>Kevin Simons – King of Competitive Exercise “HORSE”:
>Ger Sasser – 275# Hang Snatch:
WOD 130514:
BBG
1) Every 40 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
2) Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%
Conditioning
For time:
50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB
Rest 2:00 – then:
3:00 to establish a 3RM OHS.
*Notes: Use exact Regionals standards for this piece.
Group #1 Work – 130514:
BBG
1) Every 30 seconds for 3 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
2) Every 30 seconds for 3 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
Conditioning
3 rounds for total working time of:
50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB
Rest 1:2
Extra 130514:
GROUP #4 Conditioning
*Ideally this work would be performed approximately four hours after the day’s template.
3 rounds for time of:
4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups
1) 122#
2) 147#
Conditioning 16:58 / 145# OHS for 3
Rudy are you going to be at NE Regionals?
Ugh, early morning session – struggling to get going.
BBG:
1) 200 lbs – one miss
2) 250 lbs
Conditioning:
8:44
*Rest 2 Minutes
3RM OHS – 225 lbs
This was tough. Rested a full minute into the 3:00. Missed the first attempt. Barely got it on the second attempt before time expired.
snatches 150
c+j 175
con 13:20
first set of du’s and all t2b unbroken
3RM OHS 175
tried 185 but failed to get it over my head. shoulders got nothing left
Bbg –
1) 220
2) 235
Cnd –
5:58 hspu felt a lot better.
255…missed jerk @ 285. Rested 1 extra minute and hit 285…then hit 295 about 3 min later
Group # 4 extra tonight
5:48 extra work
BBG:
1) 75Kg
2) 90Kg
Cond:
6:57 (No Double Unders)
80Kg
MFS:
464
BBG:
1. 95# I turn into a spaz with power snatches 🙁
2. 120
Cond:
13:20 Rx
140# 3RM
Bbg
1) skipped
2) 240 no misses
Cnd
6:51
265 ohs
1) 145 #. 1 miss. Went an extra 40 seconds and made up for it.
2) 185#. No misses
Conditioning- 9:49
Couldn’t get my rhythm on the first round of doubles.
BBG
1.) 175
2.) 210
Conditioning
6:47
155 3 rep OHS
Sorry for noob question.
What is M/F/S when it is placed at end of comments when you post your results? Thank you?
Here you go, sir (from FAQ):
What does MFS mean?
This is a scale that we use to judge our athletes level of overtraining…
M = Mood – F = Fatigue – S = Soreness
The idea is these are the 3 things that are closely related to how you are handling the volume on a daily basis. The rating system goes from 1 being the best you’ve ever felt to 10 being on your death bed. If your post looked like this:
1-1-1: Would be ideal.
10-10-10: Would be REALLY bad.
6-6-6: Would be fucking awesome. OZZY!
Thank you very much, sorry about asking a question I could have found through a bit more diligence in the FAQ section. I feel like a douche now, well at least a I am little more informed douche now. Thanks again:)
Haha. No worries, man.
Bbg-
205 missed 2 made up at end
235 no misses
Condo-
8:38
Hspu nuff said
225 attempts
1st missed 1st squat
2nd attempt missed 3rd
3rd attempt missed 3rd squat again and outta time.
185 might be a better starting weight for dis guy.
5/4/2
1)195 1 miss(full snatched it)
2)225 no misses
cond
10:18
3rm 185 lulz
group 4 extra 5:42
1- 145
2- 180
Cond 9:58
Ohs 155 fail then 135 was a disaster
Splitting up into afternoon and night sessions today
BBG
Power Snatch + PP x 2
205, no misses.
Conditioning
5:02
No OHS, doing some of those tonight.
Hspu all ub?
You SOB I thought I had you today on this WOD. u got me by 22 seconds! good luck at regionals
Nope, UB, 12-8, UB
T2B – UB, 10-5, UB
30-35 ft between my HSPU wall and t2b if you want to get technical.
See what I did there? Imperial system.
BBG
1) 70k
2) 85k
Conditioning
18:43 – HSPU’s suck and so I just eased this through
80k was happy enough with this. Shoulders fried.
BBG:
1.) 195 no misses
2.) 205 no misses
Conditioning:
7:05
OHS ~ 185:(
BBG
1) 125#
2) 145#
Conditioning: 20/15/10 on HSPU. 12:00
M/37/210
Time short this week. Worked up to heavy snatch. 195
Then OHS 225 for a triple. Felt good.
http://youtu.be/THkOql_NVK8
5×3 power cleans
245(2) 255 (1)
Cond-
5:24
OHS- 235 for 3 reps
* not going to regionals just used the rack
BBG
1) 232
2) 268
Conditioning
12:09
OHS 3RM-225
Bbg:
1) completed at 125# and 1 miss.
2) completed at 140#
Conditioning:
12:30rx
Overhead squat 3rm: 140#. Hardest thing everrrrrrrrr after that conditioning.
BBG:
1.) 125 PR power snatch, no misses
2.) 135, no misses
conditioning: 14:50 HSPU were really hard to get through
and theeeen i totally forgot about the OH squat 🙁
17 years old, BW 160, doing crossfit for about 5 months but following outlaw for 2 months, making tons of progress!
1). 195
2). 245
Cond.
look out central east regional………11:35. Ouch hspu
Sasser’s gonna finish, eat and shit and ill be on the wall…..hahah
Part II: 7:03
BBG:
1) 140
2) 170
Conditioning:
*strict HSPU/TTB
14:58
3rm OHS: 185
M/F/S
2/4/2
1) 185
2) 210
COND – 13:01
OHS – 185
Reverse Hypers
Morning made up row
3x1000m row in superslo tempo
3:42, 3:42, 3:32
Swod 180 ps+2pp
210×2,225×4 of 2pc+pj
Wod:
4:33
Only 225 ohs, felt heavy today
Knew this was in your wheelhouse.
thanks bro! Keep going hard and enjoy the regionals!
Snatch work at 95 easier than last week
Clean and jerk work at 120 def better than last week and 10 pounds heavier
Cond. 13:45
Hspu took awhile but better than last week and ttb felt good.
1. 100#
2. 135#, missed first rep, started over and got all reps.
Cond finished in 24:50. Slow, I know. I’m having a hard ass time getting a rhythm for TTB, and I can only do 5-6 hspu at a time. When I started outlaw way this last cycle I couldn’t even do 1, so I’m happy with my progress.
OHS 3RM at 100#
Group 1:
1) 110
2)125
On a team so did 1:1 2 rope climbs, 4 squat cleans. About 40 seconds a round.
And then 30 burpee ring dips to higher rings.
BBG:
1) 85 kgs
2) 95 kgs
Cond::
13.29
*Rest 2 Minutes
3RM OHS – 185 lbs
BBG
1)165
2)205
Conditioning-6:55
Rest 2min
3rep ohs 185
Snatch Work – 113
Clean Work – 123
Conditioning – 8:48
OHS – 123 – snatch from the ground… need to work on cleaning and getting behind my head, that scares me a little bit.
On a brighter note – I am starting to get MU more consistently. Still miss more than I make, but made two in a row yesterday. baby steps, I suppose.
1. 100
2. 115
Conditioning: 15ish
HSPU sucked, but good news is that I strung several 4-5 rep sets together when I couldn’t really do one this weekend. Something clicked, getting better.
m/34/5’8″/170lb
BBG
1) 145 no fail
2) 185 no fail
Cond. 10:28 HSPU killed me, all else unbroken
Did 3 rep ohs after BBG and got up to 195lb
1) 200
2) 225
Cond: 10ish min.
Ohs: failed second rep at 225. Said fuck it.
2/6/6
1) 120 complete
2) 145 complete
Conditioning: 16:36
1) 105
2) 125×2, 130 for the rest – good weight
Cond: 18:56 – HSPU killed. All T2B and DU unbroken.
OHS 3RM – 135#
Bbg –
1) 200 – missed one and 1 maybe 2 bellow parallel
2) 215 – felt really good.
Cnd –
9:28
Fuck hspu. for some reason deficit hspu feel better when kipping. maybe just an off day
225…missed 245.
Rested 3 extra minutes and hit 245