Paul Castaneda – 41 UB C2B Pull-ups:
WOD 140212:
BBG
1A) 5X3 T&G Power Snatch: work to a 3RM – rest 90 sec.
1B) 5X3 Snatch Balance: work to a 3RM (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
1) 15:00 AMRAP of:
500M Row
25 Wall Balls 20/14#
*Try to maintain steady smooth pace, do not redline. Rest after until HR drops below 110bpm.
2) 5 rounds of:
5 Snatches 155/105#
10 Burpees
15 Box Jumps 24/20″
Rest 1:1
Really glad to see other people struggling on the squats, I was worrid it was just me :). Any tips for keeping a HSPU in freestand?
Worried*
I agree. I haven’t been able to hit the quick no pauses and even lowered the weight. I was def stoked about hitting a 15# pr but not so much now at these percentages hahahaha
Yeah, I haven’t hit a Rx percentage over 75%. Had a 35# PR, so these suck…
BBG
1a) 135-155-175-195-215-225f1
1b) Subbed OHS. My neck is rubbed raw. 135-155-175-195-215
SS
1a) HS walk practice
1b) 135
Cond
1) 4+206m
2) 2:11, 1:40, 1:54, 1:55, 1:53
BBG
1a) 165 – 185 – 205 – 210 – 215(fail)
1b) 185 – 195 – 205 – 215(xoo) – 215
Strength
1a) Did 30s of pressing out of a headstand and 30s of handstand walking
1b) 195# across
Conditioning
1) 4 + 3 WB – 1:50-1:55 per row; UB WBs (this felt good)
2) 1:15 – 1:38 – 1:41 – nope… (this felt awful; box jumps were terrible)
Hey Chris I see you’re from Rochester, NY…where do you train? I travel through there once a while…
CrossFit BoomTown. There’s a group of us who do Outlaw every morning at 6:30.
Chris –
We are not too far apart. I currently train/live out in Buffalo. Have you done any competitions in the CNY/WNY area recently?
Where do you train in buffalo? Will be there in 2 weeks…
Mtresp5-
I coach and train out of Crossfit Amherst. Maybe you could drop in while youre in town, it’d be cool to run through Outlaw with a fellow follower
I did the Hammerhead competition at CF Buffalo.
Shane –
Cool, good to see more WNYers on here. Haven’t done any comps recently, but probably will after the Open. You should look into doing the Catalyst Games out here in June.
Ariel B –
I was there coaching our athletes in the scaled division, one of our women took 1st.
Chris –
I have been looking into them actually, they look like pretty cool event.
m/35/5’8″/175lb
BBG
1a) 175
1b) 175
STR
1a) HS walk work
1b) 155-165-175
COND
Other
Any Outlaw-friendly places around Miami or Coral Gables?
BBG – altered a little to see where my wrist is
1a) 3×3 TnG PS @ 95
1b) 3x 15′ Rope Climb
STR/SKL
1a) 3, 2, 3
1b) 95 across, not feeling it today
CND
4 + 450m
– rest 6:00 –
1:18
1:22
1:30
1:00
1:30
**Scaled to 75, feel like a puss but dont want to push my wrist and negate the progress Ive made thus far**
1) 145-155-165-175-185
Squatted last rep. I ain’t even mad.
2) 165-175-185-195-205-215
Cond in reverse order
11:15 Rx
About 1:10-1:20 a round
Row/WB 4 Rds even, legs toasty
HS stuff later
BBG:
1a) 185-205-225-235-240(2)
1b) up to 235
Strength/Skill:
1a) 3 x10 UB freestanding HSPU, then 5 minutes or parallette press to HS work
1b) 155# (this bothers my back, so I tried to keep it light
Conditioning:
Tonight after I teach all my classes.
Conditioning:
1) 5 rounds (I found a steady and comfortable pace kept 1:50ish on the rows, 1st 2 sets of WB were unbroken, other 3 were 15/10reps. I felt pretty good after this.)
2) 1:12, 1:12, 1:08, 1:09, 1:07 (not sure why the rounds go faster???
BBG:
1a) 155, 165 (3rd fell below parallel)
1b) Up to 165 and called it. Upper/middle back still cramps in a snatch position.
Conditioning:
1) 4rnds+ 1WB
2) 2:20, 3:10, 3:18–1:24, 1:16
-Back was in serious pain, had to sub PC’s last two rounds.
Strength:
Later.
4×1:00 ME strict ring dips: 22, 19, 17, 19
4×8 GHD: #25
+ Accessory work.
BBG-
1a) 78/80/83/85/88×2
1b) 85/90/95/98/102×2
Strength
1a) If there was a way to get negative score here, I probably accomplished that. lol I can HS walk for days but can’t even fake one of these.
Conditioning
1) 4 + 480meters. I took the smooth pace VERY literally. wasn’t even breathing hard.
2) 1:15, 1:14, 1:09, 1:09, 1:11.. went to slow on burpees first 2 rounds.
BBG: dnd. wanted time for conditioning
Strength:
1a) sub 30 shoulder taps plus hold against wall for 30 sec.
1b) 125 (+10 from last week)
Conditioning:
1) 3 rds + row. Goal was 4 rds.
2) Did 3 rounds. sub 70# db power snatch. 2:05, 2:17, 2:19
BBG:
1a) 100, 115, 125, 130, 135#
1b) 135, 145, 155, 165 (missed), 165#
Strength
1a) 11, 11, 12
1b) 155#
Conditioning:
1) 4 rds + 51 m
2) 2:03, 2:01, 1:45, 1:36, 1:35 (changed to step downs and got much faster)
1a: 70, 80, 90, 95 (1+f+f), 92.5kg (1+1+f)
1b: 70, 80, 90, 100, 105kg
Strength:
1a) 6, 7, 7 reps (got three in a row as the best)
1b) Did DL instead at 170, 170, 180kg x 3 reps
Conditioning;
1) 4 rds + 3 thrusters – did thrusters with 20kg KB, since i had no wall ball.
2) 1:06, 1:05, 1:05, 1:12, 1:10
BBG
1a) 155 (jumped to 175 and couldn’t make it)
1b) 190
Strength/Skill
1a) 3-3-3
1b)135-145-155
Cond
1) 4+21 WB (all WBs unbroken)
2) 1:06-1:07-1:12-1:14-1:16 (3/2 on all snatches)
BBG:
1a) 70 kg, 75, 80 (1/3), 80 (2/3)
1b) 70, 80, 90, 95, 100
S/S:
1a) strict hspu 4, 2, 4
1b) good mornings 60 kg, 70, 70
Cond:
4 rds
then,
2:04, 1: 56, 1:47, 1:47, 1:44
27/172#/NorCal
BBG
1a) 135-165-185-200(F)-195#
1b) 135-185-225-245-250#
Strength and Conditioning Later
Strength
1a) 6-7-2(Wow)
1b) 210# on all three
Conditioning
4 rds + 3 WBs… Steady Eddie
1:14
1:12
1:25
1:17
1:07
TWT 6:15
Hindsight, I probably could have gone faster on the burpees, but i felt good about the pace. All Snatches unbroken T&G except 3rd round. I messed up my rhythm.
29/6’4″/210/NorCal
BBG
1a) 225
1b) 225 having wrist trouble – didn’t push it
Str/Skill
did some freestanding HSPU on a tumbling mat. First time I’ve gotten multiples. got 3 a few times. The mat is way better for confidence/comfort than the rubber floors
Cond
1) 5 + 75 m – everything unbroken. Could have pushed a little harder but stayed conservative rowing ~1:50.
2) 1:20, 1:29, 1:21, 1:20, 1:14. TWT 6:44.
Lost a lot of time because I stepped down from the box every rep. Don’t want to rebound from the box. Because not first rodeo.
Maybe the third rep doesn’t count
Count it. Nice lift!
+1
Old/Average/Portly/NorCal
I rarely post but Alvin thinks we old men need voices in the Outlaw Wilderness so I’ll try to post more often.
BBG
1a – 165 (girls – lots of them – hit more than my 1RM of 200lbs)
1b – 185 (super geeked to hit my lifetime snatch balance triple from the blocks while not wearing knee sleeves PR)
S/S
Only did the free-standing HSPUs – best set was 4
Con
1. 4 rounds + 365M
2. Snatched 135 (see feeble 1RM snatch above – so that was ~70% of my 1RM) and the rounds were: – 1:25, 1:26: 1:28, 1:15 (I thought it was FOUR rounds and sold out on R4); 1:32
Glad to see you posting finally
21/5’8″/165/NorCal
BBG
1a) 200 PR (pretty stoked about this since 1RM PS is 205)
1b) 185
Strength
1a) practice freestanding HSPU
1b) DND
Cond
1) 4+7WB (felt really good on the rower today)
2) 1:28,1:32,1:38,1:38,1:24 TWT 7:40
http://youtu.be/KcVid-yFonk
BBG: 105-115-125-135-140#
I forgot snatch balance, oops
S/S:
1a) HS walk practice
1b) 115#
Cond:
1) 4 + 25m
2) 1:16, 1:21, 1:20, 1:21, 1:21
#TheStruggleContinues
BBG
1.) 85 kg
2.) 100 kg, kept it lighter to really stick it in the hole
Strength
1a.) nope
b.) felt heavier then usually, stayed at 80 kg
CND
different
1a. 85-95-105-115-120
(I thought 120 was 130 and I had PRd, and then recounted and then got depressed for the rest of my workout)
1b. 105-115-125-125-135
Conditioning-
1. 4+ 319m
2. 1:58, 1:46, 2:08… And then I failed snatches. Snatches were so bad today. :-/
27/168#/5’9″/M/CenEast
2/3/3
5×3 PSn: 125/135/145/155/160# – no straps – definitely didn’t warm up enough
5×3 Sn Bal: 115/135/155/165/170#
FSHSPUs: Can’t do. Subbed 1:00 of sideways wall walks back and forth along wall
Kang Sq: Subbed GMs. Ever since we started doing these, my squat form has gone to turds. 115/125/135#
Conditioning:
Row + WBs : 4 + 63m
Sn + Burpees + BJ’s: 1:53/1:39/1:50/1:57/1:43 – TWT 9:02
Notes – Better rounds were when I was able to connect the PSn’s. Also, hips were on fire during the BJ’s. Haven’t done a BJ since following Outlaw so the whole rebounding thing took a few reps to get used to again…
Snatch – 195 (f on 3rd rep @ 205)
Conditioning – did it reverse because of timing so I was a little more fresh for the snatches
2) 1.16, 1.16, 1.13, 1.14, 1.09 – TWT – 6:08 (burpees are pretty slow for me, but at least the step-down saves some energy)
1) 4 rounds + 170m row
BBG:
1a) 185# (10#PR)
1b) 80kg
WOD:
1) 4 rounds Rx
2) 1:52, 1:46, 1:55, 1:50, 1:51 Rx
M/30/175#/5’9″
Long day
BBG
1a) 135, 145, 155, 165f, 165 (PR!)
1b) 135, 155, 165, 175, 185 (heaviest I’ve ever gone, PR!)
Strength
1a) 6, 9, 9 I’m getting good at these!!
1b) 135#
CND: 3+50sdhp – subbed 50 empty bar sdhp, nice and easy
After putting weights on the bar…
1:57, 1:56, 2:57 (failed 2 snatches), 2:10, 1:54 stepped down all BJ lol.
FYI my wife hit 105# for 3, her previous 1RM was 95#, our baby is 2 months old. She’s a champ.
Bbg: 1a) 135-145-155-165-175
1b) same bar/weight. Elbows still feels sore.
Strength: 1a) handstands ME
1b) 95# These are harder than those quick up and down squats for me. I don’t have a problem not pausing, but I’m definitely not coming up super fast. These just tax me like no other.
Conditioning: 1) 4+349m
2) 1:53, 1:43, 1:38, 1:37, 1:33
Was everyone doing full or power snatches for conditioning? I did full and my hip flexors were toast, couldn’t jump at all.
Power.
It’s not that complicated, so I shouldn’t have to say this, but I will:
In BBG, do full unless it says power.
In conditioning, do Power (or muscle, or any gtoh that would count as a snatch) unless it says full.
Just asked because power snatches were explicitly programmed in a wod a while back, so when I see snatch, I think full snatch. Then I see people posting about power It’s a little confusing to a new follower/crossfitter. Thanks for explaining, but keep the pretension to yourself.
power snatch 155,165,175,185,195×2
snatch balance up to 145 (155 was messy)
strength+skill- skipped will make up tomorrow
con
4+500m
1:55
2:12
2:06
2:03
2:10
TWT=10:26
BBG:
1a.) 160, 170, 180, 190, 200x2f
1b.) 185, 205, 220, 235, 250x2f
Strength:
1a.) Freestanding practice
1b.) 180, 180, 180
Conditioning:
1.) 5 + 65m
2.) 1:19, 1:25, 1:28, 1:31, 1:19 (obvious mental gap on 3&4)
All Box Jumps were step downs
+1
BBG:
A. Up to 110Lbs
B. Up to 125, PR
Strength:
A. Worked on freestanding
B. 95, 105, 105
Conditioning:
1. 4 Rds, Sub 400M Run
2. 1:40, 1:46, 1:51, 1:51, 1:47, at 95Lbs
Not much time today
3rm full snatch 175#
Isabel 3:20
Done
Running on very little sleep today…
Power Snatch x 3: 155, 176, 198, 220, 231(1)
Snatch Balance: 225, 245, 275(0), 245
Free HSPU: Consistently was getting 1 and got one round of 3.
Kang Squats: 155, 185, 185
Conditioning
Row/WBs: 4 Rnds + 23 WBs
Part 2: 1:16, 1:20, 1:28, 1:30, 1:18
PSn- 120
Sn Bal- 165
Free HSPU- 5/6/6
Kang Squats- 105
Cond:
1) 3+ row & 19 wall balls (16lb)
2) 1:45/1:45/1:43/1:40/1:23
Snatch triple 105
Sn balance 120
Cond
4 rounds+389m
Part 2
All at 2:18-2:23
Snatches were limiting factor. Had to do all singles and really focus on form. Burpees actually felt really good
M/26/155#/5’8″/SW
1. 185# x 2, barely missed third, felt strong here
2. 205# x 3, went for 215# and just didn’t have it
3. 1/5, 2/6, 4/7 (first number is the reps that I had a good lockout and returned under control and attempted another press; second number is the total number of good lockouts)
4. 135#, 145#, 145#
5. 3 rds + ROW
6. Body felt trashed here, averaged 3min a round so I just took a 1min rest break; I couldn’t move fast enough to get my heart rate/breath rate going since my muscles felt so fatigued, so it turned into a grinder.
Evening Session:
Did yesterday’s conditioning:
1. 13/3/11
2. 12/4/10
3. 13/5/11
4/13/5/11
BBG:
1) 175,185,195,205 (PR), 215(f).
2) 185,195,205,215,225 (heaved w/these)
Strength:
1a) 7,7,9 had someone spot my feet to keep me vertical
1b) 135
Conditioning:
1) 15:00 AMRAP of: 4rds + 130m, felt good stayed within myselft/never redlined
Rested just to set up bar/box-already had wt ready
2) Rd times: 1:20, 1:27, 1:52 (rested on top of box every 5th)-dumb, 1:36, 1:30
Liked this
M/34/205#/6’0/So Cal – Started following after the so cal camp in Jan.
M/F/S – 3/4/6 – Elbow feels like shit. but back is feeling better after adjustment.
BBG
1a) 105, 115, 125, 135, 135# – first set @135# was ugly, cleaned up on second set
1b) 95, 105, 115# – Elbow is not liking these, had to stop even after going light
S/S
1a) 1 min Hand Stand Hold Practice – elbow wasn’t having it on any pressing
1b) 3×8 @ 115# – back is getting stronger, but still taking it slow
Cond.
1) 4 + 88m – Goal was 4 rds
2) Skipped
BBG
1A) 95, 115, 125, 135, 145×2
1B) Worked up to 155
Strength
1a) 3 UB was the best I got. Did not keep track of singles
1b) DND
BBG: 1a) 165
1b) 145
Strength: 1a) handstand hold
1b) 105
Conditioning: 1) 4rnds
2) 3rnds