130416

>As a coach/programmer there are moments that allow you to take a step back, and breath easier. When you hold to certain systemic programming beliefs, there is always the necessity to test and retest in order to fine-tune, or adjust the template. PR’s come easy for the new adherent. This is largely because of simple exposure, and neuromuscular development. However, when the test/retest cycle continues to produce positive data in relation to those who are long time participants, it becomes massively important to the program’s continuing evolution.

Our athletes are our proving grounds. Sometimes our athletes do unexpected and amazing things.

The PR lift in the video below came on the heels of an over eight minute PR on the “30 Muscle-Ups for time” benchmark.

Elisabeth Akinwale – 425# Deadlift (40# PR):


WOD 130416:

BBG

1) Power Snatch + Snatch (full squat): 3X1 @ 65%, 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 60 sec.

*Notes: These are touch & go reps. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB Deficit HSPU
Row 500m

Rest 1:1

*Notes: HSPU standard for men is two 45# plates on either side with an Ab-Mat in the middle. HSPU standard for women is one 45# plate on either side with an Ab-Mat in the middle. Kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24/16kg

2) ME UB Thrusters 115/75#

3) ME HS Walk for distance (3 attempts)

*Rest as needed between efforts.

79 responses to “130416

  1. I want someone smart to tell my why she deadlifts so successfully with her hips so damn high! I would fold in half if I tried my 1RM with my hips nearly level with my shoulders. Then again…..I’m not Elisabeth Akinwale….

    • A girl at my gym has the close to the same from on a DL, and can get #385. basically it comes down to being naturally really strong, as well as having long-ass arms.

    • You always need to account for differences in anthropometry. Your build might place your hips a little lower, there’s no way for us to tell for sure, though.

      On the other hand, if you’re doing a “squatted” dead lift, you might want to try the high hip version just a little. The high hip lets most lifters engage the hams and glutes while still involving the quads in knee extension.

  2. If you cannot handstand walk do you just try and hold a handstand without the wall for as long as you can to work on stability and strength?

    • That’d be a fine sub, or maybe max rep shoulder touches. Make sure you are properly positioned w the desired hollow body. You might want to do it facing the wall which is harder but will eventualIy transfer more to real handstand walks. If you’re not sure YouTube these movements, apologies but I can’t type them all out right now!

      • thanks for the tip. ive been searching the internet looking for ideas to sub for hs walk that would carry over while i work on legitimately walking on my hands. hadnt come across the idea of shoulder touches yet.

  3. Do you think it’s possible to sub 500m row for 400m run (no rower in my gym, just 1 bike.. i know.. fucking gym) or it will be a running session tomorrow then i have to do biking instead of ?

    • Row Substitution: Sumo dead lift high pulls from shin to chin with a 45 lb bar. Each pull is worth 10 meters of distance. For example: 50 pulls = 500 meters.

      • I’d run before SDHPing. Oftentimes, you can check outlawcrossfit.com and see what the general population are doing. They’re running today as most places won’t have up to 15 Concept2s.

  4. BBG
    1) % off of 106kg
    2) % off of 140kg

    Conditioning
    1) 14 – 1:28
    12 – 1:35
    11 – 1:38
    10 – 1:39

    2) a) 85 KB swings
    b) 14 Thrusters
    c) 3m HS walk

    Had nothing left in the tank for thrusters, HS walk was pathetic, usually better than that.

  5. BBG
    1) Done off of 210lb (failed last rep)
    2) Done off of 300lb (no fails)

    Conditioning:
    4 – 1:32
    4 – 1:32
    3 – 1:37 (hit the wall)
    2 – 1:32

    Ran out of time for part 2…

  6. Perfectly vertical means…
    1) finish the swing with the kettle bell vertical overhead
    or
    2) the kettle bell travels perfectly vertical
    ?

  7. Bbg –

    1) off 275
    2) off 315

    Cnd –

    17 / 1:30
    14 / 1:36 (holy shit legs)
    13 / 1:37
    11 / 1:36 (im spent)

    1) kb swings = 53
    2) thrusters = 22 (no rest @ rack position)
    3) hsw = 150 feet, 50 each attempt, failed the turn arounds

  8. BBG:
    Off of 205 and 305

    Conditioning:
    1) 13/1:34
    2) 10/1:37
    3) 10/1:42
    4) 7/1:39

    1) 70 kettle bell swings
    2) 22 thrusters
    3) 100 feet was the longest handstand walk.

  9. BBG: Off 198 and 250, rounded up for fractions.

    Conditioning:
    10/1:50
    10/1:49
    8/1:49
    8/1:43

    Row was ~25 SPM on first three and 37-38 on last one. I lost six seconds but was absolutely gassed after the last row. I think the sweet spot for me is a damper of around 5-5.5 and 20-25 SPM.

    Ran out of time for the second half of conditioning. Will see if I can kick it this evening. Need work on handstand walks…

  10. I love this shit
    BBG:
    1) 125 / 145 / 155 / 165 — Felt Great
    2) 175 / 195 / 215 — Felt pretty good

    Conditioning (subbed 400 m runs, times include deficit HSPUs):
    20 (3:00) / 15 (2:45) / 9 (2:30) (Damnit, fell off the wall) / 10 (2:25)

    ME KBS / ME Thrusters — Skipped, had to go to work
    ME Handstand Walk: ~30 yds (one attempt at one wall to another at work — got some funny looks so didn’t do other 2 attempts)

  11. Bbg, no misses off of 210 snatch and 265 clean and jerk, everything felt great

    Con.
    Hspu 9/8
    Row 1:41/1:43

    Only got through 2 rounds before my 10 month old decided she had enough of the gym, ill be swinging the kb at home in a little

  12. BBG
    1) off 240
    2) off 295

    Conditioning
    7/1:43
    13/1:47
    12/1:44
    11/1:36

    KBS=50
    Thrusters=15
    HS walk= 120ft

  13. BBG:
    1) % off of 120lbs
    2) % off of 160lbs

    Conditioning:
    2 – 2:00
    4 – 2:02
    4 – 2:01
    3 – 2:03
    – first time doing the rx deficit hspu, stroke rate averaged 26ish

    kbs – 48 reps
    thruster – 15 reps
    HS walk – subbed shoulder touches facing wall

  14. Sn- based off 185 accidentally did 2×1@80%
    CnJ- based off 255

    METCON:
    15, 1:34
    13, 1:35
    10, 1:38
    10, 1:36

    Had to run a long 400, no rower in garage. Only 2, 45# plates for deficit HSPU

    25 vertical muscle snatch at 55 (no KB)
    9 Thruster (?)
    45 ft HS walk

    Lifting in my garage BLOWS

  15. 1) 135-145-155-16
    2) 175-190-205

    9/1:42/2:22 total
    7/1:48/2:33 total
    6/1:50/2:31 total
    5/1:53/2:31 total

    40 KBS
    15 thrusters (I bitched out)
    15 feet HSW

  16. BBG:
    1) 65Kg/70Kg/75kg/80Kg
    2) 87.5Kg/95Kg/100Kg

    Cond:
    7/1:39.8 (2:28)
    6/1:41.1 (2:20)
    10/1:45.1 (2:34)
    7/1:43.9 (2:30)

    36/2/28′

  17. snatches based off 185
    c+J based of 230

    con
    9-1:38 (2:27)
    7-1:40 (2:31)
    7-1:45 (2:26)
    6-1:46 (2:31)

    kbs 32, bitched out cuz i felt my grip slipping and i felt still winded from rowing, gonna try to redeem myself later

    thruster 18

    practiced free standing handstand. was able to get a few chunks of 5 seconds which i count as my major achievement for today

  18. BBG: 1) off 245 no misses 2) off 305 no misses
    Cond:
    1) 15 – 1:31
    2) 16 – 1:31
    3) 12 – 1:32
    4) 12 – 1:37
    1) 100 KBS 53#
    2) 20 Thrusters = wrists fucked
    3) my biggest goat…worked 7 mins of hs practice instead

  19. BBG
    1) off 107,5 kg
    2) off 130 kg

    Conditioning
    12/1:35
    10/1:36
    10/1:36
    8/1:39

    KBS= 45
    Thrusters=16
    HS walk= 3m
    Totaly smashed after cond

  20. BBG:
    1.) off of 235# no misses ~ Power Snatch PR @ 190#
    2.) off of 275# no misses

    (Smolov Week 1 Day 2 FS: FS: 3×8@170, 5×180, 2×2@195, 1×210)

    Conditioning:
    Part 1.)
    10, 1:43
    11, 1:43
    11, 1:43
    10, 1:44

    Part 2.)
    1.) 75 ~ grip
    2.) 11
    3.) Shoulder Touches with Toes and Nose to wall: 11, 8, 12

  21. 1) snatch off 225 (missed very last full snatch)
    2) clean off 265 (didn’t jerk, wrist is jacked up)

    Cond.
    -4 (lost balance)
    -6
    -6
    -6
    Didn’t get exact row times but all were sub 2min 500s

    -Ran out of time for part 2

  22. BBG
    1) off 260
    2) off 331

    Conditioning
    20/1:30
    20/1:36
    19/1:38
    20/1:41
    Fuck Rowing ME.

    KBS=55
    Thrusters=23
    HS walk= Got one around 35 ft. PR for me. Others around 25.

  23. BBg-
    Off of post injury prs 245 and 295 no misses

    Hspu-
    10-10-10-10 huge goat
    Rows-
    1:27
    1:30
    1:34
    1:32
    Ouch, Fried here

    Kbs- 55
    Thrusters- 21
    Hs walk- 3×50 ft can’t turn

    20 min z1 dyne flush

    1/4/6

  24. Snatch based on 120
    Up to 95
    Clean and jerk based on 160
    Up to 130
    All lifts felt solid. Really happy

    Conditioning
    6/1:56
    6/1:58
    5/2:04
    6/2:05
    My left bicep is really bothering me today. Pulls were getting shorter/weaker. Not used to using plates for hspu. These were very challenging.

    70kbs/22 thrusters
    Short on time. Will practice handstand walks tomorrow.

  25. Snatch Work: 95, 105, 115, 120
    PC+Push Press: 135, 145, 150

    Conditioning:
    15/2:00
    15/2:01
    10 (fell off wall) / 2:05
    15/2:03
    Lunch break over, had to go back to work.

  26. M/37/210
    Snatch work 135-165.

    C/j 185-210

    Deficit HSPU 4/7/4/7 getting better

    Row 1:34-1:37

    Will hit rest tonight

  27. 1) 68, 73, 78, 84. Did an extra set at 85% = 89kg then PR’d Pr Snatch at 93kg because it was feeling so good. Mistimed one and split my head open right before this make though, doh.
    2) 93, 100, 105. Extra sets at 110 & 117kg = PR P.Cln + PJ then PC 120 and 125 with neat footwork for a 10kg PC PR

    Conditioning (subbed push-up with hands facing backwards to work on shoulder stability and didn’t feel like being inverted with head wound)
    25/ 1.37 (PR is 1.29)
    18/ 1.47 hip flexors fried from here on in
    20/ 1.51
    21/ 1.51

    Didn’t realise rest as needed between these and took only 60 seconds…
    40 vertical swings judged (1 no rep at 35, repeated the rep)
    16 Thrusters (continuous, no stopping in rack)
    3m, Only 1 attempt had to take class – shitty but know I would of fixed it on the next one.

  28. BBG:
    1) Off 170
    2) Off 215

    Conditioning:
    *ME ring dip/50cal AD
    18/1:35
    15/1:45
    15/2:10
    14/1:55

    1) 60
    2) 13
    3) Meh

    M/F/S
    4/8/6

  29. BBG
    Off 200. Raised weight on a few sets and felt great
    Off 255 felt smooth new not for pr power clean and pj at 240 and nailed it.
    Cond
    Hspu 17/15/13/13
    Rows 1:36/1:38/1:41/1:42my legs
    Part 2
    Kbs 59.
    Thrusters 19
    HS walk 70 something ft. Probably pr

  30. Bbg –

    1) off 245
    2) off 290

    Cnd –

    12 / 1:37
    12 / 1:43
    12 / 1:46
    9 / 1:48

    Holly shit that was hard

    1) kb swings = 30 – pussed out
    2) thrusters = pussed out
    3) hsw = cant do

    • Bbg –

      1) off 245 – No Straps
      2) off 290

      Both felt really good no misses.

      Cnd –

      15 / 1:41
      15 / 1:43
      12 / 1:43
      10 / 1:45

      1) kb swings = 41
      2) thrusters = 16
      3) hsw = 6ft

  31. BBG:
    snatch >125,135, 145(one miss on full), 155
    PC/jerk > 175, 185, 195
    COND: used pirouette deficit,
    wrist issue.
    17- 2:31
    14- 2:50
    15- 2:45
    14- 2:49 >> TWT= 10:49

    30 KBS
    10 thrusters
    38ft PR only took one attempt, wrist.

  32. Bbg-

    Off 255 no misses
    Off 315 no misses
    Cond-
    12/ 1:32
    10/ 1:32
    9/ 1:34
    11/ 1:37
    Part 2
    KBS 55
    Thrusters 23
    Hs walk no clue but it went well

    • Conditioning

      All sets around 2:10-2:40 row time and HSPU 7,6,4,5.

      KB swings: 16 (70 lbs)
      Thrusters: 8
      HS Walk: 8 yards

  33. Does anyone remember doing this same thing about the same time last year? I’m sure I posted it to comments and I’d like to compare.

  34. BBG
    Snatch off 205
    C&J off 280

    CND part 1
    15/2:47 splits were all at or under 1:40
    14/2:49
    11/2:44
    9/2:43

    part 2 – only took 4-5 minute break, didn’t have the time to wait.
    KB Swing – 60
    Thruster – 15 (i should’ve rested a bit longer. lost my arms)
    HS Walk – pretty damn far. was at an unfamiliar gym, no distance measurements. guessing 30ish/46ish/52ish …first was shorter than second by at least 15 ft. second was shorter than third by about 6 ft.

  35. Snatch 93, 98, 103, 113
    no C&J

    13- 1:55
    9- 1:58
    10- 1:58
    10- 1:t56

    63 swings @ 45 lbs
    no thrusters
    maybe 120 ft HS walk, 1 attempt

  36. The last few days have been rough for me. Back is still tight from DLs… I’m a deadlift pussy.

    BBG:
    1) off 245 – lots of misses. Got pissed and cried again.
    2) off 330 – one miss at 80% (power clean). More crying ensued.

    Conditioning Part 1:
    7 / 1:32
    8 / 1:34
    9 / 1:38
    3 / 1:42

    Conditioning Part 2:
    Did not complete…. You guessed it – Cried instead.

    Having a hard time typing this – too many tears on my keyboard.

  37. BBG

    Snatch off 262
    C&J off 320

    Conditioning

    20 – 1:40,4
    14 – 1:41.4
    14 – 1:44.7
    12 – 1:44.8

    KB – 41
    Thursters – 22
    HS walk – 1 attempt 40′

  38. BBG

    Snatch off 275
    C&J off 325

    Conditioning (Parallette HSPU)

    10 – 1:42
    8 – 1:45
    8 – 1:45
    7 – 1:39

    Had to coach so no time for tests. Will try to make up tomorrow.

  39. 1) 105, 110, 115, 125(m), 125
    2) 125, 135, 140-easy

    Conditioning (1 abmat HSPU’s)

    1. 10, 1:35.3 (pr)
    2. 3, 152.8 (oops, was dying)
    3. 6, 150.2
    4. 5, 147.9

    KBS- 92. Ouch.
    Thrusers-21 could have done more, but one of my plates started sliding off… (lazy and didn’t use clips).
    HS walks, wrist hurt from thrusters and plate sliding, so didn’t do the sub. Cannot HS walk.. yet.

  40. BBG
    1) 55kg, 60, 64, 68
    2) 74kg, 79, 84

    Conditioning
    17, 1:56
    10, 2:01
    11, 2:00
    7, 2:00

    Didn’t get to rest 10 mins…

    KB – 23
    Thrusters – 12
    HS Walks – 6 yards

  41. Long time lurker, first time participant

    1) Based off 185 – done
    2) Based off 245 – done

    Conditioning:

    1. 1 (2 45# plates), 1:40
    2. 4 (1 45# plate), 1:50
    3. 4 (1 45# plate), 1:50
    4. 4 (1 45# plate), 1:50

    KBS 40
    Thrusters 12
    HS practice

  42. 1st post. Excited to get on board

    BBG – based on 114kg

    Conditioning:
    9, 1:45
    8, 1:48
    8, 1:48
    8, 1:43

    KB: 35, Thruster 16 (felt heavy), HSW: 4m

    Also wanted to share this from a couple days ago. Both lifts are big PR’s for me. 250# Snatch, 315# c&J

  43. Started following at the begining of this deployment about four months ago. Just started posting yesterday.
    BBG
    Snatches based off 190
    C&J off 250
    First mistake: I thought to myself “man the BBG sure feels easy today, that should make the conditioning easier”. I was wrong…

    Conditioning
    6 & 1:35
    6 & 1:44
    4 & 1:49
    4 & 1:51
    KBS:43 Thrusters:16

  44. BBG
    Snatch off 235
    C&J off 315

    Conditioning

    20 – 1:34.5
    12 – 1:32.1

    Ran out of time.

    Looking for Sarasota Para Bellum ticket x 2. olly[a]crossfitfenrir.com

  45. m/34/5’8″/175lb
    BBG
    Snatch – 120-120-120/130-130-130/140-140/145
    C&J – 175-175-175/185-185-185/195-195
    Conditoning – Part 1
    12 – 1:47
    14 – 1:44
    11 – 1:46
    11 – 1:49
    Part 2
    KBS – 40
    Thrusters – 18
    HSW – 15ft total, 6ft most in one attempt

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