130401

Congratulations to BP and Jess on the completion and opening of CrossFit Bound. We are beyond proud of you guys, congrats from all the Outlaws.

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Kevin Simons – 275# Snatch:


WOD 130401:

BBG

1) Every 20 seconds for 4 minutes:

1 Snatch (full) @ 75%

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Snatch (full) @ 85%

Skill/Midline

1a) 3X25 UB GHD Sit-ups – rest 60 sec.
1b) 3XME Freestanding Handstand Holds – rest 60 sec.
1c) 3X20 Reverse Hypers – med/heavy, rest 60 sec.

Conditioning

For time:

100 Double-Unders
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
100 Double-Unders

63 responses to “130401

  1. BBG
    1) 10/13 @ 60 kg (Off 77.5)
    2) 1/8 @ 73 kg (off 77.5)

    Midline
    a) Done
    b) Done
    c) Done @ 60 kg

    Conditioning
    11:03 (Did OH for 25m = 82 feet)

  2. BBG
    % from 105kg
    14/14 @ 80kg
    6/9 @ 100kg

    Skill/Midline
    1) Done
    2) About 10 seconds each round
    3) Done @ 40kg

    Conditioning to do in afternoon

  3. Why on BBG there is /13 for Voican & /14 for SJ ?

    Every 20 seconds for 4min = 12 total reps, so why 10/13 or 14/14 ?

  4. 1) 12/13 @ 79kg
    2) 2/9 @ 99kg (first time heavy in 2wks due to inflamed shoulder, all overhead just a little loose in the catch. Will get that back ASAP, felt good to be going heavy again)

    Midline missed

    Conditioning
    7.53
    Had to jog 30-50 metres to barbell from DU’s and pull-ups. Broke pullups more than necessary (15/15, 12/10/8) to protect shoulder position. DU’s were shit in second set, no real reason just felt lacklustre. Carries UB.

  5. BBG
    1) 12/12 @ 155lb (Off 205)
    2) 2/8 @ 175 (off 205)

    Midline
    Later

    Conditioning
    13:27 (Only had 25′ so did 4 with turn arounds each time)

  6. 1.) no misses based on 75% of 140#
    2.) 6/8 misses based on 95% of 140# (should have checked the website)

    skill/midline

    1b) 7s, 6s, 7s
    1c) red band

    saturdays conditioning
    11:59

  7. BBG: @115# (2nd missed) every 20 sec
    @145# No miss every 60 sec
    Midline:
    1a) done
    1b) 5 sec, 5sec, 4sec
    Cond:13:32
    I did WOW 4 yesterday(93 reps) and I ripped my hands, so I did 10 HSPUs instead of 30 pull ups.
    I think I did over 100′ for OH BB carry. It started raining so I didn’t measure it. But I felt really heavy(105#).

  8. Getting back into the swing of things:

    Bbg 12/13 @ 155, 7/9 @ 165…it was early and I went fucktarded with percentages.

    Midline done, had to sub glute ham raises for reverse hyper. 30-35 second hold range on handstands.

    Conditioning: 11:14, 50′ turnaround on be carries. Pull ups were absolute shit.

  9. BBG: off 225
    1) 11/13
    2) 5/9
    Every rep I failed on I didn’t finish 2nd pull and caught out front then laid it down. It’s amazing when you get your hips into it and the bar flys up. I’m starting to kinda figure it out.

    Cond: 12:02
    OH walks – Did 25′ x 4 with turns while avoiding idiots at globo, that was interesting… Grip was shot from 13.4 yesterday so pull ups suffered. 2nd set of DU’s were ugly

    MFS 3/4/4

  10. snatches
    13/13 at 135
    9/9 at 165
    felt really good to get that up after a crappy day of snatching on saturday

    skill/mid-check

    con
    holy shitty double unders! couldnt get a rhythm today and probably spent about 12 minutes on those DU’s. theyre one of my weaknesses and i’ll keep working on them
    17:35

  11. m/34/5’8″/175lb

    BBG:
    12/12 at 135lb
    8/8 at 155lb
    Did FS from Sat:
    1×5@225lb, 2×3@235lb, 5×1@245lb
    Midline:
    did 1a-1c with 60 sec rest after doing all three
    Cond:
    8:52

  12. Had the pleasure to do today’s work with a strong North Central competitor and good friend David Cornthwaite. Good times bro.

    Bbg
    @185-13/13
    @235-8/8

    Cond 6:38…of course he whipped me here by 1:15. I needed that!

  13. 1) 13/13 @ 205

    2) 260 just wasn’t happening. 6/8 @ 240

    Legs smoked from some hill sprints yesterday.

    Conditioning

    6:48

    PR’d with 100 double-unders on the Heavy rope, but it smoked my shoulders. The last 100 double unders took a full two and a half minutes haha.

  14. Sn- 12/13 goofy miss, let it go
    9/9 felt great

    METCON-
    8:35 RX very broken pull-ups and DUs, felt wayyyy slower than it should have been.

    Midline-
    GHD sit-ups- done
    HS hold- 10-20 second range
    No reverse hyper so I did 20 Strict GH raise, 20 glute flexes holding 20# KB and 20 REAL back extensions (no not hip extensions)

  15. BBG:
    1. 90# no misses
    2. 105# no misses

    Midline:
    1a. Done
    1b. Done
    1c. Done 140#

    Cond:
    12:29

  16. BBG:
    1) Off 165
    – 13/13
    – 9/9

    Skill/Midline:
    1) Done
    2) Done
    3) 3×20 GM @125

    Conditioning:
    12:27

  17. BBG

    1) Off 275
    – 10/12 @ 208
    – 5/6 @ 242, 0/2 @ 262

    Skill/Midline
    Done w/ Good Mornings as sub

    Conditioning

    8:10

  18. 1) 115, 2) 130 no misses

    skill midline… a lot of handstand attempts. One three second real handstand. First attempt in free space.

    Conditioning: 8:32

  19. 1) based off 250
    1 fail at 75
    2 fails at 85

    Midline:
    Done
    Subbed good mornings at 95lbs

    Cond:
    9:36
    Smashed my boys snatching barbell on last OH carry. That sucked fun workout tho.
    Second pullups and last DUs slow.

    2/2/2

  20. BBG
    12/12 @ 185 lbs
    6/8 @ 225 lbs

    Skill/Midline
    Done

    Conditioning
    6:19 RX – OH Carry was 50′ down and back

  21. bbg:
    made all at 75% (115#)
    made all at 85% (130#)

    conditioning:
    due to strangeness in my garage and weakness did
    50 du for each set and 120′ OH carry at 135
    12:30

  22. Made up the 1RM snatch. Hit 245 for a 5lbs PR. Pretty ho hum around here but I was pretty pumped. Got under 250 a few times but it was way too far in front.

    No midline

    Cond in 15:30. Had to do Richard Simmons steps in place. Double unders got really bad.

  23. BBG:
    1. 103# no misses
    2. 118# no misses

    Midline:
    1a. Done
    1b. Done (60, 49, 59)
    1c. Back ext instead

    Cond:
    8:36 (pull ups were horrible today!)

  24. BBG

    11/12 @ 198
    2/8 @ 233 (went off 95% as in the e-mail)
    Shitty. Should have had most of them…..caught a few and weight was forward, dropped to knee so I just put it down.

    Skill/Midline

    Completed
    190 lbs

    Cond

    6:13
    had to do 2 runs of 50 ft.
    Second set of pullups sucked, should have been sub 6 easy.

  25. BBG:
    95/105- No misses, felt good.

    Skill/Midline:
    1a. Done
    1b. All about 5 seconds, but surprised myself with a pretty solid 18 second hold.
    1c. Done

    Conditioning:
    10:00 Rx
    A LOT of transition time, should have planned it better, wasted over a minute walking between stations.

  26. Still can’t figure out how there are 13 20sec intervals in 4 minutes, and 9 minutes in 8 minutes…. :S Dat Math..

    BBG: Used 95% as per email..
    12/12 @ 85kg
    7/8 @ 105kg

    Midline: a) done
    b) 7sec / 13 / 25
    c) 70# / 80 / 80

    Conditioning: subbed the OH carry for 12-9-6 c+j @ 155# as no room to walk with barbell OH.

    10:22

  27. Bbg
    135 then 150 (2 misses on 150 but overall felt great!)

    Midline
    Fun

    Conditioning
    10:54
    (I’m at my university rec center and they won’t allow walking with the BB. So I did 10 OHS at 135# as a sub. Not sure if that made it harder or easier?)

  28. BBG
    150, no misses
    170, no misses

    Midline
    a)done
    b) :30, :28, :38
    c) subbed good morning with green band

    CND
    8:28 with 2 turnarounds.

    *feeling pretty smoked after 13.4 friday, 8 hr vball tourney saturday, 13.4 again on sunday. my right shoulder especially (swinging shoulder)

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