75 thoughts on “130417”

1. oh god no, not the dreaded 1 1/4 squats! these killed me last time i tried them

2. Is a pullup/dip couplet acceptable as an alternative to muscle-ups?

   • It could be but that isn’t mandatory work. It’s extra work for regionals competitors. Work on progressions. Chest to bar pull-ups would be a better sub as well if this were in a WOD.

     • Thanks for the tip Travis, much appreciated.

3. 1) off 130 did; 100×2, 105×3 – working on jerk footwork, specifically back foot

   2a) 140×3, 145×1
   2b) 100×1, 105×2, 110×1

   Conditioning
   14.42
   2 breaks first set, 1 break last set
   Time spent waiting or in broken sets around was approx 6 minutes of total working time. Good challenge.
   Broke pull-ups into 2 sets each time in case they made double unders worse, definitely could hit 2 unbroken if needed in any other WOD.

   Accessory later

   • *could hit at least 2 pull-up sets unbroken that is

4. BBG
   1) % off of 140kg, made all lifts
   2a) 160kg
   2b) 100 – 110 – 115 – 120kg

   Conditioning/Strength/Extra to do in the afternoon.

   • Conditioning
     9:24
     Clipped once @ 41 in the last set of 50…

     Strength
     1a) Done with assistance. Nearly confident enough in my hamstrings to do them unassisted..
     1b) 55kg

     Extra
     5 UB
     All 5 sets of 3 EMOM were UB
     I did the cond/strength/extra in the same session, muscle ups have never felt so hard…

5. Will the course in Finland be in english? Just wanted to double check before I planned a trip

   • Yessir

     • Rosetta Stone doesn’t even come in Finnish.

6. 245 clean and jerk

   335 1st pull
   285 FS 1 1/4

   Condo 830

   Strength tonight

7. Now that there are quite a few training cyles that have been completed on here, is there a place that lists the start dates of specific cycles like off-season, open prep, etc?

   I checked both FAQ’s but couldn’t find anything, and would like to start back at square 1 basically now that the Open is over.

   • That’s a good idea, David. Email me and remind me rudy@outlawway2.wpengine.com

   • +1

8. Bbg –

   245, 255×2, 265×2

   2a) 345
   2b) 285

   Cnd –

   6:40
   Took to much time before doubles, got scared

   Str –

   1a) 10
   1b) 190

9. Did not see on FAQ’s, but thought I noticed on Daniel Tyminski 250# Power Snatch + Full Snatch he was using straps (around the bar). I was under the impression straps were a no no? How often if ever, should straps be incorporated into olys? delete if d.a.q.

   • training heavy with straps is fine, especially for unbroken doubles or triples. just don’t use them as a crutch and don’t use them for metcons…

     • thank you

10. BBG:
    1) 95-95-97.5-100-102.5Kg
    2a) 140Kg
    2b) 110Kg

    Cond: DNF

    Acc: done

    Reg: 8 (PB by 1 MU); 2; 3; 3; 3

    MFS:
    657

    • PR machine.

      • Thanks. Smart programming, not training like a dickhead. Plus like you said when you stick to the program long enough you see all the benefits versus jumping every 4-6 weeks to a different one.

11. BBG: Kept at 75% of 250. Wanted to work on jerk footwork.
    2a. 286, 297, 308, 330 with straps. ***Question. How heavy is too heavy on these? These weights felt fine and I really focused on keeping the hammies tight and back straight. I just want to make sure I am not missing anything on these ones. Thanks!***

    2b. 205, 215, 225, 235. Felt good.

    Conditioning: None (too many dubs this week with box WODs…)

    Strength: Honestly never done either of these before so I left off the weight. My legs and core still got smoked though. Looking forward to some more of these!

    Decided to hit the extra work since I did not do the conditioning today. 8 UB MU’s (3 rep PR), then completed the EMOM. Felt great about this one since I did this immediately following BBG and Strength.

    • A general rule of thumb (provided there’s no misses) is to ask is it a lift you got away with, or one you nailed with perfect form? “Getting away with” lifts mean you’re engraining bad habits and will stop PRing soon enough. Make sense?

      • Makes sense to me, and thanks for the input. I guess it depends on the dude but I made sure my shoulders were over the bar and everything else was tight. It’s a great focus for a neglected area of mine (first pull).

        Thanks again.

12. Day three of following and increased volume finally took its toll today. Body was not feeling mobile today.

    Clean and jerk: 125×2, 130×2, 135 back/hips tight. Jerks felt good
    Clean grip pulls at 215
    Front squat at 150 first time and was awkward

    Conditioning
    14:06 did not do ub du. Du were very off today.

    First time doing either accessory movement.
    Raises unweighted (next time will use weight)
    Reverse hypers 45×15, 90×10, 90×15
    Got more comfortable with these as I went. Could add weight now that I know how to do them properly.

13. Bbg
    200-225, no misses
    clean pulls 315
    1.25 squats 245

    Con.
    9:42 no stops on double unders

14. Bbg
    255 across

    A)335
    B) 305x2x2 325x2x2

    Cond-
    7:12
    Broke pull-ups 15-10 on all sets

    Str-
    A) 25
    B) 140

    • 1/4/8 (knees jacked)

15. 1) 185/195/205 out

    a) 275
    b) 225

    Cond offically DNF’d, only last set DUs UB.
    15:47 w sets no smaller than 20 and generally improving. Pullups still bad. Fucking hand healing. Also I was being a little bitch.

    GHR bodyweight
    RH 140#

    5.5.3

16. BBG
    1) 225, 230, 235, 240, 245

    Strength
    1a) 300
    1b) 300

    Conditioning
    6:32

17. 1)235
    2a)405
    2b)285
    Cond 8:04 u guys in the sixes man… I thought was moving…

18. c+j 165-185
    clean 1 pull 275
    1 1/4 squat 245-265
    con 11:55
    ghr (done off the edge of a lat pulldown) bodyweight
    single leg bb rdl 45
    muscle ups-10 minutes working on ring pullups, dips, and transition

    • mfs 3-7-3

19. bbg
    1)225,235,245,255×2
    2a)345 across
    2b)255,265×2,275
    cond
    8:51

20. Front squat max is 305, what is considered heavy for the 1 and 1/4 front squats?

21. Bbg –

    225×3, 235, 245

    Kept weight light still feeling lower back tightness
    2a) 135
    2b) 255

    Cnd –

    10:37

    Str –

    1a) 25
    1b) 135 – Fat Bar RDL

    • Extra – Not going to Regionals, but going do the extra work with group 1
      5 UB
      All 5 sets of 3 EMOM were UB

    • Bbg –

      225, 235, 245×3

      2a) 315 – clean 1st pull + high pull
      2b) 280

      Cnd –

      Clipped at 70 on the set of 75, so didn’t keep time after that
      Last round was 1:52

      Str –

      1a) BW
      1b) 135 – Fat Bar RDL

      Extra – Not going to Regionals, but going do the extra work with group 1
      8 UB – PR
      All 5 sets of 3 EMOM were UB

22. 1) 225,235,245,265,275 no misses
    2a) 335
    2b) 225,255,275,285
    Cond – 8:25ish……(i’d love to see a vid of 6 mins)
    Strength – 2xassisted 1xunassisted, 135 x 3sets

23. BBG:
    1) 165, 175×2, 185×2

    2a) 275
    2b) 205, 215, 220, 225

    Conditioning:
    12:44

    Strength:
    1a) RDL’s @205
    1b) GM’s @120

    Group #1 Conditioning(not going to regionals but am from the Northeast region, so i’m following along)
    5:2:3:0:0
    -stopped after 3min, inside of wrist has a huge blister from 30MU in 6min last week. Anyone else get a blister like this on just one hand from MU’s?

    M/F/S
    4/8/6

    • just realized DU’s were supposed to be UB…ya right

24. BBG
    205-235
    Pulls 305
    Fs 255
    Cond
    Did two mile test for army testing soon.
    13:02could of done sub 13
    Midline done

25. 1) off of 300
    225×2 240×1 255×2
    Solid
    2a) 315
    2b) 255

    Cond.
    Fuck you Rudy!
    Spent 14 min fucking up tryin to get the 75.
    Not smart but I finished.

    3/3/2

26. C&j 153-158-163-168-173

    Pulls 225
    Squats 153-158-163-168-173

    Conditioning 9:52
    no misses but pull-ups and GHD were slow

    Midline done

27. BB Gymnastics
    1) 135,140,145,150,155
    2a) 225,275,275,275
    2b) 2×155; went easy, running out of time.
    Conditioning
    Scaled. Broke Pull-up into 5 to go easy on injured left shoulder. Subbed Abmat situps for GHD – R SI a little dicey.
    75/50/25 UB Double-Unders
    15 Pullups
    15 Abmat Situps
    11:55
    Strength: Ran out of time.

28. BBG
    1) 265-270-275-280-285
    2a) 365
    2b 315

    Conditioning
    12:04

    Midline Done

29. BBG
    1. 175-185
    2a. skipped
    2b. 205

    Cond
    Scaled to double unders not having to be UB
    10:25
    first 100 UB, 75 and 50 took me 3 sets each

30. M/37/210
    BBG -195-225
    http://youtu.be/M9im5dU4QzA

    1st pull 315/ FS 305
    http://youtu.be/MhuIKXnX0Ks

    Metcon 12:40. I got some work to do.

    Midline
    25 GHR/ 130 reverse hyper

31. BBG
    1) 225#x3, 245#x2
    2a) 315# (no straps)
    2b) 245#
    Conditioning : 9:20 (pullups sucked today)
    Extra work: 7 UB MU — 3 UB EMOM

32. BBG
    210/215/225/235×2

    2a) 275/295/325×2
    2b) 245 across

    CND
    7:24
    **the 100 UB DU matches my PR. It took quite a bit of willpower to put the rope down and continue with the workout rather than destroying my PR.

    STR
    1a) 10lbs
    1b) subbed banded good morning.

    **decided to ramp up with my region, Northeast.
    Extra Work Group 1
    13 UB MU (PR)
    additional 4 minutes completed.

33. BBG: all at 185

    1.25 FS @ 195,205,215,225
    First pull clean 3×275 1×285

    Cond: 10:59 only the 50 DU set unbroken

34. Bbg –
    250×2 265×1 280×2

    2a) 355
    2b) 320

    Cnd –

    6:41DUs went well. Hands still messed up from 13.5

    Str –

    1a) 15
    1b) I need a reverse hyer machine. 30 lb db between my ankles.

35. BBG

    1) 242 – 272

    2a) 352
    2b) 295

    Cond

    10:28 – I hate GHDs

    Midline

    Done

    Extra Work

    11 UB Then no misses on the UB sets.

36. Left my diapers at home today and brought my big boy underpants (pull-ups) to the gym today. No crying and was rewarded with a lollipop.

    BBG:
    1) 250×2, 260, 270×2

    2a) 345 across
    2b) 315 across

    Conditioning:
    7:00 RX
    Was on track to maybe make sub 6:00 – tried to be bold and got right on last set of DUs at 4:30… ended up tripping up twice, having to restart set. Damn. Oh well, good learning experience on when/if to push.

    Strength:
    1a) 10 lbs, 5 lbs, 5 lbs (BEAST!!)
    1b) 150 lbs

37. BBG

    BBG @ 275

    2a) 300
    2b) 300

    Cond

    11:00..

    Midline

    Done

    Looking for Sarasota Para Bellum Ticket x 2 olly[a]crossfitfenrir.com

38. BBG

    1) C&J
    240
    250
    260
    265
    270

    No misses, but felt heavy as shit today.

    2a) 335,345,345,345
    2b) 255,275,285,295

    3 x 20 UB T2B made up from Monday

    Cond

    7:07
    (did not do UB double unders today…..they were dog shit, normally those wouldn’t be an issue. Still didn’t feel like much of a workout….pullups got hard at the end)

    Strength

    GHR’s – 25# plate behind head
    Rev Hypers – 150#, last set 120#

    MFS
    3/7/1

    Tired today.

39. 1) 155
    2a) 205
    2b) 165

40. C+J= 2@135, 1@145, 2@155
    Pulls: 205, prob should’ve went heavier
    FSquats 2@175, 1@180

    cond 11:14, broke du’s

    muscle ups : 11 total (just tried to do as many as I could without until failure, prob around 20 minutes.

41. Bbg
    1)90-110kg

    2A 140kg
    2B 115 kg

    Cond
    8:04
    Broke pull-ups 15-10 on all sets

    Str
    A Bw
    B Bw

42. 1: 87,5 – 97,5 kg

    2a: 115 – 115 – 120 – 125 – 130
    2b: 105 on all

    Conditioning:
    Done

    3a: 2,5 kg on GH raises
    3b: 20 kg on reverse hyper

    Extra work group 1:
    5 ub muscle up
    Rest done EMOM

43. 1) up to 225
    2a) 305 across
    2b) 265 across
    Conditioning: 8:38 missed on the 75 and 50 right at the end of each.
    Strength: 1)15#, 2)goodmornings 135
    Extra: 7 UB then all the 3’s

44. 1) 225-225-245-255-255

    2a) 315-315-315
    2b) 245-275-275

    Conditioning:
    13:36 Rx

    Strength:
    1) 25lb
    2) 170lb

45. 185 Clean + Jerk (off 245)

    2a) 265
    2b) 225

    Conditioning:
    20:22 (broken each set of DU in half)

    1) 5, 3, 3 (no weight, these are a awful form of torture)
    2) 25lb

46. 1.) 205, 205, 220, 225, 235
    2a.) 275
    2b.) (Smolov Week 1 Day 3 FS:4×5@180,3×195, 2×2@210, 1×235)

    Conditioning:
    9:06 ~ all with one break it the DU’s ~ not on purpose

    Strength:
    1a.) 35x10x10x(6fxBWx4)
    1b.) 30

47. bbg: 137.5-140-145-145-145

    strength
    a) 185-205-205-205
    b) 145-155-155-155

    conditioning: did outlaw crossfit conditioning 13:07

48. BBG
    1) 130, 130, 140, 140, 145
    2a) 245, 245, 265, 265
    2b) 145, 150, 150, 150

    Conditioning
    22 min. Last week my max UB DU was 16, I need a lot of work on them. So I did RX x 3 singles. Did all pull-ups and used abmat + rack for GHD situps.

    Strength
    I did plan well enough a sub for GH Raises and the Reverse Hypers. All I got in was Good Mornings at 115#, 3×10

49. Bbg: done at 135# no jerks but happy to pick up a barbell after this back hiccup I have had.

    No Heavy First Pulls

    Front squats done at 135#

    Conditioning: 9:52 Rx

    No midline.. Nice little first day back.

50. 1). Off 345

    2a) 345
    2b). 275

    Cond. 8:18

    You guys in the sixes, very impressive.

    • 260 x 2, 275 x 2, 290 x 1

51. 1) clean- 210,210,225,225,235
    2a) clean pull-275×4
    2b) 1 1/4 fsquat-225×4
    Cond- 9:59. Tripped on last set of 50 at rep 43. Restarted the 50 and finished w that being the only miscue.
    Strength
    1a)25# plate, 20#,20#
    1b)good mornings

52. 190-210

    275 – 295 – 315 – 315
    225 – 245 – 255 – 255

    9:15 RX

    1/1/1

53. BBG – 1) 120-125-125-130-130
    2a) 205
    2b) 135-145-145-155
    21:04 on the conditioning, I ended up doing 30-50 extra DUs each time with my attempts to go UB
    strength – 1a) completed, no weight
    1b) 90-140-140-160 – first time doing these

54. M/34/5’8″/175lb
    BBG
    185-185-195-205-195
    Strength
    2a) 235-265-305-315
    2b) 185-195-205-215
    Cond
    7:16 with abmat sub for ghd
    Strength
    3×10 – weighted good mornings 45-95-105
    3×10 – weighted abmat sit ups 25-25-35

55. C+J 5×2 235,240,240,240,240
    C First pull 4×3: 305,305,325,325

    FS 11/4s at 240

    GHD done
    Rev Hyper with bands done

    WOD:
    6:13
    tripped at 20 on the 75s crap

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