Well, I’ve downed 8 bottles of Gatorade, watched every episode of Duck Dynasty (it’s so fake, but still fun), and I’m still effing sick. The only entertainment I’ve got for you today is the thought of me trying to get to the pharmacy and back home again, without something shooting out somewhere. Enjoy.
WOD: 130201
Tests-
1) 10 minutes to establish a 1rm Push Press.
2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).
3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).
4) 10 minutes to establish a 1rm Bench Press.
5) Row 2k for time.
The Outlaw Way 
What would be a subsitution exercise for muscle ups?
Am I the only one disappointed that this is not a ME deadlift day?
Yes
Not me; my back is finally back to normal from last week’s 3x10s.
i’m certainly curious since My my last set of ten last week was my old 3 rep, but you gotta trust in the programming. The test will come, and the more of this you do the more you’ll blow it out of the water when it does come around
I was looking forward to some deadlifting but oh well at least I made it on Crossfit football haha
Please look up the first six Duck Commander videos, not the TV shows. Browning Gold shotguns, Copenhagen and Coon Asses killing avian makes for fantastic television minus all the other stuff. I strongly recommend the DVD “Straight Powder.”
Awesome videos. Dudes are hilarious. Their duck calls suck.
Yeah, my first call was their original double reed. Sounded like a kazoo, but it worked ok for a newbie. That was before I learned about RNT. I still use the DC teal call.
RNT is bar none the best. I can turn them with one and I’m an idiot. A real idiot. My back squat sucks, too, but at least I can do something about that.
35 and over Athletes post your scores here:
IN YOUR PRIME
http://inyourprimeathlete.com/Discussion_Board.html?no_redirect=true
250 press ( more strict than push press)
7 mu ( hands are garbage)
89 du
370 bench ( ass down)
130# press
7 MU
105 DU
160# bench
7:54
1.) 225 (disappointing)
2.) 10
3.) 47
4.) 235 (disappointing, I need more upper body strength.)
5.) Got to 1k at 3:34 and realized my legs are tired and weak. Lost it…
1) 255
2) 9
3) 120 PR
4) max weighted pull-up – 90 lbs.
5) 7:19
1) 215
2) 10
3) 191
4) 280
5) 6:58
all pr’s except DU’s (250)
1) 205 (PR)
2) 11 (Had the strength, lost the grip)
3) 50 (Sucks)
4) 265 (-20, time limit)
5) Ran .88 Miles in 4:50 (Didn’t have a kick)
ey guys can someone explain me what an ME means. Im new it sucks i get it?
I’m gonna answer this before someonenripsmyou a new one…deserved or not. It means Max Effort.
push press 220
bar mu’s 3
du’s 60, thats double my previous PR!
bench 265 most i’ve hit is 290, but thats back in the day when bench was much more of a priority
2k row 7:34
Push Press: 245
Muscle-ups: 13
Double Unders: 216
Bench: 275
2k Row: 6:55
1) 260
2) 20
3) 181
4) 305
5) 6:44.9
Good lord.
What coach said.
Your programming has changed me and the way i view crossfit quite a lot. Thanks!
I am always chasing you man. Keep it up.
+1
Awesome work bud.
PP- 175
No MU subbed ME Pull Ups and Ring Dips- 23/8
DU- 3 đŸ˜¡
Bench- 205
Row- 8:23
Why am I even posting this? haha
1) 80kg
2) 5
3) 46
4) 90kg
5) 7:53
I have 4 Tickets to the Outlaw Camp in Murfreesboro, TN, April 5th-7th. Selling at face value please contact me at k.moore25@gmail.com. Travel complications have made it impossible for us to attend. Thank you.
235 push press (No re-bend)
1 MU
51 DUs
290 Bench
No time for row
hey caitlin here are some ladies stats (and data for rudy)
td
140
3
120
125
8:41
lz
155
0
50 (coming off stress fracture)
150
na
finally!
1.) 215
2.) 3 ~ 1st time on rings (13 is barMU PR)
3.) 77
4.) 225
5.) 7:05
PP is a PR
1. 215 PR
2. 6
3. 54
4. 235
5. 7:34.6
All PRs except DU
Push Press: 205 (ties PR but felt easier)
Muscle-Ups: 7
DUBs: 74
Bench: 215 (PR is 225, so this sucked)
2K Row: 8:36
1) 245 Pr
2) 10
3) 264 Pr
4) 235 Pr
5) 6:45
1) 80kg, 85kg F
2) Not done.
3) 60reps
4) 110kg
5) Did ME Pull-ups : 30reps
pp: 185#
mu: 3 (still working on those)
du: 83
bench: 230# (5# pr)
row: 6:54
Push Press-265lbs
Mups-13
Double Unders-183
Bench Press-285
Row-6:39.8
Push press-215 (couldn’t lock out 225)
Still can’t get the muscle up but am getting closer
Bench-300, 15 off pr
7:01 2k row 16 sec off pr
195 pp
9 mu
111 du
265 BP
7:10 row
Anyone gonna be out at the Winter Shakedown tomorrow??
1- 225. Barely missed 240
2- 21 MU. One attempt
3- 79 DU. Shitty. One attempt
4- 325 bench. Barely missed 336 for PR
5- 7:14.4 PR I think. still slow.
1- 210#
2- 8 (really low ceilings so no rope length off the rings… makes it much harder as it’s basically a strict MU.. cant even fully extend at top of MU so I guess you can say zero lol)
3- 129 (wasnt getting worn down at all, the damn workers putting heat in our box have shit all over the box and my rope hit some duct work… loud yelling/cursing ensued)
4- 235#
5- 7:14
Overall shitty last week or so, hope I can snap the f out of it soon. Didn’t PR anything this week strength wise, feel great with the WOD’s but still frustrated.
PP 225
Me CTB pullups 2 sets
Me Dips 2 sets
DU Did 50 broken 5 was longest string
Bench 245
2k 7:42
1.) 230#
2.) 11
3.) 86
4.) N/A
5.) 7:31
1) 255# (20# PR!)
2) 9 (PR is 10, I had lots in the tank but slipped off the ring)
3) 79 (PR is 332)
4) 260# (10# PR!)
5) 7:03 (PR is 6:57)
Today is the first day my back hasn’t hurt from the 3×10 last Friday. Feel pretty good though.
1) 195
2) 2
3) 131
4) 225.
5) 7:46
1. 120
2. 3
3. 57
4. 130
5. did not row
Tests
1) 225 (PR)
2) 8 (strict, kipping is still stupid)
3) 70
4) 225 (PR)
5) 7:15.7 (PR)
M/F/S
3/2/3
1) 255 (probably could of done more, ran out of time)
2) 4
3) 57
4) 315
5) 5:07 (.88 mile run)
*insert witty comment here*
160
12
176
127.5
8:25.8
265
9
46
335
6:52.9
1) 185
2) 9 (strictish-no room for swing)
3) 53
4) 215(5# recent pr)
5) 7:39-rowed twice since the last time we tested this
150 (PR)
1, just can’t seem to string them together
97
170 (PR)
8:35 (PR)
1) 215
2) 5
3) 31
4) 335
5) 8:11
265lbs push press
10 MU
158 DU
345lbs bench
6:56 – legs = fried
275 push press, ties PR, missed 285xFFF
3 MU, PR by 1 rep, heh
51 DU, PR by 10 or so
305 Bench, 15lbs under PR
2k in 8:20, took a nap on this, couldn’t get fired up
Long time lurker and follower, first time posting, figure now is as good a time as any to start
1) 275
2)13, had a blow out and lost ring behind me, felt like a few more in the tank
3)99, ughhhh
4)345
5)6:56
225# PP
13 MUs
112 DUs
265# BP
7:29 Row
PP: 125
MU subbed for PU-25 (no butterfly) practiced MU
DU: 64
Bench: 135
2K Row: 9:44(I slow)
4 PR’s in one session
1. 250 PR have more in me but my shoulder was bugging out.
2. 11 PR but I’m not satisfied. slipped my grip
3. 100 PR *one inch extension on my right foot still causing issues. didn’t wear down,
just caught a toe.
4. 275 PR …big PR
5. didn’t get to the row, had to jet.
1) 265
2) 11; grip went to hell. cant manage to maintain grip
3) 107
4) 316
5) 6:41, felt good and that I left some in the reserve
245# push press PR10#
8 mu
120 du
275# bench press PR10#
7:28.4 row 2k
245# push press 10# pr
24 muscle ups (i dont think i need to practice these anymore)
186 dubs
225# bench (yep i can push press more thank i can bench)
7:01- i really wanted sub 7 god dammit. I hate rowing. It’s so boring and I’m terrible at it.
pp-190
Mu-8
Du-111
Bp-265
Row-7:11
I did Isabelle first since I wasn’t able to get to the gym Wednesday or Thursday.
3:37 Isabelle
133 lb push press
0 muscle ups (1 bar muscle up, and did some skill work on ring muscle ups)
50 DUs
no bench or row
bad week for training… out of town for work,
260 # PP pr 35# ( it’s been a while)
8 MU
80 du
285 Bench
7 min on Airdyne (my 2k row time) 180 cals not great but still had some good lactic acid buildup.
Push Press: 245
Muscle-ups: 9
Double Unders: 70
2k Row: 7:18
1. 135 (10# PR from less than a month ago)
2. N/A
3. 26 (seriously?)
4. 125 (10# PR from the last time we 1RM)
5. 8:43.2
205
dont have a good sopot for rings so had to modify and did 8
29 đŸ˜¦
no bench did tgu with #80 bb
7:33
1) 230
2) 5 without turn out
3) 53
4) skiped
5) 7:07.7
1)255
2)11
3)203(PR)
4)300, failed @315
5) 6:35, wanted sub 6:30 but I haven’t done enough Burpees to get back in shape lately
6:35, WTF. Damn your long legs.
1) 153 (30lb PR from like a year ago)
2) ZERO
3) 62
4) 190 (5lb PR)
5) 8:00
1) 235
2) 8
3) 136
4) 285
5) 7:00
Competition tomorrow so resting today but really wanted to test these.
1) 195
2) 12
3) 94
4) 275
5) 7:25
1) 235
2) 12
3) 105
4) 265
5) 6:58
All PRs…I’ve never rowed over 1200m before so I’m happy with this time. I can definitely get sub 6:50. Wasn’t as fried as I thought I would be. My 6’2” height and long legs has finally helped me a little.
1) 225 matches PR, just couldn’t lock out 240 but I know I’ve got it.
2) don’t have proper set up to test ME
3) 33, no where close to my PR just struggling with them lately.
4) 275 matched PR, think I’ve got more
5) 7:39 last week but my damper was too low so ill test again soon. Did Elizabeth instead today 5:25, over a 2min PR
1) 255 +10 PR
2) 11 +3 PR
3) 102 first time ever over 100 unbroken
4) skipped
5) 7:20
2/4/5
1) 225
2) 0
3) 1
4) 295
5) 7:14.4
push press- 160 (10# pr)
bench- 125 (5# pr)
double unders- 69
2k row- 8:28
subbed pullups for mu’s- 20
Pp: 125
Me pull-ups sub for mu: 26
Du: 155 (pr)
Bench: 125
Row:8:26
pp-190
mu-4
du-103
bench-225
row-7:41
Push press: 150 (pr)
MU: 4
bench: 165 (pr)
Du: 58
No rower did 200 sldhp’s in about 7:30.
Push Press: 245 (barely missed 265)
Mu: 9
Bench: 315 (pr)
Du: 60 (ew)
Row: 6:56
Push Press-300
MU-7
Double Unders-114
Bench-Didn’t Do (Pulled a pec muscle a couple months ago and still scared to go heavy on Bench and aggravate it so close to the Open)
Row- 7:23
Push Press-265
MU-9
Double Unders-111
Bench Press- 265
Row- 6:59
An “eh” day. Came in with a lot of energy, but a lot of things just didnt click. PR for Push Press is 275. Last week I did 135 UB Double Unders, my bench press is PR is 275 and the row was a PR, but it was ABSOLUTE MURDER.
Can’t wait for next week.
Push Press – 135
Muscle Ups – 3
Double Unders – 51 (grr)
Bench Press – 155 (+5 PR)
Row – 8:35 (That was HORRIBLE)
1 225#
2 8
3 57
4 315…missed 345#
5 7:19
1 215#
2 Almost got my first… fucking MU’s
3 83
4 225 failed at 235, previous PR 245
5 Did Isabel since missed that on Wednesday – 4:19
235
12 muscle ups pr by 2
257 previous 212
265
No 2k row
PP-145#
MU-2
DU-89
BENCH- didnt have a spotter
ROW-N/A
F/5’/114#
First I did technique work on the Snatch & Clean and PRd my clean at 135#. I’m still feeling out these lifts and learning them.
PP: 95# I haven’t lifted anything heavy overhead lately due to a shoulder injury 6 months ago
MU: 4
DU: 43 (can do better)
Bench: 125#
No row, have a competition coming up so did a partner competition wod to practice it
pp 170
mu 6
du 27 (really bad)
bench 170
did 400m runs 1:08 5 sec PR
PP 105kg
10 Muscle Ups
225 Double Unders
125kg Bench
Row 2K- 6:44.3
Didn’t Rest yesterday. Thought I’d catch up a day.
1) 115
2) 0
3) 73
4) 120
5) 8:18
1) 60kg PB.
2) 1. shoulder injury.
3). 98.
4) 45kg.
5). 8:52.9
10 minutes to establish a 1rm Push Press
95, 115, 135, 145, 155
Tests-
1) 1rm Push Press. 115/145/165/195/215/230/245/255F/250
2) 1 attempt, ME UB Muscle-Ups: 7
3) 1 attempt, ME UB Double-Unders : 144
4) 1rm Bench Press: 195/210/225/245F/235
5) Row 2k: 7:09