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
BBG: will do tomorrow
Strength/Skill:
A) 6-6-6-6 UB
B) off 375: 295×8, 315x5x2, 335×3(f)
Cond:
255 reps
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
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.
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)
M/37/220
BBG 225
190 Enon
Jerk is feeling slow, apparently lifting up front foot to high. Will post vids for input
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?!
SUPER helpful!!! Thanks!
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
1) 235
2) 195
a) 5 across
b) 265-285-300
Cond 242 reps
around 26 WBs/9 BJs a round
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.
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
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
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)
BBG
1a) 240
1b) 200
Strength/Skill
1a) 6-7-7-8
1b) 295 310 330
Cond
247 reps (187 WB 60 BJ)
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
BBG
1a)90
1b) 77.5
Strength/Skill
1a) 4-4-4
1b) 112.5-120-125
Cond – skipped due to acute patella pain 🙁
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!
bbg 1) 175
2) 145
did walking lunges from yesterday 115-120-120
skipped mu’s
cond: 233 reps
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
1. 255
2. 215
3. 5,5,5,5
4. Off 380
5. 181/57
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′
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.
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
300 reps
BBG
1) 325
2) 275 (10/10)
Strength/Skill
1a) Skipped (EMOM w/ MU yesterday)
1b) 405/425/455
Conditioning
-218
1. 155
2. 130
No time..
Conditioning- 216
BBG:
1) 225#
2) 195#
Strength/Skill:
1a) 6, 6, 6, 6
1b) Off 385#: 310#, 325#x2, 345#
WOD- 250 Reps Rx
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
1. 225
2. 195
1a. Done 6 consistent
1b. Done 255 265 265 285
cond.- 288
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
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
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
27/77kg/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
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
BBG
1. 170
2. 145
Strength
Squats were lighter percentages due to sore/tired back. Worked muscle up technique .
Conditioning
224 reps
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
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
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?
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
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
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
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.
bbg
1)265
2)225 no misses
str/sk
skipped back tweak on failed shitty jerk attempt
cond
31/7, 30/7, 30/7, 25/8, 25/8, 25/8, 28/7-193/51-244 total
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
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
BBG:
1) 185
2) 160 No fails
Strength: Skipped…elbows hurt way to much
Cond: 205 RX
BBG 1) 135, 165# (used as warmup)
Str 1a) 4, 3, 3
Str 1b) 270, 285, 300#
Cond – 155 WB, 31 jumps. 186 total.