Hey guys, what are you doing tomorrow?
Cool, cool.
Oh… Me?
I’m going to Murfreesboro, Tennessee to coach some BAMFs on how to be the best athletes exercisers on earth. I mean, it’ll be pretty cool to hang out at CrossFit Rutherford with Jeremy Murdock, Elisabeth Akinwale, Talayna Fortunato, the super-dreamy Mike Poppa, and 20-25 of the best exercisers athletes in the Mid-South-Central-What-The-Fuck Region. There may be a few 300# Clean and Jerks this weekend. There may be a few 170# Snatches (the LADIES that is). I don’t know exactly what’s gonna happen, but I bet it’s going to be a FUCK YEAH type of weekend.
I hear there’s a bottle of Jameson waiting for me in Murfreesboro—here’s to winning EVERYTHING.
How many of you are “big name CrossFitters“?
Noah Ohlsen and Dylan Malitsky on 120118:
WOD 120120:
Strength
*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.
1) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.
Notes on performing the High-Bar Squat.
2a) 5X3 Bench Press – heaviest possible, rest 90 sec.
Notes: This should end up being a 3 rep max. We will be basing numbers off this for the next 3 weeks so make sure to get a true 3rm. Yes, there’s one more set of BP than FS. This means you’ll finish on BP.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
Conditioning
5X200m Sprints – ALL OUT
Notes: You may rest the amount of time it takes to walk back to the start of your 200. This should be a SLOW stroll back. Rest enough to allow yourself to go absolutely 100% on every sprint. MAKE SURE you warm up well before beginning these sprints.
(more) Strength
1a) 3X8 Weighted Strict HSPU – heaviest possible, rest 60 sec.
Notes: Regionals standards for setup, kipping is NOT allowed. Vests are the best weighting option. These DO NOT have to be unbroken.
1b) 3X8 Bent Over Rows (Clean Grip) – heaviest possible, rest 60 sec.
The Outlaw Way 
ouch – this looks tough – can’t wait
Good way to weight HSPU without vest or partner to place weight on feet?
Only 5 letters in my name …. mediocre again ..
I am not a big name CrossFitter, but I sure like doing these workouts (even though today I feel like somebody beat the sh#t out of me).
You guys will clean up; the Jameson will go down smoothly; and Throwdowns may start trying to “outlaw” Outlaws from competing…
Thanks, Coach!
so i may be stupid but in regards to part 2 of strength work is it alternating between bench and front squat or complete all sets of bench then move to fs.
alternate between bench and FS
Hey guys, I was hoping for some intervals and now I got them. Also I have been throwing down with my gym and have been consistently closer to the big dawgs.
I am thinking about my weekly schedule for working out. The gym I go to does two-three days of heavy work and a metcon.
Here are my thoughts. All of the BB gymnastics, strength, midline stuff I will do as planned and then I will follow the gym’s stuff also.
Here’s a rough idea of what I want to do.
Monday: BB Gym. Gym wod.
Tuesday: WOD, Strength
Wednesday: Rest
Thursday: WOD, Strength
Friday: Strength, Intervals
Saturday: WOD. BB Gym
Sunday: Rest
Let me know how this looks. Any comments or adjustments are highly valued.
In case you haven’t seen, the Regionals dates are posted in the CrossFit Games Rules document. Not sure if they are tentative. Looks like South Central, South East Canada West are up first–April 23-29.
Click to access rulebook.pdf
For those of you who don’t want to search through the book, it’s on page 13:
Dates
i. Week of April 23-29 (South East, South Central, Canada West)
ii. Week of April 30 – May 6 (Mid Atlantic, South West, Africa, Asia)
iii. Week of May 7-13 (Central East, SoCal, Canada East, Latin America)
iv. Week of May 14-20 (North Central, NorCal, Australia)
v. Week of May 21-27 (North East, North West, Europe)
vi. On-site check-in will take place on Thursday of event week
So… not exactly sure WTF this means exactly. Are they going to be Fri-Sun again? Pretty certain regionals aren’t going to be a full week long. At least I hope not.
You’re trying to tell me you don’t already schedule your entire life around CrossFit? Bullshit, Jason.
Oh, don’t worry — I do. It’s these inconsiderate assholes at my lawl school that schedule stupid finals right around Regionals… not to mention the punks that schedule the bar exam right after the CF Games. I mean, honestly… didn’t they see the Reebok CF ads?! Helicopter takeovers > stupid career tests.
Ya you’d think they would know that lots of university students compete. But no lets just schedule the Canada west regional right during finals. That’s awesome.
In the booklet it says site check in on Thur week of Regionals so it should be same ol’ Fri-Sun.
Dissapointed SE is the last weekend in April as well. I will have to reschedule all of my finals. FML.
So…I am good with all the movements except HSPU. Suggestions for scaling? Using a band perhaps?
From the Google
[IMG]http://www.snoridgecrossfit.com/.a/6a0115705a348d970b0133f558f2a8970b-450wi[/IMG]
Currently 9 degrees in Chicago. 200m runs. Lulz.
Time to HTFU
Looking forward to getting cockpunched all weekend long by some real Elite Exercisers. I will be spending most of my time in the corner watching the elite do things I will never be able to do. But it will be an awesome sight to see.
1) HBBS 130kg, 140kg, 150kg, 10kg. All felt really good and fast
2a) bench 3rm: 100kg, 110kg, 120kg, 125kg (f) wasn’t going to hit 125 so called it at 4 as elbow was playing up
2b) FS 100kg, 110kg, 120kg, 120kg
Sprints all done, but untimed
Had to get out for work but will try and make up the rest tomorrow
1. High-Bar Back Squats – 160, 170, 185, 200
2a. Bench 3rm – 130, 135, 137 (failed on #3), 125, 125 – decreased the weight on last 2 sets and focused on tourque and keeping my ass on the bench (not air humping)
2b. front squats – 125, 140, 150, 150
Conditioning – went 100m down and back so I could see the timer (need to get a watch). The turnaround definitely slowed me down. :36; :36; :37; :38; :38
1a. HSPU – first set unweighted, but strict, and did all 8 unbroken (PR!); second set, strapped a kilo plate to me and went 3/3/2; third set unweighted 7/1
1b. 95, 105, 115
M/F/S – 2/6/6 feeling a little battered
100m and back totally slows you down! Get a watch girl!!
1) Skipped High Bar Back Squat-(heavy single 2 days ago in prep for meet next weekend)
2a) 5X3 Bench Press: 245-265-275-295-305
2b) Front Squats: 245-265-285-285
Conditioning
5X200m Sprints – all approx. 30 seconds (100m out and back)
1a) 3X8 Weighted Strict HSPU: 20 lb vest on first set-4-2-2, then went unweighted on the next two sets-5-3 on both.
1b) 3X8 Bent Over Rows: 135-225-225
High Bar Back Squat – 205, 225, 245, 260
2a) Bench Press – 3RM 250
2b) Front Squat – 170, 185, 200, 200
5 x 200m sprint – 25, 25, 28, 27, 27
3 x 8 Strict HSPU – no weight options available, just did 3 sets unweighted, unbroken
3 x 8 Bent Row – 185, 185, 185
Check out the purple chuck boots @2:20. sweet
keep up the good work Noah CrossFit
1) High bar back squats. 100, 110, 115, 125. am going up next week 🙂
2a) 85, 95, 105, 110 (fail on 2), 110 (fail on 2)
2b) 95, 100, 105, 105
Conditioning: outside of road. not sure of times
Strength(more)
1a) no weight. just strict w/regional standards
1b) 75#
MFS- 232
Crazy pressed for time this morning. Coming back this evening for FS, BP, HSPUs, and Row
Back squats: 160, 170, 180, 195 -will increase weight next week.
200m sprints with 100 turnarounds in a field – :30, :30, :30, :30, 30. Not too impressed with my times, but was pleased all my splits were the same.
2a) 75, 95, 115, 120 (f), 115 – is it obvious that I never bench?
2b) 125, 135, 150, 150 – these felt really good. Will increase weight next week
1a) weighted HSPUs with 15# vest. Failed on last 2 reps of 3rd set
2a) 75,95,105 – 105 got kinda ugly by rep number 5
I’m also doubting my distance on the 200m sprints. I’m think maybe I was a few meters short.
All weights in kg’s today.
1) 102.5, 110, 117,5, 125 (PR)
Last set actually wasn’t too bad. Could have done a bit more methinks. Hatch squat is awesome.
2a) 90, 95, 100, 105, 107.5(f last rep)
2b) 80, 87.5, 95, 95
Not sure why I failed last rep on bench. Bad setup maybe. 105 actually wasn’t too bad. Spotter said he barely touched it; but he still did.
Skipped sprints, track meet at school today.
More strength
1a) All unbroken and unweighted. Took away ab mat to add depth.
1b) 70, 80, 80
Ok so I should have weighted the hspu. Honestly I’m surprised how easy they were. With no vest I’m not sure how to weight them though. Was running outta time so I didn’t feel like being creative.
1) 250, 275, 295, 315
2a) 205, 205, 215, 225, 235
2b) 225, 235, 255, 275(4)
Other stuff later
Strength
1.) 230#, 250#, 265#, 285#
Started to wonder if the last rep might not happen on the 5th rep of the last set but I willed it to happen with mind bullets.
2a.)225#, 235#, 240#, 245#, 250#f(x2)
2b.)205#, 220#, 240#, 240# Got challenging but never questioned being able to complete them. Might need to bump up a bit?
Conditioning
30sec, 28sec, 30sec, 30sec, 31sec…I saw God at the last 50ft everytime. These hurt.
Strength again.
a.)20#UB, 25#(6/2), 25#UB’ish(started coming off the wall on the last rep.)
b.)185#, 175#, 175#
Picked the bar up about 2-3 inches off the ground and rowed from there. Tried to keep a really flat back w/no bounce, correct?
Get use to it. That’s the average temp inside Outlaw.
A: 170#, 185#, 195#, 210# (knees come in a bit, good depth)
B1: 155#, 165#, 175#, 180# x 1 (f)
B2: 135#, 145#, 155#
+
Tredsled Sprints – 75m @ 50# resistance
Times – 0:19, 0:20, 0:19, 0:20, 0:20
+
A1: Bodyweight HS Pushups – 6/1/1, 5/3, 5/3 (getting better)
A2: 3 x 8 @ 131#
M/F/S – 2/4/3
Back squat 140, 150, 155, 155
1a) 105 on all 5
1b) 105, 115, 120, 125
33, 30, 29,30, 28
gotta do the other strength tonight at the gym. Nap time is over…
MFS-5,3,5
Question for anyone out there… Has anyone ever had a massage and the next day found it hard to lock in for a lift ? I felt like the bar was even heavy and a disconnect with all my squats.
HBBS: 150×8,155×8,165×8,175×8 felt super hard! Like a little blackout;) knees rolling in.
2a. 95,105, 120, 135 all for 3. Started really light bc Shoulder hurts on these. Kept elbows angled out, keeping them close made my shoulder scream. 1 rm is 150#.
2b. 135x 5,150×4, 155x 3, 145×3…felt a odd pull in lower lat. I just felt weak.
Ran out of time before class. Will do the rest this p.m.
Ya usually after a massage I take 2 days off; especially if it was a really deep massage. Once got my calves worked on and couldn’t do double unders for a week and a half.
Yes! I have been getting massages on our day off on thurs and Friday I feel weak on strength. I think it’s a direct corelation!
Well crap! Thanks at least I know I’m not falling apart.
High Bar Back Squat – 76, 82, 87.5, 93
2a) Bench Press – 90, 91, 93 PB, 94 F 2 reps
2b) Front Squat – 60, 65, 70×2
5 x 200m sprint – 30, 31, 31, 31, 30
3 x 8 Strict HSPU – no weight weakness of mine – 6-1-1, 3-2-1-1-1, (last set 1 ab mat) 4-1-1-1-1
3 x 8 Bent Row – 50, 55, 60
M/F/S – 2/3/1
1. lbs: 231, 248, 267, 285 (using calculation from KG 3RM).
2a. 205, 225, 245, 265, 275 (resetting this as 3RM, done 10lbs more 3 y ago with a lot of skyhumping..).
2b. 185, 195, 215, 215
2h later, 200m’s:
27.7s, 26.8, 27.3, 27.8, 28.1 (4-7min rest b/t set)
No extra strength, did some stuff from gymnasticswod instead, because tomorrow I’m doing 4 wods from the Optathlon construction series to prepare for a local competition in 3 weeks time.
Strength
1) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.
1 = 110kg, 120kg, 127.5kg, 137.5kg
2a) 5X3 Bench Press – heaviest possible, rest 90 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
2a = 100kg, 110kg, 115kg, 120kg, 125kg x 1
2b = 90kg, 97.5kg, 105kg, 105kg
Conditioning
5X200m Sprints – ALL OUT
Done – no timer, just on the road, uphill into the wind
(more) Strength
1a) 3X8 Weighted Strict HSPU – heaviest possible, rest 60 sec.
1b) 3X8 Bent Over Rows (Clean Grip) – heaviest possible, rest 60 sec.
1a = hands on floor, head to floor. Set 1 = unbroken, set 2 = 5 + 3, set 3 = 3+1+1+1+1+1
1b = 70kg, 80kg, 80kg
First time doing high-bar squats, they were easier than I thought, played it safe and set my percentages off of a 300# max, it was good to go lighter and get the feel for them, will go heavier next time.
Bench press-3s 275, 275, 275, 300, 310
Front squat-5s, 210, 225, 240, 240
5×200 m sprints, kept around 40 sec. no excuses, need to get faster.
3×8 hspu-did 3 strict ring hspu (new pr) finished with strict against wall, 230# of my bodyweight was enough at this point.
3×8 bent over row 135, 155, 175
Strength:
1) 245, 265, 285, 205
2a) 255, 275, 285, 290, 290(fail on 3)
2b) 185, 205, 215, 215
Conditioning:
30, 30, 31, 30, 31
More Strength:
1a) 30 (4+4), 21 UB, 21 UB
1b) 225 for all
HB Back Sq: 160-170-180-185 was too easy
Bench: 115-125-135-145-155
Front Sq: 135-145-165-186 too light
HSPU: all unbroken but that kip still likes to creep up on me
Body Rows: 95-105-115 felt good never really do these
Sprints: 28.08/30.19/30.94/31.66/29.22
High Bar – 225, 240, 260, 275
Bench – 190, 195, 205, 205, 210
Front Squat – 190, 205, 225 x 2
Snowing so couldn’t run
5 x 250m row – :39.9 , :40.5 , :41.9 , :43.3 , :43.9
HSPU – +10lbs, 20lbs, 25lbs
Bent over row – 115, 135, 155
1. 150, 165, 175, 185
2a. 105, 115, 125, 130×2, 120
2b. 125, 135, 145
Conditioning: we got snow last night and was still too slick all day, so..
Row: :40, :40, :39, :39, :40
1a. all unweighted
1b. 95# on all sets
first day back after being sick for a few days, felt pretty good considering
2/4/1
1) 200, 215, 225, 235
2a) 175, 185, 195, 195, 195
2b) 160, 175, 185, 185. these are getting easier and easier
Conditioning: :28, :28, :30, :30, :30
Strength
a) unweighted
b) 135, 145, 145. trying to avoid any hitch at the top
1)145,155,165,175
2a)65,85,115,125,130(fail) – My 1RM was 135, I guess its not anymore. 🙂
2b)115,125,135×2
Conditioning:
:41, :32, :32, :32, :31
1a) all unweighted with regionals standards
1b) 95,115,115
My shoulders and lats were very sore today, HSPU were horrible.
Bench- 125, 135, 145, 150, 155
L-sit- 35, 40, 36, 32
(had nasty plantar fasciitis and trying to be smart coming back)
Swim- taking a stroke technique class
HSPU- 10, 13, 15lbs unbroken was happy with that
Row- 115, 125, 125
Spent today long week of midterms at school…
1.) High Bar Back Squat 245, 265, 285, 305 Last set felt good. Next week may increase 5%
2a.) Bench 195, 205, 210, 220, 225
2b.) Front Squat 170, 185, 205, 205
Snow on ground, row 250 instead of run
44.6 (fell off rower at 50 M left), 42.6, 44.2, 43.3, 43.7
HSPU SUCK- Scaled off box, with extra depth. Working on shoulder mobility and strength for these
Bent Over rows- 115, 135, 155
Dialed it down alot today. Wasnt in the game and had alot of tightness.
1) 235, 250,270,290F. went higher last week. just wasnt there today
2a) 185,205,225,235,245
2b) 165,175,185
Conditioning: 29seconds for all
1a)3×8 UB
1b)175
felt like a bitch today! M/F/S was at the lowest since starting this program. Just gonna HTFU and hit it hard next week
BB 160-175-185-200 (7)
1a 175-185-190-195-195
b 135-150-160-160
Conditioning
32.47-33.72-33.22-33.90 (4rds short on time)
HSPU w/ abmat, then 10lb plate, then 15lb plate…I have trouble w/ ROM on these. Out of time for the Rows, working 7 days this week
Skrenf-
1. 205/220/235/250
2a. 225/225/235 for the last 3 (failed on the 3rd rep of each). Thanks, CrossFit, for making my bench press suck cock.
2b. 155/170/180/180
Conditioning- 32/32/33/32/34
MOAR SKRENF-
all HSPU unbroken, weight used was: approx 3lbs of clothing and shoes. Fuck trying hard.
Rows – 175/185/195
M/F/S – ballsohardmufuckaswannafineme/4/3
1) Back Squat: 250, 270, 290, 310#
2a) Bench Press: 245# Very depressing since there was a time I could bench 405 and rep out sets of 10 @ 315#..The days of Powerlifting-westside and bodybuilding, but was a wreck physically and 10-15 years younger.
2b) Front Squat: 190, 205, 220#
Conditioning: 5x200m No timer. Ran ME. Painful for the left hamstring.
3a) HSPU, Strict, weighted 20# vest 2/2/2/2, 4/2/2, 3/1/1/2/1
3b) Bent over row: 205# UB
Strength
1) High Bar Back Squat (moved up to work off 1RM of 375)
240 x 8
265 x 8
280 x 8
300 x 8
Gotta be a PR for high-bar squat. Last set took a lot out of me.
2a) Bench Press
225 x 3
235 x 3
245 x 3
255 x 3 ties PR
260 x 3 PR
2b) Front Squat (moved up to work off 1RM of 325)
195 x 5
210 x 5
225 x 2 x 5
Still easy, but felt heavier than it should after the high bar.
Conditioning
-15 Celsius up and snowy/icy. Would have liked to run but in these conditions it would be more about not dying than going fast.
Talked to Rudy he said given my background as a 200/400m runner to do 5x250m row so that’s what I did.
5 x 250m Row – 2 min rest between intervals
43.5
44.5
45.2
45.3
46.1
Hurt….biceps from the pulling flared up the soreness from the pullups a few days back.
Have not rowed much in the last year or so….decent I guess.
More Strength
Weighted HSPU
Did them on the ground, head to ground instead of Regional standard
25# x 8 UB
28# x 8 UB
34# x 8 UB
Bent over rows
185# x 8 for all
MFS
1/3/2
Very little soreness, but had a hard time getting myself moving today.
Strength:
1) 150, 165, 175, 190 felt so much better this week. I think I’m getting better at squatting and probably due to just getting stronger. Yea.
2a) 115, 125, 135, 135, 140
2b) 145, 160, 170, 180 couldn’t resist going heavy.
Conditioning:
42, 38, 38, 37, 38 have I mentioned how bad I suck at running. This hurt!
More Strength:
1a) started with 27lbs for first set and got to 7 UB so I started over.
21lbs, 21lbs, 24lbs all strict and UB 🙂
1b) 95, 135, 135 weird feeling. Never done them before but they felt good.
MFS – 1, 4, 3 feeling a little under the weather due to my husband infecting me with his cold but all in all a great day of training.
MFS-268 My schedule was fuckstomped this week so I had to replace a couple days with box workouts and yesterday was open workout 11.2. Did 10+9DL and hamstrings are tore up today.
1) Hi-Bar 155,165,175,190 (235 base) Easy. Going up next week.
2a) 190,195,195, 205(PR),195 Probably could hit 215 if I did it on set 2.
2b) 135,150,160×2 (225 base) Easy. Staying here because of form.
Runs: Did 4 and hamstring got real tight so I called it. Didn’t time them but 1 and 2 were real fast, 3 was OK, 4 was shit.
1a) Did one set without weight, hands and head on ground, and felt like I weighed a shit ton, and felt fucked up in the head.
1b) One set at 135, still felt sick so I said fuck it.
I either need to get my schedule fixed or I need to HTFU. Both I assume. Missing tomorrow, probably need the rest anyway.
Just realized I dropped a lot of F bombs on that post. Quite the shock and awe campaign. Maybe my mood earlier wasn’t really a deuce. Oh well.
1. 155,165,175,190(had to drop it, my back felt weak sauce)
2a. 95,105,115,125, 140-x1 went for a PR and got it
2b. No fs. Back injury kicking in from all the volume but still feeling strong.
WOD : open WOD #4 amrap 10min
60 bar facing burpees
30ohs 90#
10 MU
60+30+5. 3 more muscle ups than last year and i would have placed 15th so I’m happy with that
Conditioning.
:34,:33,:33,:32, :31-used to run 200m in track so felt like “home”
HSPU- went for my record of UB strict HSPU first bc feeling strong. PR 14 UB ( previous pr 8)
15# 2nd set. Split it up 4,2,2
Body weight 3rd set
Good day 🙂
I am learning some very interesting pharses on this site…
1) 170, 180, 190, 200
2 a) 225, 230, 235, 240, 240
b) 160, 170, 175, 180
Runs: 250 m rows instead owing to minus a billion outside (46, 46.1, 47, 47.5)
Mid-Line:
1a) all withhout extra weight (limited range)
b) all at 165
nice combo on this workout!
Trying to be funny with the use of “pharses” (I am a PE teacher, not an English one).
1) 225, 240, 260, 275
2a) 185, 205, 225, 245, 255(3RM)
2b) 165, 175, 190, 190 (need to go up in weight)
Completed sprints without timing them.
3a) BW on all HSPU
3b) 155, 165, 165
1) 195, 210, 225, 240
Feels good putting weight on my back. Squats felt as heavy as I expected.
2a) 165, 185, 195, 210f, 200
2b) 165, 175, 190, 190
FS were all fast unbroken, bench was a lil shady by myself.
1a) 20, 20, 20. Didn’t come down at all but paused in a headstand for a couple in second and third rounds
1b) 155, 165, 165
I like these.
No sprints. Did a warmup lap, wasn’t feeling it.
1. 190, 205, 220, 235
2A. Sucked. 225, 245, 255×2, 250×2, 225. Trying to move to a powerlifting style instead of a traditional style, losing a little power though. 270# 1rm PR a month ago should have gotten me a tad higher on this.
2B. 165, 175, 190
Conditioning – Snowstorm here. Was going to do some gassers but too tired.
3A. No vest available today, but only got 8 unbroken per round at bodyweight after the bench anyway.
3B. 185 (not quite full ROM on the last 2 reps), 170 170
1) 160, 170, 175, 185 – went a little lighter on the last two sets, felt super weak
2a)135 for all 5 sets – probably was too light, didn’t have to “struggle” at all
2a) 120, 130, 140, 140 – these felt good
conditioning: snow outside so did rows – 39, 38, 38, 40, 40 – feet cramped after 3rd set
3a) did strict bodyweight unbroken
3b) 95lbs for all sets – first time w/ these
mfs: 3/5/5
Strength:
1) BS (345 max) – 225, 240, 260, 275
2a) Bench – 205, 220, 230, 240(2)
2b) FS (300 max) – 185, 195, 210, 210
More Strength:
1a) 20# 7-1, 20# UB, 30# 5-3 (last 3 w/ no wt)
1b) 165, 165, 165 (felt pretty light)
Conditioning: Ice storm hit this afternoon so I did a short chipper instead.
12′ wall ball, 25 reps
Ring push ups, 25 reps
Double unders, 75 UB
Handstand walk, 50′
53# kb snatch, 25 reps
Time – 6:29, miss my first DU set at 65 so that really affected my time.
HBBS: 245,265,280, 300
Bench worked up to 265#
front squat: 190, 205, 225
Sprints felt good
HSPU, 10# vest 7,1 4,4 4,4bw
ROW: 185, 205, 225#
1) 135, 145, 155, 170
2a) 185-205-215-225failed on the 3rd rep- 220
2b) 125, 135, 145, 145
HSPU- all BW
Row-135, 155, 155
Strength
1) HBBS: 245-265-280-300
2a) Bench: 185-200-205-210(fail)-205
2b) FS:185-205-215
Conditioning
4x200m Rows 30sec Rests(Used to be on a rowing program figured i’d sub one of the work outs instead of running outside in cold MN)
37.6
37.8
37.8
37.9
More Strength
1a)20lb Vest for all sets 5-1-1-1, 4-1-2-1, 5-1-1-1
1b) 135-155-155
1. 130-135-145-155
2a. 115-125-135-145-155
2b. 110-120-130×2
Sprints (I like these because I’m not the worst at them, not to say they are a strength)
36 (Feeling out the pace and making sure my quads are good and not going to explode like last time I tried these)
34 for the rest. About 3 min to walk back to start each time
1a. Very broken. No Weight. Not even close to full ROM.
1b. 95-115-135
Overall good day
Started the day off with the last WOD of the WOD Club:
50 toes to bar
40 box jumps (24, extend on box)
30 bar burpees
20 sumo deadlift highpulls (95)
10 OH squats (95)
Wrapped it up in 5:56 for a 3rd place spot as of right now. After the final WOD, that put’s me in the top 15 overall thus far, which isn’t bad cause SO many big names from all over the place are competing, but I wanted to do better.
Strength work after felt good.
BS: 205, 220, 235, 250. Really focused for the first time on bouncing of the bottom and fully utilizing the elastic reflex. Came up easy.
Worked up to 225 on the bench, coulda gone more..
Came back later for four alternating sets of 20 lb weighted HSPU and 155 lb bent over rows in sets of 8. Feelin’ good!
Snatchin’ for a 185 PR tomorrow!!
HB BS 295 x 8, 315, 340, 360. These were heavy. Not U/B.
BP+FS x 5, 305/195 too light, 315/225, 335/245, 345/265, 335
5x 200m Sprints….:42,:38, :36, :38, :40 ran the 1st solo and dogged it…grabbed a buddy and improved.
Strength 2:
3 rd of HSPU BW + 135 Bent Row.
1) 220 – 240 – 255 – 270
2a) 195 – 205 – 215(f3) – 210 – 210
2b) 180 – 195 – 210 – 210
Sprints – 32 – 33 – 33 – 34 – 33
1a) Just worked Strict HSPU to the floor bc I am terrible at these – never more than 2 in a row
1b) 135 – 155 – 165
HBBS: 210×8, 225×8, 245×8, 260×8
Bench press: 185×3, 195×3, 195×3, 205×3, 205×3
Front squat: 165×5, 180×5, 195×5, 195×5 these felt light!
Conditioning: did 15, 50 meter sprints with 30 sec rest between efforts due to limited space
HSPU: 9,5,5 these were hard enough with no weight. Also getting used to standard. Feels different than head to floor.
Forgot about rows haha
HBBS: 200, 215, 230, 245
Bench: 165, 175, 185, 190×2, 190×2 (think I could have three, no spotter though. Prob base 3rm off 190)
FS: 155, 165, 180
5x200m row: 41s +/- 2 seconds
HSPU: 4/4, 3/3/2, 4/3/1. No weight, just trying to get the hang of these
Row: 115, 125, 135
235-255-275-290(7)
185-205-225-235 (fail on 2)-215
185-195-215-215
.33-.31-.32-.33-.34 (don’t know if this was 200m, might have been a little longer)
20# vest x 8 UB; 40# vest x 4 UB; 30# vest x 6, 2
185# for all 3 sets
FNL WOD:
For time-
25 Super wall Ball 20# to 12′
25 Ring Push ups
75 UB DU’s
50′ HS Walks
25 KB snatches 53#
4:26 (I suck at wall ball shots)
playing catch up
made up tusdays workout on thursday so decided not to do squats and front squats back to back
did the bench, 115, 145, 165, 180, 190 x 3
200m sprints- 34, 34, 33, 33, 32
running sucks
after saturday ill be back on schedule w everyone else.
Strength (6am)
1) 162, 175, 187, 200 – all ub… first time!
2a) 165, 175, 185, 195(2), 185(2)
2b) 125, 135, 145, 145
3a) 15, 15 (4/2/2), 0 (6/2)
3b) 65, 105, 105 – not perfectly bent over. Back was tired from squats.
Conditioning (4pm)
Ran 5k home route in the 23 minute range. Did not warmup at all because I was trying to beat the rain, so first mile was slow.
M: 2
F: 4
S: 3. Abs still a little tender.
1. 170-185-200-215
2a. 155-165-170-170-170
2b. 160-170-185-185 (This felt very light and easy today)
Conditioning: Did this on a rower. Pain.
More Strength: Did strict HSPUs till I practiced kipping.
Used 165 for the row.
Thank you.
1) 290, 315, 335, 355 (f@2), 345 (f@3) (too heavy, especially w/ my back being so locked up from heavy DL’s)
2a) sub’d 5 x 8-10 pushups on fists w/ 66# weight vest and 35/45# plate on my back (to save my wrist)
2b) 235, 255, 275, 275
Conditioning:
— 32, 31, 30, 29, 30 (almost felt scared to go all-out)
3a) Did unweighted HSPUs on my fists on the floor. Tougher than I thought.
3b) Kept at 185. Back was locking up.
M/F/S – 3/4/7 (back)
Strength
1) 175, 190, 205, 220
2a) 225,225,225,235,245(3rm)
2b) 155,170,185,185
Sprints were completed just not timed
Strength
1a) BW
1b) 155×3 very strict reps
225, 245, 265, 285 (Couldn’t get 275 for 6 reps two weeks ago!)
Sub’d weighted push-ups 20 x 20lb vest
165, 185, 205, 205
Sprints 34, 33, 31, 32, 33
Doing rest of strenght tomorrow morning.
1. HBBS: 275×8, 295×8, 315×8, 340×7
2a. Bench: 275×3, 300×3, 315×3, 335×1, 325×3
2b. FS: 210×5, 225×5, 245×5, 245×5
3a. Weighted HSPU: +45×5, +25×8, +35×8, +35×6
3b. Bent over rows: 225×8, 235×8, 235×8
Messing around with the weighted vest took too much time. I wasn’t able to get the running in.
Done on lunch break, short on time
Back squat: 130-140-150-160
No time for front squats and bench
Conditioning:
Had to sub rowing as it was slippery and super wet outside
Only had time for 4x200m
:49, :48, :47, :44
Had a fellow trainer/friend watch my first 200 and he had me do the second two intervals with feet out of straps. Last interval made the adjustments and strapped feet back in.
HBBS: 85, 90,100,105
FS: 70. 75, 85, 85 (these all felt too light, need to up the weight I think)
BP: 70, 75, 80, 85, 85 (these felt good, should have tried for 90 probably)
had to sub row for run too dark and creepy outside
5X250 row
56, 55.7, 57.4, 55.8, 56.3 would have been happier with low 50’s but felt good to do some sprints either way
no time for anything else, back in the am….felt strong today, a good feeling!
1) 200-215-230-245
2a) 225-245-255-245-245
2b) 160-175-185-185
3) right at :40 for all
4a) bodyweight x 3
4b) 135-155-155
1) HBBS 140, 150, 160, 170.
1st time doing HBBS w/o initiating by pushing hips back and going deep, ass to achilles, bouncing out of bottom. Felt good and fairly light. Figured 1RM off percentage of LBBS (265-10%=240), then used 90% of 240 (215).
2a) BP 135, 155, 175, 185, 195
2b) FS 125, 135, 145, 145
Conditioning: 3x250m row 50.8, 49.0, 49.7
Strength: 1a) 3×8 Shoulder Press (45#). Still working on rehab of left shouder, still unable to press overhead (or HSPU) w/any significant weight.
1b) 3×8 Bent Over Rows 135, 135, 135