120630

The numbers don’t lie. At current count I’ve got 40 plus people completing “King-Kong” RX’d.


Brandon Phillips – 340# Jerk.


Elisabeth Akinwale – 2:10 “King-Kong” – unbroken.


Jessica Rodriguez – 207# Jerk @ 118# BW.

And…

Jessica Rodriguez – 5:59 “King-Kong” – still @ 118# BW.


Sam Farris – 315# Jerk.


Lauren Brooks – 225# Jerk.


WOD 120630:

BB Gymnastics

1) 7X1 Snatch off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Clean off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed

Strength

5X5 High Bar Back Squat @ 75% – rest 60 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning

21-15-9 of:

OH BB Walking Lunges 135/95#
C2B Pullups
Bar Facing Burpees

For time.

Notes: For BB Lunges 1 step = 1 rep.

85 responses to “120630

  1. Elizabeth, wow. Wow. At 40-plus unfortunately I need a lot of work before I get to where you are. It feels like I can only dream…

  2. Has anyone read Tommy Hackenbruck’s tweet crying about all the Outlaw footage on the Games site?

  3. Tommy Hackenbruck ‏@UteCrossFit

    I’m excited to one day read an article on the games site that isn’t about outlaw programming.
    Expand

    Reply
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    8:32 PM – 29 Jun 12 via TweetCaster for iOS · Details

  4. BBG:
    70-75-75-80(F)-80-85(F)-85(F)-85(best from blocks so far)
    100Kg, loads of misses

    Strength:
    110Kg

    Conditioning:
    15:48

    MFS
    673

  5. BB gymastics
    1) worked up to 165
    2) worked up to 255(10lbs over my full clean PR)
    strength
    235x5x5

    2/2/2

  6. WOD 120630:

    Strength

    5X5 High Bar Back Squat @ 189 – rest 60 sec.

    Shoulder still out of commission. No heavy cnj or snatches for at least 3 – 6 weeks. Starting rehab as soon as shoulder is pain-free. Until then I’ll be doing scaled versions of the WOD.

    WOD 120629: 

    5 rounds for time of:

    30 GHD Sit-ups
    25 Back-extensions

    12.52 ish (?, 2.33, 2.48, 2.42, 2.38) PR? 
    Didn’t time the first round, but it was all unbroken. Definitely faster than second round.

    110930: 12.55
    100504: 16.28
    090922: 17.21

    WOD 120628:

    4 rounds for time of:

    400m
    50 squats

    12.05 (2.37, 3.06, 3.09, 3.11)

  7. BB Gymnastics
    1) 135, 155, 155, 155, 165, 175, 180 (F)
    2) 175, 185, 195, 205, 215, 225 (F), 225 (F)

    Strength
    225

    Conditioning
    12:26

  8. Worked out with fellow Outlaw follower Will Hall…dude is stupid strong

    BBG:

    1) some reps with straps some without because the straps broke
    185 195 205 205 215 215 225(fx5). I am pulling and catching 225 every time but losing it behind me in the hole. Very frustrating.

    2) 245 255 275 285 295 305xfx2 (caught 305 clean twice but got stuck in the hole both times…gotta hone in on those 1 1/4 squats)

    Strength:

    295 for all sets…got pretty light headed

    Conditioning:

    Did this outside and it was 100+ with humidity…13:25 and every minute sucked

  9. BBG:
    1) 165*2, 175*3, 185, 190
    2) 205*2, 215, 225, 235*2, 245 (prob started too light

    Strength:
    HBBS – 260x5x5

  10. BBGym:
    1) 115, 120, 120, 125, 125, 130(f), 130(f), 120, 120
    2) 155, 160, 160, 165, 170, 175, 180

    Strength:
    205#

    Conditioning:
    Skipped

    M/F/S
    2/6/3

  11. Low block snatch
    85-90-95-100f-95-95 cannot seem to get ahead on snatches lately. One daddy 105 is easy next 95 sucks. Rest to break through this weight… I know I need steroids…

    Low block cleans
    125, 135, 145, 150, 150, 155f, 150f

    Did Wittman hero WOD for conditioning. (Saturdays are hero WOD days) did rx guys weight. Time 33:39

    High Bat back squats 5×5 at 160

    Thanks for such amazing programming.

  12. BBG
    1a. 155, 165, 175, 185, 195, 205, 215 (F), 215 (F)
    1b. 205, 225, 245 (F), 245, 255 (F), 255, 265, 275 (F)

    These were super solid. First time ever lifting from blocks at this height. 205 snatch tied my PR from the floor. 265 on the clean was a 10 lb PR from the hang or blocks.

    Strength
    305, 305, 305, 305, 305

    Conditioning
    14:29

    Lunges went 12/9, 9/6, UB. Chest to bars were a shit show. Felt like I moved well on the burpees.

  13. BBG

    Snatch – 115-1-135-145(f)-145-145-150-(f)-150(f)
    Clean – 155-165-175-185(f)-185-185-185

    HBBS
    Completely forgot about this.

    Conditioning
    9:52 @ 115 for OH BB lunge

  14. BB gym
    Skipped – Clint’s all morning and a oly seminar at noon.

    Strength
    365 x 5

    Conditioning
    9:30 – felt pretty tired today

    M/F/S – 2/5/5

  15. BBG: Snatch: 135,145(f), 145 ,155, 165, 175(f), 175(f) Keep losing it forward in the hole, frustrating but still only 10 lbs below max snatch
    Clean: 185, 205, 215, 225, 230, 235(f), 235, 240 (f got greedy)

    Strength: 235 for all, slightly higher than 75% but perfect weight for such little rest between sets.

    Conditioning: 17:27 that was effin hard! First time doing conditioning in a while because I’ve been lazy!

    Time for an ice bath…

    • Fails on cleans were getting stuck in the hole, weak front squat is limiting factor. More 1 1/4 and pause squats will help.

      Fails on snatch were all forward in the hole, I think a healthy dose of snatch balances and drop snatches to help warm up before BBG will help that.

      Conditioning was quite broken (even first round) but no failed reps, just slow.

      M/F/S
      2/4/6

  16. Snatch – 135. Felt weird doing snatch off blocks this low.

    Clean- 195. Again. Weird.

    Squats – 4×225. 1×235

    No conditioning.

  17. BBG:
    1) Snatch up to 190# (5# PR!). Failed twice at 195#.
    2) Cleans up to 235#. Failed twice at 245#.
    Strength: 5×5 at 265#.
    Conditioning: 10:50.

  18. Worked up to 175 on Snatch
    Worked up to 265 on Cleans

    Did King Kong today cuz I ran out of time yesterday: 9:18 rx’dish (power cleans instead of squat cleans) everything else was RX, no misses

    5×5 at 235 on squat

  19. BBG: 1) up to 165.
    2) 235. Felt great
    Strength: 265 on HBBS

    Conditioning: 14:21. 105 outside = hell

  20. BBG
    1) 115-115-125-125-135f-130-130
    Kept jumping forward, too much bar swing
    2) 165-170-175-185-190-210f-210
    Strength
    205 5×5
    Cond
    8:18 rx’d

  21. Snatch Blocks: 135, 155, 165, 170, 185, 190 miss, 190 make, 190 miss
    Clean Blocks: 155, 165, 185, 195, 215, 225 miss, 225 make, 230
    HBBS: 185, 205, 225, 245, 255
    Conditioning: 21-15-9 GHD sit ups, 88lb KBS 3:35

    came back later for 2nd round conditioning:

    21-15-9 bbl rx, c2b, bfb: 9:24

  22. BBGym:
    1) 75-80-80-85-90-90-90
    2) 125-130-135-140-145-150-155 (tied squat clean PR!)

    Strength:
    150#

    Conditioning: 15:37

  23. Barbell work: snatches worked up to 225. Felt slow and missed 235 forward 4 times.
    Cleans: hit 325 which is a pr off of blocks.
    Squats completed with 345.
    Conditioning: first day of training in the lejeune humidity. Got smoked by two legitimate guys. 16:25. Chest to bar pull ups were horrendous.

  24. BBG Skipped

    HBBS 175 all sets completed

    WOD time 23:50 and I scaled the lunges to 115

    M.F.S. 8.6.2

    My mood was so bad I cock punched myself.

  25. Snatch: 170 (10lbs under 1RM PR from floor)
    Clean: 250 (tie 1RM PR from floor)

    Strength: 280 HBBS

  26. Snatch – Up to 75kg (Equals PR from floor). 2 close misses at 77.5kg
    Clean – Up to 102.5kg (7.5kg off PR from floor)

    Back Squat – 145kg x 5 x 5 – Horrible with 1 minute rest breaks

    Conditioning – Modified due to wrist fatigue (couldn’t handle OH lunges)

    21-15-9
    Pullups
    Burpees

    4:52 – Felt like fran.

    Good nights training, looking forward to a day off tomorrow!

  27. BB GYM

    Snatch off low blocks: 60 kg
    Clean off low blocks: 70 kg

    Strength

    HBBS 5X5 @ 85 kg

    Conditioning:

    15 min (butterfly pull-ups)

  28. BBG –

    Once again all Power snatch/clean due to quad tendonitis so….

    Snatch – 165
    Clean – 225

    Strength – Rudy might kill me for this but doing deads in place of squats.

    5×5 @320 (425 max and using the percentage above)

    Conditioning –

    12:03 Rx’d – how hot can it possibly get in North Carolina…

  29. July 1st: Not sure if programmed break was intentional or because of the power outage. So did a workout anyways

    “Canada Day”
    BBG: 5×3 vertical snatch: 115, 135, 115, 125, 135 Feels like I can get zero power on the pop so kept it light to work on speed and position

    Strength: 5×2 push press 185, 205(pr), 215, 215, 220(f), 205(f), 195
    5×2 Pause front squats : 205, 215, 225, 230, 235(f), 225
    Sadist so I continued no pause: 230×2, 235×2, 240×1, 245×1(old PR tie but far easier), 250×1(f)
    Canada day so I still continued but with the pause again: 185×2, 205×2, 225×2, 230×1

    Hspu: 3,4,3(added 25lb Hi-temp plates as deficit), 3

    Weighted pull-ups: 8x10lbs, 6x15lbs, 4x35lbs, 2x60lbs

    Strong day, glad to see numbers improving consistently.
    Happy Canada day Canadian outlaws!

  30. WOD 120630:
    BB Gymnastics

    1) 135-140-146-151x-151-155x-155lbs.
    2) 212-217x-217x-217-223-232x-232lbs.

    Strength

    216lbs.

    Conditioning

    21-15-9 of:

    OH BB Walking Lunges 95#
    C2B Pullups
    Bar Facing Burpees

    For time. 8:29

  31. BBG:
    Snatch: 115, 120, 125, 135, 135, 145, 145
    Clean: 135, 155, 165, 175, 185, 185, 185

    Strength:
    205 x 5

  32. Snatch- 145lb. Dropping all the way down 40lb less than power snatch but trying to stick with dropping all the way.

    Clean (below knee) – Went up to 245F

    Make up squat and cond tomorrow.

    • Made up today

      Squat HBBS- 3 x 5 @ 300.

      Cond- 18:56 The overhead squats were manhandling me. Pullups were in sets of 4 to 5.

  33. 6-29-12
    10×1 Split Jerks: 225, 230, 235, 240, 245, 250, 255, 260, 265, 270, missed at 275 which is best to date

    Banded DL at 225 + blue wrapped round bar for tension
    DB press 55# 5,5,5,5,4

    “King Kong” w/365# DL and 225# Squat Clean in 5 flat. Hip felt shitty during DLs.

  34. M/F/S – 2/6/4
    BBG
    1) 135/145/155/165/175/185F/180F – been chasing 185 for while…its coming soon
    2) 185/205/225/235F/235/245F/245F

    Strength
    240

    Conditioning – 16:38
    95# OHWL, never done these before, will go heavier next time
    C2B pull ups
    Bar facing Burpees, these demolished me and cost me the most time

  35. BBG
    1. 167, 179(f), 184, 190, 196, 185, 185
    2. 185, 196, 207, 218, 229, 234, 240
    Strength
    308
    Cond
    14:03
    This sucked, too humid and had just eaten dinner, but good to do it anyways

  36. BBG:
    1.)165, 170, 170F, 170F, 165F, 155
    2.)185, 195, 195, 205, 205, 210, 215

    Strength:
    227

    Conditioning:
    17:17

  37. 8/7/12
    WOD 120630

    BBG
    1) Worked up to 209lbs, got one there, then missed and everything went to hell.
    2) Worked up to 275, hit one grinder there, missed, and again everything after sucked, so moved onto BS.
    Strength
    287lbs x 5

    Conditioning:
    10:36 Rx’d

    Today was shitty. That is all.

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