Outlaw Barbell Head Coach, Jared Fleming, has taught me more about lifting – just by watching him – than I’ve ever learned from any course, book, website, or any other coach. Nearly 400# with the speed, precision, fluidity, and power of Usain Bolt, Nadia Comaneci, and a jackhammer wrapped in blonde hair and a set of 32″ quads. Watch him dance boys and girls…
WOD 140620:
BBG
Hang Snatch (just above knee): 5X2@80% of 2RM
Strength
1) Back Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest as needed.
Conditioning
For time:
24 KB Weighted Pistols (alternating) 24/16kg
12 Muscle-Ups
16 KB Weighted Pistols (alternating) 24/16kg
8 Muscle-Ups
12 KB Weighted Pistols (alternating) 24/16kg
6 Muscle-Ups
“I’m so fast that last night I turned off the light switch in my hotel room and was in bed before the room was dark.”
Muhammad Ali
I done handcuffed lightning, thrown thunder in jail.
Is that 24 per leg?
No, total
Best news I’ve gotten all week. Thanks
BBG
92.5KG
Strength
1) Back Squat: Off of 502#
2) Front Squat: Off of 441#
Conditioning later
Snatch 165
Back squat 4×5/205 testing out the back
Front squat did a few pause doubles to practice with one of our members
Con 10:11
Had 9:50 and missed the last mu 🙁
Squats done off 275, 235
Cond
17:03
1) 185
1) 400
2) 365
Cond: 9:30, all MU’s UB
BBG
1) 90 kg
S
BS off 160 kg
FS off 150 kg
Cond:
7:48 … Pistols were rough
BBG:
1. 80kg
Strength:
Done
Conditioning:
7:50
BBG
Done @ 145#
Strength
Done
Conditioning
Wimped out and did as a 10 min EMOM
Odd – 4 muscle ups
Even – 10 pistols w/ 16kg KB
27/170#/5’9″/M/CenEast
1/1/1
HSn: 150# off of 190#
BS: done off 355# – inside of right groin is still really bothering me. Feel weak in the bottom of the squat and have pain as well. Result of that 1RM back squat attempt. Resting this weekend, and playing it by ear.
FS: done off 275#
Conditioning: can’t do pistols – which, btw, does anyone have any really good stretches for this? When I hit the bottom of the pistol, my heel comes off the floor and I roll on my toes. Help?
Did 30 MUs for time instead. 5:26; 0:04 PR
Tons if the foot against a vertical surface leaning in calf/ankle stretch.
I also did a godo bit of squats with a band around my ankles, hooked to a pole behind me (pulling on the front of the foot).
Finally, another warmup, get to the bottom of the squat and try and really get full ROM of the ankle. I’ll do this a band around my butt so I don’t fall back (had to at first, no longer), then lean forward hard doing one leg at a time, and then move towards the outside of the ankle on that leg, then do the other.
In reality though, nothing helped more than doing TONS of “Rx” workouts with my heel on something (in oly’s too). Eventually you’ll get there. My left ankle was WAY worse and used to kick me back onto my butt very often.
Also try holding a 15-25# plate out in front of you while you do a pistol. I was able to do this before anything else to hit full ROM.
There’s also some british CF pistol guru on youtube who will likely be the first person that comes up on a “pistol crossfit” search there.
BBG
1:) 170#
Strength
1:) done off 335#
2:) done off 295#
Conditioning
First time doing weighted pistols, those were interesting.
10:38
1. Done at 155
2. 195-220-245-245
3. 170-185-200
4. 10:52 wtf
M/28?#157/NorCal
BBG
1. #150
Strength
1. 175-205-216
2. 135-160-170
Conditioning
Practiced for local comp. this weekend.
BBG
off 245
Strength
done
Conditioning
12:03 (weighted pistols are the devil. the just fuck happened to me?)
BBG 1) 115#
STR 1) 210-225-260-260#
STR 2) 210-225#
Cond – Heavily scaled
16 KB Weighted Pistols (alternating) 8kg
8 Muscle-Ups
12 KB Weighted Pistols (alternating) 8kg
6 Muscle-Ups
8 KB Weighted Pistols (alternating) 8kg
4 Muscle-Ups
13:30