130115

Took a few days to get this up, pretty fun to watch.

Elisabeth Akinwale vs. an evil bar.

Elisabeth wins – 2:20 Fran:


Regional camp registration will be up in a few hours.


WOD 130115:

BB Gymnastics

1) 5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Conditioning

5 rounds for total working time of:

3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders

Rest 1:1

86 responses to “130115

  1. BBG
    1) 155-165-175-185(2/3, 4/4)
    2) No jerk- 185-205×2-225×2
    3&4- Thought today seemed short while I was doing it. Completely forgot to do these
    Strength
    1) 315, 335, 355
    Cond
    1:37, 1:31, 1:34, 1:35, Round 5 slipped through the rings and took a while to regroup. Then the class turned off my clock. First 4 rounds completely unbroken, pretty excited.

  2. BBG:
    1) 85Kg (2)
    2) 90Kg

    Strength:
    120-1275-135Kg

    Cond:
    1:34-1:30-1:38-1:50-1:28 – DUs deciding factor
    48/2-33/17-20/30-22/15/13-50

  3. BBG
    snatch 115
    c&j 145
    hbbs based on 345 pounds

    Cond. Fastest 2m10. Slowest 2m40
    Have to work on my double unders. shoulders suck after 30/40 dus

  4. BBG
    1) 135
    2) 185

    3/4) started these, but still wasted from Saturday

    HBBS: from 320

    CON
    Skipped the MU/Ring dip as my shoulders are still trashed
    15 KBS, 50 DU
    Between 1:07 and 1:18

    2/5/7

  5. Bbg –

    1) 185
    2) 225

    3a) 135
    3b) 205

    Str – off 400
    Couldnt come close, made my own scheme up.

    Cnd –

    7:47 twt

  6. BBG:
    Snatch @ 115 completed
    Hands were all torn up, so skipped Cleans
    Honestly forgot about duck walks and PP

    Strength:
    Done off 300

    Conditioning:
    22:10 TWT (Lost around 30 seconds because some new years resolution n00b snaked my rings)

  7. snatch 125, much better job of getting under the bar this week
    c+j 165
    duck walk 115
    snatch push press 95,115,125

    hbbs(400) raaaaah! feels good

    metcon
    3 low bar jumping MU’s+5barbell dips
    15 kb snatch 50#
    30 DU’s (not good but getting better)
    155, 225,235, 227, 215,
    TWT=11:37

  8. 1. Up to 185 today, concentrated on form strictly.

    2. Up to 205. Kept light intentionally just to focus again on strict form.

    3. Doing this evening

    Conditioning
    TWT: 7:59 rx

  9. Just back squats off 365
    Conditioning
    1:25
    1:21
    1:22
    1:23
    1:25
    Twt 6:17rx
    All rounds unbroken but first missed a du in the beginning… That was easy today…

  10. BBG
    *used hook grip for the first time
    1) up to 185
    2) up to 245
    3a) to 85
    3b) to 205

    Strength
    Off 370

    Conditioning
    Substituted muscle ups and dips for 9 C2B (weak, I know)
    8:31

  11. BBG:
    1.) 160, 165, 170, 175, 180
    2.) 205, 210, 215, 220, 225

    3a.) 130, 130, 130
    3b.) 175, 185, 205x3ff

    Strength:
    245x5x5, 260x3x3, 275x1x1x1

    Conditioning:
    *Subbed bar muscle ups for first 3 muscle ups
    1:37
    1:31
    1:35
    1:41
    1:38

  12. BBG:
    1) 160/165/170/170/175
    2) 195/205/215/220/225
    – all successful. felt great on the blocks today
    3a)95/105/105
    3B) 155/160/165

    Str:
    Based off 360
    – failed all at 90%. Took a break btw BBG and this to coach 2 classes at my box and didnt warm up before attempting the squats. Terrible idea

    Cond: TWT-8:23
    1:23
    1:36
    1:50
    1:52
    1:42

  13. BBG
    1) 175×2 180×2 185
    2) Did Pwr Cleans instead 185-200

    HBBS off 365

    Conditioning
    1:09
    1:17
    1:17
    1:22
    1:17
    TWT= 6:22

  14. BBG
    175
    235
    Squat off 400. Felt great
    Cond.
    all between 1:25 and 1:40
    7 something total I believe.
    Today at my high school the “strength coach” tried to tell me that the hook grip was cheating when doing the Olympic lifts… Thought Rudy might find that funny

  15. Looking to potentially sell my Austin Outlaw Training Camp Ticket (Feb. 27th- March 1st) for face value (300$)

  16. Im selling my ticket to the Outlaw Camp in Austin, TX on February 27th-March 1st, for face value (300$). Text or Call if you want it. 713-391-7127

  17. BBG
    1) 95/115/135/135/155
    2)155/185/205/215/225
    3b)135

    HBBS
    based on 250

    Conditioning
    3 PU +8 dips for MU and dips
    10:06

  18. BBGym:
    1) 135
    2) 4×175, 185- split jerks on last 4 sets
    3a) 100
    3b) 145, 155, 160

    Strength:
    1) Based off 295

    Conditioning:
    10:48 TWT

    M/F/S
    1/5/3

  19. bbg
    1) 75, 75, 85, 85, 95
    2) 105, 115, 125, 140, 150 failed jerk
    3a+3b) n/a

    strength- off 230
    185, 195, 210

    no cond

  20. BB Gymnastics

    1) 93,103,103,108,108
    2) 113,118,123,128,128 (missed last jerk)
    3a) 3X3 5-Step Duck Walk – 53
    3b) 3X5 Snatch Grip Push Press – 63,83,103

    Strength

    HBBS: 2X5 @ 183, 2X3 @ 193, 3X1 @ 203

    Conditioning
    No time😦

  21. BBG:

    1)3, 3, 3, 3, 3 (+ 2 misses) @ 165
    2)3, 3, 3, 3, 3 @ 205
    missed 3a) and 3b)

    Strength:

    Based off 480

    2×5 @ 385, 2×3 @ 410, 3×1 @ 430

    Cond:

    2:10, 2:28, 1:59, 2:25, 2:13; TWT: 11:15. Some issues with Double Unders; all good, though.

  22. 1) 175 across, slow today
    2) Up to 205, wrists still feeling creaky, better than yesterday though

    3a) 95 for a few reps each round
    3b) Up to 205×5, need heavier next time

    STR) 325 for 3×5, short on time, off 405

    no cond

  23. 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

  24. I am selling my ticket to the outlaw camp in Austin, Tx on Febuary 27th for face value. Text me if your interested. 713-319-7127

  25. BBG:
    1) 95, 115, 135, 145, 155 (my 1RM for a triple)
    2) 185, 195, 205, 215, 225 (205 was my 1RM on this)
    3b) 95 (ouch)

    Strength:
    275, 295, 310

  26. Olympic Lifting
    1) 135x5x3
    2) 185x5x3
    3a) 65x3x3
    3b) 125x3x5*

    Apparently snatch grip push press is from behind the neck. I didn’t know that until after Craig told me. Could have gone way heavier.

    Strength
    HBBS – 255, 270, 285

    Conditioning
    9:57

    Imitated a neutron star on my last round and imploded on the double unders. Had I kept my average on the last round, it would have been 8:10.

    M/F/S
    3/5/5

  27. BBG:
    Went light. Resting the shoulder for The Fittest Games this weekend in Austin, TX

    1.) 135-145-155-165-175
    2.) 195-205-225-235-245 No jerk

    Strength:
    365-390-410

    Cond:

    Scaled, only did KBS and double unders.

    1:02-1:06-1:05-1:09-1:15

  28. It was my second Outlaw workout so I cut some of the volume out.
    BBG:
    1)165,185,185,185
    2)185,185,185,185 (could have done way more)
    3)65,65,65 (first time duck walking)
    3b)165,185,205

    Strength:
    Based off of 350, no misses, will do more next time.

    Conditioning:
    Didn’t get to do it

  29. BBG:
    Did 2 position Clean(High hang and Hang)-worked up to 300lb PR
    Snatches-155,165,175,185,195

    Strength:done

    HBBS: 385lb, 405lb, 430lb

    Conditioning: 1:15,1:15,1:25,1:24,1:21

  30. Snatch at 95-115
    Clean 135-165 up by 10’s

    HBBS based off 270, good guess Harley made those 3’s!!!

    WOD: 2:00, 1:55, 1:51, 1:57, 1:45 1,2, and 5 round all unbroken, that damn 3rd and 4th round mental fatigue kills me

  31. BBG

    No block so did pause at knee for snatch and cleans. Brutal for the cleans.

    Snatch – 185, 205, 225(2), 225(2), 225
    C & J – 225, 245, 265, 265, 275(no pause)
    2a) 135,155,175
    2b) Not done

    Strength

    Based off 405
    60 sec rest was a funny idea. I had a few missed attempts.

    Conditioning

    9:42 Rx’d total working. Double unders…

  32. BBG
    Worked on snatch technique. Emphasis on first pull and elbows high and outside. Also tall snatch. Need to get under faster.

    Conditioning
    1:14,1:22,1:20,1:18,1:19
    TWT 6:33

  33. BBG
    1) 93-103-103-108-108
    2) 123-123-133-133-133 kept cleans light.. timing has been funky
    3a) 70
    3b) 83-93-103

    Strength
    1) 245-260-275

    Conditioning
    Did 8 strict ring dips instead of MU’s (ripped hand)

    1:32
    1:35
    1:59
    2:18
    2:37
    Total: 10:01 – shoulders were smoked in rds 4 and 5 so DUs fell apart

  34. BBG:

    1. 90# (up 5# from last week)
    2. 125# (up 10# from last week)
    3a. 55#
    3b. 65#

    Strength:

    Off 200#, no fails

    Cond:

    3 rounds
    Bar muscle ups with a blue band
    3:49, 3:50, 3:56
    DUs sucked and I felt like crap.

  35. Snatch: worked up to 170#
    Clean and jerk: worked up to 215#

    HBBS: UPTO 275#

    Conditioning:
    Subbed Bar Muscle ups
    1:35
    2:30
    2:17
    2:15

  36. 1) Worked on form! 103
    2) 133, again worked on form
    No duck walks
    2b) 113
    Back Squat: 225, 235, 250

    Cond:
    All rounds with 2 muscle ups, rounds 1 & 2 with 5 then 4 dips. Getting 2 mu’s after that was all I had.

    1:49
    1:55
    1:47
    1:51
    2:15

  37. 1)155
    2)225

    3a)115
    3b)115 (this felt like hell on my shoulders)

    Conditioning (MU – subbed strict MU from sitting position for lack of headroom & 50# dumbell for the kb swings) s’all i got in the garage
    1:55
    1:53 (couldn’t find a spot where my rope wasn’t hitting something..first 2 rds)
    1:33 (found the spot)
    1:33
    1:26

  38. BBG

    205
    286

    HBBS off 385

    Conditioning

    total working time – 6:47 – only went 1 min rest after each round.
    Could have cut off 20 seconds easily if my double unders were better in Rounds 1,2,5

  39. BBG
    1) 165
    2) 210×3,215×3
    3a) 115,115,120
    3b) 165,175,185

    Strength
    Based off 315

    Conditioning
    -1:57
    -1:34
    -1:40
    -1:45
    -1:28

    TWT: 8:24

  40. BBG:
    1) Snatch
    – 65kg
    – 70kg
    – 73kg
    – 75kg
    – 80kg
    2) C & J
    – 80kg
    – 88kg
    – 93kg
    – 98kg
    – 103kg

    Messed around with some duck walks at 95# and 115#.
    No press, resting shoulders.

    Strength: HBBS
    2×5 – 140kg
    2×3 – 145kg
    3×1 – 153kg

    Conditioning: Rx except did ring dips post-WOD
    – 1:50
    – 2:00
    – 1:45
    – 2:45
    – 1:43

  41. BBG
    1. 135, 165×4 from the low hang
    2. 165, 205, 215×3 fromt the low hang
    3a. 125
    3b. 185, 196, 205 did behind the neck
    HBBS
    328, 348, 368 Missed last rep of 348

    3/6/6

  42. BBG
    1- 1x80kg then 4×82.5kg for hang snatch
    2- 5x 100kg (missed 2 jerks. shoulders feeling really tight and sore)

    didn’t do the other BBG stuff due to shoulders being tight

    Strength
    based of 175kg (felt fucking heavy lol)

    Conditioning
    will do either tomorrow or thursday. need to mobilise and loosen up my shoulders.

  43. BBG
    1) 190×3,200×2
    2) 215 – no push jerks

    STR
    off 380 (only did 2 reps on the 3rd and 4th sets)

    COND
    around 8:00 TWT…didn’t keep exact time. around 1:35 each round though.

    Did workout on 1/21. Was the 2nd of the day.

  44. Have gone back to Nano’s only for a while no Oly shoes to take the extra pressure off plantar fascia, feels good but not pushing the limits either.
    1) 70kg across
    2) 80kg then 90kg across

    3a) 50kg,40,40 (50kg on first was a tester while fresh to see how it feels)
    3b) 70kg across

    4) Worked up to a couple of heavy singles @140kg. Heaviest since adductor tear 2.5 months ago. Band around knees to activate glutes more and deactivate adductor group.

    5) 8.08 – 1.34, 1.32, 1.38, 1.41, 1.43. Lost 5-6 seconds on round 4 when I nearly dropped KB on my head on swing 1. Rookie error. Couldn’t get DU’s UB on any set, best was round 2 only 1 trip up. Some more lungs would be nice for DU’s.

  45. Conditioning
    6.39 total working time. Done this instead of the rowing conditioning as I missed it yesterday due to shoulder tightness so made it up today..

  46. BBG:
    1) 65/70/75/75/75
    2) 100/105/110/115/120
    3a) 55
    3b) 95

    Strength:
    160/170/180

    Conditioning:
    Sub 5 C2B pull-ups for MU
    2:13/2:29/2:06/2:12/2:05
    Total time: 11:05

  47. BB Gymnastics

    1) 5X3 Snatch from Blocks (just above knee)– 95#

    3b) 3X5 Snatch Grip Push Press – 105#

    HBBS:
    2X5 @ 80%, 220
    2X3 @ 85%, 220
    3X1 @ 90%, 220

    Conditioning:
    5 rounds for total working time of:

    3 Muscle-Ups + 5 Ring Dips
    15 KBS 32/24kg
    50 Double-Unders

    Rest 1:1

    2:05, 1:55, 2:15, 2:01, 2:00

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