140107

Nick Bloch – 245# Snatch Double from Mid-Hang:


WOD 140107:

Open Prep: Loading Phase – Week 8 – 44 Days Out

BBG

1) 10 minute to establish a 2rm Mid-Hang Clean + 1 Jerk (2 UB cleans, then 1 jerk after the 2nd clean).
2) EMOM for 5 minutes: 2 Mid-Hang Cleans + 1 Jerk @ 85% of max from #1.

Strength/Skill

1a) 4XME UB (see note) Muscle-Ups with 3 second static hold above rings every rep (make sure this is 3 full seconds) – rest 90 sec.

Note: If you cannot perform at least 5 UB reps, then perform 6 reps anyhow (with 3 sec hold) every set.

1b) Back Squat: 1X8@80%, 2X5@85%, 1X3@90%­ quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

1:00 ME Wall Balls
0:20 ME Step Down Box Jumps 24/20″
0:40 Rest

52 thoughts on “140107

  1. BBG: will do tomorrow

    Strength/Skill:
    A) 6-6-6-6 UB
    B) off 375: 295×8, 315x5x2, 335×3(f)

    Cond:
    255 reps

  2. 1) 135
    2) 120
    a) 3×8 ring dips with 3s pause at top
    b) 140, 150, 150, 160x1x3
    Cond: a little knackered, skipped

    #TheOutlawWayAfghanistan

  3. I have a spot to the Feb 7th – 9th camp at CrossFit Collingwood and was wondering if anyone would be willing to swap for a spot to the Feb 14th – 16th camp at the same location. Reason being, I REALLY want to attend this but have since been tied up with another commitment in Auckland, New Zealand on the 9th so was really hoping somebody who was at the later camp would be looking to trade for a spot to the earlier camp.

    If that sounds like you then flick me an email at kyk@unitedfisheries.co.nz, we’ll get it sorted, and I will be forever grateful.

  4. BBG
    1) 265#
    2) 225# (felt awful)

    Strength/Skill
    1a) 5-5
    1b) 320(5) – 340(2)
    *Stopped after 2 rounds; just had no strength today.

    Conditioning
    260 reps (216 WB, 44 BJ)

  5. M/37/220
    BBG 225
    190 Enon
    Jerk is feeling slow, apparently lifting up front foot to high. Will post vids for input

  6. 1) 135# stayed light today to work form. Competing this weekend and have to max c&j saturday.
    2) 115# again stayed light

    1a) 4×6 singles
    1b) off of 240

    Cond-
    16/12
    13/12
    12/11
    16/12
    18/12
    10/13
    20/12
    Using 16lb med ball

    Hoping to get input/strategy ideas for my competition: 12 min AMRAP of
    20 walking front rack lunge at 115lbs
    11 pull ups
    14 burpee broad jump 4′

    The walking lunges we’ve been doing absolutely destroy me. I’ve worked up to 105 without having to stop or gather feet. I’m not sure if it’s smart to break up the 20m or try to go unbroken without gathering feet? With gathering feet? They are just so killer on my glutes and this is the first event. Pull ups i can butterfly fly UB. WWOD?? What would my fellow outlaws do??

    • If those lunges are going to be heavy for you I would practice today, try both gathered vs ungathered feet
      decide which you could sustain throughout.
      decide on a split you could sustain. 10/10 10/5/5 etc.
      This is a 12 minute AMRAP…. You may be able to do the first two rounds of lunges unbroken but it may tax you in the later rounds…

    • Sarah –
      How long does it take you to do the lunges UB v. breaking them up and how much rest are you taking if you do break it up? Additionally, how long does it take you to realistically do 14 burpee 4′ broad jumps? Also, can you maintain the 11 Butterfly PUs, regardless of fatigue in hips?

      Once you post some of that info, the forum could give you a better idea of how to tackle it.

      • Thanks guys!!

        I can definitely sustain the pullups, they are a strength for me. The burpee broad jumps I know I can pace consistently & efficiently- I’m 5’8 so the 4′ jump taxes me just as much (as little?) as a 6 in target burpee.

      • Hey Sarah,
        Based on some back of the napkin calculations and assuming your performance degrades each round at about 10-15%, I would be targeting 5 rounds with some change.

        Lunges should take 40 seconds, pull-ups 20 seconds, burpees 60 seconds = Total 120 seconds. Assuming you slow down, on average 10% each round, you should be able to complete five full rounds, roughly. Without knowing you more in-depth, I can’t really be more precise than that. If that means you are able to go UB on the lunges or need to drop it is up to you as you know your body best.

        Hope this helps?!

  7. Upper quad felt horrible today; super tight and sore.

    1. 215#; -20# from my normal hang
    2. 185#; light but quads were killing me
    3a. No high rig today, went 4×10 strict ring row and 4×10 strict ring dip with holds at the top
    3b. Quads were hurting too bad to go heavy; stayed way light and hit 225#x4x3
    4. Later tonight hopefully

  8. 1) 287#
    2) 243#

    a) 6 across
    b) Done off of 440# rather than 500# so I could keep moving.

    Cond 259 reps
    around 25 WB / 12 rebounding (I know, I know) box jumps per round.

  9. BBG-
    1) 117 kg
    2) 100 kg

    STR-
    A) 5 each round.. I took the “top of rings” as sitting in the dip for the 3 count lol this blew up my chest real fast
    B) off 173kg

    Cond-
    277 reps rx

  10. 1) 230
    2) 196
    a) 3-4 reps per set, practicing neutral-grip muscle-ups. Transitioned to these after I tore my hands with false grip last week.
    b) 226, 243, 243, 243

    Cond:
    224 reps

  11. BBG:
    1.) 255
    2.) 214 ~ 10/10

    Strength:
    1a.) 5, 5, 5, 5
    1b.) 265×8, 280x5x5, 300×3

    Conditioning:
    265 (208 WB, 57 Box)

  12. BBG
    1a) 240
    1b) 200

    Strength/Skill
    1a) 6-7-7-8
    1b) 295 310 330

    Cond
    247 reps (187 WB 60 BJ)

  13. BBG
    1) 110 kg
    2) 95 kg no fails
    Strength
    a) 8-8-8-7
    b) off 160 kg felt good

    Cond: 260 reps
    ~ 30 WB/rnd
    8-9 BJ

  14. BBG
    1a)90
    1b) 77.5

    Strength/Skill
    1a) 4-4-4
    1b) 112.5-120-125

    Cond – skipped due to acute patella pain 🙁

  15. BBG
    1) 275
    2) 235, one missed jerk
    SS
    1a) 6,6, 4+2, 3+2+1
    1b) 335, 355, 375. Only made these because extra time during MUs
    Cond- 193

    Tried to post my scores the last couple days with my full name, but they never made it up! Not sure what happened!

  16. bbg 1) 175
    2) 145

    did walking lunges from yesterday 115-120-120
    skipped mu’s
    cond: 233 reps

  17. c+j 240, failed 250
    emom 205
    mu’s 5 on the first set then 4+1+1 for the rest
    squats (420) yeah there was a little bit of pause between reps. it was heavy!
    con- done. didnt keep exact count. something like 22-30 WB’s each round and 5-6 BJ’s each round
    210ish reps

  18. 1) 270, 280(F-Jerk)
    2) 240
    3) 8, 5, 6, 5
    4) Off 415 — All “Ben Smith’d” no pause from start to finish, felt good with this.

    All WB Unbroken – 211
    BJ – 44
    Only 1 questionable rep on the WBs, all the rest to 11′

  19. BBG
    1.) 275
    2.) 235
    Strength/Skill
    1a,) Muscle up practice
    1b.) Back squat… anyone else really struggling with these? i even did my percentages based off 90% of my max.. feel a little burnt out. Haven’t hit anywhere close to my percentages the past 3 squat days.
    CND
    266 RX

    • That’s how I felt at the end of the 7/13 cycle. I’ve bounced back in this one but they haven’t all been the touch and go they are supposed to be.

  20. BBG: 1. 245#
    2. 210# no misses

    Strength: 1a) 4xUB 3sec MUs:
    1. 5 2. 5 3. 5 4. 6

    1b) off 370# (295, 315,335)

    Conditioning:
    Wall ball: 30, 27, 25, 25, 26, 27, 28 for 188 total.
    Box jump step downs: 8, 8, 8, 10, 8, 9, 11 for 62 total

    250 total reps.
    Rocking my outlaw wod shorts

  21. BBG
    1) 325
    2) 275 (10/10)

    Strength/Skill
    1a) Skipped (EMOM w/ MU yesterday)
    1b) 405/425/455

    Conditioning
    -218

  22. BBG:
    1) 225#
    2) 195#
    Strength/Skill:
    1a) 6, 6, 6, 6
    1b) Off 385#: 310#, 325#x2, 345#
    WOD- 250 Reps Rx

  23. 1) 286#
    2) 242#

    1a) MUs – 7, 7 , 7, 7
    1b) Off 420 but used last week’s percentages to nurse my hip and make the squats.

    Conditioning

    176/57 – 233

  24. BBG: 300# (15lb PR for any double)

    Strength: 6-6-6-7 / 315 x 8, 335 x 2 x 5, 355 x 3.

    Cond: 266 total
    WB-32-33-30-30-28-25-26
    BJ-9-9-9-8-8-9-10

  25. BBG:
    1.) 245#. Missed 2nd Clean @265# twice
    2.) @205#. No misses. Felt easy

    Strength/Skill:
    1a.) DND – Time
    1b.) off 405#

    Cond:
    179 reps in 5 rounds

  26. Still nursing groin….Got the green light for unweighted squats
    BBG: 1) hang power- 190
    2) 160
    Strength: 1a) 4×6
    1b) 3×10 slow air squats
    Conditioning: not a good one for the groin, so did a few intervals on the airdyne

  27. 27/77kg/5’9″/M/CenEast

    2/3/3

    2RM Cln + 1 J from Mid-Hang: 175/195/210# – 215#F
    EMOTM 5 mins: 180#. Done. 12/12 & 6/6

    4×6 MUs: Did 3/3 UB for each set of 6
    T2B progression on rings: V-Ups. Done.
    HBBS: done. Off of 355#. Felt really heavy. Stars on set of 3.

    Conditioning: 214 Rx.
    25/8
    25/7
    25/7
    21/8
    22/7
    22/8
    20/9

  28. BBG:
    1. 180#
    2. 155#

    Strength/Skill
    1a) 3/3, 3/2/1, 2/2/1/1, 3/1/1/1
    1b) 196, 205, 215# (failed at the 90% which was 220…guess that’s what happens when you do them hours after the conditioning)

    Conditioning
    212 reps

  29. BBG
    1. 170
    2. 145

    Strength
    Squats were lighter percentages due to sore/tired back. Worked muscle up technique .

    Conditioning
    224 reps

  30. M/16/155/South West

    BBG:
    1. 145, Missed 150 twice
    2. At 125

    Strength/Skill
    A. 4 sets of 2
    B. No Squats, Low back shooting pain, trying to recuperate It

    Conditioning:
    201 Rx’d

  31. M/27/170#/NorCal

    BBG
    1) 245# Shitty day
    2) 208#

    Strength
    1a) 9-9-10-9
    1b) done based off 375#

    Conditioning
    WB – 32-30-30-28-25-27-29 = 201
    Stepdown BJ: 9-9-9-8-8-8-9 = 60
    261 reps Rx

  32. Not a lot of time today so I just did 2rm and squats:

    1)225#, felt light

    Squats – 245, 265, 265. 275.

    Failed to do a full set of 5 and only did a set of 2 on the last. I went off my % from my most recent 1RM squat PR a couple weeks ago. Should I be basing my % off the new PR or my old one?

  33. BBG
    1) 245. Terrible warm-up, not good on this today. Got 255 for 1
    2) 215 No misses.

    Strength/Skill:
    1a) 4×5 across with static hold across. Improving here. Rest 90 sec
    1b) Off 455: Back Squat: 1X8 at 365, 2X5 at 385, 1X3 at 410­. All solid; couple rests at top-felt good here. Rest 90 sec. Stayed within the rest time.

    Conditioning: 265 reps Rx
    7 rounds of:

    1:00 ME Wall Balls
    0:20 ME Step Down Box Jumps 24″
    0:40 Rest

    34/8
    33/8
    32/7
    30/7
    30/7
    26/7
    29/7
    ____
    265

  34. BBG
    1) 176#
    2) 154# (no missed)
    Strength/SkilL
    1a) 5, 5, 5 (unbroken), then 6, 6 (broken
    1b) 202#, 213#, 213#, 231# (3 rep max PR by 10#)
    Conditioning:
    205 reps

  35. M/20/185
    BBG
    1) 245
    2) 205 no misses
    Strength
    1a) 4×5 my arms are fried
    1b) based off 415 felt fast today
    Cond:
    222 reps

  36. m/35/5’8″/180lb
    BBG
    1) 245
    2) 205 no misses
    STR
    1a) 8 x 5-10 tempo ring rows 2121
    1b) 8 x 5-10 tempo ring dips 2121
    1c) BS off 325
    COND:
    21/10-21/10-21/10-21/10-21/10-21/10-22/10
    Total 218 reps
    Really weak with WB so tried to remain consistent and am happy with the result. May try to get 22 or 23 reps next time.

  37. M/ #155/ Not Cal
    BBG
    1. 200
    2. 170
    Strength
    1a. 7, 5, 6, 5
    1b. #245(8), 260(5,5), 280(2)
    Conditioning
    30/8
    27/7
    26/7
    25/7
    23/7
    25/7
    26/7
    182/50: total: 232Rx

  38. 1) Worked up to 135 and did 5 sets from teh blocks
    2) skipped
    a) skipped
    b) skipped
    Cond: 34, 30, 22, 25, 22, 22, 20 for wall balls 5, 6, 7, 7, 7, 6, 6 for box jumps = 219
    total reps.

    #TheOutlawWayAfghanistan

  39. BBG:
    1) 185
    2) 160 No fails
    Strength: Skipped…elbows hurt way to much
    Cond: 205 RX

  40. BBG 1) 135, 165# (used as warmup)
    Str 1a) 4, 3, 3
    Str 1b) 270, 285, 300#
    Cond – 155 WB, 31 jumps. 186 total.

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