Heading into the belly of the beast tomorrow (Reebok HQ). I’ll be armed with nothing but the extra tone and strength in my leg and buttock muscles, and the 22 pound drool machine strapped to my chest. Deac and I will be at the Northeast Regional coaching one of my favorite people (Deacon thinks she’s “way too bubbly”), Alicia Gomes, and helping anyone else who wants the assistance of an Outlaw Coaching Staff (a.k.a. me and Deacon) who can now tell you the exact point in every workout where it’s most likely someone will drop something on their head. Please, come say hi, and help us take as much free Reebok shit as I can possibly stuff in Deacon’s “diaper bag” (I mean I’ll have a real diaper bag too—you assholes think I’m just gonna let my son poop in the parking lot? Wait… Where does Malleolo park?).
WOD 120525:
BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.
2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.
Strength
1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.
Conditioning
Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Row 500m
For time.
The Outlaw Way 
Oh, and NWer’s, I’m out in Puyallup, avoiding the tiger that’s on the loose. Feel free to hit me up for advice.
I don’t understand:
1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
3 FSq, rest 0:60, 9 Strict hspu ME kip hspu, rest 0:60
3 FSq, rest 0:60, 9 Strict hspu ME kip hspu, rest 0:60
3 FSq, rest 0:60, 9 Strict hspu ME kip hspu, rest 0:60
3 FSq, rest 0:60, 9 Strict hspu ME kip hspu, rest 0:60
but what does 1&1/4 coupled with 7,5,3 mean?
BTW sorry for 1st post. 1st post usually means douche-bag, but I plan to sleep then workout so I’m hoping I’m not a DB for 1st post
ok 2nd post. still. sorry.
Laura, 1 heart you. you no rep’d me in ATL sectionals in ’10 and I totally deserved it.
3 1&1/4 FS rest :60
9 hspu + ME kip HSPU rest :60
3 1&1/4 FS rest :60
7 hspu + ME kip
blah blah
5 hspu + ME kip
blah
3 hspu + ME kip
Did I? Sorry, I’m kind of a dick when it comes to judging.
Don’t be sorry about that… judges should be required to be dicks. I hate it when judges are wuss bags and are letting super obvious crap slide. First day at Can West was terrible for that. Second day they got a major dickhead in to head judge all the wussy judges and the comp was awesome after that. Exercisers gettin all worked up cause they’re not squatting low enough and shit; was hilarious. On the sign up sheet for judging they should have a check box for being a dickhead.
Noob – I think you’re confused because a “1 1/4 squat” is a movement, not a rep scheme. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168
You do 3 1 and 1/4 front squats, then you do 9 strict HSPU then ME kipping HSPU’s. Then you do 3 1 and 1/4 Front Squats, then you do 7 strict and ME kipping. etc. Its 4 reps, first set is 9 strict + ME, 2nd set 7 strict + ME, 3rd set is 5 strict + ME kipping, then the last set is 3 strict + ME kipping.
Yep a little history about that picture. It was the 2009 Mid Atlantic regionals out in a fucking field in the middle of BFE Ohio (the closest Starbucks was fucking 35 min away) and this truck pulls up and it has the Reebok logo advertising Zigs or by the look of that ass maybe it was Shape Ups ( that worked well for them!). I think we all turned to each other and said did that truck take the wrong turn? They know this is Crossfit right? It was like a nerdy white dude walking into a biker bar. Guess we should of seen the writing on the wall back then.
I remember the good old Reetone truck pulling up. It was 2010 Central East, not 2009. Bill H said Reebok called up and said they wanted to sponsor, and he wasn’t one to turn down a sponsor. They stuck around for a day and a half and left early, probably because people only took pictures of their truck.
Ahh, those fantastic Shape-ups. That Reebok van might as well have been selling cockpunches, the way people avoided it.
2010 Regionals — Sigh. What an absolute debacle of a weekend. This picture was just about the best thing that came out of it… well, that and the insatiable desire to win everything.
I had a question about the Conditioning for the day. Does begin with a 500 m row and then contain a three round triplet of ring dips, DUs, and rowing, or does the workout begin and end with a 500 m row and contain a three round couplet of ring dips and DUs in the middle. Thanks!
I see the space now. Thank you again!
I actually had the same question, what’s the verdict? 3rd triplet or end couplet with row? Thanks
Row
Three rounds of the couplet
Row
Total rowing is 1000m
1 500 Meter row before the couplet, and another 500 meter row at the end.
Copy. Thanks!
First time posting, I’m a Canadian CrossFitter in The Philippines coaching for CrossFit Manila. Love the program so far.
I’m a few days behind, so doing my 3 position snatch this morning looked like this. I continued on (this was 165) to do 195. 6 hours later my nose is still bleeding, so I think I may have broken it (again). I did finish all the work!
youtu.be/liXZ9v9Ujfc
Ow!
I love this shit!
Cool story brah
BBG- 165 PR power clean and push jerk. The power clean was easy, the push jerk not easy haha.
145 for the 2 on the minute for 7 minutes.
115 on the 1 and 1/4 FS
115 press/push press, Still working on HSPU’s
After I finished conditioning I realized my timer never started on my Ipod, so I have no idea the time.
BBG
154.3 Clean and push jerk,
137.7 EMOM
Strengh
176 1 1/4 FS
HSPU no problem, failure at MU’s i n round of 7 2nd in.
Cond.
16.39 had to break up ring dips a lot.
both rows sub 1;45
Comments on this blog are getting exponentially dumber…. Rudy you are now Famous!
+1
+1
Next week I’m just going to start deleting shit I don’t like.
Thank you
Like
You’re actually going to do some work?
Quite the opposite. Me doing actual work is why this place has gone to shit.
Yeah I am waiting for all the, “I didn’t have a bar so did no handed 1 leg towel pull ups as a sub is that the same” comments.
+1, Drywall
There go my posts
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
-205lbs(stopped when front rack got sloppy)
2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks
-155lbs
Strength
1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
205x3x4-11/4,(first time, wasn’t sure of weight but they were pretty easy)
Did strict HSPU and practiced kipping( still can’t get it)
Cond later.
Run 400m
3rft
20 ring dips
50 doubles
Run 400m
9:09
BB Gymnastics
1) 215
2) 195
Strength
1a) 205
1b) (9, 10) (7, 5) (5, 0 like a monkey fuckin a football) (3, 2)
Conditioning
14:00
I’ll be at NE Regionals tomorrow, can’t wait!
BB Gymnastics:
1. 165# — still very timid with the dip in the jerk
2. 150#
Strength:
1a) No squats (itching to get back to them); subbed 4×5 tempo deadlifts @ 225
1b) 15,12,9,7 — No kip, all strict
Conditioning: No rings today and not sure knee / hamstring can hold up to DUs, so muddled through half cocked, non-RX, one-leg gimpy version of Regional WOD 2.
1000m Row
25 pistols, right leg only
15 HPC
9:07
Ps. HPC @ 135
Power Clean & Push Jerk – 95Kg (PR, but more in the tank, have PC’d 110Kg)
87.5Kg for the 7 EMOM
Strength
80Kg, 9 + 4
90Kg, 7 + 3
100Kg (elbows dropping considerably here), 5 + 1 (1 no rep for feet off the wall)
90Kg,3 + 3
Conditioning
15:22 as rx’d
Row – 2:02
RD in 3s, then 2s, then singles. DUs sloppy til round 3.
Row – 1:44
Clean and Jerk: 177#
EMOM: 160#
Front Sqt: 177#
Conditioning: 12:00
My first Outlaw workout. I’m not elite, but trying to get better all the time.
BB Gymnastics
1a) 295
1b) 265 Failed 2nd, 265 Failed second, 255 for remaining.
This got very heavy very quick. Feet went to wide on the second reps.
Strength
1a) 285, 285, 295, 295
I for sure sandbaged this last week. Thanks for posting MUCH heavier. I needed it.
1b) 6, 5, 4, 4
Need to continue to get better at the kip.
Conditioning
Total Time 9:49
Instead of 20 dips, I did 1 muscle up then 10 dips x2 every round. I needed work on my mus and we were short on low rings, so I figured I might as well do them.
Nice job Zach…tristin did MUs to ring dip also.
BBG) Worked up to 235, felt good and clean.
did 205 for the 7×2, did all reps and felt great.
Strength: 210 for all sets, felt like crap. HSPU’s- 2,3,3,1 I suck
Conditioning: Total time: 12:43
BBG
1 165 had lame hip drive this am
2 147.5 felt easy
strength
1a) 2×5 145 (reading comprehension difficulty)
2×3 155
1b) 9,7,5,3 facing wall hspu all sets unbroken
conditioning from outlaw crossfit d/t lack of rower and hatred of SDHP.
25 burpees
3rft:
15 ring dips
50 du
25 burpees
15:16
1) 245
2) 215 didn’t have smaller plates for 220
1a) 205
2a) felt good mowed through them
3a) I have no fucking clue just pounded it out.
P.s. – my shoulder are feeling tangy!!
BBG:
Worked up to 200 lbs for a single
EMOM: 180 lbs. had to adjust, form went to hell quickly.
180 – 155 – 160 – 165 – 170 – 170 – 175
Strength:
Front squats: 185-195-200-205
HSPU’s: 9+1, 7+2, 5+3, 3+5
Conditioning:
13’48”
BB Gym:
1) 135
2) 125
Strength:
1a) 145, 165, 175, 180 (failed coming out of hole on 1/4 squat @180)
1b) 9+11, 7+13, 5+12, 3+13
Conditioning:
lazy… skipped conditioning to work on MUs. however, IMO it was worth it b/c I got one!! first MU since right before 12.4. 🙂
MFS – 1/1/4
BBG
215
EMOM 195
Got complacent in the third set and missed the second jerk…….what a jerk!
Strength
185
4+7, 3+5, 3+6, 1+5 I SUCK @ HSPU
Cond
12:20
My chest is wrecked!!!!!!!!!!!!
M/F/S
3/5/8
CFG Data:
Only SP, Caleb is on holiday in Europe.
1. 102.5kg (PR: I had more in me, according to my coach for the day, but time ran out. Last week 100 felt a lil sloppy, today 102.5 went up pretty easily, making progress everyday!)
2. 92.5kg
3a. 100, 110, 112, 112kg (up significantly from last week’s 90kg)
3b. 5+4(horrible and came off wall); 6+5; 5+4; 3+7 (really starting to get this back and feel the kip)
4. Conditioning: done. 12:40something.
275 power clean & jerk
Was at 245 for EMOM but quickly dropped down to 225, and then 205 to maintain form and me being a pussy.
1 1/4 squats and handstands can suck it because I suck at them. Kept a good pace with the strict HSPU, but only managed to get 5-6 for the kipping portion. Stuck around 205 for the squats…
Conditioning…7:38 rx’d. Broke up the dips right away to 10s… First row @ 1:50. Second row at 1:40.
Bb: 165 then 5×2 at 155
Strength: 1a) 155 1b)9+4, 7+3, 5+6, 3+5
Conditioning: 12:06 rx
bbg
275 pc & pj. definitely have the capacity for more weight, non bendy middle and ring fingers on left hand from surgically repaired open dislocations+titanium hardware in right wrist. avoid falling off cliffs, bad for your front rack.
7 min emom 2 pc & pj @ 247.5 no misses
4×3 1.25 squats done at 225# (again, front rack is the issue)
hspu 7 strict then fell, 7 strict then 1 kip, 5 strict then 5 kips, 3 strict then 5 kips
Conditioning 11:48 rx’d.. my chesticles exploded on the 3rd round of ring dips.
PC&J @ 255 (PC 265 but didn’t attempt jerk)
PCJ EMOM @ 225
Front Squat 4×3 @ 265, 275, 285, 295
Strict HSPU + ME Kipping @ 9+6, 7+5, 5+7, 3+8
Conditioning (no rower)
800 yd run (10x80yd shuttles)
3 rds rx’d
800 yd run
->14:23
3/3/3
Bb gymnastics
1) 185#
2) 165#
Strength
1a) 175, 185, 185, 195#
1b) 9+4, 7+6, 5+4, 3+7
Kept falling on the damn kipping HSPU my balance sucks!
Conditioning
10:52
Subbed 400m Run for the two Rows, poor boy garage fitter has no c2 yo!
BB GYM
1. 215#
2. 195#
Strength
1a. 195#
1b. 9+9, 7+7, 5+7, 3+7
C. Wod
9:20
BB Gymnastics
1) 175#
2) 160# – missed 2nd jerk minute 3
Strength
1a. 145#
1b. 9+5,7+7,5+3,3,3+5
Conditioning
10:30
M: 1
F: 3
S: 3
285 PC+PJ
255×2, 255×2, 255×2, 255×1, 255×1, 255×1, 255×2
Front Squats @ 225
HSPU 9+8, 7+7, 5+9, 3+3.
Conditioning 11:33
First day back in the gym since NC regional. Didn’t even pick up a barbell. Worked mobility and then Conditioning @90-95%: 14:38.
BBG: 225#.
EMOM with 205#.
Strength with 225#. HSPUs: 9+6, 7+4, 5+2, 3+4
Conditioning:
9:05 rx’d.
BBG:
Worked up to 240lbs – form was good.
EMOM: @215 –
Strength:
1a. 1 1/4 Front squats: 185-205-205-215 (last week 175 across)
1b. HSPU’s: 9+15, 7+8, 5+10, 3+13
No conditioning today
BBG: 275lbs
EMOM: 225lbs
Strength:
1a. 205-205-205-205
1b. 9/6, 5/4, 4/4, 3/5
*Last week was first exposure to 1-1/4 front squats and I did 185lbs across. The movement felt much more comfortable this week, and in hind site I should have gone 215 or 225. I totally pussed out before I even stepped in the gym today just thinking about how awkward last week felt. I wont make that mistake again.
Conditioning: 13:15
BBG
Heavy not maximal PC&J : 175
EMOM 7 min PC&J @ 160
Strength
4×135 1&1/4 Front Squat
HSPU : 6, 5, 4, 4
Conditioning
Forgot to remember my time. Something over 10:00.
BBG
255- felt ok, hit 270 last week and missed 265 today on the jerk twice.
emom-230- missed 3 jerks.
Strengh
225 across
HSPU- strict done rx, no kips.
Cond.
Did our gym wod:
3 rounds for time
20x Power clean @95
20x Push ups
20x Front squat @95
20x Sit ups
Time: 10:28
WOD 120525:
BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
155#
2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.
125#
Strength
1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
All FS at 105#
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
9s+6k/7+8/5+10/3+12
Conditioning
Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Row 500m
For time. 15:00
Three of my biggest goats … Thanks outlaw way for making me work my weaknesses (sarcasm…that sucked)
BB Gymnastics
1) 245
2) 220 no missed reps
Strength
1a) 265-265-265-265
1b) 9+10/7+3/5+4/3+6
Conditioning
8:59
4/3/7
AM Conditioning from Wednesday with all the dreaded HSPU! (21:45)
PM
BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Hit 115kg after a 110kg last week, and a 120kg PB for PC + PJ
2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of 115kg = 103.5kg
No time for strength today after doing extra conditioning this morning
Conditioning
10:14
A) 270 (attempted 280 but did not happen)
B) 7 min of 2 pc + pj EMOM 245 all sets with no misses
Strength:
Front Squat 285 across the board
HSPU 9+8/7+6/5+2/3+7 (getting more efficient, still not a strength but definately improving)
Conditioning
Rx’d =10:47 (wasted some time on getting to and from the rower)
Ok with todays work. already looking forward to tomorrow.
BB Gymnastics
1) 205 maintaining good technique.
2) 185. Felt light. Technique was on point.
Strength
1a) 225. Perfect weight. Last rep felt like the last one that I can do every time.
1b) 9/10, 7/7, 5/7, 3/9
Conditioning
12:06 RX (Did all strict ring dips)
BBG
1. PC & PJ 215 need to conitine to work on these
2. EMOTM 2 PC & PJ 195 felt easy
Strength
1a. 1 1/4 squat 205, 215, 220, 225
1b. HSPU 8+3, 3+3, 4+3, 3+3
Cond
10:18
Day 5.
BB Gym
1. 120#
2. 110# (hit all of them)
Strength
1a. 125, 125, 135, 135#
1b. did amrap kipping b/c can’t do strict yet (6,3,8,6)
Conditioning
18:40 rx (ring dips were slow)
BB Gym:
1. 225
2. 205
Strength
1a. 205,225,225,225
1b. 9+11,7+8,5+10,3+12
Conditioning:
7:58rx
BBG: 197#.
EMOM with 176#.
Strength with 166#. HSPUs: 9+7, 7+1, 5+4, 3+3
Conditioning:
13:00, did a 500 m Run at the end, someone was on the rower and I didn’t want to stop moving…
I was the guy who posted about the skateshop stuff a while back and I have to say, It’s some funny shit to watch this blog evolve. Not to beat the analogy to death but reading the posts on here reminds me more and more everyday of working “in” skateboarding circa 2001. Skateboarding was starting to get more attention from corporate sponsors (Nike & ESPN, Mt Dew) and consequently bringing their army of turds with them. Everyone was like WTF does ESPN or Nike want to do with us?
But it wasn’t all bad because that meant someone was actually willing to start paying big bucks to watch us do something we were doing anyway (like exercising).
More people jumped on board, kids started walking into the shop mall-grabbing their skateboard, pushing mongo and asking stupid questions only to be yelled at or made fun of for being a dumbass.
I don’t know where I’m going with this (other than reminding me that I’m getting fucking old) but keep it up Rudy, this a genuine thing you got going on and that’s hard to find.
But enough with the b-washing…
Only strength so far today
1 1/4 FS – 225lbs for all sets
HSPU-Done all strict without ME kips because I suck balls at kipping and had very little time on my lunch break.
Not to perpetuate the ball-washing but I couldn’t agree with you more.
Few days late but
EMOM
200lbs-Had a couple fails on the jerk portion on 2nd reps at minutes 6&7.
BB Gym 195# just pc
Strength 175#
Conditioning 14:09 dips with red band. First dips in over a year.
BB Gymnastics
225, 245, 265, 275, 285 stopped there
EMOM for 7
255 x 2
Got tough but no fails.
Strength
1&1/4 FS
225 x 3
275 x 3
295 x 3
305 x 3
*used my knee wraps for the first time. 305 x 3 is a PR, nonetheless with an extra bounce
HSPU + max kipping
9 + 13
7 + 6
5 + 9
Did not do last set, calf cramped up on me pretty hard after last set of FS
Hate switching from strict to kipping.
*rest was long than 60 seconds….so hot in the gym, moving like a slug.
Conditioning
Couldn’t row or jump with my calf
10 Ring Dips EMOM for 20 min
All UB and fast
MFS
2/6/5
Was probably 100+ F today with the humidity….draining. Feel good other than the calf all cramped up.
1) 110kg then 100kgx2x7 sets. I hate power jerks. May as well push press it.
2a) 115kg for all
2b) Did 4×8 weighted pullups at 60lb.
Ring Dips: 3×20 strict
then
5 minutes of Double Unders: 286
First 200 in 3 minutes. Last 2 minutes was a gong show. Meh.
Took as much rest between sets today as I wanted.
Power Clean and Power Jerk 1rm 240#, felt decent, didn’t feel too clean but not to the point where I completely spread eagled to receive the bar. stopped there
EMOM for 7 min 2 PC&PJ, all 14 reps no misses, pretty easy
skipped HSPU because thursday is my catch up day and did wednesdays work
conditioning: 13;32
Totally off topic Rudy…but I’m curious your thoughts on Every Minute on the Minute strength training? I’ve gained success with it as well as people I’ve coached. I’m not saying its the best, but it seems a good fit in the CrossFit world and I rarely see it used anywhere. I generally cycle through a10 minute EMOM for 3-5 reps around 70%-75% of a max, or 12 minute EMOM for 2 reps with 80% -85% or a 15 minute EMOM for 1 rep with 90%. I will throw in other variations as well. I don’t do it all the time, but it is fun and appears to be beneficial. Again, I would appreciate your thoughts!!! Thanks and I’m looking forward to following Outlaw Way religiously for next year’s season…as I approach 40 I need all the help I can get!
BBG 225#
EMOM with 205#
12:20 conditioning
BBG
1) 205. Feet started to go wide so stopped there.
2) 185. No misses and push jerks were more of a push press. Should have gone heavier.
Strength
185 FS
9/7/5/5/. When transitioning from strict to kipping fell off the wall. These are easy and will work on that transition.
Conditioning
11:53
BB: 215#, 225#, 230# 235#
EMOM: 215# Got a little tough towards the end, but no drops.
Strength: 255#, 275#, 290#, 290#
9+10, 7+8, 5+8, 3+6
Conditioning: 10:50
Row was feeling a lot better. Still work on being more efficient with double unders.
MFS: 2/3/4
BBG
1) 245
2) 220
Strength
1a) 225-245-255-260
1b) 3+9, 3+11, 2+8, 2+9
Cond
7:41
2/3/4
RESULTS:
1-4-3 Heavy drinking last night wasn’t a help.
BBG:
1)135-165-185(quick PC/slow DD)-205(f)-205(broke core in jerk)
2)185. x5 Kicking feet too wide
Strength:
1a)165-175-175-175 (keep elbows high)
1b)9/3-7/4-5/3-3/5
Conditioning:
1) 9:14. Row pace 33 p/m with 1:43 500m. This was still slow for me. Dips 10/10, then 10 into 5 for all other sets. Final row was crushing on my legs.
BBG
273 – felt a little better on these this week
EMOM @ 245
Strength
1a) 245, 255, 265, 275(1-folded up and dropped down to 265)
1b) 9(hell yeah PR, but knocked myself off the wall)+0, 7+6, 5+4, 3+7
Conditioning – 11:28 slow as hell on the dips
BB Gymnastics
1) 235 lbs- 2 inches away from locking out 245.
2) 215 lbs
Strength
1a) 225 lbs
1b) 7+3, 3+4, 5+2, 3+3
Ran out of time for conditioning
BB Gymnastics
1. 245
2. 220
Strength
1. 225
2. 9+8, 7+7, 5+3 (fell off wall on accident), 3+8
*Shoulders were feeling really fatigued on HSPU*
Conditioning
10:12
1. Worked up to 163
2. 148 (felt light!)
Strength
1. 145 all sets
2. 9+12, 7+13, 5+10, 3+13
Conditioning
19:00 (I suck at ring dips)
Bbg
1) 205#
2) Did 185 cause I was failing at 195 something with my elbow.
Strength
1) 195# should of went heavier
2) 9+15
7+10 I fell off the wall
5+ 15
3+ 15
Cond
9:07
Didn’t have rings so I used a dip bar.
BBG
1) 100kg (Equals PR) – Caught low but above parallel
2) 85kg for all sets – Based off my super high catch of 95kg. My neighbour had a whinge at about minute 4 so from then on I lowered every weight to the ground which got pretty taxing.
Strength
I did normal front squats
1a) 140kg x 3 x 3, 140kg x 2 (2nd rep was very hard and I didn’t want to fail for the neighbours sake)
1b) 9 + 4, 7 + 3, 5 + 3, 3 + 2 – Freaking difficult
Conditioning
500m row
50 hand release pressups
500m row
6:30-6:45. Didn’t time accurately.
Holy triceps batman!
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
95 Kg
2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.
80 KG
1a) 4X3 1&1/4 Front Squats – 90 KG last set 85 kg
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – Strict all the way – 19-17-15-11
Conditioning
Row 500m( no rower did 400 m run
3 rounds of:
20 Ring Dips
50 Double-Unders
Same
Time 9:21
BBG:
1) 205
2) 185
Strength:
1a) 185
1b) 9+0/ 7+!/5+2/3+1
Conditioning:
12:42 (400m runs subbed in for 500m rows)
M/F/S:
7/5/3
Worked up to 225 shoulders really tight didn’t have much drive on the push clean pretty easy.
205lbs EMOM hit them all solid need to go heavier next time
1 1/4 front squats 175lbs should have gone heavier just not that confident with my front squat
HSPU 9+5 7+4 5+6 3+6 shoulders had no drive.
Conditioning 9:28
BB Gymnastics
1) 225
2) 205
Strength
1a. 215
1b. 9+5,7+3,5+3,3,3+5
Conditioning
15:28
Screwed up and did 500m row at the end of each round.
BB Gymnastics
1. 185
2. 165
Strength
2a. 185
2b. 2+4, 2+2, 2+2, 2+2
Conditioning
13:33
Visited CF Johns Creek in GA…
3 rep front squats: 185, 205, 215, 225, 235
Their benchmark:
400m run
-then-
3 rounds:
5 pullups
10 kb swings (24/16)
10 burpees
Did C2B and 70lb kb… 4:39
BB Gymnastics
1) technically clean Power Clean & Power (Push) Jerk – 185# (went heavier than this and form goes to shit with legs shooting out wide in the catch)
2) EMOM for 7 minutes perform 2 PCPJ – 175#
Strength
1a) 4×3 1&1/4 Front Squats: 245, 245, 265, 265
1b)HSPU strict-Kipping: 9-10, 7-8, 5-10, 3-8
Conditioning
12:06 (400m Run + 25 70# kb SDHP sub for bookend 500m Row)
M:2 F:4 S:3
PC&PJ @205
EMOM @185
a)205
b) done
Metcon: 9:09
Then got talked into Murph, stupid peer pressure. 50:49
PC&PJ @175#
EMOM @165# no fails
a)145 FS 1 1/4
b)pike HSPUs, 4×10
EMOM OHS 65#x5 for 5min
BBG –
225 Power clean and Push Jerk. Felt solid, considered going for 235 but ended it there.
EMOM –
205 for all sets, no fails and felt solid, outta breath.
Strength –
205-225-225-225
Conditioning-
9:29 – Ring dips sucked.
This was a lot for me today, I’m trying to get back in the mental swing of things and with the heat here in NC its crazy.
BB Gymnastics
1) 250
2) 225
Strength
1a) 225
1b) (9/13) (7/11) (5/10) (3/8)
Conditioning
7.52 – Triceps were fucked come round 3! Ring dips need some work.
M-2
F-4
S-3
BBG: 140# PC&PJ
EMOM w/ 125# (felt easy)
Front squat @ 165#
Conditiioning = 9:18 rx
i started getting a cold on wed last week. its awful 😦
fri – rest day
sat- brave soldier challenge. amazed i made it through! managed 2nd place overall female. missed first by 23 seconds. shouldve won. stupid cold. if you like obstacle courses you should try this one. anyone on this blog could nail it. and its for a good cause. 🙂
sun – forced rest for this cold
mon – did this conditioning. i am definitely not any better (from the cold). it was awful ugh.
BB Gymnastics
1) 235#
2) 210#
Strength
1a) 235#
1b) 2/3/5/7
Conditioning
11:23
1)worked to 225
2)EMOM at 200#
Strength
1a)225
1b)5/4,4/3,3/2,3/3
* shoulders were burned from swimming all weekend
Conditioning
13:50
* ring dips were brutal in rds 2 and 3
m/f/s/
1/4/3
*too mush sun and fun this weekend
1) Worked to 225 missed jerk hit chin
2)EMOTM 185 felt light
Strength
1a) 225, 245, 265, 265 missed last one
1b) 9 +1, 5,4 +2, 5 +2, 3+2
Conditioning 14:18 especially sucked time on double unders.
1) 245
2) 220 -got too heavy, failed at 5th round lower weight to 215
1a) 265/275/285/295
1b) all strict HSPU
Conditioning: 12:05 (400m run instead of row)
BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.
Warm-Up Sets:
65×6 – 85×5 – 105×4 – 125×3 – 145×2
Working Sets:
145-165-185-205-225-225
neither rep at 225 felt super clean. 90% of 205lbs (185) is the percentage i will set for next part of BB Gymnastics.
2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
Strength
1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.
Results from last week:
Front Squats: 175-175-175-175
HSPUs: 3+3,4+5,4+3,4+2
Results from this week:
Front Squats: 185-185-185
HSPUs: 7+4, 5+2, 3+2
Conditioning
Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Row 500m
For time.
*15 minute cutoff
Results: 14:31 Rx’d
MFS: 2/3/3
BB Gymnastics
100kg/90kg
Strength
60-80kg
+1/+2/+3/+2 (kept falling off)
Cond
11.47
5/4/5
BB Gymnastics
1) 115kg
2) 103.5kg
Strength
1a) 110kg
1b) 10/7/5/6 Did DB Shoulder press with 20kg for the reps instead of strict hspu… cause i am a pussy and shoulders were fried from earlier in the week.
Conditioning
9.06
BBG 1. 220
2. 200
strength 1a. 235/245/275/295×2(f)
1b. 9/13/11/6
Cond. 8:34