Two new “Para Bellum Series” camps will be up tomorrow. All links and registration pages will be up when I post tomorrow.
-The first will be October 11th-13th in…try and say this fast five times…Lappeenranta, Finland at CrossFit Lappeenranta.
-The second will be November 15th-17th in, the very easy to say, Kansas City, MO at NKC CrossFit.
>This is the first day of extra work for the Regional groups. It is listed at the bottom of the work posted.
>Daniel Tyminski – 250# Power Snatch + Full Snatch:
>Diana Kelly – 265# Deadlift (25# PR) @ 53kg (and 43 years old)
>Shawn Butler – 250# Snatch:
WOD 120328:
BB Gymnastics
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.
*Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.
2a) 4X3 Clean First Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO
*Notes: Straps should be used for Clean First Pulls.
Conditioning
For time:
100 UB Double-Unders
25 Pullups
15 GHD Situps
75 UB Double-Unders
25 Pullups
15 GHD Situps
50 UB Double-Unders
25 Pullups
15 GHD Situps
Strength
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium, rest 45 sec.
Extra 130417:
GROUP #1 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.
oh god no, not the dreaded 1 1/4 squats! these killed me last time i tried them
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.
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
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…
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.
245 clean and jerk
335 1st pull
285 FS 1 1/4
Condo 830
Strength tonight
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
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
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
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.
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.
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.
Bbg
200-225, no misses
clean pulls 315
1.25 squats 245
Con.
9:42 no stops on double unders
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)
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
BBG
1) 225, 230, 235, 240, 245
Strength
1a) 300
1b) 300
Conditioning
6:32
1)235
2a)405
2b)285
Cond 8:04 u guys in the sixes man… I thought was moving…
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
bbg
1)225,235,245,255×2
2a)345 across
2b)255,265×2,275
cond
8:51
Front squat max is 305, what is considered heavy for the 1 and 1/4 front squats?
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
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
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
BBG
205-235
Pulls 305
Fs 255
Cond
Did two mile test for army testing soon.
13:02could of done sub 13
Midline done
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
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
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.
BBG
1) 265-270-275-280-285
2a) 365
2b 315
Conditioning
12:04
Midline Done
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
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
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
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.
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
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.
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.
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
BBG
BBG @ 275
2a) 300
2b) 300
Cond
11:00..
Midline
Done
Looking for Sarasota Para Bellum Ticket x 2 olly[a]crossfitfenrir.com
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.
1) 155
2a) 205
2b) 165
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.
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
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
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
1) 225-225-245-255-255
2a) 315-315-315
2b) 245-275-275
Conditioning:
13:36 Rx
Strength:
1) 25lb
2) 170lb
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
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
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
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
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.
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
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
190-210
275 – 295 – 315 – 315
225 – 245 – 255 – 255
9:15 RX
1/1/1
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
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
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