Ummm…
Uh…
I…uh…don’t…
I don’t really know how to set this one up…
You know what? See for yourself…
WOD 121116:
Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2) 7X2 Bench Press – heaviest possible, rest 60 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
3 rounds for time of:
7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups
First!
I love Fridays
+1
TGIF
europe has really brought out the intellectual in you.
Ha!
Anybody hitting this in the Boulder, CO area? Wanna meet up?
This isn’t a dating site. Try eHarmony or DateWOD.
It’s not? Well now I’m just confused. Thanks for pointing me in the right direction!
CO Springs area. Not that far south.
In longmont right now, short notice maybe you can join us for the next one.
Enjoy Kopenhagen, it’s one of the coolest cities that I’ve been too. Make sure to visit Buther’s Lab too! Great location.
Agreed – I love Scandinavia!
10:25, then puked
Dong Energy: Helping man power through snatches
I have a spot in the MIAMI Training Camp on Dec 14-16 that I regrettably have to give up. Please email me karen@crossfitoib.com if you are interested.
I also have non-refundable non-transferrable plane tickets. Ha.
I’m interested, Karen!
Dead lifts, no bands so did them at 75%
7×2 bench press, 205
Cond- 11:20
STR
1) 230 + Red and Purple
2) 235(1), 240(4), 245(2)
COND
skipped
5/5/5 (felt like dog shit today)
Strength
200lb bar weight, and medium size blue band, along with the small thin red band.
300lb at the top of the lift, felt good, focused on speed an pulling quick
Bench press
240 all sets
CND
15:06
Ghd sit ups killed me!
225 DL
275 bench press
12:45 conditioning
Strength
1) 135 / red bands
2) 95
Conditioning
Subbed 7 ring pull ups + 7 ring dips for MU (since I don’t have mine yet)
RX on thrusters/GHD
15:50
M/25/165#
Strength:
1. Didn’t have bands, used 295#
2. Used 185# for all sets
Conditioning:
14:10 RX, felt like puking on the GHDs, so had to slow down.
Str –
1) done (off 485) missed 1 (almost ripped my hand off)
2) 275
Cnd –
7:50
Strength
1)235#
2)205(1),225(6)
Conditioning
12:30
4/2/3
Strength
1) based on 435#
240# on bar with green and red band
2) 205#
Conditioning
16:56 Rx
Oly work:
A. PwrSn + HPSn + OHS (ub, narrower grip than usual, up to same load as Mon; kilos)
EMOM: 40/2 45/2 50/2 55/2 60/2
Every 90 secs: 65 70 75 80 (176 lbs)
B. PCln + HPCln + Jerk: 60 65 70 75 80 85 90 95 100 (220)
C. 1x Front Squat 1&1/4 @ 115 kg (253).EMOM for 5 mins
SSC: Every 2 mins for 20 mins:
3x Weighted DH CTB Pull-up (pronated) @ +10 lbs
8x HSPU to a stack to work on quick lockout
Row until 40 secs on the clock (1100+ m total)
Conditioning:
9:35 Rx’ed
Really long stressful week – my wife’s father passed away in the hospital on Wed. Everything is feeling okay-ish but not as easy as usual.
Conditioning:
9:51 Rx’ed
1) speed DL at 275#
2) 205.215.205.210.215.205.210
Cond – 10:07, 1st rnd unbroken
Anyone interested in a spot at the RI trainning camp in December?
Email me:
Diorioj @ gmail.com
Did my own programming in dead lifts today. Getting ready. Did sets of 5 till failure got 240×5, 245×3. Then sets of 1 with a 15 lb PR of 270 lbs. Whoop…
moved onto squats cleans +2 front squats did 4×3 165 lbs
Front Squats from rack wave loading 5,3,2,5,3,2 did 140, 140, 150
Then I benched 7×2 100, 105, 110, 110, 110×1, 105, 105
Conditioning let’s just say I was owned by muscle ups… All the blood was I’m my legs and I couldn’t stay I’m a false grip for more than one.. Oh well, not everything can be prefect… Finished at least.
Ready for more. Thinking 1000m row, 50 hspu and 30 hpc at 135… Just to make up for the damn muscle ups…
Deadlift 245 + red 130; fast
Bench 245, 50, 55, 55, 55, 55, 55
Condition 11:09
Deads off 525 blue band rogue rig
250 on bench
Cond: 9:50 had to adjust ghd halfway through first set of ghd su wow my legs got thrashed…
1) 195 w/ blue bands
2) 190# across
Cond 19:19 Rx
Most of that time was spent on muscle ups. Bah.
Strength:
1) 155 bar weight with new purple bands, been going light, will go heavier next week.
2) 135-140-140-140-140-140-140
Cond:
17:13, only did 3 muscle ups per round and failed on more reps than I would care to admit. It was BRUTAL for me today. Shoulders shot from bench and forearms very sore.
2/6/6
275# bar weight
125# band tension
All felt strong
Bench 225,235,245,255,265,280,295
Had no spot so I worked up in weight
Cond.
8:25 I need to buy a god did stiff leg sit ups in place everything else rx.
1) deads off 272.5kg + 2 red bands – fast, heavy at top. love this stuff.
2) bench – working a lone today, no lift, no spot, stuck with 220 for all sets. fast
Conditioning: 9:40 – my abs were crushed from practicing back tucks and gymnastics for a few hours yesterday so those GHDs felt really spicey (& slow)
Shoulders have been killing me so I think I better take a few days off; generally feeling a bit under recovered.
Strength
1) based on 485# the first 5 reps, then jumped to another bar that was based on 435# due to my pulling was really really slow
240# on bar with green and red band for final reps
2) 185#
Conditioning
18:34 Rx
Deadlifts off 535. These hurt today. Did wednesday’s workout yesterday and my back was fatigued from the rows and jumping good mornings.
Bench – done at 265. Could do more with a spotter. Got scared.
Conditioning: 10:04rx.
Crushed my midline…thrusters should have been unbroken but were not.
Deadlifts off 450#. Explosion left around number 15 haha
Bench- last set at 235# x2, considering my 1RM was 220# in August when I started Outlaw, I’m fairly happy with that!
WOD-15:01 rx’d… felt like ass today. Couldn’t tie many thrusters together.
Just throwing this out there but my box, Shenandoah CrossFit in Winchester, VA is having a fundraiser tomorrow Saturday the 17th for the victims of Hurricane Sandy. We are collecting anything and everything that we can from cleaning supplies to clothes and canned food to drive up there to them. A girl that use to go to our box moved up there this summer and her box was greatly effected. There will be a WOD for the fundraiser but also if you want to bring anything, all 3 of us coaches at our box follow Outlaw so feel free to WOD with us at our box. Even if you think you will be in the area stop on out. Check out our website for more details!
http://www.facebook.com/events/126763667477135/
1. Based off of 475 so 265 on the bar and a green band
2. 205, 215, then 225 the rest of the sets
Cond 8:45 did everything UB except the 2nd and 3rd set of thrusters and the last set of GHD I felt like I was gonna puke and paused for a few second
Strength
1. 275 + white bands for 13 reps. 225 + white for 8.
2. 245
Cond
11:00
Strength:
1) Based off 425
2) 3×185, 2×180 failed 2nd rep on 6th set, 2×175
Conditioning:
16:42
-moved real slow through this
M/F/S
2/8/3
BBG
1. 115 bar weight
2. 115/120/125/130/135(3)
Conditioning (bar mus with blue band/65# thrusters)
11:38
Str
1) Dead off of 460
2) Bench 205/215/225/225/225/225/225
Cond
14:59
2/3/6
My posterior chain was really sore going into this. Not surprising, i lost this wod in the shoulders.
Strength
1) 250# no bands
2) 185# all, failed last rep last set.
Conditioning – 13:30
Ring Muscle-Ups
Thrusters @ 95#
Strength:
Deadlift bar weight @ 250# + blue & purple band
Bench press @ 235#
Conditioning:
9:20
Deadlifts based off 435. With single green band at short distance.
-Complete
Bench (no spotter)
205 for all sets
Conditioning
9:55 Thrusters punched me right in the stomach/GHD situps ruined hip flexors on the extension.
Strength
1) 95# w/ purple bands
2) 95#
Conditioning
Sub 1c2b +1 ring dip/MU
RX on thrusters/GHD
14:52
DL) 315 on bar check
BP) 225 easy but no spotter
COnd
9:59 still feeling that week of being sick
no deads, did back squats instead
bench- 215# (i suck)
conditioning- 7:53- last round of thrusters killed me, dropped the bar twice =(. after the first round everything just felt slow.
Sorry for not posting. Had a competition saturday, got seventh, then got terribly sick.
Have been trying to do small lifts when i’m able. Did McCluskey on Veterans day and almost fainted on a run from being sick. Then been recovering .
Strength
DL= X
Bench= 175 (i hate bench)
Conditioning
9:02
Strength:
1.) 270
2.) 235
Conditioning:
10:51 Rx -1st round UB, I didn’t think those GHD situps were going to be tough!
3/4/3
deadlift based off 585
bench 340 for all sets of 2
no conditioning, recovering from stomach bug
DL: tension was a little more then 25%, started at 145lb but moved to 135lb after 3min in. Couldn’t get full hip ext at the top with the tension that on there.
Bench: 135lbs
Conditioning: 13:03
Got 4 out of the 3 muscle ups on round 1
3 of 4 on round 2
Did ring dips and c2b pull ups the third round
Thrusters at Rx
No GHD, did med ball sit ups at 20#
Deadlifts – 175# plus bands (no idea of the resistance of bands)
Bench – 255, 255, 255, 255, 265, 275, 275
Conditioning – 17:57
Deads
Started at 315 w/no bands and switched to 275 with about 2m left (form)
Bench
205
Cond.
3RFT
7 Dead Hangs- no place for MU
14 Thrusters @115#
21 GHD Sit Ups
12:26
29/m/5’11″/180
Strength
1) 260
2) 185-205-205-215-225-225-235(1)
Conditioning
13:21 felt pretty good, but really slowed down after a 2:30 first round
41/6’2″/205#
S:
1) 255# w/green rage bands
2) 205/215/215/225/235/245/255#
C:
11:49 – thrusters were not fun. MU’s were not as painful, rusty but more explosive. fairly long walk between stations.
2 weeks of art therapy and left shoulder recovering well. Deep joint/tendon pain still present but nerve bundle pain MUCH better and tolerable. Need to maintain some self control and hold back the next 2 weeks to heal up. Especially on heavy Snatch work. Thank god it is friday though.
Where will you be doing Saturday?
DL- 165 plus green band
Bench- 115
WOD- 10:26
Strength:
1) 290# + Purple Bands; based on 530 Deadlift.
2) 250# with a 1 sec pause @ bottom.
Conditioning:
14:49Rx
Strength
1. no bands 365
2. 245
Cond
14:02 did 14 Pullups and 14 Ring dips no place for MU today otherwise Rx
285 bar weight
225-225-235-245-245-245-235
10:00
Deadlifts @155 w bands
Bench press 125×6,130…should have done them all 130
Conditioning 12:03 RX.
Feels good to be back!
Strength
1) 225# bar only, don’t have band set up, chains soon though.
2) 165#. Used an exercise ball and two garage workout attendees. Currently building a rack and bench. steel’s cut, need to drill it next. It’s a little sketchy but it works.
Conditioning: ring pull ups and dips for MU, put 130# on the thrusters to give a little back for phony MU. 9:32
age 51
Some days leave you feeling like a little bitch.
DL@260+blue band
BP
225
235
245
255
285
290
305(1)
Conditioning
17:25
Competition here in Afghanistan yesterday. Here’s a little breakdown:
7 RX’d Teams, 2 Men per team.
WOD 1:
Clean Ladder 185 to 295 (10 pound jump per bar)
* 1 bonus pound for each Jerk accomplished (max of 12 pounds per person)
Partner made it to 275 with a clean and 245 with a jerk.
Thanks to Outlaw, I Cleaned and Jerk all bars, only person to do so.
WOD 2:
As a Team, row 2000M (500M each, x2)
Then:
30 Burpee Box Jumps@ 30″
30 KettleBell Swings @ 2 pood
30 Toes To bar
First place finish with a time of 10:15 (2nd was 10:56)
WOD 3:
Four Rounds For Time:
20 Ring Dips
12 Thrusters @ 135
12 Chest to Bar Pullups
20 Deadlifts @ 135
We went with a little strategy on this. The thrusters and deadliest were far away from the pull-ups and dips. My partner and I decided it best to stay at one station. He was dips and pulls, I was thrusters and deads.
Partner crushed all the dips, for me, the first three rounds of thrusters were Unbroken. All deadliest were unbroken for all four rounds. Absolutely destroyed this one.
Finished in 6:15, a full 2:45 faster than second place.
All in all, happy with a “test” of the Outlaw Way in competition. Thanks for EVERYTHING!
Now, for todays workout:
Deadlifts were done @ 295 with 2 green rogue bands.
Bench Press was 235-235-245-245-245-245-235-
Conditioning: 9:36
Thrusters UB for first 2 rounds. 7 and 7 for final.
Midline torched on the GHDs
Strength
1) dealift @ 275lbs
2) bench press @ 185lbs
Conditioning
14:00 min *only completed two muscle ups then replaced with 14 pullups
Deadlift no bands, so just made@80% (245#)
Bench press: 95-115-115-135-135-155(failed 2nd rep)-145
Conditioning: 15:35min. (got stuck on last MU, took 4 tries to push out). Note: made jumping MU though, still haven’t got my first one, even though tried today…
225 deadlift. 225 bench press all 7 sets. 10:02 on conditioning . Body weight 175
Conditioning:
12:00 RX
Had to do bar muscle ups. Don’t have a ghd at home so just did sit ups with ab mat.
13:53
STR
1.190 with red band
2. Not yet
Cond.
7 ctb pull ups
14 thrusters @95
21 ghdsu
12:36
Strength:
1.) 235 + 25% bands
2.) 205, 205, 210, 215x1f, 205, 210, 210
Conditioning:
12:45 (Bar MU)
335 Deadlift no bands
Conditioning
9:15
Strength
1) Banded Deadlift: 280lbs + 25% tension
2) Bench Press: 215lbs
Conditioning
12:43 RX
Strength
Deadlift @110kg plus 25%
Bench @87.5kg
Conditioning
12.08 rx
Strength
Deadlift- 115kg on bar plus the red band
Bench Press- 105kg for all sets
Conditioning
9.30 rxd (GHD sit ups really slow in rounds 2 and 3)
strength
1/ 100kg red band. looped the band under a 20kg bumper then over the bar, then stood on bumper. so had about 4″ deficit but felt ok. no rack but problem solved.
2/ 95kg did EMOM. could’ve went a bit heavier, but no spot.
conditioning
couldn’t train friday due to working late. so combined strength from friday and half saturday wod, and did on saturday.