140212

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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

67 thoughts on “140212”

  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?

  2. 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

  3. 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…

        • 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?

          • 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

          • 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.

  5. 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**

  6. 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

  7. 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???

  8. 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.

  9. 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.

  10. 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

  11. 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)

  12. 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

  13. 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)

  14. 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

  15. 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.

  16. 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.

  17. 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

  18. 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

  19. 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

  21. 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

  22. 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. :-/

  23. 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…

  24. 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

  26. 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.

  27. 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.

  28. 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

  29. 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)

  30. 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

  32. 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

  33. 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

  34. 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

  35. 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.

  36. 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

  37. 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

  38. 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

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