141001

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As you all likely know, we’ve begun the second wave of our BB Cycling phase. The only major change is that Wednesday will now be a Back Squat day. Saturday will still be Front Squats, and this order will remain for the next two waves.

Shantai. Again… 205#/93kg 3rm Clean @ 53kg/117#.

Clyde, and his thighs – 110kg/242# 3 Position Snatch.

WOD 141001:

BB Cycling

1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

Strength/Skill

1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest 2:00

1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00

Conditioning

For time:

100 Double-Unders
100 Wall Balls 20/14#
100 Calorie Row
100′ HS Walk

31 thoughts on “141001”

    • Stats for the day
      M/31/179

      That’s post Choco PB Smash but pre sausage/egg/cheese mcgriddle +OJ. LULz. I needed food today. Everything else around 7PM.

  4. What’s a good substitute for those of us who are currently struggling with hand stand walks?

    • Ian – depends on your level of deficiency. You can do HS holds against the wall, shoulder taps against the wall, sub in strict HSPUs (reduce the # of reps), sub in kipping HSPUs, or just shorten the distance from 100′ to 25′, etc.

      Only problem with subbing things in for it is that we rarely get to just practice HS walks as part of S&S. As such, unless I did them in the WoD, I rarely practiced them. Therefore, I started subbing in shorter distances just so that I would get the feeling of being upside down and trying to do them fatigued.

      Hope this helps.

      • I agree with JCheek about the subs and the lack of time we get to spend on actually HS walking with the volume this program requires. About 2 months ago I couldn’t even kick up into a HS let alone walk. I decided this is something I wanted to work to master so I did what most people do and went to YouTube to find the best tips and tricks. I ultimately landed on a nice series done by Dusty Hyland from DogTown CrossFit. I followed the drills on the wall to build strength but to be honest with you the way I learned was to just keep kicking up and go. I dedicated an extra 15-20 min at the end of each session to HS walking. It hurt at first (i.e falling) but by week #2 I was walking 50′ constantly and the third week I was walking 100’+. Other people may need to build up to this but the trial by fire worked for me.

        P.S. I am not that gifted with OH strength (can only do about 13-15 UB strict HSPUs) so it doesn’t take strength to do this as much as it does technique and a strong core.

  5. 5’9/145/39 yrs
    Jerks: up to 103, with good form
    ME/UB @73= 17

    Strength:
    1a) 143#
    1b) 100#
    Conditioning: 21 minutes
    65 D/U’s U/B, then 5’s and 10’s
    W/B’s 14# 10’s, then sets of 7’s~
    Row: 8:33/100cal/ 1823m
    HSPU/ strict w/2 abmats=35
    I don’t know what was worse… W/b’s or row? Both felt hard

    Post w/o meal=1/2 ribeye cheesesteak & French fries.

  6. 31/M/175#/Northeast
    FB: https://www.facebook.com/goalie858
    IG: @goalie858

    BB CYCLING/MIDLINE:
    205/220/230/240/11@180#… pumped about this considering I only put up 245# once yesterday!

    STRENGTH:
    1a)235/250/265/280#
    1b)175/185/200/205#

    COND:
    100 Double-Unders (UB in :59)
    100 Wall Balls 20/14# (15/15/10’s)
    100 Calorie Row (in 5:34)
    100′ HS Walk (50m down and back and dropped 3-4 times)
    Time = 13:48

  7. BBC:
    1. 100kg 110kg 115kg 120kg 125kgx5 b/c I saw Castaneda’s IG vid, 10 @ 95kg

    Strength:
    1a. 275# 315# x 3 sets
    1b. 95kg 110kg 115kg (failed 3rd rep) 115kg

    Conditioning:
    PM session, looking forward to it

  9. First day back after a 2 week injury hiatus & beast of the east.

    Bb cycling: 245-265-275- failed Rep 3 @ 295

    Strength 1a) (knee Still recovering) Worked to 300×5

    Wod: 14:37 rx.

  11. BBC
    1) 185-215-235-255…190×12

    Strength
    1a) 225-245-265-285
    1b) 165-185-205-215(2)

    Conditioning
    14:09 Rx

  12. BBC
    1) 235#, 245# (2) missed out front, 245# (2) left arm buckled on catch, 245#
    10 @ 185#
    Strength
    1) 275, 295, 305, 315 surprisingly easy
    2) 205, 210, 210, 210
    Conditioning
    17:12 RX
    DU 54s
    WB 5:40 ~ sets of 10 with around 10s rest
    Row 5:54
    HS walk 3:30 ~ arms were dead, and I’m already not strong with HS walks. 25′ lane, so down and back twice with alot of crashes

  13. YAY!! Finally Outlaw Blog-approved! 🙂

    Quick intro.. 32/F/135/understudy of JCheek at HPCF 😉
    Finance/accounting by day, blogger/social media obsessed during all other free time.
    Been Crossfitting about 18 months with just about no athletic background beforehand. Been doing OLW for about a month and a half now and excited about my little gains so far!
    ~
    BB Cycling
    1a) 85#, 95#, 105#, 115# (115# has been my hit-or-miss weight for 1 rep, so was super thrilled to be able to hit it for 3!)
    75% = 80# x 8; felt good but got tired..

    Strength/Skill
    1a) Excited to see back squats in this program because it’s a major weakness of mine, and “heavy” being quite relative. 95#, 105#, 115#, 125#

    1b) Struggled today with these, 75#, 85#, 85#, 85#x2

    Conditioning
    Subbed “Karen” as part of box’s competition training benchmarks.Last time I did it, finished in 11:57 with plenty of tears. This time, felt much stronger and had a better attitude , but still a huge mental WOD for me, finished in 9:26 and more than thrilled!

  14. BBC:
    235 – 255 – 265 – 275 – 205(5)

    Strength/Skill:
    1a) 275 – 295 – 315 – 315
    1b) 225 – 235 – 245 – 255f

    Conditioning:
    18:34 — 12:02 through the row, then… lulz…

  15. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08

    1/1/1

    TnG Jerks: 175/195/215/235#; felt so much better today than yesterday…?
    ME: 175# for 11 reps

    BS: 175/220/265/300#; felt surprisingly strong
    BN CG PP: 185/200/215/210#

    Conditioning: subbed Karen for Competitive Team data testing
    7:45; 0:23 PR

    Notes: Went 35/20/20/20/20 then for some reason just mentally broke down…was sub 6:00 at 115, and then I couldn’t push it. Shoulders fried, as expected, and I can only imagine the jerks, SHSPUs, jerks, and ppresses had something to do with that. All in all, happy with result but know sub 7:00 is out there for me. Oh, and we’re still bulking aka being fat.

  16. Bcbg
    1. 155
    Drops done at 115 – 11 reps

    Strength
    1. Push press – up to 155
    2. Squats – up to 215

    Conditioning
    20:15 – handstands when fatigued kill me ..had my coach chase my ass up and down the gym lol

  19. M/28/157/NorCal
    BBG
    1. 115 (my wrist is so f’d). No drop set.

    Strength
    1a. 215-235-245-255
    1b. 115

    Conditioning
    14:27 Rx

  20. 28/175#/NorCal
    IG: @realadamkubo

    BB Cycling
    235 (tried to jump to 260 and tie Ant DJ and missed on the 3Rd)
    +1 set @175 for 10

    Strength
    1a) 225/275/300/315 (felt good and fast)
    1b) 165/185/205/220

    Conditioning
    15:09 HSW’s were garbage.

  21. 1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.
    315# 3RM 235# for 8 reps good form

    Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

    Strength/Skill

    1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest 2:00
    315#, 335#, 345#, 350#

    1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00
    185# (stayed light coming off a rotator cuff surgery)

    Conditioning

    For time:

    100 Double-Unders
    100 Wall Balls 20/14#
    100 Calorie Row
    100′ HS Walk
    14:05 RX

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