Yep, this just happened.
Do you all feel sexier now?
Speaking of sexy…
The Colossus of Rhodes
Just in case you thought that title was a little grandiose, don’t worry. Jay doesn’t take things too seriously…
Tonight, Courtney Modecki asked if she could test her back squat early because she wouldn’t be able to do it Wednesday. She said she felt recovered from 12.4 and wanted to hit 300# so badly that she would kill every puppy in the world to make it happen (that’s real, she’s a full-on puppy assassin). I, being a devout animal rights activist/vegan, decided that it would be better to save the world’s puppy population and let her squat than to worry about my silly “template” or “scientifically designed program that was waved perfectly to test ONLY ON THIS WEDNESDAY.”
The good news is she hit 300#.
The bad news is… Kinda?
Before you watch this video let’s make one thing clear: I actually called this a no rep. Since then I’ve watched it a few times, slowed it down, frozen it in the bottom position and basically tried to find any way I could to make it count. Personally I think it needs an inch (that’s what she said), but Dave Lipson would have counted it for sure.
Whether you think it’s low enough or not, this is very close to a two-and-a-half times BW squat for the 125# Modecki. I can’t wait to see how many ladies we’ll have put up 300# plus on Wednesday. In fact…
We’ll send a super-comfortable (read: it makes you look way hotter) Outlaw tank top to any of our ladies that get 300# plus on video. Actually, *thinks it through a little* we’ll send them to the FIRST THREE ladies who post video.
For all of you who griped about how hard today’s tempo squats were (aka pause squats), you are a pussy. Also, if your quads are not AT LEAST 24″ in diameter, you are a pussy. Mine are 25″, which means I am a man. My 25″ quads give me the ability to do things that most of you can’t, like squat more than everyone else (except Kevin effing Simons), and say things like “No, these aren’t skinny jeans—my quads are 25 inches.” Brandon Phillips has recently challenged my quad dominance (Get it? Seriously, I was proud of that one), but the only proof he has of being anywhere near 25″ is a grainy squat video and some claims that he’s ripped a few pairs of shorts bending over to pick up some puny weight.
Well, Brandon—you may want to get in a few more sets on the leg extension machine, cause tonight I reclaimed the title of Outlaw quad dominance (Yes! I got it in again):
WOD 120320:
BB Gymnastics
1) Power Snatch + Snatch (full squat): 2X1 @ 65%, 2X1 @ 70%, 2X1 @ 75% – rest 60 sec.
Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.
2) Power Clean + Push Jerk: 5X1 @ 75% – rest 60 sec.
Strength
1a) 3XME Bench Press @ BW for men, 80% BW for women – rest 60 sec.
1b) 3XME STRICT Pullups @ C2B for men, chin over for women – rest 60 sec.
Conditioning
Run 800M all out.
*Rest 4 minutes.
8 minute AMRAP of:
10 Behind the Neck Push Press @ 155/105# (no racks)
20 Perfectly Vertical KBS @ 24/16kg
30 UB Double-Unders
*Rest 8 minutes.
400M Sled Drag @ 90/70#
Notes: This is NOT for time. Again, these should be Westside style. Concentrate on pulling through the heel to the toe. DO NOT begin a step by loading the balls of the feet at any time. This weight should be fairly light; concentrate on take large strides.
Rudy – best video of you ever posted in the history of your bearded and unbearded life. All said and done though, my legs are bigger. I’ll prove it tomorrow
Oh yeah shit, Jay and Courtney, you guys are strong. And cool.
Great video, glad to actually see the tempo squat performed. I have big legs too but unfortunately filled with fat because I’m not lifting anything comparable yet. Your program will fix that I am sure!
25″ in Diameter Rudy, Really!?!?! You sir would have the biggest quads in the world if they were 25″ in diameter. The word you are looking for I believe is circumference, you can thank my 8th grade geometry teacher for that one. 😉
Bravo… We have so many cerebral exercisers here!
Large Gentleman Athlete, you shut your mouth when adults are talking.
I DO HAVE the biggest quads in the world whether you measure them horizontally, vertically, or with a yard stick. It’s called science, LGA, and your 8th grade geometry teacher can eat 4 dicks.
If you want a real quad competition you need to get some of the girls involved. However you and BP absolutely win for biggest glowing white quads wearing effed up shorts contest.
Agree with EA…I think she and Lauren Brooks have you both beat.
Noob here, I have heard of telling someone to “eat a dick” but never “four dicks”. Is that strictly paleo and eating “a” dick would be the weak sauce zone diet. Didn’t see it in the FAQ section, I bet Drywall knows. I hope he replies!
oncelost77 (aka Fat Thighs),
Stop trying to shove Rudy’s or Drywall’s man-parts in your mouth and go lift some weights. Leave the humor to people that are good at it (good humor can be defined as the opposite of what TheMainSiteCurator would typically say).
I never actually thought I’d have such an uncontrollable urge to measure my quads and go higher up my leg becasue I wanted to increase the number!
43″ – True Story… Measured both quads I swear! (wink)
look Tom, we all appreciate your work as Spongebob (Tom Kenny. get it?), but you have to stop trolling. Seriously.
Tom K. you’re seriously the biggest lurker/troll I’ve ever seen lol Jesus Christ bro
Mike Boyle eats 8 dicks, so 4 must be cake!
Awesome video and site! But though there’s no doubt that those are some huge legs, I think perhaps there’s a bit of confusion between diameter and circumference…
I feel Dirty have seen the video of Rudy.. Some things you just cant unsee
Been following the site for two weeks, and I’m hooked. Quick question, what does 3xME mean?
It means FAQ
ME = Max Effort
Thanks, David.
He did your WOD from http://outlawcoach.wordpress.com/2012/03/09/120310/ also.
Rob Orlando
40 Wall Balls, 30 Pullups, 20 HSPU. 30 Wall Balls, 20 Pullups, 10 HSPU. 20 Wall Balls, 10 Pullups, 5 HSPU. Great wod with the Hybrid Team today.
Like · · Share · 11 March at 04:32 ·
Jason Ernest and 34 others like this.
1 share
Robert Hart How about doing wall balls with stones? You would be my hero then!
11 March at 04:33 · Like
Jimmy Uruchima time?
11 March at 04:34 · Like
Alex Tubbs Outlaw wod. What was your time Rob? Those wall balls got heavy in rounds two and three.
11 March at 04:35 · Like · 2
Josh Wright Outlaw
11 March at 04:36 · Like
Li Sa Smalls did this one today from outlaw…was awful after doing 12.3 yesterday…shoulders, chest, and lats are destroyed…looked easier than it was
11 March at 04:37 · Like
Rob Orlando What was a good time on this one? Not sure if I want to share my score. I may have over indulged last night with spirits.
11 March at 04:38 · Like · 9
Alex Tubbs I got 8:11. Check out the comments section for people’s times. http://outlawcoach.wordpress.com/2012/03/09/120310/
Expand preview
11 March at 04:39 · Like
Rob Orlando Good score, Alex.
11 March at 04:43 · Like · 1
Max Laro Nice wod… cant wait to do it next week
11 March at 04:50 · Like
Donald Stutson II Rob you’re a beast. I drink and die on wods. You still beast mode it out!
11 March at 04:55 · Like
Antoni Kowalczyk Love Rob Orlando.. Glass of wine.. OR a beer with every meal at night is the secret to beasting wods and every strength challenge!
11 March at 05:51 · Like
Matt Willard this is my monday wod…i started outlaw last week, one day behind their programming. that deadlift burpee wod had my ass whipped for 2 days!
11 March at 06:07 · Like
Rob Orlando Matt–what was your best time on the Burpee/DL wod? We did it as a team last week.
11 March at 08:58 · Like
Matt Willard 36 sec was fastest, 45 was slowest
11 March at 20:11 · Like
Matt Willard Rob, how did you guys set this up as a team wod?
13 March at 09:58 · Like
Rob Orlando We just did it as individuals.
13 March at 10:51 · Like
Robs looking for the Outlaw edge.
Sorry about the length of this comment. Or if it seems stalkerish, I just remember it coming up on my feed.
At first glance I swore you were wearing a skort…
Can’t wait for tomorrow! Been following for almost a month now and I’m hooked like I was when I first started CrossFit, I love it!
Great effin’ post.
So… over 2000 ‘likes,’ huh? NBD.
Fuck yeah…. This is gonna be a good DAY!!!!!
Does it count as a pause squat if you are in the bottom bouncing around like that!?!
Nope. Rudy, you did it wrong and posted a video of yourself doing it wrong. Your bad.
Courtney, get your ass back in the box, an get that extra inch, girl! You got it! Amazeballs!
What does “BB” and “UB” mean?
Barbell and unbroken
Thanks. That wasn’t in the FAQ.
Yes, it’s on the FAQ … http://outlawcoach.wordpress.com/services-offered/faqs-for-dumbass-noobs/
Shoulder feels beat up today. So after some warm-up on the snatch i decided to skip the snatch as well as the BP.
2. 187lbs
Conditioning:
800m run – 2:28
AMRAP – 2 rds. + 30 reps (really slow and safe on the PP)
Sleddrag – done (3min on treadmill)
Gonna measure my quads today, to see if i am a real man. Pretty sure i am…
Kasper do you know if there a set width on hand spacing for behind head pp?
I am, by Rudy’s definition, a real man! Measured my quads this evening. 25,6 (65cm) FUCK YEAH!
I have only done a snatch grip pushpress from behind the head,is there a set grip width?
is ME, max effort?
yes
I got yer quads right here, Huckleberry…
Question from a noob here. A slight foot injury I had has only allowed me to do WOD 12.4 over the last week. I missed the workout last week where you all established a 1 rep max for snatch and clean and jerk. Should I establish those maxes today for the BB Gymnastics or use a previous known max? Thanks in advance.
Use a previous one. If its way to easy add weight.
When you mess with Spike…you mess with death!
Every night I massage my hamstrings with fabricated milk!
Strength:
1a. Bench @ 80% of BW (120#) 8, 5, 4
1b. ME strict pull-ups 11, 8, 7
Conditioning:
800 m – 3:12, wearing a Titin vest
AMRAP – 3 rounds (slow on push presses)
Sled drag (used Prowler + 70#) – 6:02
Doing BB Gymnastics in PM.
M/F/S – 2/3/3
Dayum! 3:12 in a vest? BA!!!!
Yesterdays snatch session weight is 215…think I could get 225 TNG but wanted to stay within %
Conditioning from yesterday wearing titin vest 6:50
Nice man. How much does the vest weigh? It looks pretty sweet. Not nearly as bulky as mine.
thats the T8 (8# butactually weights in around 11-12#)
Heres TNG snatch…don’t know what happened to last post
Does anyone know the grip width for the behind pushpress?does it matter how wide we put are hands?
Charlie,
Make it the same grip as your snatch grip/overhead squat as that’s what it will improve.
Thx chad .
Hey guys, I’ve been following for a few days. Should the percentages used for power snatch + snatch, be based on snatch or power snatch?
should be based on Snatch
Curious to know where most of you outlaws train, an affiliate or garage gym? Been wanting to follow the programming here and without trying to disrespect the coaches or my affiliate discussed doing my own thing but they weren’t to receptive of that, and esspecially weren’t to receptive of following another coaches programming. Any ideas how to proceed?
Apparently your affiliate has something against getting better. Recommend finding another affiliate.
It is more about coaching philosophy I think. We follow a Opt format so they want everyone follow there comp wods if into competition. But the regular programming doesn’t have nearly enough oly lifts as to keep the general population safe. I really like what the outlaw program is based off of. Opt kinda got secret squirrel since HQ banned him
+1 Your paying the dues. As a trainer at our gym I had the ability to start coming during off hours to get the Outlaw work in. Now I have about 6 people casually following with me including the gym owner, and now we are slowly incorporating outlaw into or general population programming.
Hey Outlaws!
1st day of being on this program, had a shoulder injury that set me back almost a month (Felt like i was on my way to regionals). Yesterday was my first day back at my affiliate (after 3 weeks), so I plan on being beat up for the next few weeks, until I get my strength back.Started crossfit 9 mos ago, played college basketball, never lifted a weight in my life until I found crossfit.
Power Snatch- never performed a snatch before until 12.2 🙁
Muscled 60 reps and called it a day. (Part of the reason, I sought out this programming)
1) Power Snatch + Snatch (full squat): 2@135 then 2@115, 2@95 – My coach though it’d be good, to go down lower in weight to get the proper muscle memory (Smart guy)
2) Power Clean + Push Jerk: 5X1@ 170lbs (225 max)
Strength:
1a. Bench @BW (215#) weigh about 205 5-3-2
1b. C2B strict pull-ups 7, 6, 5
Conditioning:
800m – Didn’t time, but went “all out”
AMRAP – 2 rounds (slow on push presses)
No sled for sled drag. (might try to knock this out tonight)
M/F/S – 1/7/3 (Not much rest last night)
1) Welcome to the program.
2) Based off of your 2012 Open numbers, I think you need to reevaluate what you consider “on my way to regionals.”
Shoulder injury was before “the open”. But fair enough =)
I train at an affiliate. One way that I have intermixed programming is to do the strength, bb gymnastics and midline stuff before and after class. Then you can replace Rudy’s WOD with the affiliate WOD.
My quads have definitely grown since starting your program. I was 225ish when I started, now i’m 235, faster and stronger already. Definitely going to try out some oly meets this summer.
P Snatch S Snatch 2×1 @ 165, 175, 190
P Clean P Jerk 205
Bench 235 11, 10, 9
C2B Strict Pull ups 5, 5, 5
800 meter run 3:56
AMRAP 3 rounds +3 behind the neck push press Rx’d
Sled Substitute 5 minutes heel toe walking on my wife’s broken treadmill
BB Gymnastics
1) 100#, 110#, 120#
2) 155#
Strength
1a) 175# 18,10, 8
1b) ME C2B Pullups 14, 10, 9
Conditioning
800m run: 3:25 *Was smoked after BB Gymnastics and Strength Work
8:00 AMRAP: 2 rounds DUB’s were not UB I still SUCK ASS at them
No Sled pull today lack of time.
3/7/2
1) 135-145-155
2) 205
3a) 135 sets of 10-15. Injured. Bw 185
3b) 8-8-6
800m 2:34
Conditioning 3 rounds with 155 push press, no behind the back, injured.
Sled work done.
We can’t have serious discussion about thigh girth without mentioning Michael Turner. So he’s not an elite exerciser but that dude has 36″ thighs…3 fucking feet per leg
1) 65kg, 65, 70, 70, 75, 75
2) 95kg across
3a) 9, 9, 6 @ 85kg
3b) 11, 8, 6 C2B
800m run: 2:52
Eh…
Conditioning: Our affiliates conditioning was pretty similar to this ones so I just jumped on our workout.
Skipped the drag. School.
BB gymnastics
1) 110,115, 125
2) 175x 3sets
strength
1a) 12,8,5
1b) 5,5,5
conditioning
run= 2:26
Amrap= 3rounds
sled drag completed
2/3/3
I wasn’t able to resist measuring my thighs this morning. 22.5 inches. I haven’t done the math, but I’m 5’3″ so I think comparatively speaking I’m up there in the big quads contest. 😉
BB Gymnastics:
1) 80, 85, 95
2) 115 across
1a) 9,9,6 @ 110# (BWT 135#)
1b) 5,5,4
Conditioning:
800m: 3:26 (We have a very hilly loop, so I wasn’t too disappointed in this.)
AMRAP: 2 + 3 push press. The behind the neck push presses were difficult for me. It’s a tough position for my shoulder to be in, so I had to drop down to 95#. Still had to move very slowly.
Sled drag: done, but used an 80# heavy bag instead.
BB, 1: 120, 133, 144
2: Done at 188
Bench bw, (175lbs): 27, 10, 7
CTB: 14, 7, 5
800m 2’35min (done with 9 sharp turns and dodging people on the pavement, pb 2’27)
8amrap: 2R+40 reps
No sled work coz of calf*
Have had pain in the right calf last couple of weeks, feels like it is UNDER the soleus muscle, and running and skipping really triggers it. Happy with recovery after the run, (prob 90% effort), but unhappy with how much I let the pain effect me in the amrap…
5/3/8
BB Gymnastics:
1) 100, 110, 120
2) 145
1a) 8,5,5 @ 155#
1b) 15,13,11
Conditioning:
800m: 3:00
AMRAP: Fuck it. I wasn’t feeling it today. Started the AMRAP, got about 2 minutes into it and pussed out.
M/F/S
4/8/6
Question for the programming powers that be: Been following for a while and haven’t seen snatches like this back to back (Mon/Tues) at roughly the same percent. What’s the logic?
Before gets up in arms over dumb comments questions, I am NOT questioning that it’s in there b/c I’ve seen this shit work for myself, but just wondering if there is a specific reason or adaptation or theory behind it.
Greg,
Most traditional Oly programs follow this template. They’ll have multiple sn/cj/squat sessions a week.
We are following a short 4 week “OLYMPIC” strength cycle leading into regionals (the previous was hatch squat with certain SN/CJ lifts mixed in the middle). The beginning of this cycle is moderate loads of 65-75% of max then next 3 wks will progressively increase as the reps decrease. Allowing us to focus on speed and technique going into regionals.
As for using the sn/cj/sq mulitple days back to back-look at what we did yesterday. 5×3 full snatch @ 70-80% of max and today we have Power Snatch + Full Snatch @ loads of 65-75%…..each snatch session loads the body differently (bringing about a different stimulus). So yes we are training the same lift but the load/intensity/and exercise is essentially different.
If you feel fatigued during these sessions feel free to cut back a set or reps so you can maintain speed and integrity of each lift. Don’t rush through these sessions be patient and focus.
Hope this answers your question.
BP
Remember what Louis Simmons says “to master kung fu training must be severe.”
Yeah that totally answers it – thanks man. Love this stuff. Definitely some serious speed/technique flaws uncovered at the camp in PVD and this will be a good chance to try and iron them out.
1) 110, 115, 125
2) 175 across
1a) BW @ 178…used 180×6/5/5 (gotten so weak on bp)
1b) 8, 7, 7
Shoulders/wrists were feeling beat up. Knee is feeling better…didn’t want to chance it with a run
Subbed 40# DBs for PP…2+30
800m row – 2:59
1) 175,185,195
2) 235 across
1a)@225, 7,6,5
2b)7,6,5
run, 3:31
rx’d- 3rounds
This chest cold is killing me!
BB Gymnastics
1) 105#, 115#, 125#
2) 175#
Strength
1a) 14, 9, 7 @ BW of 180#
1b) 10, 8, 7
Conditioning
2:53…my chest felt terrible but it is what it is. (PR is around 1:55 in high school …ahhh the good ole days)
8 min AMRAP
2 rounds + 12 reps (10 pp + 2 kbs)
Midline
50 GHD situps
50 GHD hip extensions
This may be a dumb question – but are these forward or backward drags?
Forward, landing with your heels and not your toes.
Did Affiliate WOD
3 Rounds w/ 1 min Rest
5 min AMRAP
5 Chest to Bar Pull Ups (Fat Bar)
7 Hand Release Burpees
9 Push Press 95 lbs
8 Rounds + 2 Burpees
Snatches: 105-110-115
Clean & Jerks: 145 lbs
Bench Press: 2 DBs at 60 lbs: 2-6-5
Chest to Bar(ish) Pull Ups: 4-3-2
1: 126.5,136,146
2: 176
1a: (#182 BW) 12,12,10
1b: 14,9,7
Conditioning:
2:47
2+23
Done (feel like I actually did these right for once)
1/2/4 – still feeling 12.4 a bit, way better after ice and monster rehab.
Quad = 23.5…fuck, good thing we squat a lot
Weightlifting
1) 140, 150, 160
2) 185
Strength
1) CGBP @ 215 – 10, 6, 5
2) 12, 10, 8
Conditioning
Run – not timed (11×40 yd shuttles)
WOD
Rx’d – 3 rounds
Holy shit, upper back!
Hand to measure quads … 28″
Had* to measure…
BTW
M/F/S
2/3/5
M/F/S: 7/5/4
Took yesterday off, still not motivated to push real hard. Week off after 12.5.
BB Gymn:
1: Respectfully declined today
2: 175
Strength:
1a: 165 x 13, 11, 7
1b: CTB x 13, 6, 7
800m run: 3:24
Amrap 8min: @115. 2 rds plus PP and KBS
800m run: 3:15
snatches – 65# 75# 85#
cleans and jerks 135#
bench press / c2b pull ups @205 = 24 / 27
Run 900 M = 4:38
wod
Presses @ 85# / kb swings @55 / double unders (broken)
2 rounds + 10 presses
MFS: 8/4/4—-this was one of those days that i just finished the work b/c it’s there to be done.
bb gym:
1) 135, 145, 155
2) 205
strength
1a) @205 10/10/7
1b) 11/11/7
conditioning
800m: 2:36
AMRAP: 2+ 27
400m Sled Pull: Completed
BB Gymnastics
1) Power Snatch + Snatch (full squat): 2X1 @ 55kg, 2X1 @ 60kg, 2X1 @ 65kg
2) Power Clean + Push Jerk: 5X1 @ 90kg
Strength
1a) 3XME Bench Press @ BW- 85kg = 11, 7 and 6 reps
1b) 3XME STRICT Pullups @ C2B = 8, 8 and 6 reps
Conditioning
Run 800M all out = 2:51 with a dodgy 400m turn around point
*Rest 4 minutes.
8 minute AMRAP of:
10 Behind the Neck Push Press @ 65kg
20 Perfectly Vertical KBS @ 24kg
30 UB Double-Unders
= 3 Rounds + 7 Push Press
M= 4 F= 3 S= 3
Snatches: 135/145/155
Clean&Push Jerk 205#
Conditioning: 3 rounds w/70# kb
Sled Done
Quick question to anybody in Southern California specifically Huntington Beach/Costa Mesa: I am going to be living in So Cal during the summer and want to continue to push with other Outlaws.
If you train out of a gym, is it possible to train with you?
What gyms are “Outlaw” friendly?
Any information would be much appreciated.
I certainly feel sexier because I’m in that screenshot with Rob O! BOOM! Even if I didn’t make it for the right reasons, I totally made the outlaw blog homepage!! 😛
BB:
1.Suck at snatches so I stuck with 95# and concentrated on form
2. 135#
Strength:
BP 170# – 10,7,6
C2B – 9,7,5
Ran 800m
AMRAP
2 rds + 5 PP
1st round with 155# and next two at 135#
Sled drag done.
Question: I could do the 155# PP but it was hard and taking forever. Should I have stuck at that weight and used alot of my time or drop like I did and work my way up?
BB Gym
1)85#, 95#, 100#
2)115, 135 for the rest
Strength
1a)160# 5,5,4
1b)13, 10, 10
Condition
2:39 800m
AMRAP x2+10 reps (65# PP)
300m Buddy Drag
I have two questions: Do I just really suck at behind the head push press, or is there a technique I’m missing so that I don’t drop the weight on my neck every time? Second, would it be worth going and finding a max for snatch and clean and jerk? I have no previous history of maxes with these lifts ever.
That push press killed me, looking forward to tomorrow!
1) 115,125,135
2) 170
Strength
1a) 9,7,8 @ 170#
1b) 9,9,8
Conditioning
800m – 2:35
AMRAP – 2 Rounds, the PP was brutal. First time I’ve done that movement. I can see where it will help out with OHS and Snatch
BBG:
1) 137-147-157
2) 190
Strength:
1a) 16-10-6
1b) 7-5-5 (thoracic outlet syndrome is mufucka when doing strict)
Con:
3:00 – head winds on the up hill portion of run was sweet!
Amrap 8 – 3rds
4/8/4 – fatigue is due to 2 kids under 2 and having slept a grand total of six hours since Sunday
1) Power Snatch + Snatch (full squat): 2X1 @ 65%, 2X1 @ 70%, 2X1 @ 75% – rest 60 sec.
115, 125, 135
2) Power Clean + Push Jerk: 5X1 @ 75% – rest 60 sec.
175
1a) 3XME Bench Press @ BW for men, 80% BW for women – rest 60 sec.
11, 7, 4
1b) 3XME STRICT Pullups @ C2B for men, chin over for women – rest 60 sec.
15, 12, 10
Run 800M all out.
2:47
8 minute AMRAP
2 rounds exactly.
400M Sled Drag @ 90/70#
Why, yes I did.
I just started following the blog and was curious if these workouts are programmed for just one session a day or multiple splitting up gymnastics, strength, and conditioning.
Trying to get into it and want to make sure I a
doing it as prescribed.
Thanks
1) 125, 135, 145
2) 175
Bench – BW ~170 13, 12, 11
Chest 2 Bar – 10, 9, 9
800 – 2:29
Conditioning – 2 + 20 KBS was working on the DU when time expired
Sled Drag – check
1) Power Snatch + Snatch (full squat): 2@65 then 2@75, 2@85. Never dropped into full squat before, stayed light and really tried to get this right. Shoulder surgery 360 degree labrum tear/6 anchors, not going through that again. Wiping with your not dominant hand is hard as hell!
2) Power Clean + Push Jerk: 5X1@ 120lbs (155 max)
Strength:
1a. Bench @BW (195#) 7-5-5
1b. C2B strict pull-ups 7, 6, 6
Conditioning:
800m – 3:12, my 11 yr old beat me on this. He is kinda fast and I’m kinda slow.
AMRAP – 2 rounds
No sled.
1) Power Snatch + Snatch (full squat):100, 115, 125#
2) Power Clean + Push Jerk: 135#
Strength
1a) 3XME Bench Press @ 180: 12, 11, 10
1b) 3XME STRICT Pullups: 7, 6, 6
Conditioning
Run 800M all out: 3:45
10 Behind the Neck Push Press @ 155#
20 Perfectly Vertical KBS @ 24kg
30 UB Double-Unders
2 rounds plus 10 Push Press
200M Sled Drag @ 90#: timeless…
BB
1. 32.5kg, 35, 37.5
2. 50kg
S
1a. 5-4-3
1b. 4-3-3
C. Limited time before work so scaled yesterdays (which i didnt do yesterday due to wrist).
Subbed 35kg PP for HSPU – still hurt a bit. 6:56mins
To be continued after work..
C. 800m run: about 3:30?
Metcon: 3 rnd Rx
Sled: done
Thighs: 24″ … 3″ bigger than my boyfriend, eek!!!
cond:
2:48/2:45 on the runs
2 rds plus 15 KBs.
95lbs for push press, shoulders were cooked after HSPUs yesterday
1) 90-100-105 lb
2) 130lb
strength
1a) 5-5-5
1b) 8-7-7
Conditioning
3:30 (i hate running)
3 rounds + 5 presses
Snatch
155, 165, 175 – Did these as power + touch n go full snatch, reset for second set right away (I think there was suppose to be 60s between sets, I just went 60s between loads….
Power Clean + Push Jerk
235 x 5 x 1 – Pretty easy, push jerks were okay, not great.
Strength
BW benchpress @170
24, 14, 12
Strict C2B Pullups
9,6,5
Conditioning
800m – 2:30 (definitely wasn’t all out, paced the first half too slow. Ran an 800m last night in the exact same time but went out hard and dragged ass coming in….just didn’t realize how slow I was moving in the beginning. Should be around 2:15 or so, faster on a track)
3 Rounds even – had no gas on this. Brutal.
No sled drags – had to coach for 4hrs.
MFS
4/6/3
Body is tired today.
BB Gymnastics:
1) 145-160-175
2) 215
Strength:
1a) 18-12-8 (180#, BW of 170#)
1b)13-9-8
Had to skip conditioning because i had class to coach for the remainder of the day. And i feel like i got hit by a bus.
M/F/S – 4/5/7
I fucking love days like these!!!
1) 150 160 170
No misses
2) 190
No misses
Strenf
1a) 10 8 7
1b) 7 7 5
Pullups done in tuck off barbell in rack
Conditioning:
3:14
2 rounds – 6 PP
PP were slow.
Sled walk done
1/3/3
1) 105×2, 115×2, 120×2
2) 165
Strength- 14/18, 8/12, 5/8
800m- 2:46, course was a little long
AMRAP- 2 rounds
Sled- done
BBG:
1)65,70,75
2)105
Strength:
1a) 80%=112. 5,4,4
1b) 6,5,5
Conditiioning:
Had to do this later. was really tired?? so ended up majorly scaling the PP.
800m – 3:14 (first confirmation i was tired, this is usually 3 flat for me)
AMRAP – scaled back PP using 45 bar, but KBS and DU still did rx. 3 rounds
sled pull completed (rx)
I have two questions: Do I just really suck at behind the head push press, or is there a technique I’m missing so that I don’t drop the weight on my neck every time? Second, would it be worth going and finding a max for snatch and clean and jerk? I have no previous history of maxes with these lifts ever.
1) 135/145/165
2) 185/185/205/205/205
1a) 225# 13,9,8
1b) 5,4,4
800m run 3:08
AMRAP RXd-2+49
Sled Drag- ran out of time
BBG
1)100,110,115 Easy
2)165X5 Easy
Strength
1a)11,7,6 @170 Heavy
1b)7,7,7 Jackpot Bitches.
Conditioning
Coward Practice: 2:40 w/ stop & turn around
AMRAP: 2 rounds @ 135lbs
Didn’t pullout the sled (tire and chains), will probably sub this for midline tomorrow.
2/4/5
1. 95 x 2, 100 x 2, 107 x 2
2. 128 x 5
1a.9, 7, 5 (80% of BW= 113)
1b. 8, 6, 6
Conditioning:
800: 3:44 (course was a little long but still slow….just couldn’t make my legs go)
8min AMRAP: 2rds + 2 reps (PP sucked)
Sled: Done
1) 140, 150, 160 (felt like shit, slow and immobile)
2) 210 for all (felt pretty smooth)
1a) 225 – 10, 12, 10 (totally surprised by this, very happy)
1b) 7, 7, 5 (feel very good with those as my C2B generally suck)
800 m – 2:57 (led legs!!)
Metcon – 3+27 (felt smooth but totally crushed)
Sled – did it
BB Gymnastics
1) 2×125, 2×135, 2×145
2) 5×190
Strength
1a) Used 165 lbs (180 BW)- 4, 5, 5- my bench has always sucked
1b) Tested these and went with a red band. 9, 7, 6
800m Run- 2:29 Felt damn good on this. Wish I could have done it on a track!
AMRAP- 1 round + 27. Tripped up on the first set of dubs at 26
Sled Drag- Yeah right. Went 200 meters with 70 lbs.
BBG
1) 145, 155, 170
2) 205 x 5
Strength
1) 17, 15, 12 (shoulder felt awful)
2) 10, 9, 6
Ran out of time before conditioning… there was a flood outside anyway, so running would have been terrible. Had to spend about 45 minutes trying to warm up. Body felt pretty wrecked. Wah.
M/F/S – 5/5/8
1) 105,115,125 LBS
2) 165 LBS
1a) 14,9,7 @ 155LBS BW
1b) 13,9,8
Conditioning
800m run-3:24 W/ hills so not as bad as it sounds
WOD- 2+20 KBS (135lbs) didn’t feel smart to push my shoulder too hard.
sled pull- done cause I finally built a sled!
6/6/6
bb gym
1: 76, 76, 80, 80, 90, 90
2: 115 for all
Strength
1a) 3,4,3
1b)6, 4, 6
Conditioning
run: 3:27. i’m a turtle
AMRAP: 2+ 8 PP. those sucked
drug a 70# sled around block
MFS- 944
BBG
1. 150, 165, 175, 175
2. 5 x 205
Strength
1a. @205 – 16, 12, 8
1b. 6,5,5
800m – 2:53
AMRAP – 2 Rds + 41 reps (had to do 2 sets of DU on first round – messed up on 21)
SLED – no idea on time due to someone restarting clock, but it sucked ass.
BB Gymnastics-
1) 2×1 @ 155 2×1 @ 170 1×1 @ 185 (f) 1×1 @ 175
2) 225
Strength-
1a) 205x 11-10-11
2a) 12-12-10
800m-2:28
Amrap- 2 rds + pp +kb + 27 double unders
sled drag done didnt time
4/4/4
1) 140, 150, 160
2) 210
1a) 10, 7, 6 @200lbs
1b) 7, 4, 4
800m Run was off distance wise.
AMRAP: 2 plus 11KBS
Sled completed.
did not have time for everything tonight
Strength
1a) 200 lb 13,11,8
1b) 8, 6, 6
Conditioning
800m 3:00
AMRAP 2 rounds ( had nothing in the tank on this)
no time for sled drag
M/F/S 4/4/3
1) 125, 135, 145
2) 185
strength
1a) #225 10, 9, 8
1b) 9, 6, 6
800m 3:51 the turns were right angels, it was muddy… im a fat pussy
8 amrap: 2 rnds + 8
1) 85, 95, 105
2) 150 for all
1a) 8, 6, 8
1b) 4, 4, 5
Did sled drags but no time for conditioning tonight
New follower here, have been doing CrossFit since 2009, started at Bayou City CrossFit, became obsessed, started shadowing the coaches/owner, eventually got my level 1 and started coaching, partnered up with owner of Bayou City and another friend and opened Pin Up CrossFit. Have been following OPTs big dawg blog for a while. I’m been adding in wendler to OPT and trying to make a comprehensive program work. I’ve improved quite a lot from OPT but i’m looking for a more comprehensive program (oly,strength,skill etc) instead of pulling from numerous sources. Started today, sorry for long intro. Here’s the results.
1) Power Snatch + Snatch: 120, 130, 140
2) Power Clean + Push Jerk: skipped due to wrist tendonitis from 12.3
1a) 3XME Bench Press @ BW for men: 190# (9,5,7)
1b) 3XME STRICT Pullups @ C2B for men (7,5,5)
– Run 800M all out: 2:42
– 8 minute AMRAP: not even a full round, double unders were so fucked today, not sure what was up. BTN PP was a new movement for me in a WOD so went lighter(135#) and from rack (wrist)
– 400M Sled Drag @ 90# : completed
A1: 127, 137, 147
A2: 176
B1: Bench @ 155#: 8,8,7
B2: 11,8,6
+
800m – 2:34 (legs gave out, lungs had more…)
+
Metcon @ 135# – 2 rounds + 2 DB swings
+
400m complete
M/F/S: 1/4/4
BB Gymnastics
1)140-150×1-165
2a)@175-11,10, 5
2b)10-7-6
Conditioning
800m Run- 3:13 Ran an extra 200m thought there was a rest before the runs so I stopped
AMRAP-2+57…messed up on the 28th DU w/10sec left no way to make it up
Sled Drag-Done
M/F/S 4/1/2
1: Snatch Combo – 95, 100, 105, 115 All sets were really easy based off of 150
2: PC & SJ – @ 155 Again felt light
1a: Bench at 150lbs 13, 11, 10
1b: Strict C2B Pull Ups – 10, 10, 10
Conditioning:
2:38 Run
AMRAP – 2 Rounds
Sled finished
BB Gymnastics:
1) 105, 115, 125
2) 165 across
Strength:
1a) 12, 7, 5 @ 185#
1b) 10, 6, 6
Conditioning:
800m run: Did not do
AMRAP: 2 rounds even, scaled the BTN PP to 135# because it was my first time ever doing the movement.
400m sled drag: Ran out of time
M/F/S
2/2/2
1) Snatch up to 190
2) Power Clean 235
1a) Bench 200lbs x 35, 17, 12 – triceps wrecked from the two wods yesterday. I was expecting 40+ on the first set.
1b) C2B Pull-ups 14, 9, 8 – fuck those got hard
Conditioning – 4 Rounds + 1 Push Press
-Just didn’t have the mental fortitude to push hard enough on this one. Fucked up one set of DU at 24, but still should have gotten farther into this one. Video is uploading, then I’ll post. Also, I saw that even though I’m kind of snatching it up, my chest is still dropping forward, so the KBS may be no-reps. Frustrating.
Barbell Gymnastics
1) 50kg, 50kg, 55kg, 55kg, 60kg, 60kg – All easy
2) 80kg x 5 x 1 – Very easy
Strength
I used 80kg for bench and chin over bar as I’m quite weak for my weight
1a) 13, 10, 7 (Had more but no spotter)
1b) 6, 5, 5 (Terrible)
900m run – 3:40 (In the rain in chucks, happy enough with the way I pushed)
WOD – 2 rounds + 2 push press. Never done BTNPP before – Quite difficult and my neck is scraped up now.
Loving it!
BB Gymnastics
1) 120, 130, 140 snatch felt good till last set still need technique work
2) 195 cleans felt good jerk footwork needs work
Strength
1a) 210# 13,6,4 my bench is weak
1b) 7,4,3
Conditioning
3:30. about 40m longer than 800m
*Rest 4 minutes.
8 minute AMRAP
2rds+7reps
*Rest 8 minutes.
400M Sled Drag @ 90/70#
8:40 about 20m farther than 400m
2/4/3
BB Gymnastics:
1.115, 125, 130
2.190
Strength:
1. 4,4,4
2. 8 6 5 – dead hangs, weakest link for me
Conditioning
800m: 415?
Amrap- 2+ 6
no sled pull
BB Gymnastics
1) 53, 58, 63
2) 93lb
Strength
Bench press 78%BW 105lb 8,7,7
Pull ups 4,3,3
Conditioning
800m 3:31
8min AMRAP 2rds+3pp (85lb pp)
Conditioning:
800 meter: 2:44
AMRAP: 3 rounds + 10 PP + 20 KB swings + 22 DU
Rest 3 minutes: 21 HSPU for time. Not sure of the time, my goal was just to do it AFAP
This was my first time doing the behind the neck Push Press, Felt pretty weird at first but I got the hang of it. KB swings unbroken and fast. DU didnt miss a rep. I had a judge to make sure I was hitting the standards for the push press and KB swings. I subbed the HSPU for the sled drag. After yesterdays workout it showed me how bad I need to work on these while in a fatigued state. This AMRAP was perfect workout to do before because my shoulders were feeling it. The HSPU took a few minutes but I went from doing 7 out of the gate to a few reps then to singles then back to doubles. I need to really get better at these before regionals. At the moment they are my kryptonite.
Fun workout.
BB Gymnastics
Snatch–stayed at 155
Clean and Jerk: 185
AMRAP:
2 rounds and 15 Swings
Did the sled pull on the treadmill
BBG
1 – 65#, 70#, 75#
2 – 135#
Strength
A) 3 x ME HR Pushups: 20, 15, 12
B) 7, 7, 4
Conditioning:
1) 800m run – 2:37
2) 2 rounds + 10 presses + 6 swings
3) 90#
BB Gymnastics
1) 2×1 @ 130#, 2×1 @ 140#, 2×1 @ 150#
2) 5×1 @ 190#
Conditioning
Run 800M all out. – 2:40
8 minute AMRAP – 2 Rounds + 9 Reps
Snatch – 135,135, 145, 145, 160, 160
PC&J – 205
BP (175) – 16,9,9
CTBPU – 9,7,6
800 Run – 2:25. Very happy with this. Sub 2:20 next time.
AMRAP – 2 + 15 kbs. Had a lot of trouble with the narrow grip behind the neck. Kept banging the back of my neck with the bar. Broke up PP and kbs way too much.
400m sled drag – DONE.
MFS. 2/3/4
1) 137.5, 137.5, 147.5, 147.5, 157.5, 157.5
2) all done with 195#
800m all out, 2:45
Conditioning – 3 rds
Sled drag done
3 hrs later did strength/ bw 205#
10/8
9/7
8/6
Just started the outlaw program a couple of days ago. Running a couple of days behind the program. Rudy the man. Love this! Looking to get back in shape. Feel like I have lost a lot by not doing good programming and being all over the place.
1) 105, 105, 115, 115, 125, 125
2) All at 145#
weigh 230 did 205 instead
10/7
7/4
5/3
800m run: 4:43 (Treadmill)
Conditioning: 3rds + 9 behind the back presses
95# Press
22kg KB
no jump rope. did 30 jumps instead
No sled, did farmers walk for 400m with 65lb DB