20120228

Si tu amet esse mutum te melius lenta.

12.1 is done and I finished with 119 burpees, puttting me in the top 10% of NorCal and the top 18% worldwide. This gap will widen, certianly, but I'll enjoy these minor things while they last.

More importantly I finished a first full week on the outlaw way and started week two without a hitch.

20120222

T.o.W. 3 and Games OWD 1 released


WOD 120222:
BB Gymnastics
20 minutes Snatch technique work.
Notes: Focus on bar path and footwork. Bar should be as close to the body as possible throughout the entire lift, and if you move your feet MAKE SURE you are not jumping forward.
Conditioning
3 rounds for time of:
Run 400m
Row 400m
20 KBS 24/16kg
Notes: Perform all work at around a 90% effort. Concentrate on controlling breathing and staying “comfortable” during the entire piece. There is no need for a perfect KB standard.
Midline
1a) 3×3(each arm) TGU – medium/heavy, rest 60 sec.
1b) 3×10 Fast UB T2B – rest 60 sec.



Looking forward to 7 minutes of burpees.
Worked for 20 on snatch technique, from empty bar to 125, no big jumps, worked high hang, above knee, jumped back a little with light weights, tried to get over that habit. Had some good and some ugly.
13:59 on conditioning
tgu-3×3 @25lb, followed by quickest 10 UB t2b I could muster after each

20120221

ToW day 2

WOD 120221:

BB Gymnastics

1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 60 sec.
1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
2a) 3×5 Flat Footed Clean Hi-Pulls – heaviest possible, rest 60 sec.

Notes: Pull should end at least at nipple height and with elbows as high and wide as possible. Keep the full foot in contact with the for the entire movement.

2b) 3×5 Dip Squat @ 120% of heaviest 1b rep, rest 60 sec.

Notes: The Dip Squat is simply the dip portion of a jerk. DO NOT allow the torso to pitch forward or the heals to leave the ground. These should be very heavy.

Conditioning (pain threshold training)

4 rounds for total working time of:

15 UB Push Press 115/75#
50 Double-Unders
15 UB OHS 115/75#

*Rest 2 minutes between each round.

Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.

*After completing the above piece rest 5 minutes, then:

5 minute AMRAP of:

STRICT HSPU


BB G 1a/b 145/145 165/185, 190F/200F 190/200
2a/b 135/240, 155/240, 155/240
Did WOD as RX but did 3 rds, kinda , total time was 15:09, so 11:09 of work
Also failed to do my 40 burpees, so I suck, but oh wait, I also only managed 1 strict HSPU, two more attempts yielded 0 on both, so spent last two minutes practicing with bands to get good form.
All in all second day on the Outlaw Way felt great.

20120220

The Outlaw Way

Strength

1) Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.
Did these as singles, not sure if that's right.
170, 195, 225, 250, 265

2a) 4X10 UB Weighted C2B Pullups – heaviest possible (vests may be used), rest 60 sec.
2b) Front Squats: 1X5 @ 65%, 1X4 @ 70%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.
10@18, 155, 10@21, 170, 10@24, 170, 10@30, 190, 10@36, 205

Conditioning

20 minutes to get as far as possible:

30’ Sled Pull 180/135#
20 Row for Calories
10 OH Walking Lunges 135/95#
then…
60’ Sled Pull 180/135#
40 Row for Calories
20 OH Walking Lunges 135/95#
etc…

Notes: The sled pulls should be performed with a 15’ rope attached to the sled. Pulling is hand over hand (think final event at the 2011 games. Distance should be acquired by setting up 2 cones 30’ apart. After pulling the total length of rope, back pedal and repeat.

Scaled OHWL to 95. I did two rounds and got up to 35 of 49 oH walking lines in third. Pull about 30' before each rd 2&3 before realizing I must OH WL first-idiot.

Gonna be dumb you better get tough .

20120217

Back on the scene...

Today's work:
Mobility work on the hips, jumped a bunch of boxes in a row a few times as play. Ring pushups.
Dynamic effort: 10x1 back squats @60% of 1RM (160)
WOD:
50 box jumps
25 parallette push ups
40 bj
20 ppu
30 bj
15 ppu
20 bj
10 ppu
12:50
Wore 36lb vest, jumped up stepped down in box jumps.
Post WOD 1- 400m farmers carry w/vest on and 70 lbs or KBs.
Post WoD 2- 5 burpees on minute for 10 minutes. Hard fast full extension of everything style burpees.

20120215

Get it together

Not sure if I ever will, but I will not stop trying. Ever.

Good mornings 3,3,3,3,3 worked to 170

Five rounds, for time:
15 rope pull ups
10 ring dips
10 good mornings @95
10 sit ups
12:30

20120208

Two weeks

The Games Open WOD 12.1 drops the 22nd.

At the old HQ, CrossFit MECCA in 2007