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Outlaw WOD - 121008

WOD 121008:

BB Gymnastics:
1) Snatch: - rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

2X2 @ 70% – 120
2X1 @ 75% – 130
2X1 @ 85% – 145
2X1 @ 90% – 155
4X1 @ 75% – 130

Overall felt good. Missed 2 reps as I didn’t focus on my set up.

2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.
Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

Did 1 Set at 145# and called it off because apparently I may have brused my pubic bone from the Weightlifting meet this past saturday. I think I met the bar a bit to hard… Oh well. It brushed it a few times so I thought it would be smart to just stop.

2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.
Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

95-95-115# - Felt super awkward. I think I could do more but wanted to make sure I was doing it right.

Skill:
12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.
Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not
that serious.

Skipped. As I have been practicing my handstand walks between classes for about 5 Min at a time.

Conditioning:
3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.

HSPU: 17-18-15
FT SQ: 13-11-12
Pull Ups: 30-32-28

Round 1 total: 60
Round 2 total: 61
Round 3 total: 55

Total Reps: 176

T-Town Throwdown Recap…

More or less I feel like passing out without even taking a shower… it wasn’t the WODs that beat me… it was how long of a day it was!

WOD#1
5 Min to find Max C&J
2 min rest
Max box jump ladder tabata style. (20 second to make the jump 10 sec to rotate)

Well hit 205# (92kg) and a guy from my gym said I had the wrong weights and put on the weights he said which actually ended up being 235… I was like how the hell is this thing so heavy… I almost had the Jerk….. OH well shit happens I still walked away with a 235# (106.5kg) PR. Fuck…. I’ll take a 15lbs (6.5kg) PR any day!

Only made it to the 42inch box jump. My PR was I think 45/46”… Just couldn’t stick it!

Ended up taking 10th in that event.

WOD#2
10 Min amrap 
100m Run
20 KB snatches (vary how ever you like)
40 Double Unders 

Ended up hitting 4 Rounds + 100m Run and 7 KB snatches. Or 252 reps. Wasn’t to bad but for some reason double unders just were getting a way from me. I straight set the 1st round and then last two rounds I struggled… FFFFUUUU. I also had 2 shoe malfunctions… Double knot came untied… then the fix came untied… Fuck you shoe! I think it cost me like 10 reps. Oh well..

Placed 5th on this event.

WOD #3
Obstacle Course
1 - 15 ft rope climb
Bear crawl under 2 22” PVC pipes
Hurdle jump over 5 or 6 (can’t remember) 22” hurdles
100m Sprint with tire sled (50M down and back)
Climb Wall obstacles of varying heights, tallest being about 6ft or so ( I think) with balance beams on 20” box jumps.
After climbing over the last wall….
Broad jump all the way back inside (25m-ish)
10 Chest to deck push ups (should of just been hand release)
20 Pull ups
30 Jump squats
- Penalty for every PVC hurdle knocked down will be done at the end of the WOD.

Ended up in 2nd for this event with 2:51 I guess…. 1 Point for every second and I got 171 points… So with my math that I hope is right… That’s what I got. Was a sweet event, I actually enjoyed it even thought I thought it was going to be a cluster fuck since we were running 2 minutes behind the previous heats.

Like I said, got second… Pretty happy

Over all not to bad of an event. It was nice competing with people that are actually at your “level” versus going against guys like Kevin Simons (The Winner of the CF NW regional and games competitor).  I took 6th over all which isn’t to bad… I felt like I should of been able to fight for a spot on the podium but it was the first time going up against people in my “division”. I went scaled by the way.

But I feel like this reassures me that strength is a big component I need to work on… and Max box jumps… and more consistency with DU when under duress…

And also met Miss Muscleforthought! Lovely young lady! Who you should all be following because she’s quiet entertaining. 

WOD - 120924 & 120925

Was to lazy to post anything yesterday. Was suppose to take this week easy due to the Garage Games T-Town Throwdown coming up this Saturday.

Yesterdays WOD September 24th 2012:
Annie:
50-40-30-20-10
Double Unders 
Abmat Sit ups

Time:
6:57 RX (2:08 PR)

Previous Times:  
Nov 29th 2011- 9:05 RX
Feb 13th 2011 - 11:05RX

Felt pretty good on this. Messed up twice on my double unders at the 20’s and 10’s. I’m sure with out those 2 mess ups I’m probably sub 6:30

WOD: 120925

The “other” Crossfit Total-
1 RM Clean
1 RM Bench
1 RM Over Head Squat. 

New Total: 626#

Clean: 222# (100.7kg) +17lbs(+7.8kg)
Could of gone heavier but I did heavy clean and jerks the other day. 

Bench: 192# (87kg) +  17lbs (+7.8kg)
Match a PR but more than what I did last time… but my chest was shot last time after doing 121 burpees for 12.1. I wasn’t expecting this to budge as I NEVER bench.

OHS: 212# (96kg) + 12lbs (+5.5kg)
Was Feeling super solid on this. I did have a little help with the jerk above head to get it locked. I think I could get 220# (100kg) with help on the jerk.

Old total: 580# (205# clean | 175# Bench | 200# OHS)

Outlaw WOD - 120921 + Gym WOD

WOD 120921:

BB Gymnastics

EMOM for 10 minutes:

1 Power Snatch + 3 OHS (as fast as possible) @ 90% of 120914.

Skipped, I feel I should move my focus to conditioning to see where I am at/how I feel

Strength

1a) 3XME Bench Press @ 85% of 120905 – rest 75 sec.

162# (73kg). Did 5-4-3

1b) 3XME Strict Pullups @ 75% of 120905 – rest 75 sec.

53#(24kg). Did 4-3-3

Conditioning

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

7 Deadlifts 315/205#
25 Burpees

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.

Took 2 tries to do 100 DU Unbroken… First time I hit 97… WTF! But got it a 2nd time… Made sure to go slow and make sure to hit every rep.

Scaled the deadlift back since my deadlift sucks ass right now.

Scaled to 265#
2 Rounds + 7 DL + 12 Burpees

Midline (time permitting)

5 minute AMRAP of Strict T2B.

Skipped

Conditioning WOD 2:

7 Rounds for time-

1 Squat Clean + 3 Thrusters (135/95#)
150m Sprint Row
3 Wall Climbs
7 Burpees

Did this an hour after finishing the outlaw work. Did this at 155# (70kg)
Time: 21:59

WOD was pretty hard. The Thrusters slowed me down because I missed a few reps and couldn’t do them unbroken after the 3rd round. Felt like I could get this under 20 min if I get the thrusters unbroken. Overall good day. Felt a little tired because I didn’t eat much though.

WOD - 120919

Decided not to do outlaw and did this on a whim…

EMOM:
1 Snatch at 85-90% of max for 7 Min
Then 20 Double unders

Used 150#-68kg, Felt pretty good. Finally nice to get some feed back on my oly lifts. Business partner is finally back in Washington and it’s nice to have somebody say something about your snatch and what to improve on. ~ which was bar was tracking a bit forward on the pull under… getting mummy arms versus elbows high and outside…. But also said it was probably b/c I was getting tired.

WOD:
T-Town Throwdown WOD#2 - 
10 Min AMRAP
100m Sprint/run
20 KB snatches (44lbs- 20kg)
20 Over Box Jumps 20”

3 Rounds + 100m Run + 37 Reps (20 snatches + 17 Over box jumps)

This is actually a WOD from the T-Townthrow down coming up next Saturday that I am competing in. Decided to give it a go to get a feel for it as I know other people are.

First 2 rounds I was going maybe 80%-85% on the WOD to see what would drain me the most and what I am best at.

I figure 100m run isn’t anything to bad. 

KB snatches are easy. Should keep as many reps as possible on my right arm 1.) To Prevent no reps. 2.) Faster than my Left 3.) Left is a lot weaker which could lead to more no Reps.

Box over Jumps are hard… I’m still not sure if this is a complete jump over or if you can jump on top of the box then over…. BUT this is the most draining part. I may do lateral over box jumps as it’s a bit faster…

But I am doing the scaled division as from past Garage Games event’s I’ve seen the RX is more like Regionals weight RX. As much as I can do the weight I would DNF them due to time, I still want to be competitive, so we’ll see how the Scaled division works out.

Outlaw WOD - 120911

WOD 120911:

BB Gymnastics

1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

Result: 152-152-162-162-167-176-181# (69-69-73-73-76-80-82kg)
Felt pretty good bu still having trouble getting a hook grip after dropping from the first clean. Only failed at 181#/82kg in the hi-hang. Feeling faster but need to do better about meeting the bar.

2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO

Result- 202#(92kg) x5 sets

2b) 5X3 Push Press – heaviest possible, rest 60 sec.

Result: 152(69kg) x 3 - 162 (74kg) x 1 - 157 (71kg) x 1
Felt pretty good but failed on the 3rd rep for the last 2 sets.

Strength

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Results: 181-191-207 
Failed on the last rep at 207.  I prefer HBBS over LBBS though.

Conditioning

Courtesy of compWOD

5-4-3-2-1 of:

Clean & Jerk 185/120#
Muscle-Ups

For time.

Result: Skipped as there were too many people in for the 9-11 WOD.

Outlaw WOD - 120910

WOD 120910:

BB Gymnastics:

1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

Result: 115-120-120-125-135
Over all felt good about the 3 position snatch. Only missed one at 135. Could of gone higher but was having grip issues.

2a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec. DEMO VIDEO

Notes: The demo video demonstrates the movement performed to the thighs, the version we are performing today should stop at the knees.

Result: 205 for all 5. Could of gone higher but I had nothing in my grip today. Thumb was hurting pretty bad from the 3 pos. snatches.

2b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec.

Result: 135-145-145-165-175
Was feeling really good about this. Was un sure how much I could do since I’ve been fucking up the HEAVING Snatch Balance with Snatch balance which is a bit different.

Skill

10 minutes Free-Standing Shoulder Touch practice. DEMO VIDEO (not free-standing)

Result: Did it but wasn’t pretty. Most I could string UB was 4. My balance sucks

Conditioning

3 rounds for time of:

14 Burpee Over-the-Box Jumps 30/26″ (touching the top of the box is required, but opening the hip is not)
21 Pullups
50′ Handstand Walk

Result: 21:50 RX
Never have done HS walks in a WOD so I said fuck it and gave it a shot. Went UB on all pull ups and most of the burpees as I did bang my shin on one as my left leg didn’t quite make it up so it just hit a little… Was a good learning experience though as I need to force my self to do these more.

Outlaw WOD - 120907

WOD 120907:

Strength

As long as you want to establish a 1RM Deadlift.

Yep… It was sad. Not even going to post what I did… Lets say it’s WELL BELOW my current PR of 385#. Fuck deadlifts…… (I only say that because I can’t move weight anymore…

Outlaw WOD - 120905

WOD 120905:

Strength

15 minutes to establish a 1RM Bench Press.

RESULT: 192# (87kg). Matched my PR. Wasn’t expecting too beat my PR honestly. I think on a good day I could hit 200 but I never bench and only time I have was following outlaw.

15 minutes to establish a 1RM Weighted Strict Pullup.

Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.

RESULT: 75# (34kg). Never did a max weighted Pull up. (Palms out, which is a pull up… Not palms in which is a chin up or a supinated grip pull up if you want to get fancy)

Conditioning

Row 2k

RESULT: 7:40 -2 sec slower than my PR… I’ll take it

MFS
1/3/4

Feeling good all day. Little bit mentally tired as I had to do an early fundamentals. Little sore from the max squat and mile run I think. And was sore in the chest from the muscle ups and burpees. 

Outlaw WOD 120903

Did you guys miss me? Back to posting Logs again. Rest helped a lot feeling recharged and 100%. Was debating on starting a week behind but this week is a test week so I thought it would be a good way to bring my self back into it with low volume high intensity stuff.

WOD 120903:

BB Gymnastics

20 minutes to establish a 1RM Jerk.
Notes: Any style, racks may be used.

RESULT: 220# (100kg) to 232# (105kg). 12lbs (5kg) PR. I’m happy about it… Went for 237# (107.5kg) came close a bunch of times but failed. I’ll be hitting 245# (111kg) probably by the end of the year. Not bad for 155# (70kg) guy I think. And I was doing Split Jerks.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

For time.

Notes: HSPU should be performed using the 2012 Regional’s standard. If you feel you have done this WOD enough and will not go any faster, scale up to a 4″ deficit.

RESULT: 7:48 RX

Did this last week and wasn’t going to do it again as I doubt I would PR that much. Still better than last time. 8:49 NOT RX with bands and 198#.

Did end up doing the Regional WOD 1 from 2011:

1000m Run
30 HSPU
1000m Row

Time: 9:56 RX from 10:56 RX

Did 22 HSPU unbroken and could of gone 30 but I think I would of missed a rep or two (kept it to regional standards), so I dropped off and then reset and finished off 8 more UB.

http://crossfitpete.wordpress.com/2012/06/11/oly-cycle-2-june-11th-2012-day-16/

WOD - Aug 31st 2012

Well after a week and a half off (for the most part) did a short wod today.

WOD:
10 Min to establish a 1 RM Snatch

then

800 M Run
4 Rounds:
10 T2B
10 Burpees
10 C2B
10 HSPU
After 4 Rounds Run 800M

Well felt really good. Seems like my body is back to where it should be. Hamstring’s are tight but sore tight from Diane still.

Worked up to a 165# (75kg) snatch. Went up to 170 (77kg) and felt like it went up easy so I went to 175# (80kg) and kept missing. I’m getting under but not locking it out. Blah… should of stayed at 170# oh well. I need to get over this fucking barrier it’s fucking annoying.

WOD TIME:
19:04 RX
Old time of 19:45
Not too bad for being gone for about a week. C2B were weaker than normal but that’s expected after not doing any pull ups in a long time.  I’m happy, was hoping to keep it under 19 but it happens and I’m feeling good.

WOD - Diane

Did Diane yesterday. Didn’t do as good as I thought I would but on the up side my hamstring doesn’t hurt anymore and now it’s just my lower back. Sort of a win.

Diane:
21-15-9
Deadlift 225/155
HSPU

Old time:
Used 198# and bands for HSPU
8:49
Feb 11th 2011

New time:
7:48 RX
Aug 27th 2012

Ha… I felt like I should be in the 6’s but my deadlift isn’t what it use to be. I did 18 DL unbroken but then I realized I should pace it more and by then it was too late. Oh well there’s always next time. PR is a PR.

Rest week is going good minus this now sore back. Scratching the Oly comp as I just now got word back on weigh in times and shit. And if I do go now I have to pay $70 bucks because it’s a late entry. Meh fuck that and weigh ins are at 12 PM for me. I’m not gonna be starved all day for weigh ins I’d have to cut at least 8lbs to 10 lbs right now. Over 3 days last time I went from 160 to 149 lbs in 3 days, wasn’t fun haha I don’t know how wrestlers and fighters do this all the time. It’s annoying.

Taking a break…..and a WOD

I started looking back and started thinking about how I haven’t had a deload week since my 2nd Oly cycle and weight straight into the Outlaw programming. Granted I went to the CF games as time off. Came back did some light oly work. Did the competition. Took a day or 2 from lifting heavy and did metcons, then went right into The Outlaw programming…. Right now I’m having some kind of IT band/hamstring/glute issue as it seems to tighten up WAY to much after a workout once I cool down… so I’m thinking a week off will be perfect.  I also think I’m feeling a bit overtrained/under recovered…

In short. Starting today, i’m going to finish out the week with metcons and no heavy lifting. Then next week no lifting or metcons, just some LSD stuff to just keep moving. Probably run a 5k or something. Then I’ll pick up where I left off with The Outlaw Programming.


But I feel like some of the over-training is shown even this WOD.

WOD:
3 Rounds = RX | 4 Rounds + 2Pood = ADV
42 Double Unders
21 Kettlebell Swings RX (53/35) ADV (72/53)
12 Ring Dips
400 M Run
2 Burpees every minute on the minute while you are inside.

Time: 19:27 RX (4 Rounds)

Ended up not usng the 2 Pood as other people were using it so I opted to go 4 rounds at RX weight…. But at a 53# KB I should of been able to move a lot faster and kept it under 18 Minutes as some of the other guys who finish around me did it in 18 min w/ a 2 pood, not sure what was going on there (probably my shitty running)… oh well! But on another note… 53# KB is easy as hell now.