Dear Paul Estrada,
I get it, you’re better at Snatching than everyone else. Did you really have to embarrass me?
Paul Estrada – 300# “Geriatric Complex”:
Daniel Tyminski – 3 First Pulls & 1 Hang Snatch @ 265#:
Sean Monteiro – 425# Front Squat:
WOD 130312:
BBG
1) 7X1 Pause First Pull + 1 Clean & Jerk – heaviest possible, rest 60 sec.
Notes: The sequence is 1 First Pull with a 3 second pause at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the Pause First Pull.
Strength
1) HBBS (based off 130129: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes.
2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. DEMO VIDEO
Conditioning
3 minutes Max Distance Prowler Push @ 250/175#
Notes: This effort should be performed as a 10 yard shuttle (10 yards down, 10 yards back). Push high handles down, and low handles back.
-then (no rest)-
For time:
Row 20 Calories
12 Push Press 155/105#
20 Walking Lunges (steps)
Row 40 Calories
9 Push Press 155/105#
40 Walking Lunges (steps)
Row 60 Calories
6 Push Press 155/105#
60 Walking Lunges
The Outlaw Way 
what is HBBS?
High Bar Back Squat
Heaving bean bag snatches
Actual lulz.
+1
Horny Barbarian ButtHole Sniffers
Hi coach,
If we don’t have a prowler, what exercise could be a good sub ?
A car. Preferably a large one. Get someone to man the brakes though. Preferably when you’re not pushing it.
I just texted my fiancee…. the words “Today’s”, “programming”, “suck”, “tremendously” were in the message. Love it.
Where’s Paul’s 13.1 submission?
BBG:
70kg, 80, 85×5
Strength:
1) 280#, 300#, 315#
2) 225#
Conditioning:
Used 135# for PP
Completed only 20 lunges on last set (ran out of time!)
Bbg –
1) 275×4 285×3
Str –
1) off 385
2) 255
Cnd –
No clue- lots of people 2 prowlers.
My legs hurt.
BBG
1.) 250 ( didn’t do jerks )
Strength
1.) off 335
2.) 225
Conditioning
5 down and back sled pushes
13:52
not counting 3 minute prowler pushes
BBG
1) 225×2, 245×3, 275×2
STR
1) off 425
2) 275
COND
11:15
1) 195-205-205-205-215-225-235
HBBS off 265
FS 205# across
Prowler Pushes done but distance was anybody’s guess and high handled only as the low ones broke.
then
13:45 Rx
All PP unbroken, hooray for me.
clean+jerk 2/185, 5/195
HBBS based off 385
front squats 2/225, 2/235
prowler
160yards (give or take 20yards, im not 100% sure on my count)
18:10 for the rest of it
I dont remember 155lb push presses being that heavy
BBG:
1) 215,235,255,275×4
HBBS: Off 475lb
FS: 225,255,275,305lb
Prowler Push: 130M (13 trips)
Conditioning:
13:10 (Prowler Push and Conditioning done with Titin vest today, quads are done)
bbg
245,255,265,275,285f(jerk), 285×2
str
1)off 350
2)225,235,245,255
cond
12:09
td
cond
16:16
CnJ- 205, 215, 225×3, 230, 240
FS- 185
HBBS- 240, 255, 270 done
Time for errands, will do METCON in a couple hours
5 sled pushes
13:56 Rx
16:56 including the sled pushes
BBG
175,180,185,190,195(f jerk),195,200(PR)
Squat off 265
Front squat – did one set at 155, running out of time.. so..
COND
15:01 @ 95# Presses. These were too light, but went with it. Good effort.
Bbg: Done at 90kg
Strength: Done off 150kg
Front squat: 100kg
Cond:
Didnt do prowler due to lack of space and weather. No idea what the time was on the wod. But worked pretty much unbroken
BBG-
1) 215,225,230, 235,245, 255xfail jerk, 255xfail jerk
STR-
1) Off 355#
2) 225,235,235,245lb
COND-
-9 trips… our floor is all jacked up so hitting cracks and bumps sucked ass
-13:56
Bbg-
285 then
305 fail at jerk on #7
Hbbs off 385
Cond-
170m total on pushes
12:56
Shit balls that was fun
Airdyne work tonight
2/4/3
BBG :
Done @80kg.
Strength :
Hbbs off 130kg
Front squat : 80-75-75-70kg
Conditioning :
Did “Outlaw CrossFit” WOD
15:09
did conditioning outside…22 degrees – 3 laps in 3 minutes then
13:43 for rest.
BBGym:
1) 175×2, 185×2, 195×2, 200
-felt smooth
Strength:
1) Off 300
2) 185
Conditioning:
*AirDyne for row
14:36
10min Z1 AirDyne
M/F/S
5/7/2
Omgoodness!!! My Legs Are Shot!!!!
“Payne, I can’t feel my legs!!!!”
-Major Payne’s Bedtime Story
BBG:
205, 210, 215, 220, 225, 230, 240failed jerk
Strength:
1. 375, 400, 425
2. 250
Cond:
6/15:40
175-175-175-180-180-185-190
no strength
140m
20:06 (subbed 600m run for 40cal row- lots of athletes, not a lot of rowers. annnnd i sandbagged the shit out of the 60cal row- 4:52)
BBG
1) 225-260
STR
1) off 385
2) 245
COND
13:36
1) 250-265
270 failed. Pinned
Squats
1) based off 340. No fails
2) 225 240 235 240
Cond:
115+ prowler on rubber floor. (What a bitch)
5 passes.
Low handles were almost impossible .
14:16
Lunges were fucking annoying.
2/2/2
Cleans:
Worked up to 255#
Hbbs:
Based off of 315#
FS:
185/205/225/225
Conditioning:
16:20
BBG:
1. 135X2 140X2 145X2 150X1
Strength:
1. Off 205# felt awesome
2. 145#
Cond:
48m prowler Rx
21:15 Rx I will forever hate rowing.
Amen to hate for Rowing…
I make someone come talk to me during the 60cal haha just wanted to get through it.
I included pushes in my cond so I guess it’s actually 18:15
bbg:
1. 245×4, 255, 265, 275
strength:
1. off 375#
2. 265#
cond: later
No prowler, conditioning: 12:47
Bbg
1). 275×3, 300×4
1). Off 385
2). Light
Conditioning
No prowlers
12:02
http://vimeo.com/m/61673283
BBG
Up to 245. jerk is the problem past here
Squats off 400.
Almost failed last set of three.
Front squats
235-255
Cond.
sled done.
12:58 for rest
bbg
1) 125, 135, 140, 145, 150, 155, 160
strength
1) hbbs off 235- 190, 200, 210
2) 95, 115, 125, 135
cond
no prowler push
16:21
*Had a total of 60 minutes to complete all work.
Used BBG as warmup, hit a few quick reps up to 235 with just enough rest to change plates. hit 235 a couple times with ease, then moved on.
STR
HBBS off 375 – skipped last 3 singles. 2 reasons, 1-time 2-energy still not there, was getting lightheaded on reps 2/3 in sets of 3.
Front Squats 225/245×3
CND
90m sled
15:01 I need to learn to just pick up the bar.
Notes- yesterday was my first full day of Nutrition since last Wednesday. 15% food volume on Thursday, Friday and Saturday, 70% volume on Sunday. Feeling human again, still not 100%. Still very bitter about 13.1.
bbg 135/145/155/165/165/165/165
strength:
back squat off of 195 felt fast
1 1/4 front squat 3×135 1×140
conditioning:
no sled or rower and weak did crossfit outlaw conditioning 18:17
BBG – 275 x 4, 295 x 2, 315(f), 315 C&J (normal)
Strength
BS Off 400
No time for FS, make up tomorrow
Conditioning
Partner prowler pushes so not sure how many.
11:38 Rx’d on the rest of it.
BBG
1) 145 – 145 – 150 – 150 – 150 – 150 – 155
Strength
1) HBBS off 230
2) 115 – 125 – 135 – 135
Cond
no prowler
14:02 Rx
BBG
1) Clean/FS/Jerk combo
Strength
1) HBBS off 240
2) nope
Cond
used boxes with plates across rubber floor, that pretty much sucked, but good replacement for prowlers for a bigger class
18:54 Rx
BBG: warmed-up then 185×4, 195×2, 205×1
(stayed light focused on lessons learned at camp this weekend)
1) #275, 290, 315 (no misses)
2) #185, 210, 225, 230 (no misses)
Met-con: 80 yards (shit fuck conditions for prowler wet+sand went for it anyway)
15:28- broke up the first 12 PP and shouldn’t have. Wasted time.
BBG 120 120 125 125 125 130kg fx5 times…
BS off 400
skipped Front squats
conditioing: 6 trips on carpet
12:02 rx for the rest
BBG:
1.) 205, 215, 225, 235, 245, 250ff
Strength:
1.) 245×5, 260x3x3, 275x1x1x1
2.) 195, 200,205, 210
Conditioning:
Prowler: 80yds
Conditioning: 17:17 including prowler and transition time
1) 285-315– average 300
1) % of 500
FS tomorrow
Conditioning 10:28
BBG
70 – 90 kg
Strength
1) 112.5, 120, 125 (Based of 140 kg)
2) 80, 90, 90, 95 x 2
Conditioning
105kg sled drive on concrete – 120m
then
13:40 (Subbed 200, 400, 600m run and 60kg PP)
BBG
117-120-122-125-127-130-132.5kg Power Cleaned
Strength
1a) % off 160kg
1b) 90-95-97.5-100kg
Conditioning
8 x 10m Sled pushes
11:18
BBG:
Clean, Snatch Balance and Push Press Percentages.
Strength:
Back Squat: 380-405-425
Front Squat: 185-225-245-275
Conditioning:
10:48 RX’s Push Press and Lunges all unbroken.
No room to do sled pushed before, so we did them after. Didn’t put a time limit on it. Just a few passes each way.
1) Up to 235, missed 245×3.
No back squats
front squats) 275 for 4×3
no sledding
row WOD in 14 flat. Rows were really slow.
well I goofed the FS. Did the 1/4 at the top. should have watched the video first
BBG
185-205-215-225-235-245-250(failed on jerk)
Strength
1a) 290,310, 330
1b) 225 all
Conditioning
6 x 10m Sled pushes
16:45 rx
BBG
220/225/225/230/235/240/250
Strength
1a) off 360 – 290/305/325
1b) didn’t have time–wanted to get the Conditioning in before classes start
Conditioning
Prowler: 160m
11:32
WOD 3-13-13:
1. HBBS
1×5@80% (305)
2×3@85% (320)
3×1@90% (340)
2. 7×1 – Pause First Pull + 1 Clean & Jerk
225-245-265-285 (failed Jerk)-285-295(fail clean)-295
3. 4×3 – 1 1/4 Front Squat heaviest possible
225-255-275-285 (hit 2 then knew I wouldnt get the third, racked the weight for 20 seconds, hit the third)
Check my training blog here:
sdsprp.blogspot.com
1) up to 205
F at 215 on third.
2) up to 255
Cond: 15:03.
Damn
2/3/6
1) 135, 135, 145, 155, 155, 160
2) off of 235, went up on the singles
3) 135, 155, 165
Cond. 6 prowler pushes high bar only (couldn’t even kinda move the low bar on black top)
13:29
Bbg –
1) up to 235 felt surprisingly light and good.
Str –
1) off 375
2) 225
Cond- no time, ya I suck…
Did the C&J work after 13.2 on Thursday after it got announced.
Did 10 sets instead of adding squat since13.2 toasted legs.
(Kg) 100-102-106-110-114-116-120-124-126-131f (made clean)