Well, exercising season is upon us, and I thought it would be nice to see a competitive exerciser, exercising quickly. At this point Lauren “Lulu” Truskowski seems to be the Outlaw to call when you need a ridiculous time on a workout like yesterday’s “Really Hard Fran”. My money was on Nick Bloch for this one, but the diminutive Lulu got him by almost 20 seconds.
Here’s Lulu’s 3:43 “Really Hard Fran” (sorry for the angle, she’s the one on the left):
WOD 141220:
BBG
1) 5X1 Snatch – work to a max for the day, rest as needed
2) 5X1 Clean & Jerk – work to a max for the day, rest as needed
Strength
15:00 to establish a 3RM Front Squat.
Conditioning
Compare to 140920.
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
For time.
BBG
175 (ties PR)
225 (-5#)
Strength
225 (10# PR); 235 (2/3)
Conditioning
Laterz
M/24/250lbs
1. 185, 225, 245, 250, 255, (fail at 270)
2. 225, 275, 295, 315, 335 PRRRRRRR
3. 365×3 PR!
4. 5:33 (2 min PR)
Great day for me!
BBG
1) 176# 2 misses at 198#
2)242# – missed 257#
Strength
295×2 reps
Conditioning
7:53 – :33 seconds off of my PR
Weighed exactly 85kg/187# this am
BBG
1.) 240#!! +15 from the floor, slight press out but wicked pumped about this
2.) 255#, -35, missed Jerk @ 275×2 and 305#
Strength
1.) 335#, +5. Also, +10 from last tested 1RM
Cond
5:29, at least a 1:00 PR
Definitely felt the benefits of all the Barbell Cycling on this
Badass on that snatch PR! Making me feel like weaksauce over here.
Impressive work!
28/170#/5’9″/M/CenEast
@GoBlueAlum08
1/4/4
Sn: 190#; -10# PR
C&J: 245#; -15# PR
FS: 275#; -20# PR
Conditioning: Isabel + Grace
Do Isabel, 7 min cap, rest 3 mins, do Grace
2:41/2:41 – talk about consistency
Isabel 0:23 PR
Grace -0:24 PR
BBG
1) 165, 185, 200f, 205f, 200 (-10)
2) 235, 245 (-30), 265f clean, 265f x 2 jerk
Strength
285, 300 (2/3), 295 (2/3)
~pressure of the clock got me, timing will be better next time. Forgot how the clock affects your recovery compared to the sets.
Conditioning
5:31 Rx
Expected to break 5, but I guess hard fran took some juice from the gas tank
31/185/5’11”
BBG
1) 145, 155, 165, 175 ties PR, 185 missed a few times.
2) skipped
Strength
275×2 so close on the 3rd. Just couldn’t maintain front rack.
Conditioning
Different
Really, really want a bw snatch.
BBG:
1) 215 – 225 – 235 – 245f – 245f
2) 235 – 255 – 275 – 290
Strength:
295 – 310(1)
Conditioning:
Dogshit… Finished the 9s and then my MUs just disappeared.
BBG:
1) can’t do
2) 175, 205, 215, 220 (miss), 220 (miss)
Strength: 215#
Conditioning: 8:04 (8 second PR)
Snatch 215 (-10)
Cj 290 (-10)
Front squat 350 (+5)
Attempted 360 and hit 2/3
Amanda 5:26
35 sec PR from 140809
BBG
1) 145 (match)
2) 175, cleaned 185 (match)
Strength
185, 205 broken to 2,1
Conditioning
5:54 @ 95#, MU progressions last time was 5:23 with easier progression.
Legs were tight all day from all the thrusters yesterday.
Male, age 48, 155lbs
Snatch 180, ties PR, then 3 close misses at 185
Clean and jerk 215, ties pr
Front squatx3, 235 = 9lb PR = 87%of 1rm.
Conditioning: 4:34 = :19 PR. This would be #1 IN THE WORLD for my age group at the 2014 Masters Qualifier. Very excited about that.
m / 28 / 180#
Great atmosphere day, decided to give the shoulder a run on the snatch, I glad I did…
Snatch 240 (+5)
245 (+10)!!! video on instagram @mtresp5
Gave 250# one hell of an attempt too.
Cl and Jerk. not a great day, gassed after all the snatch attempts, hit 275 after multiple misses at 285.
3 RM FS – 330# – (+7#)
Moral of the story, I think I was really in need of some hypertrophy work. The numbers are speaking for them-self but I can noticeably see the physical differences as well. Thanks Outlaw Way, now lets get jacked for the open so we can miss Regionals by a bunch of spots because they are only taking 20…
Cond – Different
BBG:
1) 9×3@45kg….technique technique technique, all done with pause at knee.
2.)155/185/205/225/225
Strength:
1rm: 315 (10lb pr)
Conditioning:
8:03rx
Snatch:
210
Clean Jerk:
255
Front Squat:
315
Amanda:
13:27