I thought with a little luck, we could qualify 100+ Outlaw Way followers for Regionals. After going through some of the emails I’ve received in the last 24 hours, and adding those to who I knew was already following, I actually think we are pretty damn close to that number. This is a free site, which started as a way to collect data and talk shit with my friends, then almost overnight became a place for competitors and non-competitors to find and follow the same program as some of the top names in the sport. Now that the Open is over, I’d like you all help me use it for what it was originally meant for.
We’ll keep this really simple. Roll call for all of you who qualified for Regionals (or the Games if you’re a Master). If you train with someone who qualified but never posts, answer for them. If you had multiple people qualify at your gym, answer for them too. Whoever you are, even if you’ve never posted but have been following, please post to comments and let us know which region you qualified in. Yes, this even means those of you who I talk to every day.
When I offered to coach a few more competitors who had qualified for Regionals, I knew some unexpected names would come out of the woodwork.
What I didn’t expect was that they could be this far off my radar…
I’d like to congratulate Inga Ingadottir, Arnars SigurΓ°sson, and Dadi Hrafn Seinbjarnarsson who are all from CrossFit BC Iceland (yes, that’s Annie’s gym), have been following The Outlaw Way for some time now, and have all qualified for the European Regionals. There are some moments that I have to admit make me take a step back and smile a little. When I got the email from Inga saying thanks for helping her, Arnars and Dadi get to Regionals, I definitely had a huge grin and muttered a quiet little “fuck yeah” to myself. Good luck daughters and sons of Iceland.
I’d like to welcome this guy to the fold. Apparently when real sport athletes decide to play “the sport of fitness”, they finish the Open 11th in the world. Yeah, he’s good and all, but he only squats 440#. We’ll have to change that.
Read: Elisabeth Akinwale on the Open.
Talayna Fortunato, 160 reps on 12.5 – 2nd place in the world:
WOD 120328:
BB Gymnastics
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% β rest 90 sec.
Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.
2a) 4X3 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO
Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.
Conditioning
For time:
100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps
Strength
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium, rest 45 sec.
Extra 120328:
GROUP 1 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.
So-Cal Region π
Drew Anderson
Crossfit Durham
Qualified for Mid Atlantic Region
55th place in open
Been following since mid February, only trained 2-3 days a week prior to that. Following Outlaw is the reason I qualified!
SO awesome Drew! I just started and can’t wait for next year.
Repping Outlaw in the North Central.
Myself and my training partner Melissa Hurley are North Central Region. Coming for you Justin.
Kelsey Moran
CrossFit NOLA
Qualified TEAM (11th place, 135th individually) for South Central Region
Been crossfitting since June and following since mid-January. The rest of the team is starting to jump on the Outlaw Way now π
Kelsey – I’m moving to NOLA in the next month or so. Do you guys have a group that does Outlaw at CFNOLA? If so, what time do you guys train? Thanks for the help…
Timmy, sorry I just saw your post. We don’t have a group that does Outlaw, do have a number of trainers that are now starting to follow. I would email the owners and let them know you’re moving to NOLA and see what your options would be.
Since I’m still in undergrad, my workout schedule changes depending on the day. I usually do the bbgymnastics and strength in the AM then the conditioning after or inbetween classes.
bb gym
1) 105, 110,115, 115, 120
2) 155, 160, 170, 170
3) 95, 105, 105, 115
conditioning
13:32 (burpees limiting factor)
strength
1a) 15
1b) 50
extra
3MU UB
then 1 EMOM
6 girls 4 in the top 10
3 guys
Affiliate placed 1st in all 5 workouts
Handful of others qualified that follow our regular gym programming that is very similar to outlaw programming. Our region isn’t very deep but I am proud as hell of gym!!!
Yeah I might be drunk I can’t even spell our affiliate name right
Congrats J! Bummed I wasn’t at your gym for an open WOD this year. Best of luck to your crew at regionals.
Thanks Nadia .. hope to see you next seminar we have out here .. or even sooner @ the Games!
Michael Tancini
Crossfit Local, Chapel Hill NC
Qualified for the Mid-Atlantic Region
Junior at UNC Chapel Hill
56th in the Region by I think 1 point behind Drew Anderson. (Drew A)
Drew Introduced me to the programming, I Started it in Mid-January. I have Expressed to people around me how following your program helped me get to regionals. Prime example was the 100 burpee for time conditioning about 3 weeks prior to the open, my time on that day was 7:45…I soon realized I sucked at burpees. I added extra in to my daily routine and when 12.1 came out. I did 119 burpees in those 7 minutes. PRing my 100 Burpee time by about a minute and 45 sec.
By the way, I have been training with Drew since About last January. Until he changed Gyms. We started roughly at the same time. He has a background in Pro Baseball, I have a background in College baseball. I told him back in January that him and I were going to make regionals. And we did. I think we both can thank you Rudy for helping us get there.
Drew, its about damn time you started posting. I’ve having to ask ATD how your training’s been going since we don’t cross paths too much any more.
He won’t even know you posted this. I’ll still have to relay messages to that joker.
I see it right here! Don’t worry guys I will post everything I do from now on.
I stand corrected. He’s a man of changed ways.
22nd in the Central East, FUCK YEAH
I’ve been following the Outlaw Way since early December. You guys have really helped me out with some weaknesses and I love the programming. Lookin forward to more.
Derek, where are you located in CE? Looking for other CE Outlaws.
Derek’s in Evansville, IN, out of Evansville crossfit. There’s a handful of us following outlaw’s programming there.
Like Leland said, Evansville Crossfit. We have a pretty good group that have been starting to follow the Outlaw way for a few months now. Where are you at Nick??
Our programming is very similar, and in some cases inspired by the “outlaw way”. Myself, Katie Schmitz, and Duke Burk as well as our affiliate team have all qualified for the North Central region.
10th so cal. Men’s
Started following yesterday
CrossFit BC Iceland?! Wow… That’s pretty mind boggling from where this all started, but definitely deserves a big Fuck Yeah Rudy!
Oh and I’m going to the Southeast Regionals in West Palm Beach, FL (so central I know).
2nd SE Region
17th World
CrossFit Murfreesboro Affiliate team Qualified 15th in Central East!
Qualified 38th (one and done for all workouts) in South Central.
Following since Dec. 24th
So extra excited about this. You forgot to mention … what knocked you down last year was the heavy WOD and what picked you up this year was the heavy WOD. π
Right!!!! Thanks, friend!! I’ve gotten so much better at EVERYTHING in these past three months–it’s unbelievable. Every day, I do something I couldn’t do before and so does everyone one else. It’s so motivating to see all the success of the Outlaw followers. I love being part of this with everyone!!!
So Cal region.
Pac North West here!
35th in North Central.
Started following in December and this shit caught on like wildfire within my training group.
This programming is rubbing off on me that’s for sure. 24th in the North Central region. Badass David C and Jhow told me about this. Gonna try it leading up to Regionals. I’m still chasing a few friends…
39th European
CrossFit Mallorca
Allison King. Following loosely since February and trying to convince my gym to go all outlaw, but they need a bit more F*** yeah. Qualified 13th in the NW individually. My gym Kirkland CrossFit is 13th in our region and last year we placed first at regionals, 26th at the games (it’s a long story). I’d love some personal attention, but am more than happy following your blog.
Hello Nadia π
Well hello there Allison!!! π
Allison,
Dan Castillo and I just started following the Outlaw Way on Monday. We will do our best to convince Jer, John and the rest from Northshore Fire of it’s benefits. Nice work on the Open.
Pat Sullivan
Yep. Commited to it. 2 time regional competitor, far from making it this year. Pissed me the f off. Im all in…
European Regionals..
Matt Temesy 18th and Jared Butler 34th in Mid Atlantic
Congrats, guys!
Thanks ATD!
very new to the Way, but I’ve qualified in Asia. Thanks for the awesome programming.
I know you said that you wanted regional qualifiers to post however I found this very suiting. Started this program 3 months ago with a buddy of mine. About two weeks later, we recruited the two other guys from our gym. After 3 months, I can now say that we have a solid 9 people from our gym who have begun the Outlaw Way programming. We are starting a revolution over here Rudy! Be ready for some awesomeness from Northern Nevada next year!!!
we recruited two other guys*
Josh Bromley, Australian region. I have been following your blog and decided its time to do it the Outlaw way. I finished 23rd.
Just started the programming, and I’m sure I’m a dumbass noob or asking, but for the WOD today Itere is no way I can get 100 unbroken double unders, and this isn’t an amrap, so what should I do here?
Just trying to do this right, an no longer be a dumbass noob.
Thanks
Currently filling out my bucket list as the world is going to end…
You gotta figure this out on your own. Do a few max effort attempts per round, just make sure you suffer sufficiently before moving on.
Kasper Hansen
Butcher’s Lab Denmark
69th in Europe but qualified 7th with the team
If going to regionals as an individual had been my aim, i am pretty sure re-doing some of the WODs would have put mΓ© in top 60.
Repping in the South Central
Repping Southeast Region, 30th. Otherwise surfing, tanning, and general awesomeness between Outlaw training :D. Infinite thanks for the programming, research, and attention to scientific detail you provide to the pursuit of excellence in the sport. If there was a hall of fame clearly you would claim ownership!
North Central, been following since mid February.
Who in the what?
Started following religously from the turn of the year. Finished 12th in my region (Europe) and I cant thank you enough for all the free info and programming you provide!!
Kevin Simons
1st in the North West region. Fuck yeah!
Thanks Rudy!
Kyle Charbonneau
Canada East
North East Region
Drew Barham
Been following The Outlaw Way for about 6-7 weeks.
100th Place Central East Region (men’s individual)
Team finsished 7th in Central East Region
Corey Perry
35th Mid Atlantic Region.
Following since Jan 2009
“Like” –> button?
Steve Lobotsky
Hudson Valley CrossFit
7th place 55-59 Masters
started following about 2 months ago
Love it!
Holy crap! That’s awesome Steve! I didn’t know you were following outlaw, but keep up the good work!
-Jake Alstadt
Representing Canada east from Newfoundland,finished 31st in the region.
Been following the site for about a week now.
12th mid atlantic region
Christian Oman
9th in the African Region
*Been following since Jan/Feb.
Ken Cutrer
Masters 45-49 (17th in Open)
been following outlaw for 1 day. day behind after taking monday off but i’ll catch up this weekend.
heard about outlaw from nadia shatila and checked it out. i liked it so i told candice ruiz to check it out and she’s loving it so far.
Indeed! This program is the shit!
Exciting to see all these names pop up! Why aren’t y’all posting on the regular?!?! π
Krissi Brown – 17th Southeast Region
Paragon team – 3rd Southeast Region
….following since December.
Congrats Paragon! Will be cheering you on in West Palm
Southeast region team qualified
166 place in open
Qualified in Southeast Region
Been following for a couple months.
Affiliate team qualified in Southeast Region. Most of us doing Outlaw work every week.
CrossFit Manayunk Mid Atlantic Region
David lee been following since Jan and went to camp @ CF outlaw finished 58th open
Chris carter- follows along with me finished 60th
Jane Meade also follows along finished 39th
Our team also qualified for regionals tied for 29th
A big F@$k Yeah to the Outlaw Way and I look forward to thanking Rudy personal @ Mid Atlantic Regionals (No Car Bombs this time)
#20 Southeast
Been following for 4 months or so.
Repin Western Australia. First week on your program and I’m feeling sore but great and can see great gains coming. State based comp in June is in my sight. Primal throwdown. Thx mate
Crossfit Rutherford
3 Girls top 60
Team 8th Central East
Alex Romero
unaffiliated
37th in South Central region
I was recommended by a buddy of mine to check out your programming, Brad McKee.
I have a few questions about the terms and abbreviations you use:
ME- max effort?
UB- unbroken?
any other abbreviations as well.
http://outlawcoach.wordpress.com/services-offered/faqs-for-dumbass-noobs/
Hey my names Marc Anthony. 30th in the South East Region. I train at Crossfit 813 in Tampa. Thanks for the programming!
Qualified in Canada East- thanks for the awesome programming! Been following religiously since the beginning of January.
Amy Bright
9th Southeast Regionals
I have only been following since mid January but know that it has helped me out a ton. Thanks!
great job amy!
North Central. Woo! Woo!
Our affiliate team finished 5th and is following. We also had three guys in the top 35. One is going individual and the other two team.
Which affiliate?
For a guy that loves ripping on dumb people, you would think your lazy ass would have just looked at the 5th place team on games leaderboard.
You’d think.
CrossFit OKC
Southeast Region
Qualified in southwest region.
Jay Rhodes – Canada East
Lacey Van Der Marel – Canada East (she’s not following 100% b/c of work schedule, but a fair amount)
Crossfit Altitude Team – 3/6 following
Thanks for the shout out π
Inga from Iceland, 54 place in Europe going to the Regionals as an individual this year since i competed with the team Crossfit BC Island last year at the games. If you Outlaws find yourself in Iceland some time make sure to visit my gym π A big Fuck yeah from the daughters and sons of Iceland!!
So cool!
+1!
Jonathon Shelton – South Central – 57th place – Team Finished 6th
Team has been following since start of Feb. 2012 (setting all kinds of PR’s)
Handful of others in the gym that follow.
Great seminar this past weekend by the way!!
Started following outlaw week 1 of the open, came 10th in Canada East.
Michael Barousse
Ragin CrossFit
South Central Region
7th in region
164th in world
Been following about two months. Mostly doing the BB gymnastics, midline, and strength. Been using Ragin’s daily WoDs for conditioning. Thanks a bunch for your help!
Mid Atlantic.
Latin America
Evan Yoak
Ani Wieselmann
18th in Mid-Atlantic Region, hollllla!
Rudy, my affiliate, Champlain Valley CrossFit qualified in the Northeast in 9th place. At least 5 of 6 of our team members will be following your programming, maybe all 6 of us, one has been working 1-on-1 with CJ from Invictus. I originally looked to your programming because I was having trouble doing stuff myself and I needed something to just have to follow. In addition I’ve been wanting to add more things technically to my affiliates programming as we’ve now been open a while and have more athletes that demand some more technical stuff, so I was looking to your stuff for ideas and wanted to see how they worked for myself first. So super pumped for the coming weeks of training, and I’m confident we can qualify for the games. I’m going to point our top qualified athlete, Kelly Steadman, 4th in the Northeast in your direction for her programming.
Our team is the following…
Danielle Horan 39th (severe bronchitis did her in on the burpees, but after that she killed it)
Laura Matuszak 80th
Kristi Lunny 22nd (Masters 45-49)
Trevor James 78th
Nathan Etre 237th
Myself, Jade Jenny 265th
I’m personally looking forward to uping my game, after training 2-3 days a week for the last 5-6 months, I’m looking for things to improve in the coming months.
Todays Programming
BB Gymnastics
Squat Clean and Split Jerk: 170×2, 2, 2, 2, 2
Didn’t go up in weight as I was feeling gassed, and my footwork continues to need work. Good way to get warmed up though
Clean Pulls: 245×3, 3, 3, 3,
Front Squat 1 + 1/4: 195×2, 2, 2, 2
Clean Pulls were feeling a little weak, not nearly as strong as my Snatch Pulls felt on Monday. Front Squats were interesting, the Pause Squats were a first for me on Monday, and these were a first today. Front Squats are weak for me so definitely something I need to work on…they limit my clean, I can Power Clean more than I can Squat Clean.
Conditiong:
100 Double-unders UB
30 Burpees
15 GHD Sit-ups
75 Double-unders UB
30 Burpees
15 GHD Sit-ups
50 Double-unders UB
30 Burpees
15 GHD Sit-ups
13:28
Good little WOD. After horrible double-unders on Monday I was super happy with this. The set of 75 I did 74 and 1. I didn’t snag, I just spaced out counting and stopped early. My peroneuous longus tendons are pretty fired up from the running, DU’s, and Oly work this week, so I felt for injury purposes it was smart not to start over on the 75, especially considering it was just a brain fart. The 100 and 50 were both unbroken though, and I hit all 3 sets on my first attempt. Was shocked how “heavy” I felt getting down for the burpees, and while I haven’t used the GHD in a while they were just pitiful. My abs and hip flexors were just toast.
Strength:
Glute Ham Raise: 5, 5, 5
Reverse Hyper: 50x 15, 15, 15
GHR’s I clearly can’t do. I had to break at the hip and was probably using around 40% of the full range of motion. Clearly my hammies need some work. Went light on the reverse hyper as my back is wicked sore from hyperextending a bit on the HSPU’s yesterday.
Looking forward to some rest tomorrow. Sorry for the long winded post.
Emily Griffith- Crossfit Brigade Chattanooga – Central East Region
I qualified 21st Individual & our Team narrowly qualified (25th), but we’re hungry! We’re gonna be the creeper π
J
ust starting Outlaw this week (after some time with Talayna last month); putting our whole gym on Outlaw Crossfit & our competitors on Outlaw Way; so pumped!!
Woooohoooo! Welcome chica!!!!
I wonder how many people I helped convince to try Outlaw! Let me know how it goes Emily and great job in the Open!
It’s funny ‘cuz when I got back from Naples, 2 or 3 of our coaches had actually been coming to the conclusion on their own – when we started chatting about it , 2 or 3 others did some homework & we all unanimously agreed it was the way to go. Says a lot!! Seeing you in action sealed the deal for me T!
New to Outlaw programming as well but excited to pick it up and take it to the next level. Qualified 23rd in the North Central region this year after a year of CrossFitting. I can’t wait to work with Rudy and work my way to the top!
Courtney Wuistinger
Qualified 2nd in South Central region, 77th worldwide
Split time between garage gym and Crossfit Bolt
Planning on getting some training time with Jason Hoggan prior to regional
Also sent you an email regarding programming. Thanks Rudy!
Jeff Binek
Central East
Individual
Following since Dec 1
Jason Malone
Central East
Team – Friendship CrossFit
Following since ~Jan 1
North East Region
Myself and training partner, Melissa Dinsmore, both qualified in the North Central Region, along with four other individuals from our gym, including Justin Allen. Justin is going to compete as an individual, but the other five of of us are going team. Our team, CrossFit Bellator 1, finished third in North Central. We have now converted our other teammates to Outlaw and the running joke by 12.3 before you released your strategy was WWOD (what would Outlaw do). Thanks, Coach!
WWOD, that’s awesome.
35th in Northern California. Fuck Yeah thx Rudy!
South West Regional qualifier
EA, you are awesome! I follow your blog and can’t wait to watch you destroy the Regional WODs!
Hopefully this isn’t a dumbass noob question, but on the 1 1/4 squats should we be doing them normal tempo or with the bounce like the demo video says they can be done?
From what I have been told here, just like the video. Coach likes that bounce at the bottom. When we do tempo HBBS, we sit at the bottom and bounce out also per coach’s demo vid.
Looks like even tougher competition next year if people keep following the Outlaw Way
Mandy Malloy
North Central Region: 13th place
Team Bellator 1: finished 3rd in North Central
Our entire team is following your programming! Thanks so much!
Brett Lukas.
(Since end of February or beginning of March. He’s out of the country with no access to computers or he’d comment himself.)
Affiliate: Crossfit Spartanburg
Qualified Team in Southeast Region (28th)
Talking the others who will be on team into following the programming immediately.
My fiancee (Cassie) and I have been following sporadically (unforeseen events that disrupted our training) for 3 weeks. Both love the programming and are looking forward to following religiously. Eyes set on Open 2013.
Alicia Gomes Crossfit wicked – 6th in the northeast region
Brent Miffitt and JP Wionek crossfit wicked – 50th and 38th in the northeast
Jared Monaco and the Route 1 team – all team members have been following- team qualified on top 30 in northeast. Two of the females Kathryn & Sarah qualified as individuals as well.
Sarabeth Phillips
Southeast
F yeah to all the OUTLAWS all over the world!!
Southeast region!
Central East, 16th. Following since Feb., I reckon.
C&J: 190-200-205-210-210
Clean Pulls: 225-245-265-285
1&1/4 FS: 185-205-210-215 (felt very sluggish today)
Conditioning Later
jenn harris
crossfit valdosta
southeast region
been selectively outlawing for about two months. looking forward to what’s in store. thanks for sharing your exercise wisdom and overall awesomeness!!
C+J- 225/225/240/255/255
My first set wasn’t all that great, so I stayed at 225 for a second set, then I fell into rhythm with it.
a)Clean Pulls-315/335/335/335
b)1+1/4 FS- 185/225/235/235
I wasn’t sure how heavy to go on the FS, so I started too light. 235 is about right though.
Doing the conditioning tonight.
BBG:
a) 144, 144, 154, 154, 164
b) 164, 174, 204, 224
c) 115, 135, 155, 165
Conditioning: 13.14
Strength: Weighted Back ext. 10, 35, 55
MU’s: 7 reps + 3 EMOM for four minutes
31st in Europe only person from Ireland to Qualify for individual. Was following a westside template over the winter after a year long rowing challenge. Just started on outlaw the past couple of months.
Thanks for a great site.
What gym do you go to? I’ll be in Dublin in a few weeks.
I own CrossFit Northern Ireland. So you’ll have to come up North a visit.
Glad to be a part!
David….I like it!!
Great to have you, Justin!
CrossFit Spokane Valley (NorthWest)
3rd- Kevin Longmeier
10th-Dan Staton
34th-Kenton Clairmont
50th-Jason Uberauga
7th -Alicia Staton
56th-Salem Giampietro
Started Yesterday…
Hey just curios who this is? I drop in on your 10am class on Saturdays and have been running Rudy’s programming during the week since the beginning of Jan. I may have to start coming full time if you guys will be following The Outlaw Way going forward! By the way strong work on all the placings at regionals.
Most of the Repoint CF team Mid Atl. Armand Lotman, Randy Salazar, Will Fuller, Richard Renaud and some (about 5) other athletes from our gym
follow in house and some deployed members follow as well. The team has only been following for about a month but we love it.
One of our ladies follows OPT and the other programs for herself and they are crushing everyone.
South Central!
Congrats Candice! Looking forward to competing with you again in the SC!
Christy
It’s pretty awesome seeing all the Outlaws come out of the woodwork. Congrats, everyone!
3 of us have been following at our gym for a while. Two started this week and then three more are starting on Monday. The Outlaws are increasing in Durham, NC!
1) stayed at 135# – felt really tired and slow today
2a) 195, 225, 240, 250 – finally got some straps.
2b) 135, 155, 155, 165
Conditioning:
10:43 -My DUs have been jacked here the past couple of weeks. The only set UB was 75. Gave up after about 5 attempts of the set of 100 and messed up during the set of 50 as well. Not sure what my deal has been. It’s almost like my body and brain no longer cominnocate during DUs
Strength – ran out of time. I moved too slow today.
MFS – 3/6/2
I went through a similar funk about a month ago. Turns out, it was bad hand position. Try to focus on keeping your hands down and close to your body. If that doesn’t work, buy a replacement cable. Yours may be possessed by evil spirits. I have a whole package of replacements on standby in case that happens.
Thanks, Ty. My training partner and I were discussing the possibility of it being a sign that my CNS might be taxed. Eh… who knows? It’s getting old though b/c DUs are typically not a problem for me. I’ll pay attention to my hand positioning next time, and if that’s not the problem I’ll slather myself in garlic to fight off the evil spirits until my new cable comes in. π
Jessica Rodriguez
South East Region
Qualified as an individual – 37th place
Am competing on a team – Crossfit Vida Brickell – 6th place in region
Teammates Sergio Garcia, Andre Enriquez, and Gio Pico follow Outlaw as well
Congrats Jess π
South East Region
Qualified as a team
3 out of the 6 members follow Outlaw. Slowly converting the other 3 in the next 30 days as we prep for Regionals.
Holy shit it’s only noon and there are over 120 comments… *blink…blink*
Jason Hoggan
South Central Region – 1st
Worldwide – 35th
Work for Today:
1) Skipped to save my wrist
2a) Worked from 315# to 335#
2b) Started at 315# (too much to get any bounce at the bottom), then went 275#, 285#, 295#
Conditioning
— 9:04
Strength
1a) did it
1b) sub’d good mornings @ 165#
Additional Work
Muscle-ups –> did 9 the first round, and was weak after that. Only got sets of 2 the rest of the way. All of it was without a false grip. Still working on delaying my pull, but at least I can tell when I do it incorrectly now.
M/F/S – 2/4/4
Oh, and Cliff Lewis – 14th in Masters 45-49.
you and cliff are both the men!
Add One more that Qualified South Central Blake Aulds (31st I believe), Did not use Outlaw going in but have decided to go Strict Outlaw till regionals, 2 more from the Box are going Strict Outlaw to qualify next year solo. Probalby get more into the WAY ASAP at the box. first two days and We have already given out multiple F%!* YEAH’s!
Monday,
BBG,
135 worked up to 155 with solid form,
185 up to 225 on pulls
275 up to 305 on THBBS
WOD 9:45 100 UB DU!!
Skipped Midline because I was DEAD!
Yesterday,
135,145,155
185,205
WOD
6,1:32
7, 1:32
10, 1:36
7, 1:30
41KBS, 15 Thrusters, and about 3 feet on HS Walks….some work left to do there!!
Outlaw Way oh how I love thee!!
weak sauce on my BB Gymnastics this morning ,not feelin it.
Conditioning
13:12
Mid-atlantic qualifier…I joined the Outlaw gym about a year ago and have kept following the scheduled gym programing
1) 205, 215, 215, 225, 225
2a) 275, 325, 325, 275- no straps, kept slipping
2b) 225*1, 235*3
Conditioning: 13:10
Tripped up once on 100 set and once on 50 set. Not sure where the time went on this one, kinda moved slow throughout the entire thing I guess.
Other stuff later.
BBG
1. 185,195, 205, 205
2a. 185, 195, 205, 205
2b. 185, 195, 205, 205
Cond
Tried UB DU 6 times, but never got 100 or 75.
22ish
Weight
Later today
South Central – 31
Two others and I started Monday.
BB Gymnastics
1) 5X2 Clean (full squat) & Jerk (split) @ 95, 95, 97.5, 97.5, 102.5kg
2a) 4X3 Clean Pulls β 110kg across
2b) 4X2 1&1/4 Front Squats β 110, 110, 110, 117.5kg
Conditioning
For time:
100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps
15:42 as rx’d including a new DU PB of 100 UB – was well excited after smashing those in under 1:00. But then burpees bit me hard, no pop at all so turned into more of a grind. But getting UB DU mid workout was good enough for me on this one.
No time to hit the extra strength, maybe throw it on after Saturday’s lifts
NE #55 Starting follow at the beginning of the Open. Love it! Thanks so much for doing this:)
qualified at 29th in the south central
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% 190#
2a) 4X3 Clean Pulls β 275, 305, 305, 305
2b) 4X2 1&1/4 Front Squats β 225, 255, 255, 255
conditioning -21:32. Me and double unders are feuding right now but we are working it out. All i do is take breaks, though.
Midline, check.
So proud of the outlaws. Ridiculous.
Canada East 17th not very happy with my finish, so it’s good motivation going in to regionals
1) 185, 205
2a) 315 on all sets
2b) 215, 220, 225
Conditioning:
10:47
Strength β did not do.
I felt really beat down and everything feels super heavy. I have a trip this weekend so will be taking friday, saturday, and sunday off. Will be rested and ready for monday. Have a great weekend Outlaws!
MFS β 3/8/2
Matt Springer, 22/M/6’/220#
North Central
I’ve been following Outlaw for a month. Before that, I toyed around with CFFB for 8 months. After finishing this year 411th in the region, it is my goal to qualify for the 2013 North Central Regionals. I need to improve my bodyweight movements and mentality to be successful.
BB
1) CJ/ 205, 215, 225, 225, 225
2a) Cl Pull/ 245, 255, 265, 275
2b) FS/ 275, 285, 285, 295
Conditioning
13:46
Really satisfied with hitting 100 UB double unders on my first try
Midline
Did it
M/F/S
1/1/2 (really bad stomach ache, though … it eventually died down a bit)
1. 165 really feeling my form coming together
2a. 255
2b. 245
conditioning 13.42
midline: done
m/u worked on false grip
Roll call. After watching a video of Outlaw when the Open began I was immediately hooked on the way. Haha since 12.1 Rachel Krumm and myself (Christina Campbell) have been following “the outlaw way” thank you for your time and we look forward to next year open.
Sarah Wilson is from our affiliate (crossfit Norfolk) in Norfolk, VA AND she qualified 49th individual for Midatlantic region. She has seen us do your workouts and I can proudly say that she is now following!!! Whoo ho0!!!!
Your awesome! Thanks again
European Regionals -Team competition
BB
1) CJ/ 140, 140,140, 160, 160
2a) Cl Pull/ 235, 235, 235, 235
2b) FS/ 175, 175, 175, 175
Conditioning
13:12
Double Unders have completely abandoned me. I would love any suggestions if anyone has had a similar experience
Strength
1a. 35, 35, 35 too light
1b. Can’t find a great way to do these in my gym
M/F/S
3/6/6
BBG
1) 210, 210, 220, 230, 230 — Jerk was kinda eh today…R calf bugging the shit outta me
2a) 345 x 4 x 3
2b) 210 x 4 x 2 — Went light on these, trying to focus on lumbar curve which has been shifty with the pause squats and these lately…still not great.
Conditioning:
11.32 — UB on all DUs, burpees were slow
Strength:
1a) 26# x 3 x 10
1b) 140lbs x 3 x 15
M/F/S – 4/3/3
Only my second day of outlaw training…
1) 115, 115, 135, 135, 145
*really wanted to focus on form with these so I kept it light. Flexibility is a major issue when it comes to catching anything in the squat.
2a) 175, 155, 165, 165
*started too heavy and couldn’t get the bar quite to my nipples so I dropped…
2b) 135, 135, 145, 155
*focused on keeping my elbows high and my back straight with a tight mid-line
Conditioning 12:54
*I’m new to doing any heavy lifting before conditioning so I felt really weird…usually DUs are a strength of mine but I missed at 75 on the first set and just did another 25 instead of starting over because I was short on time. Second set I missed at 70. But finished the set of 50 with ease.
MFS – 5/6/7
1. 175, 175, 200, 200, 200
2a. 250 on all
2b. 205, 225, 225, 225
Conditioning
15:29
My second Outlaw workout and all I have to say is WOW! This is going to be a fun year!
Bob Cole 45th in North Central region.
Participating as member of Team Bellator.
Recent convert to the Outlaw way…..good stuff man!
3rd in Women’s Masters Div.
4th overall in 2011
From the Pac NW
Was referred to your programming and just started today
1) 235, 235 (fail 2nd Jerk), 235, 235 (fail 2nd Jerk), 235
2a) 315, 315, 325, 325
2b) 275, 275, 275
Conditioning 13:39 – All dubs unbroken on first try, had no gas on burpees…
BB:
1)185×2, 195, 205
2a) 245×2, 275×2
2b) 175×2, 185, 195
Conditioning: 16:04*
Couldn’t do all UB. But did get a new “pr” for 55 du UB on the first set. Broke down to UB sets of 25. Will do last piece after lunch.
M/F/S- 2/4/4
BB Gym:
1. worked with 125# and 135#
2a. 185, 205, 205, 215
2b. 145, 165, 175, 175
Conditioning: 10:07
Strength:
1a. 25#
1b. 135#
Group 1 conditioning – 5 sets of 2 UB muscle-ups
M/F/S 3/5/5
Asia region. Following since January.
BB Gymnastics
1)175#
2a)245#
2b)225#
Conditioning – 10:31; My dumbass had the DU numbers wrong and did 100,50,25 UB
Missed regionals by 4 places unfortunately. But our team made it. Canada West.
1) 205, 215, 225, 230, 235
Felt awesome today.
2a) 275, 295, 295, 295
2b) 255, 255, 265, 275
Feeling good about that 275. Thinking I may finally bust 300 for a 1RM FS.
Conditioning: 17:19
The 100 and 75 DU sets weren’t UB. I tried to do them in 2 huge sets. Had lots of 20s and 30s in there but I managed. Probably doubled the amount of DU in those rounds. The 50 set was UB.
Strength:
1a) GHR – all bodyweight. Seriously don’t understand how people do these weighted.
1b) No hyper.
Group 1: 5 UB MU’s (neutral), then 3 UB for the next 5 minutes (switched to false).
Only been following since mid-Januaryish.
1. 155×1, 165×1, 175×3
2a. 245 all sets
2b. 205 all sets
Conditioning
13:14
Muscle Ups
6 first set then 3 EMOM
Strength stuff done
North Central-11th
Yay paige!
BB gymnastics) 230, 240,240,250,260
2a) 315,345,345,345
2b) 225,245,245,245
conditioning
13:28, missed the set of 75 at 50. restarted the set then got 75 UB
midline
1) all sets with 35lbs
2) no reverse hyper
Didn’t make regionals unfortunately, but going to put myself in the group 1 for extra work.
got 8 ub mu with false grip, then got 3 more sets of three in the remaining time.
BB Gymnastics:
1.) 175, 175, 180, 185, 185
2a.) 215, 215, 225, 225, 225
2b.) 185, 185, 195, 215, 225
Conditioning:
13:42
All DU’s unbroken, burpees still suck
Strength:
No time
99 to 108kg
120kg high pulls
245 front squats
12:38 conditioning
5kg on gh raise
45 pound back extension
1) 125-135-135-135-135
2a) 210-220-230-230-230 (no straps)
2b) 145
Conditioning: 10:?? (double unders were a mess)
Strength
GH raise: 45#
Rev hyper: 90lb
Conditioning around 14 min Had to start over twice(25)100,75(40)50, but did all du’s UB went through the motions on this today.
Finished 65th up from 170’s a year ago, started following early December.
Thanks for the program.
1) 225 for all
2a) 285, 305, 305, 315
2b) 225 for all- just didn’t have a lot of drive out of the bottom today
Conditioning
10:52
Strength
completed
Still keeping my quad dominance over Rudy….315×2 pause squats from Monday
Casual quad dominance.
You’re so funny. And you an Rudy’s little quad battle is like the perfect CrossFit Meathead dick measuring contest. I almost don’t want to wip out my quad monsters on you guys becuase it would end all the fun!
BB Gymnastics
5 x 2 Clean & Jerk
225
235
245
255
255
Good reps. No fails. Minimal rest b/w reps, probably over 90 sec between sets. Mark and I were lifting on the same bar.
Clean Pulls
365 x 4 x 3
1 1/4 Front Squats
225 x 2
245 x 2
255 x 2
255 x 2
Conditioning
10:15
All doubles UB first shot, Burpees decent pace in round one then dropped off a bit. Mainly lost my time on the GHD. Even 15 reps per round on that thing feels like my quads are going to rip.
Strength
GH Raises
35# plate behind head x 3 x 10
Subbed Good Mornings
95# x 3 x 15
Yes! I felt the same way with my quads on the GHD!
BBG:
1) 110,110,115,115,125
2a)165
2b) 135 (never done these and harder than expected! i hope my quads are tired from thrusters fri, sun and tuesday)
Cond:
11.32 – love dubs (all UB), buck furpees!!!
Strength:
never done ghr and last week did GM’s instead of hypers. today did both bodyweight to get technique. since we dont have a hyper machine i will probably rotate band and GM’s for those.
A: 176, 181, 186, 191, 198 (all felt good, jerks were awesome, finally have a shallow dip and tons of pop)
B1: 220, 262, 262, X
B2: 155, 185, 205 (sketchy), X
+
Metcon – 22:58
+
GHD/Back Extensions – 10/15 x 3 (hammies burning)
M/F/S: 1/1/1
*Note: workout took me a while because I literally felt like I was having a heart attack after the double unders each round… Don’t know if anyone has had this before but I was totally gassed, couldn’t breathe properly, and had an extremely sharp pain in my chest
Team Hybrid Athletics
Northeast Individual #128
Crossfit Experience 3 months
Outlaw 1 month
BB Gymnastics:
1) 225-225-235-245-245
(C&J Felt awesome today. I’ve honestly never been more comfortable and confident with C&J since following outlaw)
2a) 275-285-285-285
2b) 225-230-235-235
Conditioning:
10:08 (with 15# weight vest)
All dubs UB. Felt good today. Had alot in the tank and was able to push hard the whole time. Even had to wait for my buddy for about 20 seconds to get off the GHD.
Strength:
1a) Done with 10# plate
1b) Backwards on GHD with to small bands for resistance.
M/F/S – 2/2/2 Been following for about 3 weeks. Love it. Seeing huge gains already. Missed regionals by only a couple spots (North west). Next year.
1) 210, 225, 230, 235, 240
2) 295 for all
3) 275 for all
Conditioning
11:39 DUs all UB, burpees were killer today
Strength
check
Central East! CrossFitCHF team qualified! All the guys train Outlaw (4). I started yesterday and the other girls are joining Monday! Loving the programming π
Outlaws taking over the world! Great work everyone!
Proud to represent Team Outlaw at Regionals this year! (I personally finished 61st by only a few points…)
1) 205, 205, 215, 225, 235 (felt awesome)
2) 245, 265, 295, 305
3) 205, 235, 255, 275 (hard!)
(did this separately becuae I had or bar only)
Conditioning – 11:30 (no GHD. Subbed 25 ABmat sit ups. All DUs unbroken, burpees killed me!)
No GHD or reverse hyper. May add it to Fridays work
Dave Bonanni
Northeast Region
#33 in the open
1) 155, 155, 155, 165, 175 – solid across the board
2a) 205, 225, 225, 235
2b) 155, 165, 165, 165 – not really sure how high to go on these, havent tested FS max in ages
Conditioning – 13:03 30lb weighted situps instead of ghd, managed the 100’s unbroken, f’d up the 75’s twice around 30 reps in and missed the 50 by 11 reps
Box was testing PC 1RM’s today and pr’d mine @215
Clean and Split Jerk – 190, 190, 195, 200, 200
Clean Pulls – 275
Front Squat – 225
Conditioning – 11:48
Qualified 4th, (really third, but 4th because of the messed up scoring system) in 60 + Masters. Just found your website.
Central East Region
My daughter and I both qualified.
Katelyn Haynes…..17th and myselft, Jennifer Haynes, 42nd.
Awesome job mother daughter duo!
very cool. congrats!
1) 221, 231, 241, 251, 256
2a) 309, 329, 329, 340
2b) 243, 253, 253, 263 – should have started heavier on these
Conditioning – 12:12
Got DUs on first set each round. Burpees were S.L.O.W.
Strength
GH Raises – still have to break them up and not weighted, my body weight is plenty.
Hypers done
1) 165×2, 190×3
2a) 255×2, 275×2
2b) 185, 205, 223×2
Conditioning- 8:49
GH raises- 11,11,22
Hypers-100
1) 150, 155, 160, 165, 170
2a) 190
2b) 165
Conditioning 11:18 Rxd and Unbroken (Damn you burpees)
Strength, completed.
Group 1 Work: 6 consecutive (lame, I know), 3’s unbroken on out…
We didn’t qualify as individuals, but did as a team.
Two of us follow from SouthWest Region, Team CrossFit Broadway.
I placed 21st in the NE Region, dropping from 14th last year and tying last year’s score on the thruster/pull-up ladder. Unfortunately, my husband introduced me to Outlaw programming only last week and I’m afraid it’s too little too late. I’m considering not going to regionals at all this year as an individual or as part of the Albany team, which placed 8th. I’m discouraged by my lack of progress over the last year and shocked by how hard the workouts have been the past week.
My husband says it’s 2 months off and that following the OW will get me ready to at least make a good practice run as an individual for next year. MUs, Pull-ups, and HSPUs are weaknesses now.
200+ posts – quite a compliment, Coach!
1.) 165, 170, 175, 180, 185
2.a) 205, 215, 220, 225
2.b) 215 (nagging groin issue)
Met-Con:
20:21
I am about the only one on this site that didn’t qualify – 91st overall in Master’s Men (50-54).
I would love to hear from any other Master’s men or women who are Old-laws like me.
The Team from CrossFit 7Mile in the Cayman Islands will be taking the Outlaw Spirit to our Regional! Fuck Yeah!
I really would love to see the final number of the individuals/teams that qualified for regionals.
BB Gymnastics
1) 5X2 Clean (full squat) & Jerk (split) @ 110/110/115/120/125#
http://youtu.be/HuCubIsfWJw
2a) 4X3 Clean Pulls @ 145#
First time doing clean pulls in a structured way and not just screwing around wondering if I wanted to do them or not. I know these are gonna make me better… wish I could get some feedback on how I’m doing with them though: http://youtu.be/FTioHXwiTlU)
2b) 4X2 1&1/4 Front Squats @ 115# these were kinda awful today. haha.
Conditioning
For time:
100 UB Double-Unders (sucess)
30 Burpees
15 GHD Situps
75 UB Double-Unders (failed at 41, restarted and got 75 UB)
30 Burpees
15 GHD Situps
50 UB Double-Unders (UB)
30 Burpees
15 GHD Situps
16:08
Burpees just felt like total butt today. I was unforgivably slow on them.
No strength today. Want to see how doing pull for the first time impacts my body.
Decided to work MUs:
2/2/2/2/3
oops… didn’t mean for that to be embedded. my bad.
and it didn’t even show the jerk… or the second c&j. fail.
South Central
1. 175/175/180/185/190
2a. 235 all the way through
2b. 225 all the way
Conditioning. 12.56
Strength. done
Group 1. 10, then 3’s the rest of the way.
1) 185-185-195-195-205
2a) 275
2b) 225-225-245-245
Conditioning 13:45
Strength: Done
2/3/3
Team CF Bellevue 4th in NorthWest 55th worldwide started Outlaw this week
71st Canada East
following for just over a month
Central East.
Katelyn Haynes
17th individually
Been following since November 21, 2011
MY BAD ASS 42 Year old mother also qualified as an individual (42nd) in the Central East…AWESOME! She’s been following since beginning/mid December 2011
Finished conditioning tonight in 20:12 or something of that nature. Fuck Burpees. I did all of the double unders without missing one time, so happy with that. I just hate burpees. With a passion. Looking forward to resting after both workouts today.
Teaching on a Military base today and tomorrow. short lunch so only got the lifting done. Will do conditioning tomorrow.
1.) 120-125
2a.) 175
2b.) 125
Nothing in the tank, I’m shocked how long it is taking my body to recover from jetlag/travel. Can’t seem to get back on my sleep schedule, only sleeping 3-4 hours. Hoping to be back to normal in a week.
Hey guys. I think Nadia hopes her reoccurring subtle hints will help you figure out that she works for HQ, but just in case you’ve missed it, I’ll help her out…
This ^^ is Nadia. She works for HQ.
Was wondering when somone would catch that….
What is your point ATD?
BB
1) CJ/ 225,235,235,235,235
2a) Cl Pull/ 325,325,325,325
2b) FS/ 255,255,265,275 Felt weird at the beginning and felt better as the weight got heavier
Conditioning: No time had to teach class, doing it tomorrow
BBGym
1) 185 throughout. i suck at jerking after a clean. out of a rack i can put sooo much more weight up
2a) 275
2b) 235
conditioning 28:39 did not do DUs unbroken. fuck you
completed ham string curls (dont know what else to call it) and a southern engineerd reverse hyper
5×2 @ 215
4×3 cl pull 275,275,295,315
4×2 1-1/4 fr squat 225,205,205,205
Conditioning =12:39rx
Stoked that I hit each du set unbroken one shot!
North Central- Team CrossFit Progression-16th in Region.
Majority of the team has been following Outlaw since January
BBGymnastics
1)210-220(Just did cleans having shoulder issues with Jerks. Stopped after this)
2a)225-275-295-305
2b)225-230-235-240
Conditioning
12:12 (I blame my rope for getting tangled each time! 100 was UB, 75s hit 55 then 63 then finally 75 on third try.. 50s hit 25 then 50 second try)
Midline
1a)20-35-40
1b)20-20-20
3/5/5
1) 225-255 last set
2a) 225-235
2b) 315 all sets
Conditioning
10:43, du ub first shot
I know you said dont do the group portion if it’s not my group, but I really wanted to since I have not done muscle ups, besides 12.4, in 8 months prior… so I did it, UB set of 7 with 3 completed emom for 4 mins
mid line done, GHR with 25#
sub’d good mornings with 135#
1) 80, 82.5×4
2a) 100, 110, 112.5×2
2b) 80, 82.5, 85, 87.5
Conditioning – 11:02 – no trips on double unders, ghds were the slowest part for me.
Sttrength – Done
Strength from yesterday
165, 185
Conditioning: 15:50
GH raises- bodyweight
Reverse Hypers- done
So after reading the comments and seeing some of the other times i dont feel soo bad about my time during conditioning. Missed once 70 in on set of 100, 75 was UB, as was 50. Felt like ass during burpees and GHD was slow
1) 85kg, 90kg, 90kg, 95kg, 95kg – These felt very good. 95kg is a PR for a double
2a) 110kg, 120kg, 120kg, 120kg – Still getting the hang of these. Don’t have straps so my hook grip was hurting a fair bit
2b) 130kg for all sets – These are very tough. Love them!
Conditioning
16:30. Double Unders not unbroken (I’d still be going right now trying to finish the first set of 100). This felt horrible – In a good way.
Limited time as usual so I had to cut it short there.
Can’t wait for the rest day tomorrow!
Oh yeh, I was nowhere near qualifying (I was something like 800th in my region, ha) but I’m following from Auckland, New Zealand. Loving the programming – Thanks Rudy!
1) 210, 225×4
2a) 295×4
2b) 235×4
Conditioning: 12:20
No time for strength.
CrossFit Cambridge Team out of Canada East. 6 of us following, gotta get 2 more on board.
BB Gymnastics
1) 5X2 Clean (full squat) & Jerk (split) @ 75% = 64kg
2a) 4X3 Clean Pulls β @ 130kg
2b) 4X2 1&1/4 Front Squats β @ 80kg
Conditioning
For time:
100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps
Time= 15:30
Broke once on set of 100 D/Us then unbroken for remainder
5 minutes to complete:
1 set ME UB Muscle-Ups = 7 reps (Hips fried from GHDs)
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.
1) 155
2a) 225
2b) 185
Conditioning
Did home Gym’s WOD (3 rounds of run 400, 10 pull-ups, 7 HPC @135#) I have been following this site since January and wanted to see where I fell out with the people from my gym – I had the fastest time of the day by over 2 minutes.
Solid programming Rudy and thanks to Jake Neubauer for showing me the “Way”
Mid-line:
Done, sub’d good mornings
2/3/2
BB Gymnastics:
1) 160. Kept these light. Did like 120 KB swings in a 15 min amrap yesterday as part of the usual class since I couldn’t make open gym and my hamstrings felt super slow.
2a) 235
2b) 185. These should have been 225+ but my core/upper back felt shot. Had done 225 last week and they went up easy.
Conditioning: 14:20. Pretty turrible. Only set of UB DU was the 50. Kept moving on the burpees, straight set in rnd 1, then 10s, then had to do 5s to keep pace.
Did some GH raises and reverse hypers. Gym just got the GHD so a set of 20 is a long way off for this guy…
44 yr old male – training for Masters next year
1. 145,155,155,160
2a) 245, 265, 265, 265,
2b) 175, 185, 195, 195
Conditioning – Do not have DUs yet so I subbed 3×1 singles, Do not have a GHD so I subbed v-ups.
16:52
Strength – didn’t do. Ran out of time
——————————————————————————–
There are two of us that didn’t qualify as individuals, but did as a team…don’t know if you count those.
Two out of the South West, CrossFit Broadway.
BB Gymnastics:
1) 235#, 235#, 255#, 265#, 265#
2a) 335# for all sets, I need to invest in some straps. Tried Heavier but the bar was slipping in my hands on the 2nd pull.
2b) 275#,295#,295#,295#,295#
Strength: Completed
Will do Conditioning Later.
Conditioning:
11:34
Very fun workout, quad burner.
CrossFit South County(Laguna Hills,CA) crew over here in the So Cal Region. Love the programming and trying to follow as much as we can, definitely the strength/O-Lift work. Our team also qualified, 13th.
Taylor Yaffee- 15th(So Cal Region)
Paul Gregrow- 48th (So Cal Region)
Kris Ullibarri- (Team)
Richard Truong- (Team)
Thank you Outlaw and Rudy!
Larry Silber
from NW region
Masters Division 50-54
came in 21st in the open not going to the games this year.
2010 finished 4th at the games and 2011 finished 2nd in 50-54 division.
burpees killed me.
Time to start training for next year
1st day on the outlaw site
5×2 – 155-165-175-175-175# C&J
4×3 – 175-225-236-245 clean pulls
4×2- 155-166-175-186 FS
ran out of time on conditioning finished through 2nd set of GHDs
M-F-S
3-7-6
thanks for making the programming available!
1) 160lb for all sets
2a) 235lb for all sets
2b) 165lb for all sets
Conditioning= 11:29
No reverse hyper. Any good MOD for these if I don’t have a hyper machine? And what do you do for mobility/flexibility work?
SW Montana/N. Nevada
Hatch 10.1
Cond- 11:41
Lost alot of time on GHd and last set of burpees all doubles UB
Midline- done
8/8/8 -revenge of last nights shiner bock binge
1)165
2a)245
2b)185
Did different conditioning.
Still beat up from camp. I’m too old and have drank way too much beer to HTFU now.
Ingrid Hurley, 9th in Masters. Following since Feb. More consistently now. Her Fran time dropped by almost a minute too.
Our team, Gardens CrossFit, qualified for regionals in the Southeast. However, I did not individually this year. We all follow your programming for the most part. Looking forward to the team WODs! Two of us qualified as individuals and they will be posting…
BBG:
Snatches – singles: 155, 165, 175, 185, 190
Conditioning – 12:02
Strength – check
Group 1 Extra:
13, 3, 3, 3, 3
1. 105
2a. 2@135, 2@ 145
2b. 2@135, 2@145
Conditioning 14:30
Kept thinking when I wanted to rest during burpees….. “you wouldn’t stop if Rudy was standing in front of you”
On affiliate team at Crossfit Takeover. We are 11th in the Mid-atlantic. Three others on the team follow in various consistency
c&j: 185
pulls: 225-245-265-265
conditioning: 11:01
GH raise: all at 45
Good morning: 65-75-75
Just did strength, time and body said no conditioning.
C+J @ 165 FOrm is improving but not consistent on the jerk. Still not dropping enough. Clean is ehhh.
Pulls @ 215 and 225
Front squats 185, 205, 215, 225. Very different
BB Gymnastics
1) 1×2 @ 190#, 1×2 @ 195#, 1×2 @ 200#, 1×2 @ 205#, 1×2 @ 210#
2a) 1×3 @ 255#, 1×3 @ 265#, 1×3 @ 270#, 1×3 @ 275#
2b) 4×2 @ 205#
Conditioning
11:21 – Only 1 GHD so I had to sub Ab-Mat Sit-ups – All Double Unders Unbroken
Strength
1a) 3×10 @ Bodyweight
1b) 3×15 @ 70#
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% β rest 90 sec.
185, 195, 195, 205, 205
2a) 4X3 Clean Pulls β heavy, rest 60 sec.
275#
2b) 4X2 1&1/4 Front Squats β heavy, rest 60 sec. VIDEO DEMO
275#
Conditioning
For time:
100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps
Finished in 12:40. Did the DUs as normal DUs, not UB DUs.
Strength
1a) 3X10 Weighted GH Raise β heavy, rest 45 sec.
10# behind head…brutal
1b) 3X15 Reverse Hypers β medium, rest 45 sec.
Subbed Good Mornings…also brutal
2/6/4
MFS 3,6,4
BB 5.2 C&J 168 then 4 @ 180 missed 2 reps
4×3 clean pulls 260 no straps
4X2 1 & 1/4 fs 225 never done them so this is a start
Conditioning 22:00
I hope that there are other slow people doing this and just not posting. If not I will catch you big dogs soon enough.
First time posting.
Rudy thanks for all the hard work.
1. 195 205 215 215 215
2a. 255 265 275 275 275
2b. 205 215 225 225 225
metcon: 11:23
BBG:
1) 170
2a) 285
b) 205
Conditioning: 11:05. Didn’t miss a single double under. Burpees were paced and the GHDs felt incredibly sluggish.
Strength:
1a) 70
b) 100
Extra: 10 unbroken in the first minute. 3 ub the next four minutes.
C&J up to 215–felt good
Pulls–275
Squat–205
Conditioning–17:03
I need to get tougher with burpees, a good sweat.
Kevin Kirsch and Perrin Behr
Mid Atlantic
Going as team members for Crossfit 215
Been following for about 5 weeks, just not posting
Team Gardens CrossFit is following! South East Regional, 18th place.
MDP:
1)228,245,260
2a) 315
2b) 225
Metcon: 24:40
1a) 35
1b) BW
Day 3
C&J x 2 – 155, 155, 155, 160, 160
Clean Pull – 4×3 – 245
1-1/4 FS – 185, 185, 195, 195
Weight Good Mornings 3×10 – 185
Thats all I had in me. Did do the met con
1) 155 every set (form is getting better, but not perfect)
2a) 245 for pulls
2b) 165 (first time doing movement, go higher next time)
3) 16:48
140 x2, 150×2, 160×1
245 pulls
185
10:23
scaled 30,20,10 burpees
no jump rope. just jumped in place
not sure if you, rudy, thought this would acually happen but u have a certified acsm member following u. just got my acsm HFS cert. today,