WOD 120425:

WOD 120425:

BB Gymnastics

10 minutes to establish a 1RM Power Snatch.

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

         125 x 145 x 150 x 155 x 160F 

Strength

1a) 3 X ME Bench Press @ 80% – rest 60 sec.
          180#  7 x 6 x 5
 1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec. - subbed dumbbell on shoulders
        15# x 20# x 20#


Conditioning

12 minute AMRAP of:

25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B

        DNF: twisted ankle while dismounting from T2B on first round. Everything in that round was unbroken

WOD 120424:

BB Gymnastics

1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.
      185 x 185 x 185 x 185 

2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
       135 x 145 x 155 x 155 Fail on 3rd rep

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
         185 x 185 x 185

1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
         11 x 5 x 4

Conditioning

For time:

8 Pistols
8 HSPU
8 Burpee Over-The-Box Jumps 24″
12 Pistols
12 HSPU
12 Burpee Over-The-Box Jumps 24″
16 Pistols
16 HSPU
16 Burpee Over-The-Box Jumps 24″

Notes: All Pistols should be alternating. HSPU are new Regionals standard and Kipping is allowed.
        12:16 - had to get knee brace for left knee at start of round of 12

*Rest 10 Minutes.

Row 1K.
        3:39.9

23 Apr

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X2 T&G Snatch (any style) @ 75% – rest 40 sec. (130)
2) 50 Double-Unders – rest 20 sec.
 3) 1 Snatch @ 85% – rest 20 sec.  (150F x 150)
 4) 50 Double-Unders – rest 20 sec. (unbroken!!)
 5) 1 Snatch @ 95%  (160F x 160F x 160F)



Conditioning

4 rounds for total reps of:

45 sec. ME Muscle-Ups (5 x 1 x 2 x 3)
15 sec. Rest
 45 sec. ME 5 Front Squats + 3 Push Jerks @ 135/95# (1 set each round)
15 sec. Rest



10 minute AMRAP of alternating BB TGUs @ 95/65#
- Scaled to 55lb DB
- 16 Reps

Fri Apr 20

WOD 120420:

BB Gymnastics/Conditioning

1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest 30 sec.
(115 x 120 x 130 x 140 x 150) none failed

2) 5X1 Row 200M + 4 Hang Cleans (any style) @ 225/135# – rest 30 sec.
(165) none failed

slowest row at 1:53/500m

Conditioning

3 rounds for time of:

15 KIPPING HSPU
10 1 Arm DB Snatches (alternating) 100/70#
5 Muscle Ups

Scaled DB Snatch to 60#. Untimed, Alex finished a good 4-5 minutes ahead of me. HSPU held me back. MU were surprisingly smooth, 2-3 each time.

Strength

1) 1X20 Back Squat  (115) - could of gone heavier, was a good load to start with

2a) 3X20 Reverse Hypers – medium/heavy, rest 45 sec.
- subbed out stiff legged dead lifts @ 75lbs

2b) 3X3 DB TGU @ 100/70# – rest 45 sec. (alternating reps, 6 total)
- scaled to 60lbs first rd, 45# for last 2 rds.

WOD 120417:

BB Gymnastics

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

125 x 135 x 140 x 140 x 140
(scaled back to a 1RM of 215 instead of 235)

Strength

1) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.

245 x 275 x 295 x 305 x 315F
(was unsure of current 1RM abilities)

2) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.

4 x 5 x 3

Conditioning

-Did not complete, still getting back to normal energy/effort wise, so first two sections took longer than planned and wore me out. Instead, 2 mile jog w/ several different intesity levels

That's what we call "burnout" kids...

Wow, talking about falling off. Still trained. Did the crossfit open with friends. Was so out of it I didnt even submit my scores. I can admit I've been out having too much fun.... food, drinks, friends, ect... with no real focus on training. Most wods were 50-80% effort and of my programming for my small class at AF, strength work was about the same intensity. Now that all that is out of my system, need to get back to work and tracking what I do.

Decided to follow The Outlaw Way. First, because I like the format. Strength/skill work every day, all wods under 15mins. I really feel this is the way to go, especially for competitions. The strength/skill work follows a great program and adds in the more difficult gymnastics moves (a definite weakness of mine). Looking forward to using this and passing up a few friends ability-wise.