130520

>I won’t have a full regional update until tomorrow, but at the time of posting I do have a couple interesting updates (for those of you not obsessing with the leaderboard)…

Dan just won WOD 6, and will go into the final event tied for the lead at 20 total points. I believe the final from the NE will be aired live at around 6pm EST on the Games site.
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BP is in an absolute dog-fight in the SE and is sitting in 6th just 9 points out of 3rd, and 14 points from the leader. If you haven’t been following that region, it’s been absolutely crazy to watch the leaderboard flip-flop. For those of you that pray, please pray. For those of you who don’t, please pray.

Jamie Hagiya and Danielle Hale have been neck and neck in SoCal all weekend, and are currently in 5th and 6th respectively, right behind Val Vobril and the amazing Valley girls. They’re definitely a long shot, but for them to even have a chance, in probably the best female region on earth, is amazing.


Here our first official 1.5 times bodyweight Snatch, and it was done by an 18 year-old.

Johnny Medina – 1.5 times BW Snatch of 240# (@ 160#):


WOD 130520:

*Group #2 will have a completely different template for your deload week. It will be listed after the standard daily template.

BBG

1) 5X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 85% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

4 rounds for total working time of:

Row 500m
25 Thrusters 45#
10 Pull-ups

Rest – 1:1, 2:1, 3:1

*All efforts should be at 100% intensity.

Midline

1a) 3X10 Reverse Hypers – very heavy rest 45 sec.
1b) 3XME TTB – rest 45 sec.


Group #2 Work – 130520:

BBG

1) 7X1 Hang Snatch – work up to 80% but no higher, rest 60 sec.

2) 3X5 HBBS @ 65% – rest 2:00

Conditioning

1) 3 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups

Rest 1:1 – all efforts should be 100%

2) 4 rounds for time of:

10 DB Snatches (alternating) 70/50#

Rest 1:1 – note exact intervals and fatigue level after the final set of 10.

44 responses to “130520

    • Christoffer,

      We run Outlaw CF in CrossFit Ireland and the coaches follow The Way. Unfortunately the weather isn’t that warm, although us people are. Especially if you bring us coffee.

  1. BBG
    1) up to 64kg
    2a) 100 kg across
    2b) 127.5 bases off 150

    Conditioning
    3:50, 3:55, 4:15. 4:35 rx

    Midline
    1a) 17, 15, 14
    1b) 70 kg

  2. 1) 165 for first set and 185lb for rest. Few misses

    2a) 275lb for all
    2b) done off of 390 (335lb). Felt really good today. Excited to retest HBBS

    Conditioning – Did gym conditioning

    Midline later

  3. BBG did some similar stuff

    Cond
    3:25
    3:27
    4:00
    3:57

    Strict PUs, fell off a bit last two sets.

  4. group 2
    snatches 145-150
    hbbs 3×5/255
    feels good to finish a set of squats again without my body feeling like its ready to explode

    con
    330, 400, 400 TWT 11:30
    :45, :49, :45, :44

  5. BBG:
    1.) 190, 195, 200, 205x(f)x(missed 2nd)x(2*PR)
    2a.) 240, 240, 250, 250, 250
    2b.) (Smolov FS Week 6 Rest)

    Conditioning:
    3:05, 3:16, 3:39, 3:48 ~ TWT: 13:48

    Midline:
    1a.)70, 75, 80 ~ Jerk Box Reverse Hyper
    1b.)31, 26, 16:(

  6. BBG:
    Hi-Hang Snatch- 95#, 115#, 125#, 135#, 145#
    3 Stop Snatch Pulls- Completed @ 185#
    Tempo HBBS- Completed @ 325#

    Conditioning:
    Total Working Time- 15:44

    Midline:
    Reverse Hypers- Cometed on GHD w/ no weight(didnt have access to machine)
    ME TTB- 17, 12, 11

  7. Bbg-
    Hhs Doubles Up to 235, 1.x

    Pulls 285
    Hbbs off 405

    Condo-

    2:44-2:50-2;53-2:57

    Midline-
    30-25-20
    Hypers w- 220

    2/2/4

  8. BBG:
    1) 145×2, 150, 160, 170(PR double/same as PR from floor)

    2a) 225, 215×4
    2b) 260

    Conditioning:
    *25cal AD/strict pull-up
    2:38, 3:19, 3:14, 3:22

    Midline:
    1a) GM’s: 145
    1b) 15, 20, 16

    M/F/S
    3/6/4

  9. Hang snatch- 135, 145, 155×3
    3 pos snatch pull- 225×2, 245×2, 225
    Tempo HBBS- 265 1+1M, 245x4x2

    METCON-
    3:05, 3:12, 3:07, 3:01

    Midline-
    GH raise- 10#
    TTB- 21, 16, 17

  10. M/37/210
    Army PT test
    80 push-ups, 80 sit ups, 13:08 2 mile run.
    175 HHS

    3pos snatch pull 235
    HBBS 340

  11. Did a fair bit of manual labor Saturday night. Don’t think it gave me enough chance to recover from last week’s fatigue. Today’s MFS: 8-8-6. No workout.

  12. BBG
    1) 2X2- 95lbs 3×2-105
    2a) 5X2 -135
    2b) 5X2 165 Just couldnt get out of the bottom at 185 so dropped weight
    Conditioning
    3:58, 4:16 – –
    Midline
    1a) 3X10-50lbs
    1b) 3XME 15, 15, 15

  13. BBG:
    1) 103, 108, 113, 118, 118, 123
    2a) 143
    2b) 208 first set, 203 after that. 85% would have been 213, but that just wasn’t happening today.

    Conditioning:
    3:30, 3:50, 4:10, ran out of time for last set

    TTB – 12, 12, 9 (lame excuses about grip and worn out…)

  14. BBG:
    1) 80kg, 80kg, 90kg, 90kg, 100kg (miss), 100kg (PR)

    2a) 140KG
    2b) 150KG (should have been 157.5 but that wasn’t going up twice!)

    Conditioning:
    2:50, 2:58, 3:19, 3:40

    Midline:
    1a) 40kg
    1b) 20, 17, 15

  15. did swod with class 8min emotm 10front rack lunges 165lbs

    20min
    odd 3 burpee mus
    even 15 ghd situps

    WOD: rowing sucks
    2:31, 2:45, 2:45, 2:45

    OHS triple stopped at 235, legs shot.

    t2b 30,15,10
    rev hyper done.

    some farm walks and handstand holds.

  16. BBG:
    1) Having slight shoulder stability issues. Kept it light and also worked some OHS to see if that was affected.

    2a) 285 across
    2b) 395 across

    Conditioning:
    2:40, 2:47, 2:56, 3:07 – TWT = 11:30

    Midline:
    1a) 320
    1b) 20, 17, 17

  17. Bbg, in pounds
    1. 95, 95,95,125(failed 2nd),115
    2a. 150
    2b. 190

    I had a rough session. I know it’s because lack of sleep. I gotta work on that. I’m shot, no cond or midline tonight. Will make up cond tomorrow at lunch and midline later this week.

  18. BBG:
    1. 105#
    2a. Didn’t do
    2b. 155#
    Cond:
    5:13
    4:22
    4:15
    4:42
    All butterfly pull ups finally. Was getting 3-5 at a time. Getting there lol. Suffered the time to work on them.

    Midline:
    1a. 220#
    1b. 10,13, 3 lol hands.

  19. Did on Tuesday 5-21-13
    MFS: 5-6-4
    BBG
    1) Worked up 125#. Shoulder not having it.
    2a) 3x2x225,245,265
    2b) 3x2x225,245,265
    Conditioning: 14:00; 3 rounds. No breaks.
    Midline: DND

  20. BBG
    1. Did low hand because I couldn’t read up to 185
    2a. 265
    2b. too much knee pain holding the bottom so no 3 sec pause 295, 295, 327, 327
    Cond
    3:48, 3:11, 3:15, 3:40
    No Midline

  21. m/34/5’8″/170lb
    BBG
    1)135-145-155(1+F no straps)-155 w/straps-165 w/straps
    2a) 185-205-215-225-235
    2b) 250-250-250-250-250
    Cond: (did 15lb DB thrusters and .75mile bike, no rower)
    3:14, 3:12, 3:03, 3:04
    Midline:
    3×10 at 20lb
    T2B 11-8-9 (couldn’t hold onto the bar, sweating too much)

  22. Bbg-
    1) 195,205,210,215,220
    Then hit 235, 245 for singles

    2a) 250 Snatch high pull
    2b) 325

    Cond-

    2:58-3:06-3:09-3:30
    ****All rest @ 1:1****

    Midline-
    Weighted GH Raises with 15# behind head
    20-20-2…caught a case of the fuck its…lol

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