Sorry, spent too much time hanging out with this dude see perfect squat below to finish the recap today. Don’t get mad, I did say probably.
WOD 131213:
BBG
3X1 Snatches @ 95% – rest as needed
Strength
1a) 4X3+3 Snatch Grip Push Press + OHS @ 85% of 1rm Snatch – rest 60 sec.
1b) 4X10 Weighted GHD Hip Extension – heavy, rest 60 sec.
Conditioning
5 rounds for total working time of:
10 OHS 135/95#
500′ Shuttle Run (50′ course, 5 down and back trips)
10 C2B Pull-ups
Rest 1:00 after each round.
Anyone following outlaw in London? Looking for a training partner/outlaw friendly box
BBG
1) 165#
S
1a) 155#
1b) 20#
C (I’m fat and slow)
3 rounds for total working time of:
10 OHS 135#
50 Double Unders
5 C2B Pull-ups
Rest 1:00 after each round.
10:59
1) 110
Did cleans at same % as well @ 132*
*Have a PT Test tomorrow, wanted to hit cleans fresh.
a) 100
b) skipped, PT Test tomorrow
Cond) subbed 50 double unders for the run, PT Test tomorrow, TWT 7.51
#TheOutlawWayAfghanistan
BBG:
225 (92%) – 235f (96%) – 235f (96%)- 225 (92%)
Strength:
1a) 210 – 210 (3/2) – 210 – 210 (3/1)
1b) 53# across
Conditioning:
10:40 TWT
1) 130X1(about 93%), 125X2 (about 89%)
S1a) skipped, PT Test tomorrow
S1b) skipped, PT Test tomorrow
Cond) subbed subbed some 500 m row w/ 1:1 rest 1:44 for all (PT Test tomorrow)
#TheOutlawWayAfghanistan
BBG: 205 – 2/4
Strength:
1a: 185
1b: DND
Cond: 9:00 or so TWT – 1:42, 1:43, 1:45, 1:50, 1:57
BBG: 108 (3/4)
Strength:
a) 98
b) 25, 30, 36, 36
Conditioning:
4 rounds, sub regular pull ups, 21:35
BBG:
1. 95kg then missed twice at 100kg and 103kg. Bad snatch day.
Strength:
1a. 90kg 92kg 94kg 96kg
1b. 24kg
Conditioning:
7:58 TWT… glad no one took a video of my running form during this.
beginning to realize that its silly of me to convert kg to lbs.. becoming too much work to stay in U.S. units.
BBG
105 kg 3/4
Strength
1a.) 90, 95 x3
1b.) 25#, 35#x3
CND
Subbed 50 DU for run
9:57 TWT, DU’s fry my shoulders
snatches 195, got 2 out of 3
pp+ohs 175
hip ext-done
con
TWT=10:49
rounds 1:59-2:18
1) 200-205-210 (~91%)
missed at 215 and 220, hit one more at 205 and called it a day
a) 200 across
b) Good Mornings at 185
Cond 12:49/8:49twt
Subbed Outlaw Crossfit version with 50 jumps over bar. Shuttle runs and wandering toddlers don’t mix…
BBG
175# (3 misses)
3×1 @ 165# (no misses)
Strength
1a) 145, 145, 150, 150#
1b) 50, 78, 78, 95# (25#vest + 70#KB)
Cond – will submit later
Conditioning
9:46 TWT (115# OHS)
My gracious wife has agreed to get me a pair of Romaleos for Xmas. The style I like, Obsidian, is impossible to get in my size. The red and gold ones are available. Anyone own a pair of the red ones? Like them/don’t like them? Pretty bold color for me. Thx!
I love them. They’re not as bold as you would think. It’s a pretty subdued red.
Drank, did you order true to size or go down in size? I’ve heard both recommendations. I wear a size 13 Nike running shoe but am considering ordering the Romaleos in 12.5.
Half size down, that’s what I did and now that they are broken in I could probably wear a whole size down.
Thx CPD. Can’t find any of them, besides Volt and black, in my size now. Everywhere is out of stock.
Illya Ilin wears a black pair, if it makes you feel better.
BBG:
this looked like the first time I ever snatched. Ugly at best. was around 90KG 88% and that felt like a 1RM attempt each time.
STR:
A) 86kg
B) 24kg
COND:
7:36 TWT
BBG:
145# 3/3
Tried 150(~95%) but could never keep it over head. 145 felt easy however, bad snatch day
Strength:
1a) 135# across
1b) 45# never done these before so it felt weird
Condish
95# OHS (Shoulders felt shot)
12:13= 9:13 TWT
Olympic Lifting camp tomorrow, so, kept things pretty light.
1. Couldn’t hit prescribed percentage to save my life today. 86%x3
Conditioning: rounds were >2&<3. No specific numbers. C2B really suck. I hate them so much. :-/
CRO PAST
Run 3 miles – 21:18 (170/200pts)
1:00 x ME Pull ups – 19 (100/100pts)
2:00 x ME Sit-ups – 100 (100/100pts)
2:00 x ME Push-ups – 80 (90/100pts)
25m Underwater Swim – Successful
1500m Surface Swim – 25:05 (200/200pts)
660/700pts – “Outstanding” – 15/15pts on application package
#wineverything
HOOAH!
BBG:
1.) 225 (92%), 235 (95%) ~ 1/3
Strength:
1a.) 210
1b.) 45, 45, 45, 55
Conditioning:
8:44 TWT
BBG:
1)!155# (94%) took 5 attempts to get all 3 singles
Strength:
1a) 95,115#x3 shoulder felt like crap
1b) 25# first time ever doing those
Conditioning:
Skipped I had a Comp Sci final today
BBG: 200# 3/4, missed first rep and wanted to get 3 made.
1a) attempted but had to stop early because I couldn’t stabilize the weight overhead on OHS due to left shoulder
1b) 25#
Cond: TWT 9:35 Rx
135 was light enough to handle overhead.
1) BBG
175-175-180 ( just for fun!)
Strength
a) all sets at 155
b)+ 40kg
Conditioning:
used the double under sub that some other on here used. though i realized afterwards that i SHOULD have subbed in a stair run. I felt great on all three of these movements though, OHS during metcon used to be a huge goat for me. Everything unbroken today. TWT just over 7
1) 235 — 0/3 – making roughly 1 for my last 30ish…decent pulls, wrist/catch position is just fucked. Really annoying
2a) 200
2b) 35
Cond: RX
1:33 / 1:42 / 1:42 / 1:43 / 1:49 — All UB
BBG:
1) 195#
Strength:
1a) 175#
1b) 30#
WOD- 11:44 Rx (total time, ~1:33/rd)
BBG: I am not allowed to go heavy yet, so kept 70% snatch work. 3×3@70%
Strength:
a) 125/130/130/130
b) 40/40/60/60
Conditioning : 12:56 TWT RX
BBG:
1) 170
Strength:
1a) 155
1b) 45
Conditioning:
*50 DU’s because, snow.
9:06 TWT
BBG:
245# (3/4) felt kind of slow under the bar today
Strength:
1a) 220#
1b) 10#
Conditioning:
7:10 TWT (all OHS and C2B were unbroken, run was 48′ instead of 50′)
27/77kg/5’9″/M/CenEast
2/2/2
Sn: 165, 170, 175#. Off of 185#. Felt. Like. Shit.
BNSGPP: 150#. Done.
Hip Ext: 10/20/30/40#. Done.
Conditioning:
9:26 TWT
1:55
1:51
1:53
1:50
1:57
6:19 TWT
BBG: 145#. Missed on the first try, then nailed 4 in a row. Felt great.
1a: 135# (a little over 85%). Had to really focus for the OHS’s.
1b: 35#. Felt easy, wasn’t straining.
Cond: Did 95#, 4 rounds, not timed, but reasonably fast pace.
Been doing outlaw for 7 weeks, feeling immensely stronger than when I started, and best of all, no injuries. This shit is hard but it really works if you commit to it 🙂 Thanks Rudy for the programming.
1) 2/2 @ 265, 0/1 @ 275
2a) Up to 220 – kept light
2b) 25# plate
Conditioning
4 Rounds all averaging 1:45 – 2:00
No wod today back is very tight still dealing with a tweak from 2 weeks ago I rxed the crap out of the rest on Thursday and ghd, rower came today can’t wait till morning
Snatch – 235, only completed 2 reps at the weight, had about 10 fails
Conditioning – 10:42. Just did a rough guestimate on what looked like 100′
BBG
1) 99#, 99#, 110#
Strength
1a) 99#
1b) Bodyweight Only
3 rounds for total working time of:
10 OHS 88# scaled from 135#, max overhead is just 121#
500′ Shuttle Run (50′ course, 5 down and back trips) Rx
10 C2B Pull-ups-since I scaled the OHS, I performed 10 C2B Pull-Ups (my way of punishing myself)
Rest 1:00 after each round.
18:28 TWT
BBG: 147.5#
Strength:
1a) 132#
1b) 35#
Conditioning: 9:30
Snatches: Got the first two with no problem @ 200#, decided to add 5# for the third one and could not get it.
1a) Done at 185#
1b) Did not do, no GHD.
Cond: 13:50, that shuttle run was awful.
I have come to the realization that the most likely reason that I am not progressing at the rate I think I should be is lack of sleep. 6.5 hours or less per night is just not cutting it.
BBG
3X1 Snatches: Done at 205~90%
Strength
1a) 4X3+3 Snatch Grip Push Press + OHS: Done at 185
1b) Dnd
Conditioning
5 rounds for total working time of:
Rounds: 1:11, 1:21, 2:31, 1:51, 1:41
10 OHS 135/95#
30 Second Air-dyne “Sprint”-well started at sprint pace,smashed me
10 C2B Pull-ups
Rest 1:00 after each round.
8:35 TWT
BBG – 160#
Str – N/A
Cond – 115# OHS, 15:36