As promised, on time I might add, two new Outlaw Barbell camp dates for your learning pleasure.
Mar 14th – 15th, 2015
CrossFit Sua Sponte
Outlaw Barbell: Raleigh, NC
Apr 11th – 12th, 2015
CrossFit Suisun City
Outlaw Barbell: Suisun City, CA
These camps cap at 30 attendees, and Jared will likely be training for Pan-Ams this year, so there may not be many OBB camps left to choose from. Basically, if you want to be coached by the arguably best lifter in America, and the coach that built him, you should sign up now.
Jared Fleming – 167kg Snatch.
WOD 150131:
Session 1:
1) Alternating EMOM for 14:00-
3 UB Hang Cleans @ 80% of 3RM (from power position)
10 Burpee Box Jumps 24/20″
2) “Cindy”
20:00 AMRAP of:
5 Pull-ups
10 Push-ups (hand release)
15 Air Squats
Session 2:
1a) Jerk from Blocks/Racks (based on 1rm jerk) – 5×5@75% – rest 60 sec.
1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 5×5@75% – rest 60 sec.
2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
30:00 Row for distance
I had gotten all excited yesterday about a Raleigh camp since I live in the area, but sadly I have a prior engagement that weekend.
cool story bro one time I ate a bagel
Hahahha. +1
Cancel the prior engagement!!
Session 1
BBG
Done @ 195#, felt good
BBJ times
31 sec
30 sec
31 sec
29 sec
29 sec
28 sec
29 sec
Conditioning
24 rounds + 8
-around 2 rounds off my PR
-HR push ups were really hard after the weighted ring dips yesterday
…oh yeah AdamnGdamn, you’re an ass hole, post some results or don’t. We don’t need that negative shit on here, we’re all struggling just to get through this program as it is.
Session 2 later
Are you gonna tell my mom cause I’ll totally stop if you’re gonna tell my mom she’ll take away my XBocks
Also sounds like someone could use a bagel bro
-1
Bagels are overrated
-1 , hey boobie you didn’t lift..
Session 2
1a) done @ 205# no misses
-these got easier as the sets went on
1b) done @ 215#
Conditioning
7460 meters
Bbg @170
Bbj done
Con
18+18 couple rounds below pr
BBG
46 kg
BBJ 35 sec
Cindy: 20+7 (3 round pr!) went otm and it worked out pretty good.
– no break as I was working today-
Jerks: 52,5 kg. No failures but hard.
Cleans pulls:52,5 kg
Row: pace 2:13’ish, 23 s/m. Distance: 6737 m
Any advice on breathing while rowing? Tried to keep a rythm but forgot about it all the time. Havn’t rowed this distance before and it is a mental thing for me because it is so boring…
Hi Tulle. Breath in on the recovery(on way up the slide) and out on the drive. On high rate work you may have to breath in twice on the recovery. It helps to try focus on keeping long smooth stroks and driving with the legs. Very similar to cleans. Enjoy.
Thanks Ryan!
Hang cleans 185lbs UB
burp box jumps complete
Cindy 27Rds + 17 reps
Jerks and Pause Cleans both at 185
Rowd 7246 in 30min
Only did FS+Jerks yesterday.
Up to ~75% wearing knee sleeves; knee felt ok.
Partner WOD with the GF this am
For time – 1 works 1 rests
25 Power Cleans, 185/105#
50 Burpee Box Jumps, 24/20″
75 TTB
100 Ring Dips
25 Power Cleans, 185/105#
-14:05
Session 2’s Work
1a.) @ 215#, from rack(sucked)
1b.) @ 235#
2.) 7105m Avg HR 157
Cleans at 196
Slowest BBJ was :42
Conditioning
18rds + 7
One session today only.
Cleans @190
Cindy 20+5 I know I can go faster but my push-ups get exhausted early.
Excited to see what Monday brings.
Session 1
EMOM done at 160. Felt a little quicker on the burpee box jumps.
A1) jerks done at 150
A2) paused clean pulls at 185
Conditioning later at home
Conditioning
Cindy- 16+15 done with strict pull ups.
Row- 7083 (2:07/500 18s/m) I’ve never rowed this long. Heart rate was low but my body really tightened up. Boring as hell!
Bbg: emom 14min:
Cleans: 57.5kg
Burpee box jumps: 30sec: 7 on most, got 8 reps on last 2 sets.
1a. Did shoulder mobility and rehab drill
1b. Halt clean pulls: 67.5kg
Cond: row: distance: 6979m, ave per 500m: 2:08.9, ave spm: 19
Just did 1 session. So didn’t do the first conditioning.
24 / m / 195
IG : essig14
Emom: 195 5 min then went up final 2 sets to 225. Felt fast.
Just did normal burpees to save my knee. All sets <30 sec.
No jerk blocks so dnd
30:00 min row: 6,837m. Avg HR only 130.. couldn't seem to keep it up.
Clean pulls done off 305.
Superset these right some box squats.
Have a great weekend everyone!
14min EMOM
@210lbs off 260lbs the weeks I got sick I feel I could of hit more because this felt light in the EMOM
Conditioning #1
19 rounds
Strength
Jerks from the block
Off 345lbs
5×5 @260lbs
Halting clean pulls
Off 305
5×5 @230
Conditioning #2
7004m heart rate avg. 147
I’m Back: competed last weekend, hit the podium. Been a bit choppy this week allowing body to recover. Hit 14.5 last night at 11:04 and paced it-think I will go sub 10:30 on that one next time. Did all % work this week changed up conditioning a bit
Session 1:
1) Alternating EMOM for 14:00- felt solid
3 UB Hang Cleans @ 215
10 Burpee Box Jumps 24″
2) “Cindy” – 20:00 AMRAP of: 28 rds + 10 air-squats, was going for 30
5 Pull-ups
10 Push-ups (hand release)
15 Air Squats
Session 2: Later.
2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
30:00 Row for distance – 2:10ish pace?
Conditioning 2: 30:00 row – 7082 m, 2:07.3 pace. HR was probably a little over 155 at the end. Felt good though.
Cindy-18 rds +5 Pull Ups + 9 HR Push Ups
Row: 6627m
Session 1)
1) Alt EMOM Cleans off 220 (175) All UB
BBJ All 40 sec or less
2) Jerks off 270/Pulls off 275, no misses
Cindy, 16 Rds about 4Rds off PR, started to slow and dips yesterday wrecked me
2.5 hr break
30 min Row for distance
7,737m / 1:56.3 Avg/ 17-18 s/m
Session 1:
1) 140#
2) 19 + 4 HR push ups … accidentally did 3 rounds of C2B then realized. Hah
Session 2:
1a) 187.5#
1b) 175#
2) 6,232 m. with 1:30 min left my HR dropped significantly and I had to basically sprint to get it back up. Really weird
IG: @mrernestiempire
(All weights in pounds)
1) 170 *All UB, no misses
All BBJ’s done under :36
2) 15 rounds + 1 pull up
Did not have time for second session, unfortunately.
Missed yesterday because of work so did that metcon instead of the first part.
3:40 did some tng and some drop on cleans. All dips ub.
Worked on some muscle ups because its a weakness. Did 30 in 5 sets and probable a min faster than last time with out even hurring
I did chest to bar on the Cindy for 10 rnds. Hand was blistered good. Didn’t want to rip
So I did a sprint on 50 wall ball and 25 burpees. Ub. Fed tell my legs can handle more volume finally
Session 1
1) 160#
BBJ – done
2) 22 + 11
Only time for 1 session today, I think I need a bagel!!!
One session
1) 135
2a) jerks 140
2b) clean pulls 140
3) Cindy 15 rounds even
31/M/175#/5’9″/East Region
IG: goalie858
Session 1
1) @ 195# all UB and BBJ done between :30 – :40
2) 26 + 4 HRPUs (789 reps)
Competition WOD test
for time with a 10:00 time cap
20 Pull Ups
30 Shoulder to Overhead 65/95
40 Box Jump Overs 20”/24”
50 Kettle Bell Swings 35/53
Just tried to go UB on everything as long as possible….5:05, but I know I can get it lower in a competitive environment.
BBG
Done @ 185 – went -10 of my 80% was feelin ruff
BBJ – all under 31s
Conditioning
22+5 – not my best but stayed movin