29 thoughts on “140806”

1. Power Snatch: Up to 205lb
   Snatch Balance : DND – no time today

   Pause Squats: off 365 max – 3/3/3/3. Ouch. These are harder for me than the front squats
   Handstand Holds – Done. better today than last week

   Cond: 5:34

2. M/30/180

   BBG
   1) power snatch to 155(-20), failed 165… Really do NOT move fast in the AM. Also, hamstrings/butt/back FRIED from jumping good mornings

   The rest later.

   • terrible today.

     Snatch balance at 165, missed 1.

     2 sets of back squats: 3 and 2 reps
     HS hold: 45 sec “nose and toes” quit

     Fuck it.

3. 5’9″/143/39yrs

   BBG: Power Cleansx2 83#
   Practice: O/H Squats
   4×3 83, 88#
   Snatch Balances: just bar

   Strength:
   FS HS Holds: much better than last week. Had spotter. Spotter let completely go at least 4 times and I was stabilized for 3-5 secs each time. Actually kicked up into freestanding with no assist. and held it there… Almost scared me!
   Pause B.Squats:
   123×5
   128×6
   128×6
   133×6
   Conditioning: 9:56
   95#, orange band for kipping(still working on kips)

   • Meant power snatches

4. Competition hangover still.

   BBG:
   1.)175, 190 (-10)
   180, 170
   2.) 195, 205, 215, 225x1f

   Strength:
   1a.) 235x4x3 (70%), 215x5x6
   1b.) complete

   Conditioning:
   6:32 Rx

5. I posted this question in the power thread a while back, but it never got answered. I’m going to try again here to see if I can get a response.

   What is the philosophy here in regards to scaling? It is rare that I have the raw strength to do the male weights for the conditioning, so I usually scale to the female weights. There are some WODs where I can do the male weight, but obviously my time will suffer. Is it the opinion of the people on this site that it is better to scale down to keep the time range for the workout closer to the expected time, or try to stay closer to RX weight to work on that strength component even if it will mean increased rests in the conditioning and longer conditioning times?

   • Generally speaking..If the weight is to heavy go with something that will still be challenging but not monkey stomp the crap out of you. For example if there are power snatches programmed in a conditioning that are at 155# and that is to heavy scale it to 135 and so on. It is meant to be tough but not brutal.
     Hope this helped.

   • Justin – Here’s my advice – Most of the WoDs we do should be between 10-14 minutes. Obviously today’s is a short one, but on average, they should be about 12 minutes. If you are using the female weights, and are absolutely destroying the WoD, then I would say that’s too light. On the other hand, if the weight is too heavy, don’t stand around trying to fight a heavy weight, as you’re losing the whole conditioning aspect of the workout.

     In the end, play around with what works for you. If you can, use the times posted before you WoD to gauge how long the WoD should take you, then scale appropriately.

     Finally, don’t get complacent and continually scale. As you progress, start challenging yourself at heavier weights. Hope this helps.

     • Thanks to both of you. I have usually scaled to keep myself in the target time frame as my general philosophy, but I wanted to see if Outlaw had a different take on it.

   • You may also play around with scaling the reps instead of the weight. Especially if it is a weight that you know you can do well but have never done for a high amount if reps. Like today for example you could do cleans 5 to 1 instead of 10 to 2. Neither scaling option is definitively right or wrong but as you work your way up its good to try different methods of scaling.

     • Thanks for that, I often forget about scaling the reps.

6. BBG: 1) 165
   2) 165
   Strength: 1a) off 285
   1b) 1min HSH

   • 1a) 5,4,4,5

7. 27/170#/5’9″/M/CenEast

   1/1/1

   PSn: 180#; drop sets done
   Sn Bal: 180#; drop sets done

   BS: 285#; 3/3/3/3
   HS Hold: Done

   Conditioning: 5:23 – all singles on C&Js, broke up PUs

8. BBG
   1.) 195#. No jumping jacks, but was coming forward. Drops done
   2.) up to 205#

   Strength/Skill
   1a.) 295#(80% of 90%) 5/4/4, 3 sets because of time
   1b.) DND, time

   Cond
   5:28

9. BBG
   1:) 200#, drop sets done
   2:) 200, 210, 220, 225#

   Strength
   1a:) 275# – 3,3,2,2
   1b:) done

   Conditioning
   4:52

10. Power
    1) 6 x 2 @ 295 back squat
    2) 6 x 4 @ 230 bench
    Conditioning: 4:20 rx

11. BBG
    1.) 90 kg. caught the 2nd attempt at 92 kg below parallel
    2.) 100 kg, 105, 110, 115 kg These felt good today.
    Strength
    1.) 315# 3, 3, 2, 2 (+1 total reps from last week)
    b.) done, getting better
    CND
    5:54 Rx first wod i have ever done with butterfly pull-ups

12. M/28/#155/NorCal
    BBG
    1. 175 drop sets done (-10lbs from last week)
    2. Big pile of poop.

    Strength
    1. 245: 3-3-2-2
    2. Done

    Conditioning
    5:26 Rx

13. 28/171/NorCal

    BBG
    1) 205 PR hit drop sets
    2) worked up to 245

    Strength
    1a) 3-2-2-2
    1b) Done

    Conditioning
    4:27 Rx

    • BS based of 375

14. 1) DND
    2) 215

    1a) 325 3-3-3-3
    1b) done

    cond: 4:30

15. snatches 185
    balances 185
    squats-stayed at 225, rebuilding confidence in my squat
    hs holds-done. held one for 25 sec (PR)
    con-4:39

16. 4:39, couple rests on transitions. need less of that

17. BBG
    1)145
    2) up to 165
    Stength
    1)230# 3,3,2,2
    2) Nose and toes for a minute – thighs started to touch on last two
    Cond
    7:15

18. BBG:
    160 (-5) no speed
    Snatch balance DND.
    Strength:
    1a) off of 305. 4,3,3,4
    1b) done all 4 against a wall coming off a few seconds at a time. Working on shoulder strength.
    Cond:
    5:58rx

19. I just stared following outlaw after a two year break from THE WAY. I followed programming at my USAW club and focused on my weightlifting game then I tore my hip abductor is a meet march 8th of this year. I have slowly been putting weight back on. This is my first week back on the way
    BBG
    195
    195
    STRENGTH
    A) 205 (< 80% taking it easy on the injury)

    B) check
    Conditioning
    4:07

20. BBG 1) 140#
    BBG 2) Failed 140# x2
    Str 1a) 255#, 2, 1
    Cond – 9:38

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