Sorry for the late post, kids. Long trip back from Providence, which will now be known as the place where the greatest Training Camp picture in history was taken. Our inspiration was the word creepy—I think we interpreted it pretty well:
I know this may make hurt some of your inside feelings, but I’ve always been more proud of Jason Hoggan than anyone I’ve ever coached. I have seen him go through a lot of stuff in the time I’ve known him, and he’s always been one of the nicest, most positive and most helpful people I’ve ever met no matter how things were going in his life. I’ve also, since the first time I saw him work out, always thought he should be able to earn a trip to the Games. The problem has been that he has one of the most ridiculous schedules I’ve ever seen. When I say ridiculous, I’m not exaggerating; last year he was a single father of a 4 year old daughter, active duty Air Force, and in his 3rd year of law school. He worked out on his lunch breaks, usually only 3 or 4 days a week for a half hour, and STILL finished 12th at Regionals after placing 54th in the world during the 2011 Open. After separating from the Air Force, he moved to Texas to be closer to his parents and to finish law school. Before he moved we had quite a few talks about how this would be the year he could finally dedicate the time to his training he had always wanted and needed to, in order to garner a trip to the Home Depot Center.
Jason has always been the fastest guy in any workout and has a nearly inhuman level motor. He’s the guy that’s still going while everyone else is gasping for air. The only problem was he never had the time to devote to high-skill movements and if Muscle-Up or HSPU came out, he was most certainly going to stumble. When we were at the 2010 Regionals, which was when he was probably the most prepared in my opinion, the first WOD was a couplet including 15 Muscle-Ups. He did rounds of 5 and 4 easily and unbroken, and after missing his first attempt on the round of 3 proceeded to continue to miss as almost everyone in the heat passed him before he finally finished and settled for 48th place on the WOD. To add insult to injury, Jason proceeded to beat 2010 Games Champion Graham Holmberg, Ben Smith AND Dan Bailey on two of the final four workouts and battle all the way back to a 13th place finish.
This year, at his new affiliate home CrossFit Heath, he’s been able to allow himself the time and focus he’s always needed to progress in the sport. When 12.4 came out I winced a little at the number of Muscle-Ups, knowing that anywhere past 10 is where Jason used to break down. I was nervous all day knowing that Jason would be doing 12.4 in the afternoon, and I finally convinced myself to just not expect anything. When he texted me and told me he missed his last two attempts I panicked a little thinking that when he misses, it’s usually a bad sign. He told me to guess how many reps he got, so trying to be positive I texted back “28?”. When he responded, “Yeah, I really wanted all 30”, I almost jumped out of the car at 70 mph and high-fived a tractor trailer. This is an athlete who I had to slow down to a 12 plus minute “Amanda” at the 2011 Regional, because I did not want him to have the embarrassment of DNFing a WOD at Regionals.
Jason’s 268 reps were the most by any Outlaw on 12.4, and moved him up to 27th place in the world. His 1st and 2nd place finishes on the last 2 WODs in the South Central Region have verified that he is finally on track to crushing any weakness in his rapidly improving skill set.
And to add a wonderful finish to Jason’s most excellent weekend; this came out on Sunday:
The Thinking CrossFitter: Jason Hoggan
What a great tribute to one of the best athletes and best dudes I’ve ever encountered.
We will be testing Back Squats this Wednesday. Be prepared.
1) 5X3 Snatch @ 70-80% – rest 90 sec.
Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect.
2a) 4X4 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 4X3 Tempo High-Bar Back Squat @ 70% – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Burpee Box Jumps 30/26″
Notes: HSPU should be performed with hands on full size bumper plates (45# for males/25# for females) with an ab-mat between the plates. Kipping is allowed.
Looking forward to meeting Jason and the Outlaw Crew this weekend in Heath. I’ll be heading east from SoCal for the weekend.
Rudy, first I want to thank you. As a solo CrossFitter, you are my coach. While we’ve never personally met, you are one of the most important people in my life. I really appreciate your posts. As a lawyer, I am in awe of Jason’s accomplishments. Law school is distinctly different than college. Just as CrossFit has AMRAP workouts that create intensity, law school is designed as an AMRAP. Study as much as possible and there is always more that you can do. It doesn’t have the finishing points that can occur in other college courses. It occupies almost every waking moment for most students. It is a hyper-competitive atmosphere filled with smart, motivated people. Georgetown is also an exceptional school Jason is truly a person to watch.
115 on snatch
185 on snatch pulls
210 on HHBS Tempo
Modified HSPU because I just don’t have them yet.
12.4 redo: 281 (Friday’s score was 269)
Did 12.4 again on Sunday and increased my score from 269 to 281. I am currently in first in the North Central and 20th in the world on 12.4.
After finishing one rep short of a complete round and in a four way tie for first I wanted to redo the workout.
WB’s – 75-25-20-20-10 (5:27)
Dub’s – 60-30
MU’s – Singles from the beginning. First time I failed three reps, second time I didn’t fail any.
WB’s (2nd time) – 11 unbroken. After getting off the MU’s my legs were ready to go.
holy shit. way to kill it
Congrats! That’s awesome!
Holy crap, nice work!!
That a boy tubbs! That’s sick.
Way to hold down North Central, Alex.
No surprise. Way to rep it, Tubbs!
I have no doubt Jason will kick some serious ass this year!
That dude is a beast. Good luck the rest of the way!
Ive been snooping on this site for a couple months now, cherry picking WODs I can do with the limited equipment at my disposal. Im finishing up my second year of medical school down in the Caribbean (yes, i wasnt smart enough to get into one in the states). I have rusty-ass barbells that dont spin, Im not allowed to drop weights, and have no kettle bells. Needless to say I cant follow The Outlaw Way to the T, however I love this site and am a huge believer in Rudy.
I came across this blog last night and I like the looks of it. I will not be qualifying for regionals and thus my offseason will start at the conclusion of the Opens. Off season goals for myself are to increase squatting power and improve on Olympic lifts so this site looks awesome for that
My question : is the programming on this blog designed for peaking at regionals ? And when would be the best time to jump in?
If your offseason starts next week, what does it matter. Jump in now.
If the set up here is to peak for regionals or the games (which i get the impression is the case) there will be energy system work and regional wod prep I might be better off not doing in order to keep focus on squat and oly lifts on my own. That was my only concern with jumping in soon
I second this question. This programing looks awesome! I’m looking for something that can be done in a shorter time frame than SEALFit and will help build strength and skills faster (I’m about a year of crossfit in no coach). I’m curious what those of you who follow would have to say in that regard. The only thing getting in the way, I think, is a long held (used to be a distance runner) notion that more is better, and SEALFit is definitely more.
Awesome Story above by the way.
People who think more is better are on a one way street to “Snap Yo Shit Up” city. This program will be all you can handle on most days, in your time off of the program, rest and recover, mobility and sleep. Don’t be a stupid ass runner, there is a reason that 90% of runners get injured every year and that mentality is fucking stupid.
First, I would like to say that I started Crossfit 5 months ago after years of training bodybuilding style. Deadlift and back squat were staples of mine, but most Olympic lifts were totally foreign to me. Though my strength on many Olympic lifts is not that great yet, I freaking love them! I love my box and the coach there, but I felt like I wasn’t being pushed in certain areas and that the programming was a bit too random for a stat geek like me. I like for things to be for a purpose. After doing some preliminary research, I started Outlaw this morning and it is badass! I am excited to see where it takes my training and my results. I just want to say thanks to Rudy for making this available. I will proudly say that I am an Outlaw!
100 on snatch
135 on snatch pulls
210 on HHBS Tempo
Conditioning WOD: 14:14
HSPU’s got pretty tough after a while, but really wanted to make sure I acheived full lockout on every rep.
It’s a gym.
Sealfit is only more if you make it more. If you push yourself as hard as you can following Rudy, you will not regret it.
Awesome story above. Dedication is great. We need more people like that.
Didn’t do snatches. Did front squats instead.
7:24 on conditioning. Started off with handstand pushups than subbed for pike presses.
My coaches are Rudy and my bro. Without them I would still be struggling. Also thanks to everyone that posts. If you just read you can learn a lot.
Was able to meet Jason at the Naples training camp and I knew right away he would kill it this year but now I have even more admiration for the guy…lets not forget about Rudy and the Outlaw Way. Thanks for allowing us to be part of the experience!
If we’re doing benchmarks the next couple weeks, can we do Karen? It is my favorite.
Great read…truer words have never been spoken! Although Jason and I aren’t blood related, I consider him my brother and one of the nicest human beings on the planet. I can’t wait to travel to SA to see him and my niece and cheer him on!
Thanks, bro! Can’t wait to see you.
Straps allowed/suggested on the snatch pulls?
3×3 AT 85lbs
3X2 at 90lbs
140–holy hip flexors after 12.4 yesterday
Rest day for me, will start following the cycle a day behind. The weekend camp was awesome. It was a lot of fun with some exercise mixed in, but along with that I thought it was a lot more informative than a lot of weekend seminars I have gone to. I came out of it with so much more knowledge and perspective. Thanks for a great weekend Rudy and Laura! Hope you enjoyed Providence and let us know when you want to come back!
Disclaimer: My legs are fucked four ways sideways from wall balls. Had to make a few adjustments.
1: 136,143,147,154,154 (all power)
2b: 142,185,225,225 (ouch)
Should’ve pushed the 21 set a lot harder
1/3/5 – 12.4 fucked my legs up, but at least I PR’d. Thanks again for the strategy video, well spent 100.00 IMO
Gotta say that I’ve never had so many nice things said about me in such a short amount of time. Thanks, everybody. I’m pretty sure I would have lost my mind over the past couple years without the Outlaw community. You guys rock. So happy that the site has caught fire so much recently. Keep it up, Rudy!
As to the work…
1) Worked from 155 to 180
2a) Kept it at 255
2b) 305 (dropped to 295 the last set after failing on the 3rd rep of the 3rd set… holycrap that hurt. I accidentally scared a small child screaming on the first set. True story)
WOD(s) –> Did Saturday’s DL/pushup/C2B wod first, rested 10 minutes, then did today’s
Saturday’s — 8:24
Today’s — approaching infinity (well… 10:25 or so. Legs cramped up early on the HSPUs, and had to do them on my fists, which sucked)
M/F/S – 1/4/8 (thank you, Karen, for destroying my legs)
Awesome article bro! Congrats! Can’t wait to meet you and everyone else this weekend.
Did 12.4 on Sat and then an Oly seminar with the Wilkes boys all day Sunday. I was crazy beat up this morning, so I skipped the snatches and high pulls today.
2b) – 175 across. It hurt so bad going down on these. (I lobbed that softball just for Tom K. It’s been a while since our resident “ass hat” has spoken up.)
8:22 – Thought this was going to kill my quads, but my hips are what bothered me the most.
Before squats = 3/8/8
After squats = 2/4/4
Now that it’s been a few hours my shoulders are really hurting. I’m sure they’re overworked from the past couple of days.
MFS – 2/4/7
Jason, you are a freaking monster!
Snatch: 120 135 140 140 140
BTW, 12.4 , Great video! Wballs -25-25-25-25-20-16-8-6::: 261
Thank you Coach!
1) 5X3 Snatch @ 70-80% – rest 90 sec. – 75lb
2a) 4X4 Snatch Pulls – heaviest possible, rest 60 sec. – 105lb
2b) 4X3 Tempo High-Bar Back Squat @ 70% – rest 60 sec. – 130lb
Burpee Box Jumps 30/26″
Lightened up the load quite a bit today…. My technique on my Oly lifts SUCK ASS! So lighter weight and concentrated on perfect form
1) 125# (Full Squat Snatch) My receiving and balance need work
8:00 Modified Burpee Box Jumps, only had 26″ box
Finally got a pair of lifting shoes today and they are great, can’t believe I was so skeptical about them for so long. Followed some advice and did a longer warm up and it seemed to help a lot with the WOD.
Snatch: 95 wanted to go heavier but getting used to the shoes
Conditioning 7:24 Mod HSPU
Hoggan, you are an animal and an inspiration! Keep up the good work man!
1. 140, 140, 155, 155, 155 – Felt really good on the snatches today.
2a) 198 all sets
2b) 255 all sets
No conditioning. Shoulders are knackered and HSPU feel like a bad idea.
By the way thanks for the programming this is exactly what I’ve been wanting, started off at Crossfit Topeka and that guy should be stopped I feel lucky I didn’t seriously hurt myself, then got deployed and started going to Crossfit Ft. Hood FWD and it’s good but not enough lifting, then tried CFFB and it’s to much lifting not enough WOD but still good for Football players, then this site is the perfect amount of lifting and WOD’s and fuck everything attitudes. I dig it, this shit is keeping me sane in this oil bleeding piece of shit country.
Conditioning: 10:04 I hate HSPU
1) 155 all sets — wanted to stay lighter to drill technique
2a) 185, 185, 195, 195
2b) 285, 285, 285, 285
Completely suck ass at HSPU – broken into many, many sets
1) 85, 85, 85, 105, 105
2a) 125#, MP max yesterday for 135#x2
2b) 165#, tried 175# but sitting for 5 count at the bottom wasn’t happening.
Conditioning: 6:48, knees on box(pike). Box jump burpees were murder.
Did Sat conditioning with my 11yr old son. He did 4 rds to my 3 rds. His were 50# DL/rxd pushups/jumping pull-ups. Gonna switch him to band assist nxt week.
2a. 2×215# 2×225#
felt a little sore from 12.4 still. snatch work felt ok. hspu need a lot of work but I got them all done with kips at the end.
1) 155-155-160-165-165 (felt awesome today)
2b) 4×255 (first set was plenty heavy so I stuck with it)
7:59 HSPU absolutely killed me…. I need to work on these.
M/F/S – 3/5/8 Don’t remember the last time I was this sore.
1) 80, 80, 80, 80
2a) 125, 130, 130, 135
2b) 105 all sets
Due to class, I didn’t have time to do the conditioning.
MFS: 239 (my hip and legs are dyinggggg from 12.4)
1) 150, 155, 160, 165, 165
2a) 185, 205, 215, 215
10:51 – shoulders smoked
Focused on slowing my first pull on the snatch work today. The tempo squats were almost the death of me. Failed on my second set but reset and hit it and the remainder. Think I figured out my issue though. Haven’t been treating percentage work with high intensity. I know I’m supposed to attack every weight…just don’t. Until now. Turning over a new leaf.
Outlaw camp was the Best money I have ever spent on myself. It was way more informative than I could have imagined and way more Fuckin fun. Saturday night was definitely a night to remember. Great to meat Rudy and Laura and all the local Outlaw Crossfitters in Providence area. It’s now a cult within a cult. Quote of the weekend, Rudy: “if you ever need anything I’ll piss in a cup for you”. I don’t know what that means but sounds pretty freakin loyal. Oh and thanks for the 20#Snatch PR!!!
Sore as shit from weekend!!!
Mixed it up today:
Snatch work 5×3 at 155 pretty and smooth
Saturday’s wod 9:24 with snatch pulls(225)
1) 155 across the board. Kept it light-ish and just hammered form. Haven’t snatched in 2 weeks, so wanted to get the rust off before going heavier.
Conditioning: 9:24. HSPU have fallen apart in the last few months of my own bad programming. Good thing I’m an Outlaw now.
1) 115#…techniques sucks and will hopefully get fixed this weekend at the seminar
14:25…hspus and i don’t see eye to eye….at all!
Snatch: 135, 135, 135, 145, 155 (2, missed 3rd)
Pulls. 155, 175
Back Squat. 2@265
Only did two rounds of pulls/hbbs, as always my lower back took a big beating by the deads on Sat and I felt it was smart to cut it.
Conditioning: 7’48min rx’d (act. used 80cm box, so +1 inchish).
Decided to push it from the start, 21 hspu ub an all of them strict (still need to work on kip hspu), felt better in a long time with these! 🙂
1) 140, 140, 150, 160, 160
Skipped conditioning and went swimming instead. Interval sprints and some technique. Total around 800m
Legs still sore and still recovering from St. Pattys.
1. 110 2a. 155 2b. 225
Conditioning – 6:12
1) 5X3 Snatch @ 70% = 60kg (Didn’t raise to 80%)
2a) 4X4 Snatch Pulls – @ 100kg
2b) 4X3 Tempo High-Bar Back Squat @ 70% = 90kg
Burpee Box Jumps 30″
M= 4 F= 2 S= 1
Just commemorating the Reebok “cheater ad” debacle with a new T shirt design:
1) 145, 150, 155, 160, 145 (form) — eh, humidity is coming, grip = shitty as fuck
2a) 255 x 4 x 4
2b) 255 x 4 x 3 — fuck these almost as much as 1 and 1/4 squats…
conditioning: 14.23 – yay little guy wods — had no shoulders today and couldn’t feel the kip…the hi-rep deficit HSPU always get me.
Havent these been affiliate shirts for a long time now? http://www.crossfitblaze.com/page/index.php?menu=blog&page=blog&hide&id=11848
1. Used 105# x 2 sets. 120# for last 3 sets.
2a. 185# x 2 sets and felt somewhat easy so I used 205# for the last 2 sets.
Conditioning- 17:14. Hspu slowed me way down. Had to kip most, but couldn’t string more than 2 or 3 together at a time
metcon 8:13, shoulders smoked from 12.4 yesterday
1a)175,180, 185, 185
yes it was out of order
snatch pull 135# (too light)
hi bar back squat – 185#
hspu = 4″
box = 24″
TIME = 14:56
obviously need work on the hspu / strength
Snatch 175-175-185-185-205, video of 205, feeling more confident with the pull-under
snatch pull 275#
high bar back squat 225#
wod 13:15 rx’d 45# bumpers and abmat against wall
Beastly. You might try to keep your head up in the catch by focusing on a spot on the wall as opposed to looking down. Usually helps keep chest up and shoulders back when you feel like your going to lose it forward on heavy reps. Rudy?
Snatch x 3
165, 175, 185, 185f,f – Balance was a bit off and speed wasn’t great. Snatch technique is decent so I left it there.
2a) 255 x 4 x 4 – good height on the first two each time
2b) 255 x 4 x 3 – felt pretty good. Did a no hands rep on the last set for fun 🙂
Decided to work on kipping HSPU. I hate them. Got to 12 and had to come off the wall…..I spend SO much more time upside down and feel like I’m doing taxing negatives on the way down.
5 min rest… affiliate WOD started with an 800m run so I jumped in on it
Tight stuff up in my left trap/upper back.
Forgot to mention, HSPU were to a 1.5-2″ defecit.
1) Snatch 175, 180, 185, 190, 195
-Felt really good today. No wobbles or anything.
2a) Snatch Pulls 265
-Working on keeping my back angle. Not real heavy but great technique and speed.
2b) Tempo HBBS 335
-335 has never felt that heavy lol.
Conditioning – 6:05
-HSPU felt like crap. I don’t know why. Video uploading now, and I’ll post to comments.
Forgot to post that I made up Saturday’s DL/ Push-up /Pull-up Workout.
1 – 65kg
2a – 95kg to past nipple height, with straps
2b – 122.5kg put the hurt on me
scaled to 15-12-9 and 10kg bumpers and I still got molested by hspu!
time to get lighter or stronger I guess!
I sucked today. Weekend was brutal–let’s just say I had so much fun I ended up sleeping in a car. Not exactly recovery conducive. Kept it simple, just the strength stuff.
1–155, not pretty
2b–275–these were interesting, felt pretty strong at the bottom.
Snatches: All done at 105.
2a: 135, 155, 165, 185
I wish I would’ve done 185 for all 4 sets on the Pulls. Holy crap the tempo squats were so much harder than I thought they were going to be. The 3rd rep on each set was a serious challenge. I was surprised it was so hard since it was only at 230.
Conditioning – 10:58
HSPU were the limiting factor.
1. 95 lbs., 115 lbs., 135lbs., 145lbs
2.a) 155, 175, 180, 190
Not fast, but I did 5 rounds of (200m run, 30 air squats, 8 burpees, 200m run) with my students after lunch, so I am pretty pleased.
started OutLaw last week me and my training buddy
Zane Crossfit Clitheroe
Yas Crossfit Clitheroe
74kg Snatch Pull
84kg Back Squat
yas 12:47 rx
Zane 17:59 rx not very good with hspus (thought i would just through that in there 🙂
First day following the program. Very excited about it, I’ve been reading the blog/WODs for the past two weeks and was gonna wait till the end of the open to start but I said “what the hell”.
Conditioning – 10:29
Billy, your starting statement sounds exactly like mine!!
1) 110 for all sets
1) 145 lb (missed two on 4th set)
2a) 185 lb
2b) 210 lb
18:11 (most HSPU were strict, should have kipped way more out of the gate)
I learned about this blog and have been dropping in on it since a few weeks ago (after the kennesaw camp). I too was gonna wait til after the open, but here I am! First outlaw workout today.
I havent done 1rm in a while on these.
2a) 105 all
2b) 125 all
Someone stopped my clock during the 15 set of BBJ ( grrrrrr!!!) so I got somewhere around 20 mins RX. Not good at hspu. Got the first five, then one at a time for me.
Oh and I’m working on changing that icon. I’m not sad 🙂
Disclaimer: Only my second time ever doing snatches and first doing HSPU:
Everything felt better the more I did it. Love the workout, love the blog, looking forward to tomorrow.
snatch-135, 145, 155, 155, 155
snatch pulls-264, 264, 264, 242 started to not maintain back position on 3rd set
hbbs-205 all sets
conditioning-16:11 first round took forever strict, switched to kipping 2nd and 3rd.
1) 145, 145, 150, 155, 160
conditioning: 11:11, HSPU continue to be my kryptonite
2a) 205, 215, 205×2
2b) 265×4 failed last rep of 4th set
Conditioning – 7:47
1) 125 all touch and go. Solid for the most part with a couple shitty reps.
2b) 170 easy. Not sure about my Hi-Bar max right now.
Made up Saturday’s with rest of the gym: 12:56 @ 275lbs
1) 115, 120, 135, 135, 135
1) 135# across. just worked on the technique and speed under the bar
1a) 185, 205, 205, 205
1b) 255 across
After redoing 12.4 on Sunday I skipped the lifting today.
-Kip felt much more consistant on the HSPU
1) 70kg, 72.5, 75, 77.5, 80
% are easy when your max is 100kg. No fails.
2) 100kg, 110, 110, 110
3) 115 across
Burpee boxes were easy. Hspu got a little rough.
1. 135×4, 150×1
2a and 2b at 205
11:52 HSPU felt slow and very stiff today
2b. 185 kept it light seeing as my legs hate me right now.
Conditioning – did not happen. Rowed to maybe force blood in my legs and take out bad shit.
MFS – 2,3,8
1) 135 lbs across
2a) 225 lbs
2b) 235 lbs x 2- failed on the last rep of the 2nd set. Legs are STILL fried from 12.4…
Used red bands for the HSPUs. Finished in 10:21.
Had errands after school and my daughter had a track meet, only did conditioning today. Didn’t time it. It wasn’t too eventful, anyway.
Did HSPU with a band so I could do them strict. Kipping gets my neck and back in a bind from all the plopping down when I get tired. Can’t afford to be out of whack for this last Open workout. I’m 43rd after my no muscle up debacle.
I didn’t follow directions today, so I did 17 regular box jumps into the first round before I realized it was burpee box jumps. So, I started over at 1. I deserved it for being a dumbass.
Muscle up progress: For fun, I tried 3x to get one after warming up, just to see how it felt. So close. I felt my ponytail slap my face from flinging my head forward the last two times and my elbows were over the rings. I had my eyes closed both times and it freaked me out a little to be up there.
MFS 1/4/8–I retract my earlier assessment (Saturday evening) of my quads being sore from 12.4. Today they were jacked!! One of those two-day onsets…miserable!! It feels like it was the first time I’d ever done squats!!
1) 165, 170, 176, 186, 191
2a) 155, 175, 185, 195 – should have gone a little heavier on these.
2b) 265×3, 245 – forgot to put the weight back on. These felt pretty good
12:21 managed the HSPU ok, Rd of 21 Burpees sucked
1a, 115 (70%) for all
2a. 155 across 2b. 185 across
Legs are like hammered monkey shit from 12.4 still
Conditioning, 32 inch box and sorry assed HSPUs, but all regional standard
CF Monterey finally put up a rope, so I did some legless ascents after (to work the pipes of course).
Amazing that nearly every article I read on the CF Games site mentions an Outlaw or Rudy specifically, love it. Glad to take part in this, thanks for putting this out there.
Theres a CF gym in Monterey? Wish I would’ve known that when I was stationed out there.
Uh yeah, so I was about to post my results for today then saw courtney and her fucking 300lb squat and second guessed myself. Then I found my balls.
14:09 on the wod rx. Strict HSPU because I think kipping is gay
However in an effort to lift big ive been eating big (Pr’d everything in the last two weeks). I’ve put on 20 lbs. Coincidentally I had a little trouble pushing my fatass up on those hspus when I used to be able to rock them out. Good times
1) 85, 95, 105 (20# pr)
technique was good so tried adding some weight. or was told to add some weight.
metcon – 19:37
for me there is no metcon when HSPU’s are involved right now. i shall name them…strengthcons.
2b) 245 fuckin a
conditioning 19:38… took over five mintues to do the first 21 hspu’s… first time ever to complete a 21 – 15 – 9 with them though.
2b) 165. First round, I did 5 reps by mistake
HSPU took me about 5 min each round. All of them were kipped. First time I have done this many HSPU Rx’d in a wod (pat on the back)
1) all sets at 145, felt off with this today.
2a) 235 all sets
2b) 280 all sets
Conditioning 7:42, possible torn bicep tendon making HSPU near impossible. Really sucks… sub’d strict pull ups, and 32″ burpee box jumps. Did not have a 30″ box.
….wait…so you possibly have a torn Bicep so you go from a exercise where the Triceps are a prime mover to an exercise where the biceps are a prime move…that just doesnt make sense. If you could do all the pull ups strict with out pain, then you definitely do not have a biceps issue.
Back Squated from Friday 260,280,300
13:13 kipped all HSPU’s Just slow
Sitting in 63rd right now, and I do feel like I’m on GLEE.
Oh well, just gotta do work this week…
BB Gymnatsics – 52.5,52.5,55,55,57.5
2a. 60, 65, 65, 70
2b. 82 (loved the tempo squats, so much time to think about life down there)
Conditioning – 12 mins something after a 3 minute round 1……. Fuck you shoulders
I’ve been following the Outlaw Way’s strength program the last few months, and my boyfriend, Kevin Simons, finally convinced me to start doing the wods. I don’t have much experience with weights, but I competed in gymnastics until I was 16.
1) 60, 65, 65, 70, 70
– 26″ box
A: 137, 142, 147, 152, 157
B1: 176, 198, 218, 228 (f 4th)
B2: 185 (felt really light…)
Metcon- 15:23 (this is pretty big for me as I could only do a couple HSPU when I started, tried lipping for the first time today)
M/F/S: 1/3/4 (quads blown up from 12.4 still)
1)115,120,125,125,135 power snatch because I need to work them more than full. I realized during 12.2 that the PS is more of a weakness for me than even full snatch.
2b) 225 LBS
metcon-9:14 I did it Rx and had to kip on most of them.my shoulders are worn from doing 12.4 again for my team.
Didn’t do strength because I wanted to do Grace this morning after some heavy hang power clean work, but did conditioning tonight.
Legs were tired from the get go after doing 12.4 last night
6:02rx feel I had a 5:45 in me with fresh legs, but whatever still a fun one!
I’ve decided to join the revolution after lurking for months.
Love the website and programming!
Male, 27, 180cm, 95kg from Auckland, New Zealand
1) 60kg, 60kg, 60kg, 62.5kg, 62.5kg
2a) 62.5kg, 70kg, 75kg, 75kg
2b) 130kg all across (way too easy – should’ve done 140kg at least)
I suck at HSPU’s (due to being a chubby, bit guy) and BBJ’s just suck for everyone.
First day down – Love it! Thanks Rudy!
1) 115# snatch
2a) 135# snatch pull
2b) 215# tempo HBBS
Condition: Did not do, ran out of time. And HSPU can EAD…
Snatch Pull: 195
Tempo HBBS: 205, first time bouncing in the bottom, holy shit
Condition: subbed hand release push up to keep intensity high and b/c shoulder pain 8:34. Didn’t push very hard, felt like a bitch.
Snatches at 78kg, 85kg, 90 kg, 90kg, 90kg
Snatch pull 120kg, 110, 110, 110
Pause squats all with 170kg
17:something on metcon. HSPUs suck for me.
1) 1×3 @ 145#, 1×3 @ 150#, 2×3 @ 155#, 1×3 @ 160#
2a) 1×4 @ 195#, 1×4 @ 205#, 1×4 @ 215#, 1×4 @ 220#
2b) 4×3 @ 225#
9:28 – 21 HSPU were unbroken (PR)
Snatch: 95#, kept heels down. No heavy weights after the Providence camp until some technique flaws are cleaned up.
Snatch Pull: 185#
HBBSTS: 215#. These I think actually made my legs feel better from all the wall balls on Saturday; felt like I got some more calf mobility out of them as well. Soreness seems gone today.
Only had about 40 minutes today and no time for conditioning.
1. 100, 105, 105, 110, 110
2a. 131, 131, 136, 136
2b. 168 all sets
1) 115/115/125/125/125 – bar still coming too far out in front. Muscle snatches in order.
Conditioning – 12:35
conditioning. 21:05… god my hspu suck.
Worked on new Snatch positioning that Rudy and Laura fixed on Friday at camp. Wider hands, wider feet, not jumping, leaving heels on ground.
95, 115, 125 x 2
Snatch Pulls 135, 155, 175 x 2
HBBS went a little lighter with proper positioning of back and depth. 225 x 4 sets
I am coordinatedly challenged, so am unable to kip HSPU nor strong enough to do strict, so used strict DB presses with 45#. 10:07
Snatch at 105, 110, 110, 110, 110. Kept failing. Gonna concentrate on hitting those cues Rudy!
Snatch pulls- 145
Back squat – 180 actually liked these
21, 15, 9 row for calories-HSPU 7:39
Did the conditioning today (Tuesday):
15:20–not great, but with total range of motion on the HSPUs. Getting better at these, but still just a lot of reps.
Last week of running a day behind.
1) 5X3 Snatch – 145,145,155,155,165. Form felt great. I’ve been very solid in the bottom of the snatch. (insert whatever snatch joke you wish)
2a) 4X4 Snatch Pulls – 200 for all sets
2b) 4X3 Tempo High-Bar Back Squat @ 70% – 245 for all sets. Terrible.
HSPU (12-5-4, 4-3-3-3-2, 1-2-1-1-1-1-1-1)
Burpee Box Jumps 30/26″
10:30. Died on the last set of HSPU. BBJs felt terrible with wasted shoulders. Legs were burning pretty bad too. Should have cycled those quicker but kind of pussed out.
2a) Couldn’t do because someone was using the lifting pad
2b) 245lbs for all sets
6:30’ish minutes I called it after only squeezing out 11 or so HSPU the first round and 6 the second round (burpees were done as Rx’d). Last night was just a shiat show for me. I was in a bad mood, globo was too crowded and fuck-me do burpee box-jumps suck. I’ll get back to it tonight.
2A; snatch pull- 225,225,225,225
2B; 5sec. pause h-bar squat- 275,275,275,275
Conditioning; 14:32 need to work on Kipping hspu
1) 5X3 Snatch @ 70-80% – rest 90 sec.
Did squat snatch 60,60,65,65,68
2a) 4X4 Snatch Pulls – heaviest possible, rest 60 sec.
2b) 4X3 Tempo High-Bar Back Squat @ 70% – rest 60 sec.
1) 5X3 Snatch @ 70-80% – rest 90 sec.
Warmed up with 60 & 62.5kg then
65, 67.5, 70, 72.5, 72.5 (all in kg) 143-160lbs approx.
Do 2a and b later
Conditioning: 7:13 at 80cm (32″) I think that extra 5cm/2in was extra brutal on hip flexors.
(only fell out of HSPU twice by accident, kicked straight back up from sprinter start)
Following a week behind some of your programming in Australia. Love it.
1) 5X3 Snatch @ 115×2, 125×2, 130×1
2a) 4X4 165×2, 175×2
2b) 4X3 215
*all in lbs
Conditioning: Hero Wod on 4/7/12