Congratulations to BP and Jess on the completion and opening of CrossFit Bound. We are beyond proud of you guys, congrats from all the Outlaws.
Kevin Simons – 275# Snatch:
WOD 130401:
BBG
1) Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75%
*Rest 3 minutes.
2) Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85%
Skill/Midline
1a) 3X25 UB GHD Sit-ups – rest 60 sec.
1b) 3XME Freestanding Handstand Holds – rest 60 sec.
1c) 3X20 Reverse Hypers – med/heavy, rest 60 sec.
Conditioning
For time:
100 Double-Unders
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
100 Double-Unders
BBG 1) – 30kg, 2) – 37.5kg
Conditioning 12:59
wod: 5:49
Is that 100ft or yds?
Smack yourself.
Lmfao ft…. Do you even lift bro?
Hahahaha +1
You Should have said “yards”, waited til he posted his times, then said “April Fools!”
BBG
1) 10/13 @ 60 kg (Off 77.5)
2) 1/8 @ 73 kg (off 77.5)
Midline
a) Done
b) Done
c) Done @ 60 kg
Conditioning
11:03 (Did OH for 25m = 82 feet)
BBG
% from 105kg
14/14 @ 80kg
6/9 @ 100kg
Skill/Midline
1) Done
2) About 10 seconds each round
3) Done @ 40kg
Conditioning to do in afternoon
Conditioning
8:02
Why on BBG there is /13 for Voican & /14 for SJ ?
Every 20 seconds for 4min = 12 total reps, so why 10/13 or 14/14 ?
If you’re hitting a lift at the 4 minute mark it’s 13 reps, that’s why you’re seeing that. Ditto 9 on the EMOM 8.
1) 12/13 @ 79kg
2) 2/9 @ 99kg (first time heavy in 2wks due to inflamed shoulder, all overhead just a little loose in the catch. Will get that back ASAP, felt good to be going heavy again)
Midline missed
Conditioning
7.53
Had to jog 30-50 metres to barbell from DU’s and pull-ups. Broke pullups more than necessary (15/15, 12/10/8) to protect shoulder position. DU’s were shit in second set, no real reason just felt lacklustre. Carries UB.
BBG
1) 12/12 @ 155lb (Off 205)
2) 2/8 @ 175 (off 205)
Midline
Later
Conditioning
13:27 (Only had 25′ so did 4 with turn arounds each time)
BBG:
1) 1 miss at 75kg
2) all fail @ 95kg
Skill/midline – done
Conditioning
7:18
1.) no misses based on 75% of 140#
2.) 6/8 misses based on 95% of 140# (should have checked the website)
skill/midline
1b) 7s, 6s, 7s
1c) red band
saturdays conditioning
11:59
*6/8 made .. 2 misses @ 95%
Bbg –
13/13 @ 205
9/9 @ 240
Midline –
Done
140lbs
Cnd –
5:37
BBG: @115# (2nd missed) every 20 sec
@145# No miss every 60 sec
Midline:
1a) done
1b) 5 sec, 5sec, 4sec
Cond:13:32
I did WOW 4 yesterday(93 reps) and I ripped my hands, so I did 10 HSPUs instead of 30 pull ups.
I think I did over 100′ for OH BB carry. It started raining so I didn’t measure it. But I felt really heavy(105#).
BBG
155 then 175
1 miss at each percentage but otherwise lifts felt good today.
Midline done
Cond 11:20 Rx
Bbg
No misses, 155/175
Midline, done
Conditioning
7:40
BBG:
1) 10/13
2) 5 @ 85Kg, 4 @ 87.5Kg
Cond:
12:44
MFS:
377
Getting back into the swing of things:
Bbg 12/13 @ 155, 7/9 @ 165…it was early and I went fucktarded with percentages.
Midline done, had to sub glute ham raises for reverse hyper. 30-35 second hold range on handstands.
Conditioning: 11:14, 50′ turnaround on be carries. Pull ups were absolute shit.
bbg
1)12/12 @ 185
2)7/8 @ 210
cond
7:55
BBG: off 225
1) 11/13
2) 5/9
Every rep I failed on I didn’t finish 2nd pull and caught out front then laid it down. It’s amazing when you get your hips into it and the bar flys up. I’m starting to kinda figure it out.
Cond: 12:02
OH walks – Did 25′ x 4 with turns while avoiding idiots at globo, that was interesting… Grip was shot from 13.4 yesterday so pull ups suffered. 2nd set of DU’s were ugly
MFS 3/4/4
Oops
Midline done
6:13 cond
7/8 at 225
Bbg: 140/160
Cond: 19:55
snatches
13/13 at 135
9/9 at 165
felt really good to get that up after a crappy day of snatching on saturday
skill/mid-check
con
holy shitty double unders! couldnt get a rhythm today and probably spent about 12 minutes on those DU’s. theyre one of my weaknesses and i’ll keep working on them
17:35
m/34/5’8″/175lb
BBG:
12/12 at 135lb
8/8 at 155lb
Did FS from Sat:
1×5@225lb, 2×3@235lb, 5×1@245lb
Midline:
did 1a-1c with 60 sec rest after doing all three
Cond:
8:52
12/12 185
All misses at 230
Midline done
Hypers at 90
Cond-
7:09
2/3/5
BBG:
75% of 145#
13/13 @ 110#
9/9 @ 125#
Midline:
1a)2×25
1b)2×30
1c)3×10
Had the pleasure to do today’s work with a strong North Central competitor and good friend David Cornthwaite. Good times bro.
Bbg
@185-13/13
@235-8/8
Cond 6:38…of course he whipped me here by 1:15. I needed that!
Thanks Cory, although I don’t think 59th place is “a strong” place, Mr. 49th!
1) 13/13 @ 205
2) 260 just wasn’t happening. 6/8 @ 240
Legs smoked from some hill sprints yesterday.
Conditioning
6:48
PR’d with 100 double-unders on the Heavy rope, but it smoked my shoulders. The last 100 double unders took a full two and a half minutes haha.
Bbg
1) 12 of 13 at 170
2) 7 of 9 at 205
Midline – complete
Conditioning – 12:19
Sn- 12/13 goofy miss, let it go
9/9 felt great
METCON-
8:35 RX very broken pull-ups and DUs, felt wayyyy slower than it should have been.
Midline-
GHD sit-ups- done
HS hold- 10-20 second range
No reverse hyper so I did 20 Strict GH raise, 20 glute flexes holding 20# KB and 20 REAL back extensions (no not hip extensions)
Snatch based off 185, rounded up to 140 and 160
OH carry 3×33 instead of 100 straight (not enough space today)
Bbg โ
13/13 @ 185
9/9 @ 210
Midline โ
Done
Cnd โ
7:33 Pull ups were a shit show
BBG:
1. 90# no misses
2. 105# no misses
Midline:
1a. Done
1b. Done
1c. Done 140#
Cond:
12:29
BBG- 130#, 150#, no misses
Midline/Skill- Completed
Conditioning-13:17 rx
M/37/210
BBG
150/12
170/8
http://m.youtube.com/watch?
feature=plcp&v=Zr0xqQGrzl0
Midline – GHD -done
HS hold – 3-4 seconds each attempt
Reverse Hyper – 15lb KB bent over box. Reverse in the mail!!!!!
Met on
12:50 used 100 feet. 50 out and 50 back
does it matter whether its a snatch grip or not for the ovh bb carry?
BBG:
1) Off 165
– 13/13
– 9/9
Skill/Midline:
1) Done
2) Done
3) 3×20 GM @125
Conditioning:
12:27
1. 11/12 @ 195
2.6/8 @ 220
Cond: 856rx
BBG
1) Off 275
– 10/12 @ 208
– 5/6 @ 242, 0/2 @ 262
Skill/Midline
Done w/ Good Mornings as sub
Conditioning
8:10
1) 115, 2) 130 no misses
skill midline… a lot of handstand attempts. One three second real handstand. First attempt in free space.
Conditioning: 8:32
1) based off 250
1 fail at 75
2 fails at 85
Midline:
Done
Subbed good mornings at 95lbs
Cond:
9:36
Smashed my boys snatching barbell on last OH carry. That sucked fun workout tho.
Second pullups and last DUs slow.
2/2/2
BBG
12/12 @ 185 lbs
6/8 @ 225 lbs
Skill/Midline
Done
Conditioning
6:19 RX – OH Carry was 50′ down and back
bbg:
made all at 75% (115#)
made all at 85% (130#)
conditioning:
due to strangeness in my garage and weakness did
50 du for each set and 120′ OH carry at 135
12:30
Made up the 1RM snatch. Hit 245 for a 5lbs PR. Pretty ho hum around here but I was pretty pumped. Got under 250 a few times but it was way too far in front.
No midline
Cond in 15:30. Had to do Richard Simmons steps in place. Double unders got really bad.
BBG:
1. 103# no misses
2. 118# no misses
Midline:
1a. Done
1b. Done (60, 49, 59)
1c. Back ext instead
Cond:
8:36 (pull ups were horrible today!)
BBG
11/12 @ 198
2/8 @ 233 (went off 95% as in the e-mail)
Shitty. Should have had most of them…..caught a few and weight was forward, dropped to knee so I just put it down.
Skill/Midline
Completed
190 lbs
Cond
6:13
had to do 2 runs of 50 ft.
Second set of pullups sucked, should have been sub 6 easy.
BBG:
13/13 @ 175
7/9 @ 200
Midline:
1a.)completed
1b.)completed
1c.)30
Conditioning:
8:37
BBG:
95/105- No misses, felt good.
Skill/Midline:
1a. Done
1b. All about 5 seconds, but surprised myself with a pretty solid 18 second hold.
1c. Done
Conditioning:
10:00 Rx
A LOT of transition time, should have planned it better, wasted over a minute walking between stations.
BBG: off of 215
Skill/midline:
1a) done
1b) 1:10,1:08,1:00
1c) done
Conditioning: 7:45
Bbg
1) 185. 13/13
2). 225. 6/9
Midline
Done
Conditioning
6:24. Two minutes for last du’s
Still can’t figure out how there are 13 20sec intervals in 4 minutes, and 9 minutes in 8 minutes…. :S Dat Math..
BBG: Used 95% as per email..
12/12 @ 85kg
7/8 @ 105kg
Midline: a) done
b) 7sec / 13 / 25
c) 70# / 80 / 80
Conditioning: subbed the OH carry for 12-9-6 c+j @ 155# as no room to walk with barbell OH.
10:22
Bbg
135 then 150 (2 misses on 150 but overall felt great!)
Midline
Fun
Conditioning
10:54
(I’m at my university rec center and they won’t allow walking with the BB. So I did 10 OHS at 135# as a sub. Not sure if that made it harder or easier?)
BBG
150, no misses
170, no misses
Midline
a)done
b) :30, :28, :38
c) subbed good morning with green band
CND
8:28 with 2 turnarounds.
*feeling pretty smoked after 13.4 friday, 8 hr vball tourney saturday, 13.4 again on sunday. my right shoulder especially (swinging shoulder)
A little question: 100ยด OH??? Are this yards? ๐ Thx!
Did this today.
Cond-
5:52
50′ down and back
felt good