The Outlaw Way

In Omnia Paratus

140207

Posted on February 6, 2014 by rudy.coach

Live from Melbourne, Australia.

WOD 140207:

BBG

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

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

Strength

1A) Back Squat:1X8@85%, 1X5@90%, 2X2@95% quick up and down with no pause every set – rest 2:00

1B) Bench Press: 4X5 work to a 5rm – rest 2:00

Conditioning

20 minute AMRAP of:

10 C2B Pull-ups
20 DB 20″ Stepups 50/35# (10L/10R)
Row 500m

51 thoughts on “140207”

kyle millinger on February 6, 2014 at 8:59 pm said:

stepups to 20″ box for all??
Travis Jarmin on February 6, 2014 at 9:02 pm said:

Step up on what?
- Travis Jarmin on February 7, 2014 at 8:10 pm said:
  
  PC&PJ: 135/155/175/185/210
  JerkBal: 125/135/145/165/185
  HBBS: 5@335 2×2@365 (just happy to have squatted anything today, 0 motivation.)
  Bench: 175/185/205/225×6 (felt good so I did one more, failed 7th)
  Cond: 3rounds+28meters used 2x53lb KBs and I suck at rowing. No one is worse than me.
armygasguy on February 7, 2014 at 8:05 am said:

M/37/210
BBG 185 (missed 205 on 3rd rep)
B’S 360.380,400
Bench up to 225
No met con – had to get to work. Stupid job always messing up training:)
Chris on February 7, 2014 at 8:50 am said:

BBG
1a) 185 – 205(2) – 205 – 225 – 245(3) (last 3 sets were PC only; tweaked shoulder on 2nd set)
1b) Skipped (shoulder)

Strength
1a) 330(5) – 350 – 370 – 370(1+)
1b) Skipped (shoulder)

Conditioning
4 + 13
maximuswp16 on February 7, 2014 at 9:37 am said:

what is this bench press you speak of?
- Drank on February 7, 2014 at 3:15 pm said:
  
  Go to the park, pick up one of the park benches and press it overhead. No dip, just strict.
Adam Kubo on February 7, 2014 at 11:21 am said:

BBG
1) worked up to 220#.
Did nothing else.
Moxie Madness Throwdown tomorrow.
Active Recovery
Solomon Granillo on February 7, 2014 at 11:24 am said:

M/28/#153/NorCall
BBG
1.#177
2.Skipped
Strength
1a. #263×5, 280×2, skipped the rest
Conditioning
Skipped
Getting ready for Moxie Madness.
If anyone wants to give the workouts a go here is the website.
http://www.moxiemadness.com
Rooney on February 7, 2014 at 11:51 am said:

BBG: 1a) 190
1b) 190
Strength: 1a) worked up to 210 with same rep scheme – groin felt really good today…it could have handled more than 210
1b) 230
Conditioning: 4 rnds – paced a little to much
Jeff S. on February 7, 2014 at 12:02 pm said:

BBG
1a.) 110 kg, missed the 4th jerk
1b.) 80, 90, 100, 90, 90
Strength
1) 345, 365, 387#. Didn’t use a belt today and it felt good
Totally forgot about bench
CND
subbed 50 DU for rows. Stopped at 5 rounds in 18:15.
C2B pull-ups felt unsafe after the trashing those step ups put on my forearms. Almost fell off the bar twice.
Kyle millinger on February 7, 2014 at 12:03 pm said:

BBG-
A) 104kg
B) 87kg.. I think I shorted this a little

STR-
A) off 172kg.
85% x7.. 90% paused 4 and 5th rep. 95% both successful
B) I’m so strong at benching its unfair.. An ugly 210# 5rm

Cond-
5 + 2 c2b
- Kyle millinger on February 7, 2014 at 1:06 pm said:
  
  P.s. Everyone was using 2 db correct? 1 in each hand? Lol
  - JCheek - Crossfit Plymouth MI on February 7, 2014 at 1:37 pm said:
    
    Kyle – That’s what I am assuming…50# DB/hand. You know, Rudy is in Oz and distracted by the Commodore Ute…
    - kyle millinger on February 7, 2014 at 2:29 pm said:
      
      lol that is what I did… but my god I don’t think my forearms have ever hurt that bad during a workout. My legs were no issue during the step-ups I physically couldn’t hold the DB’s anymore
- ifly0404 on February 7, 2014 at 2:56 pm said:
  
  “I’m so strong at benching its unfair..”
  
  Glad I’m not the only one.
Bryan Holland on February 7, 2014 at 12:19 pm said:

BBG
1a) 215
1b)185
Strength
1a) off 375
1b) 205
Cond
@ work. No box No rower. Did 11.4 140 reps in 9:30 then got a call.
JCheek - Crossfit Plymouth MI on February 7, 2014 at 12:41 pm said:

Is everyone who has completed this using a 20″ box or 24″ box for the step ups? I would like to know which to do before I begin and so I know who I am “competing” against.
- Chris on February 7, 2014 at 12:56 pm said:
  
  20 inches. Honestly, grip was the major factor for me, not the box height.
  - JCheek - Crossfit Plymouth MI on February 7, 2014 at 1:34 pm said:
    
    Awesome. Thanks Chris. I’ll use 20″ and hold on for dear life
AdamnGdamn on February 7, 2014 at 1:46 pm said:

BS 285/300/315
had to single out two reps at 90% and all at 95% but I got them in. Rest day otherwise, some general barbell work for SuperFit tomorrow…
Jordan M on February 7, 2014 at 2:37 pm said:

BBG – 205×4, 225×3+a clean. Couldn’t lock out the jerk

Squats: 310×8 (holy fuck), 330×5, 345x2x2. Got them all. Good times
Bench: 225

Cond: later if time allows
maximuswp16 on February 7, 2014 at 2:41 pm said:

c+j 215
jerk balance 195
squats based off 420
bench 5×230, 3×240
con 4+16
ifly0404 on February 7, 2014 at 2:49 pm said:

BBG:
1a.) 175, 190, 205, 215x3f, 220×3.5 ~ missed PJ
1b.) 175, 195, 215, 230, 240x2ff

Strength:
1a.) 280×8, 300×5(*PR 5 RM), 315x2x2
1b.) 165, 175, 190, 205

Conditioning:
4 + 80m ~ (24kg KB’s, alternated legs, touched top of trailing leg foot to box)
Brad D on February 7, 2014 at 2:55 pm said:

BBG: a)135,155,185,205,225(3reps) couldn’t maintain hook grip
b)135,155,185,205,205
Strength: a)375,395,425
b)225,275,295,315(4reps)
Cond: 4 rounds + 8 c2b
forearms blasted
Drank on February 7, 2014 at 3:25 pm said:

Training at CF Rise land of Eleiko and Kilos. Idk how to math.

1a. 65k
1b. 65k
2a. 105k. I failed to hit all sets at Rx weight. Strength wasn’t there. 15 hour car drive and sleeping on couches is bad…
2b. 135lb

Conditioning- 3+20
Probably best sets of c2b I’ve had and quick rows. But the step ups really blew, spiked my heart rate, and taxed my grip.
75Rampage on February 7, 2014 at 3:52 pm said:

BBG: dnd

Strength:
1A) haven’t squatted heavy in 2 mths. just added weight today as I felt comfortable, not off %s. 175-200-220-230

1B) 185

Conditioning: 2 rounds + 12 steps

10 supinated grip PUs
20 DB 20″ Stepups 50#
subbed SDHPs @ 45# x 50 reps
Mike C on February 7, 2014 at 4:25 pm said:

BBG
1. 245
2. 225

Strength
1. Off of 405. Felt strong today
2. DB bench 100# Db’s all sets. Did 7 reps

Cond:

5 rounds + 2 step ups

Felt great today, lots of gas in the tank.
BS on February 7, 2014 at 4:36 pm said:

BBG
1a) 255, first time keeping hook grip
1b) up to 215
SS
1a) off 415. 95%- 1+f, 2, 1+f. All sets required pauses
1b) pendlay rows instead
Cond- 4+30+80 m
Jackass partner decided we weren’t allowed to set KB down…
Shane Stadtmueller on February 7, 2014 at 5:21 pm said:

BBG
No go w/ wrist

STR
1a) 300, 320, 335
1b) Subd one arm KB press w/ 53#

CND
4 rds + 15 stepups….

….dear lord have mercy on my forearms. Had to break up the steps into 2×10 to give my grip a break. Caught breath on row, ~2:00 pace
CANottoli on February 7, 2014 at 5:38 pm said:

Short on time today

C&J: up to 185
Squats done after conditioning
1×5 315, 2×5 345, 1×7 345

Cond: 4+10
Emily Morris on February 7, 2014 at 7:47 pm said:

BBG:
1a) 115, 135, 140, 145, 155# …I think. Writing stuff down correctly proved to be the challenge today.
1b) 125, 135, 155, 165, 175#

Strength:
1a) 210, 220.5, 233#
1b) 135, 145, 155, 170#

Conditioning: 4 rounds plus 3 stepups
JCheek - Crossfit Plymouth MI on February 7, 2014 at 8:04 pm said:

27/77kg/5’9″/M/CenEast

1/1/1

5×4 PCln & PJ: 165/175/185/192# – Yes, I have two 1# plates
5×4 JBal: 145/155/165/177#

HBBS: dropped %’s down to get the work in. 75/80/85/90%. Kept rep scheme.
BP: 175/185/195/215#

Conditioning: 4 Rds + 11 Step-ups.
C2B: kept it at 5/5
SU: 10/10. Forearms were okay as I hook-gripped the DBs but hips were another story…
Row: 2:00 pace
Kevin Schmitt on February 7, 2014 at 8:22 pm said:

I’m not sure why, but I wasn’t feeling 100% today

BBG:
1a) 185#-225#-245#-255#-265#
1b) I just used the same weights

Strength:
1a) based off of 415#
1b) 225-245-255-265 (not bad considering I haven’t benched in months)

Conditioning:
5 + 57 meters ( If I would have pushed a little harder on the rows, I think I could have finished the 6th round. I hook gripped DBs which really helped save my grip. Doing long AMRAPs
- Kevin Schmitt on February 7, 2014 at 8:23 pm said:
  
  *Doing long AMRAPs by myself really sucks…
  - CPD19 on February 7, 2014 at 9:36 pm said:
    
    welcome to the club.
  - JCheek - Crossfit Plymouth MI on February 8, 2014 at 8:17 am said:
    
    +1
- kyle millinger on February 7, 2014 at 11:11 pm said:
  
  after the 2nd round… I seriously thought about getting my oly straps that I use snatching to hook the DB’s.. figured that was a little outside the “rx” standards lol
  - Kevin Schmitt on February 8, 2014 at 7:56 am said:
    
    I thought about bringing the DB to my shoulders, but I figured that would be a no-no as well.
James McCoy on February 7, 2014 at 9:14 pm said:

1) 176, 198, 220, 242, 264(2)
2) 225, 275(3), 255, 275 (Push Jerk x 4), 305 (Push Jerk x 3). Felt like test my no foot movement push jerk and it felt pretty good.

Squats – 355 x 8 (PR), 375 x 5 (PR), 405 x 1, 405 x 1
Bench – 225, 275, 255, 275 (3)

Conditioning – 4 Rounds + 215 meters.
CPD19 on February 7, 2014 at 9:34 pm said:

BBG:
1a) 185 (jerks turned hybrid on rep 3)
1b) DND

Strength:
1a) 265, 275, 295/300
-Very difficult, can’t find my rhythm since foot injury.
1b) 185

Conditioning:
15min AMPRAP:
3 rounds
Junkin on February 7, 2014 at 9:46 pm said:

30/M/175#/5’9″

BBG
1a) 135, 155, 175, 185, 205(3) so very lame for missing the last jerk
1b) 185(?), 135, 155, 175, 135 these are seriously weird, on the bright side, broke in my jerk blocks. They work.

Strength
1a) 265(6) 280(2) 300(1) 300(0) I can only squat with Smolov
1b) 135, 185, 225(f), 205

CND
4 rounds flat
Subbed 50 DU for row, also did 45# plate step up. I wish I had more DB’s. Step ups blow.
- CPD19 on February 7, 2014 at 10:00 pm said:
  
  +1 on Smolov, best I’ve ever felt squatting.
Jerod on February 7, 2014 at 11:37 pm said:

3 + 350 Meters

First time posting in a while. Wrist is healing, slowly, but healing.
nathan on February 8, 2014 at 12:16 am said:

Felt pretty good today I had some frustration to deal with and I think it helped.
1a. 135, 155, 165, 185#
b. 45, 95, 115, 145#
2a. 255, 285, 300, 315#
b. 185, 195, 205, 215#
No cond.
Brandon (41, 6', 180) on February 8, 2014 at 12:16 am said:

185lb t&g C&J
Squats to 315lb
Bench to 185
Cond: 4rds + 1 c2b pu (40lb dbs because it’s all I have)

I’m pretty happy with 4 rounds for an old guy like me.
Tristan on February 8, 2014 at 12:52 am said:

M/16/155/ South West

BBG:
A. Up to 135
B. Up to 115

Strength:
A. Off of 225, Completed
B. Had to sub OH Press, got 105×3, then 100×5

Conditioning:
4Rds+24, Sub 400M Run, 35Lb Dumbells
mark messer on February 8, 2014 at 7:32 am said:

Cond:

5 rnds+ 10 ctb + 20 step ups + 250 row
KMadd on February 9, 2014 at 5:28 pm said:

BBG:
1A) 190,200,210,220,245(2) F on 3rd hit as singles – rest 90 sec.
1B) 185,195,205,215,230(2) F on 3rd– rest 90 sec.

Strength:
1A) Back Squat:1X8@ 385, 1X5@ 410, 2X2@ 435 quick up and down with no pause every set – rest 2:00. One pause on set of 8 and one pause on set of 410
1B) Bench Press: 4X5. 245,265,285. 315 (3) F on 4 used spotting assistance on 4 and 5. rest 2:00

Conditioning: Later tonight
20 minute AMRAP of:
- KMadd on February 9, 2014 at 11:05 pm said:
  
  Conditioning: 20 minute AMRAP – 4 rds + 5; paced too much. Sucked doing this in the gym by self tonight.
Sean on February 14, 2014 at 11:38 am said:

Str 1A) 7X285#, 5X300#, 2X320#
Cond – 2 Rounds + 3 Stepups in 13:00. 40# DBs are the heaviest I have. Rower malfunctioned during first round, no rowing in round 2. Chain slipped off the idler pulley somehow. Not a great effort on this one.

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51 thoughts on “140207”