Despite the fact that Jay-Z did not answer my email invitation to attend our camp in Brooklyn, the weekend was an absolute blast. Virtuosity is a gym I’ve always wanted to visit, and any place that has this sign over the door has a special place in my heart…
So many beautiful newborn cheetahs. Miss you already.
Just wanted to give a tip of the cap to Derek “The Bodyweight Ninja” Robinson for finishing 7th in the world on 13.1. Apparently having a 285# Split Snatch pays off every once in a while.
I’m predicting it’s D-Rob’s year. “King-Kong” for 13.2?
WOD 130311:
BBG
1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.
Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.
Skill/Midline
1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.
Conditioning
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 36/30″
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 36/30″
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 36/30″
9 C2B Pull-ups
12…
1st attempt at outlaw way… had to modify some
First pulls + hang snatch – 65kg
Strict t2b
Noes/Toes HS holds… made it about 45 secs each
amrap – made 4 rds – modified thrusters to fsquats after 1st rd, 30″ box
What happened to Caleb ward, he posted a 1 for 13.1
I think you’re thinking of Caleb Williams who got 173. Caleb Ward’s strictly an Oly lifter(and a damn good one) that coaches at Frisco Crossfit. May have signed up in case a WL Total came out of the hopper or something. Probably saw all of those burpees and said “No thanks. I’m good”.
What happened to Aja Barto? He didn’t post any score.
Conditioning: 57 total reps
Bbg –
1) 205 for 4 215 for 3
Mid –
Done
Cnd –
2 hsct in rnd of 15
BB Gymnastics:
70,80,90,90,90,90,90kg
Midline/Skill:
1a) Done
1b) 1:15, 1:30, 1:00
Conditioning:
Total 91 reps RX’d
BBG:
1. 100X2 105X2 110X2 115X1
Midline:
1a. Done
1b. Came down at a min every time.
Cond:
59 Rx felt weak the whole time
Hey I just have one question for you guys. What kind of Oly shoes do you use and/or would you recommend? Reebok lifters, Adidas power perfect 2, others? Though they’re not an olympic shoe the adidas powerlift trainer? Any input would be helpful! Thanks.
BBG:
185×3, 195,205,215, 225(miss)
Mid: Done
Cond:
78 Tried to jump from top of Box to Pullup Bar for one last Rep at the buzzer…didn’t go so well…
1) 135-145-145-155×4
Cond 76 reps
felt super weak today, thrusters were a grind
suck it up I guess
BBG
1) 205
Midline
Done
Conditioning
11 hsct into round of 15
BBG
125,125,130,130,135,135, went for ME attempt at 150, 2 misses. really felt tight though, and missed overhead which is a PR
CON
wanted to get out of the 9-set, and was 2 shy of it.
6’s + 7 C2B Pull Ups
1. 195 on last set
Conditioning:
Humbled, again
70 reps
Conditioning – 68 Total Reps Rx
BBG
1) 80 x 4, 90 x 3 (missed 2nd one and did an extra to make up for it)
Midline done (about 40 seconds each time)
Conditioning
76 reps.
Anyone interested in the camp at Outlaw North on March 29,30,31? I can no longer attend. Contact me at lyfeiz@rogers.com
snatches 160, failed snatch on set 2 and 6
handstands 50, 40, 45
conditioning
9+13 or 67total reps
115
115
115
135
135
145
145
Done
Conditioning
62
bbg
195×2,200,205,210,215,220f
mid
done
cond
round of 12 complete + 2 reps
td
cond
round of 9 complete + 32 reps
Bbg
Up to 240
Midline done
Cond-
3 hsct into 15
5x1000m rows tonight
3/7/2
1) 235 http://youtu.be/6znJ-RHzPZQ
2a-b done
Cond 12s done 7 hsct so 97
Nice lift dooooo, your extension is dirtily awesome.
CRAZY!
WOD 130311:
M/27/5’7″/148
BBG
1) 7X1 3 First Pulls + 1 Hang Snatch; heaviest possible, rest 60 sec.
2@ 95
2@ 115
3@ 135
Skill/Midline
1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME “Nose and Toes” Handstand Holds, rest 60 sec.
1: 3:59
2: :49
3: 2:37
Conditioning
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 36/30″
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 36/30″
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 36/30″
9 C2B Pull-ups
12…
49 Reps as Rx’d
Snatches : 185
Handstands: all around 40-50 seconds
WOD: 83
BBG-
170/180/185xfail/185/190/195/200xfail
Mid/Skill-
1a) Done
1b) :48/:44/:39
Cond-
83 reps RX’d
BBG-
95/135/165/185/205/210
Mid/Skill-
1a) Done
1b) /1:151:05/:38
Cond-
78 reps RX’d
BBGym:
1) 135×3, 145×4
-wow i’m trashed from repeating 13.1 yesterday, hands are torn to shit.
Midline/Skill
-Done
Conditioning:
*strict pull-ups
66 reps
20min Z1 AirDyne flush
M/F/S
2/7/5
BBG
175 across. Shoulders dead
Midline done
Cond
85 reps Rxd
Oh well probably won’t even be able to do next open wod cause of rotc obligations.
M/37/210
Snatch work 95-180
T2B done
HS work 40 secs each. New to these was not sure how I was gonna bail at failure so saved a bit.
Conditioning completed 9 rounds.
Liking the outlaw way.
BBG
155/165×4/175×2 every set made me want to puke, still recovering from the stomach bug.
skill/midline
1a) done
1b) 70/62/60
CND
*left the burpee out of the burpee box jump.
9 into hsct round of 15
Bbg: 135,155,170,190,205,210,215(miss) then came back and hit it.
Strength:
T2b and nose and toes done:
Conditioning:
7 hpct into round of 15
(38 inch Box jump, measured after cause it seemed extra shitty today)
BBG
Power Snatched today as my overhead in the squat is still sketchy on my back.
1) 4 x 185, 3 x 205
Mid/Skill
1a) Done
1b) 55, 45, 35
Conditioning
94 Reps Rx’d.
145×4 150 160 165 no misses
Midline-done
METCON- 70 reps…. yikes! felt REAL weak today.
BBG
1) 125-125-130-135(fail)-135-135-135
Midline
1a) done
1b) 1:50-1:23-1:20
Conditioning
96 reps
Snatches: 95×3, 105×4
Front squat max (make up work) : 225 PR
Midline: done
Cond: 78 reps
1)185,195,205f,205f,205f,205,195
Mid- done
Cond- 67reps
snatches: 85, 105, 115, 125, 125, 130 (m), 130
Mid: Toes to bar had to break up in sets cause I suck at them.
Handstands: 1:10, 45, 1:05
Cond: 81.
Aux: 75 Ring Dips, Tabata hollow.
BBG:
140, 145, 150, 155, 160, 165, 170
Skill/Midline:
Done
Cond:
59
1) 185 working back up
Midline
Done
Conditioning
4 hct into 15
HHS 135,145,155,165,165,165,165
Midline- done
Conditioning:
73… then nailed my shin on the box going up… and spilled Rudy blood all over the box and floor. Almost 2 inch gash, bone showing, then a little trip to the ER to get it stitched up. Have to say, Rudy, the thrusters hurt worse than anything. F’n thrusters. I got a great pic but not sure how to put it on here. Going after it… ox blood style.
PS- I finished my last jump before time ran out.
BBG
185-195-205-215-225-235-245
Skill/Midline: Done
Conditioning:
70 Reps
no snatch back still killing me
made up ME front squat – 315#, 20#PR still not where I need to be.
cond- 12+6- paced too much. hang squat clean thrusters never got unbearable like I thought they would. Not sure if I didn’t try hard enough or if I’m getting in better shape. Still it’s the first wod i’ve done in weeks where I didn’t collapse and lay on the ground in my own misery for 20 mins after completion, so that’s a plus.
1) up to 215
Midline : done
Cond: 6 burpee box jumps in 12 round.
2/4/3
Snatch – 83, 103, 123 (m), finish with 103 (My back is kind of killing me, like its bruised or something… hope it gets better soon).
midline – done.
T2B were easier than I expected.
subbed ME hand stand walks for hand stand holds, 55 sec, 55 sec, 40 sec
Conditioning – the height of that box scared me. slowed me down a little.
67 reps
6k run yesterday…..little sore from that. No soreness from 13.1
Did an AM Session of rowing intervals and a quick 6 min metcon.
PM Session
Snatch 3 pulls + hang snatch
90kg
92
94
97
99
102
105 f (should have had it….could have gone heavier, pressed for time)
Midline – completed
Conditioning
12 + 4
***read it wrong and did squat clean thrusters from the floor, not hang. Slowed me down a bit for sure.
bbg 80 80 85 90 95 100fx5 100kg
midline done
tested out new jerk blocks and got a jerk pr 320
conditioning: 5 into 15 hsct 95 reps
1) 215-245 –average 230
Conditioning : 100 reps
BBG:
1.) 185, 190, 195, 200, 205f, 205, 210
Midline: completed
Conditioning:
76
Also wanted to give a shout out to Crossfit 480 in Scottsdale for letting me Outlaw while away from home. http://crossfit480.com/
bbg: 95/105/115/125/125/135f/135f
conditioning 60 reps scaled to 115# sct
BBG
60f, 60, 65, 70f, 60, 65, 66f, 60, 60 kg
Skill
1a) Done
1b) Around 20 secs each
Conditioning
55 reps rx
1a)
BBG
85-87-90-92-95F x 3
Midline/Skill
1a) Done
1b) 40-30-30
Conditioning
92 reps
Snatch, Jerk and Clean Pull percentage work
Midline:
1A) Done
1B) 1:05, :48, :50 (Freestanding)
Conditioning:
Made it through round 12 and got 10 Hang Cleans to Thrusters:
I think 100 reps. I suck at math.
Snatch: worked up to 165#
Conditioning
67 reps
BBG) Up to 205 (3/5) then 185 x2, pretty sloppy today
Cond) Finished the 9’s
Hard day, don’t usually train in the am, happy to get something done though
BBG:
135-145-155-165(f)-165-170(f)-170
Midline:
1a) used box to block swing, done
1b)1:20, 1:04, 1:10
Conditioning:
60 reps
BBG:
Snatch and Clean Pull percentage work. Planned for Jerk as well, but arms hurt quite a bit.
Midline:
1A) Done
1B) 1:22, 1:01, attempted freestand but sucked today.
Conditioning:
Made it through round 9 plus 12 Hang Clean to Thrusters and 1 BJJ.
67 reps?
Exact same as me!
BBG
Later…
Midline:
1a. Done
1b. 1:35,1:10,1:10
Cond:
90 (finished the set of 12’s) only did the 1st 5 Burp box jumps the switched to burpees no box jump. (Calf still bugging me) made it much easier but o-well…
MFS 2/2/2 (besides calf)
bbg
1) 85, 95, 105, 115, 125, 130, 135(f)
cond
9+13
BBG
165/175/185f/175f/175/175/180/180/180
Midline
Done
52, 53, 50
Conditioning:
81 reps – HSCT I do not like you
MFS 3/4/3