To our veterans and active duty members of the military… Thank you for your service and sacrifice. Just know, we are thinking of you on this Veteran’s Day, and every other day.
Vulture CrossFit
Daniel Tyminski
Christine Drankiewicz
WOD 131112:
BBG
Low Hang Clean (2″ from floor) + Jerk: (2+2 denotes 2 UB Cleans, then 2 Jerks) 2+2@60%, 2+2@70%, 2+2@75%, 2+2@80%, 3X2+1@85%-90% – rest 60-90%
Strength
1a) 4X5+3 Good Morning into Clean Grip Push Press + Clean Grip OHS – (complete 5 GM into CGPP, then 3 CGOHS) heaviest possible, rest 60 sec.
1b) 4X4 Tempo KB Incline Batwing Row (5 counts up, 2 count pause, 5 counts back down) – heaviest possible, rest 60 sec. DEMO VIDEO
Conditioning
5 rounds of:
2:00 to complete…
400M Run
ME MU in the remainder of the 2:00
Rest 1:00,
Did this today. Been picking and choosing conditioning.
Weightlifting – Outlaw Barbell’s AO prep
Conditioning
1:23 – 6
1:28 – 5
1:29 – 5
1:33 – 4
1:40 – 5, over time
BBG:
1) 135, 158, 170, 180, 192# x3
Thank you Rudy for the shout out to all our brothers and sisters serving and who have served. Everyone of them “signed a blank check payable to our country for an amount up to and including their very lives.” Let us not forgot those that made that ultimate sacrifice EVER!
BBG) did 2 x (1+1) cause I cannot lower the jerks but still maintained percentages
195-225-245-265-275,285,295x1CN
1a) 135-145-155-155
1b) 70s x 5 reps
Cond) 25 reps
#TheOutlawWayAfghanistan
BBG:
180-210-225-240-255-265-275(1 clean)
Strength:
1a) 135-135-145-150
1b) 35-44-44-44
Conditioning:
21 MUs (mid-20s and snowy, so subbed 300m row for the run)
Thanks Rudy!!! Ditto what Nick said!!!
BBG) 110, 125, 135, 145, 160
1a) 95
1b) 55s
Cond) Still working on MUs so did strict pull-ups and only got 7
#TheOutlawWayAfghanistan
#BagramOriginal
1) 135/160/170/180/205(slow)/195/195
2)
A: 95/95/115/115
B: 40/30/30/30
Cond) 1:42-5 / 1:35-6 / 1:34-5 / 1:36-6 / 1:32-6
1) 155 / 185 / 205 / 215 / 245 / 245 / 245
A) Did all sets at 135. Wasnt really sure what the hell I was doing here. Pry could have gone a little heavier.
B) 50’s
Cond: 6/ 5/ 5 /5 /5. All runs were at 1:15 on the treadmill then had bit of a jog over to the rings about 50 yards away. My rings are in a separate unheated building next door to my garage gym. It was about 15 fucking degrees outside this morning so I felt like I was training in Rocky 4 while doing my MU’s. FREEZING
AM-
Strength
1b) 25,25,25,25
Conditioning
1:20/4, 1:29/3, 1:36/3, 1:37/3, 1:36/3
Strict Muscle-ups
Winds @ 02016G21KT, gets a bit windy down here on the plains
Weightlifting and S1a in the afternoon.
BBG:
1) Done off 240. Felt awesome so I went a little heavier. Did a set of 2+3 @225.
Strength
1a) sets across with 115. Wasnt really sure what to use here.
1b) not very much! 35lbs d-bell
Conditioning: in a bit. Going to have to sub rowing in though, its snowing in Canada!
Lol. Our parking is all covered in ice :))))
BBG: 105, 125, 130, 140, 155#
Strength:
1a) 115#
1b) 24kg
Conditioning: 2,1,1,2,1 MUs. Not sure of run times.
bbg
185,205,225,245,275
str
not today
cond
did 20 cal ad instead of run, but did 6 rounds
mu-8,7,6,6,5,5
BBG: 120-140-150-160-170-175(1+f, no jerk)-175(1+f, no jerk). Despite the last two, cleans are going well.
Strength:
1a) This was a bitch, at least the CGOHS. I could not do these even with just the bar. My shoulders would not cooperate. Any tips? I did the just the GM to CGPP @ 135#.
1b) 45# db
Conditioning: dnd
Very active shoulders, to the point that’s nearly all you are concentrating on. Active shoulders = armpits forward, elbow crease at the ceiling, thumbs torquing into the bar
Also continuous active extension of your back (midline rigidity), once your torso starts pitching forward it’s impossible too maintain the active shoulder position.
+1
Good stuff fly! Thank you for the response. I recently started doing more shoulder flex warmups prior to a workout. It seems to be helping but yesterday was awful.
BBG: low hang cleans up to 155#. No energy at all.
Strength: a) 85/98/105/115/125 (just good mornings)
b) 12kg
Conditioning: subbed run for rowing (ice everywhere), no MU
1:23/1:31/1:32/1:35/1:35
n00b question – If we can’t run due to weather (rain, snow, etc.), what is the order of preferred “subbing” from any of the coaches or consistent followers?
Airdyne > Row > Treadmill?
Thanks
BBG:
1.) 165×2+2, 195×2+2, 205×2+2, 220×2+2, 235×2+1(85%), 245×2+1, 250x1f (90% ~ pinned at bottom of 2nd clean legs gone from yesterday also 2nd jerks were BTN)
Strength:
1a.) 145, 155, 155, 160
1b.) 35, 35, 40, 40 ~ *DB’s
Conditioning:
400’s all around 90s
MU: 18 (3,4,4,3,4)
BBG: 115-135-155-165-175-180×2
Strength
1a) 95#
1b) 16kg
Cond: runs-1:28/1:30/1:33/1:37/1:35 and mu’s- 4/3/3/3/3
BBG
200, 225, 240, 255, 275, 280, aggravated hip after second clean, stopped there
Strength
1a.) 135, 155, 155, 155
1b.) 55, 65 x3
CND
DND body needs its rest
BBG
155/180/190/205/215/225f second clean/ 225
Strength
Only good mornings @ 115#
Cond
1:31 – 5
1:28 – 5
1:30 – 5
1:31 – 5
1:32 – 5
BBG: no misses on any reps. At 85-90% range I did 225, 230, 235
1a) did good morning and CGPP at 185. Had to practice CGOH with the barbell because of ROM issues
1b) 24 kg
Cond:
1:23, 2
1:24, 2
1:25, 2
1:25, 2
1:24 2
39M/192#
BBG: 135#/160/170/180/195
strength:
1a) good mornings 95#
1b) 53#
cond: maybe
Bbg: off 255. 85-90 did 225
Strength: 1a) 115
1b) 55lbs
BBG: off of 270- 165,190,205,220 all good last 3x2and1 230# sat at the bottom, couldn’t stand (Well done Rudy, you broke me)
Strength:
1a. 115 all 4
1b. 32kg kettlebell as I only have singles so I did single arm tempo rows
Conditioning:
3/3/5/3/4 muscles ups: 18 total.
-pretty sure it was the worst running form I have ever had, my legs are toast, tomorrow will suck!
BBG:
1) 135-160-170-180-190/195/205(f-jerk)
Strength:
1a) 135, 145×2, 150
-cgohs’s were sloppy as shit/nano’s don’t help/i’m not supple.
1b) bent over single arm tempo kb row @32kg
Conditioning:
6 rounds:
(3rnds) 1 min/(3 rnds):30 ME AD
1min ME MU: 33 total
M/18/160#
BBG:
1) 135, 175, 185, 195, 215#
Strength:
1a) 135#
1b) 50#
Conditioning: Modified 1 min. wind sprints due to the weather (cold AF). 17 MU total.
BBG:
185, 225, 235, 255, 265, 275.. Did all UB except for 275 which I broke up. I had one more set at 285 but due to time, had to skip out. Also due to wrist issues, kept the jerk at 1.
Strength
1a) 135, 135, 155, 155. Really surprised at flexibility on this. Did OHS about an inch outside of Clean Grip.
1b) DND due to time
Cond: 22 reps total….ran in a blizzard pretty much today
C&J – 185, 215, 225, 245, (255, 265, 275f)
Conditioning – 30 reps – had to run on a treadmill
BBG:
1) 70kg, 81kg, 87kg, 94kg, 104kg
Strength:
1a) 95#, 135#x3
1b) 24kg
WOD- 1:10-1:21/400m + 34 MUs
BBG
1. 145#, 170#, 180#, 190#, 205# (No Jerk)
Conditioning
19 Reps – No warm-up for this, just jumped into it. Maybe…should’ve warmed-up since it was pretty damn cold outside.
27/77kg/5’9″/M/CenEast
1/3/3
2″ C&J: off of 235#. 140/165/175/190/3@(200/205/210)
GM/PP/CGOHS: 95/105/115/125#
Tempo BWR: 35/40/53/53#
Conditioning: ever since we started this squat cycle, my MUs have went to hell. They weren’t exactly great to begin with, but they weren’t this bad…
1:23/2
1:24/1
1:25/1
1:24/0
1:26/1
1) 175, 205, 225, 235, 255
2a) 135
2b) skipped
Cond: 31 muscle ups Rx.
BBG:
150, 175, 185, 200, 215, 225
Str:
A)95-115
B)30#
Cond:
Only 4 rds, subbed PU
32
1) 175-205-215-225-240
A) 155
B) 95 barbell. No bench. Ahem…
Cond 250m row shit was cold yo.
9-6-5-5-5
30 total
BBG:
#140/165/175/190/210–no misses
Strength:
#125 Complex
#125 Bent over tempo row
Conditioning (modified, too cold to run outside this morning)
2:00 to complete 250m Row+ME MU x4
1:00 rest
Bbg: 150-225 no misses
Strength:
115# across
35# across
Cond: 15 mu
Low Hang C&J: Based on 260. No misses.
1a) 135, 155, 155, 155, it was really the good mornings that got me.
1b) Skipped, no KBs available today.
Cond: did bar MUs. 6, 5, 5, 4, 4 = 24 probably the most bar MUs I have ever done.
bbg) 115-135-142.5-152.5 3×162.5 no misses
strength 1a: 65-75-75-80
skipped 1b
conditioning
16 muscle ups
probably would have hit 20 if I didn’t have to close the garage door prior to starting MU to present certain death.
BBG – 135, 165, 175, 190, F210#
Cond – 4 Rounds – 1, 2, 1, 1 MU