130417

Two new “Para Bellum Series” camps will be up tomorrow. All links and registration pages will be up when I post tomorrow.

-The first will be October 11th-13th in…try and say this fast five times…Lappeenranta, Finland at CrossFit Lappeenranta.

-The second will be November 15th-17th in, the very easy to say, Kansas City, MO at NKC CrossFit.


>This is the first day of extra work for the Regional groups. It is listed at the bottom of the work posted.


>Daniel Tyminski – 250# Power Snatch + Full Snatch:


>Diana Kelly – 265# Deadlift (25# PR) @ 53kg (and 43 years old)


>Shawn Butler – 250# Snatch:


WOD 120328:

BB Gymnastics

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

*Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean First Pulls.

Conditioning

For time:

100 UB Double-Unders
25 Pullups
15 GHD Situps
75 UB Double-Unders
25 Pullups
15 GHD Situps
50 UB Double-Unders
25 Pullups
15 GHD Situps

Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium, rest 45 sec.


Extra 130417:

GROUP #1 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

75 responses to “130417

  1. 1) off 130 did; 100×2, 105×3 – working on jerk footwork, specifically back foot

    2a) 140×3, 145×1
    2b) 100×1, 105×2, 110×1

    Conditioning
    14.42
    2 breaks first set, 1 break last set
    Time spent waiting or in broken sets around was approx 6 minutes of total working time. Good challenge.
    Broke pull-ups into 2 sets each time in case they made double unders worse, definitely could hit 2 unbroken if needed in any other WOD.

    Accessory later

  2. BBG
    1) % off of 140kg, made all lifts
    2a) 160kg
    2b) 100 – 110 – 115 – 120kg

    Conditioning/Strength/Extra to do in the afternoon.

    • Conditioning
      9:24
      Clipped once @ 41 in the last set of 50…

      Strength
      1a) Done with assistance. Nearly confident enough in my hamstrings to do them unassisted..
      1b) 55kg

      Extra
      5 UB
      All 5 sets of 3 EMOM were UB
      I did the cond/strength/extra in the same session, muscle ups have never felt so hard…

  3. Now that there are quite a few training cyles that have been completed on here, is there a place that lists the start dates of specific cycles like off-season, open prep, etc?

    I checked both FAQ’s but couldn’t find anything, and would like to start back at square 1 basically now that the Open is over.

  4. Bbg –

    245, 255×2, 265×2

    2a) 345
    2b) 285

    Cnd –

    6:40
    Took to much time before doubles, got scared

    Str –

    1a) 10
    1b) 190

  5. Did not see on FAQ’s, but thought I noticed on Daniel Tyminski 250# Power Snatch + Full Snatch he was using straps (around the bar). I was under the impression straps were a no no? How often if ever, should straps be incorporated into olys? delete if d.a.q.

  6. BBG:
    1) 95-95-97.5-100-102.5Kg
    2a) 140Kg
    2b) 110Kg

    Cond: DNF

    Acc: done

    Reg: 8 (PB by 1 MU); 2; 3; 3; 3

    MFS:
    657

  7. BBG: Kept at 75% of 250. Wanted to work on jerk footwork.
    2a. 286, 297, 308, 330 with straps. ***Question. How heavy is too heavy on these? These weights felt fine and I really focused on keeping the hammies tight and back straight. I just want to make sure I am not missing anything on these ones. Thanks!***

    2b. 205, 215, 225, 235. Felt good.

    Conditioning: None (too many dubs this week with box WODs…)

    Strength: Honestly never done either of these before so I left off the weight. My legs and core still got smoked though. Looking forward to some more of these!

    Decided to hit the extra work since I did not do the conditioning today. 8 UB MU’s (3 rep PR), then completed the EMOM. Felt great about this one since I did this immediately following BBG and Strength.

    • A general rule of thumb (provided there’s no misses) is to ask is it a lift you got away with, or one you nailed with perfect form? “Getting away with” lifts mean you’re engraining bad habits and will stop PRing soon enough. Make sense?

      • Makes sense to me, and thanks for the input. I guess it depends on the dude but I made sure my shoulders were over the bar and everything else was tight. It’s a great focus for a neglected area of mine (first pull).

        Thanks again.

  8. Day three of following and increased volume finally took its toll today. Body was not feeling mobile today.

    Clean and jerk: 125×2, 130×2, 135 back/hips tight. Jerks felt good
    Clean grip pulls at 215
    Front squat at 150 first time and was awkward

    Conditioning
    14:06 did not do ub du. Du were very off today.

    First time doing either accessory movement.
    Raises unweighted (next time will use weight)
    Reverse hypers 45×15, 90×10, 90×15
    Got more comfortable with these as I went. Could add weight now that I know how to do them properly.

  9. Bbg
    255 across

    A)335
    B) 305x2x2 325x2x2

    Cond-
    7:12
    Broke pull-ups 15-10 on all sets

    Str-
    A) 25
    B) 140

  10. 1) 185/195/205 out

    a) 275
    b) 225

    Cond offically DNF’d, only last set DUs UB.
    15:47 w sets no smaller than 20 and generally improving. Pullups still bad. Fucking hand healing. Also I was being a little bitch.

    GHR bodyweight
    RH 140#

    5.5.3

  11. c+j 165-185
    clean 1 pull 275
    1 1/4 squat 245-265
    con 11:55
    ghr (done off the edge of a lat pulldown) bodyweight
    single leg bb rdl 45
    muscle ups-10 minutes working on ring pullups, dips, and transition

  12. Bbg –

    225×3, 235, 245

    Kept weight light still feeling lower back tightness
    2a) 135
    2b) 255

    Cnd –

    10:37

    Str –

    1a) 25
    1b) 135 – Fat Bar RDL

    • Extra – Not going to Regionals, but going do the extra work with group 1
      5 UB
      All 5 sets of 3 EMOM were UB

    • Bbg –

      225, 235, 245×3

      2a) 315 – clean 1st pull + high pull
      2b) 280

      Cnd –

      Clipped at 70 on the set of 75, so didn’t keep time after that
      Last round was 1:52

      Str –

      1a) BW
      1b) 135 – Fat Bar RDL

      Extra – Not going to Regionals, but going do the extra work with group 1
      8 UB – PR
      All 5 sets of 3 EMOM were UB

  13. 1) 225,235,245,265,275 no misses
    2a) 335
    2b) 225,255,275,285
    Cond – 8:25ish……(i’d love to see a vid of 6 mins)
    Strength – 2xassisted 1xunassisted, 135 x 3sets

  14. BBG:
    1) 165, 175×2, 185×2

    2a) 275
    2b) 205, 215, 220, 225

    Conditioning:
    12:44

    Strength:
    1a) RDL’s @205
    1b) GM’s @120

    Group #1 Conditioning(not going to regionals but am from the Northeast region, so i’m following along)
    5:2:3:0:0
    -stopped after 3min, inside of wrist has a huge blister from 30MU in 6min last week. Anyone else get a blister like this on just one hand from MU’s?

    M/F/S
    4/8/6

  15. BBG
    205-235
    Pulls 305
    Fs 255
    Cond
    Did two mile test for army testing soon.
    13:02could of done sub 13
    Midline done

  16. 1) off of 300
    225×2 240×1 255×2
    Solid
    2a) 315
    2b) 255

    Cond.
    Fuck you Rudy!
    Spent 14 min fucking up tryin to get the 75.
    Not smart but I finished.

    3/3/2

  17. BB Gymnastics
    1) 135,140,145,150,155
    2a) 225,275,275,275
    2b) 2×155; went easy, running out of time.
    Conditioning
    Scaled. Broke Pull-up into 5 to go easy on injured left shoulder. Subbed Abmat situps for GHD – R SI a little dicey.
    75/50/25 UB Double-Unders
    15 Pullups
    15 Abmat Situps
    11:55
    Strength: Ran out of time.

  18. BBG
    1. 175-185
    2a. skipped
    2b. 205

    Cond
    Scaled to double unders not having to be UB
    10:25
    first 100 UB, 75 and 50 took me 3 sets each

  19. M/37/210
    BBG -195-225

    1st pull 315/ FS 305

    Metcon 12:40. I got some work to do.

    Midline
    25 GHR/ 130 reverse hyper

  20. BBG
    210/215/225/235×2

    2a) 275/295/325×2
    2b) 245 across

    CND
    7:24
    **the 100 UB DU matches my PR. It took quite a bit of willpower to put the rope down and continue with the workout rather than destroying my PR.

    STR
    1a) 10lbs
    1b) subbed banded good morning.

    **decided to ramp up with my region, Northeast.
    Extra Work Group 1
    13 UB MU (PR)
    additional 4 minutes completed.

  21. Bbg –
    250×2 265×1 280×2

    2a) 355
    2b) 320

    Cnd –

    6:41DUs went well. Hands still messed up from 13.5

    Str –

    1a) 15
    1b) I need a reverse hyer machine. 30 lb db between my ankles.

  22. BBG

    1) 242 – 272

    2a) 352
    2b) 295

    Cond

    10:28 – I hate GHDs

    Midline

    Done

    Extra Work

    11 UB Then no misses on the UB sets.

  23. Left my diapers at home today and brought my big boy underpants (pull-ups) to the gym today. No crying and was rewarded with a lollipop.

    BBG:
    1) 250×2, 260, 270×2

    2a) 345 across
    2b) 315 across

    Conditioning:
    7:00 RX
    Was on track to maybe make sub 6:00 – tried to be bold and got right on last set of DUs at 4:30… ended up tripping up twice, having to restart set. Damn. Oh well, good learning experience on when/if to push.

    Strength:
    1a) 10 lbs, 5 lbs, 5 lbs (BEAST!!)
    1b) 150 lbs

  24. BBG

    1) C&J
    240
    250
    260
    265
    270

    No misses, but felt heavy as shit today.

    2a) 335,345,345,345
    2b) 255,275,285,295

    3 x 20 UB T2B made up from Monday

    Cond

    7:07
    (did not do UB double unders today…..they were dog shit, normally those wouldn’t be an issue. Still didn’t feel like much of a workout….pullups got hard at the end)

    Strength

    GHR’s – 25# plate behind head
    Rev Hypers – 150#, last set 120#

    MFS
    3/7/1

    Tired today.

  25. C+J= 2@135, 1@145, 2@155
    Pulls: 205, prob should’ve went heavier
    FSquats 2@175, 1@180

    cond 11:14, broke du’s

    muscle ups : 11 total (just tried to do as many as I could without until failure, prob around 20 minutes.

  26. 1) up to 225
    2a) 305 across
    2b) 265 across
    Conditioning: 8:38 missed on the 75 and 50 right at the end of each.
    Strength: 1)15#, 2)goodmornings 135
    Extra: 7 UB then all the 3’s

  27. 1) 225-225-245-255-255

    2a) 315-315-315
    2b) 245-275-275

    Conditioning:
    13:36 Rx

    Strength:
    1) 25lb
    2) 170lb

  28. 185 Clean + Jerk (off 245)

    2a) 265
    2b) 225

    Conditioning:
    20:22 (broken each set of DU in half)

    1) 5, 3, 3 (no weight, these are a awful form of torture)
    2) 25lb

  29. 1.) 205, 205, 220, 225, 235
    2a.) 275
    2b.) (Smolov Week 1 Day 3 FS:4×5@180,3×195, 2×2@210, 1×235)

    Conditioning:
    9:06 ~ all with one break it the DU’s ~ not on purpose

    Strength:
    1a.) 35x10x10x(6fxBWx4)
    1b.) 30

  30. bbg: 137.5-140-145-145-145

    strength
    a) 185-205-205-205
    b) 145-155-155-155

    conditioning: did outlaw crossfit conditioning 13:07

  31. BBG
    1) 130, 130, 140, 140, 145
    2a) 245, 245, 265, 265
    2b) 145, 150, 150, 150

    Conditioning
    22 min. Last week my max UB DU was 16, I need a lot of work on them. So I did RX x 3 singles. Did all pull-ups and used abmat + rack for GHD situps.

    Strength
    I did plan well enough a sub for GH Raises and the Reverse Hypers. All I got in was Good Mornings at 115#, 3×10

  32. Bbg: done at 135# no jerks but happy to pick up a barbell after this back hiccup I have had.

    No Heavy First Pulls

    Front squats done at 135#

    Conditioning: 9:52 Rx

    No midline.. Nice little first day back.

  33. 1) clean- 210,210,225,225,235
    2a) clean pull-275×4
    2b) 1 1/4 fsquat-225×4
    Cond- 9:59. Tripped on last set of 50 at rep 43. Restarted the 50 and finished w that being the only miscue.
    Strength
    1a)25# plate, 20#,20#
    1b)good mornings

  34. BBG – 1) 120-125-125-130-130
    2a) 205
    2b) 135-145-145-155
    21:04 on the conditioning, I ended up doing 30-50 extra DUs each time with my attempts to go UB
    strength – 1a) completed, no weight
    1b) 90-140-140-160 – first time doing these

  35. M/34/5’8″/175lb
    BBG
    185-185-195-205-195
    Strength
    2a) 235-265-305-315
    2b) 185-195-205-215
    Cond
    7:16 with abmat sub for ghd
    Strength
    3×10 – weighted good mornings 45-95-105
    3×10 – weighted abmat sit ups 25-25-35

  36. C+J 5×2 235,240,240,240,240
    C First pull 4×3: 305,305,325,325

    FS 11/4s at 240

    GHD done
    Rev Hyper with bands done

    WOD:
    6:13
    tripped at 20 on the 75s crap

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