Good times.
WOD 130215:
Strength
1a) 5X2 Top Pull Deadlifts @ 90% – rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains – rest 60 sec.
Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.
2a) 3X5 Tempo Supinated Weighted Pull-ups – heaviest possible, rest 60 sec.
Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.
2b) 3X10 Strict Weighted GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
Conditioning
30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups
For time.
Midline/Recovery
3X25 Reverse Hypers – medium, rest 60 sec.
how do you substitute rowing for airdyne? anyone?
I usually do 50cal for 500m row 100cal for 1000m row, although it is usually far more difficult/takes longer than the row. So maybe cut it down to 80cal for 1000m row?
thanks. Ill try that.
is that spiderman? spencerman?
5×2 with 90% of max in a movement i find more taxing than normal deadlift :/
last time my back was fried . Gonna hate today.
DL: 225
Bench: 95lbs + bands (no chains available)
PU: 5lbs 🙂
No GH available so got creative with some hamstrings
Cond: 14:36 Rx
RH: 5lbs 🙂
Exactly … Gonna SNAP YO SHIT UP.!!
Yeah, had that wonderful popping sensation in the low back on my 3rd set this AM. First time I’ve ever hurt myself on a pulling movement.
New to OutLaw, Recently back to CrossFit:
5×2 @ 405 5×3 @ 225 + Chains
3×10 @ 35 lbs 3×5 @ 40 lbs
Conditioning: 15:30
Looking to transfer my spot in the Atlanta training camp to someone who is able to go, it is April 19-21st. Sadly a work commitment has stolen me away for the weekend. Price is 299.00, let me know if interested.
1a) 295#
1b) 185# no chains/bands
2a) 20#
2b) 95# Good Mornings, no GHD (rec gym blows at school)
Cond: 18:47, 65# thrusters for wall balls, sorry for all the subs
2/7/6
feedback? Great stuff, thanks guys!
Were these deadlifts supposed to be the devil?
1a) 405# these are legit, “hate em’, but love em'”…
1b) 185# plus bands from a 70# kb
2a) 25#
2b) 10#
Cond: 14:24 rx UB KBS and WB’s, C2B’s were brutal! Row took more out of me than was expecting.
Midline: 14# medi ball on GHD
2/5/5 spent…
Str –
1a) off 485
1b) off 315
2a) 35lbs
2b) 10lbs
Cnd –
11:45
Recovery
50lbs (I like my new toy.)
Strength
1a. 175(2),185(2),195
1b. 125# (NO CHAINS)
2a. 5#
2b. 10#
Conditioning (modified)
53# KB, 12# wb, pulls (not C2B)
11:05
1a.) 275
1b.) 135# w/ 2×18# kb hanging from each side
2a.) BW
2b.) 10#
Conditioning – 12:51 rx’d
1a) off 505
1b) Off 285
2a) 53, 58 (4/1.), 53
2b) 35#
Conditioning:10:20
Midline: ghetto setup with 2 benches (found on youtube)…hung 25# kb on a weight belt and used that…really awkward
http://youtu.be/jCsyWQbUFVY this one? Thoughts on its efficacy?
We
We rigged this up with a Screw Eye, a Rogue Strap, a dip belt, & Jerk boxes. It actually works WAY good.
http://imgur.com/a/Ux5fi
Genius
Holy innovation
Strength:
1a. 205#
1b. 100# (pause at the bottom, no chains)
2a. One set with 5#, then no weight.
2b. No weight
Cond:
17:52 Rx
Midline/recovery:
50#
Selling my spot to the training camp in Long Island March 6-8…face value at $299. Email @ kbbartgis@gmail.com.
1a) 225#, 235# 240#x3 I stuck same 1RM DL for a year. I couldn’t lift 245# after last regional, so I tried little by litte for DL.
1b)135#x5 (no chains, so I did it @ 80%)
2a) BWx2 , 5#x1
2b) guess 20#~25#
Cond-
17:13 (with 20# wall ball – I couldn’t use target, so I throw it to the sky and caught.)
Midline: 2X15 (used band)
Today’s cond is ALL my goats movements. It was fun and great practice. Thank you, coach Rudy!!
1) 305
2) 120/45
a) 5#
b) bodyweight
Cond 12:48
RH @ 120#
Strength
1a) 385lb
1b) 235lb + 35lb band tension
2a) 25lb
2b) substituted ghd with 10lb heavier than last week
Conditioning
*substitited 45# thruster for wall balls
11:40
Midline/Recovery
*Substituted single leg RDL from deficit
Strength
1a) 170Kg
1b) 55Kg + 12Kg Kb on bands
2a) body weight
2b) 6Kg
Cond:
15:25
Mid:
8Kg
Strength:
1a) 165kg
1b) 92kg with stop
2a) 10kg
2b) bodyweight
Condition: 13:48 Rx’d
Conditioning 14:30 with 13,000 foot setting on elevation mask for the row.
For the top pull deadlift, is that 90% of our 1rm regular deadlift?
str
1a)470
1b)185/5×3 no chains
2s-no time
cond
12:58
td
cond
15:06
1a)off 545
1b)off 275
2a)35lb
2b)30
conditioning: 10:09 unbroken but on pullups went 15-9-6 first round and 10-10 second
140 on reverse hyper.
Str-
1a) off 450 (horrible)
1b) off 265 used black & red bands.. don’t have chains
2a) 12 kg
2b) 20# slam ball
Cond-
12:21 rx’d
-broke more then I thought I would on the KB
Midline
15# dumbbell
Str –
1a) off 470
1b) off 300
2a) Body Weight, 15lbs, 15lbs
2b) 35lbs
Cnd –
11:57
Recovery
Fat Bar RDL 75lbs
Strength:
1a) Off 425
1b) Off of 215
2a) 15, 15, 10
2b) 3×10 straight leg DL@205
Conditioning:
*100cal AirDyne for row
15:20
-AD took about 6min
M/F/S
4/3/2
Top pulls (very similar to a Romanian?)
1 @ 180, 3 @ 190kg
Ring press ups
5*3@20kg
Chin ups
3*5@10kg
GHR
2*10@BW
Conditioning
14:21
Couldn’t string wall balls together and rowed like a granny
Reverse hypers on a ghd
2*25@BW
1a.) 365 ~ 85%
1b.) 150 + 40# (should have been 130+60# chains but not enough chains)
2a.) 20, 20, 20x(4fx1)pi
2b.) 25, 25, 25
Conditioning:
12:31 as Rx
Midline:
20x(12x7x6), 15×25, 15×25 ~ (GHD w/DB between feet)
DL: Did Romanians instead(tweeked back doing 3×10 a few weeks ago not gonna risk it)
Bench: Off 435
PU:16kg
GHR:25lb plate
Conditioning:
9:56 (Almost threw up,miserable)
1a) 5 x 2 top pull dl off of 510
1b) 5 x 3 bench w/chains off of 350
2a) 30# (f on tempo on 5 on set 3)
2b) bw
conditioning: 10:43 broke pullups too much
Top pull dl were surprisingly better than i thought they would be.
1a) 315,345,365,385,405
1b) 225,245,255,255,255 w/ purple band ea side
2a) bw x 2, 25#
2b) bw
Cond. – 11:21 Rxd
Midline – sub back ext.
1(a) 385
(b) 155+chains
2(a) 20
(b) 25
Cond-12:40
Ur an asshole, I’m a hurtin Albertan. Till tomorrow.
Everyrhing done.
Metcon –
11:17
9:45 my row took over 4 mins. I’m the worlds worst rower.
LOL. dude, row more!!!
And you still managed sub 10. Damn
That’s fucking awesome man
1a) 5×2 @410
1b) 4×3 @150 w/72lb, 1×3 @190 w/ 72lb (36lb total chain weight, clamped on 36lbs of total kb weight)
2a) 3×5 @53lbs
2b) 3×10 @10lbs (do them right today, wow that hurt good!)
Conditioning: 15:20 rx
Live action, yee yee yee!
1a off 580 but worked with 485
1b off 370
2a 35
2b 25
Condo
1019rxd
Strength
1a) 152.5 kg (Based of 170 kg)
1b) 50kg bar weight + 24 kg or kettlebells on bands (Based off 90 kg)
2a) Set 1&2 – 5 kg, set 3 – BW
2b) BW – “Stricter” than last week
Conditioning
11: 36 scaled KBS and reg pull ups
1a) 410
1b) 145 w/ 10 chains (7.5lbs a chain)
2a) 40-
2b) used BB to hold my feet no weight.
Cond) 14:28 53lbs KB and bike instead of row.
Out of order today so I could do the conditioning with a trainer partner.
Strength
1a) 365, 385, 405, 405, 405 – Started conservative.
1b) 245 for all. No Chains.
Conditioning
12:52
2a) Pronated and no weight after conditioning. Arms fried.
2b) No weight but strict
Subbed Good Mornings for reverse hypers.
1a) 243lbs (super glad we haven’t 1 RM’d dead lifts in a while, it wasn’t so bad today)
1b) 110 lbs (no chains)
2a) BW
2b) 10 lbs
Conditioning: 14:54. I suck at C2B PUs.
1a) 305
1b) 245
2a) BW
2b) 115 good mornings
Conditioning – 45 lb thruster for wall ball
17:41
Havent posted in over half a year, injured and shit.
AM
Strength-
a) off 505
b) off 305
2a) 32 lbs
2b) 25 lbs
Cond-
10:08
Hypers done on ghd contraption
PM
3x 1 mile airdyne sprint 1:1
2:15-2:12-2:10
then 20 min z1 flush
1/3/7 (back)
I’m looking to get some Oly lifting shoes and was wondering what type of fit I should be looking for. I generally wear a 12.5 but most of the shoes I’ve looked at only offer 12 or 13. Is a little smaller or a little bigger better? Also, where could I try some on. Any mainstream stores out there that sell them?
I have a pair of Nike Romaleos 2 in11.5 All Black. They run long I would need to order an 11, but then they would be too narrow. Only wore them three times, first time at the Outlaw Opens and they have been sitting ever since. They are a little too narrow for my caveman foot. If you are interested let me know.
they seem to run big, but ask around for each brand. I have addidas and they seem to be true to size. Someone found some at a Ross in Washington State recently strangely enough. Otherwise I have never heard of them being sold at a brick and mortar store. I got mine from a local oly equipment supplier so I could try them on. He happened to be 20 min from my house at the time.
Strength
1a- based of 230kg rounded to 205kg
1b- bench done at 90% 105kg no chains
2a- 16kg
2b- 5kg (ouch)
Conditioning
11.17
Mid/recovery
done with bands on ghd
1a) 150kg
1b) 135 + some red bands.
2a) 12kg
2b) 16kg
Cond: 45lb KB subbed. What gym doesn’t have a 70lber
13 min
Pullups smoked me.
Hypers: done.
2/2/2
1a.) up to 315
1b.) 135# w/ 2×35# kb hanging from each side
2a.) 15lbs
2b.) BW
Conditioning – 11:55 rx’d
Just cond- and just slow…. 11:45. Pull-ups beat my ass
1a off 485
1b off 270
2a 25 30 35
2b 30 30 30
conditioning 10:27 rowing sucks
midline 15# DB in between feet
Strength:
1a. 485; no wraps
1b. 195+chains
2a. 30
2b. 30
Cond:
17:17
Midline/Recovery
75 reps of SLDL @ 225; wraps
Strength
1a. used 415
1b. used 240 no chains
2a. 26lb
2b. 25
Cond
13:24
No Midline
deadlift 330 for first 2 sets. back was feeling shitty so dropped to 315
bench 145+bands
pullups 5
GHR 10
conditioning
17:35
spent about 7 of those minutes on c2b pu. i havent figured out how to string those together yet. on the bright side, i accomplished my goal of making my wall balls unbroken.
reverse hypers-done with mini band
1a) Used 495 off 555, a few pounds under 90% but it smoked me.
1b) 265 at the top, off 325. pretty easy today
2a) Chins @ 0-5-5, these were hard today. They’re always hard.
2b) GHR @ 0-10-10, these are feeling better.
Cond) 14:26 with reg pullups, not chest to bar.
Strength.
1a) 375#
1b) 145 + 70lbs of bands with kbs
2a) 20#
2b) done
Conditioning.
Subbed row for run
Did a 75# KB
10 1/2ft. Wall ball target
13:50
Recovery/midline.
Done
Mixed up the strength a bit today.
Power Cleans, touch and go
185 x 5
205 x 5
225 x 3 x 5
Deadlift
315 x 10
335 x 10
365 x 10
Press
155 x 3
160 x 3
165 x 3
170 x 3
175 x 3
GH Raises
3 x 10 – 30# slam ball
Conditioning
9:39
29/m/5’11″/190
Strength
1a) 385
1b) 140(w green bands held by KB)
2a) bodyweight
2b) 5lb plate
Conditioning
15:26
Midline/Recovery
2×10 band on GHD
1a) off 460 – my shins hate you
1b) off 275
2a) 26# kb
2b) 15/5/10 15 was too much, 5 was too easy, 10 was just right … I did 15 last week 🙁
CND
12:48. Surprised how crapy everything felt after the first 30 KB swings. R
M/43/215
Cond.
RX-11:45
Strength
1a) 410
1b) 160+Chains
2a) 25/30/35
2b) 15/20/25
Conditioning
13:31rx
Midline
140×3
Strength
1a) 455, 425, 405, 405, 405
1b) 315
2a) bw
2b) bw
conditioning
15:46 rx
midline
done
DL 255
Bench with pause at bottom 115
Pull ups 10#
GHD raise rigged with barbell and mats on floor
Conditioning 13:27
Skipped rev hypers
Posted earlier but it didn’t go through…
Strength-
Off 505 pulls
Off 305 bench
32 lbs chins
25 lbs ghr
Cond-
10:08
Later airdyne work
3x 1 mile sprints 1:1 rest
2:15-2:12-2:10
Then z1 flush for 20 min
1/3/7 back hurts
Strength:
1A) 495 (Off of 550, used straps this time around. MUCH better)
1B) 205
2A) 30-35-45lbs
2B) 15-10-10
Conditioning: 10:45
Anyone who got this under 10, PROPS!!!
Mid Line: Done w/o weight.
Strength:
1a. 285 (Based off 315)
1b. 105 + Chains
2a. 15-20-20
2b. Had to push off box at the bottom, still working up the strength on these
Conditioning: 16:05
C2B slowed me down, but making progress 🙂
Midline: No weight
1a) based off of 375#
1b) 250# (no chains)
2a) 53,44,44#
2b) 10,10, no weight
Conditioning
11:35
Midline
Red band
1a 450#
1b 250#…not paying attention to the figures. Should have done 270# accordingly
2a 25#
2b 25
Conditioning
15:00
Strength.
1a) 405 (only 80% but hands/shins were bleeding so I worked on “staying back”)
1b) 165×4,185 w ~60lbs effective chains (84lb total chain)
2a) bw
2b) bw
Conditioning.
Only a 36k KB…. UB but it Was tough
Sub 45lb thruster for Wall ball
16:52 w a 3:31 lazy row (pull ups kill me, 6’2″ 220lbs w long arms)
Forgot
MFS 2/4/4 (rt hand is ripped)
1a) 155kg
1b) Subbed tempo bench at 95kg
2a) 45# across
2b) 10kg / 10 / 15
No time for conditioning today.
Midline – 45# across
Selling my spot at the Murfreesboro, TN camp. April 3-5. Tore my acl/mcl and will not be able to go. $299. Email me @ kjkadrmas@gmail.com if interested
Conditioning: 13:15 Rx
BBG
1a)200kg
1b) 67.5kg + bands
2a) 15kg
2b) Unweighted with a spotter to help
Conditioning
11:34
Midline
3 x 25 Good Mornings @ 20kg
Strength:
1a) top pull deadlifts: 265lb
1b) bench: 70lb bar weight + 40lb chains
2a) supinated pull-ups: no weight
2b) strict GH raise: 15lb
Conditioning: 17:43 Rx
Midline/Recovery
120lbs all sets
Strength
1a) 5X2 300# regular DL
1b) 5X3 160# no chains
2a) 3X5 Tempo Supinated Weighted Pull-ups 25#, 20#, 15#
2b) 3X10 Strict Weighted GH Raise – no weight
Conditioning
15:01 24kg KB
Midline/Recovery
Skipped
DL at 385×2,375,and 325×2
bench off 280
tempo sup pu at 35, f on 5th rep in set2and3
strict GHraise started at 25lbs plate went to 15 and nothing later on.
wod with 75lbs kbs in 10:38 C2B were very bad those tempo pu took a lot out of me.
Strength
1a) 5X2 Top Pull Deadlifts @ 90% – 455, horrible
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains – 135 + 60 in chains
2a) 3X5 Tempo Supinated Weighted Pull-ups – all with 45lb plate
2b) 3X10 Strict Weighted GH Raise – Done, no weight, I suck at this
Conditioning: 14:00 RX
all KB swings and Wallball UB
Midline/Recovery
3X25 Reverse Hypers – 140