Here it is, boys and girls. The Para Bellum Series, at…
Outlaw CrossFit
Mar 28th – 30th, 2014
Alexandria, VA
CLICK HERE to register.
WOD 131030:
BBG
1) 3X3 Snatches + 3 OHS @ 80% of 1RM Snatch (complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
2) 3X1 Power Clean + 1 Front Squat + 2 Push Jerks @ 75%-80% of 1RM Clean & Jerk – rest 2:00
Strength
1a) 4X7/13 Front Squat/Back Squat @ 94% of weight used on 131028 – rest 60 sec.
1b) 4XME Weighted Ring Holds (toes even with rings, hold extended Push-Up position, load with plate/s on the upper back) – heaviest possible for minimum :45 hold, rest 60 sec.
Conditioning
3 rounds for time of:
100 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#
Ouch!
Pretty stoked. About this workout. Bit sucks i need a buddy to load the weight
Spencer’s post says 94% of Day 1 for squats. I interpreted that as day 1 of the cycle since it’s his baby. Clarification?
@Greg – No, it’s 94% of what you used on Monday, October 28th.
BBG:
1) 148#
2) 180# (missed second jerk on last two sets)
S: (only completed 2 sets)
1a) 202#
1b) 20# for 1 min, 40# for 1 min
1) 215
2) 265 (just 1 jk)
A) 225
B) 90
Cond) 11.45
#TheOutlawWayAfghanistan
Felt great today.
BBG:
1) 150 for three sets ( this was tough, but i liked it)
2) 180 for one set, last two at 190 ( push jerk is feeling less awkward)
Strength
1a) Squats @ 155
1b) buddy wanted me to bench with him so i narrow gripped up to 200×8
Conditioning:
13:54 rx’d
The plastic covering on my rope is broken and keeps getting caught on my shoes, I was lucky to string together like 15 double unders at once.
BBG:
1) 192# (couple missed snatches, no failed OHS)
2) 225-235-240#
Strength:
1a) 220# (had to break-up the last set of HBBS)
1b) 3×45#; BW
Conditioning:
15:43 – snatches were easy, everything else felt like it was being done in quicksand
BBG:
1) 75kg
2) 85kg
Strength:
1a) 195#
1b) Handstand Holds: 60s, 45s, 32s, 35s
WOD- 14:09 Rx
1) 105, 95, 95
2) 155
A) 145
B) 45, 55×3
Cond) 14:07 w/ 95# and 125 singles
#TheOutlawWayAfghanistan
BBG:
1) 175
2) 205
A) 195
B) Nobody to help with weight so did bodyweight
Cond: Ran out of time and after the squats I dont think I would have possibly had the energy. Will try to get back in later today or tomorrow on our rest day.
Anyone else just STARVING all day during this squat cycle. I literally think I could sit around and eat all damn day.
Yup.
Yeah, famished and tired lol
+1
1) 180
2) 215
FS/BS 175
No time for conditioning. Did some DUs though. Next week will be back to 100%.
BBG:
1.) had to operate at ~75%. Snatches have been off this week. Lacking extension and speed
2.) @80%. No misses
Str:
1a.) @205#. No misses
1b.) 35# x 45secs/45# x 50secs x 2/45# x 45secs
Cond:
Later
*can’t recover lately. This cycle is killing me. Need to fit more sleep in somehow
Cond:
12:30
First DU’s UB. Burpees were eh. Snatches were singles
BBG: 95-97.5-100Kg
Strength: 97.5Kg
Cond: skipped
M/37/205
So Army PT test today. Push-ups and sit-ups maxed. Ran the 2 miles in 13:30. Pretty happy with that since only 2 guys outran me and I doubt the could back squat the bar. Outlaw is amazing !! Gonna try and get the BBG and squat work this afternoon. Can’t puss out of the squat pain!!
Crappy day felt sluggish ,quads are sore as fuck! Lol
1) worked at 65-70%
2) worked at 60-70%
1a)2 sets done
1b)2 sets done
Worked on double Unders
*Needed to recover today
bbg
1)205
2)240
str
1)220
1b)n/a
cond
tomorrow no time
cond
on pace to keep up with the sub 12 folks when a rope break disaster hit in the middle of the second set of double unders
13:37
BBG)
1)185, no misses
2) @80%, no misses
Strength
1) 225, ub
2) 225me close grip bench…nobody to add weight
Cond: 12:17Rx
M/18/160#
BBG:
1) 145#
2) 195#
Strength:
1a) 170#
1b) 90#
Conditioning: 13:35 w/ 95#.
1) 195
2) 235 – clean and fr. squat were cake, push jerks kill me
Condition – 13:51, this beat my ass! I can feel it in my soul haha
BBG
Light work w/ jacked up wrist.
Strength
1a. 205#
1b. 0#, 15#, 25#, 35#
Conditioning
11:24
BBG:
1) 145
2) 175-185
-I like these kind of complexes, hope theres more.
Strength:
1a) 190
1b) All by my lonesome…did 4×5 weighted ring dips+ME: #35+29 strict
Conditioning:
14:28…gross
bbg:
1) 125#
2) 142.5-147.5-152.5
strength:
squats 130#
skipped holds
did outlaw cf conditioning with 95# power snatch 75% of 1rm 12: 40
Conditioning:
11:47
Splitting the conditioning to the afternoon has been working so far even with lack of a warmup
BBG:
1.) 195 ~ (2/3, 3/3), (3/3, 3/3), (2/3) (1/3 pissed off did it again 3/3)
2.) 220 ~ 85% ~ (3/3)
Strength:
1a.) 195 ~ 80/80
1b.) 45 ~ 45 sec
Conditioning:
12:46
snatches 165
c+j 205
squats 220
ring holds 45#, 1min each, ooh thats new. i like it!
con-14:04
woulda been nice if i could have done this hours after all that squatting but time was not on my side today
BBG:
1) 175
2) 175
Strength:
1) complete.
2) 45#
Conditioning:
17:52. Felt like I had lead in my shoes. No rest between bbg strength and conditioning. Fml. Dead legs. Snatch sets 3-3-1 slowwwww DUs
155 bbg
195
195 squats
Skipped b I was too dumb to understand
15:34 RX not too bad
2/2/2
27/77kg/5’9″/M/CenEast
3×3 Sn/OHS Complex: 145# 3/3
3×3 PCln/FS/PJx2: 175/180/185# 3/3
FS/HBBS: done @ 170#
4xME Hold: 45# for 60 secs
Conditioning: DND. Would have just been going through the motions. Worked on pistols instead…
1) 105 felt so heavy..
2) 145 felt great
3a) 120 each set felt better (not easier) than the last….
B) 25# 60, 65, 60, 45sec
m/35/5’8″/180lb
BBG
1) 155-155-155
2) 190-195-205
STR
1a) 180-180-180-180
1b) 25-25-35-45 (did in push up position, no rings)
COND
14:19
Bbg: 1) 165
2) 200
Strength: 1a) 175
1b) ME ring push ups- 25,20,15,15
1. 185
2. 235
3. 205
3. 45
4. 11:16
1) 135
2)175
3)
A: 185
B: no rings. Push-up hold with 90#
Cond) 16:50
BBG:
1) 115#
2) 140#
Strength:
1a) 141#
1b) 35#; 60, 50, and 45 seconds
Conditioning
14:43
Snatch: 2×155 @75% 1×165 @80%
CJ: 2×205 1×225 no push jerks (shoulder pain)
Squats: 220
Close grip bench: 4×5 @185
Snatch: 170
CJ: 215/210/210
Squats: 185
Ring holds 45 sec
Conditioning:
13:11
BBG
1) 135. went well
2) 160. also went well. knock on wood, very little pain in my right arm during cleans.
Strength
1a) 165. went poorly, although unbroken
1b) No rings. held in PU position. BW x 45 sec each set
Conditioning: dnd. might do some burpees between houses while trick or treating with the kiddos tonight 🙂
WOD 131030:
BBG
1) 3X3 Snatches + 3 OHS @ 80% of 1RM Snatch: 175, did singles with snatches held the last to OHSquats
2) 3X1 Power Clean + 1 Front Squat + 2 Push Jerks 210,210,215
Strength
1a) 205,215,225.
1b) Done
Conditioning: Tomorrow
Conditioning: 11:46
3 rounds for time of:
100 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#
Did this all today (Thursday) since I was sick yesterday…
BBG
1) 205#
2) 255#
Strength:
1a) 225#
1b) 70# wore 2×35# vests
Conditioning:
12:21 (pretty drained from being sick)
Snatch/OHS: 170#
Clean/Squat/Jerks: 210# Jerks felt heavy
1a) Done @ 185#
1b) All @ 45#, thhese got hard
Cond:
Did one round in 4:45, very little sleep previous night.