Great day at “The Compound”.
WOD 130301:
Strength
1a) Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press @ 70% – rest 60 sec.
Conditioning
For time:
Run 800m
30 Muscle-Ups
Run 800m
Great day at “The Compound”.
Strength
1a) Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press @ 70% – rest 60 sec.
Conditioning
For time:
Run 800m
30 Muscle-Ups
Run 800m
Damn… Did 30 today for time… Wasn’t happy with it though. 4:41.
Great day 2 at Austin camp. I got to witness the wonder kid spencer Arnold wod today his total went down about 10 kg I’m sure of it. Tons of great and useful info. Looking forward to day 3
ran 6miles this morning so I subbed the 800m run for a 1000m row… not sure which one sucks more… great WOD!
Curious: For you guys gunning for regionals, or even the games. Have you made any nutrition changes over the last month, or will you going into the open?
Curious: For you guys gunning for regionals, or even the games. Have you made any nutrition changes over the last month, or will you going into the open?
I only get drunk on saturdays now
+1
wait… I thought the article said you avoid that scene. great, now I can’t believe anything I read.
I bet his hands are normal size and everything
1a) off 450
1b) off 275
conditioning: 14:07
1a) 140 kg
1b) 100 kg
Conditioning: 08.02 Rx’d
Wow. Are you a Kenyan gymnast or something? Ridiculous.
Lol
Hahaha.
I am curious how the 8 minutes broken out, pace of the 800’s, etc.
Wondering the same thing…
He ran a 5 min mile pace and then did 30 muscle ups for time in 3 mins. beast!
1a.) Off 415
1b.) Off 270
Conditioning
12:07
Strength:
1a. 200
1b. 100
Cond:
12:30 with C2B
It’s my 1 year cf anniversary and I have to say I’ve gotten so much better since outlaw. Wish I would have been doing this from day one. Thanks Rudy.
ha, mine too around this time. happy anniversary! Oh how the time flies…
Conditioning: 13:28 RX’d
Cond 13:35 Rx
triples and doubles until 21, singled out but didn’t fail a MU for the first time. fastest 30 yet
1a) 190#
1b) 120#
Cond-
19:19 ( 1 min faster than last time – 4/17/12)
str
1)365
2)195
cond
14:30
also fastest 30 mu’s have ever been ~7ish
I know this is probably a lost cause, but any Outlaw Friendly compatriots in College Station, Texas?
Check out boomfit.com. The owner comes to our box for Saturday Outlaw sometimes, I guess he’s in Houston on the weekends. He said he started doing Outlaw at his box also.
1a) 275
1b) 175
Cond – 11:40 using the transition scale for MU (starting at knees)
Strength:
1a.) 395
1b.) 165
Conditioning:
24:01
*correction 1.) 295
a)255
b)155
cond
17:13
Strength:
1a.) 345
1b.) 165
Conditioning:
13:28 Rx
1a) off 505
1b) off 275
Conditioning
10:48 Rx
Im new to TOW, but im lovin it so far.
1a)5×3 w/ 315
1b)5×3 w/ 275
cond: 12:20, I cant do MUs so I did them from my knees, & my runs avg 3:10
just 30 mu for time snowy and cold not risking ice fall…should not have broken off such a huge chunk first… 3:55
1a) 385
1b) 295
Condition
16:06
Strength
1a) off 495
1b) off 300
Conditioning
11:20, 30 MU was 4:18, over a minute PR
deadlifts based off 365
bench based of 270
conditioning
skipped the running cuz im trying to let a blister heal
but i did 30 bar muscle ups in 17minutes. may not sound like much but before today the most MU’s i had done in a day was 9. I feel like I finally got the hang of when to pull and when to thrust my hips.
next step is doing them consecutively
Strength
Off 505
Off 305
Conditioning-
9:48
3/3/6 (fucking knees)
Strength
1a) 112kg
1b) 77kg
Conditioning
Did Outlaw CrossFit conditioning with C2B : 22:00, sucks on C2B..
11:14
Fastest 30 for me yet. Runs sucked
1a 320 dreads
1b 195 bench
Conditions:
12:44
PAST ( test for PJ)
50M underwater swim cannot break surface.
500M swim 9:35
1.5 mile run 9:42
Max strict pull-ups in 2 min( if you come off the bar your done.) 20
Max sit-ups non anchored 58
Max push-ups chest to deck anything other that plank your done. 56
Strength tonight!
Strength:
1a) Off 425
1b) Off 215
Conditioning:
14:42
M/F/S
4/6/1
DL: Off 535
Bench: Off 345
Conditioning:
14:39
(Wondering if anyone else has this problem or an answer for me. I jack my back up every time I deadlift semi-heavy no matter how good I keep the form. I can do any other lift and it feels fine but as soon as I DL it goes out. I can suck it up in a wod but something’s up just haven’t been able to figure it out. Any thoughts at all?)
Maybe have a PT check you out. It sounds like you might be short in the Psoas &/or Illiacus. They connect your lower back to the inside of your pelvis.
Deads @320
Bench @195
32 and snowy run today lol
14:02 with bar muscle ups. Finally got a straight bar and boy was I sketchy.
1) off 460
2) off 275
14:56
**I am hoping that I stalled out because of all the MUs I did in warmup, 15ish.
I completed 25 through 4 minutes and it took me 4:19 to get the last 5. I literally just crashed.
Wicked pissed
Conditioning:
16:10 with bar MU’s
Strength work done just walking from one to the other without waiting 60 seconds
Scaled pulls back to 140kg instead of 164
Ring press ups with 20kg vest on instead of bench
Conditioning
15:14
Splits 3:39/11:21/15:14
Deads @315
Bench @195
Cond
12:02
I hate snow. But my muscle ups feeling great lately
Strength
1a)•Based off of 375#
1b)•Based off of 300#
Conditioning
•15:15 (instead of 800m runs I did 920m)
dead off 500 tweaked back pretty good
bench off 270
conditioning: 11:59rx
11:19
1) 140kg
2) 80kg banded again, slightly heavier bands, speed still good
Conditioning (in the rain)
13.22
3.39 run, 36 seconds to towel off and re-chalk
MUs in 4.57 (PR) locked out 30 at 9.12 (1 miss at 27, pissed would of been 30 seconds quicker – went 12 then 3’s apart from miss)
4.10 final run
Started the day with some quick power snatch and power clean work.
1) 225 Power Snatch with not feet movement
2) 295 Power Clean (20# PR, ugly as hell but the pull felt great)
Strength
1) Done at 315
2) Done at 225
Conditioning
14:16 Rx’d
Top pull-@335
Bench-@231. Way to light
Gym wod
Strength:
1a. 380
1b. 245
Cond:
39:44; needed those 30 reps, regardless.
DL-185 worked form
BP-115
Cond- 18:42
1) off 300
Cond.
Can’t do m-us
800
50 pull-ups
100 hand release push-ups
800
DL- Off of 225kg
BP – Off of 150kg
Strength
1a) 120 kg (Based off 170)
1b) 65 kg (Based of 90)
Conditioning
15:35 Rx
Deads off of 550
Bench off of 275
Conditioning: 12:50
Felt good about this time…then saw some 11’s, 10’s and a sub 9!??
Shit yea! Keep rocking everyone!
Deadlift: 355
Bench: 235
Conditioning:
1625
Deadlift: 225
Bench: 115
Conditioning:
26:36
Aaaaaall singles, but couldn’t do one until January 1st, so, splendid.
Strength
1a) 290#
1b) 180#
Conditioning:
11:58
1st 800: 2:48
2nd 800 3:16
MUs felt slow
MFS
3/6/6
Strength
1a) done off 500
1b) done off 275
Hope these were supposed to feel easy cause they did. does everybody else get bloody shins from the DL?
Cond-
Strict MU progression & technique work plus other cond.
MFS 1/3/2
Strength
1a) based off of 265#
1b) based off of 135#
WoD: 15:33 – Did 10 MU instead of 30. Need to keep working on stringing them together during a workout.
Strength
1a) Top Pull Deadlifts: 5X3 @ 70% – 355
1b) 5X3 Bench Press @ 70% – 165
Conditioning – 17:37, sub with 1000m row, too cold to run. Could not get a hold of my MU today, feeling beat up.
29/m/5’11″/190
Conditioning
15:42