130114

Details for our Regionals Camps will be up tomorrow. Sorry for the delay, sometimes it’s hard to work from the future.


The Sydney weekend camp was an absolute blast. Apparently Australia has more ninjas per-capita than any place on earth, and to think…not a single one of them has ever even seen this website.

photo


Spencer Arnold on developing the biceps – What does the early arm bend do?


WOD 130114:

BB Gymnastics

1) Snatch: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Conditioning

For time:

50′ Prowler Push (high handles) 215/165#
25 OHS 95/65#
25 T2B
50′ Prowler Push (low handle) 215/165#
20 OHS 95/65#
20 T2B
50′ Prowler Push (high handles) 215/165#
15 OHS 95/65#
15 T2B
50′ Prowler Push (low handle) 215/165#

Notes: The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight.

58 responses to “130114

  1. a little more sore than I thought I was going to be from the competition

    Did 6 or so Snatches at 135
    Rowed 500 M
    Made sweet sweet love with a lacrosse ball and the foam roller

    1/4/7

  2. reverse order today.

    2) 180-205-225 then 170
    first time hitting something over 215 twice in a session. finally.

    1) 145-155-165* then 130
    *felt really good so kept going and hit lifts at 170, 175 and 180 for a 10# PR, barrrrely missed 185#!

    Cond did Outlaw Crossfit version 10:41 Rx

  3. I’m still looking for someone to take my spot at the Outlaw Oly Camp that Spencer is leading at the end of the month in TX. If you’re interested, please let me know! As badly as I’d like to go, I could really use someone taking this spot for me. nick@innerstrengthindy.com

  4. snatch based on 165 went well
    practiced clean and jerk around 145. still have that freaking hand transition problem between squat clean and my jerk.

    cond. didnt time but used a tire with a sandbag as a prowler.
    overhead squats sucked on right shoulder except on the last round

  5. BBG
    1) based off 215.
    – missed 1 at 85%, missed 2nd attempt at 95% (I tape my thumbs to hook grip, and the tape slipped off my thump when I was about at eye level causing me to lose the grip, hand fell completely off the bar, and instead of boucing off my head, i ducked and lets just say 205# doesnt feel good rolling down your back)

    2) based off 260.
    – missed 1 jerk at 95%

    Cond
    8:35 rx’d

  6. bbg
    1) off of 155 missed first attempt at 95%
    2) off of 185 made all

    conditioning: did cf outlaw conditioning: 9:21 fun

  7. real dumb today.
    failed all 4 snatches at 90%, didn’t go to 95%.
    failed a bunch at 75%, quit.
    did a couple cleans up to 70%.
    went back to 75% snatch. failed.

    did Saturday’s conditioning. real lazy.
    16:34

  8. BBG:
    1) off 205, missed both at 95%
    2) off 270, missed both jerks at 95%

    Conditioning:
    No prowler so I worked on some of my weaknesses

  9. BBGym:
    1) Based off 160
    2) Based off 210-missed both at 95%

    Conditioning:
    *50 alternating lunges for prowler push
    14:09
    -lunges took forever

    M/F/S
    1/4/1

  10. Oly [x=hit, o=miss]
    1)Snatch [max=170]
    -145 [x,x,x]
    -155 [x,x,x,x]
    -160 [o,x]
    -125 [x,x,x,x,x,x,x,x]
    2)Clean&Jerk [max=230]
    -195 [x,x,x]
    -205 [x,x,x,x]
    -220 [o,x]
    -170 [x,x,x,x,x,x,x,x]

    Conditioning
    Outlaw CrossFit WOD
    10:58, strict T2B

    M/F/S
    3/3/3

  11. BBG:
    1)190 (0/3), 200 (1/4), 215 (0/2), 165 (8/8); GOOD fails!
    2)225 (2/3), 235 (4/4), 250 (0/2), 200 (7/8); GOOD fails!

    Cond:
    10:20

    GREAT work, today!!!

  12. BBG:
    1.) 180x1x1x1, 190x1x1x1x1, 200x1x1, 160×8
    2.) 220x1x1x1, 230x1x1x1x1, 245x1x1, 195×8
    No misses felt great

    Conditioning:
    10:26 as Rx

  13. BBG
    1) Snatch
    3×1 @ 103
    4×1 @ 108
    2×1 @ 118
    8×1 @ 93

    2) C&J
    3×1 @ 123
    4×1 @ 128
    Then I got kicked out my space, and didn’t have time to set up weights and get conditioning in before I got kicked out altogether.

    Conditioning:

    I think around 9 minutes. my clock stopped after 1:33, then I went off the class clock. I lose T2B after I get tired and have to add a kip in between. I need to work on that.

  14. Snatch) 195-205-215, +225 +235, Went up past 95% to hit 235 for a 5lbs PR. Tried 240 Fx3, got under all 3 but just couldn’t stick the catch.

    C&J) Up to 85% @ 245 for 5×1. Wrists were really tight today, done as nasty Tyrannosaur powercleans + push jerks. Then 75% for 7×1 @ 215.

    3) Conditioning in 12:20 with no prowler pushes. Was told I looked like a panda doing TTB. so slow

  15. Snatch: bruised pelvis not into it today…
    C&j: off 305 went for pr again and again this shit happens… http://www.youtube.com/watch?v=KtJzHP9QaeM
    Conditioning: 8:00 rx first use of my new prowler been waiting a while for that must say i think outlaw CrossFit had to be harder sled push felt light and easy t2b not so much all ohs unbroken seemed like a lot of going inside outside a lot of transition time for me today.

  16. BBG:
    1) Snatch
    – 165lbs
    – 175lbs
    – 185lbs
    – 145lbs
    2) Clean and Jerk
    – 205lbs
    – 215lbs
    – 230lbs (missed the second rep)
    – 185lbs

    Conditioning: 13:50 Rx

  17. BBG:

    Went light today, left shoulder was feeling sore/stiff from all those HSPU on Saturday. Worked up to 80% on snatch and clean & jerk.

    1.) 155, 165, 175, 155
    2.) 205, 220, 250, 220

    Cond:

    Scaled to 65# on OHS and sit ups for T2B. I hope my shoulder feels better tomorrow.

    6:51

  18. BBG

    Snatch – Off 275 – No misses today on the percentages so went for 280 twice but could not get it back far enough.
    C & J – Off 325 – This was a bit of a miss after making up squats yesterday. Hit 95% once.

    No time for conditioning.

  19. BBG

    Snatch – off 200/no misses
    C&J – off 265/no misses

    Conditioning
    10:05 (slippery floor caused issues with prowler)

    2/3/3

  20. Snatch work based off of 195#
    Clean and Jerk based off of 260#

    No prowler.

    Conditioning:

    250 meter row
    50 situps
    25 goblet squats
    250 meter row
    40 situps
    20 GS
    250 meter row
    30 situps
    15 GS

    Time: unknown…family intervention between round one and two

  21. Im selling my ticket to the Outlaw Camp in Austin, TX on February 27th-March 1st, for face value (300$). Text if you want it. 713-319-7127

  22. BBG:
    1) skipped
    2) C&J 110/115/120/95

    Conditioning: 14:38
    Subbed prowler with 30 sec bike-highest tension

  23. Bbg
    Snatch- based of 102.5kg (missed the 95% on the catch. Snatch is good just was a bit weak in the catch today)

    Clean and jerk- of 130kg (jerks at 90 and 95% shit, same as snatch was weak OH today)

    Conditioning
    7.50 RXD

  24. Busted up, particularly my heel so modified all snatch reps to muscle snatch @ 60kg. Did 4×2 to finish instead of 8×1.

    Muscle Clean + Push Press @ 80kg for all C&J reps. 4×2 instead of 8×1.

    Conditioning
    8.56

    We have dog sleds and really rough uneven concrete so modified load on sled to 75kg to mimic what a larger load on our old sled might feel like.
    UB OHS, TTB 15/10 – 7/5/4/4 – 7/5/3

  25. BBG
    1. Missed too many to count
    2. Didn’t even try after the bad snatching
    Cond
    Subbed Overhead walking lunges with 45 otherwise Rx
    Forgot to write it down

    8/5/3

  26. BB Gymnastics

    1) Snatch: Missed 2 @ 90 %
    2) Clean & Jerk: Hit all

    Conditioning
    12:30 w/ 25 metre sled loaded with 90kg instead

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s