Cyndi had a pretty interesting path to this PR of 140# from camp last weekend. She’s trains at Craic, she’s a therapist, and has an office there. I noticed right away what good pace she had from the floor; along with impeccable change of direction timing, and a catch that was nearly perfect. There was only one issue – due to her almost too mobile ankles, she kept missing behind as if the bar was spitting her out.
She missed at 130# multiple times, then missed at 135# the same way. The bar was easily high enough, she was under it, and she kept getting shoved forward. I took video of her last miss at 135#, and realized that the lifters she was wearing were a big part of the issue. This is something I’d seen before with people wearing the same shoes she was wearing (I won’t say what they were, but it rhymes with smasmidas), because the drop from heel to toe is more drastic than in other lifters. This doesn’t mean they’re bad shoes, it just means if the athlete’s ankles are too flexible they end up with a shin angle that drives their hip out from under them.
So… After showing this to Cyndi, she did what any reasonable person would – she found a more neutral pair of shoes, threw even more weight on the bar, and PR’d by ten pounds.
The moral of the story…?
Weightlifting shoes are expensive.
WOD 150408:
BBG
1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed
Strength/Skill
1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.
1b) 4XME C2B Pullups (do not rip) – rest 90 sec.
Conditioning
7 rounds of:
1:30 to complete-
50′ HS Walk
ME DU with the remainder of the 2:00
:30 Rest after each round
Am i reading this wrong? Is a round 1:30 or 2:00??
I’m going to guess thats a typo and say each round is a total of 2:00 with 1:30 of work and 0:30 of rest. Yes?
Yup, that’s how I’d read it.
Bbg
Only time for snatches
135/145/155/
165/175/185/195f
Conditioning
459 double unders
All hsw ub until last rd.
snatch: 37,5-40-42,5-45-47,5-50-52,5 kg (miss)
Clean: 55-60-65-70-73,5 kg
All from the floor. Skipped jerk to spare my shoulder.
Strength: off 80 kg
C2B: 9-7-9-9
I need to work on this.
Conditioning:
Scaled down to 10 m instead of 15 m. Otherwise it would have been a pure hsw workout…
10/34
10/38
10/42
5,5/0
10/40
10/34
10/52
Still have a cold and I was completely dizzy for 3 hours afterwards.
BBG
1) 145, 155, 165, 175, 185, 195, 220 PR! (+5) missed about 5 times, but I knew I could get it, so kept going
2) 235, 245, 255, 265, 275
-these are feeling much better, doesn’t feel like a false start anymore
The rest later
3) 235, 245, 255, 265, 285x
-left elbow buckled on 285, should’ve had it
Strength/skill
1a) 305#
1b) 21, 22, 22, 20
Conditioning later
Conditioning
98, 84, 61, 43, 53, 43, 25 (407)
-HS walks are a weakness, but getting better
-Shoulder stamina needs a lot of work, too much drop off round to round
195 to 220… Nice Jump Big Shooter !
Thanks bro! Yeah, those first 6 were just to dial in my form and build confidence. Had it in my head from last week that I was going to get 220…no matter what.
24 / m / 200 ( mid atlantic )
IG : essig14
Bbg.
1 snatch blocks: 185 / 205 / 215 / 225 / 235xxx. Terrible. -20 LW.
2. Clean blocks: 225 / 255 / 285 / 305xx. -31 LW
3. Jerk rack: 225 / 255 / 285 / 305 / 315 / 335x
strength/skill:
1a) 335
1b) did 4×10 strict pull ups instead with fat grips
Conditioning:
1. 94 DU
2. 82 DU
3. 54 DU
4. 63 DU
5. 60 DU
6. 61 DU
7. 72 DU (Ub!)
486 total.
So damn excited to rest tomorrow. Feeling it
Peter Foster
32/M/175#/5’9″/East Region
IG: goalie858
BBG:
1) 155/165/175/185/195/(205)/(210#)… like a dummy
2) Subbed Front Squat because of thumb 255/275/305/(325)/315# (PR)
3) 205/225/245/255/265#
STRENGTH/SKILL:
1a) 325#
1b) back off a little because of thumb again 25/25/24/26 (100)
COND:
Decided to give this a go still with the thumb and it made for some interesting walks without being able to use the thumb as a point of balance on one hand. Did manage to do 3 of the walks UB still.
1)100 (UB)
2)73
3)75
4)76
5)70
6)74
7)65
Total) 533 DUs
BBG:
1) 135 (shoulder/forearm bugging me bad)
2) 185
3) DND
Strength/Skill: (did differently to stay away from shoulder/grip/forearm)
1a)5×1 Work up to Pause FS (265)
1b)3xME L-Sit
Conditioning: 273….well done everyone else! i had about 45 sec each time to get max DUs and averaged around 40.
Acc/Connectivity:
3×10 GH Raises
3x200ft walkding lunges
Shoulder has been bothering me and I did something to it yesterday that has it feeling like whaaaat? today so I did something a little different
Squat – work to a 3RM
319# – 6# from my current 3RM
Deadlift – work to a 3RM (not TNG)
400# – my old 1RM going into this was 395#!!! 5# PR… fo 3!!! (Said while running around the room, jumping around like a little ballerina!!!)
Didn’t do the C2B because I ripped last week and i am letting it heal
Conditioning
382 total DUs – I have to go down and back to hit 50ft on the HSW and that is on a slope. I started to fall doing the HSW in the later rounds.
DUs = 77-60-60-59-54-36-36
BBG
1) skipped
2) 255
3) 255
Strength/Skill
1a) 280
1b) 4×10 strict c2b
Cond
607 dubs all walks UB around :28-:30.
First week back training the full template since before the open. My body hates me!
Has anyone here competed in the Granite Games? I am signing up this year and talking with a buddy out in the NW about possibly creating a community to qualify a team. Has anyone competed in a community and/or know if the people in that community have to have any affiliation whatsoever?
As I type this.. I am wondering what a “Outlaw Community” would look like and if the majority of us would be up for forming one to qualify a team?
I signed up today and while reading through the rules/regulations (I’m one of those weirdos) it said they could be teams of people from two affiliates combined or even just a competitive group of friends. So really you can have anyone in your community. Never competed in a community though, this is my first year signing up as well. If the community does qualify you all have to register at the same time, that’s the only “catch” that I saw.
I did the qualifier last year & advanced as an individual to the second part before injury. I’d be in for outlaw community!
Phenomenal competition too. They run the thing like its The Games. Competed the last two years and couldn’t say enough good things about the way the whole competition is ran compared to every other one I have competed in.
Might be have to look at scheduling and work
So looks like a little interest. I think finding competitive females will be the difficult part, but I know there are a few on here that put my numbers to shame on a daily basis.
Rdl 3×10/185
C2b pullups 3×15
Con 1:30 work/:30 rest
64 du’s
52 on the first round and didn’t make it to the rope on some, but I did finish the hs walk every time, sometimes barely
Shoulders and traps on fire!
M/41/5’10″/170
BBG
1. 95, 115, 135, 150, 160 miss, 160 miss, 160.
2. 160, 180, 200, 210, 215 miss
3. 175, 195, 205, 215 miss, 215
S/S
1a. 4×3 @ 235
1b. Maintained good butterfly pull up form as long as possible. About 20 seconds each round.
Conditioning
Nope. Worked on handstands a little bit and did a quick 50 wallballs for good measure.
BBG
1. 185#
2. 245#
3. 225#
S/S
1a. 315#
1b. 10, 10, 10, 10 reps
BBG
1)145/155/165/175/185/190/195 (5lb PR, no misses)
2) 225/240/245/250/255 No misses
3) 215/225/235/240/245 No misses
S/S
1A) Done @300lbs 1B) 6-8
Conditioning:
Did 90 sec interval/ 30 sec Rest
All HS Walks UB/ 548 DU’s
Domonic Ernesti (IG: @mrernestiempire)
BBG: 1) 205, 215xx
2) 285
3) 315 (+10 PR!!)
S/S: 1a) Done @ 315
1b) 18, 16, 15, *Did not do 4th round, small rip was starting
Cond: Only did 4 Rounds, HS Walks are a big weakness. First 2 rounds I finished 50′ with about 10-15 seconds left, last 2 rounds I did 1min ME HS Walk and AMRAP :30 DUs, :30 rest.
DUs: 18, 15, 31, 37
29/80kg/Region:NorCal
IG: @realadamkubo
BBG
1) Worked up to 225
2) Worked up to 285
3) 255
Strength/Skill
1a) Done
1b) 10 – 8 – 9 – 11 (Didn’t go max effort. Recovering from a shoulder injury)
Conditioning
60-59-60-61-39-60-64
BBG:
1) 185 – 205 – 215 – 225 – 235(x) – 235 – 245 (5# PR from blocks)
2) 205 – 235 – 255 – 275 – 285
3) 275 – 295 – 315 – 330(x) – 330
Strength/Skill:
1a) 315#
1b) 10 – 10 – 10 (only did 3 rounds due to forearm tightness)
Conditioning:
Cut HSW to 40′ due to space constraints and weakness with the movement…
40/55
40/50
40/0
40/7
40/30
40/0
40/0
BBG: 1) 205
2) 260
3) 245 – extremely tired overhead today this was -25 from last week
Strength: 1a) 12,12,8,8
1b) 285
M/28/5’7″/185
Apr 8, 2015, 4:30 PM — Outlaw — BBG
1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
(135, 155, 165, 175, 185, 200, 215(fx2))
2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
(185, 205, 215, 225(f), 225)
3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed
(After clean from blocks – 185, 205, 215, 225(f), 225)
Strength/Skill
1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.
(255 – 110%+ of 225)
1b) 4XME C2B Pullups (do not rip) – rest 90 sec.
(10, 12, hands)
Conditioning
7 rounds of:
1:30 to complete-
50′ HS Walk
ME DU with the remainder of the 2:00
(75, 38, 45, 35, 32, 28, 1 -257)
:30 Rest after each round — 257
Just did the bar work, then a team work out in preparation for this weekends fittest in Cape Town.
1. Snatch from blocks: 50-55-60-65-70(failed)kg
2. Clean from blocks: 60-70-80-90-100kg (PB)
3. Jerk from blocks: 60-70-80-90-100kg(failed)
Team of 3 guys 3 girls: paired up so 1 male 1 female: 13 min time cap.
1st pair complete:
500 m row – while partner holds 50/30 kg at top of deadlift
25 thrusters 50/30 kg – partner hold in front rack
25 toes to bar – partner hanging on bar
Then second pair does same then 3rd pair. Can break up reps between pair as needed. Have to tag every time you switch between the pairs and when you want to switch between who is holding and doing the reps.
Was fun. Time: 12:58 min
Looking forward to the weekend.
BBG:
65,75,80,85,90,95,100
145,150,155,165,170
160,165,170,175,185
Strength
4×3 at 180
20,19,18,17
Cond:
Handstand holds and D/U
bbg
1) 145,160 (missed forward)
2) 195, 205 (missed)
3) 195
S/s
1a) 215
1b) 16,13,15,14
Conditioning
5 rounds of :60 HS holds and :60 DU with :30 rest
Did not keep track of DU completed.