130215

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Good times.

20130214-171847.jpg

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.

90 thoughts on “130215”

    • 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?

    • 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 🙂

    • 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.

  4. 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

  5. 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.

  6. 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!

  8. 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…

  9. Str –

    1a) off 485
    1b) off 315

    2a) 35lbs
    2b) 10lbs

    Cnd –

    11:45

    Recovery
    50lbs (I like my new toy.)

  10. 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

  11. 1a.) 275
    1b.) 135# w/ 2×18# kb hanging from each side

    2a.) BW
    2b.) 10#

    Conditioning – 12:51 rx’d

  12. 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

  13. 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#

  15. 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!!

  17. 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

  24. 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

  25. Str –

    1a) off 470
    1b) off 300

    2a) Body Weight, 15lbs, 15lbs
    2b) 35lbs

    Cnd –

    11:57

    Recovery
    Fat Bar RDL 75lbs

  26. 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

  27. 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

  28. 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)

  29. 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)

  30. 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.

  31. 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.

  32. 1(a) 385
    (b) 155+chains
    2(a) 20
    (b) 25
    Cond-12:40
    Ur an asshole, I’m a hurtin Albertan. Till tomorrow.

  35. 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!

  37. 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

  38. 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.

  39. 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.

  40. 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.

  41. 1a) 305
    1b) 245
    2a) BW
    2b) 115 good mornings

    Conditioning – 45 lb thruster for wall ball
    17:41

  42. 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)

  43. 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.

  44. 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

  45. 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

  46. 1a.) up to 315
    1b.) 135# w/ 2×35# kb hanging from each side

    2a.) 15lbs
    2b.) BW

    Conditioning – 11:55 rx’d

  49. Strength:

    1a. 485; no wraps
    1b. 195+chains
    2a. 30
    2b. 30

    Cond:

    17:17

    Midline/Recovery

    75 reps of SLDL @ 225; wraps

  51. 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

  52. 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.

  53. 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

  54. 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

  55. 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

  56. 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

  60. 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

  61. 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

  62. 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.

  63. 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

  64. 1a) based off of 375#
    1b) 250# (no chains)
    2a) 53,44,44#
    2b) 10,10, no weight
    Conditioning
    11:35
    Midline
    Red band

  65. 1a 450#
    1b 250#…not paying attention to the figures. Should have done 270# accordingly

    2a 25#
    2b 25
    Conditioning
    15:00

  66. 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)

  67. 1a) 155kg
    1b) Subbed tempo bench at 95kg
    2a) 45# across
    2b) 10kg / 10 / 15

    No time for conditioning today.

    Midline – 45# across

  70. 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

  71. 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

  72. 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

  73. 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.

  74. 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

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