 155#
Strength
FS @ 130
Conditioning
Jackie – 9:53
1) 235# missed 245# twice, I suck at snatches
2) 320# missed 330# on the jerk twice
FS at 275#
Jackie: 5:53
Snatch
185# (25# off of PR. Snatch was completely off. Was not feeling it)
CJ
255# PR
Conditioning
7:22 (did butterflies C2B pull ups instead)
1) 245 lbs (5 lb PR)
2) 315 lbs (10 lb PR)
Strength – Done off 360
Jackie – 5:55
Love BBG PRs. Good day!
FS
215#
BBGym:
1) 160
2) 200
Strength:
1) Off of 255
Conditioning:
*subbed 100c AirDyne
11:07
M/F/S
4/3/6
1) 245
2) 300
3) work done at 314
Conditioning
5:53
BB Gymnastics
Snatch – 245#
C&J – 300#
Strength
FS @ 315
Conditioning
Jackie – 5:53
WordPress always logs me into this damn account.
This is Drew A.
CFSS
BBG
1) 210
2)255
Jackie: 6:10
BBG:
1. 110#
2. 150#
No PR on either
Strength:
All at 130#
Conditioning:
11:20
BBG
1) 225
2) 245 (jerk has been off lately)
STR
Off 355
COND
5:39
BBG.
1. 245
2. 295
Strength.
Off 400
No time for conditioning
I have 2 spots for the Frb. 24-26th Olympic lifting Training Camp for sale.. Message me
clspig25@gmail.com
Snatch
95kg (down 7.5kg)
Clean and jerk
110kg (down 20kg couldn’t jerk and havent been able to in ages)
Front squats done at 117.5kg
Jackie
6.25
Weightlifting
Snatch
120, 130, 140, 150, 160(f), 170(f), 155, 165, 170(f)
Clean & Jerk
135, 145, 160, 175, 190, 205, 220, 235(PR), 250(PR clean, fail jerk), 250(fail jerk)
Strength
1) Off 290
Conditioning
Boxing Drills, no erg
bbg
1)235
2)300 PR
str
250
cond
will make up on thur
Conditioning 8:30 45 seconds off my best. Feeling smoked from deadlifts.
BBG:
1) Hang Power Snatch @ 200 (15# PR), since 1/2/2013
2) Hang Power Clean w/o Jerk @ 235 (10# PR), since 1/2/2013
Strength:
275
Cond:
8:54 (First time)
1/2/4
No max
205# fs
Jackie:
8:50
Dont want to sound like a pussy but my hands hurt after the deadlifts the other day. Im used to this but its bad enough that it hard to even grip the bar. Is anyone using lifting straps to help with this issue?
Nope…just tape your digits before you lift and take care of your hands daily
Rogue hand repair kit… Use it daily!
thanks guys
BBG
1) 100kg
2) 125kg
STR
Off 165kg
Cond
6.50
180 5lb PR
205 225 jerk fail 245 jerk fail
Off 225
8:45
Snatch 50kg
C&j 80kg, cleaned 90, missed it on jerk
82.5kg on p front squats
Jackie, 10.47, 2k bike no rower
Was doing 531, for about a year, this is 1st week, started on 2nd feb, my upper back and traps think they’ve been run over!.
But all good so far
1. 120
2. 165 (+10 PR)
Front Squat: 160 (based off 210)
Conditioning: 11:00 Rx …disappointed
snatch 175 PR
clean+jerk 205 (felt sloppy, need more practice on my jerks cuz i know that can be way higher)
front squat(315) 7×2/240
jackie 8:23
was flying til i got to pullups
Snatch – 135 (not a PR)
C&J – 185
Squats – 160
Jackie 9:19 w/ 45# and C2B Pullups
So workout went splendid today, I got to use my new Oly shoes today.
I have tried to use other workouts from other sites, but Outlaw just calls my name right back and I cant resist it. No other site makes me lethargic after a workout quite like Outlaw. Anyways heres my whack ass progress:
5’10” 150#
Snatch: 85#
C&J: 115#
Squats: 135#
Jackie: I just did it as Rx’d but didnt time it.
Weightlifting
Snatch
185, 205, 215, 225f (current pr), 225f, 230f caught 225 and 230 but couldn’t stand up.
Cleans (quit jerking at globo)
265, 275 (280 is PR), 285f received it really good but couldn’t stand it up (didn’t want to bounce it)
Does anyone else have this prob day after deadlifting? Can’t seem to stand up heavy weight in either snatch or clean…
Strength
1) Done Off 315
Conditioning
Skipped, gonna ride the fat bike in our fresh powder 🙂
MFS 3/5/5 except my rt calf, considering I couldn’t flex it after DU’s yest I was glad I could do anything today. I got it loosened up and it was functional today but I would say 7-8 on the soreness/fatigue. Thank god for voodoo floss !
225 snatch
300 c&j
265x7x2
6:07
1) 105KG (5kg PR)
2) 135KG (Matched PR)
FS) Off of 150kg
Snatch: 133 (10 lb PR)
C&J: 143 (WTF?? Failed 153 clean several times…)
Front Squats: @160 lbs
Jackie
9:13
Snatch – 65 kg
C&J – 87.5 kg
Squats – 90 kg (Based of 117.5)
Jackie – 8:19 rx (PB)
Snatch 107.5kg (3.5kg under PR)
CJ 125kg (tied PR)
Front Squats @ 105kg
Rower was in use so I did slightly modified version of mainsite wod from a few days ago.
20 Power Cleans @ 90kg
30 Box Jumps @ 30″
40 KBS @ 1.5 pood
50 Wallballs
7:30
BBG
1) 20 minutes to establish a 1RM Snatch.
95, 115,135,145(miss), 145 (miss), 150, 155 (miss), 155
Strength
EMOM for 7 minutes:
2 Pause Front Squats @ 75%
155#
“Jackie”
Row 1k – sub double-unders for 4min
50 Thrusters @ 45#
30 Pull-ups
9:00
300lb clean and jerk 15lb pr felt easy.
**Dug out from 2 ft of snow on Saturday, all gyms closed. pushed the wkt to Sun
Snatch – 195 (5 lbs off PR) got under 205 a few times but left it forward.
C&J – 270 (PR)
FS @ 250
skipped Jackie. got enough work shoveling on Saturday
BBG
1) 75
2) 120
STRENGTH
85
BB Gymnastics
1) 1RM Snatch: 95/125/140/155/165/175/180/190/200F/200
2) 1RM Clean & Jerk: 175/195/215/230
Strength
2 Pause Front Squats: 250
Conditioning
“Jackie”: 7:31RX
BBG
1) 105kg
2) 120kg Could not jerk anymore that that today!
Strength
108kg
Conditioning
Jackie- 6:19
BBG:
Snatch: worked on technique
C&J: skipped
Strength: 135lb
Conditioning: “Jackie”
11:30 Rx
Too much time on pull-ups.