121224

Apparently no one took video of their “12 Days of Outlaw”, so I’ve got nothing to run today. What, your iPhones won’t record for 84 minutes? There’s nothing I’d rather watch—on Christmas Eve—than videos of people walking back and forth between a bar, some rings, and a box; for well over an hour (with countless glances to the whiteboard to figure out what comes next). Matt Hathcock did it in 32:29, he wins (I think)…now go drink some damn eggnog.


WOD 121224:

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

5 rounds for total working time of:

Row 250m
10 Burpees
30 Double-Unders

Rest 1:1

51 responses to “121224

  1. Coach,
    Please excuse the ignorance I am relatively new to your programming, but loving it. Is there a link I could go to IOT find out about BB gymnastics , not sure what is expected, thanks, V/R Ben

  2. Snatch-140, 160 (1 miss, made up), 125

    CnJ- 185, 210, 160

    METCON- 11:08
    1:55, 2:54 (had a baby temper tantrum and spiked my jump rope), 2:05, 2:07, 2:07

  3. BBG: 1)done at 115, 125, and 95
    2) done at 135, 155, and 115

    Conditioning:
    1) 2:45
    2) 2:36
    3) 2:27
    4) 2:25
    5) 2:31

    Total: 12:42

    Merry Christmas!

  4. BBG
    1) off 245- no misses, much better than last week
    2) off 320, still no jerks
    Cond
    1:48, 1:48, 1:55, 1:49, 1:53
    Thanks to Crossfit Indian Trail in Union County, NC for a couple days of drop ins!

  5. Snatch off 240 80% no misses 90 no makes… 70 got them
    C&j 80 no misses 90 missed all and quit ate candy until I was sick yesterday and everything else at a family event today just didnt feel right hands were swollen back to eating right in a day or two only a couple days and family dinners to go….
    Conditioning
    1:30
    1:35
    1:47
    1:47
    1:51

  6. Bbg –

    1) done 5/7 @ 90%
    2) done 2 @ 87% 3 @ 90%

    Cnd

    1:30
    1:33
    1:33
    1:34
    1:33
    (Cant add time, 60s are hard.)

  7. BBG
    1) off 245, 1 miss at 80%, 2 misses at 90%
    2) off 295, no misses

    COND
    1:30
    1:31
    1:30
    1:35
    1:32
    Total Time: 7:38

  8. snatch off 240- 3 misses, felt slow and awkward today.
    clean and jerk off 285- jerk also felt slow and awkward.

    COND
    fastest 1:28
    slowest 1:36

    mostly just leg fatigue on conditioning. I felt pretty beat up after all the lifting. Wish i could have split this into 2 sessions so i could have hit the row a little harder.

  9. Age:23
    Weight:190

    BBG
    1) off 205
    *one miss at 185

    2) off 260

    Conditioning
    1:49
    2:05
    2:05
    2:20
    2:19

    TWT: 10:38
    1/1/5

  10. bbg:
    snatch off of 155# missed 1 at 70% (WTF?!)
    skipped cleand and jerk (did 1 rm yesterday hit previous 1rm of 185 in 1 attempt but couldn’t hit 190#)

    conditioning:

    supped 25 53# kb sdhp for rowing

    12:02 working time all intervals between 2:10 and 2:30

    managed to not puke

  11. BBG:
    1. Based off 245# (missed 4 at 90%)
    2. Based off 305# (missed 1 clean at 90%)

    Conditioning:
    8:27 (1:36 + 1:37 + 1:42 + 1:53 + 1:40)
    too much deviation

    Thanks CrossFit Hanover in Pennsylvania for letting me Outlaw today and tomorrow!

  12. Snatch: done off 107.5kg

    Missed reps 4 and 5 at 90%, through a fit and got two in a row.

    Clean and Jerk: done off 135kg

    Got all sets.

    Conditioning: total: 8:47
    1. 1:41
    2. 1:43
    3. 1:46
    4. 1:46
    5. 1:41

  13. Snatches based off 100 instead of 110. Stiff and sore wrist. 5 @ 80, 4 @ 90, 1 @ 95, 8 @ 70kg
    No cleans
    Rack jerks up to 110kg before my wrist got too bad
    HBBS 3 * 2 @ 140kg
    Conditioning
    1:40, 1:44, 1:46, 1:44, 1:33 = 8:37

    MFS – 327
    Banged up wrist and infected wisdom tooth

  14. Sunday morning
    Every 2 mins for 20 mins:
    1x HBBS @ 145 kg (319
    3x Bench Press @ 225
    3x Wt Chin-up @ +35

    Today
    Oly:
    Snatch emom 150/1 -> 210/1 by 5 lbs, no misses, then 215ff
    C&J 135 155 175 195 215 225 235 245 250 255 260 270 no misses

    SSC Every 2 mins for 20 mins do
    3x Push Press @ 205 (cleaned)
    4x Muscle Up ub (first 5 rds), then 3 MU’s for last 5.

    Conditioning: 8:19 total time
    1:38, 1:42, 1:41, 1:38, 1:40

  15. BBG
    Snatch based off of 195 lbs
    Clean and jerk based off of 235 lbs

    Conditioning
    1:42
    1:53
    2:01
    2:02
    1:56
    Total working time 9:34

  16. BBGym:
    1) off of 160
    2) off of 210

    Conditioning:
    Subbed 25cal AirDyne
    1) 2:07
    2) 2:47
    3) 2:58
    4) 2:34
    5) 2:26
    – cut rest in half, short on time.

    M/F/S
    1/6/2

  17. 2/4/2. A bit stiff and fatigued. Not enough sleep?

    1) off 195… A lil sloppy at 90%, but i hit em. The power snatch shot up in the air like nothing. Still have muted hip on most squat snatch.
    2) off 260… Easy breezy.

    Conditioning:
    1:32
    1:29
    1:30 (FML, was on pace for 1:23, broke DU twice! Grrrrr!)
    1:53
    1:55
    Total= 8:19

  18. 1) based off 235
    No fails! Yeah! Felt 90% better than last week.
    2) bases off 285
    No fails either. Two press outs on jerks at 90% but otherwise happy overall.

    Cond: ran 200m 14:40 total.
    Also took about 1:30 extra included in time to take a dump after 2nd round.
    1:27
    1:28
    1:27
    1:42 stupid DU’s
    1:30

    2/2/2
    Felt good today.

  19. Haven’t posted in a bit, been keeping the faith. Finally hit that 215# snatch PR on Saturday (yessss). Anyway.
    BBG:
    1: Based off 215#, no misses, 55-60 sec rests through first 10 sets. (175, 195, 155)
    2: Based off 265#, also no misses, 60 sec rests through 80% and 80-90 sec rests through 90%. (210, 240, 185)
    Strength:
    Strict press 1 rep every 30 sec, work up to (then down to) heaviest sustainable in 5# increments; accumulated 17 reps at 75-90% in about 8 min. (125-150x1x1, 145x1x1, 140x10x1)
    Conditioning: 1:53, 1:45, 1:52, 1:48, 1:56 (9:14 total)
    MFS 2/3/1 (ate so much delicious garlic bread last night…paid for it today with fatigue and 3# of bloat)

  20. 1) 113/128/113 (used 80% on last set instead of 70% cause I’m an idiot, but no misses)
    2) 153/173/153 (same here, no misses)

    Cond:
    1:52
    1:58
    2:10 (yikes)
    2:05
    1:57
    Total: 10:02

  21. 1. Snatch-Based off 120#
    80% Felt good.
    90% Felt terrible. Was screaming F-bombs. Went down 5lbs
    70% No problem

    2. C&J-Based off 145#
    80% Good
    90% OK
    70% Great

    Conditioning:
    1:58
    1:56
    1:55
    1:57
    1:54
    Total working time: 9:40Rx

  22. 85 (felt good)
    95 (even better)
    75 (felt good)

    115 (good)
    130 (fml, but no misses)
    100 (good)

    2:21
    2:29
    2:32
    2:19
    2:35
    Total: 12:16

    Double Unders destroyed my world today.. I’m working with a Buddy Lee Rope, love the control of the weight, but it gets heavy fast. I hate the super thin ropes that leave me looking like a battered house wife, but don’t wear me out. Does anyone have any good suggestions for ropes? I need a company that would ship APO. That being said, Merry Christmas from Bagram, Afghanistan!🙂

  23. Bbg
    Snatch
    128 no misses
    143 missed 2
    113 weird

    Clean and jerk
    158 good
    168 went light, skipped all jerks
    138 good

    Conditioning
    Only did 3 rounds, rested to the next even minute
    2:04
    2:06
    2:11

    Happy Christmas!

  24. Snatch:
    – 5×1 at 160lbs
    – 5×1 at 175lbs (tons of misses but ended up getting 5 successful reps)
    – 8×1 at 155lbs

    C & J:
    – 5×1 at 205lbs
    – 5×1 at 225lbs (only did 3, failed, felt terrible)
    – 8×1 at 185lbs – good

    5x: modified due to no rower
    – Run 400m
    – 15 KBS at 70lbs
    – 10 burpees
    – 30 DU’s

    Don’t know the work time, just know it took 24:25 with 2 to 2:30 mins rest btwn sets.

  25. M/37/85kg

    BBG:
    1) based off 90kg – 70kg / 80kg / 60kg, no misses
    2) based off 110kg – 90kg / 100kg / 80kg, no misses

    Conditioning:
    Reading fail, did 5 rnds for time, 10:46

  26. Did my boxes 12 days of Xfit, but did it with a 20# vest

    1 Burpee Pull up
    2 TGU 52#
    3 T2B
    4 Wall ball (30# slam ball)
    5 KB swing 52#
    6 30″ box jump
    7 75# press
    8 Med Ball clean (30# slam ball)
    9 DU
    10 Jumping lunges
    11 Push up
    12 Pull up

    34:12 (or something around that time)

  27. bbg
    1/ off 100kg 1miss 90%
    2/ off 125kg 1miss 90%

    conditioning
    1.29 -1.40
    subbed 200m sprint on incline

  28. BB Gymnastics

    1) Snatch: Shoulder injury, sub High Pulls 170/190/150
    2) Clean & Jerk: 215/240/190

    Conditioning

    1:53/1:57/2:02/1:58/1:57. TWT 9:47 RX

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