120404

I guess I’m an idiot, because at one time I never thought we’d see a female exerciser Snatch 175#, Clean & Jerk 200#, Squat 300#, or Deadlift 400#. Funny thing is, that “time” was like 2 years ago. Now I feel like we might see all those things—with the same athlete.

Tonight Elisabeth Akinwale pulled a 385# Deadlift.

This was a 20# PR for her, but was a bit of a disappointment. See, the goal is 400#, so anything shy of that will be just “eh.” Elisabeth had 405# to her knees but didn’t finish because she was starting to loose spinal position, and she knows 20# isn’t worth a season-ending injury.

So I guess tonight was a failure. Even though that’s the biggest deadlift I’ve ever seen a woman pull, and possibly the cleanest/easiest 20# PR I’ve ever seen, it’s not 400#. Yep, absolutely nothing to get excited about. Not until she can put her 215# Clean & Jerk and 325# Back Squat together with 5 more pounds for a 175# Snatch and 15# more for a 400# Deadlift—then you might see a little excitement from Elisabeth. Maybe she’ll execute a small fist pump or a whispered “fuck yeah,” or maybe she’ll just walk away and quietly revel in crushing numbers that some of us thought would never be reached.


BP Snatch double @ 225#


WOD 120404:

BB Gymnastics

1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 90% if technique is not perfect.

2a) 4X2 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.

Conditioning

5 rounds for total working time of:

Run(sprint) 400m
15 C2B Pullups

*Rest 2 minutes.

Notes: The goal is to go ALL OUT on each run, then try to complete the pullups unbroken. There will be no penalty for breaking pullups, but try to get as far as possible without breaking.

Strength

1a) 3X15 GH Raise – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.


Extra 120404:

Group 1 Conditioning

8 minute AMRAP of:

3 Rope Climbs 15′
5 Power Cleans 175/115#
15 HR Pushups
30 Double-Unders

106 responses to “120404

  1. EA whispering “fuck yeah” isn’t likely. We discussed this and determined: shit’s played.

  2. Got a question. I woke up Sunday morning and my knee was severely swollen and red. They drained a bunch of fluid out yesterday. The only thing I did was Saturday’s workout and don’t remember hurting it. I can barely walk now. Should I take the rest of the week off or just do upper body stuff. I hate missing workouts.

    • Definitely take the rest of the week off from anything weight bearing lower body. Ice every few hours for 15min until the swelling goes down and try ib profin for inflammation and pain if your stomach can handle it. If you must do upper body try to keep it to seated presses, bench, strict pull-ups or dips, etc but no one legged cleans or other crazy ideas! No idea at all what you did?

      • Thanks. Been doing the ice and ibuprofen. No idea what happened. Never had bad knees and just woke up like that.

  3. BB Gymnastics
    1) 101kg, 105kg, 110kg missed the jerk in front, 110kg, 115kg – felt snappy going under the bar today
    2a) 120kg, 130kg, 140kg ,140kg
    2b) 110kg, 120kg, 120kg, 120kg

    Conditioning
    Total working time = 12:21
    Running in the wind and snow is not pleasant
    Only set of broken pull ups was set 4 when I behaved like a softcock

    Strength
    1a) only did 2 sets, second set with a light band as assistance
    1b) banded with small black band as weight

  4. 1) 95, 100, 102.5, 105, 110kg
    All reps felt really solid.
    2a) 130, 140x 3
    2b) All 120kg

    Conditioning:
    1. 1:40 (1:12 run)
    2. 1:47 (1:12)
    3. 1:48 (1:12)
    4. 1:48 (1:12)
    5. 1:53 (1:12)
    Total: 8:56
    Runs on treadmill all at 20kph. C2B on a really thick bar so no sets UB, since it was hard to hold on.
    Midline done!

  5. Felt sluggish today. Did the lifting this morning, will do the conditioning tonight.

    Clean and Jerk: 240/240/255/255/270 I waited to increase weight because I’m just kind of achy and sore from yesterday. My wrists were bugging me a little on the jerk, and just felt kinda slow.

    Clean pulls: 345
    Front squats: 245

    My knee was bothering me a little today, but I think I’m just tired, so I’m glad no more lifting until Friday. I ordered some lifting straps yesterday, so that should help my thumbs from feeling like they are going to fall the f#$% off.

  6. Clean and jerk:
    100 – 105 – 107,5 – 110 – 112,5 kg.

    Clean Pull: 140 – 130 – 130 – 130. 140 kg was a bit too slow.
    Front squat: 105 – 105 – 105 – 105 , I feel weak in the bottom position

    Conditioning: Two of my favorite movements.
    1,28 – 1,26 – 1,24 – 1,26 – 1,29 = 7.13

    All pull ups were butterfly and unbroken.

    Strength work – done

  7. 1) 225, 235, 235, 245, shut down wasn’t feeling it today.
    2a) 315, 315, 325, 325
    2b) 245×4

    Conditioning:
    Total 9:30
    Runs we’re SLOW. Only good part was the UB C2B. Sprinted”ish” the first 200 each time but just couldn’t hold on past that.

    No time for additional strength.

  8. BB Gymnastics
    1) 165, 165, 175, 180, 185#
    2a) 175, 190, 195, 195#
    2b) 175, 185, 190, 190#

    Conditioning
    2:10
    2:01
    2:10
    2:19
    2:11
    Total: 10:51

    Will do Strength after work.

  9. C/J – 145/145/145/145/155 my cleans are improving but split jerk is soggy wiener
    Pulls – 145
    Fr Sq – 135

    cond around 13 mins

  10. Hot shit right there. Those used to be respectable numbers for men in crossfit. That’s back when I could front like I was elite. The good old days…

    @Naomi, her whole spine is nearly hyperextended for the first half of the lift and the neck position follows from that. Worst case scenario that might lead to a tweak of minor annoyance after a ton of reps but sweatin little stuff like that is an unneccessary distraction from the awesomeness that she’s capable of displaying. Besides, when you pull in a powerlifting competition you have to look at the forward judge so a dead-neutral neck position is going to be difficult to maintain around 1RM territory; especially considering how high her hips are throughout.

  11. 1) 225, 235, 245, 255 (press out), 255
    (Widened my grip an inch or so on the clean… immediately felt MUCH better.)

    2a) 335, 365, 405, 405
    2b) 275, 295, 315, 315

    Conditioning
    — 9:26 (from 1:40 to 2:04 or so, all unbroken, though I went to regular kip on the last few of the final round)

    Strength
    — Yup (sub’d good mornings @ 175 for the hypers)

    Extra Work (group 1)
    — 3 rds + 10 double-unders. (Spent too long staring at the rope… wanted that 4th rd)

    M/F/S – 2/3/3

  12. I know it’s not good to question the program, but I haven’t seen any deadlift strength work programmed on this site ever. I’ve been lurking for about a month and started doing the program last week so I may have missed it. Is it safe to say that the heavy Oly and posterior chain work (GHRs) will translate into an increased deadlift?

  13. BBG
    1. All Sets 190- Had to be quite because people were sleeping up stairs

    2a. 205, 215, 225, 225
    2b. 205, 210, 215, 220

    Conditioning
    15:10 Elbow started hurting into set 3 so had to break up and ended up doing non CTB pullups for the last set

    Midline
    Good Mornings 95, 105, 105

  14. -Clean & Jerk @ 80-90% based on 180#
    did 145, 145, 145, 145, 155 (jerk felt slow at lockout)

    4×2 clean pulls @ 215 (hard time with the shrug)
    4×2 1 Front squat + 1/4 FS @ 185 (this was tough)

    Conditioning

    2m12, 2m19, 2m31, 2m43, 2m49 (had to clean my shoes everytime I got in the gym so lost a few seconds there, C2B’s where rusty at first, then got smooth, then had to break them after rd 3)

    Strength

    GH raise 3×15 (had a hard time to keep myself straight)
    reverse hypers (I ghetto strapped a 20#DB to my legs and did it on an elevated bench, felt good)

  15. 1) Stayed at 205#, feel beat up

    2a) 315
    2b) 250

    Extra work first- 3 rds + 2 rope climbs. Rope was outside and everything else inside so lost a lot of transition time, but still kicked my butt.

    Conditioning later.

  16. BB Gymnastics

    1) 5X1 Clean (full squat) & Jerk (split) @ 80% = 72.5kg (still recovering from elbow injury)

    2a) 4X2 Clean Pulls – @ 130kg
    2b) 4X2 1&1/4 Front Squats – @ 70kg

    Conditioning

    5 rounds for total working time of:

    Run(sprint) 400m
    15 C2B Pullups

    *Rest 2 minutes.

    = 6:09

    M= 3 F= 6 S= 5

    No xtra conditioning

  17. 1: 185,205,210,210,210
    2a: 275
    2b: 225
    Cond: 10:32
    (400 splits: 1:32,1:28,1:31,1:31,1:32 – pretty happy with the numbers, all C2B UB.)
    Midline: done, #90

    2/3/5 – adductor soreness mostly

  18. 1) 225, 245, 255, 255, 255
    2a) 315, 325, 335, 335
    2b) 285, 295, 295, 295

    Conditioning
    10:20

    Strength- later on

  19. Part 1:
    A: tried 90% (285#) on tge minute for 5 min went 3 for 5…did extra one cause I was pissed.

    Clean pulls 375 all sets
    Front squat 295/295/305/315

    Cond-
    1:28/1:34/1:38/1:47/2:52…last rd feel apart really pushed tge runs on these and stayed UB first 4x sets

    Doing 2nd part this evening

  20. BB gym:
    1) 255#-265#-275#-285#(This was 90%)-295#, felt really good so tried an extra set at 305#. Clean felt easy, Failed the jerk though. Pushed the bar a little out front and missed it. I am working off my Split Jerk PR(from rack) of 315#, but for clean and Jerk 295# was a new PR.

    2a) 365# for all
    2b) 305# for all.

    Strength:
    1a) 45# plate
    1b) used GHD rig and wrapped weight around my feet. I think the weight vest on my feet was 22 pounds, need to find a way to increase weight next time.

    Conditioning later

    jerk attempt
    http://www.facebook.com/v/10150725390064311

    • Conditioning:
      11:11

      1) 1:40, 1:12 400m – pull ups UB
      2) 2:35, 1:18 400m – pull ups a debacle
      3) 1:57, 1:20 400m – Pull ups UB
      4) 1:58, 1:17 400m – Pull ups UB
      5) 3:00, 1:21 400m – pull ups were rough here. with a few missed reps.

      Round 2 was a debacle on my pull ups, Missed reps, bad rhythm. Round 5, was just rough on the pull ups. first time I have gone to a standard kip in a long time, did this for the last 3 or so.

      Fun shit though, I love intervals.

  21. CJ 265/275/285/285/295

    Clean Pull – 405 for all
    1 1/4 Squats – 295 for all

    Conditioning – 1:50/2:23/2:46/3:31/3:00 – 13:30 total

  22. 2-3 weeks under this program and i alreday pr my snatch that had been stuck for a cuple of months,,, nice!!!! and happy,,,!!! btw that pr was a 5# but it felt so easy,,, could have gone for more

  23. BBG:
    A. 220/230/240/245/255# cleans felt great, jerks were so-so
    B- skipped due to time, trying to get back after work.
    Conditioning:
    1:46/1:55/1:55/1:53/1:51 I suck at running, but PU’s felt great today, all UB and fast, with absolutely no rest coming off run.
    Strength: Later

  24. Any tips on the clean? My main problem is firing the hips and shrugging too early. ANy way to make sure I’m more patient or is it just a matter or working on it until I get it?

  25. BBG, 1: 205, 205, 205, 215, 225
    Felt good in clean, not so fast under the bar in jerk.

    2a. 265, 265, 285, 310
    2b. 225, 225, 245, 265

    All felt great.

    Conditioning, cant do runs since we are on 3rd floor. Subbed it for a dreadful 7 rounds, in 2 min allout 250m row and max DU, rest 60s.

    GHR, seriously am I the only one who gets completely smashed by these? Did 3by6 at bw and thats all I can do without hammies cramping like crazy.
    Reverse: 20kg

    3/5/5

  26. Clean & Jerk

    240, 255, 270, 270, 270
    No misses, all solid. Felt good.

    Clean Pulls
    365, 385 x 3
    1 1/4 FS
    255 x 4

    Conditioning
    10:00 total time
    1:34, 1:44, 2:19 (hit a wall hard), 2:17, 2:06

    Felt like a slug on the runs other than round 1&2, 3rd round pullups broke twice….Got better again after that but I was in recovery mode.

    Strength later.

    MFS
    1/5/4

    Sore in the butt cheeks from pistols
    Starting some work with Again Faster Canada, sent me an offer today….so pretty jacked about that.

  27. Broke it up some today to train with my buddy Tyson.

    1) 225, 230, 235, 240, 247.5
    Felt pretty solid today. Really need to work on dropping deeper into my split on the jerk though.
    2a) 295, 305, 320, 320
    Most solid clean pulls I’ve ever had at that weight.
    2b) 155, 165, 175, 180 (PR)

    Then did Group 1 Extra Conditioning:
    3 rounds + 1 rope climb

    Had Tyson to really push me on this one. Definitely wouldn’t have gone that fast if I was alone. Rope climb was funky, rope kept spinning while we climbed it so we’d get to the power cleans and be all dizzy. Probably going to do the other work later tonight. We’ll see.

    • Finished up the work in the late eve today:
      Conditioning Splits:
      2:09, 2:16, 2:09, 2:15, 2:33 (11:22)

      Runs were decent, chest to bars just went up and down and totally fell off on the last round. Used kind of a shitty pullup rig so I couldn’t get a full kip out of it because a pillar was staring me in the face.

      1a) GHR – 3×15 unweighted
      1b) Reverse Hyperish – 3×10 with light bands. Don’t have one so kinda rigged this up on a GHD backwards with bands. Kinda works I guess.

  28. BB
    1) CJ -> 215, 225, 235, 245, 255
    2a) Clean Pull -> 275 across
    2b) Front Squat -> 285, 295, 295, 305

    Conditioning
    Rx’d
    Splits between 1:46-1:56

    Midline
    Check

    M/F/S
    2/2/4
    Lats have been torched all week for some reason

  29. BB gymnastics
    1) 195-205-210-210-215
    2a) 215-225-230-240
    2b) finished my russian squat cycle(front squats), new pr of 295

    conditioning
    13:54

  30. Clean & Jerk

    165, 165, 165, 175, 185
    Felt off on these today. Not strong. Having trouble keeping long arms and staying patient into the pocket

    Clean Pulls
    255 for all
    1 1/4 FS
    185 for all

    Conditioning
    12:54 total time
    Was having to break up C2B’s way too much

    Strength
    Done

    MFS
    2/5/6

  31. 1) – 225, 235 x 2, 255, 265 – No Fails
    2A) – 375 x 4 x 2
    2B) 245 x 3 x 2 (Last set knee was really giving me shit)

    Conditioning:
    1.33
    1.40
    1.46
    1.45
    1.53

    First 4 rounds all pull-ups unbroken, last round I broke my kip and rested for a second in hanging position and knocked out the last 3. Pretty quick today, Runs between 1.05 and 1.20 with a pretty strong wind in our face.

    Rest – Kinda done…Ready for a rest day.

  32. 1.) 135-145-140-145-150
    2a.) 160-175-180-180
    2b.) 135-145-155-155

    Conditioning:
    2:22
    2:33
    2:30
    2:35
    2:40

    Boy do I suck at running. 2:00 for the 400’s about 30 sec for the C2B. Pullups unbroken. Ready for rest day!

  33. 1) 155×3, 175×2, felt good could have moved up but wanted to drop into the full squat each time. 10#

    2a) 225
    2b) 185, wrist started hurting after 2nd set. Switched to HBBS

    Conditioning 11:47, only 4rds. C2B butterfly is real close. Strung 6 UB. Did C2B for the first time a week ago.

    Skipped strength due to time at chiro now for ART consult.

      • It definitely seemed to help. I had shoulder surgery two years ago and still lack ROM. Had more ROM when done and smoother overall rotation too. Going back for a couple of more treatments. Reading up on mobility WOD also, gonna implement one stretch/workout a day from kstar’s site.

  34. A: 176,186,198,208,208,208
    B1: 220, 242, 284, 301
    B2: 155, 185, 205, 215 x 1 (f)
    +
    Metcon (subbed 50 DUs for run)
    – 0:48, 1:19, 1:51, 1:49, 1:40 (pullups went quickly)
    +
    Complete

    M/F/S: 3/3/3

  35. C&J – 241, 251, 265, 275, 285(squat clean was hideous and didn’t even attempt the jerk)
    Legs were a little sore but my low back was on fire.

    Clean pulls – 329, 339×3
    FS – 255, 265 x3
    Wanted to go heavier on both of these but my back was just fucking tired.

    Conditioning – Total working time 9:45 SLOW.
    Splits were 1:42(UB), 1:51(9-6), 2:01(9-4-2), 2:03(9-6), 2:08(6-5-4)
    Fucking Gassed and slow

  36. C&J 165, 165, 170, 170, 170
    Felt good but told I wasn’t getting full extension, kinda muscling it so I stayed about 80% with a little increase.

    Clean pulls at 255 and 1&1/4 FS at 205, that was taxing especially with 60 sec rest.

    Conditioning ended at 19:06 all p/u UB but forgot the C2B part, so I suck, did an extra round to try to atone for my senile dementia, this time c2b, finished in 23:59.
    Total working time 15:59 with six rds.

    Rowed for five minutes. GHD was occupied and no reverse hyper to be had.

  37. 1) 175, 185×2, 200×2
    2a) 275
    2b) 225
    Conditioning- 17:07 total time, C2B were all UB except 4th round was 10/5
    GH raises- 11#
    Hypers-100#

  38. BB Gymnastics –
    Clean and Jerk – 200, 200, 200, 225, 225

    Clean Pulls – 285
    Squats – 235

    Conditioning –

    1:35
    1:37
    1:51
    1:52
    1:49

  39. 1. 140, 140, 145, 150, 150

    2a. 185, 185, 195, 195
    2b. 145, 145, 155, 155

    Conditioning: Total working time 11:40
    *first set of c2b ub all others were broken. First 2 rounds were 1:58 and 2:09 then lost track.

  40. BB gymnastics
    1) 200-210-220-225-225
    2a) 280 for all
    2b) 230 for all

    Had a soccer game so I didn’t want to do the running.

    Group 1 Conditioning: 3 full rds

    MFS: 2/5/6

  41. 1) 220, 240, 250, 250, 260 (attempted 2 times at 275 and missed the jerk on both. Same issue as always, the right arm had no interest in staying locked)

    2a) 300, 320, 330, 340
    2b) 235, 255, 270, 280

    Conditioning – 11:38 (run was a 100 meter, so, 3 total turn arounds. Pull ups were sloppy. Really feeling my weight these days – and I’ve dropped 5 pounds…)

    Splits – 2:13, 2:05, 2:17, 2:26, 2:37

    GHR and Hyper – did not do, no time or proper equipment…

  42. 1) 135-140-140-140-140 (got rid of my bunny hop!)

    2a) 210-210-220-220
    2b) 145

    Conditioning: 15:03 (hands ripped on the second set of pullups and made for a long 5 rounds)

  43. 1. 190/195/200/205/210
    2a. 275 all the way through
    b. 250 all the way through

    Conditioning
    9:57 total working time (unbroken) 1:48-2:08

    Strength
    Done

    Group 1
    2rds+10hrpu

    2/5/5

  44. 1) based off of 265
    215 225 235 235 235
    2a) 300
    2b) 235
    Pulls felt surprisingly good after deads yesterday. Squats felt heavy though.
    Conditioning
    Only did 3 rounds
    1:48 1:55 1:56
    Last round pullups broken

    3/6/6

  45. Justin Gow

    1) 180/190/190/205/215
    2a) 245/265/285/295
    2b) 185/205/225/235

    Conditioning
    14:43
    Broken up

    Strength not done.

  46. BBGym
    1) 180, 185, 185, 190 quit because i caught too far forward and fucked my shoulder and elbow off again
    2a) 275
    2b) 240

    conditioning
    18:47 im fat as shit, makes these two movements a bit harder… then i went and ate a plate of ribs

  47. Just missed the cut this year so the past two weeks have been dedicated to knocking out some new benchmarks. Over the course of these past 4 months, numbers have sky rocketed and I only have Rudy and the community here to thank! In the past week I have PR’d 4 separate times.

    3/29 205 lb Snatch(+5 lb)
    3/30 225 Push Press(+16 lb pr)
    3/30 295 Front Squat(? on the increase. Started program at 245 TM)
    4/2 6:08 Amanda(last time was almost 9 minutes with the wrong rep scheme. 9/6/3)
    4/4 315 Front Squat(see above!)

    And on top of these my Back squat went up about 40 pounds to 375 and my Split Jerk went up 25 lbs to 275 during the last 16 weeks. Clean work on Friday. Needless to say I am just getting ready for next year!

  48. 1. 225×2-235×2-250×1 (felt off after yesterday’s PC+PJ work, I basically did the same numbers which I’m realizing probably wasn’t supposed to base yesterday’s numbers off 1RM squat clean+Jerk…whoops

    2a. 295-315×3
    2b. 225-245-260-270 (x1 fail on 2 coming out of second squat)–exact same as last week

    WOD: 8:59 total working time (all C2B UB, runs started dropping off last 2-3 rounds of course) didn’t record round splits before erasing them but 1. was 1:41, 5. was 1:51

    1a. Done
    1b. Good Mornings: 1×95#, 2×115#

  49. 1. 175,185,190,195,200
    2a. 245×3,265
    2b. 185,195,195,210
    WOD
    10:30
    1a. done
    3/3/3
    I’m glad to see other outlaws my age killin it in Crossfit.

  50. BB Gymnastics
    1) 230, 230, 245,245, 250

    2a) 245, 245, 265, 265

    2b) 225, 245, 265, 265

    Conditioning: 12:08 total time, legs felt heavy after the front squats.

    1&1/4 Front squat format was “interesting”

  51. Cleans – 90kg, 95kg, 100kg, 105kg, 105kg (F) – These felt good tonight
    Clean Pulls – All with 130kg. These were much better, hook grip was hurting though
    Front Squat 1&1/4 – 132.5kg. All difficult but not out of this world

    Practiced my butterfly kip for 5 minutes cos that’s all the time I had. I can make it to 5 but then I start swinging like a pendulum badly – Are there any fixes for this?

    No time for conditioning WOD. Going away tomorrow for Easter so I’ll try and make it up if I find a pullup bar.

  52. C + J – 25, 205, 215×3
    clean pull- 275
    1 1/4 front squat – 255
    conditioning – 2125. Missed the “rest 2 minutes” part, so it got pretty slow.
    Will do the midline today.

  53. BB Gymnastics
    1)220-235-250-265-280(Failed on the Jerk, it looked ridiculous) PB(275)
    2a)295-295-295-295
    2b)205-225-245-250

    Conditioning
    12:34.. Worked on Butterfly C2B.

    3/8/3

  54. c&j- 175, 180, 185, 190, 195

    clean pull- 265
    1 1/4 squat- 185

    conditioning2:12, ?, 2:23, 2:18, 2:35. threw my stopwatch down before pullups on round 2, not sure of time that round
    midline: done

  55. BB Gymnastics
    1) 210/210/215/225/240
    2a) 245/265/275/295 (Never done clean pulls so started lower than i should have.)
    2b) 275/275/275/275

    Conditioning
    1:51/2:11/2:02/2:45/2:44 (terrible drop off after round 3…runs killed me)

    Strength
    Not enough time yesterday…will do today.

  56. 1) 175, 175, 175, 185, 185

    2a) 245 x 4

    2b) 175 x 4

    Skipped “normal” conditioning, did the AMRAP for 12 minutes: 4 rounds + 5 power cleans

    A question for Rudy: Do you have an Outlaw Warmup that you use regularly? Just curious what you do at the gym to get the blood pumping. Thanks🙂

  57. BB Gymnastics
    1) 100,105,105,108,113
    2a) 133,143,148,153
    2b) 100,105,110,115

    Conditioning (4Rds)
    Regular Pull-ups
    3:03,3:23,3:18,3:16

  58. 1) 225.225.225.235.245PR!
    2a)295×4
    2b)185,205,225,225F. front squats are a huge weakness.

    conditioning- 9:10 working time. pullup bar was pretty far into the gym so that was annoying but still a very very hard workout. I know i got 1:33 my first round and then got around 2 mins my last couple of rounds.
    no time for strength or extra conditioning =(

  59. BB Gymnastics

    1) 200#, 210#, 215#, 220#, 225#

    2a) 1×2 @ 285#, 3×2 @ 295#

    2b) 4×2 @ 215#

    Conditioning

    10:00 Total – 1:52, 1:50, 2:04, 2:10, 2:04

  60. 1)175,185,185, was feeling good so… 205, 225
    10# PR on clean, could probably catch 245 but can’t stand up with it. Missed jerk, I’ve hit a 225 jerk off the rack. Need to work on depth and footwork. Been neglecting this because my clean was so light, it was never a problem.
    2a)245X4 felt solid
    2b)175,185X3 last set was sketchy

    Limiting Conditioning to rest shoulder. Just trying to get SAF.

  61. BBG:
    C&J – 215,225×3,235
    Cl Pulls – 275
    1+1/4 FS – 215. Didn’t feel like i was getting a full 1/4 squat on the first rep. Should have probably gone lighter to get a better feel for the movement. Missed them last time so this was my first attempt at them.

    Conditioning: TWT – 9:07
    Run time/Round time
    R1 – 1:12/1:32
    R2 – 1:14/1:38
    R3 – 1:21/1:50
    R4 – 1:30/2:10
    R5 – 1:27/1:57
    All pullups unbroken. I did lose rhythm a few times but I never came off the bar.

    REST 1 hr

    “Nasty Girls” 3RFT:
    50 squats
    7 Muscle Ups
    10 HPC 135#
    Time – 6:18, all unbroken except last rd of MU (5/1/1). Pullups from WOD 1 hurt my MUs in this wod a bit. Squats were easy but I paced rounds 2 and 3 pretty well. HPC wasn’t a problem.

    I’ll move extra strength work to Friday’s training.

  62. BBG:
    1) 125,130,135(f),135,140

    2a)185
    2b)135 (decided to stay same as last week, felt much better this time though)

    Strength:
    Ghr- unweighted
    Reverse hypers- purple band

    Cond: ( done Thursday)

    2:34 (1:24 run)
    2:33 (1:32 run)
    2:52 (1:28 run)
    2:54 (1:27 run)
    2:45 (1:27 run)

    Total: 13:38

    Run slow by about 5 secs (per round, sigh). Just suck at c2b. Sigh again. But this is probably my fourth ever workout with them, and for sure the most done in a workout. Had to do them by 5’s. Looking forward to butterflies with these!

  63. 1) 160, 170, 180, 190 (Felt good), 180
    2a) 205
    2b) 175

    Conditioning (runs were fast, pull ups were slow. Gotta get that damn butterfly C2B down):
    2:01, 2:05, 2:03, 2:27, 2:35. UB except on 4th and 5th.

    Group 1 Work:
    2 Rounds + 5 HR Push Ups… used a 12′ rope and took Rudy’s advice, so I climbed up 12,’ climbed half way down, and climbed back to the top for each rope climb. Definitely much harder than I thought it would be.

  64. 1) 185-195-205-215-220
    2a) 255-275-295-305
    2b) 205-215-225-235

    Conditioning: 13:34
    First round UB

    Strength
    1a) @25#
    1b) @95#

  65. 1) 185#
    2a) 275
    2b) 185#

    Conditioning: 10:03 the last two rounds were my fastest as well as my only unbroken sets of chest to bar. felt sluggish in the beginning then found my way towards the end.

    Strength: GH raise – completed. Reverse Hyper – 100#

    Extra: 3 rounds + 3 rope climbs + 3 power cleans
    Felt great during this wod.

  66. C&J w/u then 195, 205, 215, 225, 225

    4 rds
    2x cl pulls 275 (2 rds) 285 (2 rds) went for heavy but with speed should go heavier
    2x 1 1/4 FS 225#

    5 Rds
    400m
    15x C2B

    Rest 2:00

    The kids must have taken the stopwatch out of my bag, so I only timed the rests
    Went as fast as possible on the 400’s and did first 3 sets UB then 4th set I had to try and use an assisted PU machine due to someone using the only open bar in the gym switched ASAP 5th set got to 11 then dropped.

    3 rds
    15x poor man’s leg curl- no GHD
    10x good mornings- no rev hyper

    Again, many thanks for the programming. I am loving it and enjoying hitting the Oly lifts daily!

  67. 1) 5X1 Clean (full squat) & Jerk (split) 95kg 100kg 105kg 100kgx1x2

    2a) 4X2 Clean Pulls 105kg 110kg 115kg 120kg

    2b) 4X2 1&1/4 Front Squats 80kg 90kg 100kgx2x2

  68. A couple days behind, but this was a good one.

    C&J @ 225 Since I PR’ed yesterday with a push jerk, I’m going to try to stay with the push jerk instead of split. Just feels more powerful to me.

    Clean Pulls @ 285 –Felt strong
    Front squats @ 225

    Conditioning: Rounds averaged around 2:10. I subbed regular PUs instead of C2Bs because I would still be there if I didn’t. Broke at about 9, then 8 or so. These are getting better though.

    Midline–done.

  69. 1) 165, 165, 165, 175, 175
    2a) 245, 265, 275, 275
    2b) 165, 175, 185, 185
    Conditioning – Was an idiot and cleared my stopwatch but the rounds ranged from 2:05 – 2:20. All C2B pullups UB. 400 splits: 1:35, 1:32, 1:32, 1:34, 1:42.

  70. 1) 185,195,200,205,205
    2a) 275
    2b) 225

    Conditioning: 11:10, 400s were more of a run than sprint,haven’t sprinted since my accident

    Strength: done, subbed 135lb good mornings for reverse hypers

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