130222

Just wanted to give a little shout out to these gentlemen. This is one of John Dill’s buddies, and his Team, enjoying the scenery in the mountains of far away lands. Have fun boys, be safe, and just know–your work is much appreciated.

20130221-224020.jpg


Continuing the onslaught of videos I discovered yesterday…here’s an email and video from 17 year-old Austin Groen:

Here is a video of my latest power clean pr (form sucks I know). I also have a 2:46 Fran and a 215# snatch. I did my first ever olympic lift a little over a year ago…before that I was a skinny golfer.


These children are starting to get good. Someday she might even be able to squat.

Courtney Fitzharris – 67.5kg (150#) “Shankle Complex”:


WOD 130222:

Strength

1a) Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes after singles @ 95% DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – rest 60 sec.

Notes: The barbell should be loaded with 60% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3XME Strict Pull-ups – rest 60 sec.
2b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

5 minute AMRAP of:

5 Bar Muscle-Ups
15 Over-the-Box Jumps 20″ (no touch on top)

*Rest 1 minute.

2 minute AMRAP of:

Ring Dips

Midline/Recovery

3X20 Reverse Hypers – medium/heavy, rest 60 sec.

65 responses to “130222

  1. Hello fellow outlaw Badasses. I’m taking a little vacay down to Sydney on Saturday and wanted to know if anyone could suggest any “Outlaw Friendly” or really good boxes in Sydney? Looking on google there’s not a whole lot to choose from but if anyone can steer me right direction it would be greatly appreciated.

  2. Hey guys, I have a paid spot reserved for the training camp in New Orleans this weekend (2/24-2/26), being held at Crossfit NOLA. I can’t attend and am willing to sell for a discount. Email me at robert.romero3@gmail.com. Thanks.

  3. if any of you beasts in the NE (or greater NYC area) want to start off the Open at the top of the leaderboard with Rudy yelling at you in Brooklyn I can’t make it that weekend (3/8-3/10) and have a spot I’ll part with for a discount. email me at bryan@crossfitnittany.com

  4. Str –

    1a) off 485
    1b) off 315

    2a) 16,15,14
    2b) bodyweight. Cant walk.

    Cnd –

    5rnds + 3 mu

    43 dips

    Recovery –
    100lbs

  5. 1a.). Off 415
    1b.). Off 270

    2a.) 20, 15, 16
    2b.). Done

    Conditioning:

    5 rounds plus 1 bar muscle-up

    36 ring dips

    Recovery:

    Done

  6. Strength:
    1a. 180, 190, 225
    1b. 105 with 3 second pause at the bottom

    2a. 7, 6, 6
    2b. Done

    Cond:
    2 rounds + 4 MU
    (Red band first round then green band. Couldn’t string them together.)

    Midline:
    Done

  7. Off 200 kg
    Off 110 kg

    Pull ups
    3×10 bw
    GHR
    3×10 bw

    Con:
    3 rds + 16 rep
    Ring dips 47 rep

    Reverse hypers on GHD + med Ball 7 kg
    3×10

  8. STR
    1a) off 495
    1b) No chains, so used 235

    2a) 13,10,10
    2b) skipped

    COND
    5rds + 3 Bar MU

    Midline:
    No reverse hyper, so did 3×20 sit ups

  9. Str –

    1a) Done off 500 (did 455,455,475) for the singles.
    1b) 195+ around 40lbs effective chains

    2a) 9,8,7 (had to show the idiots at globo how to do “real” strict pull ups (not partials) full hang to chin well above bar. No kip, leg raise, swing etc… I get a lot of crap for kipping… F-em!
    2b) bodyweight. OUCH!

    Cnd –
    Ring MU progression work plus 23 ring dips at the end

    MFS 1/5/8 skipped cond yest cause I had to do 4 days strait. not recommended. Can barely move.

  10. I have shoulder(left) & elbow(right) pain, so I did yesterday’s work out. ( I changed cond-).

    BB Gym-
    1) High hang Santch
    135#x2, 140#, 145#(F), 145#, 150#(F)x2

    2)High hang Clean + push jerk
    135#,145#,155#,165#,170#,175#(F),170#

    Cond-
    5.4K Run 28:05 (30sec slower from PR)
    I felt slower than before. I’m very tired this week.

  11. 1a) off 300 reps 7-8 (f)
    1b) 175-185

    2a 8, 8, 8
    2b done

    Cond
    4+1 ( subbed CB PU)
    First time jump overs. Started cautious then got the hang of it. Intimidated by my low #s but having a blast.

  12. Strength:
    1a.) off of 425
    1b.) off of 235

    2a.) 20, 16, 15
    2b.) 10×10, (10×5, BWx5), (5×7, BWx3)

    Conditioning:
    4 rounds as Rx
    31 dips

    Midline:
    25# – first time on jerk block reverse hyper – way better than DB between feet on GHD

  13. Strength
    Off 505
    Off 305

    15-15-15 pull-ups
    No weight on gh

    Cond-
    5 rds + 1 muscle up

    48 ring dips

    Recovery done

    20 min z1 airdyne flush

    1/2/3

  14. 1a) Top Pull Deadlifts: 2×3 @365, 2×2 @405, 3×1 @455
    1b) 7X3 Bench Press: 255# + 2 bands

    2a) 3XME Strict Pull-ups – 15/12/10
    2b) 3X10 Strict Tempo GH Raise – EFF!

    Conditioning = 3 complete +17 reps

    5 minute AMRAP of:

    5 Bar Muscle-Ups
    15 Over-the-Box Jumps 20″ (no touch on top)

    *Rest 1 minute.

    2 minute AMRAP = 43 reps

    Ring Dips

  15. STR-
    1a) off 455
    1b) No chains but used bands. based off 265 and used Black + red bands.

    2a) 14,10,8
    2b) bodyweight. way worse then I thought they would be

    COND-
    3rds + 3 Bar MU
    *First ever bar MU… tried warming up and missed 3 so I was only gonna try a few times during the WOD then sub C2B, but did 5 unbroken as soon as the clock started…. pretty jacked about that.

    47 ring dips

    Midline:
    No reverse hyper, went backward on the GHD with 20# DB

    • WOW, congratulations your first bar MUs. What did you change for that? I want to get bar MU, but very hard to hip to the bar…. If you don’t mind please give me tips.

  16. 1a) off of 510
    1b) off of 315

    2a) 17/11/10
    2b) skipped

    Conditioning:
    3 + 46 ring dips….did about 14 more bar muscle ups then expected

    Need to practice these more

  17. Strength:
    1a) Off 425
    1b) Off 215

    2a) 12,10,11
    2b) 3×10 straight leg DL @225

    Conditioning:
    2rnds+2 ring muscle-ups

    32 strict ring dips

    Midline/Recovery:
    3×20 good mornings @115

    15 min z1 AirDyne

    M/F/S
    4/5/4

  18. embarrassed to post my WOD results today.

    1a) off 460 all done well
    1b) off 275 all done well

    2a) 16/16/10
    2b) done

    COND
    subbed ring muscle ups. bad idea, no pull left after the pull-ups, couldn’t get my chest through. 2 rds + 14 reps. + 45 ring dips
    about a dozen muscle up misses, super pissed

    recovery
    have to do it later. late for dinner plans.

    • what do you think guys, should I re do the WOD at home later with bar muscle ups for the appropriate stimulus?
      I’m sure I will not have nearly the problem with the muscle up and could move through the rounds appropriately.
      **Or should I just call it what it is… the shittiest WOD I’ve done in the last year and a half.

  19. (1a) off 425
    (1b) 265# plus chains

    (2a) 18-16-19
    (2b) body weight

    Cond: 4 rds + 4 m.u.

    Recovery: complete

  20. DL 225-245-285
    Bench (all done with 8k kb hanging on each side from ropes) -85-85-95(2)-90-90-90-90(2)

    Pull ups 10-10-10
    GHD done

    Conditioning
    3 rounds plus 13 box jumps
    18 motherf*cking dips

    No rev hypers.

  21. Deadlifts
    200, 215, 255

    Bench
    1st two at 115, last five @ 110

    Pull ups- 10-8-8
    GH- body weight

    Conditioning – 2 rounds plus 5 MU (MU questionable as toes were above the bar on most reps, working on this.

    18 dips, those sucked.

    • Also, slow on box jumps, as jumping across the 24 inch side, I was scared I was going to bite it each time. So, never really got breathing hard.

  22. Deads done doubles at 70% back was tight

    Bench press 4×105 3x100kg have no chains

    Gh raise done
    Pull ups 17,14,12

    Conditioning
    4+5+2 hand tear made things slow
    27 dips

  23. Strength

    1a) Off 450
    1b) Off 300 w/ chains!

    2a) 15, 13, 10 – Supinated. Arms still torched from Wednesday.
    2b) Done

    Conditioning

    4+10 BJs
    40 Dips

    Good Mornings as sub for Reverse Hypers

  24. DL: Did Banded (Still nursing back)
    Bench: Off 340 (205lb with chains added)

    Pull-ups: 15/12/10
    GHR: done

    Conditioning:
    4+5MU’s (Lats still destroyed from Wednesday)
    53 dips

  25. Deads 335-355-400
    Bench done. No chains
    Strict pullups
    20-17-15
    Gh raise done
    Cond.
    4 round plus some change.
    53 dips
    Hypers done

  26. Strength:

    1a. 405, 435, 505, 515; didn’t realize I did less than 95%, until I was about to strip 505 off the bar. #Pissed! But, fuck it…knocked out 515. #Raw
    1b. 225 + chains

    2a. 11, 11, 11
    2b. done

    Cond:

    Didn’t do.

    Midline/Recovery:

    3×20 SLDL @ 205

  27. 1a) Top Pull Deadlifts:
    2X3 @ 75%, 295#
    2X2 @ 80%, 310
    3X1 @ 95%, 315 (no more weight in garage)

    1b) 7X3 Bench Press @185

    Conditioning

    5 minute AMRAP of:

    7 toes to bar (sub)
    15 Over-the-Box Jumps 20″ (no touch on top)

    4 rounds + 7 box jumps

    *Rest 1 minute.

    2 minute AMRAP of:

    Ring Dips
    16 + 7 push-ups

  28. 1a) 415-445-X-X-X. Off 555 but 95% was a no fucking go today. Also grew a big hole in my hand
    1b) 275 at the top including 40lbs of chains.

    2a) 5-5-5 meh
    2b) done, these are feeling easier

    No cond, did 30 ring dips in 2 min. 15 unbroken for a PR

  29. Strength

    1a) 127.5, 135, 160 (Based off 170 kg)
    1b) 4 sets Rx, 3 sets at 55% (Based off 90 kg)
    2a) 7,6,7
    2b) Done (Strict with no slow descent)

    Conditioning
    Subbed MU with 100m row (Hands shredded from Wednesday)
    3 rounds, 1 box over jump
    26 ring dips

    Midline/Recovery
    3 x 10 w/ 35 kg

  30. 1a) 265, 280, 330
    1b) 265

    2a) 11, 8, 6
    2b) Straight Leg Deadlift – 155

    Conditioning – PU plus ring dip for MU
    2+15
    31 dips

  31. strength
    1a) 365, 385, 455
    1b) 135+55
    2a) 14, 11, 10
    2b) check, check, check

    Conditioning
    5:00 x Single Leg Box Jumps
    1:00 x Rest
    2:00 x Ring Dips

    56, 37

    midline/recovery
    no time

  32. 29/m/5’11″/190
    Strength
    1a) 320-340-405
    1b) 150(w green bands on KB)

    2a) 13-11-10
    2b) done

    Conditioning
    2rds + 2MU (struggling with connecting MU)
    24

    Midline/Recovery
    Green band on GHD

  33. Strength
    1a. Off of 475
    1b. 242 no chains
    2a. 11, 10, 7
    2b. Done
    Cond
    2rnds subbed 5 CTB Pullups and 5 Plyo Pushups onto 2 stacked 45s
    23 Ring Dips

    3/5/3

  34. Deads 335-365-395
    Bench 245 (no chains)
    Pull up 18-15-15
    Gh tempo 15 lbs plate

    Cond 4+2
    38 dips

    Midline done

  35. 1) 145kg, 160kg, 185kg (grip fried from day before but made it happen, just)
    2) banded bench 80kg across with band setup we came up with, felt good

    No pull-ups see fried hands, did
    3×10 GHRaise with slow lower &
    3×12 GHD sit-up (only just got these back after 4 months with adductor/ flexor tear

    Conditioning – subbed 6″ deficit HSPU as hands fried from day prior
    5+7 reps
    32 dips, pretty sure HSPU didn’t help this any but I need more of these than this🙂

    Reverse hyper, most if not all days… so yes.

  36. 1a) 2×3@187.5 -2×2@ 200 -1×1@ 237.5F – 2×1@210kg
    1b) 70kg+ bands

    2a)11-11-7
    2b)With a spotter again, still not strong enough to do GHR’s without assistance.

    Conditioning
    4+1
    37 Ring Dips

    First time using my new Reverse Hyper! 3 x 20 @ 20kg

    Bad hand rip from KB snatch,C2B wod made it a rough day…

  37. Strength
    1a) Top Pull Deadlifts: 380/405/480
    1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – 145 + 60 in chains
    2a) 3XME Strict Pull-ups – 10/9/9
    2b) 3X10 Strict Tempo GH Raise – Done
    Conditioning: Subbed with MU, 3 rounds + 2 MU, 20 Ring Dips
    Midline/Recovery
    3X20 Reverse Hypers – 140

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