New Orleans Camp, we loved your wood.
WOD 130227:
BB Gymnastics
1) 7×1 Vertical Snatch off High Blocks – heaviest possible, rest 60 sec. DEMO VIDEO
2) 7×1 Vertical Clean off High Blocks + 1 Push Jerk – heaviest possible, rest 60 sec. DEMO VIDEO
Conditioning
7 rounds for total HSPU of:
2 minutes to complete-
Row 20 Calories
12 Lateral Box Jumps 20″
ME HSPU
*Rest 1 minute after each round.
Notes: The feet must make contact with the top of the box on every jump. Every pass over the top of the box counts one rep.
7 rounds for total HSPU of: wtf? hahaha
Total amount of reps at the end is the total handstand push-ups performed after the rowing and box jumps throughout all 7 rounds.
Thanks to all the attendees of the New Orleans camp! I enjoyed meeting all of you and could not think of a better way to spend a work day than throwing around weight from 9 to 5! Special thanks to Rudy, Spencer, Winchester, and Christy for putting on an awesome camp, CrossFit NOLA had a great time!
If anyone is interested in a ticket for the campo tommorow at Austin, drop me an email @ renatozapata@aol.com. Selling the tix at $250.
Camp*
Ticket to midweek LIC camp available for $250. Email gstebbings@gmail.com.
WOD 130227:
BB Gymnastics
1) 6×1 @ 90# 1×1 @ 95#
2) 7×1 115#
Conditioning
7 rounds for total HSPU of:
2 minutes to complete-
Row 20 Calories
12 Lateral Box Jumps 20″
ME HSPU
*Rest 1 minute after each round.
44 HSPUs
For optimal results, is it best to do the conditioning right after the BBG and Strength work or should it be done separately, like BBG and Strength in the morning and conditioning in the afternoon (or vice versa)?
if you got the time breaking it up is fine
Cond:
118 HSPUs
Is Rudy wearing Adidas?
Those are my “travel shoes”, Jesse. I’m scared my Romo’s will get lost on the road. Plus… Spencer, Winchester, and I get to be the “Traffic Cone Three Amigos”.
BBG
1)165 across
2) 205 across
Cond: 104
6/7/5
not feeling so hot
Got a question here, I just started following the program a couple of weeks ago and I feel like my shoulders aren’t keeping up. The rest of my body feels fine though. Any suggestions on how to bring my shoulders up to par without sacrificing the volume with everything else like when clean and jerks are programmed?
I felt the same at first, I quit jerking over 225 (80%) cause I kept jacking up my rt shoulder (still go heavy on occasion). Plus I hate dumping heavy at globo gym. I know I’m suffering on my jerks but hspu’s and presses are getting stronger and I really need to work on them. I’m no expert but that’s helped me.
75 HSPU. All Strict
Snatch 7×1 @ 100
Clean 7×1 @ 135
Conditioning 57 HSPU
I wonder who inspired this company ;-)… A beard-hat…
http://eu.fab.com/shops/436/?utm_source=DE_facebook&utm_medium=LOX&utm_campaign=undefined&utm_type=p<b=off&utm_content=fas_beardo&nan_pid=309588848
I think you linked to the wrong video for the cleans. I recommend this one instead…
body feels so fried today.
1) 145 to 170
2) 185 to 205
Cond 71 Reps
Finished box jumps consistently around 90 seconds.
109
Maybe my row techniques is garbage bc it was taking me like 1:25 to finish the rows, then another like 25-30 seconds for the box jumps, not leaving me much time for the HSPU. Guess I need to push harder!!!
HSPU: 42
i did my math wrong also, im a retard today. 67
BBG:
1) 75Kg
2) 90Kg
Cond:
10/9/8/8/6/9/11
bbg
1)195×2, 205×2, 215×2, 220
2)255×2, 265×2, 275×3
cond
tomorrow
69 reps
bbg no boxes to work with today. did lifts from high hang with as little eccentric dip as possible
snatches 135-145
clean+jerk 180
conditioning
49
HSPU werent the issue. it was getting through those damn box jumps
Really I couldn’t get one more… 109…
27
19
15
12
10
14
12
Cond-
110 total
20-15-15-15-15-15-15
5/8/7
MFS
1/2/4 (still babying the shoulder)
BBG: all light weight
Cond: 13,11,9,11,12,10,10 = 76 total (thought I did descent til I saw you swolltarded mother fuckers in triple digits. Gotdayyum, good job people)
Good day, wobbly legs…
127
(didn’t post yesterday – got 119 not counting PCs)
Cond. = 92 HSPU
BBG:
1.)165, 170, 175, 175, 180, 180, 185
2.)210, 210, 215, 220, 225, 230, 235
Conditioning:
77
Working with a partner on the blocks today with different bars so did 3 sets of 3 reps of each movement. Rest was about :45 to 90 seconds between reps.
1) 225, two misses but made them up
2) 275, three misses but made them up
Conditioning
103 reps. I need to go to wall faster. Ran out of time each set.
1. 145 x 3, 165 x 1 (form sucked) , 155 x 3
2. 205 across
Conditioning
49 hspu, box jumps after row killed me
M/27/187# NE Region
BBG
1)185
2) 235
Cond
107. That blew
EMOM for 7 minutes
1 power snatch + 1 mid hang snatch
75, 80, 80, 80, 80, 80, 80kg
Conditioning
11, 8, 8, 8, 7, 7, 7 HSPU
4 rounds for time
10 ghd sit ups
10 kbps swings 32kg
40 double unders
6:52
1) 220
2) 275
Conditioning: 161
I hope 161 was a typo for our sake.
Nope.
Dammit……see my post below.
I only did 5 rounds.
We programmed this with 20 KB swings so it would work with the group. I completely forgot it was a row.
Got to 120 HSPU in 5….would have loved to chase your numbers.
Cough.. Splatek.. Cough
BBGym:
1) 135, 145×2, 150×2, 155, 165(5# PR from blocks- also matches pr from the ground FML)
2) 165, 175, 185×2, 195, 200×2(no jerk)
Conditioning:
*20cal AirDyne/strict HSPU
42
-conditioning this week has been deceivingly difficult, nice.
M/F/S
3/5/2
BBG
1)155
2)185
Conditioning
38
1) 65, 85, 95×5
2)95, 115, 135×4, 155
Cond: 42 kipping HSPU
M/F/S
1/1/1
Feeling great
Bbg:
Snatch: 65,70,75,80,85,90,95kg
Clean:80,90,100,110,120,130,135
Condioning:
105 hspu
73. Used a 3″ deficit. Need lots of work
BBG:
1) 185, left wrist feels pretty rubbish
2) 245 across. Missed one clean, made it up.
Conditioning:
66 HSPU
162 strict. Not a typo. Anonymous hacked my account and said I did 73.
Did hihang, no boxes
1) 185
2) 260-split jerk
Tried not to dip. Working on speed.
Cond: subbed in close stance 70lb KB deadlift high pulls (not the best) for row calories.
111 HSPU
2/5/5
1)up to 175
2)up to 235… throat punched myself at 245…. twice, that sucked
CND
75 reps
**i screwed up though. i did the 1st three rds without rest. oops.
it is either this particular or wod or this weeks setup… I am completely drained of all life energy at the moment. crashing…..now
Snatch:
95/135/135/145/155/165/175
Clean and jerk:
185/185/205/205/205/205/205
Conditioning:
60 HSPU
Just for clarification sake, each round ended at the 2 minute mark even if you were in the midst of hspu, correct? or did I completely mess that up and I was suppose to just keep going with the hspu until I failed, regardless of time, then take the minute rest
I thought it was suppose to end at the 2 min mark. I think we just suck at HSPUs bc I was 24 away from triple digits myself
BBG:
1. 135 – 4/7; worked out of a gat dayum squat cage…hated that shit!
2. 135 – 7/7
Cond:
60 HSPU
BBG
1) 95
2) 135
Cond
21
Hip height block snatch
Up to 99kg, had 102 in my hands twice but it was getting really crowded in the gym so I just stopped….didn’t want to kill someone if I missed.
Conditioning….dammit, I did the Outlaw CF version
5 Rounds
20 KB swings, 24kg
12 lateral box jumps, 20inch
ME HSPU
Total – 120 *** 5 rounds
Would have loved to keep going for 7 rounds and try to hit Kevin’s 161.
Don’t think I would have quite gotten there. Probably 155ish.
First workout I have kipped the HSPU on right from the beginning and still had a decent result. they are getting much better.
MFS
1/5/2
Shoulders a bit beat up and just generally tired coming into today. 5th day on, shit ton of volume.
BB Gymnastics
1) 7×1 Vertical Snatch off High Blocks – 135/135/145/150/155/155
2) 7×1 Vertical Clean off High Blocks + 1 Push Jerk – 175 x 7
Conditioning
11/8/8/8/5/5/6 Total 51
Got my first muscle up today. About freaking time. Thank you Outlaw 🙂
Snatches: 105, 105, 105, 115 (M), 110, 110, 115
Cleans: 125, 135, 135, 145, 145, 145
Conditioning: 25 HSPU’s
Congratulations!!
1. 5@100 2@102kg + 10000fails
2 100 110 115 120 120 125f jerk 126 f jerk
conditioning: 91 HSPU
Day 2: Wrecked from yesterday
BBG:
1.) 95-140 (Wasn’t sure where to start)
2.) 145-200 (Again, guessed on where to start)
Cond – 24… owwwwwww
Shoulder still not right so no snatches or HSPU, and I can’t clean from blocks any higher than mid thigh or I will always hit the plates on the blocks….so I decided not to follow outlaw today and do EMOM for 10min: 1 clean heaviest possible…..
110/110/115/120/120/125/125/130/130/136kg Finally hit the 300lb clean mark! Fuck yea.
http://youtu.be/YdIejJSmAvA
2a) 3×5 strict weighted pullups – 70#/75/75
2b) 3×5 strict weighted dips – 70/75/75
Conditioning:
AMRAP 5:
5 DL @ 110kg
10 GHD situps
15 Pistols (alternating)
4 rounds + 5 DL
146
Kip felt really good today. I might just ditch doing strict handstand push ups altogether. those box jumps got nasty. almost ate shit a few times.
I’ve been tired & pain for a week, so I took 2 days off, but still my shoulder is not right.
It was terrible for ALL of them. I was very disappointed today.
1) 125#(F), 115#x2, 125#(F),125#, 135#(F)2
2)145#x2,155#x3,160#(F)x2,145#
Cond-
I had only 10~13sec for HSPS. And I felt pain my right shoulder, so I just did couple HSPUs.
3rounds: 7
135×4 140×3
155-165-185×5
107 HSPU
115×7
145×7
22 HSPU in 5 rds
BBG:
Snatch
95X1
100X5
105 fail, got under it 4 times then gave up.
C&J
105X2
115X2
120X1
125X2
Boxes were a little high, stayed lighter to keep from hitting them. Aggravating.
Cond:
22 HSPU Rx
Snatch: 95,95,95,105,105,115,115
C&J: 135,135,145,145,150,150
Cond: 12 total HSPUs, lat box jumps ate my lunch. Good wod.
1) 95# x 3
115# x 4
2) 135
Only 5 rounds
20 Burpees (no rower)
8, 10, 13, 8, 8 (one abmat)
Any suggested subs for rowing for calories?
1) 50, 55f, 50, 55f, 45, 50, 55f kg
2) 60, 70, 80, 85×1, 85×1, 80, 80 kg
Conditioning) 2,3,3,4,4,4,3
That condition was rough.
I got through 4 rounds doing 20 cals, then chaged to 15 cals as I was getting to the wall with about 5 seconds left. I know if I had kept with 20, I wouldn’t have made it to the wall at all the last rounds.
1) 11
2) 6
3) 2
4) 4
5) 4*
6) 5*
7) 7*
So, my real score was 23.
1) 70, 75f, 80, 85f (hook grip blew out), 85, 90f, 90f, Had 90kg in hands twice and once more off the record but just missing forward.
2) 90, 95, 100, 105, 110, 115, 117kg. Nailed all of them, all push jerk.
Conditioning (84)
21/13/11/11/9/8/11
didn’t really go for my fast cycle hspu’s, should of for total reps sake. these intervals hurt bad. I looked like a ghoul afterwards (sunken darkened eyes from HSPUs and pasty white face), awesome
BBG:
1. 100
2. 125
**Quickly gave up on doing these completely. Very awkward and more frustrating than anything.
Conditioning:
17 HSPU.
Kept getting to the wall with less than 10 seconds, had no chance of even burning out on the HSPU. Immediately following the WOD I did 21 UB and that made me feel better.
29/m/5’11″/190
BBG
had to go with high hang power on both; hurt my knee and was scared to squat
1) 95-115-135-145-155-165-175-185(fff)
2) 135-155-175-195-205-225-235
Conditioning
7-7-6-6-7-7-7=47
BBG
1. 135, 155, 175, 185(f), 180, 185, 185
2. 215, 225, 230, 235(missed Jerk)x2, 235, 240
Cond
70 HSPU
2/4/3
BBG
1) 155/160/160/165/170/170/175
2) 185/205/210/215/215/220/220 – (felt good)
Cond:
16/17/13/13/13/9/11 = 92
average 48 sec row
MFS
2/5/4
BB Gymnastics
1) •165,185,185,205,205,210,215#(PR)
2) •185,205,225,225,245,245,250#(PR)
Conditioning
•56 HSPU’s (did 16 jumps of the first round and 18 on the second because I lost track)
Conditioning
106 HSPU
Vertical snatches up to 180, cleans 205
Wod
36,30,20,20,20,19,20
165 hspu