130607

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>Daniel Tyminski, international exercise apparel marketing celebrity. You know why he gets the big bucks for exercising on camera? He makes a 20# Dumbbell Snatch look super hard.

(This was filmed at Outlaw HQ, btw. Notice the distressed brick in the opening shot—I did that myself.)

>Sorry, I hate to do this, but it is really funny.

>Speaking of Dan Bailey and that other guy he trains with… I’ll be in the Central East this weekend to work with Gerald Sasser, Derek Robinson, JoEllyn McAtee, and anyone else who will bring me a coffee (black eye w/ heavy cream, please). Make sure you say hi, and chat for a bit (unless one of the above listed athletes is competing, then I’ll probably be yelling like an idiot). And just to pre-answer your questions—nope, I don’t have any shirts.

WOD 130607:

Strength

5X3 HBBS @ 65% – rest 90 sec.

*Notes: Down and up quick, no pause. Make sure to hit absolute full depth.

Conditioning

4 rounds for total working time:

Row 500m
12 HSPU (regionals standard)
12 Pullups

Rest 1:1

54 thoughts on “130607”

    • Dude. Google is your friend.

      via http://games.crossfit.com/workouts/regionals
      Handstand push-ups
      The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall. The heels must remain within the width of the marked area throughout the entire rep. Kipping is allowed as long as the other requirements are met.

  5. Back squat – 5 sets @ 117kg

    Cond – 2:35/2:33/2:33/2:40
    twt – 10:21rxd unbroken

  8. HBBS @80kg

    cond: 3:21 3:40 3:49 3:54
    all pullups strict, no possibility to kip

    upper back and forearms really tight

  9. 1) Done off of 390 (255)

    Cond:
    1) 2:35
    2) 2:35
    3) 2:35
    4) 3:00 – sweaty hands on speal bar :-0
    All rows around 1:40 and all HSPU unbroken which is a big deal for me… good day

    TWT = 10:45

  14. hbbs 5×3/255
    con- subbed row for 50 sdlhp/95, read this wrong and only did 3 rounds. oh well, it was still rough
    3:00, 4:50, 4:54, TWT= 12:46

  16. Strength:
    Off 460 – 300 lbs

    Conditioning:
    2:36, 2:46, 2:47, 2:38
    TWT = 10:47

  18. HBBS: 145 off of 225. havent tested my 1RM in months, just gonna wait til we do it again

    conditioning: 4:00, 5:00, 4:28, 4:48. made up wednesdays workout yesterday, really fatigued from the muscle ups. also, im just getting the butterfly kip, really slow, just need to work on it and get more efficient

  25. 205# squat
    2:25
    2:31
    2:47
    2:39
    TWT 10:22

    Everything UB slowed down on row

  27. Strength
    HBBS 205#

    Conditioning
    2:17
    2:25
    2:22
    2:30
    9:34 unbroken
    Ran 400 M instead of row.

  28. HBBS @ 315

    3:02
    2:32
    2:34
    2:42

    Started first round trying to pace. Everything full range and unbroken.

  29. First day of outlaw. Competed with Crossfit Utah valley at sw regional last weekend and took 5th place. Excited to start outlaw and see how it goes this season.

    Hbbs @ 235 based off 360#

    Conditioning:
    2:28-2:34-2:41-2:46
    All UB on hspu and pu

  30. First day of outlaw. Competed with Crossfit Utah valley at sw regional last weekend and took 5th place. Excited to start outlaw and see how it goes this season.

    Hbbs @ 235 based off 360#

    Conditioning:
    2:28-2:34-2:41-2:46
    TWT: 10:29
    All UB on hspu and pu

  31. Strength:
    205

    Conditioning:
    *40cal AD for row/ strict pullups&HSPU’s
    TWT: 15:49

    3/6/1
    -surprisingly fatigued today for a deload week/good sleep

  33. Worked up the Power Clean Push Jerk today to make up for Wednesday. Hit 282 but still under my PR of 295.

    Back Squat @ 272

    Conditioning

    2:25
    2:29
    2:42
    2:54

    Total – 15:12

  35. HBBS- 165
    Cond: 4:42, 5:45, 6, 5:38. Rx’d First time doing this many regional standard HSPU….

  37. 1) done. Fast boom!
    Cond:
    2:37
    2:30
    2:55
    2:45

    2/2/2
    Excited for tomorrow , hopefully I’ll only have a couple drinks tonight.

  39. BS: off 405

    conditioning:
    2:27
    2:36
    2:53
    2:39
    Working time: 10:34 hands on 45 bumbers head to abmat

  41. Strength:
    HBBS 5×3 @ 280

    Cond:
    TWT : 10:05
    1)2:50
    2)2:15
    3)2:29
    4)2:31

  45. 1) 155# – based off 235#

    Conditioning
    I don’t have a rower so I subbed 400m runs

    2:57, 3:01, 3:10, 3:57 – 13:05 total working time
    HSPU done in sets of 6
    All pull ups unbroken!

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