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:


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.


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.


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

63 thoughts on “130311

  1. 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

    • 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”.

  2. BB Gymnastics:

    1a) Done
    1b) 1:15, 1:30, 1:00

    Total 91 reps RX’d

  3. BBG:
    1. 100X2 105X2 110X2 115X1

    1a. Done
    1b. Came down at a min every time.

    59 Rx felt weak the whole time

  4. 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.

  5. BBG:
    185×3, 195,205,215, 225(miss)

    Mid: Done


    78 Tried to jump from top of Box to Pullup Bar for one last Rep at the buzzer…didn’t go so well…

  6. 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

    wanted to get out of the 9-set, and was 2 shy of it.
    6’s + 7 C2B Pull Ups

  7. 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)


    76 reps.

  8. WOD 130311:
    1) 7X1 3 First Pulls + 1 Hang Snatch; heaviest possible, rest 60 sec.
    2@ 95
    2@ 115
    3@ 135

    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
    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

    49 Reps as Rx’d

  9. BBG-

    1a) Done
    1b) :48/:44/:39

    83 reps RX’d

  10. BBG-
    1a) Done
    1b) /1:151:05/:38

    78 reps RX’d

  11. BBGym:
    1) 135×3, 145×4
    -wow i’m trashed from repeating 13.1 yesterday, hands are torn to shit.


    *strict pull-ups
    66 reps

    20min Z1 AirDyne flush


  12. BBG
    175 across. Shoulders dead
    Midline done
    85 reps Rxd
    Oh well probably won’t even be able to do next open wod cause of rotc obligations.

  13. 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.

  14. Bbg: 135,155,170,190,205,210,215(miss) then came back and hit it.

    T2b and nose and toes done:

    7 hpct into round of 15

    (38 inch Box jump, measured after cause it seemed extra shitty today)

  15. BBG
    Power Snatched today as my overhead in the squat is still sketchy on my back.

    1) 4 x 185, 3 x 205


    1a) Done
    1b) 55, 45, 35


    94 Reps Rx’d.

  16. Snatches: 95×3, 105×4
    Front squat max (make up work) : 225 PR
    Midline: done
    Cond: 78 reps

  17. 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.

  18. HHS 135,145,155,165,165,165,165
    Midline- done
    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.

  19. 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.

  20. 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

  21. 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

    105 f (should have had it….could have gone heavier, pressed for time)

    Midline – completed


    12 + 4
    ***read it wrong and did squat clean thrusters from the floor, not hang. Slowed me down a bit for sure.

  22. 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

  23. BBG
    60f, 60, 65, 70f, 60, 65, 66f, 60, 60 kg
    1a) Done
    1b) Around 20 secs each

    55 reps rx


  24. Snatch, Jerk and Clean Pull percentage work

    1A) Done
    1B) 1:05, :48, :50 (Freestanding)

    Made it through round 12 and got 10 Hang Cleans to Thrusters:
    I think 100 reps. I suck at math.

  25. 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

  26. BBG:
    1a) used box to block swing, done
    1b)1:20, 1:04, 1:10
    60 reps

  27. BBG:
    Snatch and Clean Pull percentage work. Planned for Jerk as well, but arms hurt quite a bit.

    1A) Done
    1B) 1:22, 1:01, attempted freestand but sucked today.

    Made it through round 9 plus 12 Hang Clean to Thrusters and 1 BJJ.
    67 reps?

  28. BBG

    1a. Done
    1b. 1:35,1:10,1:10

    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)

  29. BBG
    52, 53, 50

    81 reps – HSCT I do not like you
    MFS 3/4/3

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