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.
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)
1a) 60, 70, 80, 85, 87.5kg
1b) 60, 70, 80, 90, 95kg
Strength: skipped no time
Conditioning
9:31
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.
BBG:
1a) 135#, unpleasant after yesterdays metcon
1b) 95#
strength:
1a) done
1b) 105#
cond: 16:32
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
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
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
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
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
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
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.
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!
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
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?
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.
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.
BBG:
1a) 105, 115, 120, 125, 130#
1b) 125, 145, 155, 165 (failed), 165#
Strength:
1a) 7, 3, 9
1b) 145#
Conditioning: 11:42
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!
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.
Oh and 155# for the snatch balance
Alsoooo… http://youtu.be/Bekw6EN3prc and…
http://youtu.be/9VHAaCKwjSo
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.
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
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.
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
Good to see you posting on the forum again Kevin. Also Harrison is unreal.
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
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)
BBG
1. 115
2. Skipped
S
1a. Did max effort with the wall
1b. Skipped
Cond
14:58
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!!!
BBG:
1a.)155, 165, 175, 185, 195x3f
1b.)185, 200, 210, 220, 230
Strength:
1a.) freestanding practice
1b.) 175
Conditioning:
10:17 Rx
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
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!
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#
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
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.
BBG: 1a)155
1b) 140
Strength: 1a) handstand hold
1b) 100lbs
Conditioning: 11:31
27/172#/NorCal
BBG
1) 190#
2) Got up to 245# No Racks
Skipped Strength and Conditioning. Getting ready for the Moxie Madness Throwdown.
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
BBG: dnd
Strength
1a) 1:00 of shoulder taps
1b) 115. First time I’ve done these. very awkward.
Conditioning: 13:58
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.
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
Snatch – 195
Snatch balance – 225 – So this is what it’s like to finally have jerk blocks… heaven
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
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.
BBG 1A) 115# (F135#)
BBG 1B) 95# (failed rep 4 @ 115#)
Str 1b) 115#
Cond – 15:04