140205

Tomorrow afternoon, “The Golden Bear” (that’s Jared – if you don’t get the reference, I hate you), and I are heading to the most beautiful place in the world, Australia. When we get there we’ll be hanging out with Team Outlaw athletes Andrea Miller, and Mike Mogard, as well as, a hundred or so of the best-accented exercisers on Earth. We’re pretty excited. Jared and I are actually flying together from LAX, and have been brainstorming about things to do on the fifteen hour flight. Should be a good time.
photo


Caitlin Vodopia (58kg) – 200# (91kg) Clean double from blocks:


WOD 140205:

BBG

1A) 5X4 T&G Power Snatch: work to a 4RM – rest 90 sec.

1B) 5X4 Snatch Balance: work to a 4RM (use blocks & drop every rep if possible) – rest 90 sec.

Strength

1a) 3X1:00 ME Freestanding HSPU – rest 60 sec.
1b) 3X8 Kang Squats – medium/heavy (heavier than last week) – be perfect with every rep, rest 60 sec. DEMO VIDEO

Conditioning

For time:

Row 500m
21 KBS 24/16kg
21 HSPU (regionals standard)
Row 500m
15 KBS 24/16kg
15 HSPU (regionals standard)
Row 500m
9 KBS 24/16kg
9 HSPU (regionals standard)

45 thoughts on “140205

  1. 1a) 60, 70, 80, 85, 87.5kg
    1b) 60, 70, 80, 90, 95kg

    Strength: skipped no time

    Conditioning
    9:31

  2. BBG
    1a) 165 – 185 – 205(2) – 205(1) – 165#
    1b) 185(3) – 185 – 195 (3) – 195 – 205#
    (*Barbell felt like it was 1000 lbs. this morning…)

    Strength
    1a) Did 1:00 of HS walk practice; first time going more than 20′ (22′ and 30′)
    1b) 185# across

    Conditioning
    11:18 – had to break the HSPU more than I expected.

  3. BBG:
    1a) 135#, unpleasant after yesterdays metcon
    1b) 95#
    strength:
    1a) done
    1b) 105#
    cond: 16:32

  4. 1a) 135, 165, 185×3, 185×3
    1b) 135, 165, 185, 185

    Strength:
    1a) Comedy. One rep is no problem, getting my head back down and staying balanced enough to hit two reps – comedy.
    1b) Different – took 185 and did sets of 5 squats with a 5 second hold at the bottomed out position

    Cond: 12:11. I suck at rowing

  5. M/37/210
    BBG
    1a) 155, missed 165 on 4th rep
    1b) 135
    strength:
    1a) done
    1b) 135
    cond: only 2 rounds, had to go to stupid work:) 12 mins

  6. BBG
    1.) 80 kg, my snatch has gotten super sloppy
    2.) 105 kg (same as 3RM from last week) i seem to of gotten better at snatch balances without ever doing them
    Strength
    1.)LOL
    1b.) 80, 90, 90 kg
    CND
    did the swings and HSPU in 6:35, had to walk two minutes to the rower upstairs in which i did a 1500 meter row in 5:35. Shouldn’t of tried to do the round of 21 hspu unbroken

  7. BBG:
    1)135#
    2) 115# (this is a motion I really need to drill to get stronger overhead)

    Condish:
    AD 30cal instead of row
    14:20
    -HSPU were rough after 9-10

  8. BBG: a) 135,155,155,175(2) 155
    b) 135,155,155,155,155 no blocks
    S/S : a) 1, 2, 4. First time trying them.
    b) 135,155,175
    Cond: 12:16

  9. BBG
    1a) 95#, 105#, 115#, 125#, 135#
    1b) 95#, 105#, 115#, 115#, 115#
    Strength
    1a) Did 1:00 of HS Holds (no wall), never did freestanding anything…was able to get to some good holds for about 10-15 seconds straight
    1b) 125#; (20+lbs PR)
    Conditioning
    9:28, did all reps unbroken, need to get faster on the rower

  10. BBG
    1a) 155-165-170f-170f-170
    1b) 145-155-165-175-185
    Strength/Skill
    1a) 3-3-7 all singles
    1b) 145-155-165
    Cond
    10:30 HSPU’s were garbage today.

  11. 1) 140-150-160-170-175×3
    2) 155-165-170-185

    HS walk practice

    Cond 17:45
    Wish that was a typo. HSPU had to go singles in the firs round. First fucking round! Fuck my life today!

  12. snatches up to 175
    snatch balance up to 145
    strength-skipped. will do if i have time later
    con-12:50
    should have gone faster on the hspu

  13. BBG-
    A) 70kg/75/80/84/86
    B) 70kg/80/89/95/98x’s 3

    STR-
    A) what a disaster this was. I have a video on my iPad of 5 of our Outlaw Way following competitors attempting this. What a shit fest LOL check back tomorrow when I have time to upload the video.
    B) 63kg all sets

    Cond-
    10:22.. kept 1:42 or lower pace on the row, slow kip on the HSPU so that slowed me down pretty good. all unbroken though which was good for me as I suck as HSPU.

    Stephanie why dont you start posting your scores?

  14. BBG:
    1a) 155
    1b) DND
    -Stopped early here, middle traps have been cramping/sore when I go over head. Think it is from squeezing my back during squats since I just began squatting again since injury.

    Strength:
    1a) 3×1:00 ME HR push-ups: 26, 27, 30
    1b) 3×8: Banded GHD

    Conditioning:
    13:48
    -Once again, I cannot get comfortable stringing together HSPU’s.

  15. M/29/6’4″/210/NorCal

    BBG
    a- 205 wasn’t feeling strong. Did 215×5 last week
    b- skipped

    Str: i can hold a HS for 2 minutes, but I can’t do a single freestanding HSPU

    Cond:
    8:30 Should have rowed faster.

  16. BBG:
    1a) 105, 115, 120, 125, 130#
    1b) 125, 145, 155, 165 (failed), 165#

    Strength:
    1a) 7, 3, 9
    1b) 145#

    Conditioning: 11:42

  17. Sub-zero garage amidst unpacked boxes! Dug out the rower and the only KB I have at the house, the 40kg monster.

    Conditioning only … 13.15

    Road tripping the next 2.5 weeks!

  18. 1A) 5X4 T&G Power Snatch: work to a 4RM – rest 90 sec.- 155#

    1B) 5X4 Snatch Balance: work to a 4RM- rest 90 sec.- 1

    Strength

    1a) 3X1:00 ME Freestanding HSPU – rest 60 sec.- 6, 5, 6. Not good at these at all but practice will make permanent!!!

    Don’t like these kang squats. Stupid, we should just be doing regular, heavy squats

    Not doing conditioning without a partner anymore. No motivation whatsoever.

  19. Bbg: 1. 5×4 finished 185#
    2. 5×4 (no blocks so unbroken) 215#

    Strength
    1. Just worked max distance walk attempts.. best was about 20 ft

    No squats

    Conditioning: 11:02. Gamed way too much on the hspu. Live & learn.

  20. BBG:
    1) 135, 145, 155, 175 (3), 175 (2)
    2) 135, 155, 175, 185, 205

    S/S:
    1a) hand stand holds off the wall
    1b) attempted squats from yesterday @ 345 8, 6, 5 quit

    Cond: 16:45 hspu did no go well today

  21. 30/M/177#/5’9″

    1a) 115/135/145/155(2)/135 – last set I finally didn’t sumo stance my power snatches
    1b) 115/135/155/165/175 – best ever was 135 for 1, so a pr, I suppose

    1a) 4/4/5 – a month ago I didn’t have a real handstand, I excite
    1b) 115 across

    CND: 14:42, subbed 40/30/20 ad cal for row. Rest day is upon me.

  22. 1) 115kg (253 lbs)
    2 ) 140kg (308)

    Conditioning- no motivation to go hard today so I just did three easy rounds with 5 minutes rest. Working on keeping my heart rate below 180 instead if the 200 it usually gets to. About 2:00 on rows and everything unbroken.

    9:04
    9:33
    9:44

  23. 27/77kg/5’9″/M/CenEast

    1/1/1

    5×4 PSn: 125/135/145/155# – Hand started to rip; called it there to save it.
    5×4 Sn Bal: 125/140/150/160# – Same as above

    1′ HS: Practiced walking along the wall, left and right, in order to feel the movement.
    Subbed Pistol practice: 3×4/leg; Rds 1&2, 2×15# plates underneath heel, Rd 3, 1×15# plate.

    Conditioning: 10:53 Rx
    Row: Avg. pace was 1:50
    KBS: UB
    HSPUs: R1: 10/7/4; 2: 10/5; 3: UB

  24. I weighed in at 179# today! I’m not trying to lose weight, but as long as my lifts increase I could give a shit less.

    BBG:
    1a) 185#, 205#, 215#, 225#
    1b) 225#

    Strength:
    1a) didn’t really follow the 1:00 part. I just went for sets of UB reps. I did about 10 sets. My lowest set was 5 reps and highest was 12 reps.
    1b) These really bother my back, so I went light and used 135#

    Conditioning:
    10:40 (had a little more in the tank, but have been feeling drained all day)

    • Since getting back to the States from Afghanistan training has been harder. I feel slower and weaker. I am assumung itvis a combo of change in diet, less sleep and the additional cardo at home in the PM. In addition, I have been taking the family to train with me. Great to be able to spend time with them but not easy to get training done with the family there!!!

  25. BBG:
    1a.)155, 165, 175, 185, 195x3f
    1b.)185, 200, 210, 220, 230

    Strength:
    1a.) freestanding practice
    1b.) 175

    Conditioning:
    10:17 Rx

  26. 5’8″/165/Norcal

    BBG
    A) 135,155,165,175,185(2 reps)
    B) DND (wrists are bummed)

    Strength
    A) Got two in a row other than that just practice
    B) DND

    Cond
    9:25

  27. BBG: 1a) 155
    1b) 145, I just can’t get the timing down. I can only do this going ridiculously light in weight.
    Strength: 1a) 0,0,0 -> basically became bent arm handstand practice
    1b) 115,125, 125
    Conditioning: 12:47 rx, the transition from the row to kbs sucked big time!

  28. No bbg
    A. No def 13, 9, 13, 7
    B. First time doing more than just the bar, 85#
    3/3 strict, push press and push jerk ,worked up to 205#
    Cond.
    E30o30/10 min 1 bear complex 115#

  29. T&G Power Snatch x 4: 155, 176, 198, 220(3), 198
    Snatch Balance: 185, 225, 225, 245(3), 245(2). Used a rack today to force the weight lighter and to work on getting to the bottom position faster.

    Freestanding HSPU – just practice basically
    Kang Squats – 155, light and perfect as possible

    Conditioning – 8:50

  30. M/16/155/SouthWest

    BBG:
    A. 105
    B. 115

    Strength:
    A. Practiced freestanding handstands
    B. 95,100,100

    Conditioning:
    19:59, Starting to suck less at HSPU, still not good. Shoulders were extremely tired.

  31. 27/172#/NorCal

    BBG
    1) 190#
    2) Got up to 245# No Racks

    Skipped Strength and Conditioning. Getting ready for the Moxie Madness Throwdown.

  32. m/35/5’8″/180lb
    BBG
    1) 165
    2) 135-145-155-165-175
    STR
    1a) did death by HSPU 11rds + 6
    1b) 145-155-165
    COND
    Other

  33. BBG: dnd

    Strength
    1a) 1:00 of shoulder taps
    1b) 115. First time I’ve done these. very awkward.

    Conditioning: 13:58

  34. T&G PS: 145,155,165,175,fail185
    SB: 145,165,175,185,fail205

    Skill: practiced being upside down and shit.
    Cond: 10:59 no one. I repeat no one has a rowing deficiency quite like mine. I’m a weak bitch.

  35. M/20/185
    BBG
    1) 177 hit 182 twice
    2) 182 worked on catching in a power snatch position
    Strength
    1) worked on handstand holds and going from ground to lockout freestanding
    2) 155
    Conditioning
    12:02

    Also made up Tuesdays 4×8 squats based off 415

  36. BBG:
    1A) 165,175,185,195,205(2) f-on 3rd
    1B) 136,145,155,165,185– rest 90 sec. Heaved a little on the last set

    Strength:
    1a) Freestanding HSPU –5,6,7 rest 60 sec.
    1b) 3X8 Kang Squats – 115

    Conditioning:
    For time: 12:00

    Conditioning has been off the last 2 days

  37. 1. 170#
    2. 195#x4, 205#x2
    3. 5-7 per round, all singles
    4. 135# across the board
    5. 12:35, wore the respirator on the rower for some mental training more than anything; rowing is a weak point. Swings/HSPU were smooth and UB.

Comments are closed.