Max Lifts Week

This is my first round of max lifts on The Outlaw Way.

So far I’ve posted the following:

1rm jerk – 225 (coulda went higher but ran out of time)

1rm squat – 265

1rm bench – missed the workout

1rm weighted pullup – missed the workout

1rm deadlift – 385 (really wanted 400 but I held up at 385)

 

081512 WOD

Bleh, I wish muscle ups could just happen without practice.

Outlaw Way:

BB Gymnastics:

1) 7×1 1 hang power snatch + 1 power snatch – 115, 125, 125, 125, 130, 135, 135

2) 7×1 2 power clean + 1 push jerk – 155, 155, 155, 160, 165, 165

Strength:

3x ME muscle ups – 1, 0, 1

3xME double arm kb snatch – 11, 10, 10 (40lb dumbells)

3×10 reverse hyper – NW, 10, 10

3×5 snatch grip push press – 110, 100, 100

081412 WOD

Today’s Outlaw WOD:

BB Gymnastics:

1) 5×1 box snatch: 125, 125, 130, 135, 140

2) 5×1 box clean: 140, 155, 165, 165, 170

Strength:

1) 5×1 back squat: 230

2) 3×5 front squat: 155, 165, 175

Conditioning:

3 Rounds for Time: 12:43

10 2 box lateral jumps

15 HSPU

Row 250

081312 WOD Results

2012-08-13 13.04.45

Today’s Outlaw WOD was a bruiser. With the heat approaching 100, I’m really going to need some chalk:

2012-08-13 13.04.45

BB Gymnastics:

1. 125 then 140 (failed first attempt, got second)

2. 170 then 190

Accessories:

1a) 100, 105, 110

1b) 120, 125, 130

Conditioning:

Three rounds + 10 burpees

080812 WOD Results

Today’s Outlaw Results:

BB Gymnastics

1) 95, 115, 125, 135, 145, 145, 150

2) 135, 155, 160, 160, 165, 170

Strength

1a) 12, 14, 13

1b) 6, 5, 5

1c) rx

1d) 95, 95, 95

080712 WOD

Yay for squat days, certainly an area I need A LOT of help with.

Outlaw’s WOD

BB Gymnastics
1) 5×2 High box Snatch 115, 125, 125 ,125 ,130
2) 5×2 high box clean 130, 140, 155, 155, 160

Strength
1) 4×8 back squat – 175
2) 5×2 front squat w/ 5sec hold at bottom – 135, 145, 155, 165, 175

conditioning
None today as I ran out of time

Today’s WOD

I’m once again reminded that crossfit takes no mercy on blisters, whether caused by crossfit or not.  The four plus blisters I gained by swinging a hammer for hours on Saturday were brutalized by kettlebells.

BB Gymnastics

1) 115, 125, 130, 140

2) 145, 155, 165, 175

Accessories

1a) 95, 100, 105

1b) 115, 120, 125

Conditioning

13 slapping pushups

8 min amrap – 2 rounds with 1 50lb kb and two 40lb dumbells for the thrusters

11 slapping pushpus

Dear back, legs, shoulders, arms…body. 080412 WOD

Please forgive me for the last couple days, but it’s for your own good.

outlaws WOD

BB gym
1rm snatch – 140
1rm clean and jerk – 205 PR!

Strength
EMOM 7 min High back squat
190lb

conditioning
12:51 150lb clean and horrible handstand walks

080312 WOD

Today’s results (Fridays are rough!)

bb gymnastics
1a) 10×2 Deadlifts – 290lb
1b) 5×5 incline bench – 150, 160, 170, 180, 190

conditioning
4 rounds
6 muscle ups mostly assisted
6 box jumps
24 65lb overhead squats

midline strength
1a) 3×20 GH raises
1b) 3xME toes to bar – 14, 10, 10

Why CrossFit?

I don’t know that I could put it a better way then Rudy over at The Outlaw Way put it.  In today’s post he talks about how olympic lifts aren’t used in every day life, and most of the movements aren’t, but as he put it:

I will likely never have the chance to “prove my fitness” like the gentlemen in the previous paragraph. I use my strength for the most part to move furniture and put carry-ons into overhead bins. I use my power to toss a 55# redhead high enough out of the pool to make her think she may never splash back into the water. I use my (minuscule) endurance to install pull-up bars, mow lawns, and push strollers through airports while carrying a myriad of toys, bags, and formula delivery devices that feel an awful lot like a 40# vest when they’re all added together. It’s great to have the ability to do all these things, but these are not life or death scenarios and situations. I wonder if my time might not be better spent reading a book, or learning some sort of a craft or new skill.

BOOM, couldn’t have said it better.  I was thinking about this post as I was able to carry a 40 pound bag of chicken feed on one shoulder and my 35 pound daughter in my other arm 100+ yards to the chicken coop without breaking a sweat or having to switch arms, or drag the trampoline 20 feet so we can mow under it.

Rudy sums up the post by saying, “I’ll take a little knee pain, and the $200 I paid for my Romaleos, if it means I don’t have to live with the fear of being unprepared for whatever physical test life may throw at me.” (Rudy Nielson, The Outlaw Way)

I encourage you to read the whole post.