The registration link for the Regionals Prep Camp is live. Head over and secure your spot:
>Daniel Tyminski – 2:19 30 Muscle-Ups for time:
>GREAT article by Jacob Typskin on the complexity of: Developing Competitive CrossFitters.
WOD 130412:
BBG
15 minutes to establish a 1RM Clean & Jerk.
*Notes: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load, then make 3-5 maximal attempts.
Strength
15 minutes to establish a 1RM Bench Press.
Conditioning
21-15-9 of:
OHS 95/65#
Pull-ups
For time.
Im just starting to follow outlaw for all my workouts and I think this week is the best to start out on since it is a testing week. Can’t wait to get to work awesome website Rudy keep it up
Gone for the weekend so worked out this morning.
No C&J but hit 320 on Saturday at a meet.
Bench – 305 (10# PR)
Conditioning
2:59
Will there be more regional prep camps for later regions
Only when the one that is currently scheduled is full.
BBG
136kg (300lb) PR
Cleaned 140kg(PR) But just missed the Jerk forward…
Strength
127.5kg (PR by 2.5kg)
Conditioning
3:33
Clean and Jerk: 305 (10 pound PR from last attempt, ties all time)
Bench press: 245 (Don’t want to talk about it, down from 275, muscle ups yesterday did me in.)
Conditioning:
2:27 as rx’d
CJ – 105kg (PR by 5kg)
BP – 250# (down by 10#)
Cond: 6:30 (used 44kg)
C&J:
275lb, failed 295 hit 300 last weekend
Bench:
330lb (5 lb PR)
Cond:
4:41. Pull ups = terrible this morning.
BBG
175# PR
Strength
175# PR
Conditioning
6:49
290 cj
360 BP
224( I think) condo
C&J: 115Kg, 122.5KG F x 3
Bench: 95Kg, 102.5Kg F
Cond: 3:53 OHS UB, PU: 21; 10/5; 9
Bbg –
295 (-20) my jerk is dog shit
Str –
295 (-20)
Cnd –
2:03
I thought 2:28 was fast, 2:03?! that is nuts dude
Thanks, im sure a few guys will go sub 2 on this one!
-Clean&Jerk 265# (10# PR) 275 is close
-Bench 315# (tie)
-Con-3:58
BBG-
265# (tie PR)
Str-
225×11 (didn’t have a spotter so went ME at 225#
Cond-
2:28
Bbg –
295 (Failed Twice)
Cnd –
3:22
c+j 230 pr by 10#
bench 250
failed at 255, backed down to 250 and it flew up. probably could get 255 but ran out of time
con 4:01
ohs unbroken, pullups 3×7, 5-5-3-2, 4-5
First day back since a rotator cuff injury 6 weeks ago.
Cond-459
Will start power movements again in two weeks.
1) 250#, 5# PR
2) 210, failed 225 but probably had 220 if I didn’t jump that much
Cond 4:57
Pullups broken too much due to rips
BBG:
Got 225 (20lb. below PR), and cleaned 250 (5lb. PR), which has been a longstanding goal of mine to reach. Jerks felt like shit today, but glad to have PR’d on the clean.
Didn’t have anyone to spot me on the bench, so I did 2 reps EMOM for 10 minutes at 85% (185lbs.)
2:56 RX for conditioning. All unbroken sets with small rests in between.
C&j-275. Barely missed jerk at 285
No bench
Cond- 3:12
BBG – C&J 295#
Strength – Bench 305#
Conditioning – 3:15 (should have been sub 3)
BBG- 260. PR clean 270 (missed jerk)
STR- 235#. 30# under PR haha
COND- 2:24 RX
125kg C&J. Felt weak today…
Bench: First time benching in at least 6 months. Took it easy and did 5×3 at 90kg
Conditioning: 2:39 all unbroken – should have done a bit faster transitions.
310 c&j pr
Moving slow on Metcon 2:39
M/37/210
CJ 250 (-10) Had a rough not on call at hospital. Not much sleep, but really wanted to get this in today.
BP -235
Metcon 5:30. All OHS UB. Pullups choppy.
c&j – 145lbs (5 more lbs than last week, the squat clean is finally feeling more comfortable)
bench – 155lbs
cond – 6:37 rx, pullups=suckfest
cond 2:03
BBG: 265, 280ff
Strength: 240#*PR, 245#*PR ~ 10#
Conditioning: 3:52 ~ all UB but obviously slow
Dude you could be power cleaning that, you have it racked well above parallel.
Yeah man my squats are lagging big time, all my other lifts have gone up except those so I think I have to pull the trigger and add in a squat program to bring them up to par.
BBG:
1) 205, 225(f) -kept clarking 225, have to just go under and i’ll have this no problem.
Strength:
1) 215
Conditioning:
4:55
-Picking up some more iron tomorrow for 1rm deadlift, pumped.
CnJ- 255# PR (+15) came up reallll easy so jumped another 10# and barely missed 265
BP- 255#, 275# 2Misses
METCON- 2:59 UB
BBG:
180# 5#PR
Strength:
185#
Cond: 5:09 scaled at 75#
230 pr
235 pr
3:54
C&j 203
Bench 135
Conditioning 2:44
1. 265 clean. 20# pr
Metcon – 2:13
C&J – 148, Failed Jerk at 153
Bench – 140
Conditioning – 3:07
Am-
Every 30 seconds on the minute for 30 min
Airdyne sprints
528 cal
Pm
Bbg-
275 un pr by a shit ton failed 305 everything felt heavyasfuck
Bp 295 un pr by 20
Cond-
2:17
2/4/6
BBG
-235#
STR
-255#
CND
-5:17
C&J
315 – close fail on 325
No Bench
Conditioning
2:09 – aiming for sub 2
BBG:
330 lbs (PR)
Strength:
300 lbs (PR)
Conditioning
2:15 RX
255# Clean and Jerk
285# bench press
2:43 on conditioning.
bbg:
300# (15# pr, video below) I’ve been working at this for months now, even tried it last week 8 times. I’ve cleaned 315# fairly easy so hopefully that’s next. Thanks Rudy for offering a phenomenal program that has literally un-fucked a lot of my weightlifting issues.
Strength:
285 (10# pr)
Conditioning:
3:10
http://youtu.be/bNhDdZUT_4c
BBG: 165, missed 175 twice -10 PR
Bench: 155, 10 PR
Cond: 3:18
Clean and Jerk 335
Bench 380
Conditioning 1:53
I remember I used to read your old training log on the Crossfit Message boards, always thought you would win the Games one day. Good luck for this year!
K so I’m looking at all these numbers and I’m a tad embarassed to be posting mine…not quite sure if I belong in this but here it goes….
160 C&J (fell on my butt twice on the squat clean)
215 Bench (10# PR)
8:03 Cond
C&J: 155 (-10)
Bench: 155 (current)
Conditioning: 5:20
*UB OHS, obviously I suck at pull-ups.
About a month or so off. First week back,
C+J 110KG (PR 125) Couldnt get the groove right
BP ——
Conditioning 5:28
237. 2#pr, but I’ll take it
235
4:38 rx
255
245
4:12 UB
1/1/1
1) 280 (PR)
2) 280 (PR)
CND
**didn’t time it, just went through at 95%.
1) jerk 215#
2) bench 205#
3) 6:13 rx
short on time so no C&J or BP, attempted 3RM OHS instead – 185, new PR
WOD: 3:57 with strict pullups
Had a bucks night on Wednesday felt like dog shit all Thursday and into Friday (body)
1) Had nothing on clean stopped at 115kg after dropping 120kg
2) 105kg, as above
3) 3.30 unbroken but completely sandbagged, figured moving and doing something is better than nothing though.
BBG
1. 225 kept light because of wrist
Strength
1. 265 wrist again
Cond
3:10
3/2/3
m/34/5’8″/175lb
BBG
235lb (10lb under PR)
Strength
215lb (10lb under PR)
Conditioning
Missid