Spencer Arnold: I Caved
Elisabeth Akinwale: Look Where There’s Inspiration
WOD 131102:
BBG
5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% – rest 60-90 sec.
Strength
1a) 3X5 Tempo Front Squats (3 counts down, 3 count pause in bottom, 3 counts up, no pause at the top) @ 70% – rest 60 sec.
1b) 3X5 Push Press – heaviest possible, rest 60 sec.
Conditioning
“Jackie”
Row 1K
50 Thrusters 45#
30 Pull-ups
For time.
Does anyone know the name if the 7/13 squat program we’re doing? Thanks
the “Welcome to Hell” cycle
the 7/13 cycle
Yep it’s literally the 7/13 cycle. Like 5/3/1 but on steroids.
It is like 5/3/1, only difference…I don’t remember wanting to lie in a corner in the fetal position when finishing…
The only workout that makes me audibly groan and say not again whenever I see it.
I thought we had labeled it “the go fuck yourself squat cycle”
+1. That’s what I’ve been calling it in my classes.
BBG.
Just focused on technique.
Strength.
1a: 100kg
1b: 90kg
Jackie:
5:59 first time ever I did Jackie.
1) 265
a) 225
b) skipped due to elbow (just couldn’t lower it back down with out elbow screaming)
Cond) 6.04 (used a ton of icy hot, did first 10 pullups, elbow screaming, audible pop, final 20 reps, will know more tomorrow!)
#TheOutlawWayAfghanistan
1) 175
a) 205
b) 155
Cond) 7:48 not sure on my last jackie time.. I need to get better on the rower my arms were full of blood and not working out for me.
#TheOutlawWayAfghanistan
1) 155
S1a) 155
S1b) 135X1, 145X2
C: 8:42 (PR since it was my first attempt at “Jackie”)
#TheOutlawWayAfghanistan
1) 245 (this is more than 80% but felt pretty easy. 7/13 squats paying off on getting out of the hole with ease.)
1a) 205
1b) 205
Cond: 6:15. First time ever doing Jackie. Rower and thrusters were fast but I was too slow on the bar. I think I could shave 20-30 seconds off this if I could get to where I can hit those pullups UB.
1) 225
FS 205
PP 185
Cond did a partner thing. Thanks CF Deep for letting me drop in this weekend.
+1
BBG:
1) 240 – no misses
Strength:
1a) 235
1b) 185-195-200
Conditioning:
7:39 – 3s PR but expected a lot better.
210 complex
210 tempo
205 pp
10:02 RX 🙁
arms feel like jelly
3/3/3
yesterday’s snatch complex: 80 kg
clean complex: 92,5 kg
Cond: 6:03 (35 sec PR)
1) three sets at 195, two sets at 205
2) 185 tempo squat
3) 175 push pressx5
Jackie: 6:59 ( my first jackie, slowed down on the pullups and went 10-10-10. nice work everyone!)
Was on vacation last week so did snatch and clean today for BBG
Snatch: 165, 170 for 4 reps
Clean: 215 for 4, 225
1a) 235
1b) 185, 195, 195
Jackie: 7:59
First timer
BBG:
1) 94kg
Strength:
1a) 205#
1b) 175#
WOD- 6:34 Rx
BBG:
@210#. Felt light and fast. No misses
Str:
1a.) @215#. Sucked. No misses
1b.) up to 205#. For 4.5 reps
Cond:
7:07. Thrusters sucked. No legs. UB on pull ups tho
Clean complex – 245×2 bumped up weight to 255 for last 3
1a – 245
1b – 185
Conditioning – 6:00 – this was a lot harder than I remember it being last time.
BBG:
1.) 220 ~ 10/10
Strength:
1a.)210 ~ (x3fx2, x3fx2, x4fx1) this owned me, could not maintain the front rack on the way up
1b.)185 – to blocks
Conditioning:
6:34 ~ UB could be faster on Thrusters ~ 1st time
BBG:
1) 180#
1) 140 felt light loved it
2A) 130
2b) 135
Cond- 7:41 first time doing jackie..paced the row too slow and broke too many times.for thrusters. Pullups 3 sets of 10 butterflied
M/18/160#
BBG:
1) 195#
Strength:
1a) 185#
1b) 165#
Conditioning: 7:58 Rx’d
BBG:
1) 180-190
Strength:
1a) 195
1b) 165, 175, 185
Conditioning:
6:54
-First time doing a legit “Jackie”. Had to break pull-ups, always lose rhythm after like 10-15.
BBG: 215/215/217.5/217.5/220#
1a) 215# (this clearly taxed me more than I thought)
1b) 165/175/185 (could and should have gone heavier)
Conditioning:
Touche Rudy, you build me up, and Jackie broke me down
7:29 (65 seconds slower than pr, thrusters were spicy)
1)CJ complex: 225 no misses.
A) 235 fuck these
B) 185
3) 7:23 (think it’s a pr. Maybe. Thruster probs…)
BBG
205 – No Jerk
Conditioning
6:19 – First timer. Think I gamed the row a bit too much not knowing how the thrusters were going to feel. UB on pull-ups.
BBG: 140#
Strength
1a) 150.5#
1b) 125#
Conditioning: 9:03. Could have gone faster on row and thrusters I think.
bbg
1.) 255
2a.) 232 these kinda suck
2b.) 200, 220, 232
cnd
DND (Hip flexor)
bbg) 5×1 at 150#
2a 3×140#
2b 145-150 failed on the 5th-145
conditioning: dnd
BBG:
200#
Strength:
1a) 175
1b) 145
Cond:
Tomorrow
BBG
5X1 Snatch Deadlift+ 1-low +1 hang (155, 165, 175, 185, 185). Missed hang on 175
5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk – 205, 205, 215, 225, 225 -Missed hang on second 225
Strength:
1a) 3X5 Tempo Front Squats : 205, 215, 225 (supposed to be at 245)
1b) 3X5 Push Press – heaviest possible, rest 60 sec. (155 just got through it, way low on weight/shoulders smoked from this week)
Conditioning: Didn’t do Jackie wrote my own today to work on some continued weaknesses. Want to do Jackie again soon/my regional team time split was 5:58 I think I can beat that now with a smarter pace on the row.
Cond: Did an air-dyne ladder down w/muscle-ups and hspu’s
Bbg
1) 255, no misses
2a) 240
2b) 225 but then dropped to 205
Cond: 6:43rx, went 30-20 on thrusters and 10-10-10 on Pu…gotta better both those. I want to get Jackie in under 6
BBG: 1) 205
Strength: 1a) 185
1b) 185
Clean Complex @ 210#
1a) 195# — this killed me, no need for a 3-count on the way up, thats just how long it took. had to break up the last set
1b) 175, 185, 185
Cond: 7:35
BBG
#190. No misses
1a. #195. These are hard
1b. #165/#170/#170
Jackie: 8:17. Almost 1 min better than last time.
BBG
185# no misses
1a. 175# no misses, felt really good
1b. 145#, 160#, 165#
Jackie: 6:56. 3:30 row crushed me, thrusters went: 25, 15, 10. Pullups: 15, 5, 10.
BBG : 145/ 4×150
Was switching between push press and split press to work on push press.
Strength: a) 140# (started with 160# but around 4th rep started getting heavy and shoulder started hurting as hell. Decided do lighter but do it )
B) 105#. Planned to go for 135-145# but too risky for a moment.
Conditioning DND.
This apparently didn’t get posted because I changed my title…
27/77kg/5’9″/M/CenEast
1/1/1
5×1 @ 80%: done. 190#, off of 235#.
3×5 Tempo FS: done. 180#, off of 260#.
3×5 PP: 145/150/155#
Jackie:
6:28 Rx. 0:21 second PR from 20130606 (Prior to Outlaw). UB on Thrusters, PUs went 11/9/5/5
1) Off of 160kg
2) Done at 225.
3) Up to 205
Jackie:
6:35rx (done in a globo gym)
BBG – 190#
Str 1a) 180#
Str 1b) 165, 170, 175#
Cond – 11:57
Either something was off for this one, or the BBG/strength program is really hitting me hard (or both), because I had absolutely nothing left to give “Jackie.” Last “Jackie” was 8:55; today was pretty pitiful.