>I won’t have a full regional update until tomorrow, but at the time of posting I do have a couple interesting updates (for those of you not obsessing with the leaderboard)…
Dan just won WOD 6, and will go into the final event tied for the lead at 20 total points. I believe the final from the NE will be aired live at around 6pm EST on the Games site.
BP is in an absolute dog-fight in the SE and is sitting in 6th just 9 points out of 3rd, and 14 points from the leader. If you haven’t been following that region, it’s been absolutely crazy to watch the leaderboard flip-flop. For those of you that pray, please pray. For those of you who don’t, please pray.
Jamie Hagiya and Danielle Hale have been neck and neck in SoCal all weekend, and are currently in 5th and 6th respectively, right behind Val Vobril and the amazing Valley girls. They’re definitely a long shot, but for them to even have a chance, in probably the best female region on earth, is amazing.
Here our first official 1.5 times bodyweight Snatch, and it was done by an 18 year-old.
Johnny Medina – 1.5 times BW Snatch of 240# (@ 160#):
WOD 130520:
*Group #2 will have a completely different template for your deload week. It will be listed after the standard daily template.
BBG
1) 5X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 85% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
4 rounds for total working time of:
Row 500m
25 Thrusters 45#
10 Pull-ups
Rest – 1:1, 2:1, 3:1
*All efforts should be at 100% intensity.
Midline
1a) 3X10 Reverse Hypers – very heavy rest 45 sec.
1b) 3XME TTB – rest 45 sec.
Group #2 Work – 130520:
BBG
1) 7X1 Hang Snatch – work up to 80% but no higher, rest 60 sec.
2) 3X5 HBBS @ 65% – rest 2:00
Conditioning
1) 3 rounds for total working time of:
Row 500m
5 Burpee Muscle-Ups
Rest 1:1 – all efforts should be 100%
2) 4 rounds for time of:
10 DB Snatches (alternating) 70/50#
Rest 1:1 – note exact intervals and fatigue level after the final set of 10.
I’m sorry but I can’t find what the group means? Thanks.
Groups are for your region if you are competing in regionals for that week.
Thanks!:)
That Snatch is ridiculously fast, congrats dude
Sick Johnny!! Nice work!!
Anyone here from Europe?
Me and my GF are living in Denmark and want to visit a warm country with a nice Outlaw friendly gym 🙂
Btw: See http://thetrainingplan.co/ . HaHa. 50£ per month and we have outlaw for free, gotta love Rudy.
“Conjugate Sequence System” – good idea. Wish I’d thought of that.
Christoffer,
We run Outlaw CF in CrossFit Ireland and the coaches follow The Way. Unfortunately the weather isn’t that warm, although us people are. Especially if you bring us coffee.
BBG
1) up to 64kg
2a) 100 kg across
2b) 127.5 bases off 150
Conditioning
3:50, 3:55, 4:15. 4:35 rx
Midline
1a) 17, 15, 14
1b) 70 kg
1) 165 for first set and 185lb for rest. Few misses
2a) 275lb for all
2b) done off of 390 (335lb). Felt really good today. Excited to retest HBBS
Conditioning – Did gym conditioning
Midline later
195 hi hang x2
335 3 spot snatch pull
360 hbbs x2 + 3 sec pause
Wod:
2:52, 3:01, 3:01, 3:04
Shit fire my legs are tired!!!!
Midline tonight
Ohs for 3 from the ground
185-225-255-255-265
Cond: 2:45/2:42/2:47/2:52
BBG did some similar stuff
Cond
3:25
3:27
4:00
3:57
Strict PUs, fell off a bit last two sets.
Rev Hy at 180#
group 2
snatches 145-150
hbbs 3×5/255
feels good to finish a set of squats again without my body feeling like its ready to explode
con
330, 400, 400 TWT 11:30
:45, :49, :45, :44
Oh and I worked out in a pair of weightlifting shoes for the first time today. they feel fantastic!
BBG:
1) 90(1) Kg
2a) 135Kg
2b) 140Kg
Cond:
2:59/3:02/3:11/3:24
MFS:
467
BBG:
1.) 190, 195, 200, 205x(f)x(missed 2nd)x(2*PR)
2a.) 240, 240, 250, 250, 250
2b.) (Smolov FS Week 6 Rest)
Conditioning:
3:05, 3:16, 3:39, 3:48 ~ TWT: 13:48
Midline:
1a.)70, 75, 80 ~ Jerk Box Reverse Hyper
1b.)31, 26, 16:(
BBG:
Hi-Hang Snatch- 95#, 115#, 125#, 135#, 145#
3 Stop Snatch Pulls- Completed @ 185#
Tempo HBBS- Completed @ 325#
Conditioning:
Total Working Time- 15:44
Midline:
Reverse Hypers- Cometed on GHD w/ no weight(didnt have access to machine)
ME TTB- 17, 12, 11
bbg
1)185,190,195×2,200
1a)275 across
1b)300
cond
2:55, 3:07,3:17,3:03
Bbg-
Hhs Doubles Up to 235, 1.x
Pulls 285
Hbbs off 405
Condo-
2:44-2:50-2;53-2:57
Midline-
30-25-20
Hypers w- 220
2/2/4
Bbg: 1) done at 110#. One miss.
2a) done at 175#
2b) done at 190#
Conditioning:
4:32
4:25
5:20
5:01
No time for midline today…
BBG:
1) 145×2, 150, 160, 170(PR double/same as PR from floor)
2a) 225, 215×4
2b) 260
Conditioning:
*25cal AD/strict pull-up
2:38, 3:19, 3:14, 3:22
Midline:
1a) GM’s: 145
1b) 15, 20, 16
M/F/S
3/6/4
Hang snatch- 135, 145, 155×3
3 pos snatch pull- 225×2, 245×2, 225
Tempo HBBS- 265 1+1M, 245x4x2
METCON-
3:05, 3:12, 3:07, 3:01
Midline-
GH raise- 10#
TTB- 21, 16, 17
M/37/210
Army PT test
80 push-ups, 80 sit ups, 13:08 2 mile run.
175 HHS
http://youtu.be/znKMLsWxGco
3pos snatch pull 235
HBBS 340
1) up to 225 for 1.
2a) 275
2b) at 80ish% 275
2/4/2
Did a fair bit of manual labor Saturday night. Don’t think it gave me enough chance to recover from last week’s fatigue. Today’s MFS: 8-8-6. No workout.
BBG
1) 2X2- 95lbs 3×2-105
2a) 5X2 -135
2b) 5X2 165 Just couldnt get out of the bottom at 185 so dropped weight
Conditioning
3:58, 4:16 – –
Midline
1a) 3X10-50lbs
1b) 3XME 15, 15, 15
BBG:
1) 135
2a) 210
2b) 135
Conditioning:
3:05, 3:15, 3:15, 3:20
BBG:
1) 103, 108, 113, 118, 118, 123
2a) 143
2b) 208 first set, 203 after that. 85% would have been 213, but that just wasn’t happening today.
Conditioning:
3:30, 3:50, 4:10, ran out of time for last set
TTB – 12, 12, 9 (lame excuses about grip and worn out…)
BBG:
1) 80kg, 80kg, 90kg, 90kg, 100kg (miss), 100kg (PR)
2a) 140KG
2b) 150KG (should have been 157.5 but that wasn’t going up twice!)
Conditioning:
2:50, 2:58, 3:19, 3:40
Midline:
1a) 40kg
1b) 20, 17, 15
I don’t have access to a Reverse Hyper machine, what should I sub for it?
did swod with class 8min emotm 10front rack lunges 165lbs
20min
odd 3 burpee mus
even 15 ghd situps
WOD: rowing sucks
2:31, 2:45, 2:45, 2:45
OHS triple stopped at 235, legs shot.
t2b 30,15,10
rev hyper done.
some farm walks and handstand holds.
BBG:
1) Having slight shoulder stability issues. Kept it light and also worked some OHS to see if that was affected.
2a) 285 across
2b) 395 across
Conditioning:
2:40, 2:47, 2:56, 3:07 – TWT = 11:30
Midline:
1a) 320
1b) 20, 17, 17
BBG
1) 80-90kg
2a) 107.5kg
2b) 140kg
Bbg, in pounds
1. 95, 95,95,125(failed 2nd),115
2a. 150
2b. 190
I had a rough session. I know it’s because lack of sleep. I gotta work on that. I’m shot, no cond or midline tonight. Will make up cond tomorrow at lunch and midline later this week.
BBG:
1. 105#
2a. Didn’t do
2b. 155#
Cond:
5:13
4:22
4:15
4:42
All butterfly pull ups finally. Was getting 3-5 at a time. Getting there lol. Suffered the time to work on them.
Midline:
1a. 220#
1b. 10,13, 3 lol hands.
1) 175-185-195-205(1)
2A) 245 3X3
2B) 275-285 3X3
COND – 2:59, 3:15, 3:19
MIDLINE
Group 2-
7×1- 165,175,185f,185,195,195,195
HBBS- @225
Cond-
1- 3:19
3:10
2:55
2- :27.5
:26.5
:25.6
:23.5
Fatigue level- 7
Did on Tuesday 5-21-13
MFS: 5-6-4
BBG
1) Worked up 125#. Shoulder not having it.
2a) 3x2x225,245,265
2b) 3x2x225,245,265
Conditioning: 14:00; 3 rounds. No breaks.
Midline: DND
BBG
1. Did low hand because I couldn’t read up to 185
2a. 265
2b. too much knee pain holding the bottom so no 3 sec pause 295, 295, 327, 327
Cond
3:48, 3:11, 3:15, 3:40
No Midline
m/34/5’8″/170lb
BBG
1)135-145-155(1+F no straps)-155 w/straps-165 w/straps
2a) 185-205-215-225-235
2b) 250-250-250-250-250
Cond: (did 15lb DB thrusters and .75mile bike, no rower)
3:14, 3:12, 3:03, 3:04
Midline:
3×10 at 20lb
T2B 11-8-9 (couldn’t hold onto the bar, sweating too much)
Bbg-
1) 195,205,210,215,220
Then hit 235, 245 for singles
2a) 250 Snatch high pull
2b) 325
Cond-
2:58-3:06-3:09-3:30
****All rest @ 1:1****
Midline-
Weighted GH Raises with 15# behind head
20-20-2…caught a case of the fuck its…lol