We are excited to announce the next, and likely second to last, Para Bellum Series camp date. We’ll be in one of our favorite places, Chicago Illinois, at the awesome CrossFit Rise from April 18th-20th. Rise just so happens to have enough Eleiko bars to make Spencer giggle like a schoolgirl, and also happens to be the home of the 2008 Men’s Olympic Weightlifting team Head Coach, Roger Nielsen (who also has the best last name in the world).
CLICK HERE to register for the Para Bellum Series at CrossFit Rise, April 18th-20th.
WOD 131123:
BBG
3X1+1+1 Clean from floor + Clean from power position (hips) + Jerk @ 70% – rest 60-90 sec.
Strength
1a) 4X4 Behind the Neck Press from Split – heaviest possible, rest 60 sec.
1b) 4X3 Tempo Front Squats (2 counts down, 2 count pause in bottom, 2 counts back up w/ no bounce, no pause at top) @ 75% – rest 60 sec.
Conditioning
“Cindy”
20 minute AMRAP of:
5 Pullups
10 Pushups (hand release)
15 Air Squats
Did you just post before Spencer?
Ha!
1) 235 … took 3 sets just to find that groove, may have done a few more
a) 135
b) 245
Cond) 23 + 10 reps (I’d rather do 5 HR Pushups and 10 Pullups instead of what we did today … and that is with a bum elbow)
#TheOutlawWayAfghanistan
“I’ld rather do 5 HRPU and 10 Pull Ups”
Absolutely.
1) 135
a) 110X3, 115X1
b) 165
Cond) 16 rounds (first time doing “Cindy” and I must say a little more difficult than I thought)
#TheOutlawWayAfghanistan
BBG:
210#
Strength:
1a) 135-155(3)-145-145
1b) 255#
Conditioning:
20 + 26 reps (78 rep PR)
1) 85 kg
Strength
1a) 60 kg super weak shoulders
1b) 105 kg
Cond: 21 rnds +10 reps first time Cindy
BBG
3X1+1+1 : 205, felt good
Strength
1a) 115,120,125,130
1b) 265,275,275,275
Conditioning: 25 rds + 1 pull-up. Hand release got me, I wanted 30 fell off pace at about 12 min.
“Cindy”
20 minute AMRAP of:
5 Pullups
10 Pushups (hand release)
15 Air Squats
On 1a. I used a slightly more narrow grip than snatch/slightly wider than jerk no heave, wasn’t sure of the grip width to use
Given that it is split stance I believe we should be using a jerk width grip as this would have the most logical carry over.
+1 thanks
BBG:
1) 185#
Strength:
1a) 115#
1b) 220#
WOD- 22 rds Rx
M/18/160#
BBG:
1) 185#
Strength:
1a) 115#
1b) 205#
Conditioning: Separate
lifting
1) 175
strength
2a) 115
2b) 200
cindy: 21 rounds + a few pullups. +5 round improvement over the only other time ive done this workout. HR pushups caught up to me pretty quick
BBG:
No misses. @195#
Strength:
1a.) @135#
1b.) @230#
Cond:
20 + 15 reps. 1.5 round PR
Also, HR Push Ups can blow me
BBG:
1.) 195
Strength:
1a.)115, 125, 135, 145
1b.)225
Conditioning:
23 + 8 reps*PR (+ 1 rd & 5 reps)
c+j 185
front squats 250
presses 135,145,145,150
cindy 22+6
did this last spring and got something like 19 rounds
BBG
-255
Strength
1a) 135-145-155-155
1b) 305
Conditioning
-19 Rounds + 5 Pull-ups
(PR by 2 rounds)
BBG
225 (felt really really good today)
Strength
1a.) 132, 132, 143, 143
1b.) 270
CND
17+10. First attempt at cindy, a little disappointed, i wanted 20, but i couldn’t do HRPU unbroken after the 7th round.
BBG – 225
1a – 135
1b – 275
Conditioning – 25 + 15
1. 135
1a. 195
1b. 95-95-100-100
Conditioning- different 4 person team fundraiser WOD. 250 Burpees, KBS, Situps, Goblet Squats.
Normally 18-21 rounds on Cindy.
BBG: done@125#. Easy and light. First jerks in Like a month.
Strength: a) 75/75/80/80. Went not too heavy as my shoulder is still not healed.
b) 155/165/165/165 (missed last squat)
Conditioning: 19+3 rounds.
Nothing great, how ever long since done big amount of pull Ups, made with supinated grip as this is the only possible that doesnt hurt.
BBG:
1) 165#
S:
1a) 85#
1b) 237#
BBG: 1) 185
Strength: 1a) 135
1b) 205
BBG:
1) 165
Strength:
1a) 115
1b) 215
Conditioning:
15+19 (strict UB dead hang pull-ups)
M/35/156/5’9″
BBG
1)115,(felt very easy)
Strength
1a) 95
1b)115
Conditioning
5 Deadlifts @ 205
10 HRPU
20 Double Unders
4 rounds 4:36
BBG
265#. Easy
Strength
1a) 135#. Hard
1b) 300#. Felt easy
“Cindy”
17+1 – Horrendous.
Weightlifitng
3×1+1+1 @ 80
Strength
1a) 4×4 @ 57.5
1b) 4×3 @ 100
Conditioning
20 + 2 reps
Strict Pull-ups
M/F/S
3/4/2
The behind neck press was soooooo weak. Anyone know why it was so disproportionate? I may need extra work on that one.
Coming off a layoff numbers weren’t too fantastic.
BBG: based on 225 max. Easy no problems
STR: 1) 95, 105, 115, 125×2
2) 195
Cond: 10 rnds plus 3 pull-ups
Mobility?
Yep. That is what I was thinking. Thanks bro…
BBG: 130#
Strength:
1a) 100#
1b) 161.5#
Conditioning: 17 + 6. Hard one to do alone…
BBG: 140#
Strength: Been doing different squat cycle past 7-8 weeks. Tested a 15 rep back squat @220#- felt easy (35# pr since early May).
Cond: Different- pullups, hrpu, lunges
39M/192#
BBG: dnd
strength: sore knee, did light OHS
cond: 17