Here are the next Science & Precision Series and Outlaw Barbell camp dates as promised. There will be another BB camp date coming tomorrow (Wellington NZ – pending confirmation).
Barbell-
Nov 22nd – 23rd, 2014
CrossFit Elysium
San Diego, CA
S&P Series-
Feb 6th – 8th, 2015
CrossFit Total Control
Jacksonville Beach, FL
Also, since no 85s PR’d today, I figured I’d share this….
Cass decided she wanted to try a 5rm Thruster. So I said go ahead. She hit 160# and asked where she should go. I said 180#. She asked me if I was crazy, then hit it.
WOD 141010:
BB Cycling
1) Power Snatch: 4X5 – work to a 5RM, rest as needed
2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed
Strength/Skill
*Sequence ends on 4th set of C2B.
1a) 4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00
1b) 3X10 Reverse Hypers – heavy, rest 2:00
Conditioning
10:00 AMRAP of:
3 MU
5 Shoulder to Overhead 155/105#
7 OHS 155/105#
1) 205#, touch and go
2) 245#, touch and go
1a) didn’t count, not a great multi tasker.
1b) 265# RDL
Cond: 5 rounds + 1 OHS
M/31/180
3+1 MU. Shoulder is done. I have a comp 10/24 I won’t be going overhead until then or just before then.
5rm T&G power cleans: 135, 185, 205, 205, 225
Done for today
BBC
1. 165# (175# x3)
2. 195#
S/S
1a. 11, 9, 6, 5 reps
1b. 35# GHD back extensions
C
1 rnd + 9 reps (OHS finished my shoulders off quick)
Making up Wednesday’s BBC/Strength
BBC
1.) 250#, 12 @ 185#
Strength
1a.) up to 320#, +5#. Felt a lot easier than last week
1b.) up to 215#, -10#. Only 3 sets because time
Cond
19:55. I’d have to search my logs but this is prob a PR by a large amount
2:09
2:07
2:03
2:01
2:00
2:00
1:57
1:56
1:54
1:45, wanted sub 20. I suck at rowing
31/M/174#/Northeast
FB: https://www.facebook.com/goalie858
IG: @goalie858
BBG:
1) 155/165/175/180#(3/5…4th rep was a full and dumped 5th rep)
2)165/185/195/200#
STRENGTH/SKILL:
1a)13/12/11/11
1b)black band on GHD
COND:
5rds (first 2 rounds UB without dropping bar. Rest of the rounds only dropped the bar between S2OH and OHS but those movements were UB. All MU’s were UB). I remember the days in the not so distant past where reps of 155 overhead and would have crushed me… I guess this stuff really works!
BBC
1) 155 (-10#)
2) 215(4)…215# is my kryptonite
Strength/Skill
1a) 11-10-9-8
1b) 200# across
Conditioning
5+3 MU+5 S2OH (@ 135#)…this weight kept me moving and probably worked at the intensity you were looking for in the WOD
BBG
1) 175
2) 220
Strength/Skill
1a) 14-12-12-12
1b)
Cond
* Did OCT WOD 1 5 rep max thruster then 2 min Double Unders then Outlaw cond
4rds All UB just not moving very fast. Thrusters took alot more out of me than I thought they would.
BBG:
1) 115/135/155/165×4. 165 was NOT T&G.
2) 135/165/185/205. All T&G
S/S:
1a) 10/9/8/9
1b) GHD hip extensions with black band
Cond: Different
5RDS
15 bench at 135
400m run
16:50 went easy on the runs
bench all unbroken
BBC
1) 155, 165, 170 (+5), 175 x 2
Lost focus and dropped the weight forward, but all reps felt fast and smooth.
2) 165, 175, 185, 195 x 4 match @ 185
This movement really knocks the wind out of me
Strength
1) 20, 17, 17, 15
2) 30# db off of ghd
Conditioning
4 Rds + 13 Rx
BBC:
1) 175 – 185 – 195 – 205 (T&G)
2) 205 – 215 – 225(3) – 225 (T&G; no jerks)
Strength/Skill:
1a) 10 – 10 – 8 – 8
1b) Good mornings… 155 across
Conditioning:
3 + 9 (OHS were way heavier than I expected)
28/170#/5’9″/M/CenEast
@GoBlueAlum08
1/5/1 – was out drinking and go-karting…feeling it today
PSn: 145/155/165/175#; same
PCln & PJ: 165/185/205/220#; same
SC2B: 11/11/11/11
Back Ext: 35#
Conditioning: 3 + 8
In Boone NC for AppState homecoming with college friends so I’m at 3,500’+ elevation. Fuck that
6+1 MU
Jennifer/@winetoweights
32 (not 31, as I mistyped the other day as I forget sometimes)/
137# (as official per my BodPod last night)/
(Two things fighting against me today.. 9 year anniversary of my dad’s death.. and doing a BodPod in the afternoon which required 4+ hours of fasting ahead of time, leaving not much time to refuel prior to my lifting.. oops!)
~
BB Cycling
1) 65, 70, 75, 80×1, 80×2 (-2 reps from last week)
2) 85, 90, 95, 100 (+5#)
Strength/Skill
1a) Used orange band (think it’s 1″?), did 6, 6;used black (1/2″?)/super skinny orange(1/8″?), 5, 5
1b) Did GHD extensions, unweighted
Conditioning
Scaled C2B for MU and 85# for weight; C2Bs did no go well and even though I was getting high enough, missed the whole chest-to-bar part. OHS were tough to do, couldn’t stay balanced, so did in 2-3 sets. Love OHS and recently PRed at 125# but for this 75# may have been more manageable.
Finished 2 rounds plus 14 reps.
BB Cycling: Spent about ~ 15 min. on each of these, is this approx.how long people are taking
1) Power Snatch: 4X5 – work to a 5RM, 165/175/185/195/205(3) f-4th, -2reps from last week
2) Power Clean & Push Jerk: 4X5 – work to a 5RM, 190//205/220(triple then double)/235(double/3 singles
Strength/Skill: *Sequence ends on 4th set of C2B.
1a) 4X1:00 ME Strict C2B Pull-ups: 16/13/12/12
1b) 3X10 Reverse Hypers – done w/25lb db, did 4th set rest 2:00
Conditioning: 10:00 AMRAP of- 6rds + 3 MU’s. 7-8 rds is doable, too slow on transitions. All movements UB too much rest between, wasn’t aerobically smashed, was triceps fatigued. MU’s were probably the easiest of the 3movements
3 MU
5 Shoulder to Overhead 155#
7 OHS 155#