Just wanted to give a little shout out to these gentlemen. This is one of John Dill’s buddies, and his Team, enjoying the scenery in the mountains of far away lands. Have fun boys, be safe, and just know–your work is much appreciated.
Continuing the onslaught of videos I discovered yesterday…here’s an email and video from 17 year-old Austin Groen:
Here is a video of my latest power clean pr (form sucks I know). I also have a 2:46 Fran and a 215# snatch. I did my first ever olympic lift a little over a year ago…before that I was a skinny golfer.
These children are starting to get good. Someday she might even be able to squat.
Courtney Fitzharris – 67.5kg (150#) “Shankle Complex”:
WOD 130222:
Strength
1a) Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes after singles @ 95% DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – rest 60 sec.
Notes: The barbell should be loaded with 60% of 1rm, then 25% of the 1rm should be added in chain weight.
2a) 3XME Strict Pull-ups – rest 60 sec.
2b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
Conditioning
5 minute AMRAP of:
5 Bar Muscle-Ups
15 Over-the-Box Jumps 20″ (no touch on top)
*Rest 1 minute.
2 minute AMRAP of:
Ring Dips
Midline/Recovery
3X20 Reverse Hypers – medium/heavy, rest 60 sec.
Hard Ass Motherfuckers.
Hello fellow outlaw Badasses. I’m taking a little vacay down to Sydney on Saturday and wanted to know if anyone could suggest any “Outlaw Friendly” or really good boxes in Sydney? Looking on google there’s not a whole lot to choose from but if anyone can steer me right direction it would be greatly appreciated.
Hey guys, I have a paid spot reserved for the training camp in New Orleans this weekend (2/24-2/26), being held at Crossfit NOLA. I can’t attend and am willing to sell for a discount. Email me at robert.romero3@gmail.com. Thanks.
If i dont have a GHD can i do good mornings instead of glute ham raises?
Read the FAQ’s
Any width requirement on the box, are you looking for the Rogue box turned on its fat side?
if any of you beasts in the NE (or greater NYC area) want to start off the Open at the top of the leaderboard with Rudy yelling at you in Brooklyn I can’t make it that weekend (3/8-3/10) and have a spot I’ll part with for a discount. email me at bryan@crossfitnittany.com
Str –
1a) off 485
1b) off 315
2a) 16,15,14
2b) bodyweight. Cant walk.
Cnd –
5rnds + 3 mu
43 dips
Recovery –
100lbs
1a.). Off 415
1b.). Off 270
2a.) 20, 15, 16
2b.). Done
Conditioning:
5 rounds plus 1 bar muscle-up
36 ring dips
Recovery:
Done
Strength:
1a. 180, 190, 225
1b. 105 with 3 second pause at the bottom
2a. 7, 6, 6
2b. Done
Cond:
2 rounds + 4 MU
(Red band first round then green band. Couldn’t string them together.)
Midline:
Done
18 ring dips
Off 200 kg
Off 110 kg
Pull ups
3×10 bw
GHR
3×10 bw
Con:
3 rds + 16 rep
Ring dips 47 rep
Reverse hypers on GHD + med Ball 7 kg
3×10
STR
1a) off 495
1b) No chains, so used 235
2a) 13,10,10
2b) skipped
COND
5rds + 3 Bar MU
Midline:
No reverse hyper, so did 3×20 sit ups
50 ring dips
Bench off 220
a) 11-10-10
b) done
BMU practice and did some ring dips
RHyp at 120#
Str –
1a) Done off 500 (did 455,455,475) for the singles.
1b) 195+ around 40lbs effective chains
2a) 9,8,7 (had to show the idiots at globo how to do “real” strict pull ups (not partials) full hang to chin well above bar. No kip, leg raise, swing etc… I get a lot of crap for kipping… F-em!
2b) bodyweight. OUCH!
Cnd –
Ring MU progression work plus 23 ring dips at the end
MFS 1/5/8 skipped cond yest cause I had to do 4 days strait. not recommended. Can barely move.
str
1a)off 520
1b)no chains 190/5 x 3
2a)18,10,7
2b)done
cond
regular ring mu-3 + 4
ring dips-42
mid
t2b/20 x 3
td
cond
2+4 as rx
ring dips-35
I have shoulder(left) & elbow(right) pain, so I did yesterday’s work out. ( I changed cond-).
BB Gym-
1) High hang Santch
135#x2, 140#, 145#(F), 145#, 150#(F)x2
2)High hang Clean + push jerk
135#,145#,155#,165#,170#,175#(F),170#
Cond-
5.4K Run 28:05 (30sec slower from PR)
I felt slower than before. I’m very tired this week.
1a) off 300 reps 7-8 (f)
1b) 175-185
2a 8, 8, 8
2b done
Cond
4+1 ( subbed CB PU)
First time jump overs. Started cautious then got the hang of it. Intimidated by my low #s but having a blast.
Strength:
1a.) off of 425
1b.) off of 235
2a.) 20, 16, 15
2b.) 10×10, (10×5, BWx5), (5×7, BWx3)
Conditioning:
4 rounds as Rx
31 dips
Midline:
25# – first time on jerk block reverse hyper – way better than DB between feet on GHD
345-365-445
180+44 lb in chains all reps
20-19-14
5-5-5 strict GH raises are my worst nightmare
Anyone selling austin camp tickets
Strength
Off 505
Off 305
15-15-15 pull-ups
No weight on gh
Cond-
5 rds + 1 muscle up
48 ring dips
Recovery done
20 min z1 airdyne flush
1/2/3
1a) Top Pull Deadlifts: 2×3 @365, 2×2 @405, 3×1 @455
1b) 7X3 Bench Press: 255# + 2 bands
2a) 3XME Strict Pull-ups – 15/12/10
2b) 3X10 Strict Tempo GH Raise – EFF!
Conditioning = 3 complete +17 reps
5 minute AMRAP of:
5 Bar Muscle-Ups
15 Over-the-Box Jumps 20″ (no touch on top)
*Rest 1 minute.
2 minute AMRAP = 43 reps
Ring Dips
sh*t
Midline/Recovery: 3×20 Back Ext.
Str –
1a) off 470
1b) off 300
2a) 15,12,10
2b) body weight
Recovery –
Fat Bar RDL @ 75#
Metcon – 5 rounds – 57 dips
STR-
1a) off 455
1b) No chains but used bands. based off 265 and used Black + red bands.
2a) 14,10,8
2b) bodyweight. way worse then I thought they would be
COND-
3rds + 3 Bar MU
*First ever bar MU… tried warming up and missed 3 so I was only gonna try a few times during the WOD then sub C2B, but did 5 unbroken as soon as the clock started…. pretty jacked about that.
47 ring dips
Midline:
No reverse hyper, went backward on the GHD with 20# DB
WOW, congratulations your first bar MUs. What did you change for that? I want to get bar MU, but very hard to hip to the bar…. If you don’t mind please give me tips.
1a) 345,365,435
1b) 165 + 72lb chains
2a) 20,13,11
2b) done to the best of my ability. Fuck
Conditioning: no bar, strict ish ring MUs
4 rounds + 1
27 ring dips
1a) off of 510
1b) off of 315
2a) 17/11/10
2b) skipped
Conditioning:
3 + 46 ring dips….did about 14 more bar muscle ups then expected
Need to practice these more
Strength:
1a) Off 425
1b) Off 215
2a) 12,10,11
2b) 3×10 straight leg DL @225
Conditioning:
2rnds+2 ring muscle-ups
32 strict ring dips
Midline/Recovery:
3×20 good mornings @115
15 min z1 AirDyne
M/F/S
4/5/4
embarrassed to post my WOD results today.
1a) off 460 all done well
1b) off 275 all done well
2a) 16/16/10
2b) done
COND
subbed ring muscle ups. bad idea, no pull left after the pull-ups, couldn’t get my chest through. 2 rds + 14 reps. + 45 ring dips
about a dozen muscle up misses, super pissed
recovery
have to do it later. late for dinner plans.
what do you think guys, should I re do the WOD at home later with bar muscle ups for the appropriate stimulus?
I’m sure I will not have nearly the problem with the muscle up and could move through the rounds appropriately.
**Or should I just call it what it is… the shittiest WOD I’ve done in the last year and a half.
Cond – 5 rounds
40 ring dips
(1a) off 425
(1b) 265# plus chains
(2a) 18-16-19
(2b) body weight
Cond: 4 rds + 4 m.u.
Recovery: complete
35 ring dips w/ no kipping
DL 225-245-285
Bench (all done with 8k kb hanging on each side from ropes) -85-85-95(2)-90-90-90-90(2)
Pull ups 10-10-10
GHD done
Conditioning
3 rounds plus 13 box jumps
18 motherf*cking dips
No rev hypers.
1a)Top pull DL- based off 465. 350,372, 440
1b) bench- 198 on bar, 43# chains, 40# suspended Kbs on bands.
2a) pull-ups- 15,15,20
2b)done
Cond- 5rds, 46 ring dips
Recovery- 30#
Deadlifts
200, 215, 255
Bench
1st two at 115, last five @ 110
Pull ups- 10-8-8
GH- body weight
Conditioning – 2 rounds plus 5 MU (MU questionable as toes were above the bar on most reps, working on this.
18 dips, those sucked.
Also, slow on box jumps, as jumping across the 24 inch side, I was scared I was going to bite it each time. So, never really got breathing hard.
Deads done doubles at 70% back was tight
Bench press 4×105 3x100kg have no chains
Gh raise done
Pull ups 17,14,12
Conditioning
4+5+2 hand tear made things slow
27 dips
food poisoning today… Comp tomorrow projectile vomit yea….
Strength
1a) Off 450
1b) Off 300 w/ chains!
2a) 15, 13, 10 – Supinated. Arms still torched from Wednesday.
2b) Done
Conditioning
4+10 BJs
40 Dips
Good Mornings as sub for Reverse Hypers
DL: Did Banded (Still nursing back)
Bench: Off 340 (205lb with chains added)
Pull-ups: 15/12/10
GHR: done
Conditioning:
4+5MU’s (Lats still destroyed from Wednesday)
53 dips
deadlifts (365)
bench (270)
pullups 13,14,13
ghr-check
rev hypers- done with a miniband
conditioning
5 jump up bar muscle ups
15 over box jumps
3+4
ring dips 32
Strength
1a) Off 225KG Felt easy.
1b) Off 315 no chains, just upped the %
2a) 19, 10, 11
2b) Done
Conditioning
4
30 Dips
Reverse Hypers 10#
Deads 335-355-400
Bench done. No chains
Strict pullups
20-17-15
Gh raise done
Cond.
4 round plus some change.
53 dips
Hypers done
Strength:
1a. 405, 435, 505, 515; didn’t realize I did less than 95%, until I was about to strip 505 off the bar. #Pissed! But, fuck it…knocked out 515. #Raw
1b. 225 + chains
2a. 11, 11, 11
2b. done
Cond:
Didn’t do.
Midline/Recovery:
3×20 SLDL @ 205
1a) Top Pull Deadlifts:
2X3 @ 75%, 295#
2X2 @ 80%, 310
3X1 @ 95%, 315 (no more weight in garage)
1b) 7X3 Bench Press @185
Conditioning
5 minute AMRAP of:
7 toes to bar (sub)
15 Over-the-Box Jumps 20″ (no touch on top)
4 rounds + 7 box jumps
*Rest 1 minute.
2 minute AMRAP of:
Ring Dips
16 + 7 push-ups
1a) 415-445-X-X-X. Off 555 but 95% was a no fucking go today. Also grew a big hole in my hand
1b) 275 at the top including 40lbs of chains.
2a) 5-5-5 meh
2b) done, these are feeling easier
No cond, did 30 ring dips in 2 min. 15 unbroken for a PR
4 rounds + 1 MU
15 dips
Strength
1a) 127.5, 135, 160 (Based off 170 kg)
1b) 4 sets Rx, 3 sets at 55% (Based off 90 kg)
2a) 7,6,7
2b) Done (Strict with no slow descent)
Conditioning
Subbed MU with 100m row (Hands shredded from Wednesday)
3 rounds, 1 box over jump
26 ring dips
Midline/Recovery
3 x 10 w/ 35 kg
1a) 265, 280, 330
1b) 265
2a) 11, 8, 6
2b) Straight Leg Deadlift – 155
Conditioning – PU plus ring dip for MU
2+15
31 dips
Strength:
1a. 235-255-300
1b. 115 with Chains
2a. 9-8-6
2b. Done
Conditioning:
2 Even; 24 Ring Dips
Midline:
Done
strength
1a) 365, 385, 455
1b) 135+55
2a) 14, 11, 10
2b) check, check, check
Conditioning
5:00 x Single Leg Box Jumps
1:00 x Rest
2:00 x Ring Dips
56, 37
midline/recovery
no time
mfs
784
29/m/5’11″/190
Strength
1a) 320-340-405
1b) 150(w green bands on KB)
2a) 13-11-10
2b) done
Conditioning
2rds + 2MU (struggling with connecting MU)
24
Midline/Recovery
Green band on GHD
Strength
1a. Off of 475
1b. 242 no chains
2a. 11, 10, 7
2b. Done
Cond
2rnds subbed 5 CTB Pullups and 5 Plyo Pushups onto 2 stacked 45s
23 Ring Dips
3/5/3
Deads 335-365-395
Bench 245 (no chains)
Pull up 18-15-15
Gh tempo 15 lbs plate
Cond 4+2
38 dips
Midline done
1) 145kg, 160kg, 185kg (grip fried from day before but made it happen, just)
2) banded bench 80kg across with band setup we came up with, felt good
No pull-ups see fried hands, did
3×10 GHRaise with slow lower &
3×12 GHD sit-up (only just got these back after 4 months with adductor/ flexor tear
Conditioning – subbed 6″ deficit HSPU as hands fried from day prior
5+7 reps
32 dips, pretty sure HSPU didn’t help this any but I need more of these than this 🙂
Reverse hyper, most if not all days… so yes.
80kg bench about 70% plus bands
1)305-325-385
2) 170 + 55chains
Cond: 5 + 7
1a) 2×3@187.5 -2×2@ 200 -1×1@ 237.5F – 2×1@210kg
1b) 70kg+ bands
2a)11-11-7
2b)With a spotter again, still not strong enough to do GHR’s without assistance.
Conditioning
4+1
37 Ring Dips
First time using my new Reverse Hyper! 3 x 20 @ 20kg
Bad hand rip from KB snatch,C2B wod made it a rough day…
Strength
1a) Top Pull Deadlifts: 380/405/480
1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – 145 + 60 in chains
2a) 3XME Strict Pull-ups – 10/9/9
2b) 3X10 Strict Tempo GH Raise – Done
Conditioning: Subbed with MU, 3 rounds + 2 MU, 20 Ring Dips
Midline/Recovery
3X20 Reverse Hypers – 140