>Again, not much content today. Don’t know if you guys have been following along, but Ger is battling through what is BY FAR the toughest region on earth. If you think I’m overstating that, check out where the TOP SEVEN men sit through the first six events…
CFG regional showdown through event #6.
Yes, that means that Ger, who currently sits 6th in the CE, would be winning all but three other regions. What a way to finish the regional run—pretty sure I’ll be having a drink or two tonight.
BTW, Froning did the lunges unbroken.
>It is incredibly important that those of you who are following the site, and do not regularly post, POST YOUR DATA. This is our first testing week in quite some time, and after meeting many of you at regionals, I KNOW there’s a gigantic silent majority of you who are not posting. Please post your old PRs and the new ones you set.
If you don’t, I’ll send our new enforcer to come get you…
WOD 130610:
Testing – Day 2
1) 12 minutes to establish a 1RM Push Press.
2) 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).
3) “Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
Central East is super stacked!!! This looks fun can’t wait for it to kick my a…
Martha Baker here from Graham CrossFit in Washington. Started following your program in February and have seen significant growth in all areas. Snatches have gone up 15 lbs in just 3 months, Clean & Jerks 15 lbs, and Back Squat at least 20 lbs. Thank you for making it available for all of us. Don’t have muscle up yet, but getting close!
Martha, i just commented and finally got my MU’s last week… What I was doing (that seemed to get me there) was setting rings high enough so I could barely jump into them, and on the way down do a slow-and-controlled-as-possible negative rep through the MU on the way down, especially at the turnover (bottom of dip through the hang)… Also on WOD’s with pullups I’d sub strict close-grip chest-to-bar chinups (at least a first set of as many as possible then switch to regular)… Hope that helps!
Thanks Drew….I’ll give those a try =)
I’m new here and started Outlaw training 6 months ago when I moved to the Netherlands for my husband’s new assignment. I got the gym folks on post to buy bumper plates. So for 6 months I had to improvise with standard globo gym equipment. The plates and oly bar arrived just in time for testing. The last time I did a legit snatch with bumpers was 6 months ago and yesterday I was up 23#. I’m not a superstar crossfitter or lifter but I’m improving with this program (and a shit ton of video watching)…even while using shitty equipment. Thanks for the programming and excited to see how the next cycle unfolds.
Can the push press be behind the neck (:
No
Thanks for all the support this weekend outlaws, and good luck to all those moving forward!
Great job!
killed it ger, you know where you stand in the world, hit it fucking hard for next year.
Great job! Awesome to follow you throughout the weekend!
You da man Coach. Your a real inspiration, thanks.
Ger,
You should just try to get into Asia like I was this year… 😉
Woke up beside the 10th fittest man in the world! What what!! Lol
Keep up the work Gerald great frinkin job this weekend !!!
Started following TOW programing in March after sustaining a knee injury (strained patella femoral tendon).
Weights and confidence under the bar finally starting to get back to normal on Squats and O’lifts so i’m pretty amped to to see what i can accomplish on this next cycle,Thanks for the great programing keep up the good work.
http://www.youtube.com/watch?v=xcuomACRh38
okay, so this is me attempting 135, ive hit it plenty of times but im not consistent. i have a phew questions, 1.) do you land exactly in your heels, or is it okay to land in the middle of your feet. 2.) please diagnose the areas i need mobility on. 3.) one of my worst mistakes in the snatch, JUMPING FORWARDS. 4.) some tips in landing a well balanced snatch . in need of advice and help. dont have a coach and train totally by myself.
Your hitting the bar away from you with your hips instead of a vertical hip drive causing you to chase the bar. Great mobility bar oath should be a straight line
thanks man!! ill go look up right now on how to keep a vertical hip drive
okay, i see whats going on now, so the bar isnt in a straight path because im hitting it horizontally with my hips causing the weight to come out in front of me
Haven’t posted on here since starting Outlaw. Been at it since about half way through this cycle we just finished, and I’m loving everything about it. I tested Helen earlier this week and got 12 minutes flat. OH swings fried my lats early and my kip is very ugly. Gonna retest Helen at the end of the summer before I head back to school. Follow up on the other tests tomorrow night after I do them.
Just wanted I give a shout out to my coach, Ger Sasser for putting it all out there for the baddest region on planet earth.
Spent the weekend watching the East Coast CrossFIt Games in Columbus. Shouted for my buddy Ger until my voice is almost gone. Great job, keep your head high…!! On a second note I’m gonna have to start posting again since I live with the Enforcer..
Alright, I feel guilty not posting my results the past couple months! Will give it a go again!
Saturday 8 June
Snatch (260) … Previous test week (240)
Clean and Jerk (315) … Previous (305)
Isabell (2.14) … Previous (2.03) … Blaming the Sn and CJ work for slower time.
@theoutlawwayafghanistan
Saturdays work:
Snatch 80kg (PR was 70kg for a year, started following outlaw: snatch went up 10kg in a month or so 🙂 )
Clean and Jerk 95kg (previous PR was also a year old, 90kg)
Todays work:
1) 70kg (no previous pr, felt kinda weak)
2) No time :S
3) 10:40 (previous helen 13:25, did it in may 2012 with a 20kg KB)
Push Press 285# (10# PR)
Helen 10:30 (60 second PR)
also lost 8# of BW, so wasnt expecting an increase in strength
172# push press
Cond-9:58
(400m run done on hill as is only route)
Push press – 130kg PR old 1RM was 115kg
Muscle up – 12/10
Helen – 7:38PR old PR was 7:53
Good arvo of training
Had some shoulder problems in the past and had to skip a lot of my overhead training.
Push Press: 80kg (same as my old PR)
MU: 2/1
Have still some problems with holding the false grip after my first MU. I´am able to hit 3-5 MU if i dont lose the grip
Helen: 9:12 ( That´s a 0:40s PR)
New member of outlaw doctrine
Push press : 95kg PR
Rings muscle ups ( without kipping, no place for this) : 12/8
Helen -> 16kg : 8min44
#205,210
6&5
11:04
#TheOutlawWayAfghanistan
I see you’ve made it to the Den?
Yea ive been going since April.
I hate that I miss that place…
Push Press 135# (15# PR)
MU 6 & 4 (4 was my PR before the open)
Helen 8:46 (7s PR)
Push press 175lbs
MU no rings, out of town. Will do when return home
Helen, 10min
Push Press – 265lb (+30lb PR for this cycle)
Muscle Ups – 6, 4 (tested this last week)
Cond: did “Nasty Girls” due to rain 11:47 Rx (2 min PR)
1)175#, 185#(F)
2)3/4
3)13:45. Lost a lot of time waiting for the treadmill to get up to speed. Horrible no matter what though. So once again, one day ill be an Outlaw
1) 205
2) 0
Helen: 9:05
1.) PP 205#, 20# PR
Helen 11:10
1.) 235 push press
2.) 5 and 5 (need to get better)
Conditioning:
10:34 (should’ve ran faster and need to learn the butterfly)
Push Press: 235 (+10 lb PR)
MU: 13/8 (previous was 11)
Helen: 8:35
Nobody gives a shit about why your training data is the way it is. Go sing kumbaya and talk about your delicate bones in your diaries.
This, I’m sure Rudy appreciates the whispering of sweet nothing’s but god damn stick to the data.
1) 235
2) 7, 6
3) 8:50
Push Press (265) … Previous (235)
Max UB MuscleUps (12) … Previous (11)
Helen (9.30) … Previous (not sure but faster when I was weaker)
#theoutlawwayafghanistan
1RM Push Press @ 175 up 20# from 155. I started Outlaw at the beginning of the last cycle just after regionals. Only done CF for a year and some change now… No previous training experience
1) 1RM Push press: 115 kg/253,5 lbs (1 kg PR)
2) ME UB Muscle ups: 19 (1 rep PR) / 11 had nothing left after 1st attempt….
3) 8:01 RX’d
Push Press : 235lb – Dont think I have every tried to 1RM these so I guess thats a PR.
Max UB Muscle Up’s – 7 (3 rep PR)
Helen – 9:31 – 400’s can suck my balls, I think I would rather do burpees
Also, had to do Push Press after a power clean – No rack available
spoke too soon we have 150 for tomorrow lol
I take it back man it was just a joke. I think Rudy saw my post and said “fuck this guy I am programming 150 burpees tomorrow just for him”. OUCH
Push Press: 100kgs, PR by 5.
Helen 10’30” PR by 50″
M/37/210
PP 185-245
http://youtu.be/iwTk-PpDX5c
Muscle up – 3
Helen this afternoon. Coach do you want any footage of metcon testing? Thank you,
1RM Push Press 95 kg
2xME MU 5/4
Helen 8:20
I’ve been following the site for maybe a month and decided I needed to post some, been crossfitting for 3 months or so.
1) 210 lb push press, which is my current PR
2) MU- 3, 5
3) 8:43
1.) 225 (20# shy of pr)
2.) 14, 8
Conditioning
8:30
1. 150# – 5# PR
2. One each time, NO FALSE GRIP! Woowoo.
3. 10:34 Rx not sure if it was a PR, ill look back at the site later, but I’m sure it was.
Looked it up from march, 50 second PR
Strength:
100Kg (5Kg PB)
Muscle Ups:
8 and 8 (PB is 10, rhythm was off in set one, better in set two)
Cond:
9:46 – PB (think I was around 10:05)
215# Push Press
11, & 9 on the MU’s
Helen 9:30
30m 5’8 185lbs. 1rm Push Press before 245 now 265 ME Muscle ups first round I got 13 second round I got 8 Helen: 10:33
________________________________
Push Press – 235
Helen – 9:56 Rx
8 & 7 on the MU’s
1) 125# (5# PR)
2) worked on MU progressions
3) Helen – 12:00 (4 second PR) really disappointed with these results…all KBS unbroken…slipped off the pull up bar on the second and third round. Plus I’m really freaking slow. I’m going to get better though.
1) 225# – 30 lb PR
2) 1 MU per set
3) 10:45 RX’d (All unbroken minus last set of PUs, grip gave out)
Push press – 205, 30lb PR
Muscle ups – 7&6
Helen – 10:20
300lbs Push-Press (under PR due to shoulder issues)
8 Muscle-ups (couldn’t even do MU’s in January)
9:53 (2+ minute PR!)
1) 70kg (PR=76kg)
2) 8-7
3) 10:42 – row instead of run – 24kg (PR for rowing is 9:25 with 16kg)
all pullups strict again
85kg, failed 90kg
6 unbroken then 3 (lost my false grip after the 3th one)
helen: 10:34 (but not entirely sure the route is 400m, possible 500)
Summer time running should be illegal in Florida!
Push press 205#
Helen: 8:25 unbroken
7:46 Isabel at Rx, running a little behind. figure out the push press tomorrow
1) 250#
2) 12/6
3) 8:04
First timer intro: 40 year old male, 6’3″, 173lbs, following since the end of the CrossFit Open, crossfitting 2 years. Working out of garage, doing what I can. Trying to save for video coaching.
1) 195# (30#pr, it’d been months since last PR)
2) 10, 8 (10 tied previous PR)
3) 10:23 – first two rounds unbroken, last round split pull-ups 6-3-3, (Run is around the block which is 418m, previous PR @400m was 9:57)
1) 230# (5# pr)
2) 7 & 5
Helen- 8:48 Rx (:45 pr)
Push Press: 165#, long skinny arms are great for basketball, not so much for pressing.
MU: 8/8
Conditioning:
8:26Rx
Finally something not too embarrassing to post
Push Press – 205# ( at least a 20# PR )
Helen – 9:15 Rx. KBS and PU unbroken. 23 second PR. My running still sucks. Just a little less than before.
MFS 133
MU tomorrow
PP 155#
MU –
Helen 9:43 ( had to row-recovering stress fracture )
200# Push Press
MU: 11/10
Helen: 8:00
PP 155#
MU —
Helen 9:43
*rowed instead of ran- recovering from a stress fracture
I changed to Outlaw programming about a month ago on the recommendation of my coach. I’ve crossfitted 1,5 year now but not any athletic background.
Push press 55 kg, no previous 1RM so PR
Helen: 9:45 (PR, previous a month ago 10:22)
1: 215# PP (10# PR)
2. MU: 4/6
3. Helen: 8:45 (3s PR)
215# Push Press (same from a few months ago)
MU – 4, 4
Helen – 9:22 (previous – 10:16)
PR for comments posted with data, not noob questions. LGA is loving that.
1)250, 5 up from last pp test, 5 off all time PR
2)9, 7
3)7:52 PR first sub 8 Helen, first time under 9 at an adult male weight
2 hundo?
yep, did an 8:30something back in the day at like 180ish when people still did zone, but that was 4+ years ago
180# pp
Helen: 9:44 Rx
First post on here. Started integrating the Outlaw conditioning into my programming in early January. Saw improvements but had a 2.5 month hiatus for Basic Officer Training. Started back up about a month ago but adding more of coach’s programming into my workouts. Now my workouts and days off are about 85% Outlaw. Enough rambling, here’s what I have:
Did 4,3,3,3 HBBS first…
Squat – 405 for 3
Push Press – 255 (+10)
Bar Muscle Ups – 17,10
Helen – 8:06 (10 sec PR)
Been following TOW for about 4 months now, 90% strict on the programming.
1) 205# (+15lb from last testing)
2) 10,7 (+3 from like 6 months ago)
3) 10:30 (2 min or so pr, tested sometime last year)
Been following since the last week of April, learned about Outlaw after the open, wish I would have found it earlier.
1) 205# pp (15lb PR)
2) MU: 6/7 (previous was 5)
3) Helen: 9:06 (previous time was 11:31 in February)
Push press- 245 but maybe 255, you be the judge. i think my left knee buckles a bit but hard to tell.
http://youtu.be/pMzgUneXeBY
Muscle ups – 7, 9.
Helen…in the rain – 10:35. Horrible time.
First time posting. Just started following the site. Been CF’ing for about 5 months now at CF Lindy, Normally follow that programming. Male, 6ft, 205.
Did the Snatch and C&J on Saturday, @ 185# and 245# respectively.
Today, Push press @ 225# and Helen @ 8:20. Did not do the MUs..
Push Press: 275lbs (no change)
Muscle ups: (I have been hammering these hard after regionals. Did 20 yesterday, 30 today) My unbroken sets were 5/4. Working on doing them with a strap setups that pivots further away from the rings. That seems to be my prob. I have always worked with low ceilings.
Helen: 7:57
Pr from 8:30-ish
First time posting but following outlaw for a couple months!
1. Push press – 135 same as previous pr
2. Mu- I assumed these had to be strung together which I just learned how to do so I only got 2… Then 1…then do 3 more just to get 5 done
3. Helen – 11:22 ..about 2 sec pr..need to work on sprints! And pull-ups have been of lately
Hi Rudy, thanks for your programming. I have been following for over 6 months now and have made great gains. I finished 16th in the Open this year in the Central East Region. I competed for our team CrossFit NapTown this year. 1st after day 1, 3rd after day 2, and second going into final workout. Finished 4th by 2 points. Very very tough, but I am motivated to continue training for next year.
Here is my question. I have major damage to my right knee. 6 total R knee surgeries. 2 Cartilage implants with the meniscus out of place. Severe swelling and ROM issues at flexion and extension. I can barely get below parallel so full depth is not even close to being an option. Pistols almost impossible on R side. Like, I had to do hours of mobility just to be able to get through them (I still got a lot of no-reps this weekend). Surgeons say next surgery must be knee replacement so not really an option.
What Can I Do? I want to be able to hit full depth on squat! Do I wrap my knee in tight flexion (extremely painful) and try to sleep in that position?
I’m going to take today off but don’t know if you still want old maxes:
Previous Push Press: 275lb (currently dealing w shoulder injury)
Previous ME Muscle Ups 17
265# push press
6/8 mu
8:53 rx’d 17 sec pr
I started Outlaw at the beginning of this cycle and started Crossfit in January. My C&J 1RM is 215#, a 30# PR, Snatch was 155#, didn’t have a previous 1RM, and I subbed a class WOD for Isabel. My push press today was 165#, 10 lbs less than when I last did it, which was awhile ago. Helen was 11:04 which I’ve never done before. And for my muscle ups, I got 6 reps on both sets.
175 push press.
no mu’s do to the facility.
12:10 Row’d instead of ran (treadmill is broken)
*due to
You cretin. Buy a fucking dictionary.
1) 275
2) 10, 11
3) 10:10
PP – 235 (no previous 1 RM)
Mu – 7, 6 (trying w/o false grip so not as good as old pr but can’t compare the 2)
Helen – 9:56 (9:06 pr) – just started running again last week d/t injuries (8 months no running) so not too bad
That enforcer looks kinda scary, so I’ll start posting my results.
Snatch: 92,5kg
C/J: 115kg
Pushpress: 100kg
Muscleups 3 and 4.
This is my first testingweek while on outlaw.
“Helen” with 500m row as sub run (can’t run due to ankle injury)
11:27.
First time posting: been following the way for a while now.
Push-press 245# (20 pound PR)
Muscle-ups 5 – 4. Not feeling a no false grip but I tried.
“Helen” – 7:14 PR (over 7:39)
http://youtu.be/oSlyxFbQUeg
Push press: 205#
Mu: 7/6
Helen: 9:31 not a pr
Felt heavy today and winded fast. Probably should of had a more active rest day yesterday. Oh well live and learn.
(225 PR) P.Press: hit 205, missed 230.
(9 PR) Muscle ups: 7/7
(Diffetent run) Helen: 10:36
Feelin weak these first two days of test week. Fuck.
Push press 135 (10 lb pr)
Helen 10:42 all ub
Last time was 10:36 but on a very short course. First time going unbroken on everything
Practiced mu. Getting dangerously close.
Outlaw about 4x a week since after open
push press- 225, failed 235, 5 less than PR
mu’s- 2 bar muscle ups, will get the rings set up later
helen 9:00, will have to dig up the exact time, but that’s at least a 30sec PR
PP: 60kg
MU: 2/2
Helen: 11:36, about 1 min slower than my PB – weather conditions for the running part were not so fab (Iceland).
1) Push Press – 225
2) 2XME Unbroken Muscle-Ups – 15/14
3) “Helen” – 9:40 (unbroken, not a pr)
I Have been following outlaw for 2-3 weeks now.
1) Push Press 72,5kg (previous 65kg Feb 2013)
2) No MU yet – did max UB c2b 1(?!) & 4 and also with reverse grip 4&5
3) Helen as rx’d 10.30 (PR from May 2013 10.06). Just too tired today.
Came into Outlaw during last testing cycle – skipped Saturday (did 20 min AMRAP TGU alternating R/L @35# – 28 total). Still not used to going hard all week and then doing snatch work and c&j on saturdays.
Push Press 130 – 15# PR
Worked on Bar and Ring MU – I have multiples with small red rogue band which is down a band size from when i started working these beginning of last cycle.
Helen 9:12 Rx
1RM push press
Old PR 245- today 275
Max Mu PR 19
16,14 today
Helen PR 6:48
Today 7:49
1) Push Press = 105kg (7,5 kg PR)
2) 7-5
3) 10:13 RX
1) 58Kg
2) 3/2
3) 12:39 i did 8*50m and used 20Kg KB
Push Press: 260, 5 lb PR & 15 lb more than last test.
MU: 13 first set (previous PR was 12)
Helen: 7:41, 12 sec PR
BTW: Snatch on Saturday was a PR @ 250.
Been on The Way 11 months and I’m on a roll – Thanks for the programming!
155# no fails. 20# pr
8:38 using 35# db for swings
Doing MU later. gym doesnt have rings so ill go to the kiddies park after work 🙂
First day on outlaw.
Weak sauce for me.
210 push press. (25#pr)
7/7 muscle ups (non false grip)
8:20 Helen (18 second pr, I haven’t run in forever!)
1) 225#
2)0….not muscleups today.
3)12:46
175# (need work on movement, tried to jerk to much)
1 me mu (got muscle up last week)
10:13 rx
1. 220# (10# PR)
2. 8,7
3. 11:24
Long time follower first time post’er.
1) 200lbs 5lbs pr
2) 1 muscle-ups just got them still cant do multiples
3) 10:59Rx
The Enforcer has spoken… Outlaws f*cking err’where!
1) 200 lbs (5 lbs PR)
2) 13/10 no PR
3) 7:30 (:28 PR from a couple years ago)
1) 235#
2) 10/11
3) 10:17
1) 257#
2) 5, 5
3) 8:52
Saturday
Snatch: 181
CnJ: 275
Isabel: 3:24
6/8
Terrible day Saturday so did it today:
220lb snatch -5lbs from PR
290 CJ +10lb PR just missed 300 on jrk
Isabel 2.37 12 sec PR
Thanks Chris Stowe for introducing me to Outlaw.
Push Press: 170# and a 10# PR
Muscle Ups: 3 and 4 almost 5!
Helen: 10:15, 31 second PR for when I did Helen at the Outlaw Camp in Dec.
1) 200 (-5# but leg lock was absolute)
2) 5 and 5. Too sweaty, chalk looked like glue in my hands
3) “Helen” 10:31 (1:16 PR)
Alright Rudy, here’s your data, been following/tracking long enough to provide it…
Started following Outlaw Way 3/20/12
1) Push Press = 215 (matched PR), keep failing at 225…
Prior history: 2/1/13 = 215, 4/10/13 = 205
2) ME UB MU’s = 2 / 2 (PR)
Prior history: Did my first sloppy/ugly MU during Open WOD 13.3. Then still couldn’t do them afterwards. To work on it, I was setting the rings to a height where i could barely be able to jump into the MU, and really concentrating on “negative reps” on the way down, especially proximal strength from bottom of the dip to the hang position. Also added some auxillary work in the form of strict close-grip chest-to-bar chinups… Then last week outta nowhere it clicked and started getting sets of 2 easy – 2 years of work and finally got my MU’s!
3) Helen = 9:38 (PR)
Prior history: 3/25/13 = 10:21, 12/17/12 = 10:14
Test day #1 on Saturday, was on vacation with fam so missed Isabel and will post when i get a chance to do it in the next week.
Snatch 1rm history:
10/1/12 = 165
10/13/12 = 170
10/20/12 = 175
1/19/13 = 185
4/13/13 = 195
C&J 1rm history:
9/22/12 = 225
10/20/12 = 235
2/23/13 = 240
4/12/13 = 250
225 PP. 5# off PR.
MU- 8, low ceilings so have to pick feet up to get full extension with the arms and basically all strict cause we get no swing.
Helen: 7:56. raining pretty hard and dodging puddles and still a 20 second PR.
#215- Push Press (-10 from Pr)
MU’s – 5/5 (just cannot keep rhythm)
Helen – 8:27 (Pr)
I guess i’ll start posting here as well.
Push Press- 190# (+5 since sometime in may)
ME UB Muscle Ups- 7, 10 ( Both PR’s. Previous was 5. I had to use a bar because there are no rings set up in our new gym yet)
“Helen”- 12:20 (A minute slower than PR)
Not been following long, also been disrupted by trips abroad and work.
1) 95 – PR
2) 6/6 – nowhere near a PR
3) 9:29 – ditto!
1) 205 (ties PR)
2) 8/10 (5 MU PR)
3) “Helen” 8:48 (old PR was 9:14 w/ strict pull-ups)
3/5/1
P.S. I am astonished this many people were straight lurking this program…kinda creepy
Been following Outlaw for a year. I’ve only posted during test cycles. I’ve seen significant strength & conditioning gains since following this site. When I started following Outlaw, 80# was a challenging Push Press weight for me & my Clean was 125#. A couple weeks ago I PR’d my C&J at 153# from the high hang.
Testing – Day 2 (missed day 1)
1) 12 minutes to establish a 1RM Push Press – 132#
2) 2 X ME Unbroken Muscle-Ups – 0 – don’t yet have a MU
3) “Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
10:40 Rx PR! by :54
215lb PP
15 UB MU
10:05 Helen
1) 275#
2) 10/9
3) 7:57…regionals two weekends ago, took last week off…i can feel i lost a little cardio taking that time off but body needed it. Ready for this next Cycle…
Push press 210# ( push press this time last year was maybe 100#)
MU 1) 6
2) 7 (both sets for some reason were strict)
Helen: 7:59
Snatch 1rm – 160#
C&J 1rm – 205#
Isabel – 13:53
PR 185# Push Press – 10# increase
MU – 0
Helen: PR 12:12 – beat previous time by 1:08
1). 250# (previous 260#)
2). 11(no false grip), 9(with false grip for first 6)
3. 7:50 (400m track is prolly 10-15m short)
Love the programming! I’ve never posted here before but I guess I should start.
I started following at the beginning of this year:
Snatch up from 135# to 185#
C&j up from 175# to 230#
Today’s work:
195# push press previous 185#
Mu 7/7
Helen 10:18
1) 292 pr ( have a video no idea how to upload it though)
2) 5 muscle ups ( bw 240)
3) 7:49 ( not a pr)
I’m thinking my previous 1RM was 255#
Today:
245#
5 reps each set on RMU
Helen:
10:20
Previous PR: 7:45
I started at a new box…they have a few things that are different and once acclaimed I’m sure I’ll be fine…the dress shoes and the down and back and down a little and back a little 400 don’t really breed speed either…
Been reading and following for a while, embarrassed by my lifts to post. Not anymore.
1) 160#
2) 4/6
3) 10:07 Rx
1) 235# (5# pr)
2) 10-8 with conventional grip
3) 8:36. :59 slower than my PR.
First time following this program. Been crossfitting for about two years on and off because of a college sports commitment. Looking forward to following this full time.
Didn’t get a chance to post saturday, but I snatched 185# for a pr and clean and jerked 245#. Mobility is a big issue, working on it daily.
Today:
Push press: 225# PR
Muscleups: 15 (PR tie), and 8
Helen: 8:39
Push Press 285 (+10lbs)
Muscle Ups 3,3 (0 before)
Helen 9:45 (13:30)
1. 235
2. 13,10
3. 8:15
P.Press – #260 (15pr)
MU 9,8 (1PR)
Helen 8:49 (30 sec slower)
Normally don’t post but at coach’s request :
Push press #195, 10lb PR
ME UB muscle ups =6 one rep PR
Did my gyms conditioning WOD
Dear diary,
Today we are doing day 2 of our testing week on TOW! I didn’t do the first test because I made the poor decision to go to Oklahoma City and have fun. I am really regretting being social and not doing the WOD! 🙁 But today I did the WOD and I’m super proud of myself. It was really hot in my box and I don’t think I performed like I would have if I was working out in a perfectly climate controlled facility. I have really long arms, so all the movements we did today weren’t really FAIR because I have a longer range of motion than everyone else. I think the course I ran wasn’t EXACTLY 400 meters long, more like 401.99, so that added a lot to my time. Looking forward to PRing with everyone. Thanks Rudy for all the awesome programming!!! 🙂 🙂 🙂
/s
Just kidding, I don’t regret getting buckled and eating burgers all day on Saturday at all.
1) Push Press: 225 (tie)
2) Strict Muscle-ups: 3/5
3) Helen [32kg/strict]: 11:02 (:15 PR)
SOF Prep (Swimming & Calisthenics) in the AM
M/F/S
2/2/2
Just for you boss
Push Press: 235 never tried a one rep but better than expected
Muscle ups: 11, 8 I think 8 was my previous PR
Helen: 8:53 last time was 9:40 i think
1. 220, 15# pr
2. 12, 9. pr is 14
3. 10:57 wtf. pr is 8:48. I must admit that I would often skip the 400m repeat work and I have also gained about 15 lbs in the past 4 months. Need to hit the speed work.
Push Press
235 10 LB PR. Hit 245 With slight dip….
Muscle Ups
20/10. Previous PR was 15.
Helen
7:18 N/A accidentally measured wrong and ran 300m’s
Push Press – 230#, Old PR – 230#
MU’s – 12, Old PR – 10
*2nd set did strict MU’s and got 5
“Helen” 9:17 today, PR is 8:35 last time it was programmed was 10:34
1) 230#
2) a. 13 b. 6
3) 10:21
1)Push Press
-310 (10#PR)
2) ME Muscle Ups
– 8/7
3) Helen
-10:48 (PR is 10:11)
M/37/210
Helen 9:42 (+ 2 mins) slow today because I am a pussy. That is all.
260 PP
9/9 MU’s
Helen 8:45 not a PR
push press- 185# (30# PR)
ME muscle ups- 3/3.
Helen- 12:59, first time, my run actually might be longer than 400. everything was unbroken besides the pull ups… REALLY bad at them. also i can usually do alot better with the muscle ups, i think its because ive put on a lot of weight since last time ive max efforted (15 pounds) but ill tell you what, ive gotten ALOT stronger
7 mu
4 mu
205 press
930 helen
This is a post in regards to the data mining you want to do. I dont even know who is reading and recording this so I’ll just put everything in this post:
Snatch 255 up from 250
Clean and Jerk 315 up from 307
5K No pr
Isabel 1:54 pr from 2:12
Push press 270 up from 265 (just missed 275)
PP: 235 (barely missed 245 definitely stronger), Previous: 235
Muscle ups: 13, 9 Previous: NA
Helen: 7:44 Previous: 7:55
1rm push press – 125
MU 3 & 3
helen – 11:02
1.) 220#
2.) 9 & 7
3.) 8:32
First post, to avoid the enforcer.
Push Press: 225 (PR from January was 215)
Almost locked out 235
No way to do MUs
Helen: 8:23 RX (9:12 old PR)
1) 225# push press 30lb pr since i tried it last!
2) 5/5 kept losing my false grip on the 5th
3) 10:13 helen did 500m runs so not very accurate.
Push press 155 20# pr
Muscle ups 4/2 3 rep pr
First Helen in a long time. 1047.
New to the program!
Male/30/72″/210#
Started The Outlaw Way Saturday. Haven’t done a CrossFit workout in ~6 months.
1) 185#
2) 2 / 2
3) 16:00 rx’d
Push Press – 285 (10# PR)
MUs
14/10
Helen
8:04 (13 sec PR)
Push Press-225# (10# PR, went up so easy so I took the risk and tried for 235 but failed 3 attempts. Think I could have gotten 230.)
2xME UB Muscle-Ups – 8/9 tied previous PR when I was 15# lighter, prob shouldn’t have ate those pancakes this morning either)
Helen – 8:28 (2 sec slower than PR, my runs felt horrible damn pancakes)
PP 175# 10# pr
MU: 12/ 10
“Helen”
10:55 over a minute PR
Been following for a year, will post more often.
PP- 205 ( PR- 225)
MU- 10,9 ( PR- 14)
Helen- 9:50 (PR- 8:40)
Rough day I guess
Push press 225#
Muscle ups 5/5
Helen 10:58
Snatch 145# (old 135#)
C & J 205# (old 205#)
Push Press 200# (old 185#)
Muscle Ups 3 (old 2)(these are somewhat new to me)
Helen 9:19 Rx’d (old 10:02)
225 push press. Barely missed 235. Last or was 190.
MU: 8,8. Any tips on getting better at higher reps on these? I’ve been stuck for a while.
Didn’t do Helen, due to rain.
Push press 65kg
Muscle ups 8 in 1st set and 7 in 2nd (rings were wide)
Helen 13:13 in the rain
Just jumped in on the programming, I’m tired of being a slap dick.
Did the WOD first but had to sub the pull ups for body weight Pendlay rows because my Box (which I’m an owner of CrossFit Absecon) is stuck in a tent and has been for 3 weeks while our other location is getting ready.
Swod:
Push Press @ 275
WOD:
3 Rounds
Run 400 Meters
21 KB Swings
12 Pendlay Rows at 215#
11:28
Should be in new location in a week.
Push press 215#
M/U 6/5
Helen-10:42
Push Press-
255# (20lb PR)
Cond-
8:14 (40 sec PR)
*still suck at running
Muscle ups-
50 total
Push press 215#
M/U 6/5
Helen 10:42
Max push press: 135#
MU progressions
Helen: 12:31rx
Something “popped” in left shoulder blade during 225# against my better judgement I went ahead and threw 235# up. Too worried about shoulder blade to add anymore.
14/15 bar muscle ups (no rings)
Helen PR @9:29. Previous PR was (10:00)
Max PP – 150 (17 lb PR)
MU’s – 1/1 (a few weeks ago I couldn’t do them consistently, so getting better, slowly)
Helen – 9:08 (22 sec PR)
1) 245# (previously 205#)
2) 5/2 over thinking.. got zero in 13.3, so PR
3) 9:22, previously 10:38.. Good day I guess
M/24/6’3/210, following since January,
PR Snatch 210#, (163# in January)
PR Clean&Jerk 261# (243# in January)
Thanks again coach! great stuff
Push press 225 PR (old 220)
No muscle ups .. Arch nemsis
Helen 11:33 PR (old 12:30)
1) push press: 115, no previous 1RM attemps
2) muscle ups: 4, 6. just got them, no previous ME test
3) Helen: 8:47. previous was 9:12
Snatch 110#
C&J 145# (5# PR)
Isabel RX (first time ever) 5:47
PP 130# (10# PR)
MUs 4 (no false grip), 4 (false grip)
Helen 9:16
F/49/5’1/115
Push Press-225
(Old PR-210)
M/U-18/9
(Old ME PR 17)
Helen
7:58
Not a PR but suffering through a nasty hangover so wasn’t expecting a stellar performance.
No other program has so consistently got me stronger like the Outlaw Way.
255# push press (10# pr)
12 & 11 muscleups.
8:25 Helen.
Not happy with any of those numbers, looking forward to big improvements!
200 push press 15lb pr
1 mu/1mu pr
9:05 Helen 1min pr
Sat
Snatch-235# 245F (10# under PR)
C&J-275# 300 F Jerk (25# under PR)
Isabel- 2:42 (1 min PR)
Mon
1)Push Press- 265# 275F (15#pr)
2) 17,11
3)Helen 8:05 (2 sec PR)
PP- 215 (tie)
Subbed ctb pull-ups for MU- 12,12
Helen- 11:42
1) 225# (20# PR)
2) 14,8
Helen- 8:40 (runs were slow)
1RM PP: 225 (-11 from previous PR of 236)
ME UB MU: 11, 11 (-1 from previous PR of 12)
Tested similar METCON for upcoming competition:
Run 1 mile
50 KBS 53#
25 over box burpee
10:29
Push press-205
Mu-7/6
Helen-8:18
1) 235# (30 lb. PR)
2) 3/4 (1 rep PR)
Helen 8:32 (59 sec PR)
1RM Push Press 225
ME Musclups 5 and 5–best is 7
First time Helen EVER— 7:59 RX-Hurt so good.
1RM PP : 155#
ME UB MU: 1/1
Helen: 9:20
Push press: 230 lb. PR
MU:12 and 9
Helen: 8:48 PR
Jeebus… what’s the comment limit on this thing?
1) 280 lbs – up 5 from 130410
2) 14, 11
3) “Helen” – 7:51 – one second off PR
MFS: 3-6-3
1) 195, 10# PR
2) DND; no high rings.
3) “Helen” (450M block run w/ hills) 10:40. Obviously missing all those 400’s really showed.
Push press -200.5
Muscle ups – no where in the house to do them
Helen – 11:22
Push Press: 185 lbs
Posting from CrossFit Overload in SoCal. I’ve been following the programming for 5 months and have been noticing significant gains!!
PP: 210
MU: 14/12
Helen: 8:23
Push press 220lbs
Muscle up : 10 / 7
Helen : 8’08”
Thanks, from brazil !
Push Press – 245
MU – 10/10
Helen – 8:22
215
0 muscle ups
11:19 on Helen. Humidity in Miami is killer right now
Push Press – 250# (PR)
MU – 10/8
Helen – 8:19
235 PP (I’ve never maxed PP so I guess it was a PR)
11/8 MU (11 tied PR)
11:59 Helen (10:24 is PR)
Did it all unbroken, run was just super slow
1) PP 140#
2) MEUB MU 1/1
Helen – 12:42 rx
Following TOW since August 2012.
PP: 240 (up from 225)
MU: 2/1 (up from 0)
Helen: 7:47 (down from 8:23)
Trying to learn to move more better.
135# Push Press
0 Muscle ups (2 sets of ME UB ring dips and C2B, both got 4)
Helen: 10:22 Rx (50 sec PR)
1) 240 5# PR
2) 13/12 Previous best 9
Cond: 9:02
1/3/1
1. 140 (same)
2. Not done- Wrist/Hands
Helen- 11:58. Mostly (all but 5) strict pull-ups since my hands are still torn to shreds. Last Helen was just under 10.
F/27/145
Been doing CrossFit for 5 months, and following Outlaw for about three weeks.
(1) 115# (never tested)
(2) Don’t have a muscle-up yet
(3) 10:18 (800m bike, otherwise as rx’d)
Alright, day 2 of guilt posting:
1. Push press – 180# (10# PR)
2. Still working on muscle ups
Helen – 10:34 with 60lbs kettle bell (all I had).
Push Press: 195 (30# PR)
Muscle Ups: 2 + 2 (Old PR 7+7)
Helen: 11:25 (9sec PR)
Consistency has been my downfall over the last few months. I am honestly astonished that I hit those numbers after essentially neglecting training for the last few months. Ain’t got time for excuses, I am psyched to be back and putting in the work.
1.) 185lbs Push Press
2.) Muscle Ups- 7/6 (tied old PR)
Helen- 9:53 PR from 10:44
H: 5’2″
W: 117 lb
PP – 120lb
MU (rings) – 0/0
Helen – 19:30
I
Helen 7:34,
PushPress 245
ME MU, 10,10
Isabel 2:12
Push Press: 225#
Do not have place to do MU at this gym
Helen: 13:05 running track was about 500m and had was tore up from a hero wod last week. Previous PR was 10:45
A. 235(10# PR)
B. 8,6
C. Helen 8:38
Push Press – 120kg (270lb) used no squat rack (previous 1RM = 90kg)
ME MU 7,5 (previous ME 3)
Helen 12:03min (400m killed me & pull-ups was unbroken but couldn’t get rhythm).
1) 205 (20# pr)
2) no area to do muscle ups in garage
3) 10:57
1) 185# (matched previous PR, battling wrist injury)
2) Didn’t do the muscle ups
3) 12:28 (Minute and 3 second PR)
Push press 95kg
Ubmu 15
Helen 7.57
Push press: 95kg failed at 100kg
ME bar muscle ups : 10/7
Helen: 8:31
PP-got 225(pr), failed @ 230
Helen-10:30, did russian style swings
PP:52,5 kg (last try,too long ago to remember) MU: false grip ring pull ups 5/6 /set Helen:9:35
1) 255
2) 8/6
3) 12:39, previous was 9:56 not sure what happened
PP 100 kg (no pr until now)
MU 15 / 14 ( 10 min timecap for the MU given by my coach)
Helen 8:41 ( 9:26 old)
Following TOW since the Open, when my coach started to use this programm for the advanced class.
Improved my Snatch 70 kg -> 100 kg and C&J 100 -> 120 kg
1: 100kg (old pr is 90kg).
2. 11/9
3: 8:22 , my grip was smashed in the end. Had to split pull ups into 3 in last round
120KG PP
11 , 8 MU
9:59 Helen
1) 235#. previously 195#.
2) 7,6. previously 5
3) 10:55. previously 10:30
1) 210 lb
2) 7, 8 (bar muscle ups). Great since a month ago I couldn’t get one.
Helen: 9:07.
1) 205#
2) 5 UB (4 min. rest) 3 UB
3) Raining really hard. Did Rowing Helen instead – 12:11
22/M/210#
1RM Push Press
265lbs
Back in October I had a sick shoulder injury from flag football (very hardcore), before my max was 255lbs. When we maxed this last I could only push 245lbs, heavier and my shoulder would give out. Yesterday pushed 265lbs pretty easy. Got greedy and put 285lbs about halfways up. Will get there very soon I’m sure.
2xME MUs
9, 6
I think my max before this was no more than 5 MUs
Did some heavy squats here cause I had a friend in town wanting to workout, and didn’t want him to do everything alone. I don’t have enough weight in my garage gym to max HBBS anymore, anyways, so I can’t do that for tomorrows template.
5×3 HBBS, 315-345-365-370-375
Helen:
440meter run (closest I can get to 400meters)
21 kb swings 53lb, 12 pull ups
10:08
Outlaw is getting everyone SCRONG. Thanks Rudy. I’ll try to keep posting numbers for your team.
Holy Crap this become a popular place! Glad to see other mere mortals following Outlaw Industries…
Push Press: #220. #10 PR from last test
Muscles Ups: 1st: 7. 2nd 10—New PR (8)., Double Digit MU Club!
Helen: 9:30. I’m a dog. PR 8:20.
1) 250# (PR)
2) no time (current PR is 7)
3) no time (current PR is 8:38)
Push Press
262 pr 270 pr 275 pr 280 pr
No muscle ups. Shoulders a little tender
Helen – 7:13 pr
1.) 240# (PR tie; did not have enough weights to attempt a PR)
2.) 8/8 (3 off PR)
3.) N/A
*Definitely missed the “PR” memo for the week.
Push Press 255# (old PR 250)
MU 10/8 – (old PR 8)
Helen 8:08 (not as fast as before but running a 100m course for the 400m runs instead of a lap)
M/39/185
1. Helen 9:58 (PR)
2. 205#, lower than previous PR but performed after Helen
Push Press: 255#
MUs: 13/11
Helen: 8:42. 4 minute PR but it has been over a year so that is expected.
1) PP- 175# PR
2) No MU
3) 10:49
Push Press: 185#
I failed at 205#-perhaps I was a little overzealous. I think I could have done 195#, but I made too big of a jump.
Helen: 7:26 – 49 second PR
PP: 200 (Tie PR)
MU – will do later
Helen: 11:18 (-26sec)
1. 235lbs
2. 3/2
3. 13:11
M/F/S : 3/7/2
Done at 0530am before shift at FD.
1) 245 push press (20#PR)
2) MUs 3-3
3) Helen-10:15
Been doing outlaw now for about 3 or 4 months and have increased both oly lifts by 50 lbs so seeing awesome results. 235# snatch, 275# clean…also met Ger Sasser Sunday at regionals an he did awesome, my box is not far from his in Portsmouth Ohio and he’s a big deal at our box! The Outlaw Way 4Life!
PP: 165#
Banded MUs
“Helen”: 12:18 Rx
225# push press
11/7 MU
Helen 7:46
Push press 154# (70kg)
MU 1 per round, still working I stringing them together
Helen 10:38 in pouring rain, previous 11:43
Male 22 5’11 190 lbs
Push press : 235 lbs (30lb p r )
MU : 10, 7
Helen : 8:30
PP 215#
MU 4, 7 (not sure wtf that was about)
Helen 8:34
PP – 130#
MU – worked on linking more than one
Helen: 10:11 Rx
M/22/5’7″/160
205 push press
Muscle ups
13 1st 14 2nd
7:26 Helen
PP – 205
MU – 7
8:32 Helen (~30s off my PR but I’m just getting my legs back under me after a long injury spell)
Stevo – Push press 185#, 7:53 Helen, and 7/5 muscle ups
Joy – Push press 120#, 9:45 Helen, and no muscle ups
Are there any TOW Followers in Phoenix? We are going there next week and would love to get a couple TOW workouts in while we’re there.
Push Press
245/ 5 pounds under PR
MU
8, 8 / 3 under PR
Helen
8:48
Done on treadmill, not a great set up. Don’t remember PR
Push Press
245/ 5 pounds under PR
MU
8, 8 / 3 under PR
Helen
8:48
Done on treadmill, not a great set up. Don’t remember PR
Push Press: 220 Pr (205 old Pr)
Helen: 7:14
1) 145 # (5 # PR from last time)
2) No MU’s today
3) “Helen” 7:07
1) 225 Push Press (10# PR)
2) 4 / 5 MU (Its been a while since I worked on muscle ups so I’ll take it)
3) “Helen” 9:56 (That last run was awful; my conditioning appears to be way down)
Oh, and I randomly hit a PR on unbroken double unders on my warm up: 145
1) 165# (5# pr since April)
2) 2 & 2
Helen:
10:27 @ 45# kb
44 second pr (UB thru 7 pull-ups final round)
1) 250 – 15lb pr
2) MU work – can do singles no problem, but struggle with the transition to multiple. Feels like I’m pulling my bicep off the bone.
1) Stopped at 205 shoulder bothering me
3) Helen: 9:43 >> Previous best 11:14
Push Press 255
Helen 11:32…Not too pleased with that one.
230# push press
2,4 muscle ups
9:58 Helen
PP 285
UBMU 5
Helen 9:19
Met you at South Central Regionals…I have been a silent follower for about a year. Going to post now:
1) 150#
2) 1 MU…working on stringing together
3) 10:44 Helen. Went unbroken on everything except 8-4 in last pull up set.
1) 275 10lb pr
2) from knees
3) 8:30 pr
1. Push Press: 135 15# PR
2. MU: 9, 8 (Old PR was 7)
3. Helen: 10 and change. Two minutes from PR. Still can’t do pull-ups worth a crap.
push press 170# same as previous PR
skipped muscle ups
helen 9:11 21 sec PR
Push press-225#. Previous pr was 205# so 20# pr
Muscle ups- 14 and 12
Helen- 7:55 no pr. 7:48 is my pr
Push press 215# PR (was 210#)
MUs 8 and 7 PR (was 5)
Helen 8:22 PR (30s PR)
205 Push Press (20#pr)
6/5 – UB MU
Helen 8:38 (:22 pr)
Very happy with two PR’s!
1) 215 20# pr
3) 7:09 35#kb
205 push press
Muscle up work with Bands
Helen-11:00
Not ideal, but I’m combining this week’s training. I only got the Push Press done from today. 10# PR @ 185#.
Push press: #175 15# pr from last known push press
MU string: 6-7 previous was 3 in a string
Conditioning: 10:08, previous test was 12:36 (those 400m sled drags work)
Thanks coach much appreciated
Push Press: 225#
MU: 9,8
Helen: 7:31
PP: 225
MU:9,8
Helen: 7:31
1) 175-185-195-205-215-225-235-245(10lbs PR)-255(20lbs PR)-265(F) had no time to give it another shot :/
2) 8-8
3)”Helen” 9:06 slow running (leg injury) 1:07 PR
1) 145# (+30# PR)
2) 3,3
3) 10:49RX
1) Push press: 72,5kg
2) Muscle-ups: 7/9
3) Helen: 09:47
1) 1RM Push Press
185#
2) 2XME Unbroken Muscle-Ups:
9 for both
3) “Helen”: 13:26
ush Press: Old PR – 155# / New PR 175#
Muscle Ups: Old PR – 0 / New PR 2
Helen: We just run around the our complex which is roughly 600-700m so time is off.
Old PR: 19:34 / New PR: 16:42
Push Press: 220 (10# PR)
130201: 189
130410: 210
130610: 220
Unbroken MU’s: 10 and 8
Helen: PR match, 8:07 (lost some time chalking up like a douche, could’ve gotten a few seconds faster. Goal is to get under 8:00 next time)
120529: 8.22
121215: 8.13
130610: 8:07
Strength
1. 205
Helen
8:44
Oh yeah
MU 5 and 5 cant hold false grip. Previous PR 9
1) Push Press 155# no previous max
2) MU – 3/3 (3 being my PR , 1 before coming to Outlaw)
3) Helen 8:49 ( 8:24 PR from different box with a quicker transition from run to pull up. Ill take today as a PR considering)
245 PP PR match
8,6 MU PR
10:46 Helen 1 min and change PR
LETS GO!!
A. 215# Push Press (+10# PR—barely missed 225# x3)
B. 14 and 8 Muscle-Ups
C. 9:16 Helen…. 1 minute off my PR–horrible pace on Runs, everything UB
^ I will destroy Helen next time. sub 8
Vitals:
Age: 26
BW: 165#
1RM PP: 195#
2xME UB MU: 6 (PR)/6 (PR) – Prior PR was 5 UB MU for 1 set
Helen: 7:54 PR – Previous PR was 8:11 (9/17/2012) – Performed KBS UB but broke pull-ups into sets of 6 BF
The 1RM PP above ^^^ is also a PR
Helen – 7:24
Previous Totals:
PP #245
ME UB MU 14
Helen 8:01
Current Test:
PP #245
ME UB MU 17
Helen 8:01
1. 190# down from previous PR of 210.
2. MUs – no rings, I do PUs and Dips on MU days
3. Helen – 10:15
1) push press 225
2) muscle up 12&9
3) Helen 8:42
Helen 8:44, pr 8:17 or so
Bout of dehydration
1) Push Press: 220 PR
2) 5 & 3 (Shoulder Pain)
3) Helen 9:40
A) Push press #115 (5 lb PR)
B) Scaled to C2B 6/6
C) Rx 9:49; time in March was Rx 11:40 – stoked!
Push Press – 220#. 5# PR from last, should have more in me when I am not cleaning the weight from the ground.
ME M/U – 9, same as last, should do more next
Helen – 8:51 – (previous was 9:04). Ran different route that had less turns, came off bar last set because hands are still torn from regionals, hope to do better on this next time.
Busy all week. Just now getting to posting numbers. Male, 17 y/o, 153# BW.
Push Press – 175# (never tested)
Couldn’t do muscle ups, have to workout in a globo gym so there isn’t an area for them. Just sub C2B and dips when I have to. Did 2 sets of 15 just to do the movement.
Helen – 8:47 (27 sec PR)
i dont remember if i posted already…
1rm push press 155
MU 4/3 3rep PR
Helen 11.47 blah
TheOutlawWaySpain
Push Press 97,5 Kg (5 Kg PR)
MU 14, 9 (previous best was 10 MU)
Helen 8:12
1) 205#
2) 9/8
3) 10:03
Push press – 145#
Helen – 10:50 54s PR
MU progression work
Push Press: 180 lbs
Muscle Ups: No MUs yet. Worked on jumping MUs and negatives.
Helen: 9:19 (run done in field on hill)
1) 215#
2) 3, 4
3) 9:19 (3s PR)
1. PP = 225#
2. MU = 0 (Almost..)
3. Helen = 13:16
PP- 230 (1st 1RM on this lift)
Helen- 7:42 (7:28 PR) Pullups were crap today!
8/10 MU’s
1) push press: 205
2) MU: 9/7. First set felt good with quick transitions. Second, hands were on fire.
3) “Helen”: 8m40s, NYC sidewalk did not help.
m/34/5’8″/170lb
PP 1RM
205 (PR is 215) 🙁
Did gym Cond
Helen 9:29 (minute off PR, had to wait for pulll up bar)
Coach, I was on vacation last week with no access to a gym. I’ll be a week behind in the programming and in my posting. Yesterday’s session was a great day 1 back from vacation.
Push Press – 260 (PR)
Muscle-Ups (UB) – 15 (PR), then 11
Helen – 6:57 (PR) sub 7 helen! sub 7 helen!
push press – 90kg
ME MU – 1/2
‘helen’ – 10.47
1) 185 PR up from 170 2 months ago
2) had to do C2B- 10
3) Helen– 11:04 PR by 1:41
PP 165# (5# pr)
MUs 5/4
Helen 9:39 (not a pr)
BBG-
1- 205# (this was a 30# pr but tested last time right about when I started CF, about 8 months ago)
2- haven’t mastered mu’s yet and was short on time so I went to Helen.
Cond- 8:28 (this was a :28 sec pr for me)
Push Press- 200
Bar Muscle Ups- 7&8
Helen (Row)-10:40