“Can you watch my video and fix my Snatch?”
No, this is not the opening line of “Dr. Nielsen, YouTube OB/GYN”, this is a question that I’ve been getting on a daily basis. The “will you watch my video” question, coupled with the “will you write personalized program for me” question, have made me realize the necessity is there and I will need to figure out a way to handle the demand. So here goes…
I will be taking on some “abroad” clients. Yes, you will have to pay me, and no, we haven’t decided exactly how much. The likelihood is that I will charge on a case-by-case basis. If you want me to watch a video and send you feedback 5 or 6 times a month, it probably won’t be very much. If you want personalized program, video analysis on a daily basis and access to my personal “text machine”; then it’ll cost more. This is basically how I’ve coached Brandon, Talayna, and Laura for some if not all of the last two years and I am very confident in the efficacy of this “distance” style of coaching. Just so you know, I am not only offering this to “elite exercisers”—if you want coaching, I don’t give a fuck what your Fran time is.
I want everyone to understand why I’m doing this…
I AM NOT trying to come up with a way to make money off of The Outlaw Way. To tell you the truth, I’d try and help everyone for free if I didn’t have other humans to take care of. I simply have to charge for my time and there is obviously a need that must be addressed.
Do I think you NEED video coaching? No, you’re probably not gonna impale yourself with a barbell without my watchful eyes. Do I think you will be BETTER with video coaching? Fuck yeah. Ask T or Elisabeth about the work we did—via text and email—last Thursday. They have both improved dramatically in the last few weeks, and they were already pretty damn good.
Do I think you NEED personalized program? No, the daily Outlaw Way program will prepare you ridiculously well for the sport of competitive fitness, or to be able to lift bigger Ikea boxes in less time than any other suburbanite. Do I think you will be BETTER with personalized program? Of course. If you have some glaring weaknesses, they may need to be addressed in greater detail than they will be addressed with the group. If you have some specific seasonal training needs, you may need an even more planned out year that, again, would be impossible to lay out specifically with all the Outlaws in mind.
If you are interested email me at: Rudy@OutlawCrossFit.com
With all the debate over the Reebok/CrossFit commercials and the imminent demise of our garage gym culture; I was pretty fucking psyched to see this video on .com:
Yep, softball-toss and all, the 2011 Games were great… Absolutely GREAT. Shhh… The season is sneaking up on us, kids. Exercising is about to get a lot more serious.
WOD 120117:
Strength
1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
2a) 4X3 Split Jerk @ 75% – rest 60 sec.
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.
Conditioning
For 20 minutes alternate between:
Push-Ups (hand-release, NO snaking)
GHD Situps
Shoulder Touches
Rope Climbs 15′
Notes: There is no set rep scheme. You should complete each movement until you begin to fatigue or slow down. Literally, as soon as your cycle rate begins to taper off—stop, and move to the next movement. This should also not be performed at a high-heart-rate inducing pace. You may rest between movements, but do not allow your heart-rate to return to a resting rate. Basically; walk calmly from movement to movement and rest more if necessary. This is about speed and consistency on each of the movements.
The Outlaw Way 
First
Ha! Ass.
Rope climb substitute? Appreciate any useful feedback, thanks.
Our old substitute was 7 pullups + 7 knees-to-elbows, if I remember right.
May not be a question that’s answerable here but I figure if it is then it’d be helpful for all to see in light of the coaching topic today.
Specifically for the Bearded Wizard: after taking time and acclimating to the program at what point, if at any point (I can hear Welbourne now: just do the program idiot!), can someone slot in extra weakness work? Is Outlaw very carefully controlled or does it allow for a little personalization? Lets say an athlete responds well to specific stimuli or really sucks at something and wants to work it in once a week when it’s not specifically programmed; is there a day that doing this works nicely on that is lower volume? What would be unfortunate is if something extra was worked in and then the next day your up a creek because it got programmed again. I’m not talking hammering some heavy deads or something retarded that’s really going to destroy your recovery; I’m talking maybe 1 day a week you want to work gymnastics weaknesses or do some prowler/sprint intervals (concentric only goodness) or whatever thing it is that makes your body go ‘Hell ya’ when you do it. Obviously this is used smartly on an exerciser by exerciser basis and is easily dumped when necessary.
What I really mean to say is can we use Outlaw as a base program to improve strength and conditioning and keep us honest by having an outside source program for us, thus making us do things we may not program ourselves, which also gives us a nice springboard to compete with each other, which in effect gives us our litmus test for continued improvement, while also tweaking slightly in order to personalize it towards an exerciser. Again, not talking about Rich Froninging this thing and hitting triple days.
Ok…so Reebok and the almighty $ getting involved does indeed erode the grass roots of Crossfit and what the garage gym stands for to an extent. BUT…while making money is not all that’s important in life, it’s not evil either. She says it better than me, “Money demands that you sell, not your weakness to men’s stupidity, but your talent to their reason.” – Ayn Rand
Did that sound smart, cause that would be cool. Just my 2 cents.
Just had to say something for Rudy feeling guilty…
Sounds smart to me but I’m biased…..I’m named after her:)
Sounds great to me! She is one of my heroes. And this quotation applies to the new CrossFit/Reebok alliance very well. I’m very interested to see what happens next.
My 2c, Reebok is helping to bring the sport to a lot of people that might not otherwise be touched by it, and that’s a good thing. From the videos I’ve seen, it looks like the company itself is being transformed by the sport and not vice versa. They seem like the right company at the right time. Do I want to buy their products? Not yet, but I’m sure they’ll make something soon that moves me.
Talayna,
Appropriate quote given the inevitable comments and questions surely to follow… I think it goes without saying that everyone that is following the “Outlaw Way” is intrinsically motivated to seek performance improvements. Why? Who cares, but I believe it is more fun to be better tomorrow than we were today. As you eloquently point out, Rudy has a penchant for helping others to move better. I have been teaching PE for 26 years, and I can assure you that he has my full attention (and that is worth some coin).
1. 1×8@ 160; 1×8@170; 1×6@190; 1×6@200
2a. 125# – felt smooth
2b. 1×5@ 145; 1×5@ 155; 1×5@ 170; 1×5@ 180 – these got hard
Conditioning:
I did 15 hand-release push-ups, then went to 20 UB GHD sit-ups, spent 1 minute practicing the shoulder touches, then 2 rople climbs (they are a strength of mine, so focused on getting up with as few pulls as possible).
After 4 rounds, I spent the rest of the 20 minutes on shoulder touches, as those were hard for me.
M/F/S – 2/6/3 (not sore, but did’t feel strong today)
People worried about crossfit losing its “image” need to take a bottle of tylenol with their almond butter. Someone’s need to associate themselves with something gritty or raw or whatever is their problem, not crossfit’s. Exposure is good.
1. 1*8@230lbs, 1*8@250, 1*6@285, 1*6@302,5 (calculated from 3RM@161kg/355lbs
2a. 4*4@195lbs (behind the neck)
2b. 1*5@215, 1*5@230, 1*5@245, –
Conditioning: 20 constantly moving:
3-5 HSPU +5cm ROM
10-15s L-sit
10-15 Push Ups on Dumbells
10-15 GHDs
6 rounds
First real squat session since accident so didn’t wanna go too heavy. Felt fine. Wrist not happy with front jerk pos, behind worked ok. 3rd 5 on FS was heavy and wrist hurt so decided to skip last set, these was pretty taxing btw!
Conditioning accommodated to what I can do, felt nice to be working without max heart rate but full speed in the movements, sweated a ton…
Oh, forgot. Always doing HBBS due to old lower back injury.
Low Bar Back Squat – have to drop my starting point down and get this form down better, was supposed to go 215, 230, 260, 280 today and that last set was bad. Once the weights get heavier I’ve noticed I try to turn a low bar squat into some weird low/high hybrid. Need practice
Split Jerk – 4 x 3 @ 185
Front Squat – 195, 205, 220, 230
20 minutes of stuff
SRealized that shoulder touches are more difficult when you are in HSPU position as opposed to walking up the wall.
Strumph:
1.) LBBS
230, 250, 285, 300
2a.) 215 for all
2b.) 240, 260, 275, 295f(x4)
Conditioning:
Push ups / GHD’s / Shoulder Touch / Rope climb
20 15 12 3
20 15 12 3
20 15 20 3
2/7/4
I got a solid 3 hours of sleep last night at work. Feel a little sore from the lack of rest again. Super happy that the conditioning portion was what it was.
1) based my percentages off a higher number this week since last week was feeling easy – 150, 160, 185, 195
2a) 135
2b) 135, 141, 151, 160
Conditioning:
Hand release push- ups : 51 (goat)
GHD sit-ups: 65
Shoulder touches: 108
Rope climbs: 5
I guess I should add that I did 5 rounds, and those obviously were my totals.
1.)165#,175#,185#,190# very happy with that weight for 6.
2a) shoulder is tender and I’m trying to figure out best hand placement for jerk.
75#, 85#, 85#,90# felt easy as far as weight…just annoying.
2b) 115# (too light),120#,130#,150#
conditioning: HRPU 15
GHD 15
shoulder touches 14
skip rope climb because I have a current rope burn that sucks badly!
* 5 rounds
1)120,130, 150, 155
2a) 125 for all
2b) 100, 110,115, 125
Conditioning: scaled to beginner rope climbs because we don’t have high enough ceilings for rope climb at 15″ and scaled shoulder touches to feet on 30″ box
1)185, 200, 230, 240
2a) 225 for all
2b) 180, 190, 205, 215
Conditioning had some subs due to lack of equipment/scale. Started with bench press sit ups for a couple rounds instead of GHDs, shoulder touches in a pike position on a box, and planked beginner’s rope climb due to height restriction on the rope.
Easy day. Felt good. Knees buggin me still, will ice.
M/F/S : 3/3/4
Strength
1) Back Squat: 205, 220, 250, 265
2a) 4X3 Split Jerk: 185. Felt good and fast.
2b) Front Squats: 195, 205, 215, 235. Eek. Felt a little heavy and back started rounding like a motha on the last set so I stopped after 4 reps on set 4.
Conditioning:
Kept a quick and consistent cycle time for each movement.
May do additional WOD later..
Wrong video anyways lol
Does anyone know how to get a video to show up on here, and not just the embed code like above?
Not feeling strong today.
Low Bar Back Squats:
1X8 @ 170
1X8 @ 180
1X6 @ 205 (took it down from 210)
1X6 @ 215 (took it down from 220)
Split Jerks: 150 across
Front Squats:
1X5 @ 160
1X5 @ 170
1X5 @ 180
1X4 @ 190 (failed on 5th rep)
Conditioning: steady at about 80% effort; 5 times through the rotation of exercises.
Push-Ups (hand-release, NO snaking) = 60
GHD Situps = 69
Shoulder Touches = 80
Rope Climbs 15′ = 19 (however, rope was a few feet shy of 15′)
Back Sq: 170-180-210-225
Split Jerk: 135-135-145-145
* this one made me a little nervous, my last SJ 1rm is how I injured my back 8 weeks ago… But no complaints, 145 was easy.
Front Sq: 160-170-180-190
Conditioning: did 4 rounds of the 4 movements…. Just went hard until I started to slow down. Subbed GHD for sit ups with the AB mat
GHD sit ups seem to be the only thing that causes me intense pain still in my mid back…
1) 295, 315, 360, 385 (depth was questionable on a few reps… I’ll post video)
2a) skipped to save the wrist
2b) 275, 295, 315, 330 (f@2), 325 (f@2), gave up — 390 1rm may have been high. 😉
Conditioning — skipped shoulder touches and did pushups on fists. Sub’d ring dips a bit.
M/F/S – 2/3/4
1) 250, 275, 305, 325- weight getting easier
2a) 185 for all sets- felt light, tech improving
2b) 220, 235, 250, 265(3)- felt super heavy. I went right into this after back squats so my legs were smoked. Back started to give a little on the last round so I shut it off.
Conditioning:
Didn’t count total reps or sets at all, pretty refreshing. Most sets were around 20 PU, 15 GHD, 20 shoulder touches, 5 rope climbs.
Low-Bar: 185/200/215/245/260
Jerk: 185
Front Squat: 180/190/205/215
The strength stuff hurt today for some reason everything was challenging. Conditioning was definitely different from anything I’ve ever done before but overall, the skillz wuz cool.
M/F/S – 3/6/3
145,155,180,190
120
125, 130,140,150
round1-13,8,13,2
round 2 -13,8,15,2
round 3 – 15,8,14,2
round 4 – 13,10,20,2
round 5 – 13, 4
*only my second time to do shoulder touches but I’m getting the hang of them. I think I paced too much on the GHDs and I should have gone up the rope a few more times.
mfs- 2, 2, 5 (feeling good and well rested but on the high end of moderately sore. Hard to get the stiffness out.)
13,4
1) 235, 255, 285, 300 I can see a lot of improvement in the month I’ve been doing this
2a) 185 Very light, wanted to work on technique
2b) 195, 205, 220, 235* Failed on 5th rep.
Ran out of time for the rest. Little one is sick….not fun.
Weights in kg’s.
1) 102.5, 110, 125, 135
2a) 100 across
2b) 92.5, 100, 107.5, 115 (PR)
Not sure why I did 100 for jerks. That’s actually 80%. Last set was pretty hard. Really concentrating on dropping all the way and using the bounce on the front squat; makes it a little harder. Conditioning to follow later today.
Did 5 rounds during the 20 mins.
Pushups were always between 12-20 slowly decending each round. GHD’s were the same. Shoulder touches were typically 20-30. Rope climbs… 1-3. Did 3 the first two rounds, then 2 and 2, then 1 to finish it off. Don’t understand why it’s so hard for me; beats the tar out of my arms every time.
Strength: Decided to forego the strength training today. I have a powerlifting meet in about 10 days, and squats are on the schedule for tomorrow night.
Conditioning: 6 rounds
The rounds typically went something like this:
10 Push-ups
10 GHD situps
4-6 Shoulder Touches
1 Rope Climb
This was my first time to do shoulder touches. Ouch.
1) Squat 140kg, 150kg, 170kg, 180kg. Still tough but much better than last week
2a) all at 90kg. Really need to work my jerk. Started giving me a bit of elbow pain too
2b) all at 120kg. was meant to go up but these felt tough enough. Probably need to adjust my 1rm for the front squats
Conditioning: 5 rounds each one was around:
Push ups 10-12
GHD situps 8-12
Shoulder touches 10-12 (got the hang of these and they felt really good)
Rope climbs 3
MFS 1/2/3 good day!
Squat: 265,285,325,345×3(f) started to go on my toes so I bailed. I did one more set of 3 to get the work in.
Jerk: 195 felt good
Front Squat: 225,235,250, 265
Going back later to do conditioning.
1. 200, 215, 245, 260. All good. Last 2 reps at 260 got a little interesting
2a. 4×3 split jerk – 170. Easy
2b. 185, 200, 215, 225 (f, 4). 215 and 225 were pretty heavy, lost the solid rack on 4th rep at 225, then tried for 5 and lost it at the bottom.
Conditioning. Focused mainly on the pushups, shoulder touches (both facing and away from wall), and GHD situps with a few rope climb doubles thrown in.
Only had time to BS after coaching intro…will do rest this evening
1) 117, 126, 144, 153- felt really heavy today
MFS- 364
2a) all 110#
2b) 105, 112, 120 (f at 3), 128 (f at 2)- feeling really heavy
3) 7 PUs, 10 GHDs, 30 shoulder touches, 1 rope. 8 rounds
1) finished at 290. Felt just a bit easier than last time. Sets up to the. Feel great
2a) finished at 230. Tough.
2b) all sets at 195. Tough but good form made it easier
C) went three full rounds and then some with a suBbed ropes for knees to elbows. Good wod
1. 155, 165, 190, 200 (Felt Good!)
2a. 120
2b. 140, 150, 160, 170 (felt strong too!)
Conditioning:
decided to only do 10min of work. More sick than yesterday, between the inversions and breathing a little heavier it made me feel horrible.
PU 15, 10, 10
GHD 20, 15, 15
ST 12, 14, 14
Rope 2, 2
2/7/3 just fighting this cold off, otherwise i feel good
1) 165 175 200 215
2a) 160
2b) 160 170 180×2
Conditioning (6 rounds)
Push-Ups 80
GHDs 115
Shld Touches 231 (free standing)
Rope Climbs 14
MFS: 5/6/4 – lats sore but mostly just overall feeling gassed. 4th day on.
Chin up T, super hero’s don’t get down!
1) 225, 245, 275, 295
2a) 155
2b) 190, 205, 215, 230
Conditioning
HR push-ups 25, 13, 15, 15
GHD sit-ups 19, 12, 10, 12
Shoulder Touches (spent some time trying to do these, worked on shifting weight)
Rope climbs 1, 1, 1, 1 (these weren’t hard, but a rope burn from last WOD with climbs limited the number of climbs I could do)
M/F/S – 2/4/4
1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
2a) 4X3 Split Jerk @ 75% – rest 60 sec.
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.
1 = 120kg, 130kg, 147.5kg, 157.5kg
2a = 90kg across
2b = 105kg, 112.5kg, 120kg, 4 @ 127.5kg – soft in the hole on the last rep
Conditioning
For 20 minutes alternate between:
Push-Ups (hand-release, NO snaking)
GHD Situps
Shoulder Touches
Rope Climbs 15′
Done
1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
2a) 4X3 Split Jerk @ 75% – rest 60 sec.
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.
1) 145-150-170-185
2a) 120
2b) 135-145-150-160
Conditioning
For 20 minutes alternate between:
Push-Ups (hand-release, NO snaking) 25-20-20-15-20
GHD Situps/ subbed ab mat sit-ups (GHD broken) 50-50-50-50
Shoulder Touches 15-20-15-20
Rope Climbs 15′ 4-3-3-3-3
1. 205, 220, 250, 270
2a. 155 all
2b. 180, 195, 205, 220 (4 reps last set)
Conditioning-
35/20/10/5
35/20/10/5
30/20/8/5
30/20/6/5
M/F/S 4/3/4
1.) 205, 245, 265, 285 (failed on fourth rep)
2a- 185
2b- ended on 235
Conditioning…
Push ups- 25/20/20/20
GHD- 25/20/15/15
Shoulder Touches- 40/30/30/40 (last set with no wall)
Rope Climbs- 3/3/3/4 on a short rope. Getting the hang of using my legs. Only took 3 years…
mfs- 5,5,5
Game of Thrones- 5 episodes plus 20 minutes of the 6th
1. 250, 270, 310, 330
2a. 210 for all
2b. 225, 240, 260, 275(only got 3)
conditioning: 5 rounds
– sub 7 pull ups and 7 k2e for rope climb, which gave me a chance to work on butterfly pull ups
4/3/6
1) 280, 305, 345, 365 (felt super good. Coming for you Hogan!)
2a) 205, 205, 215, 220 (felt super easy)
2b) 225, 240, 255, 265×4 (oh boy that suck ass!)
Practice (only had time for 15 minutes)(maybe wandered too slowly between things)
HR push ups – 25, 22, 21
GHD sit ups – 25, 25, 25
Shoulder touches – 20, 20, 20
Rope climbs – 4, 4, 4
Before the workout i worked on my lower trap activation work and some hspu and muscle up assistance work.
Later in the day I did 2 miles of sprint straight aways/jog turns
Also, got a massage! Oh man these are the trick for sure!
My 1.75 cents….I take a group of HS School kids to Reebok CrossFit One in Canton 1x a week for a crossfit club. They do everything for them. All I do is drive them, and I usually do my squats there while the kids are working out. It is great for the kids. So far, have had no bad feelings from this whole deal, it is getting kids excited to lift weights and work out. If they make a profit from selling clothing, and people nationwide get healthier, I personally do not see a problem there. I also own a box and am not worried about a corporate takeover.
Anyway…
Sorry but big old boner today, I am sooo psyched, have never been this strong with my squats.
1.) 245, 265, 300, 320!!!!!
2a.) 160 x 4 sets
2b.) 200, 215, 230, 240
Worked out in my garage, no rope or ghd and time constraints, did 10 min amrap of
20 HR Push Ups
20 AbMat Situps
20 Shoulder touches (chest to wall, not touching)
got 4 reps of Shoulder touches shy of 4 rounds.
1)250,270,310,330
2a)185,195,200,200
2b)195,210,220,235
Conditioning:
Completed each movement until I began to fatigue or slow down.
1) 150, 165, 175, 185 still suck at back squat
2a) 145 easy
2b) 160, 170, 180, 175 got really heavy.
Conditioning: 4 rounds alternating with 2 other people at my gym
PU 22, 23, 23, 21
GHD 27, 17, 21, 27
Shoulder Touches 50, 65, 75, 50 love these free standing
Rope climbs 3, 3, 3, 3
MFS – 2, 3, 5
1) 235/250/285/305
2a) 210
2b) 215/230/245/260
PU/GHD/ST/RC
20/15/25/6
20/15/28/6
20/15/24/5
20/15/21/5
Strength (6am)
1) 170 185 205 215
2a) 125 125 145 145 – realized it probably was 75% of 1RM (not 3RM) after the first two sets
2b) 140 150 160 170
Conditioning
Pushups: 16 12 11 11 9 = 59 – feet on 45# plate… feel like this keeps me more honest
GHD: 26 17 14 14 15 = 86
Shoulder Touches: 25 27 27 22 22 = 123
Rope Climbs: 3 3 2 2 (end of 20min) = 10
M: 2 F: 2 S: 3 (stiff neck/traps)
1. 160-175-200-215
2a. 155
b. 150-160-170(4)-170(4)
Conditioning yes- spent alot of time on shoulder touches
No rope did strict pull ups
m/f/s 2/2/2
For 20 minutes alternate between:
Push-Ups (hand-release, NO snaking),= 15,15,15,15,15,15,15 = 105
GHD Situps (2 hands hit the floor, 2 hands hit touch the feet) = 15,15,15,10,10,10,10= 85
Shoulder Touches, 4,4,6,4,4,4,4 = 30
Rope Climbs 15′, 2,2,1,1,1,2,1 = 10
total reps = 230
I tried to do as Rudy said and as soon as I felt my cycle speed slow I moved on. On the HRPU I could have possibly done more in the beginning but I wanted to shoot for a number where I could do AFAP for the entire 20 minutes. I didnt want to do 30 then drop off to 10.
I probably should have spent more time on the shoulder touches before I started. Its the first time I did them and I had a really tough time keeping my balance. I did it in the HSPU position, and I kept falling off to the side. I started to get the hang of it towards the end. But, I tried to keep as rudy said and I didnt want to spend a shit load of time on them if my cycle speed was slow. I tired to keep a decently quick pace, I wasnt running from one thing to another but when I got there I wouldnt spend much time Bullshitting around. Id write my number down from the previous exercise then go. I enjoyed this, it was different for sure. I think im going to try and add those into my warm up so I can try to get the hang of them.
Strength:
1) 245, 265, 305, 325
2a) 185
2b) 215, 225, 240, 255
Conditioning:
PU/GHD/ST/RC
30/27/10/5
28/26/10/5
28/26/10/5
28/22/11/4
MFS: 3/4/6
1) 145, 165, 185, 200-super happy with this….felt light
2a)120
2b) 135, 155, 125, 125 (had to drop the load, my disc injury started to flare-probably from the 200# BS?
Conditioning : ran out of time so did our CFKP WOD
10 Burpee Box Jumps (20″)
100 m run
20 BBJ
200 m run
30 BBJ
300m run
40 BBJ
400 m run
13:18
1. 195 210 240 255 – No problems – Felt great. Did first 2 sets without a belt.
2a. 160 – strongest I’ve ever felt with this movement. I also caught it each time back in the front rack.
2b. 180 200 210 225 (Failed on second rep) – This was horrible. Picked my failed rep back up and did singles for the remaining three.
No time for conditioning today. I’ll make it up.
Thank you.
FML – I always forget this.
MFS – 5/7/4 – My back was fatigued for some reason. I didnt think yesterday would have taxed my back as I obviously noticed when I awoke this morning.
1) Back Squat. 250, 265, 305, 226
2a) Split Jerk. 225.
Last set only got 2. Got 3rd rep midway up but couldn’t get the lockout. I’m not a fan of the split jerk, but need practice with it. Much. more comfortable with push jerk.
2b). Front squats. 210, 225, 240, 255×3.
Felt real heavy today. Form got ify on the final set.
For 20 min.
I substituted some other movements in that I was weaker in and decide to spend 5 min of work on each instead of working till fatigue starts to set in. Movements were:
Double Unders
Handstand Walks/ wall holds, hollow bodies
GHD sit ups
1.) 130, 140, 160, 170
2a.) 115
2b.) 105, 115, 120, 125
Conditioning- did not keep an accurate count but I think it went something like 12-10-10-8 for most things! Except rope climbs I am scaling those.
Strength
1) 90% of 335lbs, so 300lbs
2a) 75% of 260lbs, so 195lbs
2b) 100% of 275, this was very hard for me today…
Conditioning
Push ups: 20, 13, 12, 12, 12, 12 = 81
GHD situps: 12, 12, 12, 12, 12, 6 = 66
Shoulder Touches: 15, 16, 20, 10, 15, 16 = 92
Rope Climbs: 2, 2, 2, 2, 2, 2 = 12
6 rounds all together
Strength —
1) Skipped due to time
2a) 195lbs x 4 x 3
2b) 210, 215, 235, 235 x 5 — Easy
Conditioning: 15 minutes (pressed for time today):
Push-Ups: 20, 12, 12, 15
GHD Sit-Ups: 15, 12, 14, 12
Subbed HS walks for shoulder touches: average was around 15-20 ft.
Rope Climbs — 4, 4, 4, 4 (all very fast)
Felt like pretty good workload for 15 minutes, arms are pretty taxed.
m/f/s = 3/3/3 — life shit getting in the way of training pretty bad lately…doing my best to make time for recovery and shit…
Strength
1)205,220,250,265
2a)170
2b)185,195,210,220
Conditioning:
Push ups:21,21,21,20
GHD Sit-ups:20,20,20,15
Shoulder touches: 6,5,4,4
Rope climbs: 5,5,4,3
1) 205-225-255-270
2A) 165
2B) 165-175-185-200
Then 20 minutes of fun!
1)195, 210, 240, 255 (felt strong in my squat today)
2a)185×3, 205×1
2b)170, 185, 200, 210(ditto from bs)
skipped cond/skill due to time.
B. Squat – 155, 165, 190, 200
F. Squat – 150, 160, 170, 180
P. Press from knees (still trying to ease my foot back)- 100
20 min. AMRAP
Push-ups – 78
GHD’s – 100
Shoulder Touches (free standing) – 231
Rope climb (first one without feet, second one with) – 10
Back Squat: 205-225-255-270
Split Jerk: 175
Front Squat: 190-205-215-230
Conditioning:
HR Push Ups: 73
GHD: 49
Hand Stand Holds (scaled)
Rope Climbs: 11
Holy snappers, you people set high standards!
Back Squat: 180, 190, 200, 210
Split Jerk: 155 for all
Front Squat: 150, 160, 170, 180
Conditioning:
10 rounds of:
10 HRPU
10 GHD sit ups
4 shoulder touches (broke a little bone on outside of wrist in spring falling off fixed wheel, so this movement is tough stuff)
3 PU with 25 lb db between feet (no rope)
Strength
Last week didn’t seem too heavy so I bumped up the low bar max to 400#
1) Back Squat
250 x 8
270 x 8
320 x 6
340 x 6 (getting close to PR territory I think…..had some more in the tank)
2a) Split Jerk
225 x 4 x 3
Pretty easy, no fails…..I really need to make my footwork better though. Always short my front foot and when the weight gets heavy (285+) I tend to fail jerks because of this when the weight is more than high enough.
2b) Front Squat
220 x 5
235 x 5
250 x 5
265 x 5
Lots in the tank here. Front squat feels very strong.
Conditioning.
Skipped.
Had to go right into 4 hours of coaching and was planning on sticking around to do it afterward but we got a pretty bad wind storm and the power went out.
MFS
2/3/4 (4th day on…..calves and biceps sore from the box jump/pullup WOD)
1) 120, 130, 150, 160
2a) 95
2b) 90, 95, 100, 105
Mfs: 1/2/2
A: Squat – 8 x 180#, 8 x 195#, 6 x 220#, 6 x 235#
B1: 175#
B2: 155#, 165#, 175#, 185#
+
Conditioning
Pushups – 15,10,9,10,9,8,7 = 68
GHD – 8,8,7,7,6,5,4 = 45
Shoulder Touches – 9,8,10,8,8,10,7 = 40
Pull-Ups – 5,6,7,7,5,5,5 = 40
*Tweaked knee a bit slipping on ice the other day… Shoulder touches much harder than expected
1. 210, 230, 260, 275
2A 185 – Tweaked wrist slightly but I think it will be fine.
2B 190, 205, 215, 230
Pushups and GHD’s – crushed ’em
Touches and Rope – got much needed practice
1.) 265, 285, 325, 345
2.a) 225 for all
2.b) 220, 235, 255 (4), 270 (2)… ugh… just did not have it, hip flexors are fried
Ran out of time, did 12 minutes of work, can’t remember total reps.
Low Bar BS
8 @ 225lbs, 8 @240lbs, 6 @275lbs, 6 @280lbs
Prob could have gone heavier – I based my % off my high bar PR
2a) 225lbs across all sets – These were extremely difficult! It’s crazy how 3 reps can gas you so much.
2b) 5 @ 225lbs, 240lbs, 250lbs, 270lbs – almost failed on my last rep
Did a modified version of the conditioning as I didn’t have access to a GHD or rope today
Strength
1) 245-265-300-315-320x5reps
2a) 185
2b)215-230-245-260x5reps
Conditioning(5 Rounds)
HR Push Ups-51
GHD Sit Ups-75
Shoulder Touches-134
Rope Climbs-15
1) 150, 165, 185, 200-felt really good
2a) 115 this got easier after the first round. Was supposed to do 110.
2b) 145, 155, 165, 175–after doing the first set, I thought I would never make it to 175. Did the last set 2, 1, 2. I lost my technique and rounded my back and it was getting to me. But, I am getting stronger.
Conditioning:
HRPU: 16, 15, 7, 14, 12=64 (stupid pushups–but I am getting better at them)
GHD: 20, 25, 20, 20, 2=87 (I should have done more of these–they felt so easy)
Shoulder touches: 7, 11, 28, 30=76 (finally figured out how to do these–my new favorite)
Rope Climbs: 3, 3, 2, 2 (these were hard tonight)
Finished four full rounds.
M/F/S: 1/3/4
1. 145, 165, 180, 190
2a. 150
2b. 135, 145, 153, 160
Conditioning:
HR Push Ups: 25, 20 17, 15
GHD Sit ups: 25, 20, 20, 20
Shoulder Touchs: 17, 27, 25, 21
Rope Climbs: 2 each round
1) 195, 210, 240, 255
2a) 175
2b) 185, 190, 205, 215
Skill work-
Push ups- 30, 20, 22, 20
Ghd’s- 20, 20, 20, 20
Shoulder touches- 2, 0, 2, 2
Rope climbs- 3, 3, 3, 3
1. 230,250,285,300
2a. 205
2b. 221, 240, 255, 265 (failed the 5th rep)
Conditioning:
Pushups: 20,20,20,15
GHD: 15,15,15,10
Touches: 4,4,6,4
Rope: 2,2,2,2
1) 225-245-265-305-320(3) felt like shit today, so tired from work…
2a) 135×3 155×1 working speed and fluidity…. also watching out for shoulder
2b) 225-250-265- only 3 sets, listening to my body today, feeling like shit
m/f/s
2/8/4 I’m a fireman, 3 day in a row of work with minimal sleep caught up with me today…
1) BS: 250, 270, 310, 330
2a) 165
2b) 220, 235, 255, 270
Conditioning:
Kept a good pace with 1 min per station.
Lowered my guesstimated max for my Low-Bar Squat to 335 lbs. I have a harder time with these than I do the High-Bar. It’s my low back that strains more than my legs.
1) 1×8 @ 220 lbs
1×8 @ 235 lbs
1×6 @ 265 lbs
1×6 @ 285 lbs
2a) 4×3 @ 190 lbs (felt easy, quick and fast)
2b) 1×5 @ 190 lbs
1×5 @ 205 lbs
1×5 @ 215 lbs
1×5 @ 230 lbs
I took my sweet time on the conditioning. I had to sub Handstand Push-ups for the Shoulder Touches, and Muscle-ups for the Rope Climbs because of my tendonitis. The way my arm twists and grips on those 2 movements hurts. I also didn’t have a GHD, so I did AbMat Sit-ups. I got 65 Push-ups, 80 Sit-ups, 9 Handstand Push-ups and 15 Muscle-ups. Head wasn’t in it, and neither was my body.
Back squat: 210×8, 225×8, 260×6, 275×6
Split jerk stayed at 155 (did 3 sets of power jerk cause I forgot haha)
Front squat: 195×5, 210×5, 225×5, 235×5 PR!
Conditioning total reps:
HRPU 95
GHD situp modified 125
Should taps: 55
Rope climbs: 10
Conditioning:
HRPU: 20,20,20,26,25
GHD: 30, 20,20,20,20
SHLD TOUCHES:20,20,20,20,20
ROPE: 3,3,3,3,3
3/7/5
1a) Back Squat 265,285,325,345 Feels like its new pr time on bs
2a) Split jerk: 230 for all
2b) 270, 290, 310, 325 x 3
Think I would have gotten the 325 for 5 but running on no sleep and just ran out of steam. Feeling stronger every day with this squat cycle.
Here is a video of my set of 310 for 5
Strength:
1) BS (355 max) – 230×8, 250×8, 285×6, 305×6
2a) SJ (300 max) – 210×3, 220×3, 230×3, 235×3
2b) FS (300 max) – 210×5, 225×5, 240×5, 255×4
Conditioning:
HRPU – 30, 16, 13, 11, 11 = 81
GHDSU – 25, 15, 15, 15, 15 = 85
STouch – 16, 21, 16, 16, 19 = 88
RC – 3, 3, 3, 3, 2 = 11
Strength
1) Back Squat: 220/ 235/ 270/ 290
2a) 4X3 Split Jerk: 175
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.205/ 220/ 230/ 240
subd missed conditioning from day before
M/F/S 3/3/3
BS: 255-265-305-325
Jerks: 225
FS: 210-225-240-255(fail on 5)
Conditioning: got through 4 rounds of everything
WTs: 60-25-36-35
HRPUs: 20-17-15-13
TtB: 20-15-10-15
RCs: 3-2-2-3
Back squat – 225, 250, 275, 290
Split Jerk – 205, 205, 205,
Front squat – 185, 205, 215 Had to run to work ran out of time!
Conditioning – Wrecked me !
1a) Squat: 245×8 / 265×8 / 300×6 / 320×6
2a) Machine Shoulder Press: 160×10 / 180×10 / 180×10 / 180×10
2b) Front Squat: 210×5 / 225×5 / 240×5 / 255×5
Conditioning – 20 min
Machine Flyes (160) / GHD Sit-ups / Shoulder Raises (Black Bands) / GHD
15 / 15 / 20 / 15
15 / 15 / 20 / 15
15 / 15 / 20 / 15
15 / 15 / 20 / 15
15 / 15 / 20 / 12
Substitutions as above due to my casted hand.
only back squat and a short wod today because of time.
1a) 195, 205, 235, 255
wod “jackie”
1000m row
50 thrusters 45lb
30 pull ups
6:55 Pr
1) 205, 225, 255, 270
2A) 165
2B) 165, 175, 185, 200
Conditioning: check!
1) 230, 250, 287, 302 – these were pretty difficult. Legs are still sore from doing Saturday’s WOD on Sunday. Last few reps at 302 were sketchy
2a) 235×4 – these felt really good, was getting really good drive on the bar and getting under the bar quick.
2b) 220, 235, 250, 265(3) – these felt better than the back Squats surprisingly, just didn’t have it in me on the last set.
Conditioning
PUs- 18, 16, 14, 14, 9
GHD Sit Ups – 20, 17, 16, 16
Shoulder Touches – 21, 11, 12, 16 these sucked. Doing them facing away from the wall was a train wreck. Most of my sets weren’t UB
Rope Climbs – 3, 3, 3, 3 – these felt good, finally getting good bites on the rope and decent grip with my shoes.
M/F/S – 4/6/6
Back Squat:
205,220,250,270-working on getting the bar lower on my shoulder blades. All my squats seem to be like high back squats with it resting more on my traps. felt a little akward at first but once I got moving I cen see where the difference will be with bigger weight on my back.
Jerks:
175 all sets-felt good. will go heavier next time.
Front Squats:
200,215,230,240-again felt good. last couple reps were hard work but got it up. Came into todays workout thinking i’d scale down a little but KO and MB pushed me so I stayed with bigger weight.
Rope:5,4,3,3
GHD: 20,15,15
Push-ups: 20,15,15
Shoulder touch(face to wall):10 each shoulder, 10,10
Changing my rope climb footing and liking it a lot more so much easier. Tommy V is still haunting me with scars up both my legs from wrapping th rope around for footing. Healing though but taking time.
LBBS: 145, 155, 175 (fail on last rep coach was tweaking my form), 185 (last 2 reps were not pretty)
Split jerk: 115, 135, 145, 155(fail)
Front squat: 135, 145,150,160 (this was very heavy, I was tempted to lower the last set, but didn’t)
Conditioning: 5 rnds
Push ups – 10
GHD – 10
Shoulder touches – 10 (did these facing away from the wall)
Rope climbs – 1 (no feet, so only made it half way up each one)
BS: 200, 215, 245, 260. Last set was heavy. Tempted to not go for the last two reps since I was the only one in the gym.
Split Jerk: 155
Front Squat: 180, 190, 205, 215. Heavy, but happy with these since I failed on the 205 set last week.
Conditioning: went for 10-ish of each movement. Subbed HSPU holds for 20 seconds since I couldn’t figure out the shoulder touches. Makeshift GHDs with a power cage, bench and chair.
1) 155, 170, 190, 205
2a) 130
2b) 145, 155, 165, 175
HRPU: 23, 13, 13, 10, 8 = 67
GHD SU: 15, 8, 9, 6 = 38
ST: 8, 10, 12, 14 = 44
RC: 3, 3, 2, 2 = 10
1.) 130-140-160-170
2a.) 120-115-115-115
2b.) 120-130-140-150
HRPU: 16-10-13-13-12 = 64
GHD: 15-15-12-7 = 49
ST: 40-30-33-40 = 143
RC: 1-2-2-3 = 8
Felt really weak and sluggish. Sore throat.
1)185, 200, 230, 245
a)165
b)170, 185, 195, 210
didn’t keep score on this, didn’t think it was really the point. I thought it was more practice than a WOD to track.
1)Lo-Bar 155,165,190,200 (base 235) easy
2a)165 (base 225? accidentally went 5# heavy) easy weight, worked on speed, depth, moving straight down, etc.
2b)165,175,185,195 (was going to base off 225, accidentally went 235(215 is PR)) got heavy last set. Almost failed on 5th rep but bounced it out after stalling at bottom
Skipped the lolly-gagging 20min AMRAP to make up the “Crying Flying Spider Monkey” (or whatever it was called). BAD CHOICE.
Finished in 20:23Rx. Doing this right after hitting my 5 rep max on front squat (twice! at 185&195), and doing jerks cost me at least 4 minutes, my legs were jello and shoulders numb. Had to break up OHS 10/10 from round 3 on. Was a good skill session though, working on externally rotating shoulders and pressing out fully with the lats.
2/8/3 Spent 20 of the last 48 hours painting a fucking furniture store. No, the race car doesn’t pay for itself, especially not in the off-season.
1) all sets 210
2a and 2b all sets 185
Stayed light!
Took the last week off from lower back pain from something from last Monday. Also did tough mudder in Mesa on Sunday so calves as feet are a lil beat up still.
No conditioning.
Feeling good overall today, no pain but dot want to go too heavy yet.
1/2/3
1) 185/200/230/240
2a) 160
2b) 180/195/210/220
1) 220 – 240 – 270 – 290
2a) 165 for all
2b) 210 – 225 – 240 – 255
conditioning
Pushups13 10 9 9 8 7 = 56
GHD 20 14 14 10 10 = 68
Shldr Tch 12 12 10 6 6 = 46
Rope Climb 2 2 2 2 2 = 10
jammed the shit out of my thumb on the rope climbs
Affiliate team
Keiko-60-55-60-12
Auste- 75-71-51-4
Darin- 81-47-15-12
Jamie-83-70-120-15
Christen- 103-100-146-8
Chiaki-65-65-60-13
Josh- Brain tooomah .. DNS
Strength
1) 1×8@205#, 1×8@220#, 1×6@250#, 1×6@265# – High Bar
2a) 4×3@195#
2b) 1×5@190#, 1×5@205#, 1×5@220, 1×3@230
Conditioning
Push-Ups (hand-release, NO snaking) 18 – 11 – 12 – 10
GHD Situps 23 – 16 – 18 – 14
Shoulder Touches 24 – 17 – 27 – 28
Rope Climbs 15′ 3 – 2 – 3 – 3
BS 260,280,320,340
Press 135×5 4rds I pressed instead of jerking (Elbow)
FS 250,270,290X4,290×5 Failed at 5 on third rd stayed at 80%
This is all I had time for today.
BS 85, 90, 105, 110
Split Jerk 80, 80, 80 (my coach corrected my form and these felt way better at the end)
FS 85, 85, 90, 95 finally feeling strong in my fr sq….and bs
20 min conditioning
20 pushups, ghd’s, shoulder taps, and 2 rope climbs for three or four rounds lost track
did as prescribed kind of slow and paced however still almost puked at the end, really not sure why, I think ghd’s make me nauseous?
mfs=235 lats still sore from pullup/bj day
1) 200-215-245-260
2a) 155
2b) 185-200-215-225
Conditioning–had to sub for chinups for the rope, but enjoyed the change of format.
I rested tues and did tuesday’s today(1/19).
BS-145,165,185,200
SJ@ 115
FS-145,150,160(3),145
When I failed on my 3rd round I checked my numbers and realized I calculated from my true 1 RM, not 90%. Same for split jerk(pr 165, 75% of that was 120, 75%of 90% was 111#) Should FS and SJ also be calculated at 90% of 1RM?
Back was a little tight from DL yesterday, my bottom position wasn’t spectacular.
1) 155,170,190,205
2a) all split jerks @ 135
2b) 145,155,170. Got a call
Conditioning: did a bunch of rounds that I didn’t count. Sub regular situps and 5 pull ups and 5 toe touches for rope climb.
Back squat 185, 205,225,240
Hip flexibility getting better helping on squats
2a. 185 4×3-missed 2nd rep on round 2, after that smooth
h sailing.form wise
2b. 180,200,215,215. 215 wa s crushing me. Failed o. Rep 2 of last set
Conditioning
5 rounds+13 pushups
14
14 pushups, 3 rope climbs, 10shoulder touches, 5 ghds/round
Strength
1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – 200/215/245/265×5
2a) 4X3 Split Jerk @ 75% – 185 x 2, 155 x 2
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – 170/185/195/205
Conditioning
For 20 minutes alternate between:
Push-Ups – 68
GHD Situps – 49
Shoulder Touches – 106
Rope Climbs 15′ – 6
Total – 229