120625

So much win right now…


Results from #OccupyStrength South Baltimore:

Josh Courage – 1st place on the Metcon, 2nd place Total in the middleweight division.

Courtney Modecki – 1st place in the Total, 2nd place on the Metcon in the lightweight division.

John Dill & Sean Dunston – 1st & 3rd place respectively on the Total, in the lightweight division.


21-year-old Aussie and 1st time Games competitor, Brandon Swan, with a Split Jerk triple of 130kg (286#). Side note: When I was 21 I was good at shooting a basketball—that was a great life decision.


Today I received this email:

Rudy, yesterday I competed in the Div 1 Next Level Invitational, in Orange County Ca. I Did not train directly for this competition. I am confident that your program is STRONG, so I am sticking to it, just went out for the fun (of course shooting for the win). I ended up standing tall on the podium. 1st place!!! Thanks for your passion in what you do.

-Chad Kibbey
CrossFit Shifted


WOD 120625:

BB Gymnastics

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With InstructionSide Demo
2a) 5X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. DEMO VIDEO

Strength

1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

Conditioning

21-15-9 of:

OHS 135/95#
T2B

For time.

121 responses to “120625

  1. Actually the occupy strength scoring was messed up. John dill was 2nd place & Sean Dunston was 4th. Alvaro Bustillos was 1st place. Good job to all!!

  2. rudy r these the drop ins your talking about you’ll see around 50 sec mark
    sorry for the song it sucks but they r my fellow canucks.

  3. I do not have a GHD at my gym. Can anyone help me out? What’s the best alternative for the Strict GH Raise?

    • google.
      there are a ton of hacks out there.
      for example. hook your legs under a bench, lean over a yoga ball or another bench. kneel and have someone sit on your ankles go to floor and come up, etc. tons of ways to get it done. got to get creative.

  4. Hi,

    what are we supposed to do to focus on at Vertical Snatch off High Boxes? Just with knee extension (Video 1) or with hip AND knee extension (video 2). Or is it up to us to decide?

    Thanks for help,
    Max

    • hip extension, shrug and pull under, The bar is already so high that there isn’t much for knee extension, its very minimal. But use those hips, get tall and pull under the bar.

    • I would disagree with Travis. From the instructional vid (#1) you are only getting vertical knee extension after you slowly bring your hips to the bar. Unless you want to snatch like a sissy (aka Rudy “Mummy Arms” Neilsen).

      • Yeah that makes more sense. I was thinking that when you bring your hips to the bar you are kind of closed a little and you pop the hips open with some knee extension at the same time, I am confusing myself more now I will stop talking.

      • More talking. From the side view you can see Rudy has a closed hip, and he’s popping his hip open, making contact, and exploding into his shrug and pull under. That’s where I was going with my train of thought. I had to go back and watch the video again to see if I was crazy or not.

  5. stupid noob question here – how long should a single rep of the TGU’s take? Once it starts getting heavy, it takes me anywhere from 30 seconds to a minute to complete the lift. And that’s just going up. Are we supposed to lay back down after standing up at the top?

      • Thanks, was just making sure. Wouldn’t be the first time I was doing something ridiculously wrong.

      • It’s because I’m slow and dumb and have terrible form and will get stuck somewhere trying not to dump the bar/lose balance. I did them this morning, but will knock out a few again this afternoon and video them.

  6. Guess i will continue with the n00b questions:

    What is the consensus on using straps? When is the best time to use the and when are they frowned upon?

    I have started using them for everything snatch related. Mainly to save my hands. I use them on snatching from the blocks and snatch pulls from the floor. I know to NEVER use them when doing cleans (i know about zach kyrch).

    the reason im asking is ive heard differing opinions on the matter. One school of thought from the crossfit side of the house is using straps wont strengthen your grip as much and we dont use straps in wods or competitions.

    Second school of thought is fro an oly perspective where you need to lift/feel more weight and shouldnt let your grip inhibit you from that. Also with the volume of lifting it helps save your hands/hook grip a bit.

    Now im sure someone will say man the fuck up and just grip and rip but im looking for something a bit more constructive.

    Thanks

    • BP Has answered this before the last time this question came up. We do so much work with the BB both strength work and in “conditioning” (happy drywall?) that your grip will be getting stronger even if you use straps on the majority of the strength work.

    • Strength

      GH Raises
      Bodyweight – but these are starting to feel better

      BB TGU
      60 lbs

      Conditioning
      7:11 @ 125 lbs

  7. Barbell Gymnastics

    1. 95, 105, 110, 115, 115
    2a. 185 across
    2b. 95, 95, 105, 115, 115

    Strength:

    Skipped

    Conditioning: (105# OHS)

    10.38

  8. I have a terrible problem of staying on my toes in the catch position of the snatch and cleans. I can pull heavy weight but being on my toes I tend to dump the weight forward pretty often. Any ideas on drills or work that can be done to work on this? Any one ever had this issue before?

    • You’ll be able to tell really well with these vertical snatch/cleans what the problem is. I’m guessing you’re pulling the weight while on your toes. Try sitting back on your heels once the bar enters your 2nd pull. This helps swoop the bar. So from the floor you start mid-foot and you lean back onto your heels as you transition. If you still miss forward when sitting back on your heels, you’ll need to post a video cause you have a more serious form issue.

      • I guess I should specify as well since we’re not doing floor work, you should be pulling all of this box work from your heels since it’s all second pull (tech 3rd pull with the vertical work).

  9. Snatch up to 145
    Snatch pull 245
    Snatch Balance 115
    GHD 50

    Did my gym’s WOD
    3 Rounds 1min rest between
    Shuttle 50round 1, 100r2, 150yd r3
    10 1-arm push press
    15 toes-2-bar
    20 db deadlifts

    done with 50# dbs
    8:01

  10. BB Gymnastics
    1a) 60kg across
    2a) 108kg
    2b) 60kg across (could have been more)

    Conditioning:

    10:23

    M= 5 F= 5 S= 2

  11. BBG:
    1) Up to 125# (missed 2-3)
    2a) 225# (probably too heavy)
    2b) 125# (missed 2-3)
    Felt really slow today

    Strength:
    1a) 25#
    2b) 55# first two, then 45#

    Conditioning:
    15:10

  12. BB Gym:
    1) 105, 105, 115, 110, 110
    2a) 135, 145, 145, 155, 155
    2b) 115, 125, 140, 150, 150

    Strength:
    1a) 15, 25, 25, 25
    1b) 53, 53right/45left, 53/45, 53/45

    MFS -2/2/2
    Conditioning:
    5:53

  13. Was 90 degrees outside and no A.C. in gym so felt like 115 degrees in there with the 40 bodies roaming around…also no chalk which sucked

    BBG: (Vertical Snatches and Snatch Pulls with straps)

    1) 155, 165, 175, 175(2), 175, tried 185 after, got greedy, got 1 rep

    2a) 225, 245, 245, 245, 245

    2b) 135, 155, 165, 165, 175 (fail…was wiped at this point)

    Strength:

    1a) 25, 25, 25, 25

    1b) Skipped

    Conditioning:

    Was just smoked from the heat at this point, had no motivation:

    9:25, very broken (OHS, not T2B)

  14. BBGym:
    1) 115, 115, 120, 120, 125
    2a) 205, 205, 205, 205, 205
    2b) 110, 115, 120, 125, 130

    Strength:
    1a) 45, 35, 35, 35
    1b) 50, 45, 45, 45

    Conditioning:
    Might do later

    M/F/S
    4/2/5

  15. 1) 165
    2a) 205
    2b) 185

    Conditioning- 5:23. Too much rest time coming back to the bar, tough workout overall

    2/4/6

  16. BBG
    1. 125 – still getting the hang of it, but finally set the boxes at the right height! (I think)
    2a. 215(2) too heavy 195(3)
    2b. 165 – difficult in the morning

    Strength
    later

    Conditioning
    3:13 – we did this Saturday. Very Franish. I’d name her Frieda.

  17. BBG
    1. 145, 145, 155, 155, 165
    2a. 205, 205, 205, 205, 205
    2b. 155, 155, 165, 165, 165

    Strength
    1a. 20, 20, 20, 20

    Vest made these go a little smoother.

    1b. 60, 60, 60, 60

    Finally starting to get comfortable here with these.

    Conditioning
    8:33

    Figured this would be in about the 7 minute range for me and it would have been but for the round of 15 overhead squats turning into an absolute shit show.

    Threw the bar behind me the first time I tried to get going and wound up having to break the set. 21 and 9 were both UB.

    Toes to bar broke a lot but I thought I did a better job minimizing time lost than I did on Friday.

  18. BBG 1) 135,145,145,150,155
    2a) 225
    2b) 115,115,125,125,135

    Strength a) 32kg KB
    b) 70

    Conditioning: Fucking DNF! Wheels came off on rep 12 of 15’s.
    *Note to self When I miss Sat wod do not make it up on Sun. Nothing left in the tank.

  19. Did vertical snatches of blocks at 65lbs. Really tried to hit the form today.

    Snatch pulls at 125 lbs
    Snatch balance at 80 lbs

    Glute ham raise at 20 lbs
    Tgu at 33 lbs

    Conditioning 10:02 should have lightened it gone for speed. But cannot get stronger unless I do it.

  20. BBG:
    Snatch off high blocks: 155#
    Snatch pulls: 245#
    Heaving Snatch balances: end at 175#
    Strength: BW, BW, 35#, 35#
    TGU: All at 75#
    Conditioning: 6:03.

  21. BBG
    60, 65, 67.5, 67.5, 70kg
    130kg across
    75kg across

    Conditioning
    5:50

    GHR 2 * 8 with blue and beige band

    MFS = 454

  22. This post (http://sexyasfuck.org/2012/06/01/things-you-do-that-piss-me-off/) made a great point about recognizing DNF-quality work. I arbitrarily set time caps for WODs to distinguish DNF times/scores. There’s only one person (good job, Talayna) who made it under the time cap I set for myself. It’s fucking embarrassing that I perform OHS unbroken but do triples for T2B. When reading DNF next to my ‘Conditioning’ results, it is an admission that I under-performed in a WOD and have a weakness to correct if I am to be at all competitive in the 2013 season.

    BBG
    1) High-hang Snatch -> 1.1.1×5 -> 175, 185, 185, 195, 195
    *Traveling … no blocks/at a Globo gym … adapted snatching to high hang clusters
    2a) Snatch Pull -> 215
    2b) Snatch Balance -> 155, 165, 175, 185

    Conditioning
    For time -> DNF
    21-15-9
    OHS (135#)
    T2B

    M/F/S
    5/3/1

  23. WOD 120625: (shoulder dislocate)

    BB Gymnastics

    1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.

    1) 114, 2) 134, 3) 144 ( f x 2), 4) 144 (f x 1), 5) 139

    2a) 5X3 Snatch Pull – heavy, rest 45 sec.

    224 all sets

    2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec.

    1) 144, 2) 154, 3) 154, 4) 154 (f x 2), 5) 154

    Strength

    1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec.

    Assisted w/ blue band all sets

    1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

    70# all sets

    Conditioning

    21-15-9 of:

    OHS 135#
    T2B

    For time: 14.00, shoulder dislocate on last rep of ohs! Popped it back in and finished last set of t2b. We’ll see how it feels tomorrow.

  24. BBG:
    1) 5*3 @155
    2a) 5*3 @225 (probably too heavy)
    2b) 5*3 @185*4, 195*1

    Strength:
    1a) 4*8 @bwt – (had someone sit on my ankles and slowly lowered body down)
    2b) 45, 55, 65, 70*3/arm – (been hurt up past 2 weeks so this was the 1st time doing these)

  25. bbg:
    95, 115, 125×2, 135
    strength
    a. 185
    b. 95,115,125×2, 135

    midline-done, TGU @ 55

    Conditioning: 8:59-brutal

  26. BBG
    1. 70-70-70-75-75
    2a. 125 for all
    2b. 85-85-85-90-90

    Strength
    1a. 20-20-20-20

    1b. 37-37-37-37

    Conditioning
    7:48

  27. 5 x 3 Hang Snatch at the hips – (135,145,145,155,165)

    5 x 3 Snatch Pulls – (210)

    5 x 3 Heaving Snatch Balance – (135, 155, 165, 170, 185)

    4 x 8 Good Mornings @ 135

    Conditioning:

    21 – 15 – 9

    OHS @ 135

    T 2 B

    7:54

  28. Bench Press:3-3-2-2-1-1
    185,205,216,225,236,245(10lb PR)

    Then ” Annie” -4:59 (40 sec PR)

    I know you all are interested in the work out I did that wasn’t Outlaw Way. Tomorrow I will post another one with and excuse on why I changed it or preformed so poorly.

  29. BB Gynthmnastics

    1) 155, 155, 165, 165, 175 – failed on first attempt of last rep on 175

    2) 185 on all sets

    3) 155, 165, 165, 165, 175

    Strength

    1) used 25lb plate on all sets

    2) 55lbs- only 2nd time doing TGU with BB, so balance is an issue

    Conditioning

    4:32

  30. BB Gymnastics

    1- 155,165,175,185(2),185
    2a-155 x 5
    2b-225 x 5

    Strength

    2 rounds @ 45# bar and unweighted GH Raise. Needed to get going.

    Conditioning

    21-15-9 of:

    OHS 135/95#
    T2B

    -5:12 Rx’d

  31. BBG:
    1) 70, 70, 75, 75, 75
    2a) 90kg for all sets
    2b) 110, 120 for remainder

    Strength:
    1a) 10kg, 15, 15, 15
    1b) skipped

    Conditioning:
    6:20

    Frickin hot out. My caloric intake is down from normal, hopefully training will keep up till I feel better. Still feeling strong, just having trouble eating as much as normal.

  32. Bbg
    1. 2@95 2@105 1@115
    2a 2@95 2@105
    2b 155

    Short on time skipped strength

    Conditioning
    5.53 grip on t2b was limiting factor.

  33. Rudy, or anyone else who can answer this, whats your view on the california strength style of snatching (hit and catch). The topic has come up 1-2 other times on the comments, but they were never really addressed. basically they get the bar unto their hip crease then smash it and let it swing up as they drop under, without shrugging it up.

    heres the way glen penally teaches it/ how jon north, donny shankle and the other cali strength guys do it.

    part 1: http://www.californiastrength.com/olympic-weightlifting-videos/viewvideo/41/snatch/snatch-video-how-to-part-one

    part 2: http://www.californiastrength.com/olympic-weightlifting-videos/viewvideo/42/snatch/snatch-video-how-to-part-two

    part 3: http://www.californiastrength.com/olympic-weightlifting-videos/viewvideo/43/snatch/snatch-video-how-to-part-three

    • Jon North is giving an Attitude Nation seminar at my gym on Sunday. I’ll let you know once I have 1st hand experience, but with the high box snatches, I’ve found no way other than “Tyson hips” to complete the lifts.

  34. BBG: 1) 115×2, 135 x2, 155×1
    2a) 215
    2b) 135
    Strength: 1a) 35#
    1b) 65#
    Conditioning: 7:45
    I hate overhead squats

  35. bbg 1 – worked up to 185 I think
    2a- 245
    2b worked up to 165
    Strenf: skipped, ran out of time
    Cond: 7:44 best I have ever felt on a long set of overhead squats. fuck T2B’s

  36. BBG-
    1) 155,165,175,175,185. Just did regular snatches. No time to set up boxes. and It’s my first day back from a back injury so I wanted to make sure I could still snatch
    2a) 225×5
    2b) 165, 185,195,205f,205
    skipped strength because I totally forgot
    conditioning-4:10

    elbows were killing me for some reason and had to take a huge break between set of 21 and 15. Other than that everything felt pretty good.

  37. CFG Data:

    SP:
    Snatch: 70, then 75(PR off blocks!)
    Pulls 100, 100, 110, 110, 110
    SB: 60, 65, 70, 75, 70

    Strength:
    5, 10, 15, 20, 25 kg
    TGU: 20, 25, 30, 30

    Conditioning (scaled in round two to 50kg): 10: 32 (ouch)

    CALEB:
    100

    110, 110, 115, 120, 125
    75, 80, 85, 90, 95 (i think)

    Strength: Same as above
    Conditioning: 6:03

  38. BB Gym –
    1. 175lbs
    2a. 255lbs
    2b. 185lbs

    Strength –
    Started with 1.5 kb tgu w/ bottom of bell facing ceiling since its part of my shoulder rehab 3×5
    Then
    1a. 25lbs
    1b. 80lbs

    Conditioning:
    4:51

  39. BBG:
    1)75×2,80×3

    2a)135,140,140,145,150
    2b)95

    Strength:
    1a) 12.5(seat setting incorrect), 15,15,20#
    1b) 45#

    Cond.:
    14:27 ohs are my worst crossfit movement. I know this sux but I’ve never done 95#ohs for 45 reps in a WOD before so this is actually a major improvement.

  40. BBG
    1) Worked up to 155
    2a) 225
    2b) Worked up to 165

    Strength
    1a) BW (used a rigged up, poor mans GHD with a bench, plyo box, and abmat
    1b) 65

    Conditioning
    6:51

  41. BBG
    1. 90-100-100-110-110
    2a) 220×5
    2b) 110-110-120-120-120

    Conditioning:
    10:09
    scaled OHS to 110#

    Skipped strength today due to time constraints

  42. Been following since the camp in London in April. Although my snatch has increased 25% since then (fuck yeah!), I’ve still got puny numbers. Thought it’s about time I bit the bullet and started sharing.

    BBG

    1) 95# all sets
    2a) 115# all sets, stayed light to focus on keeping chest up throughout
    2b) 115# all sets, missed 3rd rep on sets 3 & 4

    Strength

    1a) Subbed 4×8 good mornings at 115#
    1b) Skipped, didn’t have time

    Conditioning

    19:56, scaled OHS to 115# for set of 21 but that took 8 minutes so dropped to 95# for sets of 15 and 9

    M-F-S
    4-2-2

  43. 1) 125,125,125,135,135
    2a) 135,135,155,155,155
    2b) 135,135,155,155,155
    1a) 15,15,15,15
    1b) 75,75,75,75
    Cond- 7:37

  44. 1) Snatch: 165, 170 x 2 + f, 170, 175, 180 x 2 + f
    2a) Snatch Pulls: 195 to nips, 205 nips, 215 to xyphoid, 225 under ribcage, 235 just above bellybutton
    2b) Heaving Balance: 215 for 1st 4 sets, 220 for last. Missed 1st rep of 3rd set out front

    First time completing all 4 sets of 8 GHR with a 5# plate unbroken
    TGUs challenge at 65#

    Was pretty cooked at start of conditioning, missed 1st snatch…
    OHS in 7s, then 8 + 7, then 9
    T2B in 7s, 3s, then 2, 2, 2, 2, 1
    7’22”

  45. BB Gymnastics

    135
    155
    175
    185
    195

    Snatch Pulls
    255 x 3
    265 x 4 x 3

    Snatch Balance
    185 x 3 x 2
    195 x 3

    Skipping strength, was going to do it after but didn’t get to it.

    Conditioning

    5:07 – wayyyy too slow.
    OHS – UB, 9-6, UB
    T2B – 10-6-5, 5-4-3-3, 3-2-2-2

    T2B need work in bigger sets

    3 hrs later jumped in on the WOD with the last class.

    5 Rounds

    5 OHS, 95#
    10 T2B
    10 Pistols, alternating
    10 Burpee Broad jumps, 4′

    8:22

    MFS
    3/5/5

    Had a competition on Saturday not fully recovered from, but wanted to get back to training.

  46. 1) 95-105-115-115-125
    2a) 185-185-215-215-215
    2b) 0
    1a) 0-0-10-10
    B) 0-0-10-0 shoulder trouble
    Cond
    After set of 15 I stopped. My shoulder has issues

  47. BBG: 125, 135, 145, 150, 150

    2a.) 225, 235×3
    2b.) 155×2, 165, 170×2

    Strength:

    1a.) 15 lb plate x4
    1b.) 55#

    Conditioning: 5:55 – Felt pretty good and my overhead strength has increased.

    2/2/3

  48. 1) 181, 186, 191, 200, 210
    2a) 235, 257, 268×2
    2b) 211, 231, 241(2), 251

    Strength
    1a) BW
    1b) 85, 95(2), 95(2)

    Conditioning
    4:57

  49. BB Gymnastics

    1) 5X3 Vertical Snatch off High Boxes (at Hip)– 65#

    2a) 5X3 Snatch Pull – 185#
    2b) 5X3 Heaving Snatch Balance – 65#

    Conditioning

    21-15-9 of:

    OHS 65#
    T2B

    10:22

  50. 1) 125, shoulder pain in left shoulder made it hard to go up
    2a)225, 2b) 100 Drop Snatch (hard to do enough weight for snatch balance)

    No conditioning

  51. WOD 120625:
    BB Gymnastics

    1) 115-115-115-115-115lbs.
    2a) 185-185-205-205-216lbs. (used straps)
    2b) 155-160-166-171-166lbs.

    Strength

    1a) 10-10-10-10lbs. ( makeshift homemade GHD)
    1b) 45-50-56-61lbs.

    Conditioning

    21-15-9 of:

    OHS 95#
    T2B

    For time. 4:39

  52. 185-185-195-195-205f

    snatch pulls completed with 295.
    Snatch balances completed with 205.
    Skipped the gh raises and tgus

    conditioning: I like that post about giving one’s self a DNF. Ohs unbroken, toes to bar the sets of 15 and 9 were ugly.

  53. Took a week off after fucking up my knee on last saturdays work

    BB gymnastics- only did the snatch pulls cause I still can’t squat
    175-185-195-205-215

    Strength
    1a.) Bodyweight-was finally able to do these!
    1b.) 45-45-45-65

    Conditioning- can’t squat :(- did the wod with the class
    15:30
    5 rounds- 15 knees to elbows, 15 hip extensions, 15meter handstand walk, 15 box jumps 24″

    Haven’t snatched or squated in over a week, I feel like I’m going through fucking withdrawal.

  54. Gymnastics
    1) 35kgs
    2a&b) 50kgs

    Strength
    1a) 10kgs
    1b) didn do it

    Conditioning
    RX’d (Used 45kgs for OHS)
    11:38

  55. BB Gymnastics:

    ◦Heaving Snatch Balance 3 reps (+ 2 overhead squats): 45 kg/99 lbs – 55 kg/121 lbs – 65 kg/143 lbs – 65 kg/143 lbs – 65 kg/143 lbs
    ◦Muscle snatch 4×4 reps @ 40 kg/88 lbs
    ◦Front squats 5×5 reps @ 75 kg/165 lbs
    ◦Vertical Snatch off High Boxes (at Hip) 5×3 reps @ 50 kg/110 lbs (practised speed and technique)

    Strength:

    ◦ 4X8 good mornings @ 43 kg/95 lbs

    Conditioning:

    21-15-9 of:

    ◦OHS 43 kg/95 lbs
    ◦T2B

    Time: 9:03 RX

    Will do turkish get-ups and snatch pulls later this week (ran out of time)

  56. BB
    1)135# across
    2a) 205# across
    2b) 135#, 115# for the rest

    Strength
    1a) 15#
    1b) 45#

    Conditioning

    8:52rx’d

  57. BBG:
    1)155>
    2a) 245>
    2b)155>

    Cond:
    5:59
    had bar across room and just didnt want to do it at all so i walked, could get sub 5 if cared that day.
    UB on all OHS, broke up set 15 T2B 10,5. rest UB

  58. BBG
    2a 185#
    2b PVC
    STR
    1a 125
    1b 30
    Cond
    OHS 45 5:55
    Working out in a globo gym really sucks while traveling sucks!

  59. BB Gymnastics:
    1) 95, 115, 135, 145, 155
    2a) 95, 115, 135, 145, 155
    2b) 95, 115, 135, 145, 155
    Went Light today, feeling pretty banged up.

    Strength: Skip

    Conditioning:
    13:50 – I’m too fat for this shit!

  60. Snatch from the ground: 115 x 3, 125 x 3, 130 x 3, 135 x 3, 145 x 1
    2a. 160 all sets
    2b. 95, 115, 125, 134, 145

    Strength:
    1. w/15#
    2. w/50#

    Conditioning: different wod

  61. BBG:
    1) 155, 155, 165, 165, 165

    2a) 5×185
    2b) 185, 175, 175, 185, 185

    Strength:
    1a) 4×25
    1b) 4×75

    Conditioning:
    6:30
    *That sucked! Thought my wrists were going to break. Anxious to try that again

  62. FAIL FAIL FAIL was the theme for the day!

    1) 135- 155 most some misses?

    2a) 245 little heavy but ok.
    2b) 155 all sets and it was ugly with fails. Stuck with the weight because I kept telling myself I was being a punk.

    1a)3×30
    2b)3×65 after missing 70lb again feeling weak! Running out of time!

    Conditioning: 13:20
    Really slow but the overhead squats were manhandling me eventuall dropped down. Never thought I would say but t2b were not as bad as the overhead squat.
    T2B- 11/10, 9/6, 5/4.

  63. BBG
    1)115/135/135/135/135

    2a)185/205/205/205/205
    2b)115/115/125/125/125

    Strength
    1a)10/10/10/10
    1b)65/65/65/65 – TGU’s piss me off

    Conditioning
    10:05 – started with 135 for 10 reps, had to drop down to 95 to maintain depth and speed. 135 was crushing me. Need more overhead squat work…

  64. bbg:
    1) 95/105f1/100/100f2/95
    2a) 185
    2b)115/115/120/120/120f2

    strength (skipped)

    conditioning

    8:26 at 95lb

    weak after taking some days off

  65. BBG:
    1.)155, 155, 155F, 155, 155

    2a.)205, 205, 205, 205, 205
    2b.)155, 155, 155F, 145, 145

    Strength:
    1a.)40, 40, 42.5, 45
    1b.)67, 67, 67, 70

    Conditioning:
    12:42

  66. 7/2/12
    WOD 120625:

    BB Gymnastics
    1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. 145, 167, 167, 167, 176lbs
    2a) 5X3 Snatch Pull – heavy, rest 45 sec. 220lbs all sets
    2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. 1@176, 4@187lbs

    Strength
    1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. 15lbs all sets
    1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec. 75, 80, 85(fail on left arm), 75lbs

    Conditioning
    21-15-9 of:

    OHS 135/95#
    T2B

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