Thank you Denver, and CrossFit Eminence, for making the first camp of The Para Bellum Series absolutely perfect.
WOD 130812:
BBG
For 1 and 2 refer to 130715.
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
3a) 5X3 Snatch High Pulls @ 115% of #1 – rest 60 sec.
3b) 5X6 Pendlay Row – heaviest possible, rest 60 sec.
Conditioning
3 rounds for time and reps of:
3:00 to complete-
Row 500m (all out)
ME Muscle-Ups in the remaining time
Rest 2:00 after each round.
*Note: Each 500m row should be all out. Do not strategize to allow for more MU.
M/27/170#/NorCal
BBG
1) 200# (I hit 205# from the floor and hang but missed from the High H) Up 15#’s from 7/15/2013
2) 180# No misses
3a) 230#
3b) 255#
Conditioning
1:37 – 8 MU’s
1:43 – 7 MU’s
1:43 – 7 MU’s
This WOD was way spicier than the 400 run w/ MU’s a couple of weeks ago. I hate rowing with a passion.
BBG
1&2) still resting hip flexor this week so nothing below parallel.
Did the complex power. Sat on 90kg for a few sets, felt smooth
3a) 120kg
3b) 140kg
No cond, very tight left glute, should be released by tomorrow.
1)135-165PR-(170)
2)150
3a)190
3b)135-145×2-150×2
Cond)
1:38-0
1:50-1
1:52-1
#TheOutlawWayAfghanistan
1) 235
2) 215
3a) 295 (went off 1RM … whoops)
3b) 225
C)
1.35/8
1.39/7
1.42/8
#TheOutlawWayAfghanistan
1) 145
2) 135
3)
A: 165
B: 175
Conditioning) Done
1) 135#
2) 115#
3a) 155#
3b) 195/205/205/225/225
cond: later
Hey guys, looking for some advice on shipping barbells to an APO address without paying an arm and a leg. Seems like everywhere I look, there is either no shipment to APO or we are paying over quarter of the item cost in shipping. Wondering how some of you other overseas military folks did it.
Maybe we just have to bite the bullet on this one. Thanks.
Trevor, where are you stationed right now?
I am at Al Udeid.
M/17/155#
BBG:
1) 150#
2) 135#
3a) 170#
3b) 190#
Conditioning: Subbed 45# weighted pullups and dips because there isn’t any place to do MU.
1:58 – 9
1:55 – 8
1:57 – 8
Snatch @205
Drop sets @185
Strength: later
MetCon
-1:40, 0 MUs
-1:53, 0 MUs
-1:53, 0 MUs
1: 160# 5# PR from 130715
2: 145# felt easy, no misses
3A: 185# DONE
3B: 165#
Conditioning: afternoon
Bbg: 1) 175
2) 160
3a) 200
3b) 220
Conditioning:
Done
M/19/185
1) 155 (grip limiting, same as last time but better form)
2) 140
3a) 180
3b) 225
Conditioning: later
1) 70 kg
2) 60 kg
3a)80
3b)80
Conditioning.
1:36/14
1:44/8
1:37/8
Outlaw day 2.
Awful.
Snatch @ 165 (missed hi hang on 185 x 3
Drop sets @165
Strength: later
MetCon
-1:24, 0 MUs
-1:38, 0 MUs
-1:38, 0 MUs
switched up a few things -> 1RM strict press +-6565
did rows (50Kg +purple band)
conditioning:
1:28 + 2MU
1:38 +4 mu
1:43 + 3 mu (failed the 4th)
1) 125# (+10# since 15/07/2013)
2) 115# (+10#)
DND anything else….working on body weight skill for competion….totally suck at that :/
M/35/5’9″/154
BBG
1)105 -up 10 from 130715
2)95- missed high hang on set 1&3
3a) 120
3b)165
Conditioning
1:54-1rep
1:59-0 reps
2:02-1 rep
snatches 145, 135 on 130715
90% 130
high pulls 165
pendlay row 205-210
con
1:34-2
1:40-0
1:44- 6 C2B pullups
was way more gassed for the mu’s on this one than on the 400m runs. felt like i had no pull strength left
bbg
1)215 +10 from 130715
2)195
3a)255
3b)255
cond
1:32-5
1:38-4
1:47-3
1) 185 (+10# from 7/15)
2) 165 (+10# from 7/15)
3a) 210 all.
3b) 210-210-210-210-210
Conditioning – 1 round. Row 1:35, 6 MU.
Hands were a mess. Barbell work tore me up for some reason, so I stopped when it became clear the MU’s were going to be a problem.
BBG:
1. 205#
2. 185#
3a. 225#
3b. 225#
Conditioning:
1:37 – 7 MU
1:45 – 7 MU
1:48 – 7 MU
After 3 wod days off due to vacation…
BBG
1) 145 last time. 140 (2 + f) – 150 (1 + f)
2) Off 150…wanted to work with heavier weight. 135# 3/3
3a) 175
3b) 150
Conditioning: no rings and pullup bar located on opposite part of gym from rowers. Did pushups instead
1:49 – 25
1:49 – 22
1:51 – 17
1) 170
2) 155
3a) 195
3b) 195
Conditioning
1:26, 8
1:38, 5
1:40, 5
1) 185 missed high hang
2) 170 no misses
3a) 215
3b) 235
Cond: 1:37, 0
1:43, 1
1:46, 1
1) 135# 140# missed high hang
2) 135#
3a) 165
3b) 205
Cond –
1:39, 0
1:44, 0
1:49, 0
BBG:
1.)205~85%, 215x2f on HH
2.) 185~3/3
3a.)235
3b.)195
Conditioning:
1:36.9 + 6 MU
1:36.8 + 5 MU
1:39.0 + 3 MU
1. 155# (PR)
2. 140#
3a: 180#
3b: 150#
1:49 + 5 mu
1:56 +4 mu
1:57 + 4 mu
Snatch – 205 (+5, lost it forward @ 215 3x on the High Hang.)
– 185
Snatch Pull – 235
Conditioning:
1:34 – 4
1:42 – 8
1:44 – 7
1) 3 pos. snatch: 165 (missed the 3rd pos @175)
2) 3×1 @150 1/3, 2/3, 1/3 (had a balance meltdown. Fuck.
Strength: no time
Cond:
1:33.4 + 2mu
1:44.9 + 3mu
1:47.8 + 2mu
Wow….
Tweaked my back last week, first day back in a couple of days
BBG
1) 225
2) 205
Skipped Pulls and P Rows today
Conditioning
1:34 – 5 MU
1:38 – 4 MU
1:41 – 3 MU
BBG: 1) Snatch: 200# (up 13# from before)
2) 3×1 Snatches at 180# (no misses)
Strength: Snatch Pulls – 230#
Pendlay Row – 205#
Conditioning: No rower so subbed ME Air Dyne for 1:40, then used 1:20 for the MUs
– MUs: 5 / 7 / 5
Back on The Outlaw Way after a nice couple weeks of vacation. Had the opportunity to visit many different CrossFit gyms throughout the couple weeks, and would like to give them appropriate recognition.
CrossFit Pacific Coast in Santa Barbara, CA – nice small gym with great coaches and enthusiasm. It would be impossible to “coast” through a workout at this gym.
CrossFit Salinas in Salinas, CA – Jeremy is a badass. This dude programs tough workouts, and has a legit space for some serious shit. He picked up one the of the ‘Pigs’ from the games, and is already torturing members with it.
Oregon CrossFit in Bend, OR – Nice gym, lots of equipment, friendly staff. Didn’t spend much time here, but their programming is good. I believe some of their guys follow The Outlaw Way.
CrossFit All Terrain in Bend, OR – Another badass owns this gym. Colin is a beast, and legit buries his members. I don’t think I’ve ever felt more pain than when doing his “3 min, 5 min, finish” workout. He has been to the games as a team member, and has trained with other badasses like Tommy Hackenbruck. In fact, Hackenbruck showed up and threw down with us during the trip. Overall, awesome place, awesome members, and legit workouts. If you’re ever feeling like a pussy, go to his website at http://www.crossfitallterrain.com and do one of his workouts.
1) 185 + one big fall right on my ass on a high hang snatch
2) 175
Was extremely short on time this morning so cut the lifting short there and did Open workout 13.4. Got through 5 rounds.
BBG: 185, +5 from last time
2) 165, hit all of them
3a) 235
3b) 235
Cond: 1:35-6MU
1:37-5MU
1:39-5MU
1) 242 but missed high hang. Then worked up to 265 snatch and missed 280 because I felt good.
2) 220
3a) 286
3b) 265
Conditioning
1) 1:30 / 6
2) 1:44 / 6
3) 1:44 / 6
BBG
1) 225# pr
2) 205# no misses
3a) 260#
3b) 185#
Conditioning:
1:34, 6 mu
1:51, 4 mu
1:54, 5 mu
1) 140 (15lb PR from 130715)!!
2) 3×125 Missed the very last hi hang.
3a) 165lbs
1) 235
Yeaaa! 10-15lb PR
And I had a shirt on.
2) 210- did them all but with a lot of fails. Wtf
3a) 270
3b) 245
Did just muscle ups.
2/4/6
BBG:
1) 165#
2) 150#
3a) 185#
3b) 185#
Conditioning:
1:31-5, 1:36-3, 1:37-3.
BBG:
1) 165# (Got 175 but bailed on Hang)
2) 150#
3a) 190#
3b) 190#
C: DND (just a little more focus on strength and then I’ll begin hazing myself…)
1) 185#
2) 165#
3a) 215#
3b) 215#
Cond
1:34, 3 MU’s
1:37, 4 MU’s
1:42, 4 MU’s
BBG
1) 190(+5) missed hi hang at 200
2) 170
3a) 205×5
3b) 155, 155, 165, 175, 185
Conditioning
1:38, 10
1:42, 7
1:47, 6
1. 135#
2. 120# **2 misses
3a. 115#
3b. 170#
Conditioning
1:41; 4
1:45; 4
1:48; 4
bbg
1) 155
2) 140
3a) 175
3b) 160
Conditioning
1:38 6 mu
1:45 6 mu
1:47 5 mu
TheOutlawWayOkinawa
1) 120 (+5 from 7/15)
2) 110
3a) 135
3b) 145
1:49 + 8 transitions
1:50 + 8 transitions
1:55 + 6 transitions
Stayed super light, first day back after almost a week out with irritated disc issue. Trying to eradicate hyper extension from all of my movement as that’s whats causing serious issues.
145
135 3/3
175
155×2, 145
1:34, 4
1:50, 4
1:54, 7
Subbed bar MU as I’m much weaker on those and did an extra round with a class later
1:34, 2
BBG:
1) 145#
2) 130# (missed hi-hang on 3rd set- redid)
3a) 165#
3b) 185#
WOD- made up Saturdays 22:52 (135# snatches)
BBG:
1. #160 (missed #165 f/hi hang)
2. #150 (based off #165)
Conditioning:
Strict MU’s (no room to swing)
5/4/5
BBG
1) 15 minutes to establish a Max 3-Position Snatch 155# same as last time (hi-hang toughest @165)
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 140# no misses
3a) 5X3 Snatch High Pulls 177×5
3b) 5X6 Pendlay Row 177×5
Conditioning
3 rounds for time and reps of:
3:00 to complete-
Row 500m (all out) 1:41/1:46/1:40
ME Muscle-Ups 1/1/0
Felt like shit 7/1/1
1) 145#
2) 135# (no misses)
3a) 165#
3b) 185#
WOD:
1:33, 4
1:41, 2
1:51, 3
1) 155# (10# pr from last time, no straps)
2) 140#
3a) 175#
3b) 135 and 145
Cond:
1:36.9 (pr), 0
1:53.8, 0
1:53.7, 0
1) 90KG
2) 90KG (yeah, I know)
3a) 100KG
3b) 80KG
Cond:
1:29, 8
1:35, 6
1:39, 4
1:42, 3
1:41, 4
WOD:
1:33, 4
1:41, 2
1:51, 3
BBG:
1) 180#, first time using knee sleeves.
2) Done at 165#, missed hi-hang on last set.
Strength:
3a) Done at 205#
3b) All at 205#
Did the Bounty Hunter Open WOD 1 for Conditioning
3 RFT
40 DUs
20 Pullups
10 C&J @ 115#
6:25
Conditioning
3 rounds for time and reps of:
3:00 to complete-
Row 500m (all out), 1:37, 1:42, 1:45. 1:37 -8 sec off pr so I know I should have been going harder, too much arm pulling
ME Muscle-Ups in the remaining time: 4,3,1
Strength tonight w/some additional auxiliary conditioning
BBG
1. 170, no straps today
2. 155, missed final high hang
Strength
3a. 205
3b. 235
BBG
1) 255
2) 205
3a) 255
3b) 235
BBG
1) 45kg
2) 40kg
3a) 50kg
3b) 60-70-70-70-70
Cond:
1:45 + 6
1:45 + 5
1:51 + 5
that was allout. sad enough, not my week I’d say!
MFS – 231
BBG
1) 165
2) 150
3a) 185
3b) 185
Cond- 1:35/10 1:38/7 1:41/6
1) 140# (135# on 130715)
2) 125# (120# on 130715)
Cond –
1:39, 4
1:46, 3
1:51, 3
I’m 2 weeks behind on the blog (hurt my neck a while back but didn’t want to miss the Smolov cycle)
Wanted to post my improvement compared with 130715.
130715 – 1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang) – 95#
130812 – 1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang) – 105#
130715 – 2) 3 X 1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – 85#
130812 – 2) 3 X 1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – 95#
130715 – 3a) 4 X 3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – 105#
130812 – Mis-read this, thought it was 110% of max – 135#
130715 – 3b) 4 X 8 Pendlay Rows – heaviest possible (80# / 90# x 3), rest 60 sec.
130812 – 3b) 5 X 6 Pendlay Rows – heaviest possible (95# / 100# / 105# x 2 / 110#), rest 60 sec.
BBG:
3 pos Snatch 1RM (floor, hang, high-hang) : 185# (+20)
3×1 : 165# (No misses)
Snatch first pull : 205#
Pendlay Row : 205#
Conditioning :
3 rounds
3:00 clock
500m row
ME MU’s w/ remaining time
2:00 rest between rounds
1:45 – 7 MU’s
1:47 – 7 MU’s
1:46 – 6 MU’s