131029

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We are proud to announce that the next Para Bellum Series date we’re adding to the roster will be right here (the DC Metro area), at Outlaw 1A, a.k.a. Outlaw CrossFit. The dates are March 28th-30th, and the registration link will be up with tomorrow’s post.

20130906-222856

Work of art…

WOD 131029:

BBG

1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% – rest as needed
2a) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
2b) 4X4 Tempo Pendlay Rows (2 count pause at the top) – heaviest possible, rest 60 sec.

Conditioning

For time:

Run 800m
Rest 3:00
Row 1000m
Rest 3:00
Run 800m
Rest 2:00
Row 500m
Rest 2:00
Run 400m

Notes: The first 800m Run/1000m Row should be treated as a PR attempt. Do not pace these to have “something left in the tank” for the subsequent efforts.

48 thoughts on “131029”

  1. M/27/170#

    BBG
    1) 243# Done
    2a) 230#
    2b) 179#

    Conditioning
    800run – 2:43
    1000mrow – 3:38
    800run – 2:59
    500mrow – 1:43
    400mrun – 1:30

  2. BBG
    1. 185#
    2a. 135# (Wrist)
    2b. 135#

    Conditioning
    800 – 2:28
    1K Row – 3:47
    800 – 3:00
    500 Row – 1:54
    400 – 1:10
    Total Time: 12:19 (Excluding Rest)

  4. 1. Doubles at 205# wrist
    2a. 185# wrist, going to the another few days off of heavy overhead
    2b. 185#
    Conditioning:
    2:36 (11 sec PR even before surgery!)
    3:36
    3:00
    1:44
    1:14

  5. BBG: 185

    Did Spencer’s RDL’s @ 225

    2a. Later
    2b. Later

    Conditioning: Didn’t time the runs but row’s were all around 1:40/500 pace.
    Really like this type of conditioning. Keep it coming!!!!

  6. M/37/205
    BBG
    225 – Really tried to focus on getting the bar into the pockets and also exploding from the high hang.http://www.youtube.com/watch?v=1AoUDaPApmI&feature=player_detailpage

    175- Played with a wider grip to see if faster. Since we ae focusing on jerk over the next couple months, figured this would be the time to get my position and form dialed in.

    Metcon- Army PT test tomorrow AM includes a max effort 2 mile run, dont wanna blow it out today and be wrecked for tomorrow. I know I am a vagina, buy I am also almost 40 gotta be smart about my work rest cycles. So in the words of many bloggers on this site “do whatever the fuck wanna do” !!!!

  7. BBG:
    1) 195 ( 80% of 245)x 5 sets across with 90s rest.
    2a) 180
    2b) 185

    Conditioning: 13:20 total working time. Runs were were slow and rows were good. I actually Pr’d my 500m row at 1:36 (-7 second pr)

  8. BBG:
    1) 240# (no misses)
    2a) 185-205-215-220#
    2b) 205# across

    Conditioning:
    800 Run – 2:38
    1K Row – 3:21
    800 Run – 3:27
    500 Row – 1:47
    400 Run – 1:22
    Total Working Time: 12:40

  9. 1) 265
    a) 185-205-215-225
    b) 225
    C) 3.15* / 3.26 / 3.18* / 1.38 / 1.31*
    *no 1/4 mile track in this country, 800s where 200m out and back twice

    #TheOutlawWayAfghanistan

  10. 39M/190#
    BBG:
    1) 185#
    2a) 155#/155/175/175
    2b) 185#
    cond: DND. Same as Army gas guy, PT test tomorrow morning

  11. Question for anyone willing to help: I’m having a little trouble keeping my torso upright when i catch the snatch. Not sure what the issue is. If it’s flexibility or a weak muscle group. I think i could gain 15# on this lift if i could get into a better position. I’ll do whatever i need to. thanks!

    • From my experience, it’s usually an issue of the bar being too far in front (a result from pulling to early and not from the power position). Your only hope to make a lift with that bar path is to poke your head through and fold at the torso.

  12. Let the flaming begin…

    On 2a.) does one set consist of 3 Push Press + 1 Push Jerk + 1 Split Jerk? Or is it 1 Push Press + 1 Push Jerk + 1 Split Jerk

  13. 1) 150
    2a) I may also be an idiot- I did 4 sets of 3(1pp+1pj+1sj)….135#
    2b) 125#

    Cond:
    800run-2:29
    1000row-3:53
    800run-2:48
    500row-1:49
    400run-1:36

  14. 1) 225 – Felt good, could have gone heavier but stuck to %

    2a) Worked up to 225

    Cond:
    800- 2:28
    1000- 3:33
    800- 2:25
    500- 1:43
    400- 1:10

  15. Still no shoulder, so did just conditioning:

    800m. Run: 3:38min
    1000m. Row: 3:51
    800m run: 4:03
    500m row: 1:56
    400m run: 1:53min

  17. BBG:
    1.) @210#, no misses
    2a.) up to 215#
    2b.) up to 185#

    Cond:
    2:44*
    3:35
    3:25*
    1:47
    1:31*

    *no track on the runs. Ran my box’s routes so they’re approximate distances. I’ll call the first 800 a ~20 sec PR

  18. cleans 205
    conditioning
    2:50- no PR on record but i’m sure that beats whatever i used to do
    3:33- no PR on record but i was still feeling the 800m run
    3:08
    1:41
    1:19
    jerks and rows later

  19. BBG:
    1) 140#
    2a) 125#
    2b) 125#

    Conditioning:
    Run 800 – 3:18
    Row 1,000 – 4:04
    Run 800 – 3:34
    Row 500 – 1:55
    Run 400 – 1:35

  20. BBG:
    1.) 225 ~ 15/15

    Strength:
    1a.)195, 205, 215f, 215
    1b.)155, 155, 155x3f, 145

    Conditioning: Runs included some stops and goes
    3:18
    3:30
    3:27
    1:43
    1:36

  22. bbg
    1)255
    1a)225 across, last set was 3 pp, drop, pc + pj + sj, despite my shitty split jerk, all other oh numbers on the rise
    1b)225 across, um, fastest 2 Mississippi ever
    cond
    2:33
    3:26.8 PR
    2:57
    1:38.9
    1:17
    *this “new” track we ran is clearly not 400m, I am not that fast

  24. bbg
    255 x 3, 265 x 2
    2a.) 200, 220, 235, 243
    2b.) 165

    CND
    Small Indoor track distances are approximate
    2:43
    3:23 PR
    3:23
    1:37
    1:23

  25. BBG)
    1) 255, hit all of them, had to regrip a few times though
    Strength
    1) 205, 215, 215, 215
    2) 225 for all four
    Cond
    2:55, 3:28, 3:39, 1:43, 1:30…no PR’s but I went for them…tough, need to improve a bit on running but strength has been increasing so win some and lose some

  28. BBG- not allowed to touch any weights till at least Friday cause my shoulder is F’ed…. Bicep Tendonitis… its a ton of fun.

    Conditioning- no pulling. subbed Bike for the row.
    800 – 2:26
    intervals for 4:00
    800 – 2:34
    intervals for 2:00
    400 – 1:04

  29. BBG:
    135# Felt Great
    2a 115 (shoulder iffy)
    2b 155

    Cond:
    800m 2.44
    1000m 4.13 (knee was locking)
    800m 3.21
    500m 1.52
    400m 2.00

  31. BBG:
    1) 180-195 UB
    2a) 165×2, 175, 185 UB
    2b) 155×3, 165

    Conditioning:
    800: 2:56(treadmill, fastest I could go)
    1000: 3:33 (PR? Just got a rower, first 1000m all out)
    800: 3:05
    500: 1:39
    400: 1:18

  36. 1) 265
    a) 185-205-215-225
    b) 225
    C) 3:38* / 3:56(PR for 1000) / 3:45* / 1:52(PR for 500) / 1:44*
    *no 1/4 mile track in this country, 800s where 200m out and back twice

    #TheOutlawWayAfghanistan

  37. m/35/5’8″/180lb
    BBG
    1) 215-215-215-215-215
    2a) 185-185-195-205
    2b) 185-185-195-205
    Cond
    800m run – 2:42
    1000m row – 3:52
    didn’t have time for the rest

  38. Cleans @ 210#
    Press/Jerk Complex: 185# — that was rough
    Pendlay Rows: 185#

    800M Run: 3:10
    Row 1000m: 3:56 (I HATE rowing)
    Run 600m: 2:18
    Row 500m: Skipped because we only have one rower
    Run 400m: 1:28

  40. BBG

    1) 5X1 3 Position Clean: 205, 215, 225×3
    2a) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – 155, 175, 195, 215-missed push jerk on 215
    2b) 4X4 Tempo Pendlay Rows: 185 across-I can’t call them 2 sec. pauses though

    Conditioning

    For time:

    Run 800m – 2:49 (quite a bit off pr)
    Rest 3:00
    Row 1000m – 3:38 (-7 sec)
    Rest 3:00
    Run 800m – 3:18
    Rest 2:00
    Row 500m – 1:48
    Rest 2:00
    Run 400m – 1:54

  41. 1) 135, 185, 185
    2a) 165, 175
    Cond – 3:08 [PR], 3:47, 4:11, 1:47
    Skipped last 400m due to time constraints and because everything after the first 800m was awful.
    Hurtin’ real good today; may need a few days off.

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