130827

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Kevin Simons has been coaching Harrison Maurus for quite a while. He eased him into following the site, and finally gave him a full dose during the last year. On Saturday, in Harrison’s first Weightlifting meet, he qualified—in his age group—for the American Open. He totaled 170kg at a bodyweight of 64kg. He’s thirteen years old.

Harrison Maurus (13 years old) – 100kg Clean & Jerk:

WOD 130827:

BBG

Compare 1 & 2 to 130730.

1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

2) 3X1 @ 90% of max from above – rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength

1) HBBS: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed.

2) Front Squat: 1X5@65%, 1X4 @ 75%, 80%, 85% – rest 2 minutes.

Conditioning

3 rounds for time of:

15 Deficit HSPU 6/4″
25 Pullups
75 Double-Unders

82 thoughts on “130827”

    • Well first of all the 33 seconds of your 38 second video is some sweaty dude prancing around in the garage. Edit your goddamn clips, people.

      For real, your setup needs the most work – fix that and things will be better down the line. Pause this clip when you start your pull. Your back is completely parallel with the floor because your hips are too high and you are literally staring at your toes. So lower your hips, pick a spot 6 feet in front of you to stare at and make sure your chest, facing forward, rises at the same rate as your hips through your pull to the knees.

      Good flexibility in the bottom

      • Lol haha sorry about the leg show too. And thanks man. I’m noticing that now after watching some of MDUSA’s clips

      • “Well first of all the 33 seconds of your 38 second video is some sweaty dude prancing around in the garage. “

  5. Kids blow me away, they’re awesome! At a club meet on Sat my 12 yr old son lifted 40/52/92kg. He’s just gone to school camp so I’ll show him these videos when he gets home Friday. Thanks for sharing the future of the sport.

  6. Selling my spot at the North Kansas City, MO Cert ( Nov 15 – 17 ). $399.00 – normal price. I have been asked to be part of a wedding in St.Louis, MO. That’s a lot of driving in one weekend. I attended Rudy’s camp during the Open in St.Louis. You gain a ton by getting these top quality coaches to help point out where you can improve. Please let me know if your are interested. dmdwerlkotte1@gmail.com

  7. Anyone care to give me some pointers on my HBBS? Been doing LBBS forever, and just now switched to HBBS…this is only my second session actually, and they feel very awkward/uncomfortable…it feels like I get soft and can’t stay tight at the bottom of the squat. Anyone see something I should focus on technique wise?

    • You are starting this squat like a low bar, by pushing your hips back first – don’t. Break first at the knees if you have to – the further backwards your hips travel, the less available tension there is in the bottom position. Keep your ass right under that bar as much as possible and treat this almost like a front squat.

      And get lower. Nuts to floor lower. You’re just breaking parallel right now. If that means lighter weights for two weeks, so be it.
      Torso looks solid though

      • Thank you for the advice! I tried this today, and it felt like a COMPLETELY different movement…felt 100 times better! Angle is a bit different, but you can see the improvement! Thank you

  8. 1) 125kg
    2) 115kg
    3) 120, 130, 147.5, 157.5kg
    4) 90, 105, 112.5, 120kg

    Conditioning later

  10. 1. 155
    2. 140
    S1. 160,180,190,205,225
    S2.125,145,155,165
    C: 17:57 (last set of pullups were assisted with black band, no deficit HSPU)

    #TheOutlawWayAfghanistan

  11. BBG:
    1) 195# (same as last time)
    2) 195# (up 15# from last time)
    S:
    1) 265, 300, 320, 340, 375#
    2) 200, 230, 245, 260#

  12. BBG:
    1) 205#
    2) 185#
    Strength:
    1) 210# 240# 255# 270# 300#
    2) 150# 165# 175# 190#

    Cond – 22:47 Rx

  14. Did strength first just so I could hit my numbers and even then I had to take my percentages off of my 95% 1RM so 385 instead of 405. Still struggled and my CJ numbers were terrible compared to last time as well because of this swap.

    S1) 275-315-335-355-385
    S2) 225-255-275-290
    BBG1) 275 (-20 from last time)
    BBG2) 255
    C) 16:35

    #TheOutlawWayAfghanistan

  15. 1) 215. Ran out of time.
    2) 195
    HBBS: Off 350. Failed 350*1
    FS: Off of 315

    Conditioning later.

  16. Bbg: 1) 235
    2) 215
    Strength: 1) off 350 – felt great!
    2) off 260
    Conditioning: 13:06

    • Crossfit Destin has been friendly to Outlaws, been going there for past couple years on spring break

    • I believe CF Destin is kind to drop ins but don’t know what their Oly setup is like. Last year I dropped in at CF Navarre for a week and the guy let me do whatever I wanted. The flooring was all carpet at the time, don’t know if things have changed. Cool guy though.

    • Spencer, I train at cf battleship. Cheap drop in price and they are outlaw friendly. We are located in Panama City beach though which is about 40 minutes east on highway 98

  20. BBG:
    1A) 295
    1B) 265

    Strength: I’ve been feeling particularly weak with the squat lately. Especially back squat. Based numbers off of 425.
    FRONT SQUATS: stayed with my 1RM of 410 and worked off that. No fails

    Conditioning: 8:51 rx’d

  21. 1) 165# (+5#), missed jerk@170#
    2) 155# (+10#)

    Strength:
    1)HBBS: 170/195/210/220/245(missed)
    2) front squats: 145/170/180/190 . Lost hère as my Max. FS was 205#, but Saturday made 3RM @210#, so based FS off 225# for today.

    Conditioning: 19:53min. Total hell. Made first round hspu RX unbroken, then middle second round got stuck and did all rest without deficit :/

  22. M/27/170# NorCal
    I’m back after a long lay off. One week had the stomach flu and the other a minor hiccup in my shoulder and back. Ready to get after it and have some fun.

    BBG
    1) 260.5#
    2) 235#

    Strength
    Done based off of 350# and 300#

    Conditioning
    9:17Rx

  23. BBG:
    1) 210 (+5)
    2) 190

    Strength:
    1) Off 325 (training max)
    2) Off 275

    Conditioning:
    *standard HSPU, kipping the deficits still eludes me.
    15:28

  24. BBG:
    1) 105 kg (110 kg Jerk fail)
    2) 3x1x95kg no fails

    HBBS:
    1 RM 165 kg
    1x5x116
    1x5x132
    1x2x140
    1x3x149
    1x1x165 (tried 167 instead); @ belt; fail

    FS
    1 RM 145 kg
    1x5x102 kg
    1x4x109 kg
    1x4x116 kg
    1x4x124 kg

    Conditioning: did just one round….07:24 eff you defic. hspu

  25. bbg
    1) 275 cleans felt way off today
    2.) 255
    Strength
    1.) off 415, had to do 405 for last set and still a huge struggle
    2.) off 350

    CND
    Didnt time, used this session to improve hspu, and work on kipping pull-ups (still cant string more than 5)

  26. bbg
    1) 190# (+5)
    2.) 170#
    Strength
    1.) 185-210-220-235-250 (did extra single so didn’t have to make huge jump)- 260#
    2.) 145-165-175-190#
    Cond: 12:10

  27. M/35/156/5’9″
    BBG
    1)140 +5,missed jerk on 145
    2)125 missed jerk on last set

    Strength
    HBBS -done
    FS -done

    Conditioning
    To be continued

  28. Thought I had zero chance of making it through but had no misses on the strength (using 335 and 275 as my % #s).

    WOD kicked my butt (I suck at deficit HSPU) – 17:30ish.

  29. 1) 245
    2) 220
    HHBS: worked off of 425, but did my single at 415 today and called it.
    FS: off of 340, no misses
    Cond: scaled regular hspu
    16:16

  30. BBG:
    1) 295# (missed the jerk at 305# twice)
    2) 265#

    Strength:
    1) 295, 325, 345, 365, 405# (missed)
    2) 225, 265, 280, 295#

    Conditioning: 17:02 Rx

  31. F/49/160

    BBG

    1.)153#
    2.)138#

    Strength

    1.)168, 190, 203, 214, 238(F)
    2.)119, 138, 148, 155.5

    Conditioning

    16:19
    Scaled HSPUs to 0 deficit (level with the floor)

    MFS: 4/5/7

  32. BBG:
    1.) 255 ~ 93% (+5)
    2.) 230 ~ 3/3

    Strength:
    1.) 220×5, 255×5, 265×2, 285×3, 315×1
    2.) 195×5, 225×4, 240×4, 255×4

    Conditioning:
    10:52

  34. BBG
    1) 335 (+5)
    2) 302
    Strength
    – No time today, will make up tomorrow
    Conditioning
    15:42

  35. 1) 337.5 – PR for anything other than a 1RM attempt.
    2) forgot — Oops. Gotta go back tonight, I guess.

    1) Failed on rep 2 of 90%. Stupid.
    2) Done.

    Conditioning – 9:17 with heavy rope.

  36. BBG
    1)285
    300 (failed jerk)
    2) 3/3 at 265
    Strength
    1) 325, 370, 390, 415, 460 (failed twice. Close though)
    2) 255, 290, 315, 330 no misses
    Different conditioning

  37. BBG
    1) 235
    2) 210
    Strength
    1) done off 285. Looking back, probably should have gone for a PR
    2) done off 275
    Conditioning
    15:55

  38. 1) 155
    2) 140
    Strength
    1) 170-195-210-220-245
    2) 145-170-180-190
    Conditioning – used 25# plates for hspu and 18 min cap had 50 du’s left

  39. 27/170#/5’9″/M/CenEast

    1/2/5 – Hammies were sooper tight from the GMs

    Cln Complex: 185/205/220# (+5# PR)
    3×1: 200# 3/3

    HBBS: done. Off of 320#
    FS: done. Off of 260#

    Conditioning: 15:47 Rx
    DHSPUs – definitely took the longest time. Went 5/4/3/3 each round.
    PUs: broken down into 10/8/7 each round
    DUs: broken into 45/30 each round

  40. CnJ- 235 easy peezy, missed the jerk at 250
    HBBS- off of 335, got it done but geeeeeez man-total of 5 misses between 90% and 100% sets.
    FS- based off 285- missed and then made up 4th rep on last set

    METCON- 11:15 ish felt crazy slow- first set UB and barely over a minute….

  41. 1) 90kg (+5kg from last time)
    2) 80kg
    3) off of 285
    4) off of 250
    Cond – 19:43 w/standard HSPU

  42. BBG:
    1) capped at 205- trying to work around tight lower back
    2) 185 smooth n silky
    Strength: performed before BBG.
    1) complete off 380
    2) complete off 300
    Conditioning:
    Not much left here. 20:30 stopped deficit after rnd 1 switched to regionals std

  43. 1) 285
    Did sets at 260 no fails

    Squats off 340
    Fail at 100%
    FS off 315+ 10ish lbs/set
    No fails

    Did other cond without dubz. Calves sore.

    1/5/5

  45. 1) 225lbs 10lbs pr (persistant and I got it!) http://www.youtube.com/watch?v=9A-Rj7l-rjw
    3×1 @ 205, felt like butter!
    230lbsx5,260×5,275×2,290×3,325×1 (fail), tried again and failed really mad…
    Front squats
    185×5,215×4,230×4,245×4
    15:27 not good, everything fast hspu’s really slowed me down. lost intensity, wondering if i should scale with some workouts to finish within the time range that yields a higher intensity.

  47. BBG
    1) 275 (10#PR)
    2)250 no misses
    STRENGTH
    Hatch— missed bs single at 100%
    No misses on fs
    CONDITIONING
    12:27 Rxd

  48. +1 if you’re wondering where Ger Sasser is on the posts? He’s a solid benchmark.

  51. BBG:
    1) 245#
    2) 220#
    Strength:
    1) Off 355#: 250#, 285#, 300#, 320#, 355#
    2) Off 280#: 185#, 210#, 225#, 240#
    WOD- 13:54 Rx

  52. BBG:
    1) 275#, 295 failed the jerk
    2) 255#
    Strenghth:
    1) 335, 385, 405, 435, 485
    2) 275, 315, 335, 345
    Cond:
    17:30-4″ defict

  54. M/18/155#
    BBG:
    1)225#
    2)205#
    Strength
    HBBS: Based off of 325 ( all good except the last lift I used 330 because I’m too lazy to load 325)
    FS: Based off of 295 all good except the last set I hit 2 before absolute failure
    Cond:11:38

    • Also side note on the BBG from some reason every lift past 185# ended up being a power clean not sure how I feel about that

  57. M/22/240#
    BBG:
    1)309#
    2)287#
    Strength
    HBBS: of 440#
    FS: Off of 375#
    Cond:13:51 (All UB except HSPU which were pretty much singles after the 1st round)

  59. BBG:
    up to 280
    255 255 265
    strength:
    BS off 415
    failed 100%

    FS off 355

    conditioning: 9:46rx HSPU sucked after first round

  60. 1) 160 (+5)
    2) 145 (+5)
    HBBS off of 215; FS off of 180

    Cond: around 20?? Some dude knocked my iPad over and it paused at 13:38, sometime during my 2nd rd of DU’s. So, estimating about 7 minutes per round? Globo gym problems…and also, deficit HSPU problems. Ouch.

  61. BBG
    1) 180 5# up from last time
    2) 160

    strength
    1) off of 215
    2) off of 200

    conditioning: did 2 rds 18:40 already had done 3 hrs of bouldering shoulders were trashed

  63. BBG
    1) 255
    2) 230

    Strength
    1) 300, 345, 365, 385×1 then f, 415×0-f. should’ve been 430. Rest was approx./3 min between each
    2) 225, 260, 280, 300 no misses, tough, rest was 2 min.

    Conditioning: Tonight

  64. BBG
    1) 72,5kg
    2) 65kg

    HBBS
    70-80-85-90-100
    FS
    57,5 67,5 72,5 77,5

    different conditioning. can only do strict pullups here, 75 is way to much, did an old CF Football WOD

    MFS – 121 – the extra rest day this weekend seems to have done it’s job.

  65. BBG 1) 135#, 165#, as warm-up
    STR 1) 5, 5, 3, 1 – 215, 250, 280, 315
    Cond – Scaled to 9/15/50, 4″ deficit, 13:21

  66. If we’re feeling hot this day, would you say we should try for a PR squat?
    My training *knock on wood* has been great the past month, so I was thinking of trying to hit a 1kg PR back squat if I’m feeling it this day

  67. BBG:
    1) 1RM 2 Clean Pull + C&J : 255# (+10)
    2) 3×1 @ 235#

    Conditioning: w/ El Chupacabra

    3 rounds for time:
    15 Deficit HSPU
    25 Pull-ups
    75 DU’s

    Time : 12:38

    HBBS : 265#x8, 300#x6, 320#x3, 340#x2, 375#x1(failed)
    Front Squat : Skipped. Legs were dead.

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