120604

We are not quite finished with our testing phase. I know, you’re all so high on PRs you’d like to quit now, but remember—this is about data to base the next few months of training off of. Wednesday will be our last testing day, and we’ll do a couple “fun” challenges on Friday and Saturday.

Side note: You’re not supposed to PR your Deadlift at the end of a CFT. Greedy bastards.


The numbers just keep going up. Elisabeth Akinwale – 180# Snatch:


Sorry, Derek. Easton Evans – 1375# CFT:


WOD 120604:

BB Gymnastics

20 minutes to establish a 1RM Clean & Jerk.

Conditioning

*Testing Day

1) Max Height Box Jump

2) Max Pullups

3) Max Distance Handstand Walk

4) Run 400m

5) Row 500m

Notes: Complete these tests in order. You may rest as long as necessary.

205 responses to “120604

  1. So I Played EA’s video about a gazillion times just to look at her fast turnover! EA, you make it look so easy! Amazing! I must ask what was your PR prior to Outlaw?

  2. Sorry to post this right at the start but if anyone could check out the form on these lifts that would be great. I weigh 73kg so poor form costs me

    Snatch at 70kg (made 75 just after, all lifts up to here look more or less the same)

    Miss at 80kg

    Looking at these it seems as if my weight is a little forward but any other thoughts would be appreciated greatly. Cheers

    • Looks to me as if your jumping a bit, as in 70kg lift, it gets reduced as the load gets heavier, but I like to try and keep my feet in contact with the platform as much as possible. The moment your feet leave the platform you are no longer providing force against the floor/barbell. 2nd pull looks kinda weak/slow too, could be much faster. I could be full of shit too so if someone comes along and sounds like they know more than me, they probably do.

  3. Elisabeth and Easton great job, very impressive!
    After a brief hiatus to see my son get married andeet my grandson of rthe first time I’m back… Sorry I missed CFT, but back to work.

  4. Having a baby today (Monday) but I’ve done most of these in last couple weeks.

    315lb Clean and Jerk, not max but ran out of time in event. I’ll post when I get home, you Oly Monsters will get a kick out of my form.

    60″ with steps, 54″ flat footed box jump.

    26 unbroken Butterfly CTB, I know test is pull ups but haven’t some that lately.

    Did these today, roughly 30′ was longest attempt.

    1:11 400m run during intervals. Need to test 1 all out.

    1:18.5 500m row. Want 1:15 bad, been test 250’s in the :36’s.

    • It’s not off season. The program is designed for “Games athletes” and their season has yet to end.

      • You should scroll back about 10 days and read some of Rudy’s posts… Between the lulz and sarcasm, there’s like informative stuff and really useful shit

  5. When did the off season ‘testing phase’ begin? I looked back to previous posts but did not see where it started

  6. If you guys could chime in with a few more wrong answers, that’d be great.

    It’s the off season now and we tested benchmarks all last week.

  7. in afghanoland so bear with me:
    bb- lame wrist still not up to c&j hopefully next week
    1: 30in +2 rogue 45lb plates & 1 35lb plate (all we have couldn’t do 2 35lb plates)
    2: w/ busted wrist 12 strict then grip gave, 21 kipping grip gave, pre wrist 21 & 38 respectively
    3: nope, pre wrist maybe 5m i havent quite figured it out yet, balance issue not str
    4:1:15 probably had more but it was on treadmill(from 0mph start) all we have is heavy gravel not great for sprinting in flats
    5: 1:36 on #10

    dumb ? but i’m new-ish to the site and newer to looking at the posts. why do people post random other workouts they did? also why do people do workouts in a different order then on the site, is there any benefit or should i just assume like usual most people are slightly slow?

  8. also for 2: i haven’t figured out butterfly either so 0, not sure what sample you were looking for. i look like a spastic window monkey trying to do them

  9. BBG- 175 clean and jerk, PR

    conditioning
    1, 44.5″ box jump, I tried higher, but my brain would stop me every time, I bitched out.

    2. 22 reps on pull ups, bitched out again, felt like I had a few more, but this is a PR

    3. 0 on the HS walks, So I did hand stand holds 30 seconds before my brained wanted to explode.

    4. 400m run 1:23.8

    5. 500m row 1:45.7

  10. Pull-ups: Strict or kipping of some variety; I think I remember an earlier post saying something like pull-ups will be strict unless specified, similar to squats being low-bar unless specified as high-bar. Did I make that shit up?

  11. 1RM Clean & Jerk = 120kg (PB by 4kg)
    Max Box Jump = 44″
    Max Pull ups = 35 reps
    Max distance handstand walk = 23 feet (7metres)
    400m Run with a dodgy 200m turnaround = 1:06 mins
    500m Row = 1:37 mins

    M=1 F= 2 S= 2

  12. WOD 120604:

    BB Gymnastics

    20 minutes to establish a 1RM Clean & Jerk.
    ~~Doing after work – hoping to get over 165#

    Conditioning

    *Testing Day

    1) Max Height Box Jump
    ~~36″ – most likely could have gone higher, but low ceilings it was getting weird

    2) Max Pullups
    ~~16 – lost grip, still sore as all hell from Cindy+ZERO sleep (not an exxageration). I’ve done 21 in the past, mostly strict, so I KNOW I can do more.

    3) Max Distance Handstand Walk
    ~~backflop. It was ugly, and damn painful

    4) Run 400m
    ~~1:07

    5) Row 500m
    ~~1:43 – might be a PR, not sure

  13. BB Gymnastics:

    Power cleans — 180# (185 f,f,f)

    Conditioning:

    1. Skipped to avoid aggravating knee / hamstring. Previous best 39″ (36″ box + kraiburg 45# bumper).

    2. 26

    3. 0’0″ — Did max rep HSPU @ 15

    4.Skipped for same reason as box jumps

    5. 1.42 — Didn’t pace properly and blew up in last 100m. Previous best on this a couple of years ago (when I was still milking my cycling endurance) was 1.35.

    • BB Gymnastics

      200 lbs – Missed 205 on the jerk twice, would’ve been a PR.

      Max Height Box Jump – 42.5″
      Max Pull ups – 50 – (PR is 59)
      Max HS Walk – 27″
      400 m run – 1:20 – legs felt real heavy
      500 m row – 1:42.1

  14. Not to sound like a dumb noob but I have a question. I’m out of town and won’t have access to a gym with barbells and all the equipment required for these benchmarks until saturday (and since two weeks ago.) Should I do the CFT, max snatch, etc… when I return to get prepped for the upcoming cycle or should I do a best guess? If the rest of the workouts are going to be based on percentages I don’t want to f*** myself.

    • Well too late you already sound retarded. Go back and look at previous posts, continue to go back and read every post and people comments, then with new found education, make an informative decision on your own. To help you out here is my opinion. If you don’t have a recent max for said lifts, then do them when you can.

  15. New to the outlaw training,

    255 C&J
    44 in box
    35 pull ups
    0 m handstand walk (anyone have tips on how to progress into it, i can do hand stand pushups)
    1:09 400
    1:30 500

  16. BBG: 185, meh.

    Box jump: 46.5″
    Pull ups: 36
    Handstand walk: at the top of my to-learn list
    Run: —
    Row: —

  17. BB Gymnastics
    210# missed old PR of 215#, just felt off so went for 220# missed it as well so called it a day.

    Testing
    1) 40″
    2) 30
    3) a WHOPPING 5′
    4) 1:16 old PR on this is 1:13
    5) 1:21

  18. 170# clean and jerk! 15 # pr

    39 inch box jump
    21 pull ups–Kipping this is a huge weakness
    18ft handstand walk
    118 400m run…raining and slippery want to try this again
    147 500 m row

  19. CJ – 265 (5lb PR)

    1. 38″
    2. 35 (PR is 48)
    3. 7′
    4. 1:09 (never run for time so PR)
    5. 1:29 (PR)

  20. c&j-305 (5# pr)

    1. 52″ box jump
    2. 35 pull ups (4 rep pr)
    3. 10 feet hs walk (p.r. never measured before, positive this is the furthest i have gone)
    4. 1:30 400 m run
    5. 1:26 500 m row (ties pr)

  21. 1. 205#, shut it down early, shoulder feeling tweaked
    2. 49″
    3. 14, still learning to kip (always done everything dead hang before 2 months ago)
    4. 1 foot
    5. 1:00.3 with a hill and turn around, wanted sub 60 sec on our course
    6. 1:38 (fuck you rowing)

  22. c&j- 215(10# pr)

    1. 48″ box jump
    2. 32 pull ups
    3. 30 seconds hand-stand hold (cuz i can’t handstand walk yet)
    4. 1:10 400m run
    5. 1:34.5 500m row

  23. BB Gym: 183 – 13# PR

    Conditioning:
    1) 41inch – 2 inch PR
    2) 26
    3) 20ft 2in
    4) 1:11 – We have to run though a bus stop and back. Came *this* close to taking out a family of 3… Twice.
    5) Coming back tonight

  24. C&J No PR, for some reason I have a hard time getting under the bar on the split jerk and last week I power cleaned and push jerked 210 which is my C&J PR… frustrating to say the least.

    1) 48 1/2

    2) 55

    3) 19ft

    4) 1:14 (have to stop and turn around at one point, not a straight loop)

    5) 1:40 – started out to fast and couldn’t hold on, not a PR

  25. C&J- 255 (10# PR)
    Box Jump- 48″
    Pullups- 14 strict (bad day, gotten 20 previously)
    Hand Stand Walks- Roughly 4 feet
    400m- will do tomorrow morning on a track, didn’t want to do it on a treadmill
    500m row- 1:25.4 (never done a max on this before, WOOF!)

  26. i’m a noob here and it seems like everyone else writes a haiku explaining why they performed so poorly, so here’s mine: i suck.

    C&J – 165#

    1. 43.5 inches
    2. 11
    3. 0
    4. 1:21
    5. 1:31

  27. BBG
    C&J: 275# no aggression today

    Conditioning:
    BXJ: 49 1/2
    Pullups: 63
    HS Walk: 8ft WORLD CLASS GYMNAST!!!
    400M Run: 1:05
    500m Row: 1:28.5

    Mondays Hell Yeah!!!

  28. C&j.- 215
    box jump- 41″
    Pull ups- 25 strict
    HS walk- 0
    400mm- 1:01
    Row- don’t have access to one

  29. BBG:
    Had to do snatch first, missed Sat-175lbs
    C&J-225lbs

    Conditioning:
    1. 52 1/4″
    2. 45
    3. 10′
    4. 1:15 I actually think the loop I run is 440 but I haven’t checked it. will do soon
    5. 1:35- 8 secs off PR

  30. 265, tied PR

    1. 42″ (low ceiling, so stopped)
    2. 53 (7 off PR)
    3. skipped
    4. skipped
    5. 1:27 – 3s off PR

  31. bbg 180 5lb PR, missed 185×2 on the jerk which was a 5lb pr for my power clean

    1. 40″ haven’t moved this in a while afraid of the consequences of a miss
    2. 30 PR previously less than 25
    3. 0 still trying to figure out shoulder touches
    4. 1:12 no previous data
    5. will do tonight at the gym as no rower at home

    • You will never realize the limits of your possibilities if you are afraid of standing in or near your impossibilities. So you get an “owie,” big deal. Wipe the blood off and live your life not afraid of getting banged up.

      That is what I told myself today and I go 49.75″ on my box jump. I went for 50.25″ and missed. Tried several times, some where on but not standing up with control and others were my shin in the side of wooden boxes. I have some scrapes, minor bleeding and a couple of bumps but I did not die and nothing had to amputated.

      Next time, don’t be afraid to cautiously/ safely push yourself.

  32. BBG- 200lbs (10lb PR)
    1. 44in
    2. 40
    3. 5 Subbed HSPU(regional standards)
    4. 1:11
    5. 1:35.6

  33. Starting Outlaw today. I know the last few workouts have had sort of a benchmark feel to them. Should I go back to where that proccess started, or jump right in with today’s?

  34. @berniefuckinlomax I was just gonna say the same thing. Could have done more but I forgot to chalk the bar. No one cares.

  35. BBG: 110kg, power cleaned 112, but missed the jerk; cleaned 115 but didn’t have the jerk

    1. 46″ (PR, and probably could’ve gone higher, but the plates were wobbly and I had no one to hold them.
    2. 30 (piss shit!)
    3. 3 feet, which happens to be a fucking PR! LOL I ended up holding a free standing handstand for like a good 15-20 seconds, just felt solid.🙂
    4. 0:58(ish) we’re not sure about the actual length of what we call our 400 and since I;m slow as fuck it’s probably like my 200 time
    5. 1:31 (2 seconds off PR)

  36. – Belly button box jump – flat footed, ofcourse (not very high, I’m a pussy) not sure how high, I’ll measure later. Probably low 40’s though.
    – 55 pullups
    – 2 feet of hand walking 
    – 55 second 400m run
    – 1:40 500m row

    I swear I’m the last crossfitter in the world who can’t walk on their hands.

    Puked orange juice after my run, and I haven’t had orange juice in months.

    2/3/8

  37. 1) 265, missed the jerk on 275, still feeling fatigued/sore from last week Friday and Saturday.

    2) 43.75″, coulda done better with fresh legs I believe

    3) 33, butterfly technique

    4) 6 feet

    5) 1:11

    6) 1:27, 8 seconds off my PR. Knew it wasn’t going to happen as soon as I started rowing

  38. BB Gymnastics
    280# Tied current PR, 300# Missed twice, 295# Missed 4 times couldn’t stand to finish

    Conditioning
    1)50′
    2)47
    3)56.25′
    5)1:06(200m run out, 200m back)
    6)1:36(3sec off Pr)

  39. BB Gymnastics
    245

    Conditioning
    1) Max Height Box Jump: 52″

    2) Max Pullups: 49

    3) Max Distance Handstand Walk: 57′

    4) Run 400m: 1:01

    5) Row 500m: 1:31

    BW: 160
    Height: 68″

  40. BB Gymnastics:

    225# – (30# PR)

    Conditioning:

    1) Box Jump: 50inches
    2) Pullups: 65 butterfly (PR by 5)
    3) HS Walk: 12ft, need to work on
    4) Run 400m: 60 seconds
    5) Row 500m: 1:31

  41. C&J – 260lbs (5lb PR)
    Max Box Jump – 50″
    Max Pull-ups – 25
    Max HS Walk – 4 feet
    400m Run – 1:08
    500m Row – 1:23

  42. BB Gym:
    300# (15# PR) Last time got the clean at 300, but not the jerk.

    1. 52 in.
    2. 53
    3. 85 in.
    4. 1:13 (around city block, cars, and whatever else could be in the way.)
    5. 1:27.5

  43. Clean and jerk
    131kg 5 kg PB (pressed out)

    Testing
    48″ box jump
    30 pull ups (crazy back spasms)
    HS walk 8′
    400m run 1:26 (I need to get faster)

  44. C&J – 285 (5# PR)

    Box Jump – 57″ (.5″ PR)
    Max Pull-ups – 50 (9 rep PR)
    Max distance handstand walk – 42′ 2″
    400m Run (200m out/back) – 1:10 (slow for me)
    500m Row – 1:30.9 (5 sec worse than best)

    • Dammit, I just posted my scores thinking I had a big box jump, and then scrolled up to see you one upping every one of my lifts. Haha

      Nice hops man!

    • I remember watching your box jump WOD at Survival of the Fittest in Rochester … weren’t you in the 60s for that one?

  45. BBG- 245# C+J. Lower back has been bothering me lately, nearly got 255# but didn’t want to kill myself today.

    1) 50″ Box jump
    2) 30 kipping pullups
    3) SO I knew when I was leaving the gym, I was forgetting something… I remembered as soon as I got home. Will do tomorrow first thing when I get to the gym.
    4) Run 1:30 (weather in Minnesota is finally nice enough to make me enjoy running, time to get back into it)
    5) Row 1:40

    Note the WOD ‘Jackie’ being performed behind me

  46. Clean&Jerk — 155 ( 9lb PR ) didn’t attempt to go higher

    Box Jump — 36 in
    Pullups — 30
    Handstand Walk — 12 ft
    400 m run — 1:06
    500 m row — 1:42

  47. c&j 285
    box jump 44 was up on 46 several times but could not show control
    pullups 42 all butterfly lost grip
    hs walk 3 ft fml
    400 1:05
    500 1:32

  48. Clean and Jerk -> 275# (caught 285# twice but couldn’t get past a sticking point standing up)

    Max Vertical Jump (better measure for me than BJs) -> 25.5 inches
    Max HS Walk -> 12 ft (really, really bad … still, a PR)
    Max Pullups -> 45 (PR)
    500m Row -> 1:30 (PR)
    400m Sprint -> 1:09 (honestly, 5/10 effort by this point)

    M/22/220-225#/6’0″
    *Looking to get weight towards 210# range

    M/F/S
    1/1/5 -> tweaked my back a bit during Sat max effort DL

  49. First time with this. Here we go.
    220# C+J
    44″ Box
    25 P.U. (PR)
    5 foot hand stand walk. I want to die.
    Will post run later. Will be 9 50 yard sprints.
    No Rower. So I can suck it on that.

  50. C&J 195# PR?
    1) 47″ PR
    2) 18 PR?
    3) 5′, extremely weak sauce
    4) 400m 1:15, I had more but chose not to
    5) 500m 1:34 PR, fast out gate then died

  51. First time posting. Been following the program for about 2 months and I love it. Thanks a ton Rudy.

    C and J- 270# (5#PR)

    Box Jump- 50″ (PR)

    Pull Ups- 43 (3 rep PR)

    Hand stand Walk- 39′ 6″ (PR by at least 8 feet or so.)

    400 m run- bitched out. I tore my hammy about a year ago and have yet to full out sprint so I get nervous about it. I have a terrible hamstring history. Gotta nut up and just do it and find out.

    500m row- 1:30.5 (Ties PR)

    Terrible idea to test by myself but it is what it is.

  52. BBG

    275(PR) by like 30 lbs never really worked my Jerk

    43′ BJ
    39 Max PU (PR)
    4 foot Handstand Walk(PR)
    Run 400 -1:30 not a PR had to run around the block, stop for a car, etc…
    1:27.3 PR

  53. M/22/193lbs

    205 C&J
    (failed jerk at 225)

    46″ box jump
    29 pull ups
    6′ handstand walk
    1:17 400m run
    1:29 500m row

  54. BBG: 245#
    1) 48″ Box Jump
    2) 54 Pull Ups
    3) 128″ (10.7 ft) HS Walk
    4) 60 sec 400m Run
    5) 1:31 500m Row

  55. C&J 225, matched old PR
    BJ 46.5
    PU 55
    walk 6 ft
    Run 1:16 legs felt dead
    row 1:43 Fucking Epic made me row right after my run still a PR

  56. BB gymnastics C&J- 210, PR for me, tried hitting 225 3x but couldn’t stand up with it
    Box jump-50inches
    Pullups-33
    Handstand walk-25feet
    400m run- 1:31- a little farther than 400m
    500m row-1:43-garbage

  57. BBG = 170# (5# PR)
    Box Jump = 40 in
    Pull ups = 48
    Handstand walk = 23.5 feet
    400 m run = 1:17
    500 m row = 1:54

  58. WOD 120604:

    BB Gymnastics

    20 minutes to establish a 1RM Clean & Jerk.

    1) 135, 2) 155, 3) 185, 4) 209 New PR, (horrible jerk form at bottom; press out) 5) 214 (f, need to be quick under the bar), 6) 214 NEW PR!!!! (better form than on 209)

    Conditioning

    *Testing Day

    1) Max Height Box Jump: 46 inches PR

    42, 44, 45, 46 PR (plates getting heavy on the back of truck. If 46 inches isn’t a PR it’s damn close.)

    2) Max Pullups: 48 PR

    Goal was 50, got 48, feel great!

    3) Max Distance Handstand Walk: 22 vibram lengths, size 44 PR

    Attempted three times.

    4) Run 400m: 1.12.6

    Don’t know former PR, but it definitely wasn’t below 1.12.

    5) Row 500m: 1.32.7

    1.37.1 former PR, set in April. It’s a possibility that I have a faster time than 1.37.1, but not faster than My new PR.

  59. 235 clean + jerk… failed jerk twice @245
    47″ box jump
    25 pullups (strict, will re-do this w/ butterflies)
    33 feet handstand walk
    *skipped run until I get home*
    1:44 row

  60. 20 minutes 1RM Clean & Jerk (175)

    1) Max Height Box Jump (41.5)
    2) Max Pullups (butter fly 37)
    3) Max Distance Handstand Walk (5′)
    4) Run 400m (1:16)
    5) Row 500m (1:44)

  61. BBG:
    C&J – 225lbs (tie current PR)

    Test Day:
    Box Jump – 48″ (2″ PR)
    Max Pull-ups – 67 (5 rep PR)
    Max distance handstand walk – 38 yards (12 yard PR)
    400m Run – 58 seconds
    500m Row – 1:34.7 (1.2 sec PR)

    Pretty sore from Cindy. Performed first two tests at the box. Performed next two tests at a track with a Football field (yardage hashed out). And back to the box to perform the last test.

  62. Clean and push press – 285lb (jerk pains the shoulder, pp less pain)
    BJ – 44″ (pr) bitched out on 48″
    PU – 38
    Hs walk – 10 yds
    400m – 1:09 (-:06)
    500m – 1:23.1(-:04)

  63. C&J: i dont want to talk about it
    Box Jump: pretty high
    Pull Ups: 20 (PR is 30)
    HS walk: sore wrist so didnt attempt but if i actually did it, it would have been 0m
    400m run: not sure, our route is 450m
    500m row: 1:42 (i think its a PR)

  64. 1) 265 tied PR. Limited by squat.
    2) 29.25″ verticle. Nothing to stack high enough to jump on.
    3)42 kip
    4) 75ft estimated with strides.
    5) 1:14
    6) No boat.
    1/1/1

  65. C&J 255, then squat cleaned 265 x 3, but failed on jerk all 3 times (this would have tied previous best) Seemed unable to get bar in a good position in my hands for the jerk landing, so all the weight is over the end of my palm instead of near my thumb…

    1) Max Height Box Jump – 51&1/2″

    2) Max Pullups – 40, first 31 butterfly

    3) Max Distance Handstand Walk – 23′ on 3rd attempt

    4) Run 400m – 1’01” on a rough estimate (slightly short, but sharp cornered course)

    5) Row 500m – 1’28.4″

  66. C&J PR 290#. Pretty stoked on that.
    1) 54.5″
    2) 21 dead hang
    3) 12′-weak sauce
    4) complete tomorrow at track, where a 400m actually exists. To the second tree and back seems like a very unscientific measurement to use for future reference.
    5) 1:30

  67. @ CrossFit Shifted

    230# tied my old pr, was feeling like a strong exerciser and shot up to 240# where I pr’d my power clean twice by 15# but missed my fucking jerk twice….

    43 pu’s pr by 10

    45 inch bj- shitty but a pr

    43′ hsw pr by 10′- could of gone longer but ran out of space

    1.11 400

    1.35 row- SAF paced way to much out of the gate…

    Bedsides that, you are the fucking man Rudy!!

  68. Clean and jerk- 275, 10# PR
    1- 51.5″ flat footed, 55.5″ two step jump
    2- 52 pullups (kip)
    3- 69’4″ handstand wall. One attempt
    4- 1:09 pr but really wanted to break 1:00
    5- 1:36, pr but not impressive.

  69. Did CFT from other day:
    BS: 370#
    SP: 165#
    DL: 455#
    total: 990#

    then…

    BXJ: 42″
    Max PUs: 36
    Max Handstand Walk: 5′
    400m: 1:15 (on treadmill)
    500m Row: cldn’t do
    *ran out of time; rushed the HSW & 400m run due to childcare constraints…oh well
    Not bad numbers for my 1st strength/performance test since ACL reconstruction surgery 7 months ago.

  70. 250# clean and jerk, 10# off of PR, attempted 260# x 2, could not get in a good position under bar to catch cleanly and kept missing forward, pull was good and weight felt fairly light.
    29 butterfly pullups
    14 foot HS walk
    1;20 400 m run, wet outside, kind of slowed me down on turns
    1:43, just gassed after the 400, hamstrings specifically

  71. 225# Clean/Jerk
    46.5 Inch box jump
    40 pull up
    77 feet 7inch handstand walk
    65 second 400m run
    126.8 500m Row

  72. C&J – hit 275 really easy, so I went for 300(5# PR) and it was fucking easy. What hell, went for 3 wheels, got about half way up on the clean on my first attempt and stalled. Went for it again…and well didn’t quite get it. With max efforts there are always bloopers. Video to come.

    Tests
    1.) 53.75″ – 1.75″ PR went for 55″ and yeah another blooper. Video to come.
    2.) 33 – I need to be at least at 40 on these
    3.) ~54′ – off on these today
    4.) 1:00 – fuck yeah, felt pretty good on this. Can definitely shave a couple seconds off too.
    5.) 1:24-1:25 – somehow rower got put on intervals of 500m, so as soon as I got done it rolled over to the next 500. It was somewhere in between 1:24 and 1:25. Legs were trashed for about 15 min after. PR is 1:21 – need to get under 1:20

    • This is how to bail when you let the bar sinks you to the bottom of the hole and your elbows are stuck on your knees.

    • Almost…
      This is where almost gets you on a Max Effort Box Jump. Oh and if you re wondering thats 55″ @ a BW of 230#.

  73. Clean & Jerked 135. Put 145 on the bar, cleaned it twice, no jerk. I’ve jerked it before…

    30″ box jump. Attempted 32″. I’ve done it before. Missed it today. Lost a lot of skin. Thanks Rudy.
    21 Pullups
    3 feet on hand stand walk…not my best work
    1.36 400m run. Felt like an elephant today
    2.03 500m row. Not bad. Usually row like your Gramma. I am a Gramma, so shut up.

  74. 1RM Clean & Jerk. – 225# (missed 245 several times by a hair, got pissed and moved on)
    1) 54″
    2) 50 pull ups (all butterfly)
    3) 6 ft (1 horse stall mat, wrist is funky still)
    4) 400m 1:02
    5) Row 500m 1:34

  75. Clean and Jerk – 120kg.
    Way to frickin hot out for this crap. Spent all day hammering cedar shakes onto a roof. Did pretty well despite. PR is 125.

    1) 47″
    2) 51 PR So hot out I puked after this. Cleaned up and did the HS Walk.
    3) 8m
    Ya it’s frickin hot out… screwed the rest.

  76. C&J – 120kg easy, then missed 130 a couple times
    BJ – 36″ easy, didn’t have anything higher to jump on, already getting unstable
    PU – 12 (I’m a quitter, need some rhythm)
    HS – about 20m (I’m a quitter, should’ve been much further)
    Run – 1:33 not sure about the distance, but that’ll be my standard 400m run for the future
    Row – 1:32.3 (PR)

    And from the weekend

    Sq – 160kg
    Press – 75kg
    DL – 186kg

    all numbers down 5-10% from PR`s

  77. Snatched since I 1rm clean on sat for a comp and missed outlaw.
    Snatch: 138#(matched old pr)
    New clean max:195#(from sat)
    Box jumps: 42 inches
    Pullups: 37(32 butterfly, last 5 kip)
    400 m run: 1:13(old pr 1:08)
    500 m row: 1:37(2 sec pr)

  78. C+J – 215
    Box Jump – 41 inches standing still/42 inches with a step allowed
    Pullups – 41
    HS Walk – 27 feet
    400m run – 1:03
    500m row – 1:36

  79. C&j 276
    BJ. 56″ one step
    Pull-Ups 48
    HS Walk 51 ft
    400m Run 1:06
    500m Row 1:26.6

    Had a blast, put about 100 other athletes through these tests through out the day.

  80. BBG:
    1) 235

    Testing:
    1) 48.5″
    2) 19 (strict to dead hang)
    3) 16ft
    4) 1:10 (slow, elevation sucks)
    5) 1:35

  81. BB gymnastics) 265 pr

    1) 48″
    2) 41
    3) 64 feet
    4) 1:23…. Btw running is fucking stoopid
    5) 1:38

  82. c&j 225 pr by 5lbs

    standing BoxJump-47″ not a pr
    pull ups-60 PR!
    handstand walk-30′
    400m run-1:15 men’t nothing cause it was bitch black, poring rain with some car dodging thrown in. I would never retest in something so dangerous.
    500m row-1:36.8

    3/8(all nighter Saturday night)/5

  83. C&J 300
    Box jump: 56.5
    pull ups weak 41
    handstand walk: 7ft
    400 m run: 1:26 had a bad fever so called it there. wasn’t my day

  84. C&J 275 (matched PR) (cleaned 300, but couldn’t lock out the jerk)

    BJ 36″ PR (first time trying)
    Pullups 21 PR
    HS Walk 2 ft
    400m run 1:51
    500m row 1:37 PR

    m/30/255 (I personally don’t think these are bad numbers for my fat ass)

  85. BB Gymnastics
    C&J – 240 (5# PR)

    BJ – 52 inches
    Pull ups – 29 Strict
    HS Walk – 12 ft PR
    400m Run – 1:09
    500m Row – 1:31.1 PR

    M/F/S – 2/2/5

  86. BB gymnastics
    no PR… attempted 245 multiple times, just having technical difficulties

    “tests”
    1) 40.5
    2) 41
    3) 36′
    4) 1:06
    5) 1:33

    2/4/4

  87. BB Gymnastics

    245#, 260#Fx2

    Conditioning

    1) 48.75″

    2) 56 PR

    3) 100′ PR – Did it inside the gym and ran into a wall at 100′

    4) 1:08 PR

    5) 1:35.5

  88. BBG – 295 (10LB PR), Cleaned 300, but failed at Jerk ( Clean PR)

    1. 51.25
    2. 52
    3. 107 feet
    4. 1:05
    5. 1:34.7

  89. Clean & Jerk: 275

    Box Jump: 54 1/4 inch

    Pull-up: 46
    HS Walk: 21yds
    400m run: 1:03
    500m row: 1:33.3

    No PR’s today, but felt pretty good with overall numbers.

  90. BBG
    1. 235 10lbs off PR
    Cond
    1. 43.5″ 2.5″ off PR of 46″
    2. 21 abysmal
    3. 2 ft Need to clearly work on this
    4. 1:37 on 500m
    5. 1:33

    6/7/7 still really sore from Cindy yesterday and the stomach flu.

  91. BB Gymnastics
    20 minutes to establish a 1RM Clean & Jerk.
    235#…got 245# on the clean but failed the jerk…kinda pissed because 2 weeks ago i got 255#…oh well

    Conditioning

    *Testing Day

    1) Max Height Box Jump
    43.5″…4 inches shorter than PR (thats what she said…)

    2) Max Pullups
    18 strict pullups…cant do kipping on my bar right now since its about ready to fall over

    3) Max Distance Handstand Walk
    8′…PR by 8′! 🙂

    4) Run 400m
    1:08…not great

    5) Row 500m
    1:33.7

  92. C&j 225

    Max height bj: 43″
    Max pull ups: 37 (hands torn from Cindy)
    Max hs walk: 42′
    Max 500m row: 1:33 sec
    Max 400m run: n/a to run it

  93. 285 Clean and Jerk (20# pr)

    Standing Box jump 55″, Two steps: 61″

    Pullups – 45

    Handstand walk – 25 ft

    400m Run – 1:03 pr

    500m Row – 1:27 pr

  94. 20 minutes to establish a 1RM Clean & Jerk. 215, -10pr

    Conditioning

    *Testing Day

    1) Max Height Box Jump 50-1/2″

    2) Max Pullups 23

    3) Max Distance Handstand Walk 3ft

    4) Run 400m 1:25

    5) Row 500m 1:35

  95. CNJ – 215
    box jump – 48″
    pullups – 58
    hs walk – 2.5′ (no, really)
    400m run – 1:07
    500m erg – 1:44

  96. C&J: 150# (ran out of time, can pry do 155-160)

    BJ: 38″
    PU: 60
    HS Walk: 35′
    400m run: 1:15
    500m row- no time, will do later (pry like 1:50)

  97. 255 Clean and Jerk – 10lb PR so I am pretty happy about that.

    42″ Box jump
    65 butterfly pullups
    24.4 ‘ Hand stand walk
    1:05 400m Run
    1:31 500m row

    First good day of training in 2 weeks.

  98. BB Gym: will do tomorrow

    Tests:
    1) 46″ solid
    2) 21 kipping, then 14 strict
    3) 3 feet, fail!
    4) 1:19, new PR
    5) no rowing machine

  99. I wanted to get some rowing numbers, so I looked up the acceptable sub’s:

    500m row = 50 SDHP = 20 burpees

    But I think they are a little skewed. My times:

    20 burpees in 49 seconds, then
    50 SDHP in 49 seconds

    My wife was amazed, as well.

  100. HS walk – 41 ft
    Pullups – 55
    400m run – 1:04
    500m row – 1:29

    No C&J and BJ due to tweaked back.

  101. 1rm clean & jerk -225 (felt very weak so stopped pr is 245 don’t know why)
    Box Jump went up to 44 inches right foot slipped of weight. (never done before so new PR)
    Max Pullups 20. Sore from Cindy. (no PR)
    Run 1:13 (No PR)
    Row 1:33 died a little but happy

  102. C&J 1RM 165#

    1. 43″ box jump
    2. 29 Pullups
    3. 10′ handstand walk
    4. 1:20 400m
    5. No rower

  103. c&j 160lbs
    1. 0 (did 1rm weighted dip 85lbs)
    2.15 strict
    3. 0
    4.1:13
    5. I don’t have a rower

  104. BBG – 225lb C&J max

    *Testing Day

    1) Max Height Box Jump: 38” (PR)

    2) Max Pullups: 12, strict(2 rep PR), 21 Kipping(1 rep PR)

    3) Max Distance Handstand Walk: 12′ 6” (Huge PR!)

    4) Run 400m: 1:21.06

    5) Row 500m: 1:44.4

    MFS: 3/2/2

  105. BB Gym:
    190lb

    Box Jump= 47″
    Pullups= 40
    HS walk= 12″ yes inches not feet
    Run 400m= 1:10
    Row 500m= 1:40

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