**>Games prep @ MDUSA.**

**WOD 130614:**

*Testing – Day 5*

1) 15 minutes to establish a 1RM Jerk (racks may be used).

2) Row 500m

*Rest 20+ minutes.

3) “Elizabeth”

21-15-9 of:

Power Cleans 135/95#

Ring Dips

For time.

**>Games prep @ MDUSA.**

*Testing – Day 5*

1) 15 minutes to establish a 1RM Jerk (racks may be used).

2) Row 500m

*Rest 20+ minutes.

3) “Elizabeth”

21-15-9 of:

Power Cleans 135/95#

Ring Dips

For time.

what blog posts are testing days 1-3?

Kill it Emily!!! Show no mercy Rudy… Send us back a mini beast!

Strictly power cleans for the Elizabeth?

YES!

what would be the opposite? I mean, it says power, doesn’t it?

The opposite would be a full squat catch. The guy was just asking a question. No need to be condescending.

that picture looks a bit like a screenshot of an extremely fit Harlem Shake video!

+1 hahaha

lmao

Rudy, is Elizabeth when done as the traditional bench mark meant to be done as cleans and not power cleans? I know at the games it was power cleans but when written it says cleans and ring dips, now a normal person would do a clean (full squat) but in normal CrossFit folk they turned it into power cleans? WHAT IS IT?

thanks

before everyone eats you alive, read it this way: Ground to shoulder. in this case he prescribed it PC, so that’s what you do. in any other case, it’s a clean, however you get it there, just like grace or linda, it’s ground to shoulder.

@Mason, read what he’s fucking written. “P.O.W.E.R C.L.E.A.N.S”

Easy there. He wasn’t asking about how Rudy programmed it today but as the traditional WOD, which is a squat clean. But for today’s programming it is as a power clean.

Did this today as I have a team competition on Saturday. Fifth day in a row and definitely felt it. No time for Elizabeth.

Split Jerk from front rack – 330 (5# PR)

Row 500m – 1:23 (4 second PR and fuck it hurt)

No Elizabeth

Actually he just wrote it as “Power Cleans”… not sure where you got all those periods…

1) 150kg, 5kg PR

2) 1:28, first time I’ve done 500m for time

3) 3:15rx, all power cleans and the first set of ring dips unbroken. 19sec PR

1) 180- PR is 185, have a cert this weekend so had to do Fri today.

2) 1:30.6 four second PR. Almost died afterwards.

3) 8:33 over a minute PR. Ring dips are slowly getting better. Cleans were easy.

Is there an Outlaw damper standard?

Dano,

As far as rowing is concerned, its typically individual preference unless a specific damper setting is prescribed. A damper setting of 1 does not mean that it is necessarily the easiest damper to use, and a damper setting of 10 is not necessarily the hardest to use. On the erg its all about power production, not “how hard is each stroke”. Here’s an article written by one of the founders of Concept2 to get you pointed in the right direction.

http://library.crossfit.com/free/pdf/56_07_Indoor_Rowing.pdf

Thanks Bert!

what the hell shoes was alex nettey wearing for regionals. Pretty sure I’m a need a pair of those. I don’t buy into gear at all but those chuck t air force one looking things look like a must have.

Jerk – 205# (20# PR)

Row – 1:41.7 (first time)

Elizabeth – 7:22 (1:01 PR)

Did burpees yesterday, shoulder are burning. Did only some jerk warm up..

Row – 1.28.6. Including one fall off from sadle. Previous Pr 1.30.7

1) jerk 195# 5# pr

2) 1:42 (5 mins rest- poor time management so had to cut short rest)

3)cond: 8:02- 3:30 min PR (started following The outlaw way 5 weeks ago, huge progression on cond. )

255#

1:35

5mins best time around 3 mins 30 sec

Jerk 75kg

Row 500m 1.47.7

Elizabeth 9:55

1)#225-235 PR by #15

2) 1:33

3) 5:39 PR by 1:15

Killer day!

#TheOutlawWayAfghanistan

Nice work Zach! Miss you guys a ton.

Stay on those heels during your dip, full extension of the hips before the drop. You have more!

1. 250 lbs 15 # pr

2. No time

3. 11:2 PR ring dips still an issue

1) Jerk (315) … Unfortunately same as PR CJ! Needs work!

2) 500m (1.27) … Think that’s a PR!

3) Elizabeth (3.19) … Previous was 3.42!

#TheOutlawWayAfghanistan

Good work! I miss Afghanistan!

1) 235 (+0) went up quicker that 225. 245 was a fail, just took too long to get there

2) 1:43 (-0) i’m short, that’s all i got

3) 4:10 (30 sec PR) pace was a little too quick out of the gate, and it caught up with me

M/F/S=2/4/5

#TheOutlawWay Afghanistan

Nice pr Rick! Keep it up!

thanks brother, wish we could have thrown down more before you left

Hell yea man! Me too. It’s a small world. I bet we’ll cross paths again! Until then, we will be doing “E-throwdowns” on here. Haha. Take it easy man!

Jerk: 215#(20# PR)

No access to a rower here.

Elizabeth in 8:00 (:22 PR)

Jerk: 190 (5lb PR) I did clean off the ground

500 m Row : 1:45 (2 sec pr)

Elisabeth: 8:50 (not a PR at all).

M37/210

BBG – 265 ( -15)

Time tight. Row and metcon prob not gonna happen.

Last month row 1;31

Elizabeth 9 min

170# jerk

1:51 500m row

Elizabeth: 17:44 rx. Ring dips killed me

1) 225# Jerk

2) 1:35 Row

3) 6:25 Rx Elizabeth

1) 285#. 10# PR and the first time I’ve jerked more than my clean. Also 2x near miss at 300. Just couldn’t quite square it away before I ran out of time, but it felt pretty good.

2) 1:29. 2 second PR.

3) 3:37. 14 second PR. R1 unbroken, faded in R2.

1) First time Jerk for 1RM-175# 185F x2

2) 1.48 PR by 7secs

3)6.36RX First time

TheOutlawWaySpain

1) 185# (10# PR)

2) 2:03

3) 11:38 (no rings – did standard dips)

Jerk 1RM = 110kg (247#)

500m row 2:06min

Elizabeth: 5:13min

Jerk – 225# (Same as CJ)

500m row – 1:48 (never tested)

Elizabeth – 5:58 Rx’d (never tested)

1. Jerk: 240# (same as last CJ)

2. Didn’t have access to rower today; 1:11 50# Kettlebell Pulls (x50)

3. Elizabeth: 7:25 (33 second PR from 5/3)

1: 115kg – 5kg pr

2: 1:25 – 4 sec pr

3: 5:58 . 40 sec pr

285# jerk. (5# pr)

1:28.5 500 meter row (pr)

2:50 Elizabeth (pr)

275# on my jerk, not 285#…. Whoops

Still a 5# pr

1) 275# (30# PR)

2) 1:25.8 (about 3sec PR)

3) 4:35 (1:05 PR)

3/3!

Been out with strep the last few days, apparently regionals took a toll on my immune system.

1) up to 275 ( felt like shit)

2) 1:23.5 (1.5 sec PR)

3) 2:52 (6 sec PR)

Nice work in Regionals Gerald!

+1

Crazy! Same thing happened to me after judging at the Asia regionals.

I watched the Asia Regionals! Which judge were you there? 🙂

225# jerk – 10# under PR

1:31.6 – 500m Row – :15 PR

4:13 – Elizabeth – :11 PR

265# – 40# PR from Dec 12′

Elizabeth – 9:14

90kg jerk ( same as old PR)

row: 1:33 – 5s PR

Elizabeth: 8:24 – 2:14 Min PR! Ring Dips are still a Problem :/

BBG:

1) 120Kg (=PR from Rack, C&J PR = 121Kg)

Row: 1:29.2 PR

Elizabeth: 4:26 (28 second PR – unofficial)

1) 1 RM Split Jerk from rack: 135 kg (297,62 lbs)

2) 500m row for time: 1,27 sec (6 sec PR)

Doing the Wod from my local affiliate tonight..

Jerk: 310#; 15#PR a week after Central East Regionals

Row: 1:31;

Elizabeth: 3:21PR; shaved 1:01

https://www.facebook.com/photo.php?v=10151660293385709&l=1100896193807716450

Jerk – 215#. Not good. Needs A LOT of work. 5 under PR.

Elizabeth – 6:47. About a minute PR.

No row today

MFS 344

Stevo – Jerk 215#, Elizabeth (not sure if I’ll get it in today), 500m Row – 1:33

Joy – Jerk 140#, 500m Row – 2:11

Stevo – Elizabeth: 4:48

Joy – Elizabeth: 8:00

1) 255# the 15 minutes ran out faster then expected.

2) 1:20 ran 400 meters. No rower.

3) Elizabeth 5:00

1) 225 lb. 10lb under PR.

2) 1:28. 5 second PR.

3) 5:33. Subbing pullups for dips. Have no where to do dips. Did the same thing for the one in May though and added over a minute….

1) 295 (previous is 315)

2) 1:23.7 (PR by half a second, ill take it)

3) 3:19 (pr by :15 seconds)

1) 185

2) 1:44

3)6:46 rx (first time trying this one, awesome wod)

1) 245# (10lb PR, previous 235#)

2) 500m row- 1:37 first time doing this

3) 4:03 (broke the set of 9 pwr cleans otherwise would have been sub 4. Pissed at my mental strength here today)

Jerk: 190#, 5lb PR

500m row: 1:50.. 7s PR

Elisabeth: 10:26 Rx.. Never done this RX. Ring dips are my goat. PC’s went great.

So wasn’t too thrilled with my attempt at my Jerk.. So went back this afternoon and hit 200#. 🙂

1) 215#

2) 1:32

3) 5:45

Jerk – 325, 10# PR

Row – 1:26.7 (I think a 1 second pr)

Elizabeth – the hangover really kicked in here 5:59

1RM Jerk- 315#-15#PR

Row 500m- 1:27-:11sec PR

Elizabeth-5:23-1:16PR

1. 245lbs – pr f) 255lbs x2(locked out but could not control)

2. 1:34 – pr (~13secs)

3. 7:08 – never done “Elizabeth” before.

M/F/S – 2/6/3

(Fatigue due to long night at the FD)

1) 285

2) 1:20

3) 3:01

1) 110 kg (first time)

2) 1:33 (first time)

3) 5:23 min (first time)

1. 175# 10# PR

2. 1:45 (never done that before, whoa)

3. 11:33 Rx

Jerk- 275#…20# pr (just missed 285# twice)

Elizabeth – 5:20

30m 5’8″ 185lb

1rm jerk @275lbs new PR

row 500m average 1:48

Elizabeth 8:30 sub push ups for rings due to injured shoulder

1)285 unPR jerk has been fucked since MAAC

2)1:26.8 PR

3)3:51 PR

1) 265#

2) 124.4

3) 4:41

jerk 235

row 1:33, first time actually testing this

elizabeth 5:39, 1min PR!

1) 175#

2) 500m Row 1:33 (2sec. PR)

3) Elizabeth: 6:22 1:15 slower than last time. 20mins after Row which really killed me, legs had nothing.

WOD 130614:

Testing – Day 5

275# Jerk (PR)

1:35 500M Row (Tied PR) Fell off of the saddle otherwise would have been a second or two faster

5:46 Elizabeth

1.) 270# (-5# from PR)

2.) 1:25*~3 sec PR

3.) 4:31~tied PR

Split jerk PR @ 135# – up from 115#. Disclaimer for all the more complex lifts: recovering from ankle injury and 2 yrs away from crossfit. Row in 1:45 6s PR. Elizabeth at 105# (oops) Rx+ in 10:00…last time was 8:34 with dipstand and 95#. With adjustments its probably a comparable time…or something.

1) 117,5 kg (PR 120), failed 4 times on 120 kg, just to stupid to get a my arms in a lockout

2) 1:25:5 PR (old 1:28:7)

3) 4:45 PR (old 4:56)

No jerk – shoulder is not well. (previous PR is 300)

Elisabeth: 3:44 – 20 sec PR

1) 115k – equal PR

2) 1:27.8 – not a PR

3) 5:40 – first time I’ve done it as ‘power’

Jerk 235#

Elizabeth 6:20

1) 265# – (tied PR. Jerk felt like shit)

2) 1:38

3) 5:00 Rx (10 seconds off PR)

1/6/3

M/27/5’11″/171 NorCal

1) Jerk @ 270# PR!

2) Row 1:33

3) “Elizabeth” … Doing it later tonight in my backyard!

1) Jerk@ 77,5kg (PR)

2) Row: 1:41 (PR)

3) Elizabeth: 14:10 (crap)

1) 300

2) 1:29

3) 4:36

1) 245, previous PR 250 via full C&J 250 4/12/13

2) 1:31.4, previous PR 1:37 11/13/12

3) 8:10, previous PR 8:30 12/11/12

Dips need work, I may regret this, but can we get some serious dip work on a cycle soon? Want to get my triceratops and chesticles all swole.

jerk – 300# (25# PR!!)

500m row – 1:26

Elizabeth – 6:38

Jerk – 265pr (by 15lb)

Row- 1:26.8 pr (1:28.1 old pr)

Power Elizabeth – 3:57 pr (last month was 4:45)- not sure all reps were perfect

My squat hasn’t improved in 4 years. At least 3 pr’s today is encouraging. Thanks for the programming, maybe this’ll be the year I can out squat my bench press (sad but they are about equal)

Jerk sucked today. Hit 245 then missed 255 three times. 5# under clean and jerk…

Row- 1:33 (4 second pr)

Elisabeth- 4:50 (first time doing this one)

Jerk – pr 210# – 5# increase. Failed on 215# twice

Row – 1:40

Elizabeth – will do later.

1. 255 (no PR and need more work on jerk)

2. 1:34 row 500 m.

3. 3:52 “Elizabeth” PR

1) 200# (previous is 187#)

2) 1:45

3) 7:37 (previous is 8:01) Need to work on ring dips!

Is the Jerk only out of the front rack? The video attached to tomorrow’s work had me question this.

Jerk: 255# -10# under PR

500 row: 1:33.8…felt horrible

Eliz: 4:14-25 sec. under PR

Jerk – 117kg off rack. 3kg off all time pr.

500 row – 1:35.9

Elizabeth – 4:35

Jerk: 135# (not a PR)

500 row: 1:57 PR

Elizabeth: Did not do. Menopause is killing me!!

1)315# (last time we went for strictly just a “Jerk” 1rm i only got 265#, since then i’ve C&J 300# so i’ll call it a 15# pr)

2) 1:30 (first time going all out)

3) 4:38 (PR is 4:10)

Jerk: 270#

500m Row: 1:28.2

Elizabeth: 3:56

1) 170# (15# PR)

2) 1:55

3) Elizabeth 6:56

I usually don’t post my results but today felt really good.

Jerk: 225# (10# PR)

500M row: 1:39:8

Elizabeth: 7:39 (00:40 PR)

Tough Mudder tomorrow.

1. 245, 10# pr

2. 1:36, pr

3. 4:45, 14 seconds pr

(262.5 PR) jerk: hit 225 missed 245 and 265

Row: 1:32 (7sec pr)

1) 275# jerk (25lb pr)

2) 1:37 – feeling sluggish

3) 5:49 – also not feeling too hot

Jerk: 100 kg

Row 500m: 1:35

Elizabeth: 4:25

Rack jerk (from the front rack) 315#

I’ll post the most frustrating video of my near make at 330.

500 row: 1:24.1

Elizabeth: 3:53 rx

http://youtu.be/buFL59Oic2o

1). 270 (5# pr)

2). 1:33. (2 sec pr)

3). 4:55. First time doing power.

1) 15 minutes to establish a 1RM Jerk (racks may be used).

120903: 219

121103: 224

130614: 255

255 NEW PR, most solid rep, felt effortless

2) Row 500m

120604: 1.32.7

120401: 1.37.1

130614: 1:29 New PR

3) “Elizabeth”

120614: 5:05 NEW PR

130503: 5.26, PR

121210: 6:24

120716: 7:18

Solid record keeping and great work!

Thanks, brother. Solid on your side as well.

(1) 120# (same as previous PR)

(2) I don’t have a rower, so I biked 1000m. 1:07

(3) 10:24 (85# and light band-assisted ring dips. Con: using so little resistance was hard and slow. Pro: it makes me stronger!!!)

Jerk – 120lb

Row 500 – 2:04

Elizabeth – 13:59 (didn’t use rings for the dips, did rX weight)

1) jerk 50Kg

2) 10:05

1) 225# (10# PR)

2) 1:34

3) 9:28 (don’t have a record of first time I did this workout)

1) 300# (10# PR)

2) 1:30

3) 4:05 6sec PR

1) 195# tied PR

2) 1:41.01 :2 second PR

3) 5:22 :20 second PR

Jerk – 175# 5# PR

Row – 1:40.3 first time

Elizabeth – 11:17 Rx

295 Jerk – 25 lb PR

1:24 Row

5:41 Elizabeth. Had nothing left.

175# (20# PR)

1:47 first time

4:07 (47s PR)

1) 320#

2) 1:22.4

3) 2:58

1) 92.5

2) 1:41

3) no rings,subbed strict HSPU; 13:55

225, same as PP sad

1:31.9

3:41

M/37/210

285 jerk (+ 5)

http://youtu.be/OLVJuG_jeho

Row 1:27 (3 sec pr)

Elizabeth 5:59

1) 225 (10lb PR)

2) 1:38.3

3) 6:30 (1:28 PR)

250 jerk 5#pr

4:57 Elizabeth 2min pr

1:58 500 meter row

Rowers display broke so just went hard for almost 2 min

1) No PR 225

3) 4:11

Last test 4:34 and before that 5:27

1) Jerk

– 360 (5#PR) Front Rack

2) 500 Meter Row

– 1:28.5

3) Elizabeth

-4:41 (1:27 PR)

1Rm jerk 185

500m row 1:49

Elizabeth 7:00rx

(16 weeks postpart)

1) 255# from front tied PR failed 260 3 times. Maybe next time ill go behind the neck I know I can get 275# plus.

2) 1:28.4 7 sec PR I figured out how to use the damper I think.

3) Elizabeth 8:00 dips still sucked but a 1 min PR about.

1:) 260# (15# PR)

2:) 1:31

3:) 3:57 (3 sec PR)

Jerk 180lbs no bumper plates

Row 500 01:50

Elizabeth 1138

Jerk- 115kg/ 253.5# (+8.5# PR)

Row- 1:26.9

ELizabeth- 4:15 Rx (Previous 5:05 Rx)

1) Push Jerk – 255#

2) 500m run – 1:14

3) Full Clean – 8:18

A. Jerk– 265 (tied PR). Missed 285 and 275×3

B. 500m Row– 1:30.6 ( 3 second PR i believe)

C. “Elizabeth”: 3:52 about a 30 second PR

1) Jerk – 173 (5 lb PR, felt off, quit before failing)

2) 1:42.7

3) Elizabeth-7:29. Eff ring dips.

1) Jerk #275 (tie PR)

2) 132.5 (2 sec PR)

3) 3:57 PR (previous 5:20)

Jerk: 250lb PR

500mt run

Elizabeth : 7’13” ( squat clean )

#outlawbrasil

1) 275# (30# PR)

2)1:31

3) 4:10

Jerk: 255# (30# PR)

Row: 1:41

Elizabeth: 6:14 (0:51 PR)

Horrible, 225, failed x 2 @ 235#, same as PP, too much in my head.

Row – 1:34

Elizabeth – 9:27, dips killed me, need to lose some insulation…

240

1:31.7

7:20 (+2:23 from personal best)

Jerk: 280# (25# pr)

Row: 1:34 (0:06 pr)

Elizabeth: 4:04 (13 sec pr)

1)jerk- 315

2)1000mRow- 1:36.4

3) Elizabeth- 4:13

Jerk- 225 (20lb PR)

Row- 1:31 (PR)

Elizabeth 6:40 (PR)

#TheOutlawWayAfghanistan

Snatched. 205 for last set of 3. Also, had no rack for the Jerk so Power cleaned it up. Elizabeth wasn’t as quick as before. Maybe because of the new altitude I’m at.

Jerk – 295 (+20)

Row – 1:32

Elizabeth – 3:35 (old PR 3:09)

1) 230# PR match.

2) 1:36 first time I test a 500m row

3) 7:24 old time was 10:08 was really happy with this

M39/185#

205# PR

1:35

5:17 – Beat armygasguy head to head

Testing – Day 5

1) 15 minutes to establish a 1RM Jerk (racks may be used).

Split Jerk 155# (1RM push jerk in January – 120#)

2) Row 500m

1:44 (last PR was 1:48)

Rest 20+ minutes.

3) “Elizabeth”

21-15-9 of:

Power Cleans 135/95#

Ring Dips

For time: 9:40 Rx (almost a 3 minute PR)

#315

1:26.2

2:54

1) 335 lbs – 5 pound PR (Clean & Jerk is 330)

2) 1:23.2 – PR

3) 4:33 – 52 second PR

Ring dips are better, but still poo poo.

Jerk 165 (+5)

Elizabeth 7:41 pr by 1:30-2 min

Didnt remember to do 500m row. Oops

1. 155# (PR is 170#)

2. 1:50 (PR is 147.1)

3. DNF (time capped it at 25min) 9 RING DIPS LEFT… This was my first attempt at Rx “Power Elizabeth” I will get her by the end of the year.

Jerk- 225, missed 245×5 (no jerk or written down but minimum -30# as my CnJ is 255)

Row- 1:35.8 no previous record so this is a new PR

Elizabeth: DNF

Literally the most depressing 2 weeks of lifting I can remember ever having.

225# (10# PR)

1:37

5:50 (1:30 PR)

1) 300# (25# pr)

2)1:32 (:07 pr)

3) 7:06 need to work on conditioning

1) 235#, 10# PR

http://youtu.be/_gT2KSGiYls

2) 1:36

3) 5:34

1) 275 lbs PR

2) 1:34

3) 3:23 PR by 10 sec

Jerk: 325 front rack jerk at body weight of 182#. PR

Video: http://www.coachseye.com/MFfp

Row: 1:35

Elizabeth: 3:52. PR is 3:32. Row fucked me good.

1) 230# front rack

2)1:32

Ran out of time for elizabeth

#outlawafghanistan

jerk 305

row 1:27

Elizabeth 6:31 : /

1) 245# Jerk (matched pr)

2)1:27 Row (5sec pr)

3)8:10 Elizabeth

1)185# Jerk +20

2)2:07 first time

3) 11:50 Elizabeth 1st time

Jerk: 110kg

500m row: 1.25.6

Elizabeth: 6:23.

A big week! Thanks again for the program.

Jerk: Hit 60kg on push jerk and hurt my shoulder, attempted 64kg and hurt it more

500m row: 1:57

Did the first 21 power cleans and 9 dips and decided my shoulder had had enough

1) Jerk 1RM today 255#, multiple fails at 265#, earlier PR is at 275# done after clean about a month ago. Not a good time of the cycle for me.

2) Row 1.33,5

3) Elisabeth 6:12 Rx

1) Jerk 185-205-225-245-265-285-305(F)-305(F) (Matched PR)

2) Row 1:25.1(6,5sec PR)

25 min rest

3) “Elizabeth” 4:28 (1:42 PR)

(Rowing fu#%@(ng killed my legs)

1) 80kg PR (old PR 76,5kg) – 3 close fails @82,5kg

2) 1:31:4 PR (old PR 1:37:1) – was on track for sub 1:30, then nearly died on the last 90m

3) Elisabeth 9:46 RXd – all dips strict – did it the first time so: PR

I guess that’s 3 for 3!

m/f/s – 3/3/3

rested half an hour!

1) 330lb. Jerk +15lb (325 felt a lot smoother, amazing what 5lbs. can do)

2). 1:24.5 …PR, not sure by how much

3) 3:54….Did the set of 21’s unbroken, and then things got ugly. should have taken more of + on 20+ minutes rest.

1) PR is 295#. Worked up and got to 245#, failed 3 times at 255#. Then stopped, just, stopped.

2) 1:34 500m row. First time, so PR.

3) Skipped Elizabeth, felt weak and fatigued the entire time. Been stoked all week but I may need another rest day to recuperate. Will set another date with the lovely lady.

Still happy to be back training though.

Vitals:

26/165#

M/F/S: 2/4/6 (especially my triceps, even after smashing them)

1RM Jerk: 225# (PR is 230# and set that earlier this week)

500m row: 1:34 (tied PR – damper at 7, think I need to be lower)

Elizabeth: 8:20 (1st time doing just PCln – arms felt so tight)

Need a rest day…been playing catch-up since CE Regionals with no rest days…tomorrow will be so sweet lol

295# jerk

1:35 row

9:40 Elizabeth — ring dips are my nightmare

Jerk: 130kg tied PR

Row: 1.22.9 (PR by 0.5sec)

WOD: 4:05

265# Jerk – (lower back started to hurt – never failed)

row- 1:34.2

“elizabeth”- 5:35

100kg jerk – from the moment I go heavier than 80kg my technique is shit

row: 1:30 – not a pr, felt like I couldn’t push my self…

Did elizabeth day after: 8:15 – 30sec pr , problem are dips, cleans are easy

275 jerk PR

134.4 row PR

5:54 Elizabeth PR

🙂

305 jerk (15lb pr)

1:23.5 500m (pr)

Elizabeth 6:37 (:18 pr) – ring dips need to improve.

1 RM Jerk: #240 split. #5 PR from 2 weeks ago..

500m Row: 1:24

Elizabeth: 6:57 Weak sauce. 6:23 PR.

1. 245# (-20# from PR) 🙁

2. 1:30.4

3. 4:26

1) split jerk 255 couldn’t stand up with 265

2) row 1:31.7

3) Elizabeth 4:38 (:17 pr)

1) 300

2)1:32.1

3)4:32 Only rested 10 mins between the row and elizabeth

355 jerk

1:29 row

3:05 Elisabeth

1.) 130 kg ( 8 kg PR)

2.) 1:31 (PR, not sure by how much)

3.) 5:57 (PR. not sure by how much)

1) 245# matched PR C&J

2) 1:27.7 PR

3) 5:45 15 second PR

255# Jerk (front rack) -Elizabeth- 3:43

1) 215 (+5# pr)

2) no rower

3) 10:10rx (13:05 last test)

split jerk : 60kg row:1:46 Elizabeth tomorrow

1) 300# 15#PR

No cond

http://youtu.be/UadQCzGy1tE

215# jerk (5# pr)

1. 245 40lbs under PR

2. 1:31

3. 5:44 30 over PR

Jerk: 235 (20 lb PR) 245 fail x 2

Row: 1:40 (10 sec PR)

Cindy: 9:00 (beat previous by 58 sec) Ring dips blow…

Thanks Outlaw Way

1) 275

2) 129.2

3) 5:21

1) Strained a muscle in ribs (Transversus Thoracis?) at 180#. Stopped.

2) Row 500m 1:37

3) “Elizabeth” 4:41

1) 245 (no pr)

2) no time

3) 3:55 (close to 2 min PR)

1) Split Jerk – 240#

2) 1:38

3) 11:51

1) 200# (10# PR)

2) 1:28

3) 6:04

1) 235#. PR tie. Almost got 245#

2) Skipped because of time.

3) 5:59. I tried looking up when I did this last, but couldn’t find it in my journal, so I’m not sure if this is a PR.

Jerk-260#

Row 500-1:29

Elizabeth-3:21

Jerk- 185# (5#pr)

Row- 1:44 never tested before

Elizabeth 6:08 never tested before

Jerk – 155# – 10# PR

No rower.

Elizabeth – 5:22 Rx

1. Jerk = 275#

2. 500 m row = 1:35 PR

3. Elizabeth = 6:30

1) 205lbs (5lb PR)

2) 142.8sec

Sorry this is late…

(1) 1RM Jerk:

300lbs, PR

(2) 500m row

1:32, PR

(3) Elizabeth

4:36, PR

^ Obviously a good Friday =D

Thanks, Rudy.

1) 275 to tie PR

2) 1:24.3 – 6 second PR

3) 4:16 – didn’t have much left after row. Should have been sub 4

1) 235#

2) No rowing machine at my box 🙁

3) 9:51 first time doing Elizabeth

m/34/5’8″/170lb

1) 255# (matched PR)

2) 1:34.5 PR

3) will do tomorrow

jerk – 95kg

row 500m – 1.27.7

‘elizabeth’ – 16.42

1) 100 Kg

2) didnt row

3) 5:50

Jerk- 260 PR

Row- 1:28 PR

Elizabeth- 3:50 (3:45 PR) only rested for 10 minutes after row due to time.

Jerk – 250 (15# PR)

Row – 1:27.8

Only got to rest about 10 minutes

Elizabeth – 6:52 PR (first time doing it with power cleans)

1) 135 (10lbs pr)

2) 1m29s

3) 5m24s (felt like shit and triceps felt like they were going to explode half way through)

1) 235#

I know, I need to get lower.

2) 1:34.9 (1s PR)

Rest ~17 minutes

3) 7:19 (PR)

Jerk – 285 matches my hang c&j PR. just barely missed 300, 3 times.

500m Row – 1:27 (PR)

Elizabeth – 3:49 (PR)

Jerk: 205 (15 lb PR)

Row: 1:51

Elizabeth: 7:28

1) split jerk from front rack – 150# (first time)

2) 500 m row – 1:51

3) 8:27 (used band assist on the ring dips to get full depth) – 1:07 PR!!

Jerk-205–missed really close on 215

500m row- 1:30

Elizabeth- 7:35- first time. Dips were the sticking point.

Jerk- 195

Row- 1:43

Elizabeth- 4:30