We’d like to welcome 2013 94kg National Champion and World team member, Jared Fleming, to the Outlaw Way camp staff. As always, we kept it classy, by making one of America’s most accomplished lifters coach with his pants down.
Kidding. He did that on his own. Maybe.
WOD 140111:
BBG
1) 10 minutes to establish a 1rm Snatch (no more than 3 maximal attempts).
2) 10 minutes to establish a 1rm Clean & Jerk (no more than 3 maximal attempts).
Strength
12 minutes to establish a 3rm Front Squat.
Conditioning
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
http://outlawway2.wpengine.com/2013/03/28/130329-13-4-strategy-tips/
In addition to Colm’s post:
http://cfganalysis.blogspot.com/2013/03/quick-hits-open-week-4-initial-thoughts.html
Not so much strategy per se as just information on how most of us should think about this WoD.
1. 130
2. 175
3. 195
C: 64 reps
#TheOutlawWayAfghanistan
Not RX on this, used 115 and did all my T2B strict due to lower back still sore.
BBG
1) 110kg (just missed 113)
2) 125kg (shitty, left quad still jacked up)
Strength
Skipped, see above
Conditioning
84 reps – 4 reps better than in 13.4, but had way too much left in the tank at the end.
27/77kg/5’9″/M/CenEast
1/3/3
Sn: 175/180/185# PR tie – 190F – Need more patience above knee to the hip
C&J: 215/225/235# PR tie
3RM FS: 225/245/265# PR tie
Happy with all the lifts above.
Conditioning: 81 reps. FML. -4 from 13.4 of 85. Not sure what it was. Felt well paced the entire time. Probably taking that extra second each rep and after 60 reps, that’s a full minute wasted. Should have done a few doubles instead of all singles. ‘Til we meet again 13.4…
BBG
1) 205# *PR
2) 235# (-10)
STR
Skipped
CND
94 reps (4 cnj into rd of 18)
BBG
C/J- 270
Stength
265
Cond
105 Reps 1 rep improvement from open. Spent to much time resting between sets of 3 on rd of 15. t2b unbroken.
1)240
2)285
str
1)295, f @ 335
cond
105 +5 reps
BBG:
1) 82kg (2kg PR)
2) 100kg (2kg PR)
Strength:
1) 110kg
Conditioning:
52 reps first time doing 13.4
BBG:
1) 185#
2) 225#
Strength:
1) 295# (5# PR)
WOD- 96 Reps Rx (+3 reps)
1) 205#, 220 failed 3x
2) 225, failed 245 and can’t get close to max lately
FS: 335 (+10 PR)
Cond: 80 reps
-1 from last year so not happy about this or BBG today
M/21/81ish kg
Snatch 90kg
CJ 110kg
F sq 3×135
52 reps. I suck at ttb. Forreal.
6’1” | 170 lbs | Portugal
BBG
1) 141 lbs (-9lbs from PR).
2) Fail the last PR.
Strength/Skill
2 reps with 243 lbs (my last 1RM), fail the 3rd rep
Conditioning
46 reps..
I feel that I couldn’t do more on BBG and Conditioning because of (totally) wrecked shoulders and traps from yesterday.
113. Up by 11 reps. Felt good afterwards
BBG:
1.) 205#, -10#
2.) 245#, -30#. Missed Jerk @265# twice. Clean felt EASY
Strength:
315#, +10#
Cond:
93 reps. First time doing 13.4
Felt good today
M/26/5’8″/155#/SW
1. 200#, +5 PR
2. 255#, -5 PR
3. 280#, +5 PR
4. 72 reps, -16, haha, all lungs
BBG:
1.) 230 ~ 94%
2.) 255 ~ 93%
Strength:
280*PR (+5) ~ 93%
Conditioning:
95 (-3) ~ kind of a bummer but coming at the tail end of this week I’ll take it.
1.) 100 kg (-10)
2.) 120 kg (-25)
been doing an excessive amount of muscle up training and my elbows and shoulders are shot, didn’t force the issue during BBG
Strength
1.) 145 kg (-6 kg)
CND
85 reps, too heavily paced, should of done triples instead of singles on C&J and taken advantage of my #1 strength. Bar had some irate bounces even with Eleiko Plates
BBG-
1) 180
2) 250
Strength
275×3 new pr
really short on time today. did what i could
snatch 190
con 83 (+12 from last years open)
1) 205
2) 260
3) 265
really kept strict time, had more in me
90 reps
+3 from last year, wanted more but improvement is improvement…
1) Missed 264 x 3.
2) 308
3) 330
Conditioning
90 reps. 103 in the Open last year. Just tired and conservative today.
BBG:
1. 155#
2. 190#
Strength:
200# (+5 PR)
Conditioning: 97 reps. One more than in the Open
Snatch: 205(-15)
C&J: 245(-30) cleaned 280 missed jerk
FS triple: 275(-40), 305×2
Cond: 73(-5)
BBG
1) 255, not close on 270
2) 295CnoJ
FS 305, missed 340 1st rep. Weights clipped a bench and snapped the bench off the legs. Gym owner<impressed
Cond-91 (-6) Based on how my body felt I'm not upset with this
1.c&j 185#-25#
2.snatch 165#-20#
3. 225#
I flipped 1&2 around so I could work technique. I could hav squated more but ran out of time. All lifts are down but I just took a week off for mobility work, the positions feel better so its time to work.
Cond.
62 reps, I was not able to go u/b through 12s on c&j or t2b, must push harder.
@Rudy
How would you advise those of us who performed 13.4 last year and scored worse yesterday to interpret these results? It’s easy for us, or me at least, to justify the lower score simply due to the work done on Friday and prior to the actual WoD, but doing so in hindsight doesn’t make it correct. Should we be depressed, like you must feel now that your Skins hired Boob Gruden, or is this exactly where we should be given your template?
Thanks
BBG:
A. 125 (-10)
B. 160 (-10)
Strength:
A. Stayed light, Low back still bothering me. Up to 155×5
Conditioning:
46 Rx’d (+45 Reps from the open when this was my 1RM) only needed 2 more to get back to T2B which were free reps.
Tough Day-all around: Watched Lone Survivor last night though so no bitching here, outstanding movie
BBG:
1) 205. Pulled early on one and hit the tip-pissed off the rest of the day
2) 265
Did 5 min emom’s at 185 snatch/245 clean just to get my mind right 5/5 on each
Strength
3rm Front Squat. 345×3. 365×2 (f) on 3rd
Conditioning: 97 (-6). Felt it from the row/burpee/row wod yesterday. Was shooting for 110. Recovery time
BBG
1) 105 kg stopped here, because my ellbow just didn’t feel good
2) 125 kg; 2,5 kg PR ; failed the Jerk 2 times at 130 kg
3) 135 kg / 2 reps at 140 kg, weight shifted to the toes on 3rd rep on the way up so had to drop it
no time for Cond
bbg)
1. 145# (-15, missed 155# 3x)
2. 185# (-15)
Cond: 93 reps (-8 reps)
not a great day all around.