http://instagram.com/p/zDaMzmsL81/
Proud isn’t a strong enough word to describe how I feel about this young lady’s performance. American Record attempt overhead, world team qualifying total, and a national championship – at 14 years-old.
Oh, and Bloch PR’d… Starts shaking head – in Metcons.
http://instagram.com/p/zDNwIFsLy8/
WOD 150214:
Session 1:
1) Alternating EMOM for 14:00-
1 Three Position Clean (floor, hang, power position)*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
10 Ring Dips
For time:
50 Back squats 135/95#
40 Pull-ups
30 Shoulder-to-overhead 135/95#
50 Front squats 85/65#
40 Pull-ups
30 Shoulder-to-overhead 85/65#
50 Overhead squats 65/45#
40 Pull-ups
30 Shoulder-to-overhead 65/45#
Session 2:
1a) 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec.
1b) 5X3 Paused Clean First Pull (3 count pause at the knee) – work to a max triple for the day, rest 90 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 AMRAP of:
Row 1k
7/5 Muscle-Ups (7 men/5 women)
Coach,
Are you doing another Outlaw Leader Board for the open?
Coach, do we use the same bar for that regional wod, or can we have different bars set up.
Nevermind, saw the link. Got it, 1 barbell
Only can do one session.
First 2/3 of connectivity done
1) 110-170 on cleans, ring dips done
2) 36:16@ female weights. Did not expect this to take this long.
after seeing other posts, I realize I should have followed the link to see there was a time cap. Oh well, I needed the reps.
BBG
42,4-46-48,5-51-53,5-56-58,5
Would have gode higher but then I realized it was the last round.
Ring dips done strict
Didn’t have time for more as I was doing a team birthday wod with my friend. The only good thing about getting older is that I will now be competing in the masters division (40-44). Very exited about that.
M/29/160/ California Region
BBG
1. Stayed at 185 all sets. Dips done.
Conditioning
322 reps 32 pull ups at the last set of pull ups. I f’d up and thought fast 3’s at S2OH would be a good idea. Nope. FML.
Put a 22:00 minute cap
19:23
Done alone. Would be 6th in mid Atlantic region… 3 years ago, BURMP
1) worked up to 275
2) done
Conditioning: 18:19
Session 2) tomorrow hopefully
This is my first post. Didn’t do the open last year. Work got in the way. Travel during the week so I try to follow the program Friday through Sunday. Full time Sprinkler Fitter, Part time CrossFitter
central east
Session 1
BBG
180, 190, 200, 210, 220, 230, 240
-no misses
-Dips done with 45 lb db between feet
-all strict UB and within 12 seconds
Conditioning
18:40 Rx
-not a lot of energy to attack this one today
-I’m always completely alone at the box Shawn. It sucks but I’m used to it now.
Session 2 later
I hear that. I’m used to it but this is one that requires a push to get the lower times. I should have went bigger sets on pull ups but ripping isn’t an option right now haha
Session 2
1a) 185, 205, 225, 240, 260(+10)
-these are really feeling good again. Still feels like I have another 10# more
1b) 255, 275, 295, 305, 325
-kept it light, focused on form
Conditioning
6 rounds + 42 meters
-MU UB until last round where I went 5/2
IG: @a_a_ron0123
The triple @ 260# is on IG. Finally had someone at the box at the same time as me.
Weekly post.
Started a Wendler Cycle with DLs/Strict Press/Box Squats/Bench and only doing a few cond peices a week.
BBG
Power Clean + 2 Hang Power Cleans – up to 245#
Dips UB and Strict
Jerk Triple up to 225# from rack UB
Cond
Subbed 50 KBS(24kg) for BS
Subbed 50 Dual KB Cleans(20kg) for FS
Subbed 50 KB Snatches(16kg) for OHS
Slow and shitty
3 pos cleans 145 185 215 225(2/1) 230(1/1/1) 235(1/1/1)
Dips ~8 secs a set
18:53 conditioning *used rack cuz i didnt read the regionals guidelines until after i did the wod. Still felt good about it, good pace, good reps.
3 hr break
3 rep jerks 185 205 225 240 245(2 reps)
Cond 2 5623 m row. Mus mostly in sets of 6+1
3x 1 pause clean 1 pull 185 240 275 295 295
EMOM
Cleans
177
185
205
215
225
235
245 (+10 from last week)
All dips UB
Conditioning
21:04
I feel like I paced it too much through the squats and pull-ups. Could have gone faster in my mind.
EMOM
205
225
245
265
285
295 (missed power)
300
Then finally hit 315 C&J from floor for the hell of it (ugly ass jerk)
Did different conditioning
EMOM
205
225
245
265
285
295 (missed power)
300
-Then finally hit 315 C&J from floor for the hell of it (ugly ass jerk)
-Did different conditioning
M/31/175
Session 1
160/170/180/190/200/210/220
Dips. Done, all strict
31:56 RX..Conditioning destroyed me. Couldn’t move any faster and couldn’t recover quickly when done. Not sure what’s up, not normal for me. I strictly follow outlaw everyday. Maybe its just time for a rest day.
Session 2 Later
BBG: 245
dips done
Strength: 1a) 245 – no blocks(re-rack every time)
1b) 245
Conditioning: 23:47
IG:@ rrooney41
Session 1
BBG
165/175/185/195/210/220/230
DIps 5 strict + 5 kipping
Conditioning
Finished 50 OHS ( 22 min cap)
2.5 hr break
Session 2
1A) 195/205/215/225/235
1B) 245/260/270/280/290
Conditioning
4 Rds + 300m
Rows (3:49/3:49/3:50/3:44)
Session 1
1) 151-162-176-184-198-206-209#
Ring dips done
2) 25:46 – damn.
About a 2 hour break between sessions
Session 2
1a) 132-160-182-206-226# – I am so glad with this today considering yesterday I couldn’t jerk to save my life!!!
1b) 185-225-255-275-305#
2) 4 rounds + 469m
Been following the best programming in the world since April, the pieces just started falling together… Can’t wait for the OPEN to start!
M / 25 / 192 / Meridian
Session 1
1) 85-90-95-100-105-110-115 (kg)
2) 16:55 Rx’d
Session 2:
1) 120 kg
2) 160 kg
3) 6R + 150m (kept pace just around 1’55/500m, all MU UB)
Coach, you are doing an awesome job, thank you!
Session 1
1)
Been following the best programming in the world since April, the pieces just started falling together… Can’t wait for the OPEN to start!
M / 25 / 192 / Meridian
Session 1
1) 85-90-95-100-105-110-115 (kg)
2) 16:55 Rx’d
Session 2:
1) 120 kg
2) 160 kg
3) 6R + 150m (kept pace just around 1’55/500m, all MU UB)
Coach, you are doing an awesome job, thank you!
Domonic Ernesti
IG: @mrernestiempire
(All weights in pounds)
1) 135, 155, 175, 185, 195, 195, 195
Dips done. *Only did half of EMOM, still adjusting back to full programming.
Cond: Got 5 pull ups after the 50 front squats and had a family emergency come up so I stopped there. When I stopped, the clock read 16:13.
BBG
42,5-46-48,5-51-53,5-56-58,5 kg
Wanted to increase again when I realized it was the last set. Next week.
Did a team birthday wod as my friend and I are both
Belebrating this weekend. I’m now officially in the masters division (40-44) which is the only good thing about turning 40.
Didn’t have time for more other than mu program
M/21/6’/195
1) 3 pos cleans: 215, 225, 230, 235, 240, 245, 250
Ring dips all ub. This felt easy today and no misses
2) got to 33 pullups before 22 mins. Probably my worst workout perfomance-wise. Wasnt in the right place mentaly for this
3) only did clean pause pulls. Worked up to 3×330
Will do rowing & muscle ups tomorrow
Peter Foster
31/M/175#/5’9″/East Region
IG: goalie858
So my comp got postponed for today because we just got another 2ft of snow! I love the snow but this is getting a little ridiculous and it is almost too cold to workout in the garage, but I gave it a go and mixed Fri and Sat. stuff.
1) (clean/ring dip EMOM)
– 185/195/205/215/225/235/245 (oox) I blame the 5 layers of clothes on slowing my turnover down (vid on IG)! All ring dips done in 8-9 sec
2) Front Squats/Jerks
– Off of 285# missed both 90% jerks F#CK!!!!!!
At this point sand started to enter my Pu$$y and I couldn’t feel my toes so I chalked it up because I still had my condition to do in a little bit:
AFAP 200ft driving shoveling…. any guesses on time?
Didn’t do the outlaw program today. Went and visited anouther box for a valentines day team wod. Paired up with my wife. Was fun.
1. 10min to work to 10rm partner dead lifts. Got to about 150kg (ran out of weights.)
2. 15 min amrap of:
2 p.snatches 30kg
14 overhead squats 30kg
20 burpee wall balls(partner does burpee the other does wall ball, go back and forth)
15 partner med ball sit ups
Total: 5 rounds + 2 sn+14 ohs + 3 burpees.
Sunday: Did some core work and different types of push ups.
1)190,195,200,205,210,215,225
2)20:33 terrible WOD by yourself. Finished in 21:31 at 2012 Regionals which put me in 10th for the event (South Central)
Session 2-
1a)275,285,295,295,300(f)
1b)275,295,295,305
AMRAP- Sunday
5+row+1MU
1) Alternating EMOM for 14:00-205/215/225/235/245/255/265-missed hang/picked back up did power
10 Ring Dips/done
2) 2012 Regionals Event 4
For time: 21:51, been sick the last week-done a couple of conditioning pieces haven’t been able to push lungs, tonight was hardest I’ve been able to go since last Sunday night. Tougher than expected, but took about 6:30 off since the last time I did this. pull-ups did awful
50 Back squats 135#
40 Pull-ups
30 Shoulder-to-overhead 135#
50 Front squats 85#
40 Pull-ups
30 Shoulder-to-overhead 85#
50 Overhead squats 65#
40 Pull-ups
30 Shoulder-to-overhead 65#
Yes, terrible to do this by yourself
M/49/155
Did this on Sunday, didn’t follow prescribed order.
715-745: 30 min convo amrap of 1000m row and 7 MU
4 rounds + 6 MU.
Did this with minimal warm up, rowed 2:15-2:30 pace.
MU were 4+3; UB, UB, UB, 6+fail
11:00 – 12
EMOM 14 alternating: 3 pos clean + 10 ring dips
135-135-140-145-150-155-160
Ring dips: kipping for a few, strict for some. Easy.
2012 Regional wod 4: 17: 06
BS: 35+15
PU: 15-15-10; 15-15-10 15-10-5-5-5-5
S20 135: 13-10-7
FS: 15-15-15-5
s20 85: 17+13
OHS: 35+15
s20 65: 17+13
This was much better than I thought I would do. Would have been good for 2nd place in 2012 NW Regionals. woot!
Did 2nd part of conditioning today but only 30 min amrap. Got 4rds & aprx 500m. All MU unbroken.