120124

Ladies and mufuckin’ gentlemen, it’s time for BEAT THE COACH 1.2!

This one comes to us *cue scary music* via, the one and only, Brandon Phillips. When he told me what he was going to do, I smiled.

Just a rules note; we will only send shirts to the FIRST THREE people who actually post videos. Yes, it is a 10 minute piece, so you will need to be able to post the entire 10 minutes worth of work. Yes, BP’s video is only a couple of minutes, but I have seen the whole thing—he finished (now kick yourself in the balls for doubting BP’s awesomeness).

Have fun with this one boys and girls…

Here’s what it looks like…


Here’s Josh Courage’s Superfit recap:

Superfit 2012 Recap


EA’s quick recap on the Murfreesboro Camp:

“This time I promise. And when I promise I never break it…well, more or less.”


T’s quick recap on the Murfreesboro Camp:

1.20-22.12


WOD 120124:

Strength

1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec.

Conditioning

“Beat the Coach 1.2”

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#

Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

-REST 5 MINUTES-

3 rounds for total reps of:

2 minutes ME Muscle-Ups
-rest 1 minute
2 minutes ME Lateral Jumps 12″
-rest 1 minute

Notes: Muscle-Ups should be performed with a full turnout and the rings hung high enough to jump to. Lateral Jumps should be performed using a 12″ barrier or hurdle. A barbell is fine as long as it’s measured at 12″ high. These are for total number of jumps.

Midline (time permitting)

5 minute AMRAP of TGUs @ 24/16kg (alternate every 3 reps).

 

126 responses to “120124

  1. So what youre saying is, those that work out earlier in the day have an advantage….Hmmm…I might venture over to the gym now and knock this out before midnight! ….if I finish……

  2. I put this on a previous post but I want to make sure everyone sees it… Having Rudy there makes a world of difference. Saying that son of a bitch knows his shit is an understatement. It is well worth doing whatever you have to do to make it to a camp of his.

  3. I love this shit I have been on the program since day one and even got stop by the cops for doing this programming that’s how much of a bad ass PR producing workout mutherfucker this Wod all over her face and yes I want the cake for winning it all piece of Fuck my legs are sore pie I just ate case I don’t give a Fuck your diet I just PR every lift you wish you could lift. In all thank you for outlaw ways .

  4. Been one hell of a week. Stuck inside without power for the last 5 days because of a snow storm. Couldn’t get out of the driveway much less to the gym. Ughhh.

    Getting caught up. Doing the workouts from this last week and will post them there. Did the Beat the Coach workout tonight after Strength and a metcon

    Went with 225 for the first 5 minutes or so then bumped up to 245 for about two and a half minutes, then finished with 255 for the last 5 reps or so. Should probably have started at 245+.

  5. 1. LBBS – 160, 180, 205, 220

    2a. Strict, weighted pull-ups 4 x 8 – 5# (UB, overhand); 10# (UB, supinated); 10# (7, 1 overhand); 10# (4, 1, 2, 1 supinated)
    2b. Front squats 145, 165, 195, 190

    All squats felt strong.

    Conditioning: started with 135#. On minute #4, I didn’t get under a jerk, so dropped the weight to 125# and finished at that. 30 seconds came up quickly!

    MU – 5, 4, 2 (first two MU were strung together each round, but I only did a minute of MU each time, as my left elbow was “hot”)
    Lateral jumps – 84, 62, no round 3 (lateral jumps bother my knee, so stopped after 2 rounds)

    M/F/S – 1/4/6 Attitude/Mood is great, as I feel very accomplished doing all this work. Howeva, it’s tough on my old bod (hurts so good, I guess?)

  6. 1)LBBS: 85, 100, 110, 115
    2a) strict weighted pullups: 8 w/ 5# (3,3,2); 5 w/ 5# and 3 w/ 2.5# (3,2,3); 8 no weight (4,3,1); 8 no weight (4,2,2) pullup felt strong today
    2b) FS: 85, 90, 95, 100

    conditioning:
    95# for 10 min every 30 sec
    was unsure what weight to use…put on 95 with option to drop to 85, when I finished I wished I tried for heavier, tend to underestimate or forget that I’m actually getting stronger; this was by far one of the most fun conditioning wods I’ve done! (which makes me think that yes, maybe I should have gone for heavier, oh well next time) 🙂
    no time for the rest will try to make up

  7. 1)195, 225, 255, 270
    2A) 30, 30, 30(6), 25(6)
    2B)190, 215, 230, 245

    BTC 1.2:
    205 for 10 and 185 for 10

    Muscle Ups – 9, 9, 9
    Lat Jumps – 90, 100, 98

    18 total TGU

    Been bumping up the squats by 5% each week and will do so again as these felt solid. BTC, really wanted 225, but couldn’t transition back in to the hook grip for the HPC and then was too gassed. Everything else was decent.

    Tough day, lots of exercising.

  8. 1) 120, 140, 160, 165
    2a) had to use bands for strict pull ups- purple band, black, black, black but only got 6 on this last round
    2b)100, 115, 125, 130

    Used 135 for the power clean complex- completed all rounds. Super happy with this weight I think I could have used a bit more.

    MU: scaled to jumping…I can only kip my MU in false and even then I would probably only got one/2 minutes 6, 4, 6
    Jumps: 96, 107, 108

    TGU in 5 min- 18

  9. Low Bar Back Squat – Dropped the starting point down and think I finally did this right
    200, 230, 260, 275

    Weighted Pull up 4 x 8 – 45, 55, 65, 72.5

    Front Squat – 200, 225, 240, 250

    Clean and Jerk Complex – Used 195

    that’s all i had time for today

    m/f/s – 6/4/1

    too much time sitting at a desk these last couple weeks…

  10. Strength
    1) 200,230,260,275(felt heavy but strong)
    2a) 10DB,15DB,20DB, 25vest
    2b) 185,210,220,235
    Conditioning
    1)185 for all reps( got sloppy towards the end and I suck at push jerks)
    2)5+120, 6+120, 6+134 = 391 reps (MU’s still blow)
    Midline
    18 reps

  11. never linked a video to a blog before, hopefully i did it right… anyways, hit the strength training first, back squat 1×8@245, 1×6@275 1×4@315 1×4@325
    Did strict pull ups instead of weighted, 8 was a solid number for me just with bodyweight since I haven’t been working on them enough. Front squat was sketchy, surgically repaired fingers on left hand and wrist on right have been messing me up, working on it though, 225×5 230×4 235×3 240×3

    Conditioning was tough, honestly I had never done anything like that so I did not know what to expect. I was very happy to make it through as you can tell by the double deuce flipping off of my weakness as it leaves!

    Then I was so stoked about completing the challenge I hit the next peice after a 5 min. rest.
    round 1: 14 mu 79 jumps round 2: 7 mu, 102 jumps, round 3: 8 mu 126 jumps

    5 min amrap tgu 55# 7 reps each side

    Thanks for a great challenge! Still my first week following this programming and I feel fantastic and see the progress coming fast!

    Best,

    Zach

  12. Strength: 150,175, 195, 210

    2a) not weighted – was able to get 5 strict pullups in a row though. When I first started Outlaw about a month ago, I struggled to get 3.

    2b) 140, 160, 170, 180

    Conditioning:

    Beat the coach – used 125 # on all sets

    ME MU – 0,0,0 (filmed myself and I’m pulling too late. Will get my MU back soon!)
    ME 12 inch lat. jumps – 119, 80 (landed on and broke parallette), 105

    Midline:
    TGU w/16 kg
    27

  13. 1) 250, 300, 325, 350(3)- wussed out on last rep

    2a) 25# for all sets
    2b) 225, 255, 265, 285(1)- no gas in the tank on last set

    Other stuff later.

    2/4/5

    • Muscle ups- 10/12/8- 30 reps total. Tried normal grip on the 1st round and failed miserably.

      Lateral Jumps- 157, 135, 132. Much tougher than I expected.

  14. 1)150,175,200,210
    2a)20(failed on #8),15,15,15
    2b)125,145,155,160

    BTC…hahahaha 115#

    mu=5/5/5- nope, I didn’t like jumping into rings…who does??
    Lat jump 50(1min, im an idiot)/89/97

    TGU 12 @35#

  15. When I first calculated all my percentages, I thought today’s work would be impossible. I can’t believe I was able to do the squats…I guess the program works!

    Back Squat:
    1X8 @ 170
    1X6 @ 195
    1X4 @ 220
    1X4 @ 235

    Pullups
    unweighted, overhand
    6/2
    6/2
    4/2/2
    4/2/2

    Front Squats:
    1X5 @ 160
    1X4 @ 180
    1X3 @ 190
    1X3 @ 200

    “Beat the Coach 1.2″
    used 140…that was hard!

    In a hurry, so had to go right into the muscle ups/jumps:
    MU – 8, 7, 6
    LJ – 77, 78, 81
    Total reps = 257

    No time for TGUs

  16. 1) 155×8, 170×6,190×4,200×4

    2a) BW 8 unbroken, +5# got only 5 unbroken and then finished last 4 reps, on next 3 rounds. ALL OVERHAND;)

    2b)125×5,145×4,165×3,175×1(pr) then dumped it.
    CONDITIONING : 95# way too light but tried to focus on speed and bar path. Afterwards I added weight. 115# did 3….30sec. Intervals and I shouldv’e done that weight.

    Out of time and can not finish.
    Squats felt good today.

    2/3/3

  17. i know these times aren’t going to blow anyone away or anything, but i thought you might find them interesting. i’ve been following outlaw for about 3 weeks now. i’ve been mostly a crossfit main site follower for the last 3-4 years. i’m posting, but i’m a few days behind due to my schedule which only allows me to workout 2 of every 3 days (firefighter). over the last few days i decided to do one of the benchmark girls to just kind of see what, if any, improvements there have been (i’m really enjoying the programming, but was interested in seeing some numbers). i last did diane on october 20th in 16:11 (glacier like, i know). i did it sunday in 6:45 w/the 225 deadlifts unbroken throughout. i couldn’t believe the change in my speed w/the deads! walking to the wall for the round of 15 hspu i found myself looking at the bar, “is that REALLY 225 on there?!?! is this ME doing this?!?!” i remember in october doing the last 9 hspu 3-1-1-1-1-1-1. my shoulders were totally blown. on sunday i did that last set in 4-3-2 w/minimal breaks (definitely less than 10 seconds). thanks, man, for providing this awesome resource for free!

  18. Strength –
    1) 200, 230, 265, 280
    Yeah buddy! Felt pretty good considering my 1RM was 275 a few months ago!

    2a) Went with 35, 40, 45, 50. All sets unbroken until the last 2 reps with the 50.

    2b) 195, 215, 230, 245 (2,f)
    Failed the 3rd rep of the last set. Front squats are just so damn difficult for me. Always lose my core.. Gotta keep workin on em!

    CONDITIONING :
    Started with 205 for the first 2 and a half minutes and when form started breaking down a bit, went with 185 for the rest of it. Felt very solid. Killer WOD. BP (and Keith) are some monsters!

    Rested exactly 5 min, then jumped into the last part of the WOD.

    504 reps.

    Muscle ups felt ok but I’ve had better days. tried to just not stop on the jumps but my partner Dylan smashed me there.

    Great day of training. Love living the Outlaw Way!

    • Noah,
      Looks like you were just jumping over the bar. I’m pretty sure you were supposed to elevate it to make it 12 inches just fyi. Solid work though.

  19. 1) 245, 285, 325, 345
    2a) 88#, 80#, 80#, 80#
    2b) 210, 240, 255, 270

    Conditioning:
    Beat the Coach: 225# for first 6 rds then 205 for the rest

    Muscle Ups: 16, 11, 11
    Lateral Jumps: 130, 127, 127

  20. Strumph

    1.) 230#, 265#, 300#, 320#(x3 due to misread)

    2a.) 25#, 30#, 35#, 40#
    2b.) 240#, 275#, 290#, 305#

    Conditioning

    “Beat the Coach 1.2″,,,more like not even on the same field!

    1 complex w/ 225#, failed on the 2nd PC

    Dropped down to 205#, bailed on the 15th complex. Didnt catch the part about just dropping the weight to finish. fml.

    MU’s: 13/9/11

    LJ’s: 113/124/ 126..took too many breaks

    Total reps: 396

    MidRine

    22 reps

    4/7/4 …Feel like a terd today.

  21. Strength

    1) Back Squat: 1X8 @ 65% = 120kg, 1X6 @ 75% = 137.5kg, 1X4 @ 85% = 147.5kg, 1X4 @ 90% = 157.5kg.

    2a) 4X8 STRICT Weighted Pullups (all pronated) – 1 x 8 x 10kg, 3 x 8 x 12.5kg.

    2b) Front Squats: 1X5 @ 70% = 105kg, 1X4 @ 80% = 120kg, 1X3 @ 85% = 127.5kg, 1X3 @ 90% = 135kg ONLY 1 REP – think it’s time to knock 5% off my front squat 1RM so that I can get my reps in.

    Conditioning
    “Beat the Coach 1.2″
    Every 30 seconds for 10 minutes:
    1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 100kg

    1 rep @ 100kg, 10 reps @ 90kg, miss, 10 reps @ 80kg

    -REST 5 MINUTES-

    2 rounds for total reps of:

    2 minutes ME Muscle-Ups
    -rest 1 minute
    2 minutes ME Lateral Jumps 12″
    -rest 1 minute

    Round 1 = 7, 75
    Round 2 9, 78

  22. 1)LBBS 140kg, 160kg, 180kg, 190kg (failed rep 3 head wasn’t in these for some reason)

    2a) pullups: 10kg, 10kg, 10kg, 15kg all mixed grip
    2b)FS 120kg, 135kg, 140kg, 140kg

    Conditioning: started at 100kg for 1 set, then 90kg for 5 or 6 the 80kg for thes rest

    Only got 3 rounds of the next bit out because of time:
    MUs 5,4,2
    Jumps 60, 70, 90

    MFS 3/4/3 pissed off about the squat misses!

  23. Squats: 265#, 305#, 345#, 365#
    PullUps: 30# all the sets
    Front Squat: 220#, 250#, 270#, 285#

    Conditioning: 205# for 5min, then 185# for the rest hang clean got sloppy on the 205#

    Mu: 15,14,12
    Jumps: 127, 126, 133

    TGU: 21reps

    m/f/s
    2/5/4

    Keep it up Beasts!

  24. 1) Back Squat:
    230/8, 265/6, 300/4, 320/3
    (NO PU due to Elbow.)
    2b) Front Squats:
    215/5, 245/4, 258/3, 275/3

    5pm, Part 2 – Conditioning

    “Beat the Coach 1.2″
    Every 30 seconds for 10 minutes:
    1 Power Clean + 1 Hang Power Clean + (NO PJ due to elbow and wrist) 155lbs
    DONE!

    -REST 5 MINUTES-

    3 rounds for total reps of:

    2 minutes ME Muscle-Ups: 8, 10, 9
    -rest 1 minute
    2 minutes ME Lateral Jumps 12″: 144, 118, 110
    -rest 1 minute

    Total Reps: 399(!)

    5min AMRAP
    12 OH walking lunges with 45lbs plate
    10 Hollow Rocks
    (wrist again)
    5R+10 WL

    Scaling where I need to, elbow hates any kind of bad racking (I hope this is why I am so far behind in the cleans atm), so just worked on technique. Still got sweaty.
    Lateral Jumps was like doing double unders when I just started to string them together. Did 100UB first round and then the HR was through the roof.

    Awesome programming, only been on it for +1w but feeling great – thx!

  25. 1)High Bar Back Squat – 225 , 260 , 290 , 315

    % weren’t exact on all the lifts – I rounded up + down a few times to make the math a little easier

    2a) 4 x 8 strict pullups with 25lb vest –
    unbroken, 6+1+1 , 4+3+1 , 4+2+1+1
    2b) Front Squat – 225 , 250 , 275 , 285 –

    10min complex – 185lbs
    Prob could have gone a little heavier but was still really challenging

    couldn’t do lateral jumps coz of ankle issues
    2min max MU x 3
    1 – 10+1+2 = 13
    2- 6+3+1 = 10
    3- 5+2+1+1 = 9

    5min AMRAP
    9 reps each arm – 3 rounds

    I am hoping that our shoulders will get a break tomorrow! I can barely lift my arms🙂

  26. Rough day today:

    LBBS: 255-285-325-345(x2)

    1a. 25-35-35(x6)-25(x7)
    1b. 210-235-255-275(x1)

    BTC: 185# (no hook grip because of torn thumb made this very difficult, especially HPCs)

    MUs: 13-13-12
    LJs: 160-148-140

    No midline

    Felt terrible today, very demoralizing with all the fails today. Physically felt awful too, lower back feels tired from the “odd object” ground to shoulder

  27. 1) finished at 305. last 3rm pr that i can remember was 300, so i am def stronger
    2a) 10 for all rounds doing chin ups (just feel stronger here)
    2b) finished at 245. felt good. its my 4.5 rm, but def feel stronger
    c) 9 at 205, 10 at 185, 1 at 205…so 185
    more stuff) had nothing left even after 10 mins
    mid line) 3-3-1-1-1-1

  28. 1) 225, 265, 295, 315 (PR)
    2a) 35, 45, 55, 65 (PR)
    2b) 205, 235, 250, 265 (PR)

    Big Day.

    Beat the Coach 1.2:
    205.

    Considering my power clean on a really good day is 265 I’d say that I should get a shirt for winning proportionately since I used a higher % of my power clean than BP. Even if that counted though I didnt record it.

    Had to skip the rest. Labs and classes and more labs. Good day.

  29. Strength (6am)
    1) 170, 195, 220, 235
    2a) 15# (ub, overhand), 15# (7/1, underhand), 15# (6/2, underhand), 15# (6/2, underhand)
    2b) 145, 165, 175, 185

    Conditioning
    Beat the Coach 1.2 – 155# for 10 sets, 145# for 9, missed 1 while changing weights.

    Conditioning (5pm)
    MU: 2, 5, 3 = 10 – spent ~45 minutes working on regular grip MU before starting. Did these false grip.
    LJ: 134, 126, 132 = 392

    Midline
    TGU: 13

    5/6/2 – not been sleeping well at all for around a week

  30. 1) 205, 235, 270, 285
    2a) 90, 90, 90(7reps), 90(6reps)
    2b) 180, 205, 220, 235

    Conditioning:
    175# for first 10 rounds then 155# for the rest. My push jerk is terrible.

    Muscle Ups: 20, 15, 12 (47)
    Lateral Jumps: 110, 100, 110 (320)

    Midline – 14 reps. 1st 2 reps- 1.5 pood. Last 12- 1 pood.

    3/6/6

  31. 1) 160, 180, 190, 205 felt good today, better than I have on these.
    2a) 18#, 23, 26, 29. yay and all UB.
    2b) 160, 180, 190, 185 these felt weak today.

    Conditioning:
    115# easy. tired today and not feeling great. Started with 135# but my back couldn’t take the hang cleans. Dropped straight to 115 and finished strong. On a good day, I think I might could have started RX and finished 135. Ugh disappointing.

    Muscle ups: 12, 12, 12 felt great on these. First 5 each round UB but gymnastics movements are my thing.
    Lateral jumps: 85, 95, 110

    MFS- 2, 6, 4 tired today.
    .

  32. Strength
    1a) used 300lbs as max, felt really good
    2a) used 20lbs vest. Getting much stronger at this. All UB
    2b) Used 275 as max. Again felt really good

    Conditioning
    BB Used 185×13 then 195×7, Super gassed at the end
    MU 13/12/11 = 36
    Jumps 156/165/176 = 497 (would have hit 500 if I had known I was so close…)

    No time for TGU

  33. Decided to take a day off from training after the Superfit competition. Not really all that sore but thought it’d be smart to rest up a little. I did accessory work and such, but that was it. Felt strong as shit through this somehow.

    1) 280×8, 325×6, 365×4, 390×4 (that felt so good for being a little rusty)
    2a) 20×8, 30×8, 30×8, 35×8
    2b) 225×8, 255×4, 270×3, 285×3 (slow, and hard as shit, but I got it straight up!)

    Conditioning –
    3 rounds at 210#, 2 rounds at 205#, 5 rounds at 195#
    (This made me realize two things: one, I have a vagina; two, my vagina is freaking huge. This sucked the freaking life out of me so fast. It was awesome!)

    Muscle ups – 3, 10, 10 (assisted strict work)
    Lateral jumps – 150, 155, 156

    No TGU, will do them tomorrow

    MFS – 444

  34. BS) 185, 215, 245, 255
    a) 25, 35, 35, 35
    b)170, 195, 210, 220

    metcon part 1: started at 165 through 6min then up to 175
    part 2: muscle up: 13,12,10
    jumps: 103, 90, 108

    no time for midline

  35. 1) BS: 165, 190, 215, 235
    2a) 40# (7 + 1), 25# supinated (unbroken), 25# (6 + 2), 25# (6 + 2)
    2b) FS: 160, 185, 195, 210

    “Beat the Coach 1.2″
    Used 155# for the whole time. Probably could have gone 160# or maybe 165#.

    MU: 8, 7
    LJ: 69, 71

    Ran out of time for the rest.

  36. 1.) 245, 285, 320, 340 (Last set with Belt)
    2a.) 4 x 20 lbs, pull ups
    2b.) 200, 230, 245, 255

    Did not have rings, so no Muscle up work will do some tomorrow
    3 x amrap lateral jumps in 2 min with 2 min rest, 64, 74, 84

    No time for TGU’s

  37. 1. 150, 185, 200, 210
    2. 5lbs
    2b 150, 160, 165, 170

    Beat the Coach 1.2
    115# no misses

    MU, 2,4,4, (first set was the first time I ever jumped to the rings so took some transition time)
    LJ 130, 155, 150-loved this

    no more time

  38. 1) 230, 265, 300, 315

    2a) 10lbs, 15lbs, 20lbs, 25lbs reverse-grip (underestimated myself)
    2b) 195, 220, 235, 250 (f2, f3)

    BTC 1.2
    All at 155lbs (push jerks were easy, PC technique is improving)

    Muscle-ups/Lat Jumps
    293 total reps (jumping muscle-ups)

    TGU
    12 total and had nothing left

    M/F/S – 2/4/6

  39. 1. 195, 225, 255, 270.
    2a. 35, 40, 45, 45.
    2b. 185, 210, 225, 240.

    Conditioning: Started at 185 till minute 4. Then 175 for two minutes. I then dropped to 170 for the remainder. Good lord that was a shock to the system. Great programming here. Makes sense seeing as my PC 1RM is 225.

    Didnt have time or will power to do much else.

    Thank you.

    2/5/5

  40. 1) 250, 295, 330, 350

    2a)35, 37.5, 40, 42.5
    2b)205, 225, 245, 255(2)

    Conditioning)
    Coaches challenge:
    9 reps @ 225
    -First 4 reps on 30sec then rested as needed.

    MU’s: 13, 11, 11
    LJ’s: 136, 124, 134

    Midline) 24 reps @24kg

  41. 1.) 175#, 185, 210, 220
    2.a) 10 # for all
    2.b) 155#, 175, 185, 200

    Conditioning:
    20 reps @ 155# (my best Power Clean is 195#); last set @ 165#

    MU’s: with red band for 7, 6, 6
    Lateral Jumps: 71, 70, 70

    Midline: 55#

  42. BS: 200, 230, 260, 275. Felt surprisingly good. Based off 305 1rm, curious to see what this is after.

    Pull up: 8, 7/1, 4/4, 6 (couldn’t get 8 unbroken with the weight after the first set, so used it until failure then did BW)
    FS: 180, 205, 215, 230. Nailed these, I think I’m seeing the most improvement here.

    BTC: 155 for 3 sets, then 135. Legs had no juice in them after the squats and made a decision to have decent form than just yank the weight up. The HPC is what killed me, the other two pieces probably could have stayed at 155. Loved the workout, I think this will show up in our regular gym programming…

    4/5/4

  43. Good day! Pretty beat now….that was a lot of volume.

    1) Back Squat

    260 x 8
    300 x 6
    340 x 4
    360 x 4 (PR for 4 reps. I did 390 x 3 last summer in a competition – event was 3RM)

    2a) 4 x 8 weighted Pullups

    20 kg x 8 equals PR
    24 kg x 8 PR
    24 kg x 8
    24 kg x 7.5….

    2b) Front Squat

    225 x 5
    260 x 3
    275 x 3
    295 x 3 PR

    Conditioning

    225 across the board for 10 minutes…..+ an extra 21st complex.

    had maybe a couple more minutes in me.

    **Forgot this was a timed rest and accidently rested about 10 min instead of 5**

    Muscle Ups
    17,13,13 (all no-false grip)

    Lateral jumps
    130, 128, 135 (calves blew up in the first one, after that it was just wind….)

    No TGU…
    Coached for 4 hours after this.

    I’ll have some video soon.

  44. 1. 165-185-215-225
    2a 30# vest 5/3-5/3-5/3-4/4
    b 155-175-180-180
    Conditioning No beat the coach, straight to MUs (time)
    rd1-3-93
    rd2-5-101
    rd3-6-79….no jump to rings to low, however I have to keep my legs bent so they don’t hit the ground, but can do full turn out!
    m/f/s…..3/4/4

  45. 1)Back squat-205,240,270,285

    2A) 20 lb
    2B) 165,190,200,215

    WOD- 165 (This was bad. Really really really bad.)

    5,130,5,125,6,130=401

    TGU-15

  46. Strength:
    1.) LBBS (355 max) – 230×8, 265×6, 300×4, 320×4
    2a.) WPU – 25×8, 35×8, 45×8, 55×6
    2b.) FS (300 max) – 210×5, 240×4, 255×3, 270×3

    Conditioning:
    C&J Complex – 7 mins with 185#, 3 mins with 195#. Should have started a bit heavier, but 205 felt terrible in my warm up. I was happy with the quality of my reps on this.

    Couldn’t rest just the five minutes b/c I had to coach class. REST about 75 minutes.

    MUs – 17, 13, 13
    Jumps – 155, 159, 155 (over 12″ parallette)

    M/F/S – 2/3/2; I’m a little tired b/c i haven’t been getting enough sleep. I’m two and half weeks in to a Paleo challenge with no cheats yet which is a HUGE PR for me. Hopefully I’ll notice some big performance increases from it in a couple more weeks. No bicep/elbow pain on the WPUs or in the rack position today. Feeling pretty good overall.

  47. still nursing a slight hip injury from the weekend

    Only did:
    Weighted strict pullups 4×8 (3x15lbs) (1x20lbs) (2rds pullups, 1rd chin ups, last rd pullup)

    Beat the coach challenge: @185lbs missed 4 of the last 5 on the jerk. Felt great through about 12

    M/F/S 6/5/6

  48. 1) 115, 135, 155, 165
    2a) bw, bw, +5#, +10#
    2b) 90, 100, 110, 115

    Conditioning: used 120, dropped to 115
    294 total (jumping MUs)

    Tgb: no time

  49. 1. 210, 245, 275, 295
    2A. 55
    2B. 90, 215, 230, 245

    BB work at 195 across. Could have easily gone higher on power cleans, but the push jerk is the limiting factor for me. Worked on getting under it properly, good practice.

    MU: terrible, totally gassed at this point: 6-4-4
    Skipped jumps, having a heel issue.
    Skipped midline, no time.

  50. Squats-190,215,245,260

    F.squats-185,200,230,245(fail)
    Strict pullups-bw
    Beat the coach-165 1st 2 min, 175 3-10min

    Gym closed 8 min into clean complex. Will ffinish tomorrow.

  51. 25/5’9/170
    Short on time today…so didnt get everything in.

    Backsquat: 215, 250, 280, 300

    10min Clean/jerk Complex: 205. no misses

    MU/Lateral jump: only had time for two rounds.
    1st round: 22MU/didnt count lateral jumps…. just tried to keep moving
    2nd round: 16MU/?

  52. 1) 195 225 255 275
    2a) 20lb vest for all. Also did tuck pullups. Last set 5-2-1
    2b) 190 215 230 240
    Before starting this program, 240 was my 2 RM FS. Today I felt like I could have done 5.

    No BTC.
    MU 11, 9, 7. Subbed MU row/transition w/ 2 dips
    LJ 97, 90, 103.

    Midline: 14 reps. Did sets of 3 each arm.
    2/3/3

  53. 1)260,300,340,360- Happy with it
    2a)did 2×8 strict body weight to see how my arms felt. They are still banged up (put nicely)
    b)235,270,285,300- bounced out of the bottom a LOT better. could instantly see the difference.

    couldnt do conditioning because of arms.

    jumpovers:111/105/109
    Ring dips instead of mus/ 32/28/26

    • Hope they get better soon bro — I had to take today off because of work/school stuff, sounds like a good idea anyway to give my body an extra day. Nice squats, like that you’re employing the camp right away!

  54. 1) 115, 132, 150, 158 ( working off of 95% of 1RM)
    2a) 10#, 10#, 10# on 4 and 8# on 4, 8#
    2b) 115, 132, 141, 150
    Really working on bouncing out of the bottom of these, and keeping back straight and chest up in the bottom and coming up

    “Beat the Coach 1.2”

    #105 for all reps
    Trying to focus on dropping under Jerk fast and not letting feet go wide on cleans.

    Still pretty fatigued from the camp this past weekend so stopped there besides a few rope climbs and handstand work. First time posting, but have been following for a while now and have seen major improvement. Always a bit intimidated by the numbers on here, but figured who the hell cares because I am getting better! The camp this weekend was awesome! Double digit PR’s on both Snatch and Clean & Jerk in less than a month’s time.

    2/6/5

  55. Strength
    1) 245-280-320-340
    2a)35-35-45×7-40×5
    2b)215-245-260-275

    Conditioning
    2Reps @225 1-2min then @205 3-10 Just burned the time got 5reps

    ME Muscle Ups
    15-8-7
    ME Lat Jumps
    155-131-133

    Midline
    24reps @24kg

  56. 1) 195, 225, 255, 275
    2a) 45, 45, 45(7), 41
    2b) 185, 205, 215, 230
    BTC- started at 185, finished at 155, cleans were ok but my push jerks ain’t worth a velvet painting of a dolphin and a whale gettin it on.
    MU- 10/6/10
    Lateral jumps- 134, 131, 115
    Ran out of time for midline

  57. 1. 230, 265, 305, 320 (320 is actually a pr for me. I think that i had a bad mental barrier because these four reps weren’t that difficult)

    2a. 46, 36, 36, 36
    2b. 205, 235, 255, 270

    Conditioning: first 2 min at 205, the rest at 185. rough

    Muscle ups: 12, 10, 10 pull was shot, should have gotten a lot more
    Jumps: 103, 86, 76

  58. Last 2 sets of Back Squat
    1 set of weighted pullups
    Last 2 sets of Front Squat

    Beat The Coach 1.2 + an extra complex at the end.
    barbell outweighs me by 50#😉

  59. A: 180#, 205#, 235#, 250# (PR)
    B1: 20#, 25#, 25#, 25# (6/2)
    B2: 155#, 175#, 185#, 200# (PR)
    +
    Muscle-Ups (bar): 12,10,10
    Jumps: 62,53,58 (way tougher than expected, calves and wind went real quick)
    +
    TGU @ 30# DB: 12 (6/side)

  60. 1) 155, 180, 205, 215
    2a) 35,40,40,35. Held dumbbell between my legs
    2b) 145,170, 180, 180
    Had to do all of this on a smith machine at my local club due to child c
    are issues. It sucked.
    Went home and I’d the coaches challenge with 90lb sandbag. It’s all I had

  61. LBBS: 175×8, 200×6, 225×4, 240×4 (1RM was 255 only a month ago?)

    -felt pretty light honestly, although was losing my core on the last two sets.

    Weighted Pulls: 35×8 (pro), 35×8 (sup), 40×8 (pro), 45×8 (mixed)
    FS: 150×5, 165×4, 185×4, 195×3, 205×3

    -pulls were at a good weight throughout, but FS added an additional set because the last two weeks they’ve felt a little too light.. 205 was PERFECT.. just enough weight, although again, losing it forward a little bit.

    10min Complex- Started w/ 175, but after failing the jerk on #2 (I know, I know….).. went down to 155.
    Wasn’t even an issue from there out. Didn’t really even take a lot out of me, but just need to work on keeping feet from going wide.

    Muscle-ups/Jumps (@ normal bar height)
    Round 1. 15/ 170
    2. 12/ 180
    3. 11/ 195

  62. Warmup: 1000m row 3:19.0 PR by 2.9 seconds…happy with this, especially since I did it with only a two finger grip on my bad hand.

    1) Back Squat: 245×8 / 280×6 / 320×4 / 335×3

    2a) Pulldown*: 260×8 / 280×8 / 280×8 / 300×8
    *used a strap to lash my cast to the pulldown bar. In retrospect, not terribly smart…felt like I was going to tear my cast off during the last two sets.

    2b) Front Squat: 225×5 / 255×4 / 275×3 / 295×2
    Failed on last rep at 295, but still a 2RM PR, and performed with bar on delts.

    Beat The Coach 1.2 – had to skip it

    Subbed MU for 2 min ME row: 604m / 612m / 614m
    Lateral Jumps 12″: 105 / 112 / 110

    Midline – had to skip due to time…will make up with alternate.

  63. 1) 295, 340, 385, 410 (f), 400 (f@3) (Felt yesterday’s extra hbbs’s)

    2a) 40, 53, 53, 53
    2b) 255, 290, 315, 335 (dropped to 360 1rm b/c felt weak… too much of a drop, so bumped up a bit at the end. Was able to go pretty fast with good depth)

    Conditioning
    — Sub’d DL’s @ 355 x 2 each rd. (70% of 505# 1rm… my recent un-PR weight)

    Didn’t have time to do the rest. Did a round of max GHDs just for midline work and then took off. Doing the rest tomorrow.

    M/F/S – 5/5/4

  64. Bs 225, 250, 300, 315

    Muscle ups – 13,12,10
    Lateral jumps- 120,121,125

    Beat the coach- Used 185 for all sets took about 6 too 7 seconds a round. I might have been able to go a few pounds heavier but I worked my butt of at this weight and felt proud of my effort and being able to keep up the intensity.

    TGU- 15

  65. 1) 220 – 255 – 290 – 305 felt solid!

    2a) 8 – 8 – 5-1-1-1 – 4-1-1-1-1… no weight, neutral grip, I suck.
    2b) 210 – 240 – 255 – 270 got good bounce out of the bottom

    Conditioning – 165 across. Probly had 175 or 185. oh well

    Bar MU 4 – 2 – 3
    Lat Jmp 80 – 100 – 106

    TGU – 12 reps

  66. I feel behind.
    185 across. Felt really hard. Max PC is 235, so 225 wasn’t happening, but my max jerk is only 205 so this was definitely a challenge.

  67. 1- 265-315-350-370
    2a 25-35-35-45
    2b 185-225-275-295

    Beat the coach was humbling. Failed at 225 got a couple @205 dropped to 185 and started over

  68. M/F/S. 2/3/4
    I wasn’t that sore today, but I will def be resting tomorrow!
    I completed the back squats and the superseys at my percentages.
    For beat the coach I used 85 and I think it worked well for me. I had to cut out the rest due to time. But, this is my first week on this program and I do need to be able to walk tomorrow. Thank goodness for mobility time!

  69. Back Squat – 145, 165, 190, 190 x 3
    PU – B/W #150 8, 8, 7, 5 +3
    FS – 130, 145, 155, 165

    Beat the Coach – #115 (Hang was the hardest portion)

    MU’s – band 10 reps each round
    LJ- 110, 115, 116

    Felt crappy today, need more sleep.

  70. 1. BS: 146, 171, 191, 203
    2a.Strict Pull ups: Bodyweight all sets
    2b. FS: 135, 153, 163, 173 (Felt strong on these!)

    Conditioning:
    Started with 150, got 1 then failed so I went to 140 for the rest (hang power clean was the hardest part).

    MU’s: practiced non-false grip jumping to the rings. No real sussess here….I have gotten a non-fale grip MU before but had no pull in me tonight and struggled with the transition over the rings.
    Jumps: 97, 104, 94

  71. 1) 200, 225, 260, 275. The last set was hard, but I got it done and I thought there was no way I would going in. Definitely feeling stronger on the squats
    2a) 20 across the board
    2b) 185, 215, 225, 240 (f). Failed on 2nd rep at 240, just couldn’t stay upright, didn’t feel like it was a leg strength issue. Took about 15s then did 2 more singles with short breaks.

    Conditioning – 165 for 4, then finished at 155. Not very good at dropping deeper on power cleans once I start fatiguing

    MU: 9, 8, 8
    LJ: 100, 114, 107

  72. -145×8, 160×6,190×4, 200×4

    -first set I used 15 lb. dumbbell between my feet. Then I went down to a 12.5 one. for the other 3 sets. Used mostly overhand grip.

    125×5,140×4,150×3,160×3 (failed on the last rep of the set of 160. I rested a sec. and then went and finished the failed rep.)

    Conditioning: used 125 and it was hard. I ended up splitting. I’m happy with the weight I chose. I might could have done 130? maybe.

    0,69
    0,76
    20 stomach to bar pull ups, 78
    muscle ups have been hit or miss for me and obviously this was a terrible day. I was having grip problems. I kept slipping off of the rings and then when I actually reached the transition I kept pulling the rings wide instead of keeping them tucked in close to my body. I got so frustrated and that’s when I went to pulling up to the bar as high as I could. There it is, my shitty excuse…I’ve avoided perfecting this movement.

    no time for tgus

  73. Back squat: 210×8, 245×6, 275×4, 290×4(fail) got 3 out of 4. This is a PR! Double my bodyweight!

    Strict pullups: did all sets UB with 1 pood kb

    Front squat: 195×5, 220×4, 235×3, 245×3. This last set was supposed to be 250 but 245 was heavy enough.

    No conditioning

    Extra work:
    Total muscle ups: 37
    Total jumps: 300

  74. Squats —

    Drilled the drop with a vertical torso tonight (as per the weekend) — Went belt-less squatting, and tried to drop my ass between my heals. So foreign to me, but I really felt the application. Worked up to 255 x 5 x 5 back squat, and 195 x 3 x 5 on Front Squat. Gonna take a little bit to get used to, but I will definitely be taking a pretty major weight hit on these for now.

    Conditioning:
    Beat the Coach — Tried 225, but honestly had nothing left in my arms, every Jerk was an issue, bumped to 185 and finished. Felt the fatigue after

    Subbed Strict Ring Dips for muscle-ups, got 18, 17, 18
    Jumps over 12″ — 103, 102, 110

    Got back in the gym at least, felt weak and slow, arms still pretty beat up. M/F/S = 4/4/4

  75. 1. 250,290,325,345
    2a. 4×8 with 20# vest
    2b. 205,235,245,260

    3: 16 total @ 185#..failed twice with the Push Jerk and took (2) 30 sec periods to recover after the failures.

    4. Just sucked it up with Muscleups: 5/4/4. Having serious problems with consecutive MU. Lateral hurdle jumps: 100/90/100

    5: TGU: 6 per side @ 72#

  76. 1)160,185,210,230 (based on 245 +10PR, felt good)
    2a)25 pronated, 25 supinated, 25 pronated, 25 supinated
    2b)160,180,190,200F (based on 225, missed 2nd rep of last set)

    BTC: Started at 175, ended at 145. Push Jerk was and easy push press, but transition from clean to hang position, then the hang clean kills me.

    MU’s: Called for rings high enough to jump to, which means you want us doing this without false grip I assume. Still haven’t mastered the non-false grip huge kip move so I spent 10min working it and double unders. Showed improvement on both.

    Midline: Should have but decided to help coach in stead.

    2/2/4

  77. 1) 231, 267, 309, 320 – All of these felt pretty good, legs are definitely getting stronger.

    2a) 36, 25, 25(7), 25(6)
    2b) 221, 250, 265, 280 – these felt good too, stayed pretty vertical and good bounce out of the bottom on all sets.

    BTC 1.2 – Did 226 for 10.5 minutes

    MUs – 12,11,10
    Jumps – 130, 128, 134

  78. 193×8,225×6,250×4,265×4 (used 90% of my 1rm to calculate was that wrong?)
    5×180, 4×205, 3×215, 3×230 (same)

    3×8 Strict PU 30lbs

    Conditioning
    190lbs no misses…
    planned to go 205 or 215 but I was pulling early like a retard during warm ups and a muscle in my forearm sploded…. =(

  79. Strength

    1) 1×8 @ 205#, 1×6 @ 235#, 1×4 @ 265#, 1×4 @ 280# (all low bar)

    2a) 4×8 w/ 16# KB

    2b) 1×5 @ 190#, 1×4 @ 215#, 1×3 @ 230#, 1×2 @ 245#

    Conditioning

    “Beat the Coach 1.2″

    First 4 min. done @ 185# (8 rounds) failed PC on 9 and went down to 165# for last 5 min. (10 rounds)

    -REST 5 MINUTES-

    2 minutes ME Muscle-Ups 7 – 3 – 5 (felt horrible today)

    2 minutes ME Lateral Jumps 12″ 68 – 98 – 101

  80. 1.) BS: 135-155-180-190 (increased to 95% of 1RM)

    2a.)130-150-155-165
    2b.) 20-15-15-15

    Conditioning: used 110#, could have gone 115 but shoulder hurt when bringing weight down after the power clean into HPC.

    MU: 9-8-9
    LatJump: 120-120-122

    No time for TGU

  81. 1. 150, 175, 200, 210 (2-1-1 on last set–hard as heck)
    2a. All unweighted
    2b 145, 165, 175, 185 (fail), went back to 175 for last set

    Conditioning:
    75# I tried 135, 115, and 95. Dropping the bar back down to the hang position was nagging my back. It was also hard to get power to get the bar up from the hang. 75# didn’t even make me break a sweat, though. Not happy about this.

    MU: ??? Did all from knees. I still can’t do a freaking muscle up after almost two years of crossfit.
    Jumps: 55, 59, 71

    Midline: 16Kg (kettlebell is much harder than a dumbell!!) Did 21 total reps (3.5 rounds)

    This day sucked!

  82. 1) 200-230-260-275
    2a) 35lbs 8, 6-2, 5-1-1-1, 5-1-1-1
    2b) 185-205-225-240

    Conditioning: all at 135 (tweaked my back a little on last front squat rep), concentrated on form. W/out the tweak think I could’ve done 155.

    Mu 3-6-10
    Jumps 71-66-66

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