I’m writing this while driving back from our first Training Camp of the year, in Murfreesboro, TN (don’t worry, Laura is driving). I can’t say a fraction of the things I’d like to say, but I would at least like say thanks to Chris Haynes, Jeremy Murdock and everyone at CrossFit Rutherford. I truly cannot imagine a better setting, group, or circumstance for our first camp of the year. Thank you all so much, I’ll say much more tomorrow.


I’ll need to say WAY more about this tomorrow, but here’s the quick version….

Josh Courage won the 2012 Superfit Games this past weekend. I believe this is his first major competition victory.

Corey Perry came in second at the 2012 Superfit Games this past weekend. Corey started Sunday in 12th place and took 2nd on the final 2 WODs to take a spot on the podium.

The heaviest weight used the entire weekend was 165#.

We are still in off season S&C mode and are technically “out of shape”.

Neither of them have done more than 3, 10-minute met-cons in a week in over 2 months.

This weekend they did 5 and, obviously, Corey was strongest on the last 2.



WOD 120123:


1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec.

Notes: This should be performed as a BB complex. Perform 3 Push Press then keep the BB overhead and perform 3 OHS.

1b) 5×3 Snatch Hi-Pulls (heels down) – heaviest possible, rest 60 sec.

Notes: Heels should stay down throughout the lift. Concentrate on pulling the elbows high and wide, and keeping the BB as close to the body as possible. If you cannot pull the bar to chest height then lower the load. Do NOT re-bend the knees. Straps are recommended.


“The Murfreesboro Chipper”

Talayna Fortunato – 15:55
Jeremy Murdock – 18:02
Elisabeth Akinwale – 18:05
LGA – 18:37

20 HSPU (regionals standard)
30 T2B
20 Hang Squat Snatches 95/65#
30 Wall Balls 20/14#
20 Stones to Shoulder 120/80#
30 KBS 32/24kg
400m Pinch Grip Plate Carry 45/25#

For time.

Notes: It is nearly impossible to program a standard weight for stones to be used in a WOD. These are the weights that were used on this WOD. If you can get within 10# of them, there should not be an issue. If you do not have a stone find one and weigh it. For the plate carry; you should be gripping the TOP of the plate like a farmer’s carry. There is NO OTHER way to carry the plate. Carry 2 plates, one in each hand.

105 responses to “120123

  1. Beast shit! Congrats to all the athletes and Rudy your coaching and passion inspires me to be a better coach every damn day!

  2. Question for whomever wants to answer -My shoulder won’t let me lower the bar from the overhead position back to the start position behind the neck.  Only the down movement causes me problems, but Im not comfortable with pushing it. Should I go to regular push press or break the behind the neck push press into singles and drop the weight on jerk boxes and quickly reset from there?

  3. Congrats to Josh and Corey. If you guys aren’t gonna drink that Vita Coco you won, Paneles will take it off your hands on Friday. He’s into that shit.

  4. What a great start to the season for you folks. The coaching is clearly having an impact. It is very exciting to feed off the energy that you people are generating.
    I am looking forward to the workout tomorrow! I think I have the “stones” for the WOD… (I madea 123 pound Atlas Stone for my class after attending a Strongman seminar with Hugo Girard in Montreal at CrossFit Lusine). The parents are concerned that I am turning the kids into stoners and keggers!

    • She’s not lying. My friends and I did a 400m plate carry with 45# plates and it was horrible, you can’t get very far very fast. I was wondering why the times were so long, than saw the 400 m plate carry.

  5. Guys, looks like you all had a lot of fun. Looking forward to Alexandria’s camp. BTW, thanks for the inspiration. Came close to PR-ing my snatch at 235#. Will be at my goal weight soon.

  6. Good stuff guys, taking down top 2 spots!!

    We just got a set of stones at the gym and I think the middle one is right around that weight.
    45# plate carry is gonna SUCK when the plates get dropped in the slush and snow.
    Will be a good test of toughness I guess.

    • They suck anyway bro…Set them down just like a Farmers Carry, i.e. straight down and leave them standing up…to be honest if they fall trying to pry them off the ground is going to be near as bad as the slush and shit. Keep them upright and the tops will stay dry the whole time. Good luck, this one is all you for sure.

  7. I was at SuperFit, great job by Corey on the last WOD. The dude in first going into the last WOD was pretty much crushing everyone all weekend but missed the HSPU and dropped to 5.

  8. Strength
    1a)135-155-160-175-175 (Weak on the shoulder to over head)

    Started the Plate carries around 18min. DNF’d myself at 30min staying in one spot

  9. Strength
    1a. 105, 115, 120, 125, 130
    1b. 105, 105, 110, 115, 115

    Conditioning: 15:46
    the only “sub” was the stone. I duct taped 20# of a diving belt to a 60# d-ball, but it quickly became a danger WOD, so I used the 60# d-ball on its own. It’s much easier to pick up and it was 20# less than Rx, but it was the best option I had. Everything else felt great, except the pinch-a-plate. Chippers are my thang.

    M/F/S 2/2/2


  11. Strength
    1a) 65, 75, 85, 95, 105
    1b) 75, 80, 85, 90, 95

    21:48. subbed sandbags for stones

    MFS- 322

  12. 1a) 185, 205, 210, 215, 225(got push presses, failed first OHS)
    1b) 165×4, 175

    15:00 until plate carries.
    DNF. 100M in left grip failed. Did towel pull ups after.

    Been sick, haven’t posted the last couple as I took them off. Feeling 70%. Happy with the strength part as I haven’t OHS in a long time. My wrists are brutal though and may invest in some wrist wraps.

  13. 1a) 95, 105, 110, 115, 120 -think I started too low I think I could have hit 130
    1b) 85, 90, 95, 100,105

    Conditioning: 22:00 …took about 8 minutes to do the plate carries in the rain!

  14. 1a)115, 125, 140

    1b) 95, 100, 105

    No atlas stone. Used 80# hanging bag – very awkward. Everything else RX. 22:25. Plate carry took me about 4.5 minutes alone. My grip strength sucks. Blahhhh.

    • Meant to add I was able to do all oh my HSPUs strict and I did my first 10 HSPUs UB. After that it was 2 sets of 5. Just a couple of weeks ago I could only link together 3 or 4.🙂

  15. took friday and saturday off. mainly to do nothing. and drink. feel like a turd.

    1a) 165-185-195-205 (failed on third PP, cleaned it, racked it, shook it off, finished)-185
    1b) 135 (shouldve started heavier)-145-155-165-165

    20 HSPU (regionals standard)
    30 T2B
    20 Hang Squat Snatches 95
    30 Wall Balls 20
    40 KB to Shoulder 32kg
    30 KBS 32
    400m Finger in hole Grip Plate Carry 45. couldnt not get it the other way:

    26:39. was cruising until the plate carry…damn

  16. 1) For context on the grip issue with the plate carries. At camp we did this wod following numerous grip intensive wods over the weekend- one in which Poppa’s arms actually exploded.

    2) You should do everything in your power to get your ass to a camp.

    • 1) Well said! I think those times will hold up which is freaking insane when I think about how my arms/shoulders felt after Fran on Roids…getting a good chuckle out of the complaints about grip, glad everyone gets to share in the suffering, albeit less extreme than the pain of this being the final chipper of the weekend I’m sure.

      2) Yep.

      3) Great to meet you, can’t wait to see the video of that 225 Clean and 215 C&J SOON!

  17. 1A) 135, 165, 185, 195 (fail on OH squat), 195 got all reps

    1B) Went really light because I struggle keeping my heels on the ground and wanted to get the pull right.
    115, 125, 130, 130, 130



    Had no stones available, so I tried my best at a sub. Stood 120 pounds of plates up and stuck them together. So I scooped with both arms and raised to shoulder height and lowered down for the 20 reps.

  18. 1a.) 85,95,105,115,125 happy because my shoulder sucks. MRI tomorrow:(

    1b.) 75,85,95,85,85 went back down because i counldn’t keep heels down.


    3 HSPU
    15 T2B
    10 HSC, then read hssnatch. finish last 15 as H squat snatch
    30 wall balls 14#
    20 stones to shoulder (stone was around 55-60# I think?)
    30 KBS
    400M SHUFFLE with 25# plates.

    came back did the other 10 HANG SQUAT SNATCH and 15 T2B =23:40 was not sure if my shoulder could handle a lot of that…so I was overly cautious.

    MFS = 3/6/6

  19. PP/OHS Complex:

    PP were easy; OHS are my limiting factor.
    130 (F on the OHS x2; wasted 6 push press efforts here)
    135 (F on the final OHS)

    Snatch Hi Pulls:



    Bah. 23:17. Wasted several minutes on my last few HSPU. First time with a stone today; didn’t string any reps together because it was a new movement, but I can see how it will be faster the next time something like this comes up. The pinch grip walk was definitely the worst part of the workout.

  20. 1a) 185, 195, 205, 215, 225- got all reps

    1b) 165, 165, 185 last 3 sets


    Used 116# Atlas Stone and finished inside part of chipper in 10:30, very happy with that. Smallest bumper plates we have are the 3 inch Troy ones, can barely grip them as it is. Run took 11:29. Final time was 21:59, run was absolutely brutal.

  21. 1a) 135,155,185,195,205
    1b) 135,155,165,175,185

    20:28. Was moving along an feeling good until I got to my homemade stone of bumper plates, ropes and duct tape. I rigged it up first and then noticed it was 10lbs light so had to duct tape 5lbs to either side. Very first rep when i brought the “stone” down the duct tape ripped and the 5lbs fell off so I had to do it at 110lbs. Kinda mad didn’t get to finish it rx. But made it to the pinch carry at 12:18. Thumbs started to go numb while carrying it and ended with 20:28.

  22. 1)95-115-115-115-115
    2)115-105-105-105-105, man, I wanted to lift those heels, did on a couple but tried to keep them down

    chipper-22:31, left for the paul bunyan plate pinch at 13:2_….longest 400 ever! Liked the chipper though. Also, used a water jug for the stones, it wasn’t 80# but it was the closest thing I could come up with. I will weigh it later, I would guess 40#

  23. 75 for all 5 sets. Almost killed myself there twds. the end. I’m super weak at this movement. All presses, really. Anyway, was super bummed with this weight.
    95, 105, 105, 95, 95. I went down because I started coming off of my heels. I did them unbroken. I didn’t realize we could break them up. I don’t have jerk boxes, so I did them from the floor.


    Used a 45 lb. sand bag with a 16k kb in it. It fell out twice and my low back is still sore and super fatigued from last weeks deads.

    MFS- 2, 6, 5

  24. By the beard of Zeus!

    BB Gymnastics:


    WOD: 20:06
    Felt like crapola today- stupid lady business
    Was my first go at Chinese finger torture- thanks Rudy

  25. 1a) 70kg, 80kg, 90kg, 95kg (failed on 3rd OHS), 95kg (failed on 2nd OHS) should have stretched off a bit more the misses were because of tight hips not lack of strength

    1b)80kg, 80kg, 90kg, 90kg, 90kg

    Conditioning: holy shit balls! Hit the plate walks at about 15mins got back with the plates at 28 something with cramping forearms? I have terrible grip strength

  26. 1a) 115,115,125,125,135
    1b) 135,135,155,155,155
    Conditioning: 25:10. Used 100lb kettle bell as rock and started with 45lb plates on the grip carry then down sized to 35s 1/4 the way through

  27. Strength:

    1a) 155, 175, 185, 195, 205

    1b) 115, 135, 155, 155, 165

    Conditioning: 30:21

    Futha Mucka!
    Thought I was going to tear this shit up.. And then came the plate carry. Ran through everything else, even filmed it. Walked out the door with the plates at 11:12 and walked back in at 30:21. Just sucked sucked sucked. Thumb ripped. http://www.youtube.com/watch?v=ZxR2hKWrWhQ&feature=player_embedded

    All the movements were done as RX, but we got creative for the atlas stone and in it’s absence, stuffed a 40 lb slam ball into an 80 lb sandbag and it worked like a charm!

  28. Strength:
    a.)195, 195, 200, 205, 210
    b.)165, 175, 175, 185(not quite to the nips), 180



    Was fortunate enough to have all the equipment necessary to complete this RX, however, I didnt have the mental capacity today to complete the correct distance with the pinch grip plate carrys. I stopped 200m’s short because we did the 400 indoors due to weather. About 7 mins later realized I screwed up my count and finished the last 200m (mostly recovered) in 2:45. Should have pushed harder also. I was expecting to hit some big wall but it never happened. ghey!

    2/7/2 Got right at 3 1/2 hours of sleep last night at the fire station. Totally not thinking clearly today. Fun chipper though…besides my mental screw up. I want a redo!

  29. 1a) 135-155-185-205-225
    1b) 135-155-185-205-215

    atlas stone – 113lbs
    I was out the door at 15mins and it took me 8 mins to get 75m. I ran back to the gym and did 400m farmer carry with 70lb bell in each hand.
    Try to hod the plate was extremely difficult

  30. 1a) 135 155 165 175 185
    175 felt crazy heavy, 5’s were closer than 2.5’s. So I hardened the fuck up. Booya
    1b) 135 across.

    Chipper. 30 something. Gay
    Time included duct taping 10’s on 25’s cause my baby hands wouldn’t grip the 45’s. Did v-ups for T2b and “stone” was 2 10’s and 2 45’s roped together.


    Too many numbers .

  31. 1a. 115/125/135/135/135
    1b. 155/165/175/175/175

    Conditioning – 20:58. Used 110# stone (heaviest at my gym), 35# plates. STFU, I couldn’t even grip the 45’s fresh. Tiny little girl hands.

  32. 1a) worked with 115, wasn’t heavy, just still crappy flexibility at the bottom of OHS
    1b) 135, 135, 155, 155, 155

    30:45, finished everything in the 16 min range except for the plate carry. That sucked!

  33. Strength:
    1a) All the weights felt light BUT my thumb was killing me so very uncomfortable:
    155, 165, 175, 185, 185

    1b) no straps. all the weights felt pretty light.
    175, 185, 195, 205, 215

    Didn’t do conditioning as prescribed but did most of the elements as “skills” (slow & untimed) while everyone else in my gym squatted.
    30 unbroken hspu (a PR)
    5 stone shoulders @ 120#
    5 stone shoulder @ 150#
    Walk around gym for 10 minutes pinch-gripping sh*t (45# plates). Apparently I have the weakest grip in all of mankind. Right hand ok. Left hand not.

    Conditioning (my gym’s wod for today):
    On the minute for 12 min:
    8 box jumps 30″
    8 kbs 32kg

  34. 1a. 135, 155, 175, 175, 175.
    1b. 115, 135, 155, 155, 155.

    Conditioning: 21:26 – Not Rx. I kipped the HSPUs. Got 10 (felt good).Finished the HSPUs in around 3 minutes. Kept everything moving pretty good after that. Used a 155# power clean for the stones to shoulder.

    For some reason (probably being in eastern NC) all of the plates were soaking wet and it was raining. I didnt realize it was impossible to hold them until I ran over to the stack. So I ended up just running with a 45# plate for 800m just to keep the intensity high. It was a mid-WOD decision. Shit happens.

    Felt great today.


  35. 1a) 145, 145, 155, 160, 160
    1b) 155, 165, 165, 172, 175

    Conditioning. 24:15

    I went with 135 power cleans for the stone to shoulder…not exactly awkward but my other options were 60# sandbag or 175# stone
    And I’m with EPIC on the plate carry. I had to use 35’s, couldn’t get more than 2-3 steps with the 45s…apparently I’ve got baby hands

  36. 95, 105, 115, 125, 135 (overhead squat was the hardest part)
    95 stayed light b/c of should range of motion

    Conditioning – 19:31 – slowest portion probably the HSPU, not so good at those yet. Attempted to tape 2 #35 plates together for stone, tricky to pick up off the ground each time.

    That was a fun workout!!

  37. 1a) 155, 175, 185, 195, 205 (failed second OHS)

    Push presses were easy, getting better at bringing the bar down (most lowered behind the neck before today was 175). OHS wasn’t great, hips a bit tight. 205 x 3 is easy stuff…..

    1b) 185, 205, 205, 205, 205
    Heels coming off the floor a little on a few reps at 205 so I didn’t go any heavier.

    Conditioning……… $%*@


    Not sure the exact time, the clock got turned off. But people finished a 17 min workout, then Lacey came in 2-3 min later (she did this as well) and I had to have been somewhere in the 30-32 min range. Really no idea….but it took a god damn long time.

    HSPU easily unbroken, started with 20 t2b.
    Was half way through the wall balls at 4:05. Slowed down at the stone and KB….did the KB’s in 5’s thinking I was saving my grip.
    Done the KB swings at 10:25

    Moving decent through 80m or so but I knew it was going to be bad….just didn’t know how bad. Then the wheels fell off…..It was raining….made things tough. Several times when it took me multiple attempts to move more than 2m.
    Past the 200m mark it was downright ugly, had to dry off the plates and my hands with my shirt, then a plate would fall over…..start the process again.
    Pretty frustrating, but I finished. Lower back was pretty fired up.


    5/3/4 (not happy with finding something I suck at so bad…)

  38. 1a) 115, 125, 135, 145, 155!! Hell yea. OH Squats were limiter. Might could have done a little more but ran out of time.
    1b) 95, 115, 125, 130, 130

    25:15. Out of the gate at 12:00. Plate carry was great obviously by my time.

    MFS – 3, 2, 3

  39. 1.a) 115, 120, 125, 130, 135 (easy to press, but I suck at OHS, so I couldn’t go higher)
    1. b) 115, 120, 125, 130, 135

    20:21 That was a crazy train to hell with the bumper plates… A lot of grunting and creative language.

  40. Strength:
    1a) 95-105-115-120-125 (started too low, will definitely start higher next time)
    1b) 85-95-95-100-100 (keeping my heels down was a good challenge🙂 )

    22:04 with 90# med ball
    good wod🙂

  41. 1a) 115, 125, 135, 145, 155 (fail on 2nd OH squat), 155 (fail on 3rd OH squat)
    -just can’t seem to lock shoulders into place, find a comfortable place for hands, or keep my knees from caving in on the squat.. did an extra set to NAIL that 155- no good.

    1b) 115, 135, 135, 135, 145, 145
    -felt pretty good, but on both sets of 145 couldn’t hit my nips

    Everything Rx, except atlas stones, used a 120lb sandbag, but didn’t use handles- made sure I picked it up like I would an atlas stone.

    Got through everything but the plate carry in about 20 minutes (struggled w/ snatch squats-form issues, & shouldering the 120lb’s..had to rest 20sec in between each rep)
    The plate carry was brutal..ended up with a nasty rip, and incredibly sore forearms and fingers, as well as a sore foot from dropping the plate on my foot a few times.

    Worked on the plate carry ALONE for over 40, I repeat, over 40 minutes. Called it quits w/ 50m left to go, when my left hand just physically could not pick it up..really wanted to finish, because I hate quitting..but feeling defeated, I threw in the white flag.

    That left me w/ a DNF @ about an hour and 25 minutes…


  42. 1a) 88#, 111#, 131#, 155#, 165# x 2 OHS (f)
    1b) 88#, 111#, 131#, 155#, 141#
    Metcon – 25:32
    *Subs: 135 power clean for stone, DB for KB, DB thrusters for wall ball, 30# plates

  43. Snatch Grip Push PRess/OHS: 135; 145; 155; 160; 165- Bringing it down in between reps is still hard for me without crashing the bar into me. I am coordinatedly challenged!
    Snatch Pulls: FOcused on good form. 135; 145; 155; 155; 165

    As written except Banded HSPU sub, 112.5 lb stone (first time lifting stones EVER, kind of fun but weird), and 24kg kb farmers carry. Plates were not happening and no 35’s only 45’s around. 27:05- would have been faster except spent 3-4 minutes failing on snatches before finally started getting them….once I got one, did not fail again!

  44. ladies from the camp, yall are freakin amazing. cant wait for you to kick butt at the games.

    press complex-115, 135, 155, 155, 155
    smatch pulls-115, 145, 155,155, 155

    chipper- 33:07 gross

  45. Ok… That plate holding walk killed me! I had to modify everything…

    5×5 dumb bell press 30/35/35/35/35
    5×5 snatch pull on knees 95/95/95/95/95

    20 HSPU
    30 t2b
    20 back extensions
    30 rows with 53 kb
    20 curl and press 30lbs db
    30 ghd
    400m with 25 lb platea

  46. Oops didn’t mean to post yet… IPhone newbie!
    19:04 need to work on my grip strength!!
    Nice job to everyone who rocked this at the camp!!

  47. push press snatch grip from behind + 3 ohs: 55, 60, 60, 65, 70
    snatch grip high pulls: 80, 85, 85, 85, 85
    hspu (ab mat no plates, with kip)
    t2b (wow, my back got stronger I can do these much better now)
    hang squat snatch (55#)
    wall ball (14# to 10 ft mark)
    stone to shoulder (did not have and did not sub, should have but didn’t)
    kbs (35#)
    400 m hell carry with actual 25# plates🙂
    clock got changed but best estimation is around 26 mins. not very impressive but happy i finished, haven’t done a longer wod in a while

  48. 1a) 95, 135, 155, 175, 195 (f on last OHS)
    1b) 95, 135, 155, 175, 195

    Subbed a 60 lbs Sandbag for the Stones-to-Shoulder. I accidentally did 10 extra reps of those. I only made it 75 meters out from the gym on the carries when my left hand just wouldn’t work anymore. I walked back and checked the clock at 23:34.

  49. 1a 115-125-135-135-135
    b 135-140-145-145-145
    Conditioning 27:53
    Hspu took 4 min (kipping) ROM is my goat on these,any suggestions?
    subbed 135power clean for stones
    45# plate carry w/ steel plates
    m/f/s 5/2/2 started training at 8pm, Boooooo

  50. 1a) 155×5..didn’t wantto go any heavier because of my shoulder. Probably should have gone heavier

    1b) 165×3..really wanted to focus on hip and elbow drive

    Was runnin short on time so I did

    7 min amarap
    7 squat snatches @ 95 lbs
    7 HSPU
    -5 rounds..shoulders started fatiguing and I spent about 30 seconds taking tape off my wrists lol

  51. Strength:
    1a) 205-225-245F(3rd PP)-235-245F(2nd OHS)
    1b) 175 for all sets

    Subbed a 120# sandbag for stone. Made it about 80m doing the pinch and I finally gave up. Finished the 400m with my fingers in the middle holes.

    I felt like the guy from the Burger King commercial…but I got these small hands…

  52. 1) sub’d 55# dumbbell push press x 15 followed by hbbs @ 295×5… focused on getting good depth and speed (hey-oh)

    2) 135# – 155# (only 1 bar available… just did the five rounds of 1 and moved to 2)

    — 24:something (eff me. sub’d 185# snatch-grip DLs for the snatches. used a 20# medicine ball wrapped in 92# of weight vests for the stones… that sucked. Did everything unbroken until the stone-to-shoulder, and that was a debacle. Was out the door for the plate carry at 10:55. Apparently a sprained wrist can’t grip a plate for sh*t)

    M/F/S – 6/5/4 (still nursing my wrist… scared it’s a stress fracture)

  53. 1a) 115 – 135 – 155 – 165 – 175
    1b) 115 – 155 – 165 – 175 – 175

    Conditioning – used a 100# heavy bag for the stone – had to use globo gym rubber coated 45# plates. This was fucking brutal. I have big hands, and gripping a 45# bumper is tough but do-able. Pinching these skinny ass plates with barely any lip was fucking torture.
    24:03 before the run – 42:54 final

  54. 1a 95-115-135-155-155
    1b 135-185-205-225-225

    for stones I tied two 45s and a 25 together with a chain and a duffle bag strap
    for pinch carry I live in Fargo ND so outside not much of an option so i did shuffle walk in the gym

  55. 1a. 135/3+3, 155/3+2, 175/3+1, 185/3, 195/3 (wrist is not happy about OHS so just had to cut the sets shorter, the one on 175 was telling me I should not do anymore of those.)
    1b. Did Snatch Segment Pulls 5*3@155lbs (elbow not happy with high pulls, I’m a map of injuries hehe).

    Conditioning 28’26min, (OMG!)
    Felt so good when I took a “constantly moving pace” throughout the first part in 17ish mins. (subbed stones for 2*2pood KB-cleans), then came the carry…
    Our plates are vulcanised rubber ones from Rouge and my girly hands can’tr grip over those even for a second. Did “in the hole” grip and still my left arm gave up immideately..
    Also did a bit of a brainiac mistake and figured walking slowly would be better for the carry, don’t ask me why..

    Fun wod!

  56. 1a) 115, 125, 135, 140, 140(f – missed the rerack on push press#1), 140
    1b) 115 all sets


    27:xx. No motivation in this one today. HSPU took forever. Forearms absolutely popeyed after this one. Subbed KB cleans for stones. Just stood holding 25# plates. Tried 35# but left hand is weak from surgery a while back and it’s never really recovered. Can’t believe some of the times here, ridiculous…

  57. 1A. 135, 145, 155×2, 155, 155×2. Both fails were from dropping it while lowering it to my back right before the 3rd set. I could probably go higher on the weight but didn’t have a lot of confidence in being able to lower it well.
    1B. 165, 165, 175, 175, 175

    Conditioning: FML. I think it was around 32 mins. 20+ mins of the walks, right hand wasn’t bad but grip in my left hand started failing after 100m. Kept resting just to get some grip back, go about 20m, then rest again waiting for the grip to return. On the bright side I got the 20 HSPU’s unbroken, which I believe is a PR.

  58. 1a. 185, 185, 205, 225(f), 205
    The 225 was failed pretty miserably and planned on doing another set but shoulders said no.
    1b. 135 all sets

    Conditioning: everything before plates 9:34 after plate carry 24 something. If I was at the camp I would have walked the plates to my car and called it a day. My forearms were tired but I couldn’t go 5 ft before my left hand slipped.

    Achilles tendonitis has kept me out the last week +

  59. Strength: 1a: 155, 175, 195, 200, 200
    1b. 200, 200, 225, 225, 225
    Conditioning: 27:28, subbed 55# dumbbell in each hand to shoulder for stone to shoulder, everything else rx. 400 m pinch grip plate carry took me same time as everything else. left side wasn’t holding on as well as the right side, good to work on this stuff.

  60. 1a. 185, 195, 215, 225, 225
    1b. 185, 200, 215, 225, 235

    Used a 120# sandbag
    Paced myself on grip intensive movements. Started the plate carry at around 14 minutes. 10 steps into this, I considered taking the DNF. Finished at 29:15. I was pretty embarrassed about my time until I saw that everyone else sucked too.

  61. 1a) 145, 155, 155, 165×2
    1b) 175×5

    Chipper: 33:48….Brutal on the forearms. Nailed the 6 movements in 15 min then the 400m grip walk/run took 18+min. Was able to carry the 45# bumper plates (3.5 inches thick) for 10-15 yds at a time.

  62. Strength

    1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – 80, 85, 90, 95, 100kg, rest 60 sec.
    1b) 5×3 Snatch Hi-Pulls (heels down) – 50, 60, 70, 70, 70kg, rest 60 sec.


    “The Murfreesboro Chipper”

    20 HSPU (hands on 10kg plates, head to abmat)
    30 T2B
    30 Hang Squat Snatches 42.5kg (I know I did 10 too many!)
    20 Sandbags to Shoulder ~50kg
    30 KBS 32kg
    400m Pinch Grip Plate Carry 20kg (the email update said plate (implied singular) so I only took one out and it was miserable enough!)


  63. 1a) 95-105-110-115-110
    Did to PP from the front, racked it then did PP from the back into the OHS. Shoulder is not happy brining weight down on the back.
    1b) 95-105-110-115-115

    Conditioning: 23:20
    Subbed lighter sandbag for stone (40#?) tried 80 but could not get it to budge. Couldn’t get myself to push today. Everything felt heavy and slow.

  64. 1a)115,135,145,150,155(F on last OHS) Never tested 1RM OHS so i guess this is PR by default.
    1b)155,155,165,165,165 wanted to get op on toes badly

    No stone, did 135# power cleans. Did 30 power cleans, not 20, which took at least 2 min extra doing them in 1’s. Didn’t carry plates in cold rain and couldn’t interrupt class, so no plate carry. And the snatch was in 2’s, very slow.

    3/3/3 First workout in 4 days. Felt rusty. Happy with OHS’s.

  65. 145-165-175-185 (f3rd0hs)-185 (F3rdohs)
    145-165-185-195-205 all pulls above the diaphragm

    could barely get my fingers around the edge of the bumpers but gave it a go anyhow

  66. Strength

    1a) 3+3@185# – 3+3@190# – 3+3@195# – 3+3@200# – 2@215# (Failed on 3rd PP but cleaned it up and finished last PP and 3 OHS)

    1b) 3@145# – 3@155# – 3×3@160# (w/ Straps)


    20:37 – Ran out of time so stopped after KBS. Used 145# Stone and it really slowed me down (~10 min.)

  67. Following a few days behind…

    Went relatively light on this stuff as I’ve had some elbow issues:

    1a) 65, 75, 80, 80, 85
    1b) 65 x 5 (worked on being explosive as possible)

    Did some random subs for the metcon (sandbags instead of stones, KB press instead of HSPU) and didn’t have a clock to time, but definitely a tough workout. Actually loved the plate carry at the end – brutal on the forearms.

    Also training for rugby so about an hour’s worth of agility/speed work before. I’m f’n spent.


  68. 1a) 135-135-135-135-135
    1b) 185(brought me off my heels so i dropped to 155)-155-155-155-155

    tendinitis flaring up. didn’t think it’d be a great idea to do the plate carry, so i did the conditioning from outlaw crossfit: 19:26 w/pullups & kte substitution.

  69. 1a) 135, 145, 150 (F 3rd OHS), 145, 150 (F 3rd OHS)

    1b) 135, 135, 135, 115, 115 (went down in weight to insure heels down, pulls to chin)

    Conditioning: scaled/mod to-

    20 Push Press (95)
    30 T2B
    20 Hang Power Snatches (95)
    30 Wall Balls (20)
    20 KBS (32 Kg)
    200m Plate Carry (45)

    -mod/scale for left shoulder/hip

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s