120409

Schedule for 120409-120415:

Monday: No extra work, no Team WOD.
Tuesday: Group 1, Group 2, & Group 3 extra work, 2 member Team WOD.
Wednesday: Group 1, Group 2 extra work, no team WOD.
Thursday: Off.
Friday: Group 3 extra work, 4 member Team WOD.
Saturday: Group 1 & Group 2 extra work, no team WOD.
Sunday: Off.


I have been writing WODs for 26 hours straight. This whole thing was a terrible idea. I hate you all.

Kidding… Sorta.

I don’t know, I mean I know Regionals are coming, but maybe we all just take a week off? Please…?

No? Well, if I gotta put in all this work, y’all mufuckas better keep destroying everything you touch. We had a preposterous amount of great lifts this weekend, so I decided to make a proper highlight video. The least you guys can do is share this on your “facebooks”, so all your stupid high school friends can ask you awesome questions like: “Isn’t that bad for your back?” — “Aren’t you going to get big muscles?” -or- “What do you do for cardios?”


When I asked T to video the extra work for Saturday, I thought she was gonna go pretty fast. This is ridiculous.

3:33 on the Hang Squat Snatch/Double-Under WOD:


Finally, Josh Courage is no longer the most manly man in Outlaw world. In fact, his manliness was not just beaten, it was crushed. Here’s Drew Hymer, from CrossFit OKC, with not 20, but 21 reps at 375# (he threw in the 21st just to crush Josh’s pride). Side note: It’s a little known fact that one tattoo sleeve will increase your back squat by approximately 24%, and two sleeves will automatically give you a 500# squat—it’s science.


WOD 120409:

BB Gymnastics

1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Strength

1a) 7X3 Weighted STRICT Pullups @ 70-75% (or more than last week)
1b) 7X3 Thruster @ 70%

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets. If you could not use 70% for last week’s pullups, try to use it today or at least get closer. If you did use 70% last week, go up to 75%. If you do not have a 1RM Thruster, base off of your 1RM Push Press. Racks MAY NOT be used for the Thruster.

Skill/Strength

15 minutes Stone Shouldering practice. WATCH THIS DEMO VIDEO.

Notes: If you have limited experience with a stone, then take this time to watch the video and work on your technique with light stones. If you have are familiar with stone, then go a head and work up to a few heavy singles (DO NOT do many). If you do not have stones please do not ask us what you should use. You may strap bumper plates together, but this will not be the same. If you do not have stones, get some.

Midline

5 minute AMRAP of:

Alternating TGU @ 24/16kg

111 responses to “120409

  1. SO…today one the coaches at my local box told me ass to grass squats are inefficient for crossfit.That Im going too low… seriously? my brain almost exploded… what do I do now? sooo confused. everything I have learned has now been questioned.

    Help….?

    • Him saying they are inefficient may not necessarily mean they are bad for you. As far as doing metcons with any type of squat, yes, they aren’t as efficient if you were to only squat just to parallel. You have to consider how much more time it takes to squat those extra few inches deeper over the course of all the reps of the workout. I have considered this many times when looking at workouts with a high number of squats, and usually I eventually just go back to squatting A2A bc it’s just more comfortable to me. That being said, if you want to be better at everything than your trainer who says they are inefficient, squat your ass to the floor. In the words of the bearded wizard “Everything is everything”

    • @Michel

      1) Specifically which issue are you asking for help with?

      2) What do you do now? Depends. Do you want to get better? Then follow the program and let all the naysayers stand there and ask questions while you PR everything.

      3) Efficiency is just that- max output with minimal wasted effort. It’s not measured in how many inches you move.

    • I would tell an athlete that going too deep in a squat is inefficient if they are ‘soft’ in the bottom. If you have a solid A2G squat I wouldn’t worry about it, but if you are in a shitty (soft) position your coach could be right.

  2. Glad to be a member of the gang now but EA and Fortunato being stronger than me is REALLY killing the pride! It’s good for me!!!!!!!!!!!!!!!! LOL

  3. Amount of times I quietly mouthed NO FUCKING WAY while watching that highlight video = 5. I gotta stop watching these videos at work.

    That 315# c&j was absolutely absurd. Gonna need to watch that shit again before getting after it tonight.

  4. Snatch felt “bad” today, stiff shoulders, couldn’t get under the weight
    1) Snatch: 2X1 @ 115, 1 @ 125, 135 (fail)
    2) Clean & Jerk: 2X1 @ 185, 1 @ 195, 1 @ 215
    3) 4X2 Tempo High-Bar Back Squat @ 205, 215, 225, 235

    Strength – All sets at + 57# pull up, 135# thrusters

    No atlas stone (also ran out of time)

    5 min TGU @ 44#

  5. A: Snatch: 155, 165, 176 (great up to 176, then missed about 5 attempts before I finally got it, need to be more patient sitting into the hole…)
    B: Clean & Jerk: 186, 196, 208
    C: 4 x 2 @ 215#
    +
    Pullups – 55#
    Thrusters – 142#
    +
    Midline – 12 reps

    M/F/S: 1/2/4

    Does anyone have any suggestions for the mobility equivalent of a squat for the upper body (I find doing bodyweight squats before a workout is great for warming up the hips but can’t seem to find the upper body equivalent)? I was thinking maybe sots presses, or high rep shoulder presses but any other suggestions would be appreciated

  6. 1) Snatch: 2×1 @ 125, 135(F), 135, 145
    (F) Did extra set due to first fail at 135
    2) C&J: 2×1 @ 165, 175, 185
    3) 205, 215, 225, 225

    Pullups- 55#
    Thrusters- 135#

    Midline- 14 reps @ 55#

    Skill/Strength- No stone, worked on technique with a small engine (not exactly able to roll that bad boy onto my shoulder), just worked on skill up to the roll.

  7. BB Gymnastics
    Snatch
    2 x 1 @ 76kg, 1 @ 81kg, 1 @ 86kg
    Clean and Jerk
    2 x 1 @ 101kg, 1 @ 107.5kg, 1 @ 113.5kg

    Strength
    Pull ups with a 25kg plate
    75kg thrusters

    CF Central Manchester Invitational Qualifier WOD 1
    6 minute AMRAP
    10 power snatch 35kg
    10 burpees
    10 box jumps 24″

    3 rounds + 18 reps

  8. snatch 2×1 @ 180, 1 @ 190, 1 @ 205
    c&j 2×1 @ 230, 1 @ 245, 1 @ 255
    strength 7×3
    pull ups 50#
    thrusters 205#
    skill, no stone, worked on hs walk for 15 min
    midline 14 reps @ 55#

  9. Question – I started having a nagging pain during snatches on the inside of my left quad (abductor??). This is the second time i’ve experienced the discomfort. It goes away after a day or two but, still very irritating during my sessions. I’m noticing my stance in the catch position seems wider than most and my knees buckle in a bit. I’m assuming that’s the cause, but wated to get some feedback here. Anyone else experience this pain where I feel it?

  10. Snatch 2×1 @ 135, 1@ 145, 1@ 155
    C+J 2×1@165, 1 @175, 1 @ 185
    3×2 @ 235 with 5 second pause, 1×2 @ 215 with 6 second pause

    strength 7×3 strict pullups with 25lbs
    7×3 thrusters with 135 lbs
    felt like I should have gone slightly heavier with thrusters, but kept it all UB with good speed between stations

    Skill N/A

    Midline amrap 5
    24 kg alternating TGU: 12 reps, kept it slow and controlled

  11. Snatch: 2@75 (did a double), 1@ 80 and 85
    Clean and jerk: 2@100 (double again), 1@105, 1@112,5
    Tempo front squat: 4×2@100 kg, a bit too easy

    7×3@ strict. w. pull ups @ 20 kg
    7×3 @ Thruster @ 75 kg
    Fast transition, so it almost felt like a workout

    15 min. Stone lifts.

    5 min and 5 sec TGU : 20 reps

  12. 1. 110, 120, 125 (felt awful having trouble with shoulder stability today)
    2. 170, 180, 190
    3. 190 all

    1a, 12, 12, 15, 25, 25, 35
    1b. 105, 105, 115, 115, 125, 125 (legs gone, strict shoulder instead)

  13. Snatch felt slow today all those reese’s eggs prob didn’t help yesterday… back on track today though.
    1) Snatch: 2X1 @ 125, 1 @ 130, 140
    2) Clean & Jerk: 2X1 @ 160, 1 @ 1170, 1 @ 180
    3) 4X2 Tempo High-Bar Back Squat 4x 245
    Strength – All sets at 24kg (53#) 140# thrusters

    No stones, making them at the end of the month!

    5 min TGU @ 24kg 6r/6l

  14. Snatch: 150lbs*2, 160, 170/F
    C&J, (all as pc): 203*2, 216, 228

    Lower back issues always comes with heavy DL, expect to see them at Regionals so cant skip them completely unfortunately. Today everything hurt so instead of doing the Pause Squats, I focused on a goat: 10 min on the minute 3 TnG-Snatches at 50kg.
    Felt good.

    Strength:
    WPU: 90lbs all set (only did 2 sets with this last week).
    Thrusters: 75kg, too light but good feeling

    TGU: 20 reps, same pace throughout.

    4/4/8 (lower back only)

    • Oh, no stone which prob would have been a bad idea anyway, did about 5 mins of moving patterns with a 30lbs med ball, still sweaty work with that light weight!

  15. 1: 156,165,175
    2: 185,196,210
    3: 260
    1a: 62.5
    1b: 155
    Stones: check – worked up to 145 (heaviest we have)
    No time for midline.

    1/2/4

    • Nice Batman logo! Don’t let your hips shoot up like that, though. Maintain your back angle as you leave the floor.

    • 5 Things:
      1- Set your back more, your back should look like the inside of a spoon not a camel’s back. Really squeeze that tight.
      2- Set your hips a little lower and push your shoulders over the bar farther at the start, this creates longer leverage and more bar speed through the second pull
      3- You jumped early and the bar popped off your thighs. Get the bar to your hips so that they brush your hips on the way up and let the hips do the work for moving the bar.
      4- Keep the bar closer to your body so that it does not take a rainbow bar track
      5- Get some weightlifting shoes

      • Thank you!

        I will focus on all those things.

        i actually ordered some weightlifting shoes last saturday. So i am eagerly awaiting their arrival

  16. 1) based off of 200
    3 fails at 80%
    2) based off of 265
    2 fails at 85% on clean
    What a shitty day. Felt like I was pulling 500 lbs off the ground.
    3) 265 failed last rep.

    1a) 50
    1b) 165
    Nothing else. Going to Texas de brazil to get “meat sweats”. Pretty stoked.
    3/8/5

  17. 1. Snatch – 135×4, 155, 165, 175. Felt like shit on the first few so hung out a while at 135
    2. C and J – 205, 215, 230
    3. HBBS – 335
    1a Weighted Pullups – 26×2, 35x 5
    1b Thruster – 185
    No stones.
    tgu – check

  18. BB
    1) Snatch -> 175, 185, 195 (felt smooth)
    2) Clean and Jerk -> 215, 225, 240 (did not feel smooth)
    3) Pause Squats -> 330

    Strength
    1a) Wt Pullups @ 65#
    1b) Thrusters @ 170# (started getting a good hip drive towards the end)

    Conditioning
    No atlas stone or ingenuity
    8 min AMRAP
    4x KB Clean and Jerks (2 ea side)
    On the min, 8 T2B

    Midline
    Rx’d -> 17 reps

    M/F/S
    1/2/1

  19. Well, I guess i’m the only way having pain in that part of my leg, since know one has responded…Sorry if it’s a dumbor noob question. Just wanted an opinion.

  20. Today felt GREAT!!

    BB Gymnastic

    Snatch based on 135# (no misses today! Fixed my stance/technique, loading the hams more)

    C&J based on 180# (more speed in the jerk compared to before, feals good)

    4×2 backsquat @ 180# (did these with the olympic squat, felt good and heavy)

    Strength

    7×3 weighted pullups with 44# kb
    7×3 Thruster with 115#

    Midline

    5min TGU with 1.5pood kb.

    Didnt have Atlas stones so I skipped it for today.

  21. BBG
    1. Snatches 155, 165, 175lbsFelt pretty good
    2. C&J 190, 210, 220lbs Jerk felt strong today
    3. Tempo Sqt 285lbs that was hard today

    Strength
    1a. Pullups 61llbs Hard
    1b. Thruster 155lbs Maybe 10 more lbs

    Skill
    No stones but worked with sand bags. 170lbs. Sandbag needs more filler.

    Midline
    17 TGU

  22. 1) 72.5kg x 2, 77.5 x 1, 82.5kg x 1
    2) 95, 102.5, 110kg (final rep felt pretty easy)
    3) 135, 135, 132.5, 130kg

    Pullups at 32kg (KB) first 5 sets, then 28kg for last two sets
    Thrusters at 70kg, should have gone 5-10kg heavier. Felt a bit to easy.

    No time for the rest.

  23. BBG:
    1. 170 x 2, 180 x 1, 190 x 1
    Felt good. Settled in the bottom well before standing.

    2. 215 x 2, 230 x 1, 240 x 1
    Last Jerk was a bit out in front but was able to pull it back in

    3. First time attempting these. I like the extra challenge. Used a lighter weight that I should of so that I could really focus on the movement and completing it as posted.
    205lbs for all sets.

    Strength:
    1. 155 for all sets.

    2. No availability for a method to attach weight to myself so completed max reps at my bodyweight.

    No stones at the gym and ran out of time.

    Great strength WOD today. Looking forward to getting after it again tomorrow.

  24. BB Gymnastics

    Snatch: 175x1x2, 185×1, 195x1x3 (wasn’t happy with first 2)

    C&J: 225x1x2, 235×1, 250x1x2 (missed first rep-caught it then in slow motion fell backwards, happens every now and again)

    Tempo HBBS last week did 4×2@290 (80%): 295×2, 300×2, 305×2, 305×2

    Pullup/Thruster 7×3 @ 70%: 53#/165# missed 3rd rep on rounds 6 & 7 of pull-ups, no missed thrusters

    Stone Work: meeting with a friend who has a stone this week to work on this but didn’t have time today

    Midline:
    5 min of TGU completed 18 at medium pace

  25. BB: peaks
    1) 175#
    2) 235#
    3) 355# for all sets

    Strength:
    110@ pullups
    155# thrusters based off 215# Press

    No time for Stones or Midline.

    M/F/S
    2/3/1

  26. 1) 170-185(f)-205
    2) 220-235-250
    3)225-245-255-265

    Strength:
    Pull-ups – 1.5pd (unbroken)
    Thrusters – 155

    Stones:
    Reps @ 115-ish and 140-ish

    3/5/6

  27. Snatch 120, 120, 130, 135
    C&J 150, 150, 160, 165
    tempo back squat -210
    Pull-up 40lbs
    Thruster 110
    Stones played around with a 75 and 115
    TGU – 18 I think?

  28. Snatch – 95, 100, 110
    C&J – 130, 140, 150
    tempo squats – 185 all

    1a – 35#
    1b – 115#

    TGU – 8 w/ 45# bar

    stones – skipped

  29. Erectors are pretty jacked up from the 5RM deadlift (did all that work yesterday)
    Didn’t do everything today, just went by feel.

    Snatch
    195 x 2
    210 x 1 (failed twice before hitting it)
    220 x 1

    C&J
    240 x 2
    255 x 1
    270 x 1

    Tempo Squat
    295 x 2
    305 x 2

    Erectors having a hard time staying upright and stabilizing with this one, shut it down.

    Strength

    Pullups @32kg
    Thrusters @175lbs

    Did 5 rounds and shut it down for the day. 175 felt very light.

    MFS
    4/2/8

  30. Snatch — 170 x 2, 180, 190
    C&J – 225, 240, 255

    Temp Squat – Passed today, lower back and knees killing me…()

    Strength —
    1) 75lbs x 7 x 3
    2) 185lbs x 7 x 3

    Instead of TGUs I did 3 x 10 weighted Ring Push-ups w/ 70lbs…Tendonitis in the knees has been awful to the touch lately…cannot kneel on the TGUs

  31. Ok, since there are now a few more folks posting, I’m going to try and repost my question. I’ve noticed a pain on the inner part of my left quad (abductor?) during snatches. The pain goes away after a couple of days but, it’s very irritating. I’ve noticed my stance in the catch position is much wider than most and my knees buckle in a bit. I’m assuming that is the issue but, would like some feedback. Has anyone else experienced this pain?

  32. BBG:
    Snatch – 175,175,185,195. Failed twice on 195 before getting it.
    C&J – 215,215,230,245. Felt solid today. Jerk felt fast.

    Strength:
    WPU – 70# for all
    Thrusters – 175# for all. (240 max)

    Midline: Lost count. Probably did about 10 each side.

    Strength/Skill: No stones. Worked with kegs instead. Only have a 60# and a 96#. Worked a clean and press and a viper press with both. I needed it as much for the technique as anything. Plan to visit a gym with stones later this week.

    • Forgot to include my Tempo HBBS: 265,275,285,295(1). 265 felt pretty terrible but the rest were better. Didn’t even try for rep 2 on 295 b/c i thought my intestines were going to come out of my ass on the first rep.

  33. 1) Snatch- Felt shitty today missed 190 twice.
    2) C/J based off of 300- no missed reps and felt solid

    Skipped this strenght today for time and bad wrist pain with thrusters.

    no stones at work, but lifted some heavy ass concrete

    TGU- somewhere around 20 reps, lost count.

  34. 1) 130×2, 135, 145
    2) 175×2, 190, 200
    3) 255, 260×2, 265(failed 2nd rep)
    PU- 70#
    Thrusters- 155×3, 165×4
    Stone- did several at 120, got the 270 off the ground a couple times and almost to knee once
    TGU-14

  35. my low back has been tightening up / fatiguing every wod since a week ago friday. think josh everett during the snatch-wallball wod at the 2009 games. anyone else have this problem?

    i’ve tried foam rolling, art, ice, and contrast showers. it feels better but then tightens up during the next wod. by the weekend, it’s excruciating.

    should i take a few days off, buy a weight belt, or just suck it up?

    thanks for the help.

    • I am not qualified to answer this🙂 could be way off here, but some thoughts. maybe some compression would work-Maybe a brace like for knees, other joints. Or Maybe kt pro tape.

    • I would take few days off. You may need to go find a NMT to work on your back as well. I’m no expert either but I did have to take 7 weeks off due to a back injury. I was definitely overtrained & my body was asking for rest which I ignored.

    • Ideas:
      1) Google stretches for your quadratus lumborum and do them
      2) Look up an Active Release Certified (ART) therapist in your area and get some deep tissue work
      3) if you don’t have the $ dig a lacross ball into your lower back
      4) push your knees out and stay more vertical on your squats

  36. 1) 115-120f-125
    2) 135-140-150
    3) 165 for all sets

    1a) 15lb
    1b) 105lb

    Stones: played with 95lb and 115lb

    Midline: 21 @ 16kg

  37. S- 75, 85, 90
    CJ- 105, 115, 120
    BS- 145, 150, 155, 155- Felt awesome, getting stronger!

    1a. 10lb
    1b. 85lb

    Midline- done. didn’t count

  38. Been following outlaw for three weeks now, best thing i’ve ever done.
    got to 175# for the snatch
    216# for clean
    275# on the squats
    33# pullups
    165# thruster
    unfortunately don’t have any stones
    and 14 on the TGU with 55#

    and I have a question. For the weighted pullups, is the low reps with weight gonna help me increase my strict pullup max better than straight volume work? pullups are kind of my goat, just looking for the best way to improve

  39. Snatch – 160, 170, 180
    Clean and Jerk – 200, 215, 225

    Tempo Back Squat – 2 at 245, 2 at 255

    Pull ups – at 75 lbs.
    Thrusters – 165

  40. 1. 112, 119, 126
    2. 136, 145, 155
    3. 195, 195, 200, 200

    Pull ups: between 15-20# for all sets
    Thrusters: started with 120 ended with 140 (these felt good!)

  41. Lower back locked up really badly at the beginning of the workout, and I couldn’t work it loose, so I just went with it.

    Snatch – 180, 190, 205 (after failing 3 times)
    C&J – 225, 240, 255 (after failing twice)

    Tempo BS – 315, 325 (f@2), 315, 315 (f@2)

    Pullups – 2pood kb
    Thrusters – 175

    After my last attempt at ghettofied stones, I decided to just skip it.

    TGUs – 22

    Wanted to make up the snatch/DU extra work from Saturday, but my back wouldn’t let me do ANYTHING after that work. I’ll get it one of these days.

    M/F/S – 4/2/8

  42. I’ve been working with Outlaw for about a month now. Feeling very strong these days.
    Snatch- 150# 160# 170#
    C&J- 200# 215# 230#
    Tempo Squat- 320#

    Weighted pull up 40#
    Thruster @ 165#

    55# TGU

  43. 1) 155-155-165-175
    2) 200-200-215-225
    3) 280

    Strength
    1a) 35
    2b) 165

    Stone work with 185, 220

    Midline
    10ish (clock issues)

    2/2/2

  44. 1. Snatch-180×2-190×1-205×1
    2. C&J-215×2-225×1-240×1
    3. HTBS-335-355-375-385

    1a) 60#s
    2a) 185lb Thrusters

    Stone Work-172#&220 Practice.

  45. 1) snatch 140x1x2,145,155LBS,and I felt good so I hit 165PR!
    2)C&J 180x1x2,195,205LBS
    3) tempo HBBS 225,230,240,235

    1a)65LBS
    1b)140LBS

    NO Stone but its on my list after a reverse Hyper.
    TGU-17 total reps
    1/3/3

  46. BBG-
    1) 2 x 150#, 1 x 160#, 1 x 170#
    2) 2 x 215#, 1 x 225#, 1 x 235#
    3) 4×2 @ 255#

    Strength-
    1a) 165#
    1b) 20kg

    Started each round on the minute.

    Skill-
    Spent about 5 minute working with 3 45# bumpers strapped together, it sucked so I stopped.

    Midline-
    20 TGU’s, steady pace throughout.

  47. 1) Snatch: 2X1 @ 80%/185 Went with 185 because I was too lazy to not put a 25lb plate on., 1 @ 85%/190, 1 @ 90%/205 – rest 60-90 sec.
    2) Clean & Jerk: 2X1 @ 80%/240, 1 @ 85%/255, 1 @ 90%/270 – rest 60-90 sec.
    3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec. Last week I used 305. Today I went with 85% and did 325. Felt very strong today.

    Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

    Strength

    1a) 7X3 Weighted STRICT Pullups @ 70-75% (or more than last week) I don’t have a max to work from so I used 44lb kb. Last week used a 35.
    1b) 7X3 Thruster @ 70% I guessed my max on PP was 250, but I think its more. I used 185lbs for the thrusters.

    I’m pretty excited to test my squat, whenever it comes up. I’m feeling mighty strong right now. The oly lifts were sloppy this morning, I had to redo one or two of them, but I think that must be how it goes once in a while.

  48. 1) 80kg, 85, 90
    2) 100kg, 107.5, 112.5
    3) 137.5 (f second), 135 (f second), 130, 130

    No fails on the fast lifts. Tempo back squat felt rough today. Only failed on the second rep on the way up. Back is tight from the DL saturday. Last week did 295 which is 134kg and made them all. Legs just took a hiatus I guess.

    1a) 7×3 @ 40kg
    1b) 7×3 @ 75kg

    Pullups were heavy but doable. Thrusters were easy. Put a belt on just to see how it feels. I loved it. I’m going to start wearing one when squatting from now on. Hopefully it can help bring in some PRs.

    Skipped stone work.

    Midline: Did 12 reps (6 per) @ 32kg. Oops. Whatever, kept moving the whole time so doesn’t matter. Just got some heavier work in.

  49. snatch-130 max(lowered due to work needed on form) 104, 110, 117
    clean & jerk 185 max 148, 157, 167
    back squat205-should have gone heavier
    pullups-12lbs
    thrusters 120
    TGU-11 reps

  50. 1) 135, 135, 140, 150
    2) 215, 215, 225, 240
    3) 275, 275, 295, 295
    Felt easy, should’ve pushed a little more.

    Strength
    1a) 50#
    1b) 175 Felt strong for all sets!

    Skipped stone work (wish we had some)

    Midline
    24 reps (12 per)@ 24kg

  51. 1) 60kg, 65kg, 67.5kg (F x 2) – Holy crap my snatch has gone terrible lately. I honestly don’t know what is wrong..
    2) 80kg, 90kg, 100kg, 105kg – C&J’s however were very good. Stoked about this
    3) 152.5kg for all sets – I love this excersise! Only increased 2.5kg since last week but I nailed them all. I hope this translates to a bigger 1RM!

    Strength – All this work done in 10 minutes
    1a) Bodyweight Pullup – Sore elbows lately for some reason (And I weight 95kg, which is a piss-poor excuse I know)
    1b) 75kg Thrusters – All easy. 1 Fail in 4th set because I was off balance and trying to go too fast.

    Conditioning from 120407

    2 Rounds + 10 burpees.
    Absolutely crap as per usual on conditioning. I couldn’t butterfly at all because of sore elbows. Gutted.

    Some good, some bad tonight.

  52. 1) 170, 185, 195, no misses
    2) 230, 245, 255, no misses but felt slow
    3) 335, 335 f@2, 325, 325

    Strength
    1a) 66 lbs
    1b) 185

    Skill
    w/ 110 lb stone (heaviest we have)

    Midline
    12

  53. 1) 175,185, 195
    2) 225, 240, 255
    3) 265 for all

    1a) 55
    1b) 175

    Stone work completed. Shouldered the 180 about 10 times total.

    TGU only did 10, shoulder bugging me.

  54. BB Gymnastics
    Snatch – 170 / 170 / 180 / 190
    Clean and Jerk – `245 / 245 / 255 / 270

    Temp High Bar Back Squat – 385 / 385 / 385 / 385 (Last 3 sets with a belt)

    Strength
    Strict Weighted Pull Up – 72 / 72 / 72 / 72 / 72 / 72 / 72
    Thruster – 175 / 175 / 175 / 175 / 175 / 175 / 175

    Skill
    Started with 115, then 175, 200, 240, 300
    Hit 300# for 2 (1 left, 1 right) – PR
    Now I need to make a heavier stone…

    Midline
    DNF

  55. BBG
    Snatch – 190, 205, 215 – all of these felt really good, except for my low back being really tight and sore from Saturday.
    C&J – 240, 255, 275(failed once then hit it)
    Squats @ 295
    Pull Ups – 70#
    Thrusters – 195#

  56. Snatch: 165×2, 175×1, 185×2 did two because the first was sloppy and forward
    C&J: 225×2, 235×1, 250×1 felt good
    HBBS: 295,300,305,315 felt great

    Pullups: 60#
    Thrusters: 185# felt easy

    15 minute stone work with mid weight stone about 140# no lapping

    TGU’s w/ 55# done with a barbell for more stability in the shoulder work

  57. BB Gymnastics
    160/170/180#
    210/225/240#
    275/295/315/325#

    Strength
    1a) 70#x4 61#X3
    1b) 155#

    Skill/Strength
    No stones…watched video

    Midline
    6L/6R

  58. BB Gymnastics

    1) 2X1 @ 155#, 1 @ 165#, 1 @ 175#

    2) 2X1 @ 200#, 1 @ 215#, 1 @ 225#

    3) 1X2 @ 265#, 1X1 @ 265# (Failed Second Rep), 2X2 @ 245#

    Strength

    1a) 7X3 @ 55.5#

    1b) 7X3 @ 150#

    Skill/Strength

    Did a couple touch and go reps but didn’t have enough time to do more

    Midline

    13 Reps

  59. Dont know why but my body just did not want to work today:

    Snatch: 180#, 195#, 205#
    Clean and Jerk: 260#, 275#, 295# (F x 5)
    Failed the 295# rep 5 times. Frustrating. Clean was easy, and the jerk for me is usually the easiest part. I kept losing it on the jerk though. Frustrating. My shoulders felt absolutely dead. 295# jerk usually goes up like its nothing.

    Tempo Squats: 335#(f), 315#, 315#, 315#, 315#(f), 315#x1
    Did 325# last week and it felt really good, wanted to do 335# today but my body just didnt want to work. 315# felt like 400#.

    Weighted pull ups: 60×7
    Thrusters: 165, 175×6

    Strength and Midline = Done

  60. BBG:
    1) 95,95,100 (first should’ve been 90. Didn’t want to load another bar for that!)
    2)125, 130, 140( failed the jerk)
    3)150

    Strength:
    1a) 13# for 3 sets, 12# for 4 sets
    1b) 95#

    No stones so used 2pood kb. Deadlift and roll up to shoulder was easy, but wrapping a kb not so easy.

    Midline:
    6, first time ever doing these. And at the rx weight.

  61. Snatch – 115-120-125
    C&J – 140, 150, 160
    Tempo BS – 185# for all sets

    Pull Up/Thruster:
    35#/115#

    Stone work…did it.

    TGU – 15 reps w/ 35# KB. Left side is super weak compared to my right.

    Fun day.

    2/2/2

  62. Sn 135-135-140-150(f) failed twice out in front…prob need to get full extension
    C&J 165-175-185-195 no misses, easy
    HBBS 4×2 – 245
    7 rnds Wtd PU x 3, Thruster x 3 – 25lbs on pu, 145 Thruster, 12m18s

  63. BB Gymnastics

    1) Scratched- Going to try to start snatching next week
    2) 180,190,205 – all felt too easy need to bump up 1RM
    3) 275lbs for all reps- up 30lbs from last week .

    Strength

    1a) 60lbs failed very last rep-only did 45lbs last week
    1b) Subbed bench, front rack still hurts the wrist

    Skill/Strength

    No Stones

    Midline

    10 total reps (5 a side)

  64. Good stuff today:
    Snatch–Felt very solid, up to 195
    C&J–Up to 225; cake
    Squat–295. Failed at 315 a couple times last week, so bumped it down and hit everything

    Strength
    25 pounds PUs
    155 Thruster –everything felt very good

    That was it today.

  65. Did 1rm HBBS re-test
    165kg (15kg PR, shit just got real)

    3rm Thruster – 95kg
    3rm Pull-up – 32kg

    Conditioning did
    9-7-5 Thruster @ 135lbs with 50 DU’s after each round Workout

    3.33
    bunch of trip-ups on round 2 & 3 otherwise good hitout.

    Metcon thrusters always feel (even) better after heavy thrusters for strength work.

  66. 1) Snatch – 125,125,135,140
    2) C+J – 165,165,175,185
    3) HBBS – 235
    4a) 40# pullups
    4b) 145# thrusters
    Midline – 16 reps

  67. Snatch:
    2×1@ 105#
    1×1@ 110#
    1×1@ 115#

    C&J:
    2×1@165#
    1×1@175#
    1×1@175#

    4×2 Tempo H. Back Sq: 145#

    1a) 7×3 w. strict pullup @35#
    1b) 7×3 thruster@110#

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