121017

Spent the evening with CJ. We decided on the 2nd and 3rd events of the Open.

2nd event: 1,000 Burpees for time.

*Score is ranked by whoever has the highest levels of muscle enzymes in the blood (5 hour time cap).

3rd event: Max Distance Broad Jump Over Fire Pit.

*Athletes must land on “other side” of burning fire. Landing on fire/hot coals or any melting of skin will result in DNF.

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WOD 121017:

BB Gymnastics

1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 Reverse Hypers – heavier than last week, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15′ – rest 30 sec.

Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.

58 responses to “121017

  1. WOD 3:

    Max distance run on railroad tracks ahead of 25 MPH train. You will have a 800 yard head start, and will be ranked by the distance you travel before jumping out of the way.

    Getting hit by train does not result in DNF, but will be ranked below non-hit athletes by total bodily injury, as measured by hospital bills.

  2. BBG:
    1. Worked up to 205#
    2. Worked up to 240#

    Strength/Conditioning:
    1a. 185#
    1b. 135# RDLs
    1c. 115#
    1d. No rope set up. Worked on C2B Pull Ups since I did not do them in yesterday’s.

  3. BBG

    1) 115×3
    120×1
    125×1
    130-f
    125×3
    120×2

    2) 150×1
    160×2
    170×4
    160×3

    STR/con

    1a) 145 x 5 x 3
    b) +15 (I’m doing these with a dumbbell and plates stacked on a high box :s)
    C) 75 x 12 x 3
    D) 2×20′ x 3

    MFS:2/4/5(fell down the stairs and bruised my heel yesterday)

  4. How about a Skill WOD like Midget Toss for distance?

    Finals Wod: Top 3 males and females each fight a Bear to the death. First one to kill the lion or last person still alive wins. Functional Fitness.

    • Sorry, first one to kill the bear or last person still alive wins. Fighting a Lion could be the scaled alternative.

  5. BB Gymnastics:
    1) 155×3, 165×4, 175×3
    2) 225×4, 235×4, 245×2

    Strength/Conditioning:
    1a) 135
    1b) back extensions with 35#
    1c) 115
    1d) 3,3,4

  6. BBGym:
    1) 6×125, 2×130, 2×135
    2) all at 165

    Strength/Conditioning:
    1a) 150, 150(4), 145(4), 145-did an extra set to make up for misses
    1b) Straight leg DL: 125
    1c) 105, 100, 100-brutal
    1d) ME ring dips: 15, 14, 12

    M/F/S
    3/6/8

  7. BBG:

    1) 135-135-135-135-145-145-145-155-155
    2)185-185-185-185-205-205-205-225-225-225

    Strength/Conditioning:

    1a) 185
    1b) 140
    1c) 135 – way way harder than I thought it would be.
    1d) 4-4-4 – Only have a twelve foot rope.

    Legs are fried.

  8. BBG
    165×2, 185×2, 200×1, 205×1, 210-miss, 215×1, 220×1, 225-miss
    205×3, 225×3, 235×2, 245×2

    S/C
    1a – 155
    1b – 3×20 banded good mornings
    1c – 95 (fucking humbling)
    1d – ME Unbroken Muscle Up – 6,6,6

  9. I just moved to Cape Town, South Africa for the nest 3-6 months and was wondering if there is a gym that does outlaw around that I could visit?

  10. BB Gymnastics

    1) 10X1 Snatch from High Boxes (above knee)
    1-95 2-95 3-105 4- 105 5- 110 6- 110 7- 115 8- 115 9- 120 10-120
    2) 10X1 Clean from High Boxes
    (Big focus on tech with hips)
    1-120 2- 135 3- 145 4- 145 5- 150 6- 150 7- 155 8- 155-turned into a shitty power clean 9- 155 10-155

    Strength/Conditioning
    1a) 3X5 Push Press – 155
    1b) 3X12 Reverse hyper/subbed it on GHD with rev leg lift
    1c) 3X12 Bulgariant Split Squats (front rack) – 95lb
    1d) 3X1 minute ME Rope Climbs 15′

    4/7/8

  11. BBG
    1) 210
    2) Skipped

    Str/Cond
    1a) 185 for 3 sets
    1b) 20# Med Ball on GHD Machine
    1c) 145 for 3 sets
    1d) 3 ascents each round

  12. Bbg
    Snatch 165-165-165-175-185-195-205-205-205-205
    Clean-210-225-245-245-255-255-265-265-275-275
    Strength/cond
    A)185
    B) 3×5 Goodmorning 135
    C) 95 wow that was rough first time….
    D)3-2-2 I chose to have a leg left rather than climb more being a wussy….

  13. Any Outlaw friendly gyms in Colorado Springs? Will be there for the rest of the week and would love to get Fri and Sat in if possible. Thanks.

  14. Bbg
    1) 110-110-115-115-120-120-125-125-130-130
    2) 155-155-155-155-155-160-160-160-160-160

    Strength/Cond
    A) push press 3×5: 125-115-115
    B) RDL (4″ deficit) 3×12: 115-115-115
    C) strict ring pull ups: 8-10-10

  15. BBG:
    1) felt pretty horrible today; not sure what’s going on, but I just didn’t have any overhead stability – worked up to 70, 75, then just hit lighter weights the rest of the sets
    2) cleaning felt a little better, but not great. I hit 120 then 125 (both PR’s off the blocks)

    StrenthCon:
    1) 85, 85, 85
    2) bands
    3) 60, 65, 65 (I think)
    4) 4, 4, 3 (our new rope is so slick any ideas on why it might be slicker than other ropes and how we might get rid of that slickness would be greatly appreciated.

    Generally feeling bad today. Maybe underrecovered, underfed, or just being lame. Parts of me are sore, more sore than I think they ought to be and my attitude today was shit.

  16. BBG:
    1: 135, 145, 145, 155, 160, 165F, 165, 165F, 165F, 165
    2: 165, 185, 195, 205, 215, 225, 230, 230, 230, 230

    S/C:
    1a) 155, 165, 165
    1b) 20, 30, 30
    1c) 65, 65 (failed last rep), 65
    1d) 3, 2, 2

    Before today I’d never done pulls from boxes; feels like I need to do a lot of these with the snatch to fix my inconsistency. Also never did Bulgarian split squats before; balance was the issue much more than strength. Met-con was giving out far more than strength. I’m fuckin’ beat from the last three days. Love this shit.

    MFS 3/6/5

  17. BBG:
    1. 85-85-87.5-87.5-90-90-92.5-92.5-95-95#
    2. 125-130-135-135-137.5-137.5-140-140-142.5-142.5#

    Strength/Conditioning:
    1a. 105-110-115#
    1b. subbed 80# good mornings
    1c. 70#
    1d. 3-2-2

  18. no blocks

    HighHangSn: 175×2, 180×2, 185×6
    HighHangCnJ: 195×2, 200×2, 205×2, 210×2, 215×2

    a) 3×5 PP 145lb
    b) 3×12 back ext 10lb
    c) 3×12 ab wheels
    d) 3×12 face pulls, purple band

    MFS 134

  19. Swim Practice for a hour and then….

    BB Gymnastics
    1) 175 185 185 185 185 185 (stopped at 6 I was feeling pretty worn out today)
    2) 230 240 240 240 240 245 (stopped at 6)

    Strength/Conditioning
    1a) 185 210 225(4)
    1b) Purple Band on GHD
    1c) 115
    1d) 4 5 5

    M-F-S

    5-7-6

  20. BBG:
    Snatch – 95×3 105×7 all good
    Clean 155×5 good 165×5 missed first rep

    S/C:
    145/145/145
    BW/BW/BW
    75/75/75
    No Rope still did 1 min muscle up practice.
    Attempts: 9/7/7

  21. BBG:
    1)135×10
    2)205 x 5, 215 x 5

    Strength/Conditioning:
    1a) 155# all three rounds
    1b) 45# all three rounds
    1c) 155# 12 on each leg for first round and then 6 on each for last two… dont know if that was right but thats how i did it… and it was tough
    1d) 3, 3, 2.

  22. BBG:
    First time off boxes! Fun stuff
    1. Done at 95#
    2. 115, 135, 155, 165, 170×3, 165×3

    Strength/Conditioning:
    1a. 145, 150, 155
    1b. 125, 135, 145 Goodmornings
    1c. 75, 80, 85
    1d. 21, 19, 20 Towel Pull-ups

  23. BBG:
    1) 165# across
    2) 226# across

    Ran out of time; had to leave for our next tournament in the ATL. Definitely need a rest day tomorrow. My legs are toast.

  24. BBG
    1) worked up to 110
    2) worked up to 160

    strength/cond
    1a) 105
    1b) subbed good mornings @ 105
    1c) 65
    1d) rope climbs first round then subbed pullups

  25. Wow, def had squat hangover today.
    1) 185
    2) 245

    1a)185
    1b) no weight
    1c) 135
    1d) 14 14 13 (did strict c2b chins)
    4/8/7

  26. 29/m/5’11″/175
    BBG
    1) 135-135-135-135-145-145-150-150-155-155-155
    2) 155-155-185-185-185-185-200-200-200-200

    Strength/Conditioning
    1a) 135
    1b) green band on GHD with 15lb dumbbell
    1c) 135 (ugly tonight, hit shin on box)
    1d) 4-3-4

  27. snatch 135 155 175 185 195 205 215 225 240 245f
    clean 185 225 245 265 275 280 285 290 295 300
    felt good so went for PRs

    PP 205×3
    GH raise 30#x3
    Split squat 135×3
    Rope 6 6 7

  28. BBG:

    1) 185# x 10
    2) 205 x 5, 225 x 5

    Strength/Conditioning:

    1a) 185#, 185, 185
    1b) RDL sub, 135, 135, 135
    1c) 95#, 95, 95
    1d) 4, 3, 3

  29. 1)135,135,135,135,155,155,155,155,165,165
    2)185,185,185,205,205,215,220,225,230,235F

    Cond
    1a)205,225,225
    1b)grey elite fts band
    1c)165,165,165
    1d)2,2,3

  30. BBG

    Made up Clean and Jerk percentages from Tuesday.

    Based off 315. Felt good so worked up to 315 and hit the clean but missed the jerk.

    No Conditioning.

  31. 41/6’2″/203

    1) 80/85/90/90/92.5/92.5/92.5/95/97.5kg (215#) – felt good
    2) 110/112.5/112.5/115/117.5/120/122.5/125kg (275#)

    3a) 70/80/80kg – didn’t push this too hard because of shoulder
    3b) 35# BE substitution
    3c) 95/115/115# – haven’t done these in front rack before. not bad once you get balance under control.
    3d) 2 legless rope climbs

    Feeling great. Ronald Regan, I live in Colorado Springs. Feel free to hit me up on Fri/Sat and we’ll see what is going on. bwm colorado at gee mail dot com.

  32. BBG:
    1) 175, 180, 185, 195, 195, 200, 205, 205, 210, 215F
    2) 195, 205, 215, 220, 225, 225, 230, 235, 235, 235

    STRENGTH/COND:
    1a) 3×185
    1b) did not do
    1c) 3×125
    1d) 5, 4, 4

  33. bbg:
    65,85,95,105,115,115,115,115,125,135
    clean:135,155,185,195,195,195,195,195,195 elbow started to hurt so i stopped

    strength:
    I did this for tune so with as little rest as needed to do unbroken. probably was about 30 seconds. first round was less maybe 15 seconds last round was maybe 35 seconds.
    pushpress 185
    reverse hypers 25db between legs
    front rack bulgarian squat 135 uberhard
    did 12 strict pull ups no rope
    time was 12:35

  34. 1) 3×85#/95#/95#(F)/2×95#/115#(F)/105#(F)/100#
    2)125#(F) / 2×115#/ 125#/ 135#(F)/2×125#/135#/2×135#(F)

    After that I decided to work on speed on Snatches from boxes as they did not feel perfect and comfortable, so I made 3×5@75#, 3×4@85#/3×3@90#, 1×2@95#. taking 60sec. break in between sets. At 95# I started loosing nice flow, so stopped.

    strength:
    a)95/105/115 (failed last rep@115#)
    b) 35/40/45#
    c)115/125/135#
    d) 2/2/2 (need to learn faster descend and not to burn my legs).

  35. Only S/C piece today: (made up S/C from 10/13 & 10/16, see results posted there)
    Subbed ## GHD hip ext for reverse hyper. Balance struggle w/ Bulgarian Sq (new movemnet)
    PP: 85#
    ## GHD: 25#
    BulgSq: 45#
    Rope Cl: 2x (chink in armor!)

    F/51/5’3/#2mch!

  36. BBG:
    1) 10×1 @ 65kg
    2) 10×1 @ 80kg

    strength/conditioning:
    1a) 3×5 @ 80kg
    1b) Reverse Hypers 3×12
    1c) Bulg Sp Sq 3×12 @ 50kg
    1d) practiced rope climbs in a GLOBO GYM

  37. bbg
    1/ up to 75kg
    2/ up to 100kg
    timing was off a bit so kept it a bit lighter

    str/con
    1a/ 3×6 strict press 60kg (didn’t read it properly)
    1b/ goodmornings 60kg
    1c/ 60kg
    1d/ 5,4,4

  38. Snatch- Worked up to a 185 had some fails but this is a big improvement from blocks.

    C&J- Broke up Clean and Jerks since wrist are still jacked. Did clean pull doubles off blocks up to 375. Jerks did up to 275 fails.

    Did push presses at 225 B neck. Also did EMOM seated and bar muscle up.

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