150811

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Read: On STILL Being an Asshole – by Sam Farris.

  

WOD 150811:

BBG

1) 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – work to roughly 85-90% and concentrate on pausing in a perfect hang position

2) 5X2 Split Jerk (with 3 count OH hold in split) – stay below 90% and concentrate on weight being distributed evenly in the OH split position

Strength

1a) 4X5 TGUs (each arm) – heaviest possible, rest 90 sec.

1b) 4X8 Weighted GH Raise – heaviest possible, rest 90 sec.

Conditioning

1) 5 rounds of:

:45 ME 6′ Target Burpees
:15 Rest
:45 ME Hang Clean & Push Jerk 135/95#
:15 Rest

*Rest 5:00 between 1&2.

2) 5 rounds of:

:45 ME HR Push-ups
:15 Rest
:45 ME Bar Muscle-Ups
:15 Rest

13 thoughts on “150811”

  1. Peter Foster
    32/M/180#/5’9″/East Region
    IG: goalie858

    BBG:
    1) 225/235/245/255ox/255#… these felt super heavy today!
    2) 205/215/225/240/250#(o/x-not stable/o) (+5#)

    STRENGTH:
    1a) 44#
    1b) GH Raises were tweaking my knee somehow so subbed GH bridges with 3 sec pause @ 135#

    COND:
    DND… first time in a LONG time I had to listen to my body and end the session here. May finish up later but the odds are not good right now. Getting old FUCKING sucks… there should be a supplement I can take for that!

  2. BBG
    1) 205-225-235-245-255
    2) 205-225-235-245-250
    Strength
    1a) 30-40-50-60 (#DBs)
    1b) 10-15-25-25 (#plates)
    Cond
    Later

  3. BBG:
    1) 175, 185, 190, 200, 205#
    2) 195, 205, 215, 225, 230# . These get better as they get heavier

    Strength:
    1a) 53#
    1b) 25, 30, 35, 40#

    Conditioning: ugh. Felt so sluggish on both of these and not mentally in it
    1) Burpees: 14, 11, 10, 11, 9
    C&J: 10, 11, 7, 9, 8
    2) Push-ups: 21, 14, 13, 14, 14
    BMU: 6, 6, 6, 6, 7

  4. BBG:
    1)185/195/205/210/215…felt heavy but I’m going to stop counting my pussy warm up sets and start doing more at heavier weight (heavier weight for me haha).
    2) 185/185/195/195/205

    Strength/Skill:
    1a) 44#
    1b) 35#

    Conditioning: Different, took it easy on a class workout…still no energy and don’t know why.

  5. Also, this article is awesome. I love a coach (person) that can get down to freaking point. That doesn’t beat around the bush. Who doesn’t care about fucking rainbows and lollipops. Who doesn’t cheer because of a “good try”. I want a coach that tells you what you’re doing wrong and fucking knowledgeable to fix it. Someone who goes to seminars to get smarter. Someone who reads articles and books to better teach his clients.

    Not a box that just tells you what is written on the board. Not someone who can’t tell you a single cue on a C2B nor the use of arch/hollow position. Not someone who has no clue on how to better stabilize in a OHS.

    Sadly, that’s basically where I go to…..And the only reason was I payed for the year membership when I first got started in Crossfit and leavning in Oct. And honestly there is one guy there fitter than me that I want to beat so badly (and have in a few workouts). BUT I follow Outlaw strength portion and just do conditioning with them because they don’t have a strength cycle. They base their daily WODs and “cycles” on what they think their clients need that day. Not what they need for 8 weeks at time, but that day. They grab from Invictus, Power and Grace, Outlaw, etc. with no competitor programming or class.

    And that’s what has led me to Outlaw to get stronger and better. Go to Rufus (oly coach) to actually learn how to weightlift, look up and watch every single one of Brian Mackenzie’s Skills and Drills for Running/Cycling/Swimming for endurance and my triathlon training. Look up and get Foundation 1 and 2 from Christopher Sommer. And lead me into so much more research is from my pretty bad crossfit coaching experience.

    So in a way I thank them for not just giving me this information so I can learn it some of it on my own. But I sure would like that asshole giving me info and drive every single day to be a better fucking athlete.

    I’m not the best writer or internet troll. But this rant was very necessary for me haha! Carry on.

  7. M/29/5’6″/185
    BBG
    1) 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – work to roughly 85-90% and concentrate on pausing in a perfect hang position
    (155, 185, 215, 225, 235)

    2) 5X2 Split Jerk (with 3 count OH hold in split) – stay below 90% and concentrate on weight being distributed evenly in the OH split position
    * after clean
    (155, 185, 215, 225, 235)

    Strength
    1a) 4X5 TGUs (each arm) – heaviest possible, rest 90 sec.
    * pressed for time
    (1 set at 35#)

    1b) 4X8 Weighted GH Raise – heaviest possible, rest 90 sec.
    (Not performed – GHD removed from competitor gym)

    Conditioning (188 reps)
    1) 5 rounds of:
    :45 ME 6′ Target Burpees (11, 11, 9, 10, 10)
    :15 Rest
    :45 ME Hang Clean & Push Jerk 135/95#
    (7, 6, 6, 6, 6)
    :15 Rest

    *Rest 5:00 between 1&2.

    2) 5 rounds of:
    :45 ME HR Push-ups (20, 15, 15, 20, 21)
    :15 Rest
    :45 ME Bar Muscle-Ups (all sets of 3, saving hands)
    :15 Rest — 188

  8. BBG

    1) 225/240/260/275/285, felt great no misses
    2) 205/220/230/240/250, hit all/sloppy on 240. best i’ve done since shoulder/scap issue

    Strength

    1a) Hollow Rockers
    1b) 4X8 Weighted GH Raise – done 25#

    Conditioning: 1) 5 rounds of: / Did people do these as Hang Power or Hang Squat Cleans. I did hang power

    Burpees: 16/12/12/11/11
    HC/PJ: 10/10/8/8/7

    *Rest 5:00 between 1&2.

    2) 5 rounds of:

    HR Push-ups: 23/16/15/13/14
    ME Bar Muscle-Ups: 7/7/6/6/5-(f-on 6)

  9. BBG
    1) 185, 195, 205, 215, 225
    Did paused clean pull + paused power clean, hip still hurts
    2) 185, 205, 225, 235, 235

    Strength / skill skipped
    Will do Thursday

    Conditioning
    Burpees (13, 11, 10, 10, 10)
    HC&PJ ( 6, 6, 5, 5, 5)
    HR push ups (24, 14, 14, 11, 12)
    Bar MUs (7, 6, 6, 4, 5)

  10. m/49/155
    noon workout:
    emom 30:
    5 front squats 135-135-155-155-165-165-175-175-185-185-185×12 on last round
    10s parallette HS lower to 10s L hold
    6-8 kb presses 25#

    PM workout:
    TGU 20-25-30-35 =+5 from last week
    ghd: 15-20-20-20 =+5 from last week

    pause clean pull + pause clean: 135-145-155-165-175-185-195 =+3 from last week = 87%

    jerk with pause in split: 135-165-165-165-185 = to last week and not as stable

    conditioning:
    plate burpees instead of target burpees due to room: 12-14-13-13-14
    hang clean and PJ: 4-5-5-5-6 = actual RX weight this time! yay!
    pushups: 33-20-20-18-16
    bmu: 7-7-8-8-7

  11. On a different strength template but I did the metcon:
    first round
    burpees: 13, 13, 13, 13, 12
    hang cleans + pj: 9, 10, 9, 8, 8

    second round
    HR pushups: 20, 14, 14, 14, 13
    subbed C2B: 20, 18, 18, 18, 18

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