Well, you’re not gonna believe this, but Melbourne is completely sold out. It will be our only date in Australia on the February swing. We’ll try to make it back to Oz later in ’14.
When does AFL season start?
Nick Wall – 30# Med Ball. TOW – AFG.
Happy birthday, Poppa.
WOD 130823:
Compare to 130726.
BBG
- Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
- Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
Strength
1) HBBS: 1X5@70%, 3X4@80%
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) @ 70% of Max from 130816 – 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) 3XME Strict Tempo Suppinated Pullups (3 count pause with chin over bar) – rest 60 sec.
3b) 3X15 Reverse Hypers – heavy but fast, rest 60 sec.
Poppa Nation
AFL season kicks off the end of March, come down to Tassie in April.
27/170#/5’9″/M/CenEast
4/3/5
Did squats first then BBG due to gym constraints.
HBBS: done. Off of 320#.
FS: done. Off of 260#.
CGBP: done. 165# off of 205#.
3RM Sn @ blocks above knee: 115/125/135# (0 PR)
3×3: 3/3; 1/3; 3/3 – felt out of sorts with the snatch today.
2RM C&J @ blocks above knee: 185/195# (0 PR)
3×2: 6/6
Rest: DND
1) 225
2) worked up to 255 and just felt sloppy and tired so stopped there
S1) 305-325-325-325 (failed to follow instructions, 5 reps all sets)
S2a) 205-225-245-245
S2b) skipped (elbow … or lazy)
S3a) 6-6-6-6 (C2B)
S3b) done with 10# dumbbell between feet
#TheOutlawWayAfghanistan
#MadeTOWpost!!
+1
Nice ball…one of those 5’s probably would have caught me on the chin.
M/37/210
Snatch -155
http://youtu.be/EoVQeiWa8mo
Trying to force myself to drop in bottom.
No c/j
Backsquat off 425
FS off 344
Close grip 185
Pull-up 6-8
Reverse Hyper – 90
1) 205
2) 245
3a) 15, 13, 10
Just wasn’t feelin’ it today. Not a morning lifter at all. I skipped a few things.
BBG:
1) 135# (up 20# from last time)
2) 175# (up 20# from last time)
S:
1) 265, 300, 300, 300#
2a) 185, 200, 215, 215#
2b) 130#
1) Worked on my form at low weight
2) Worked on my form at low weight
S1) 16, 180, 180, 180
S2a) 115, 125, 135, 135
S2b) 155 (my wrist hates CGBP)
S3a) 4-5-4
S3b) first two sets no weight, last set done with 10# dumbbell between feet
Also worked on butterfly pull-ups (which were only possible due to me wearing my first pair of CrossFit shoes!!!)
#TheOutlawWayAfghanistan
#NewKicks
Bbg: 1) 175- same as last but no misses
2) 1@ 225 – did last 3 @ 215 with no misses
Strength: 1) off 350
2a) off 260
2b) 160
3) PU- 8,7,7
snatches 160 (-10)
c+j 205 (-5)
rest day today had to be tuesday. i can feel it throwing my whole rhythm of work and recovery off so thats probably why my #s are down from 130726
hbbs(405)
fs(320)
bench 165
rev hypers-band
tempo chinups-11,7,7
BBG
1) 105
2) 135
Strength
1) 170-190
2a) 135-145-160
2b)95
M/26/190
1)135#(+30)
2)185#(+20) jerk finally felt fast and strong.
Strength
1)off 265# (all felt strong)
2a)off 215#
2b)115#
Tempo chins 5/5/5(wanted six but didn’t make it)
-I feel PRs tomorrow. Excited to move big weight
BBG: dnd. Right arm still mangled from Wed.
Strength:
1) HBBS: 195 – 225
2a) Front Squat: 150-165-175-175
2b) 135.
3a) 4-3-3
3b) 3X15 of swiss ball on top of bench hyper thingys. Really wish I had a hyper machine.
M/35/156/5’9″
BBG
1)102, up 12
2)125, up 30
Strength
1) done off 300
2a)done off 185
2b) 100, been doing dips lately no CG bench records
3a)7-6-5
3b)BW-10-BW
3/8/6…poor diet = poor recovery
BBG:
1) 135
Strength:
1) Off of 315
Did a few light sets of CGBP
Just beat down today.
BBG:
1.) 205 ~ 85% (+5) ~ (1/3, 3/3, 2/3)
2.) 230 ~ 84% (-5) ~ (2/2, 2/2, 2/2) 240 ~ missed jerks
Strength:
1.) 220×5, 255x4x4x4
2a.)180×5, 195×5, 210x5x5
2b.)130x8x8x8x8
3a.)9, 7, 7
3b.)90, 90, 90 ~ jerk block reverse hyper
M/19/189
1) 175 (+10)
2) 235 (+20)
S1) off 405
S2a) off 315
S2b) 165
S3a&b) ran out of time
Probably the best form I’ve had since starting Hatch, no more duck feet
BBG
1) 185, bad snatch day no misses tho
2) 275 good c&j day
Strength
1) 325, 370, 370, 370
2a) 235, 255, 275, 275
2b) 175
3a)7,7,6
3b) no reverse hyper
BBG
1. 155
2. 185
Strength
1) based on 285
2a) based on 275
2b) 155
3a) 10, 7, 8
3b) done black band on ghd
BBG:
1) 185#
2) 265#
Strength
1) 295, 315, 315, 315#
2a) 205, 225, 245, 245#
2b) 165# all sets
3a) done
3b) done
HBBS – 295, 335# for 3 sets
1) snatch triplet:125#. Then did singles and had couple Times overhead 145#, just lost balance to go up :/
10×5 jerk work with empty bar for the technique.
2) 135#. Too tired.
Strength:
1) 170/195#
2. à) 125/135/145/145
B) 4×8@110# (relatively easy)
3. Did not do….wrist bother too much and no reverse hyper machine. Did instead 3×15 ring t2b.
Strength:
1) 230/260
2) 165/180/195
2b) 115
3a) 10, 11, 9
3b) Banded GHD’s
39M/192#
BBG: dnd
strength:
1) 225#x1/255×3
2) 165#x1/185#x3
2b) 185#
3a) 6-8
3b) 20#
BBG:
1) 155lbsx3
2) 205lbsx3
Strength:
1) 230/260
2) 170/185/205 (did this not as a b work)
2b) 155, (did on the minute 5 thrusters at 135 then even minute bench, just to fool around i guess)
3a) 7/5/5
3b) subbed Romanian dead lifts @185lbs
1) 95 (-510)
2) 140 (+5)
Hbbs off of 215/FS off of 180
105&4/3/2/4
1) 205
2) 250
Did triples. Pissed when I reread it. Squats
Done
Bench: 185
Pull-ups: 12-9-9
2/6/2
1) 65kg (-5kg)
2) 80kg (same as last time)
3) off of 285
4) off of 235
5a) 6,5,4
5b) subbed weighted back extensions; +25, 45, 45
BBG.
1. 205 205×3
2. 280 280×3
strength
1. 290 3×4@335
2a 225 230 250 250
2b. 185×4
3a. 11 11 12
3b. done
BBG:
1. 115#
2. 145#
Strength:
1. 155, 180, 180, 180#
2a. 130,140, 150, 150#
2b. 105#
3a. 5, 5, 5
3b. 20#
BBG
1) 170#
2) 215#
Strength
1) 245, 275, 275, 275
2a) 185, 200, 215, 215
2b) 150 across
3a) 15, 13, 11 (been a LONG time since I did these)
3b) Done
BBG
1) 160
2) 205
Strength
1) 235, 268
2a)165, 178.5, 192.5
2b) 162
3a)10, 8, 7
3b) green band on ghd
TheOutlawWayOkinawa
F/49/160
BBG
1.) 113#
Family emergency, had to leave the gym…
M/17/155#
BBG:
1) 155#
2) 195# (did 185# for the other three doubles)
Strength:
1) 210-225×3
2a) 145-160-170×2
2b) 165#
3a) 11-12-11
3b) GHD raise
BBG
1)
2) 205
Strength
1) Based off 335 no fails
2) Based off 260 no fails
BBG-
1) 47,5
2) 60
HBBS
77,5 87,5
FS
55 60 62,5
4×12 close pushups
pullups 6-4-4
MFS – 164
BBG:
1) Snatch from top of the knee triple : 175#
2) Clean and jerk from the top of the knee double : 225#
Strength:
1) HBBS : 1×5@265#, 3×4@300#
2a) FS: 1×5@195#, 1×5@215#, 2×5@235#
2b) Close grip Bench Press : 135#, 145#, 150#, 155#
3a&b) Skipped. Not in the mood for strict PU & GH Raise.
Conditioning:
*Box WOD
A. 10 mins to find a heavy complex:
2-position (ground + hang) Power Clean + Jerk : 245#
B. EMOTM x 5 minutes
1 complex @ 80% of weight lifted in part A. : 185#
Metcon:
For time : (12 minute time cap)
21-15-9
Hang Power Clean (135#/95#)
Box Jumps (24″/20″)
Time : 3:46 rx’d.