130812

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Thank you Denver, and CrossFit Eminence, for making the first camp of The Para Bellum Series absolutely perfect.

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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.

63 thoughts on “130812”

  1. 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.

  2. 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.

  3. 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

  4. 1) 235
    2) 215
    3a) 295 (went off 1RM … whoops)
    3b) 225
    C)
    1.35/8
    1.39/7
    1.42/8

    #TheOutlawWayAfghanistan

  7. 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.

  8. 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

  9. Snatch @205
    Drop sets @185
    Strength: later
    MetCon
    -1:40, 0 MUs
    -1:53, 0 MUs
    -1:53, 0 MUs

  10. 1: 160# 5# PR from 130715
    2: 145# felt easy, no misses

    3A: 185# DONE
    3B: 165#

    Conditioning: afternoon

  12. M/19/185
    1) 155 (grip limiting, same as last time but better form)
    2) 140
    3a) 180
    3b) 225

    Conditioning: later

  15. 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)

  16. 1) 125# (+10# since 15/07/2013)
    2) 115# (+10#)

    DND anything else….working on body weight skill for competion….totally suck at that :/

  17. 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

  18. 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

  20. 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.

  21. BBG:
    1. 205#
    2. 185#
    3a. 225#
    3b. 225#
    Conditioning:
    1:37 – 7 MU
    1:45 – 7 MU
    1:48 – 7 MU

  22. 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

  24. 1) 185 missed high hang
    2) 170 no misses
    3a) 215
    3b) 235
    Cond: 1:37, 0
    1:43, 1
    1:46, 1

  25. 1) 135# 140# missed high hang
    2) 135#
    3a) 165
    3b) 205
    Cond –
    1:39, 0
    1:44, 0
    1:49, 0

  26. 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

  29. 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….

  30. 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

  31. 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.

  32. 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.

  33. 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

  34. 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

  35. 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

  37. 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

  39. 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…)

  40. 1) 185#
    2) 165#
    3a) 215#
    3b) 215#
    Cond
    1:34, 3 MU’s
    1:37, 4 MU’s
    1:42, 4 MU’s

  41. 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

  42. 1. 135#
    2. 120# **2 misses
    3a. 115#
    3b. 170#
    Conditioning
    1:41; 4
    1:45; 4
    1:48; 4

  43. bbg
    1) 155
    2) 140
    3a) 175
    3b) 160

    Conditioning
    1:38 6 mu
    1:45 6 mu
    1:47 5 mu

    TheOutlawWayOkinawa

  44. 1) 120 (+5 from 7/15)
    2) 110
    3a) 135
    3b) 145

    1:49 + 8 transitions
    1:50 + 8 transitions
    1:55 + 6 transitions

  45. 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

  46. BBG:
    1) 145#
    2) 130# (missed hi-hang on 3rd set- redid)
    3a) 165#
    3b) 185#
    WOD- made up Saturdays 22:52 (135# snatches)

  47. BBG:
    1. #160 (missed #165 f/hi hang)
    2. #150 (based off #165)

    Conditioning:

    Strict MU’s (no room to swing)
    5/4/5

  48. 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

  50. 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

  52. 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

  53. 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

  56. 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

  59. 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.

  60. 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

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