130816

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Me and this guy are headed to Canadia.
rudymotorcycle

WOD 130816:

BBG

Compare to 130719

1) Snatch from Blocks @ Power Position (DEMO VIDEO): Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.

2) Clean & Jerk from Blocks @ Power Position (same position as Snatch – refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X6@65%, 1X6@75%, 2X6@80%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
3b) 3X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

42 thoughts on “130816”

  1. TOW – I’m in need of some help. I have a CF Comp coming up (roughly 3 weeks) that involves pistols. Up to this point, I have yet to be able to perform one although I haven’t tried in maybe 3 months. With that said, I’m looking for some guidance on what worked for any of you who seemed to struggle with them. I’ve already googled this, and 50+ vids pop up. If you have a specific vid that really helped it click for you, I’d appreciate it if you dropped the link below. Thanks, and in return, I will perform 10-25 UB c0ckpunches if I actually get a few pistols over the coming weeks.

    • Barbell Weighted StepUps on a 24” box. It puts the hip below the knee building strength out of the hole without actually putting you in a pistol.

    • I second that. We may need to take the Exchange Auto Sales bike for a ride around the FOB just to get some riding in!!!

  4. Hello,I’m curious if anybody that posts here has dealt with a tennis elbow type injury in the past due to the Olympic lifts. Halfway through these workouts, the muscles surrounding the lateral part of my elbow become extremely inflamed(dead arm type feel). the pain escalates mainly during the clean and jerk phases of the workouts. The pain subsides after 15-20 minutes of no activity. Stretching and mobilizing is a huge part of my warm up routine. Any suggestions on what could be causing the inflammation? I took a week off and the pain went away for a while but has returned.

    • Kevin, I’ve been having some serious issues with my right elbow. Sounds like the same thing you have. I have to roll out my forearms with the barbell to get the muscles to relax and that helps my elbow quite a bit. A little bit of icy hot works too but that just hides the problem, doesn’t really fix it, but it helps you get through the workouts some.

      • Glad to hear I’m not alone (well, not that glad). Your pain description sounds exactly like what I have dealt with when cleaning. I have stopped doing cleans because of this, hoping that whatever it is heals. Some times I just do jerks to get that work in. Nick, can you describe how you roll out your forearms? Do you mean wrist curls?

        • @75Rampage

          Not wrist curls. Think sitting down on the floor and using the bar to roll out your quads. Lay all the way down and just stick your forearm under the end of the bar and smash / roll the bar back and forth over the muscles from wrist up to the elbow. Then stretch the forearms also.

    • Flexbar by Thera-Band. I have dealt with severe tennis elbow since I was a little kid. Started using that thing, along with regular mobility work on wrists/elbows once I started crossfit (the palms flat on the ground thing), and it is completely gone. I couldn’t explain it if I wanted to, but I did 3 sets of 10-15 of the exercise they recommended for tennis elbow almost every day for a month or so and it just went away. Hasn’t come back since and I stopped using it a year ago. I also used it for a bad case of medial epicondylitis I had and it got rid of that, too (different exercise). They key is not doing the exercises when it’s inflamed or you could make it worse. I think you can duplicate the exercise with small dumbbells and/or resistance bands as well.

  5. Army APFT this morning. Nothing to boast about other than I’m exhausted and putting in the work today was tough.
    1) 205
    2) 245
    S1) 265-305-325-325
    S2) 205-225-245-245 (backed my 1RM max down 10#s because I have been consistently failing the prescribed reps on Tuesday’s squats)
    Did the pullups between the sets of front squats, but just strict C2B without weight. Bench and GHRs tomorrow.

    #TheOutlawWayAfghanistan

  9. 39M/192#
    HBBS: 205#/245/255/255
    2a) FS: 165#/185/195/205
    2b) 235#
    3a) 45#/35/35
    3b done, unweighted

    BBG: later

  10. BBG:
    Snatch: 165# Extremely weak at the power position in snatch.
    Clean and Jerk: 232#
    Strength
    1) 270,315,335,335
    2a)210,225,245,245
    2b)165,185, 195,195
    3a) 15,15, bw,bw (did extra set)
    3b) 10,10,10

  11. M/27/170#/NorCal

    BBG
    1) 188#
    2) 254#

    Strength
    DONE based off of 350# & 300#

    2b) 255#
    3a) 55#
    3b)unweighted

  12. BBG
    1) 135
    2) 165
    Strength
    1) 170-195-210-210
    2a) 135-145-155-155
    2b) 125-135-130-130
    3a) ME strict C2B instead 7-6-6
    3b) —

  13. 1)115-135 65 for 3 sets
    2)135-165-185 185 for 3 sets
    1)215-245-265#
    2a)160-170-185#
    2b)205#
    3a)25#
    3b)15#
    I separated the groups today instead of doing all in one go, and I can’t wait to split it up when I get back to my garage gym.

    #TheOutlawWayAfghanistan

  14. BBG
    1) 115
    2) 135
    Strength
    1) 195-225-240-240
    2a)
    2b) 185-225-255
    3a) 8 / 6 / 5 / 6 @40#
    3b)

  15. 2/2/3
    BBG:
    1) 145#… felt great
    2) 185#…not as great

    Strength:
    1) Off of 315
    2a) Off of 260
    3a) 20# x2, 30#
    3b) BW

  16. BBG:
    1.)195~81% +5 ~ (5/9)
    2.) 225 ~ 82% +5 ~ (4/6)

    Strength:
    1.)205×6, 235×6, 255x6x6
    2a.)180×5, 195×5, 210x5x5
    2b.)175, 185, 185, 190x2f
    3a.)55x6f(45×2), 45×8, 45x7f
    3b.)15, 15, 20

  17. Strength:
    1) 215, 245, 265×2
    2a) 165, 185, 195×2
    2b) 155, 165×3
    3a) 15, 10×2
    3b) BWx3x10

  18. 1) Snatch triple: 155 +3/3 2/3 2/3 (not a fast twitch fiber to be found today..)
    2) C+J double: 205 (weak in the shoulders, stopped there for the day)
    3) HBBS: 245,280,2×300
    4a) FS: 195,205,2×225
    4b) Bench: 195,205,2×215

    Done for the day. Cashed out.
    MFS
    2/7/3

  19. M/19/190
    1) 165
    2) 215
    S1) based off 405
    S2a) based off 315
    S2b) 235
    S3a) 10
    S3b) 45

  20. BBG: 1) 170, missed 1 @175 – up 5
    2) 215, missed 1@ 220 – up 20
    Strength: 1) off 350
    2a) off 255
    2b) 225
    3a) 25
    3b) good mornings – 105 on the bb

  21. BBG
    1) 165 tight hop flexor kept it light
    2) 245
    Strength
    1) 300/345/370
    2a) 235/255/275
    2b) up to 245
    3a) 24 lb across
    3b) 10 lb across

  22. 1) 170 3 total misses
    2) 215 dropped to 205 but DNF due to lower back pain
    Hatch done no misses
    BP: 205,225,235,240
    Pull-ups and GHR done body weight

  24. M/35/154/5’9″

    BBG
    1)95 ,up 5,missed 3rd rep on 110
    2)105, up 10,missed 3rd rep on 120

    Strength
    170-200-210-210
    2a) off 180 (tested during knee rehab)
    2b) subbed CG Bench for weighted ring dips
    10×3,15×3,20×3,25×3
    *ran out of time will do 3a & 3b after tomorrow workout

  25. BBG:
    1) 135#
    2) 155#
    S:
    1) 245, 285, 300, 300#
    2a) 185, 205, 225, 225#
    2b) 135, 185, 185, 185#

  26. 27/170#/5’9″/M/CenEast

    2/4/3

    Heavy Sn Triple: 115/125/135# (+10# PR from 130719)
    3×3: 135# 9/9

    Heavy C&J Double: 165/185/195# (+10# PR from 130719)
    3×2: 195# 6/6

    HBBS: Done. Off of 320#

    FS: Done. Off of 260#
    CGBP 4×3: 195×2/205×2

    DND the rest. Time constraint.

  27. BBG
    1) 135
    2) 205

    Strength

    1) based on 285
    2a) Based on 265
    2b) 185,190,195,200
    3a) no time will do tomorrow
    3b)

  28. BBG:
    1) 155. 3 sets @145.
    2) 205. Couple misses on first two sets, final set 2/2
    Strength:
    1) complete off 380
    2a) complete off 300
    2b) up to 250
    3a) 20kg
    3b) 15# bar behind head

  29. Strength:
    Morning:
    1) 175, on my sets i missed one on both the first and last sets. Also, I did this before watching the video so it was on blocks at the knee.
    2) 210,no misses, but also from the knee.
    HBBS: 225, 260, 275, 275 (felt great today)

    Afternoon
    2a) 185, 200, 215, 215 (felt easy today)
    2b) 185, 205, 210, 215
    3a) 25, 35, 40
    3b) had to wear a back pack for weight (no GHD) 15#, 40#, 50# — barbell and big ball method.

    Mirroring what others have said, also struggling with pretty intense pain in my forearms after C&J reps.

  30. M/17/155#

    BBG:
    1) 145#
    2) 185#

    Strength:
    1) 185-210-225-225
    2a) 145-160-170-170
    2b) 185-195-205×2
    3a) 45#
    3b) BW

  31. 1) 100
    2) 135 dropped down to 125 for three doubles

    strength:
    1) off of 215

    2a) off of 200
    2b) 115-125-135-145

  32. bbg
    1) 42,5kg
    2) 60kg

    HBBS – 72,5 82,5 87,5kg
    FS 55 60 62,5kg
    4×10 close pushups

    3×8 pullups (2nd set with 5kg – only 6 reps)

    MFS – 274

  34. BBG:

    1) 2RM Hang (Top of knee) Clean and Jerk : 255#
    2) 3×2 @ 245# Missed first set 2nd rep. Dropped down to 240#, finished off.

    Strength:
    HBBS – 1×8@245#, 1×8@265#, 1×6@300, 1×6@320#. No misses, first time! Wuhoo!
    FS – 1×5 @ 235#, 250#, 275#, 285#. Missed 4th rep of last set.

    Conditioning:
    Round – Airdyne Calories, PU + TTB, Deficit HSPU
    I – 9, 10 reps, 5
    II – 12, 10 reps, 3
    III – 15, 10 reps, 3
    IV – 12, 10 reps, 2
    V – 15, 10 reps, 3
    VI – 15, 10 reps, 3
    VII – 15, 10 reps, 5

    93 Airdyne Calories, 35 PU + 35 TTB, 24 Deficit HSPU’s.

    *No rope. Subbed 5 Pulls ups & Toes To Bar instead.
    *Deficit HSPU done with a 45# + 35# plates.

  35. BBG:
    Tweaking oly’s technique lately so kept it light.
    1) 135# triple. 3×3 @ 135#
    2) 175# doule. 3×2 @ 175#

    HBBS: 265#x6, 280#x6, 300#x6x2.

    Strength:
    Narrow Grip Bench:
    135#x3
    155#x3
    175#x3
    185#x3

    Conditioning:
    Did training with team for an upcoming comp.
    “Team Jackie AMRAP”
    300m Row
    21 Thrusters (65#)
    15 Weighted Pull-ups (10#)

    *Members take on a station of their choice, members must rotate per round, 1 person working at a time.

    Did 2 300m rows : 0:52 & 0:54 split.
    Did 3 sets of pull-ups. All unbroken.
    Did 1 set of thrusters. Unbroken and felt like a PVC pipe.

    TOW. Best. Programming. Ever. I’ve never felt this good about my metcons ever since I started doing CF.

    http://outlawway2.wpengine.com/2013/08/15/130816-2/

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