121214

Dear Jesus,

Please let RG3 play this week. Thank you in advance.

Many of you may be wondering why I have chosen to use this post to say a prayer to the Good Lawd for the health of RG3. The reasons are two-fold: 1) I love the Redskins more than I love anything that is not biologically related to me, and they have SUCKED…for a very long time. 2) Because it’s my blog, and I will post macrame plant hanger instructional videos if I want. Also, RG3 is on a whole other level of awesome, and if you are not a Redskin fan you now officially hate us for having him. So… SUCK IT.

Oh, BTW, if you CLICK HERE and watch for a little while (1:30), you will see RG3 Safety Bar Squatting SIX-HUNDRED-AND-NINETY-FIVE POUNDS. See, I made it fitness-y.


Corey Capella – 395# Front Squat:


WOD 121214

Strength

1) Every 40 seconds for 6:00 (20 total reps):

2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 3X10 – absolutely heaviest possible each set, rest as needed.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

7 Rope Climbs 15′
7 Push Press 185/120#
5 Rope Climbs 15′
5 Push Press 185/120#
3 Rope Climbs 15′
3 Push Press 185/120#

-then-

Row 100 Calories

For time.

Midline

1a) 3XME Strict L-Sit Pullups – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.

64 responses to “121214

  1. I’m not a Redskins fan but I’m glad the NFL has ‘football jesus’. Athletes that redine positions are always a lot of fun to watch. Maybe he just needs a get well soon card?

  2. I may be living in Denver now, the land of PFM, but I will always be a Skins fan.

    HTTR!

    What’s that? You didn’t see RG3 squat 695? Well I did. You just have to believe in the Threesus.

  3. As a Baylor alumni and Cowboys fan it’s been a difficult pill to swallow, but my Cowboys allegiance is slowly waning.

  4. ‎12.14.12

    Strength
    1) 155# (easy)
    2) 85, 90, 92# (not so easy)

    Conditioning
    Reduced climbs to 4, 3, 2 & 95# Push Press
    =24:58 (holy moly that was insane! You win Outlaw, you win…)

    Arm and ass buster today… HAVE FUN!

  5. RG3 is a stud no doubt. But just like all of the QB’s like him, (remember when Vick entered the league? Everyone said the same things.) he will not win a super bowl. Andrew Luck is where it’s at!

  6. Strength:
    1) 275 + green bands
    2) 185 (8+1+1 on last set)

    Conditioning:
    16:16 (had to push jerk)

    Midline:
    8-8-8 (lower-case ‘h’ pull-ups)

  7. 1) 255 + RED
    2) 205, 210, 210 (8, then 2 with a little assistance)

    CON
    19:11, all push press

    Mid
    skipped (time)

    2/3/1

  8. rg3 is a beast.. they would’ve killed my fave team (Steelers) if his receivers had caught any of those beautifully thrown balls.

    1) 350+purps
    2) 275, 300, 275 (lulz @ me, benched 25# more than i squatted) first set with 275 was easy, 300 was pretty tough, last set was 275 i barely got the last rep locked out. i’m pretty stoked with how much my bench has improved with this program. never had anything more than 225 for 10 reps before today.

    conditioning 11:31 subbed bar muscle ups for rope climbs rx weight

    midline 6 strict l-sit pull ups all 3 sets gh raises done

  9. Oly:
    A. W/up every 45 sec do 3xHigh Pull from Hang + HSqSn 75->135 by 10 lbs, then
    Every 45 sec Squat Snatch 140/1 -> 185/1 by 5 lbs, 190ff 190/1 195/1 200/f 200/1 205ff
    B. Squat Clean & Jerk 140 160 180 200 220 240 260

    SSC: Every 2 mins for 20 mins do:
    1 & 1/4 Front Squat @ 231 (105 kg)
    3x Shoulder Press @ 135
    Run in place with jump rope (usually it’s row, but it was in the wod)

    Conditioning:
    10:45 Rx’ed. Push Pressed all the reps since wasn’t sure if PJ was ok.

  10. I’m headed to Vegas for work in a few weeks. Any of you guys know if there are Outlaw-Friendly gyms out there?

    Either way i’m sure they will have an easy drop-in system set up.

  11. Strength:
    DL – 240# + Purple Bands

    Bench – 135-135(9)-135(9)
    * Not great considering I did 15 reps for 5 rounds during Lynne @ 135#. And yes, I do weigh 135#.

    Conditioning:
    Subbed for:
    9-7-5 of:
    OHS (155#)
    Muscle-ups
    -then-
    50 Burpee Box Jumps

    * Worked out at my high school so fortunately they had Bumpers but no Rower or Ropes, brought my own Rings…

    Midline:
    1a) 10-8-8 (on Rings)
    1b) used a 45# plate.

    M/F/S
    3/3/2

  12. Strength:
    1) 275 + green bands
    2) 185

    Conditioning:
    25:56 (had to push jerk most) rope climbs really slow

    Midline: Made a marathon out of conditioning f*%# midline today

  13. Deadlift: 315 blue bands rogue rig
    Bench press: 195-205-225 for 6
    Conditioning: 11:16rx +5:25 100cal row fuck rope climbs…
    Midline :
    4 l sit pull-ups
    Other done
    I hate rope climbs so much…

  14. 1) 225 + purple bands
    Fast
    2) 175 185 190×8

    Cond: 14:55 total
    Did 10/7/5 climbs in 10ft rope.
    8:22
    100 calorie row
    5:56

    Midline
    6/6/6 – totally smoked for pullups
    Done on floor – gh raises

    2/3/2

  15. DL- 215+ blue bands
    BP- 205, 200, 195

    METCON pt. 1- 8:15 175# (should’ve done 185#)
    Pt. 2- 6:35

    Midline:
    L Pullup- 6, 7, 6
    GH Raise- Done

  16. DL off 275,
    160+ blue band.
    BP 190, 200, 205, and 210 just because.
    metcon 11.30 first part @155, 7.50 second part.

    No midline. No arms.

  17. BBG
    1. 125 + blue bands
    2. 105#
    Conditioning
    Rope climb/85 pp did not time
    Row 7:04
    Midline
    1a. 8,6,4
    1b. done

  18. 1. 295+blue bands

    2. 225, 225, 245

    Conditioning

    Rx’d 13:37 total time. Rowing was pitiful for the most part. Rope climb/push press was great.

    Midline- swimming later instead

  19. Strength
    1) 275+bands
    2) 185, 205, 225×6+2+2
    Cond w/ 9,7,5 MU’s instead of climbs
    12:05
    Midline
    1a) 20, 13, 10
    1b) done

  20. Deadlifts based off 240kg
    Bench 80, 90, 95kg

    Conditioning
    11:49 total (6:33 on the rope climb/push press bit)

    Accessories
    4 pull ups, 6 chin ups, 5 mixed grip
    2 * 10 strict GHR

    MFS 334

  21. 1) Deadlifts@185#+red band
    2) bench press@115#
    Conditioning: did not do, because forgot shoes at home, so worked out barefoot and rope climbs did not seem that appealing.
    Made Elisabeth that missed last time – 5:23min. Rx

    Midline
    1a)2 pull ups, 1 pull up, 5 chin ups
    b) done

  22. Strength:
    1) Based off 425
    2) 165×7, 155, 2×150(9)+1-no spotter

    Conditioning:
    PP@160/100cal AirDyne
    9:21+5:15=14:36
    PP’s turned into PJ towards the end

    Midline:
    1a) ring Lsit pull-ups: 10, 7, 7
    1b) 3×10 GM: 115, 2×125

    M/F/S
    3/2/2

  23. 2/2/1

    1) off 460
    2)185(PR)/195(PR)/205(PR) been a while since I’ve done sets of 10. the work has paid off.

    Conditioning
    9:37 + 4:57

    MID
    1a) 12/11/10
    1b) completed

  24. This is dissapointing. I trained my right bicep lifting a kb to warm up with. Freak coincidence. Will be puting off programming for a few weeks to let it heal. Really dissappointed was seeing so many gains. Will be back in a few weeks

  25. Deadlifts- 225 plus green band strapped across middle of bar and hfeet in sumo stance
    Bench – 165-185-185

    Conditioning
    13:46Rx (we have only 12 foot ropes so we did an extra rope climb each round 8,6,4)

    Midline
    1a) 5-6-7
    1b) never done these so scaled to 5 with some moment out of bottom ouch.

  26. 1.)Deadlifts- 285+Green Bands-A-Make-Her-Dance

    2.) Bench 235, 260-F @ 7 Reps, 250

    Cond:
    9:20, but forgot that I had to do the 100cal row. *FacePalm*

    Midline:
    1a) 1, 1, 0 -I suck at L-sit PUs.
    2a) Done

  27. Strength:

    1.) Off 490#

    2.) 185/195/205 – Should have gone heavier.

    Cond:

    14:21 -All push press UB.

    Mid:
    Done

    2/3/3

  28. 29/m/5’11″/180
    Strength
    1) 275
    2) 135-155-175 (no spotter, might could have gone one more heavier)

    Conditioning
    17:48 (11:05 without row)
    Really struggling and hungry. Failed last push press twice with a push jerk and dropped it.

    Midline
    1) 5-6-6 (L-sit sucks)
    2) UB

  29. Strength:
    1) Base off 455# (275 w/ purple band)
    2) 180#, 185#, 190#

    Condtioning:
    No rope so changed the WOD and did one from the Shenandoah CrossFit throwdown in 2 weeks.
    -right after row 100 cal- 4:39

    Midline:
    1A)13, 11, 9
    1B) done

    the dog pound about to take care of RGIII and the skins on Sunday!!!!

    HERE WE GO BROWNIES HERE WE GO….. WOOF WOOF!!!

  30. Strength

    1. Based off 435# but slightly lowerd the percentage and put a 2″ green band under a 1″ plate to make a deficit and keep the band from moving around. Worked pretty well and definitely hurt with just 245#.
    2. No bench as it bothers my shoulder lately. Subbed strict press at 135×2, 155×1. Then went for a PR in strict and push press and managed 200# and 265# respectively.

    Conditioning

    12:40 Rx’d. Fuck that was nasty.

    No midline.

  31. 1) banded DL- 280. Based off 465
    2) bench- 245, 260, 275×8.
    Cond-17:08 total
    12:46 on climbs and ppress. First time doing a rope climb since labrum tear. Felt good to finally put some pressure on it
    3:35 on the row.

    No midline

  32. M/38/5’8″/188

    Strength:

    1) 320# + Purple Bands
    2) Bench Press: 1st Set – 10reps @ 250 (Unbroken), rest 3:00; 2nd Set – 9+1 @ 250 (Broken), rest 3:00; 3rd Set – 4+2+3+1 @ 250 (Broken)

    Conditioning:

    DONE!

    Midline:

    1a) 3 Pull-ups, 5 Pull-ups, 6 Pull-ups
    1b) Done

  33. Strength:
    1) DL- 180 + Blue Bands
    2) Floor Press – 95-105-110

    Conditioning:
    21 Strict Pull Ups (14 of them were L-sit)
    7 Push Press (120)
    15 Strict Pull Ups
    5 Push Press
    9 Strict Pull Ups
    3 Push Press
    +
    100 cal row (7:10)
    14:35

    No Midline

  34. Strength
    1) Banded DL – 190
    2) Bench – 1st set @ 120lbs unbroken, 2nd set @ 125lbs 8 + 2, 3rd set @ 130lbs 6 + 2 + 2

    Conditioning
    WOD – 12:07 with rx’d weight but a small re-dip on most reps. Occasionally I was able to pull off an honest push press.
    Rope climbs wreck me.

    100 cal row – 6:50

    Total: 18:50

    Midline
    1a) L-pull-up negatives
    1b) Done

  35. Strength:
    1) 185lb bar weight
    2) 80/85/90 failed last rep

    Conditioning: 18:14 w/95lb, should have gone up.

    Midline: 1/1/1 strict pull-ups

  36. Strength
    DL 75% of 1 RM(waiting on bands) 240×2 every 40 secs for 6 mins
    Bench press 155 3×10

    Conditioning
    Rope climbs 12′ and Push Press 120
    10:45
    Row 100 cals 5:57

    Midline
    L-sit pull ups 4,3,2 rest 45 secs
    GHRaise 3×10 1/4 range-need to work on these

  37. 41/6’2″/205

    S:
    1) 365# all sets – someone stole my bands so halved the weight and ran this without bands.
    2) 180/205/205# – Last set was a 6/4.

    C: changed because of no rope. Disaster on hspu’s, shoulder was in bad shape today. Did them but it was indescribably painful. I need a shot in the arm! Monday!

    Part 1: Done w/MU’s and HSPU
    +
    Row 100 cals: 4:23

  38. Competed in “Strongest In the A.O.R” Won’t fin out results until late January. My numbers were:

    BS: 465 (10 Pounds Under PR)
    DL: 550 (5 pound PR)
    BP: 275 (Tie PR)
    Bodyweight:192.5

    Afterwards:
    Conditioning: 10:20 Rx’d

    Strict L-Sit Pullups: 12-11-6

    Skipped GH Raised because of some serious cramping.

  39. DL: Skipped due to time
    BP: 195, 205 (8 reps), 200 (7 reps), got too ambitious on the last two sets
    Conditioning: 17:20, did clean and jerk to work on speed
    L-sit pullups: 10,6,6, taxed at this point
    GH raises: skipped due to time, will do tomorrow

  40. Strength
    Deadlifts done at 132.5kg

    Bench press- 85kg, 85kg, 90kg

    Conditioning
    done 9,7,5 of strict pull ups and push press and row as is. Done pull ups because I done a shit load of climbs yesterday during coaching classes. 6.45

    Midline
    L sits for L pull ups
    GH raise done.

  41. strength
    1/ 142.5kg no bands (couldn’t be fucked setting it up)
    2/ 90kg

    condtioning
    subbed muscle ups for rope climbs 11.20

    had a bit of pain in my left bicep and shoulder after the set of seven. i kept failing muscle ups after that, i just couldn’t dip out. happy with row but.

    midline
    no pull ups, think i have strained bicep tendon
    goodmaornings 3×5 80kg

  42. Strength

    1) 2 Banded Deadlifts: 305 + 20% Tension
    2) Bench Press: 175/185/195
    Conditioning
    13:47 RX
    Midline
    1a) 3XME Strict L-Sit Pullups: 7/6/6
    1b) 3X10 Strict GH Raise: 10/10/10

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