Somehow we got our entire camp template in, PLUS an Open WOD that took us at least four hours to analyze, practice, setup, and perform. We couldn’t have done it without the spectacular group of athletes we had at CrossFit LIC. After finishing up with the kids at LIC, we headed right across town to CrossFit Virtuosity, for a little get-to-know-you bro session. I’m about as tired as possible, but I couldn’t be more grateful for my job right now. Session #2 of 13.1 commences tomorrow morning in Brooklyn. SO – MUCH – FUN.
15 minutes to establish a 1RM Clean & Jerk.
15 minutes to establish a 1RM Front Squat.
*With a running clock…
3 rounds for time of:
>If you finish this effort in less than 12 minutes, rest until the clock reaches 12 minutes.
2 minutes ME Rope Climbs 15′
>Rest 1 minute.
2 minutes ME Row for Calories
10/7 Muscle up?
Checked faq’s and checked google – results were not very good.
I’m guessing 10 for men, 7 for ladys
I assumed that also
Strength – 315#
2 Rounds + 5 Mu’s
3 Rope Climbs @ 20ft
42 Cal Row
Video stopped at 16:10 on the clock. Good thing I have Sunday to redo this
What are 10/7 MU’s?
guys do 10 girls do 7
Only time to get to the BBG today.
205, 5 cleans, 0 jerks. this is 100% my 1RM for C&J, so I’m a bit off today.
1) 345 (pr surprisingly)
BBG: 275 (-10)
c+j- 170. cleaned 180, failed the jerk
front squat- 205. pr but not sure how much
no cond today :/
FS: 385. (Went for 405lb, got light headed on walk out and missed coming out of bottom, will get that on film for you Rudy)
8 rope climbs at 12.5 feet
8 rope climbs at 12.5 feet
160# (previous PR)
175# (5# PR)
Did a few muscle up attempts every round then C2B
4 rope climbs
1.) 225, 240, 250, 270*PR
1.) 230, 245, 255, 275*PR
clean + jerk 220 PR
front squat 320 PR
as tough as yesterday was, it felt really good to hit a couple 5# PR’s
not even sure what time i got. it was modified quite a bit with single unders with a crappy rope and 45lb thrusters. but i got all the muscle ups on a bar. did not fail a single muscle up today.
ME strict chinups 21
ME row 43calories
CJ – 295 (30# under PR)
FS – 335 (20# under PR)
1) 245, 10#PR
255, big 20# PR but failed jerk
I really got start getting some of this on video
FS 260, 15#PR
3 Rope climbs
1) 200, 215(f)
1) 250, 265(f,f,f), 260(f)
6 rope climbs
(forgot to rest)
-thinking of repeating 13.1 tomorrow, see how I feel.
13.1 re-do: 150 reps/15:16 tie break compared to my even more pathetic 126 on friday.
Rudy, you’re the man, you kick my ass every time. Thanks for posting this.
bbg: 175 10 off from pr attempted 190 3 times made squat clean the first time, power cleaned the next 2 missed the jerk. tired of having my power clean be stronger than my squat clean
front squat 195 failed 205 twice in the bottom 5 off of PR
Clean and jerk:
Hit 275# clean PR missed jerk
squats: 335 pounds 30 pounds of my PR
no conditioning today as I did the open this morning at a CrossFit facility.
275 Clean and Jerk. 40# PR.
Fuck the rest of the workout stats…that’s enough. I am going home now.
365 fail on fs
9: 50 something w/ 30# wb
52 calorie row
Any Outlaw friendly gyms in Scottsdale AZ?
Outlaw friendly gyms in Atlanta?
Didn’t do the rope climbs or row. I’ve got to redo 13.1 tomorrow.
Great day! Recovered well from Saturday’s 13.1.
Front Squat: 410 Pounds. 5 pound PR. Could not be happier.
3 Rounds: 10:50
9 Rope Climbs
Rest about an hour
Snatch, Clean and jerk percentages. Snatch Shrug as well.
1) took it easy, only up to 265, then quick doubles w 255 and 235
2) 305, missed 320 twice, first was close, second coudnt even get to parallel so I sat with it in the hole for 30 sec to torture myself. Pissed, PR is 315
Around 11 min, calf locked up after 30 UB DU’s so I subbed sit ups for the remainder just to keep moving.
No rope, 12 strict towel pull ups
Barely missed 240, would have been a #5 PR
270. #10 PR
No rope and no rower at home.
I feel like I let everyone here down. 156 on 13.1, done Sunday because I’ve had a violent stomach virus since Thursday. I guess that’s how much energy is left after eating only 3 meals in 5 days. 🙁
anyway, i could use some judges on the vid.
Didn’t know you are from MA, too bad you are out in the boondocks.. I’m in Central MA outside of Worcester. Nice work
I went to high school in Marlboro. Everything west of Worcester was just trees, and then Colorado. Ha!
hahah no way, I wen’t to Nashoba Regional, go to Umass Lowell now.
C + J = 175 (PR), Front Squat 215 (PR)
Conditioning: Finished at 11:11, modified the muscle ups to one transition plus 7 dips on low rings. Still not strong enough to get out of the dip during a workout after my arms are fatigued…..
Rope Climbs: 5
ME CAL: 45
I’m glad you are following The Way and posting. You should probably let everyone know that you are like 8 feet tall…
6 rope climbs
How I’d you break up you muscle ups? If at all.
dubs i broke last round to save shoulders
wall balls were all over the place. fuck wall balls
C&J: 153.. Thought I was making progress, then today I sucked again.
FS: 203, about 10 lbs off PR… I’m hoping I’m just drained from 13.1, but I dunno.
(Sub MU from knees for MU’s)
5 Rope climbs
36 Cals on Rower
Front squat= 185
Conditioning= 18:23 RX
subbed rope climb for GI pull ups= 17
Did 13.1 this morning so this wasn’t exactly as written.
1) Did 18.104.22.168.22.214.171.124.4.5 Squat Clean & Jerk 70kg (OTM for 10 minutes)
2) 2×5 Front Squat with 5sec pause every rep @ 70kg
Conditioning – flatlined after 1 round in 2.32, felt 13.1 sap me here
As I said I was done at round 1, round 2 tops just ground the rest out for cardio and practice.
I recently had Jon North at my gym, and we learned his technique for Oly lifts “hit and catch” vice the traditional shrug. Has anyone out there tried both techniques and which is preferred? I am coming off of a one month injury, so I dont want to spend to much time experimenting. Thanks ahead of time.
No lifting today.
Rope Climbs: 5
Did some percentage work on C&J, Snatch, and Snatch Shrug.
Front Squat- 225lb (+15lb PR)
*I’d love to see where my back squat is now, current PR is 230.
2+67 then time ran out. Struggled then just started doing C2B.
3 Rope Climbs + 2 near pukes
I’ve got an upper respiratory something or other going on right now that immediately sapped any energy out of my muscles after 1 round. Hoping this clears up by 13.2. But hell, got my first strict Muscle Up today. Not a bad day.
275cj shoulder hurting
9? Didnt look
648 meters forgot to look at cals
265# – 15# PR – felt easy too, prob should have tried 275#
Strength – tomorrow
FS – 310# …15# PR