130220

Today was one of the proudest days I’ve ever had as a coach. One of the hardest working, most dedicated athletes I’ve ever had the privilege to coach, received one of the biggest honors I can imagine.

elisabeth4

Elisabeth Akinwale was officially chosen and announced as the newest member of Team MDUSA. Elisabeth is the first non-Weightlifter (as her primary sport) chosen for the team, and she described the day as “feeling like I got drafted.” That’s gotta be a pretty amazing feeling.

You can read her summary here: Draft Day! Or Something Like It…

The crew at MDUSA will be documenting Elisabeth’s journey to the 2013 Games on their Facebook page, and we will be helping them in any way we can. If you guys don’t already like MDUSA on Facebook, please click the logo below so you can follow along with all the updates on Elisabeth’s experience with the team.

mdusalogo


The kids are back. This is 12 year-old Sadie, from CrossFit Murfreesboro, Snatching bodyweight last weekend…in effing Chuck’s.

Sadie – 85# Snatch @ 85# bodyweight:


Remember when we all thought WOD toys were really creepy and didn’t know if they were real? Well, they’re real, and evidently they make kids do the cutest things in history.

This is twelve-month-old Asher Bullard (yes, I said TWELVE MONTH), and he already has better Snatch technique than Jason Hoggan. I hate to say this, but this may have made me smile 5 or 6 times today.

Asher Bullard – 2# Snatch @ 12 months-old:


WOD 130220:

BB Gymnastics

1) 7×1 High-Hang Snatch – heaviest possible, rest 60 sec. DEMO VIDEO

2) 7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

7 rounds for total working time of:

100m Shuttle Run (10m increments)
14 KB Snatch @ 32/24kg (7 each arm, any order)
14 C2B Pullups

Rest 1:1

66 responses to “130220

  1. BBG- still making sure I’m healthy after a bad experience with day 1 of top pull deadlifts
    Cond- 2:00, 1:54, 1:50, 1:54, 3:26, 2:47, 2:31 w/ 30ft runs

  2. What I find interesting, is how I just “Liked” the MDUSA Facebook page…last week. However, I wasn’t drafted to the team!😦 #LMAOfff!🙂 Real talk…Congrats, EA!!! That’s a pretty big accomplishment & well deserved! #Kick_Ass😉

  3. Don’t follow the outlaw blog programming. But just wanted to say congrats to EA. That is pretty cool. Great work.

  4. Bbg –

    1) 215, 235 last one, takes a while to warm up i guess.

    2) 265

    Cnd –

    1:34
    1:38
    1:47
    1:44
    1:47
    1:42
    1:46

    Math is hard.

  5. 1) 70kg, 80kg, 80kg, 90kg, 90kg, 95kg, 100kg

    2) 90kg, 100kg, 100kg, 100kg, 110kg, 115kg, 120kg

    Conditioning:

    Did it as a team wod where I rested when my parter was working and worked when my partner was resting..

  6. New to Outlaw did a session with some beasts training for comp shins still scabbed from 300# deadlifts an inch off the floor… this site seems to be the next level.. EXCITED! (AFGH)

  7. Bbg-
    235 snatches
    265 cleans and pjs

    Cond-

    1:34-1:37-1:44-1:44-1:44-1:42-1:45

    6×3:00/3:00 on airdyne tonight

    1/4/4

  8. Shoulders mega tight today…blah no time for everything
    MU progression- done
    2) only cleaned …85, 105, 115, 115, 125, 125, 135(f on PJ)

    Cond (five rounds with 16kg KB)
    TWT est. 10-12mins

  9. We had a little debate on the shuttle run. 2 of us ran 10m back and forth 10 times while another person ran 10m and back, 20m and back, 30m and back, 40m and back, and 50m and back. Which one was right?

  10. BBG:
    1.) 165, 170, 175, 180, 185, 190, 195
    2.) 195, 205, 205, 215, 225, 225, 235 (split jerk)

    Conditioning:
    2:14
    2:44
    2:52
    2:25
    2:36
    2:27
    2:17
    TWT=17:35

  11. BBG – Singles felt awesome today after triples the last two days. I ended up going way heavier than I thought possible.

    1) 225, 225, 225, 225, 245, 265, 275(m, barely)
    2) 275, 275, 275, 275, 295, 295, 315(split jerk)

    Conditioning – I need work on high rep pull ups.

    1:38
    1:54
    2:20
    2:10
    2:20
    2:30
    2:13

  12. BBGym:
    1) 135, 2×145, 2×150, 155, 160, 165(f)
    2) 175, 3×185, 190, 195, 205(no jerk)

    Conditioning:
    *Strict Pullups/only have 50#kb
    TWT=16:03

    M/F/S
    2/7/3

  13. Bbg –

    1) 220,220,220,225,230,235,240(fail)

    2) 235,245,245,245,245,245 (failed jerk),245(failed)

    Cnd –

    1:55
    1:48
    1:56
    1:58
    2:00
    2:20
    2:30
    TWT – 14:27
    Damn 32kg snatches are heavy

  14. BBG
    1) 135/145/155/165/175/185/195(f)
    2) 195/205/215/225/235/245/255/265/275(f) made the clean (PR), failed the jerk

    CND
    1:33
    1:46
    2:04
    2:21
    2:11
    2:20
    2:15
    Total working time = 14:40

  15. BBG
    Snatched – worked up to 230 and called it quits. Low back got real tight

    Cleans- no go

    Conditioning-TWT 13:57
    Times between 1:43 and 2:09

  16. BBG:
    Snatch:155/165/175/185/195/205/215f
    Clean (No jerk today):225/245/255/265/275/285/295

    Conditioning: (did Mary instead)
    15+10 (Hands tore at round 13 pull-ups so fingertip pull-ups slowed me way down)

  17. 1) 220, 225, 230, 235, 240, 245, 250 last two were fugly.
    —average 235

    2) 295 x5, 305, 315
    —average 300

    Conditioning tonight.

  18. muscle up progression- done

    bbg
    high hang cleans only no jerk- 135, 140, 145, 150, 155, 165, 170

    modified cond- done

  19. sntaches 150
    clean+jerk 175-185

    conditioning
    did double kb snatches with 30pounders
    did regular pullups. im still acquiring the skill of doing c2bpu’s consecutively
    TWT=14:53

    mfs 3/5/5

  20. BBG:
    1) worked up to 120#.. No misses and felt great!
    2) worked up to 135# and missed 140# on the last set. Also felt great.

    Conditioning tomorrow.. Time crunch today.

  21. 1. 80 90 95 100f 100 103f 103 kg f
    2. 100 110 115 120 125f jerk switched to split 125 130 137 f jerk 138kg f jerk

    conditioning
    1:38
    1:44
    1:54
    2:00
    2:21
    2:08
    2:05
    13:50 total
    pullups unbroken except 5th round. runs turned into jogs….

  22. BBG:

    1. High Hang Power Snatch – 140, 160, 165, 170, 175, 180, 185f(x3)
    2. High Hang Power Clean – 185 (f PJ), 205 (f PJ), 205 (f PJ), 205, 215 (f PJ), 215 (f PJ), 215

    Cond:

    3:07, 2:23, 2:34, 3:36 (Ripped left Hand…downhill), 4:21, 7:43, 5:01😦

  23. BBG:
    1. 95-105-105-110-110-115-120!!
    2. 125-135-145-145-155-155(failed jerk)-160

    Conditioning:
    1. 2:30
    2. 2:18
    3. 2:43
    4. 3:01
    5. 3:50

    **Ran out of time for the final two rounds (thank goodness…)
    **Current PRs on Snatch and Clean&Jerk are 120 and 165, respectively. So, to hit these from a Hi-Hang, I’m stoked. Thanks, Coach!

  24. 29/m/5’11″/190
    BBG
    1) 95-115-135-145-155-165-175-185-195(f)
    2) 135-165-185-205-225-245-255(f)

    Conditioning
    35:48(w Rest)
    2:42
    2:41
    2:44
    2:43
    2:42
    2:55
    2:54
    19:21(working time)

  25. BBG
    1- started at 80kg got to 90kg but done most sets at 85kg to work on good mechanics
    2- started at 100 and got to 110kg

    Conditioning
    1.34
    1.42
    1.48
    1.42
    then had to stop due to my left hand blistering up and about to tear open on the KB snatches.. Was very annoyed but wasn’t worth finishing it of when I need to training again in a few days

  26. 1.) 165,175,175,185,185,190

    2.) 205×5, 225, 235

    Cond
    Skipped, have to train tomorrow…

    MFS 2/5/5 woke up sorest I have been in years but by the time I started lifting was feeling better.

  27. 1) 80-85-90-92.5- 92.5-95-97.5kg
    2) 115-120-120-122.5- 125-127.5-130kg
    High Hang Power Clean and Split Jerk, forgot it was Push Jerk.

    Conditioning
    1:44
    1:50
    2:07
    2:06
    2:00
    2:01
    2:07
    =13:55 TWT

  28. 1) 155-165f-165-165-175-175-185-195
    2) 185-195-205-205-215-215-220 (wrist injury–not too heavy)

    Conditioning: 1:29, 1:31, 1:31, 1:57, 1:58, 2:20, 2:23
    No grip after round 5

  29. weightlifting
    1) 135, 140, 145, 150, 155, 155, 160
    2) 165, 175, 185, 195, 205, 215, 225

    conditioning
    worked through shuttles, some kb snatches, and pullups
    untimed event

    mfs
    785

  30. bbg:
    1) 105/115/115/125/135f/135pr/135f
    2) 115/125/135/145/155/165f/165 pr

    conditioning: first time trying 32 kg kb snatch HEAVY

    only 3 rds in 20 min time cap
    3:30/3:20/3:30

  31. BBG
    1. 175, 185(f), 185, 190(f), 190, 190, 190
    2. 190, 205, 216, 225, 236, 245
    Cond
    Only 4 rnds
    2:17, 2:14, 2:25, 2:40

  32. 1) 80, 85, 90, 92.5, 95, 97.5kg & then around 13 shots at 100kg. Hit it about 10 in but couldn’t hit again. Upper back and traps overload training….
    2) 100, 110, 115, 120 Cln missed Push Jerk on two attempts left it there. Can Cln more. Push jerk was limiting plus I took way too many shots at 100kg snatch, busted.

    Conditioning (hand rape)
    1.37 UB
    1.43 UB
    1.41 10/4
    10 in stopped C2B and capped interval at 2.30, hand felt like it was going to rip. 6/2/1/1
    2.13 UB found a way to get going again with different grip, setup was very careful & cautious from here on in with pull-ups, slowed down intervals.
    2.14 8/4/2
    2.10 10/2/2

    Around 14mins TWT

  33. BBG:
    1) high hang snatch: 80/80/85/90/90/90

    2) high hang clean and push jerk: 115/120/125/130/130/130/135

    Conditioning: 35lb KB
    TWT: 21:29
    2:34
    3:03
    3:02
    3:01
    2:54
    3:10
    3:45
    Good thing is I’m getting faster at figuring out each rest 1:1 and start times with a running clock, haha.

  34. BBG
    1) 70, 70, 80, 85, 90, 95, 95
    2) 95, 100, 110, 120, 130, 140, 140

    Conditioning= 24:40 rx
    Holy guac, those KB snatches aint no joke.

  35. BB Gymnastics
    1) 7×1 High-Hang Snatch – 140/140/140/155/155/160/160
    2) 7×1 High-Hang Clean + 1 Push Jerk – 195/195/205/205/215/225/235
    Conditioning: 2:18/2:49/2:45/2:54/3:03/3:12/3:06, TWT 20:07 RX

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