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.
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.
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
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)
BBG:
1) 185#
2a) 155#
2b) 185#
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
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!!!!
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” !!!!
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)
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
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
39M/190#
BBG:
1) 185#
2a) 155#/155/175/175
2b) 185#
cond: DND. Same as Army gas guy, PT test tomorrow morning
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.
Thank you
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
Never mind. I’m an idiot, and I should feel like one
I don’t know, but I did 3pp, followed by 1pj, and 1 split. It sucked
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
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
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
BBG: 100Kg
Cond:
3:04 (1:36)
4:09.3
3:21 (1:37)
1:51.1
1:24
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
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
jerk complex 195
pendlay rows 145
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
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
BBG
1) 135
2a) 185
2b) 145
Conditioning: later
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
“fastest 2 Mississippi ever”
Same.
BBG:
1) 215#
2a) 185#, 205#x3
2b) 185#
WOD- 3:02/3:30/3:27/1:42/1:28 Rx
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
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
1) 245
Conditioning – had to use a treadmill so could run like I wanted
800 – 2.52
1000 – 3.33
800 – 2.55
500 – 1.42
400 – 1.18
M/18/160#
BBG:
1) 195#
2a) 155#
2b) 245#
Conditioning: Done.
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
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
BBG: 1) 205
2a) 220
2b) 185
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
BBG:
200×4, 185
Strength:
A) 185×1, 175
B) 155
Cond:
Just runs…no rower
bbg) 150# made all
2a) 125#
2b) 125#
conditioning:
3 800m runs
3:17
3:15
3:25
1) 165 Done at 80% of 205 All complete no fails
2a) 165, 170, 175, 180
BBG:
At 280
2a 205
2b 155
Strength (Caught up on yesterday)
Squats at 275#. Terrible.
Pull ups at 25#. Too light.
Cond:
Catch up tomorrow.
800 – 2:49
1K Row – 3:33
800 – 2:43
500 Row – 1:45
400 – 1:15
I think a slug beat my 800 time.
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
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
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
Rudy, are you still selling outlaw bumper plates or was that a one time run?
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
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.