We will have information on access to the Regionals Strategy Page by Monday night. PLEASE do not email us for access to the page, trust me, there’s nothing there yet.
I can only assume this was in reference to our arrival in Manchester.
Darian Barnett is 18yo and he weighs 175#, on Saturday he jerked 345#. Kevin Simons is a monster, on Saturday he jerked 365#.
Extra Work Schedule 120423-120429
Monday: No extra work, no Team WOD.
Tuesday: Group 3, Group 4, & Group 5 extra work, 4 member Team WOD.
Wednesday: Group 2, Group 3, Group 4 extra work, no team WOD.
Thursday: Off.
Friday: Group 5 extra work, 4 member Team WOD.
Saturday: Group 3 & Group 4 extra work, no team WOD.
Sunday: Off.
WOD 120423:
BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X2 T&G Snatch (any style) @ 75% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 85% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%
Notes: 40 seconds rest should be taken after the final set of snatches @ 75% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 85 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.
Conditioning
4 rounds for total reps of:
45 sec. ME Muscle-Ups
15 sec. Rest
45 sec. ME 5 Front Squats + 3 Push Jerks @ 135/95#
15 sec. Rest
Notes: The goal is to perform the FS+PJ unbroken for each 45 sec. round. Resting in the rack is recommended if necessary.
Midline
10 minute AMRAP of alternating BB TGUs @ 95/65#
Just double checking, is there 40s rest between sets at 75%
Rested on Saturday.
Sunday I did the snatch ladder with my team and PR’d by 20# at 215#!!!
Then did the DB snatch WOD w/team and we killed it!!!
Monday will throw up a Jerk just to see where im at, and then get back on track w/ training schedule.
Barefoot?!? Holy shit.
Awesome lifts!
had a vasectomy 5 days ago, i hope my guts dont fall outta my balls tomorrow.
Whoa TMI!
How delightfully and necessarily graphic.
That’s how I feel with every Outlaw workout.
Hey Jason I own Hill Country CrossFit we r just outside of San Antonio. If u come in early and need a place to lift or just get some movements in, your more than welcome to come out.
Morning outlaw peoples (outlawites?)
Long time stalker/follower first time poster – (exciting times eh!)
BB gymnastics weights; 62.5kg, 71kg (missed the first two behind) and 78.5kg (173.1 lbs)
Conditioning; 50 reps (3+8, 3+11, 2+11 and 2+10)
Midline: 0 reps. I stood one but lost it on the way down. the rest of the time was spent pinned under a bar.
MFS = 6/4/4
(I was on the training camp in Manchester over the weekend so thats todays excuse – I’ll think of another one tomorrow…)
Basically the midline was like sexy time after a night out – you spend feckin ages trying to get it up and then when you finally do you can’t get the bloody thing down!
Nice one!
What is it with the guys talking about their packages today? They must be as excited for Regionals as I am! Seriously though, I’m going to start making incessant jokes about my snatch if it continues…
Back from a weeks army excersise. Did the 12min PR jerk from two days ago as the first part of todays training. Got a 7.5kg PR at 127.5kg. So i have now PR´d my jerk with 12.5kg within 9 days. Awesome!
1) 67.5kg
2) Done
3) 77.5 kg
4) Done
5) 85kg fail x 3
My snatch i really not working well at the moment. Kind of frustrating, since my strength has really gone up.
Conditioning:
1st rd: 9MU + 16 reps
2nd rd: 6MU + 13 reps
3rd rd: 5 MU+ 13 reps
4th rd: 4 MU+ 11 reps
= 77 reps
Much harder than i anticipated!
I’m back. The one thing I cannot believe didn’t make Rudy’s Euro shit list was the terrible food service. Like everywhere. Take the worst service you’ve ever had at a restaurant in the states; that’s standard in Dublin and London.
take it personal
I dine and dashed that shit.
BB Gymnastics/Conditioning
1) 4×2 @ 105#
2) Slow, but did get 10 or so UB
3) 125#
4) Crap I still suck @ DUs
5) 135#
Conditioning
63 reps
8+14 / 6+8 / 5+10 / 4+8
Midline
I’ll attempt later, gotta get to work (I see disaster in my near future)
1.115 2.UB 3.130 4.UB 5.145
Conditioning – 68 (9/13, 5/11, 4/11, 3/12)
Strength/conditioning:
1) 100
2) Done (UB)
3) 110
4) done
5) 125 on 3rd attempt. Tied 1RM
Conditioning:
0 MU, 24
0 MU, 21
0 MU, 19
0 MU, 18
Midline:
Started with 65#. Didn’t happen. Dropped down to 45# – lost count, maybe 8.
Goddamn you guys made those look easy. Nice work. I look like a cripple getting tazered at 150.
1.150
2.done
3.170
4.done
5.190
conditioning
5mu, 1 round
5mu, 1 round
3mu, 1 round
3mu, 1 round
midline -doing later
BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X2 T&G Snatch (any style) @ 75% – 65kg (1 Squat Snatch + 1 Power Snatch)
2) 50 Double-Unders – Unbroken
3) 1 Snatch @ 85% – 74.5kg
4) 50 Double-Unders – Unbroken
5) 1 Snatch @ 95% – 83.5kg
Conditioning
4 rounds for total reps of:
45 sec. ME Muscle-Ups
15 sec. Rest
45 sec. ME 5 Front Squats + 3 Push Jerks @ 60kg
15 sec. Rest
Muscle ups- 8/7/5/6 reps
Barbell Complex Rounds completed- 1,1,1+ 1 Front Squat
Midline
5 minute AMRAP of alternating BB TGUs @ 30kg (Ran out of time as there was a class starting)
B.B. Gymnastics:
1) 110#
3) 125#
5) 135#
Conditioning:
Muscle-ups-8, 7, 5, 5.
Midline:
17 TGU @ 65#
Starting my second week with Outlaw programming. I love this stuff!!! Exposing a lot of weaknesses!
1) @ 125lb
2) done
3) @145lb
4) done
5) @ 155lb (missed twice here, nailed the 3rd attempt)
Conditioning
7 Mu + 8 reps
4 Mu + 8 reps
5 MU + 8 reps
4 MU + 8 reps
TGU= 16 reps @ 95lb
A great way to start the week 🙂
Back after 3 weeks with a swollen knee. Feels good now.
1.95#
2.done
3.115#
4. done
5.115#
Just learned a MU and felt pretty good to do 5 UB. PR for me. They are coming easier now that I know how to do them.
5MU, 1 rd
5MU, 1 rd
4MU, 1 rd
3MU, 1 rd
Midline tonight.
Snatch Complex
1) @ 160
2) unbroken
3) @ 185
4) unbroken
5) @ 205
M/F/S
1/1/1
Best day of training in a while. All reps were smooth and fast with no misses.
BB
1)145
2)ugly
3)165
4)ugly
5185 (2 attempts)
Stupid to try Double unders in olympic lifting shoes, normally 50 should have been easy
Conditioning
9MU/1 round + 3 FS
7MU/1 round
6/1
6/1
Midline
12 reps but only went up not back down. Could
Now could someone please clarify the TGU standard? Is it up or up and down?
Up and down
BB-
1) 165
2) UB
3) 185
4) UB
5) 205
Cond-
8+13
6+11
5+8 (skin over pisiform tore super deep)
5+13
69 total
Midline- 14 reps, felt super shaky
4/4/4
bbg
1)170
2)ub
3)190 1st attempt
4)ub
5)215 fail x 3
conditioning
5/12, 3/9, 4/16, 2/15-66 total reps
midline
21 total tgu w/ 53kb
BB –
155
185
195
Conditioning –
11 + 13
8 + 10
7 + 13
7 + 12
First day on right after outlaw training camp in Manchester. Epic times!!
Big thanks to Rudy and Laura for coming out!!
Snatches
4×2 @ 75kg
Missed one on set 3
85kg got it 2nd attempt.
95kg -missed all attempts
Missed 2nd attempt behind. Was interesting this cause 2 weeks ago that was my old PB 🙂
Mu + bar complex
5+16
3+16
2+16
2+16
Total = 76 reps
Fun day 🙂
1. 155
2. done
3. 175
4. done
5. f f 185
conditioning (this was tough)
mu – 8 4 3 3 = 18
fs & pj – 21 14 14 13 = 62
total reps – 80
BB gymnastics
touch and go reps @ 75kg
single @ 85kg
single @ 95kg
conditioning
6 + 12
4 + 11
2 + 11
4 + 13
total = 63
midline
0 reps @ 40kg BB in 8 minutes then 4 reps @ 32kg kb in 2 minutes
mfs = 346
Strength/conditioning:
1) 165
2) unbroken
3) 185
4) unbroken
5) 210 – caught in my toes a bit but recovered well.
Conditioning:
9 MU, 16
7 MU, 16
5 MU, 14
4 MU, 13
Midline:
Did 95# with right arm x 3, used 75# for left arm x 3
M/F/S – 2/2/4 (left wrist was bothering me today)
ATD- yes I did… Again
ha! lazy bum!
Strength/conditioning:
1) 160
2) done
3) 185#
4) done
5) 205#
Conditioning:
12 mu, 21
7mu, 16
6mu, 16
4mu, 14
TGU: 10
Did cleans instead of snatch
Hit 225×4…255×1…275×1…295×1
50xDU UB after each set
Mu/fs+pj
10/24
7/18
6/18
6/16
Mu..29 (pissed one away from 30!)
Bob complex…76
Total=105
1)150
3)175
5)190 failedx3- hit it after i recovered
conditioning
11/16
6/11
6/12
5/12
feel like i could have gotten more on the BB, my wrist was killing me on the push jerks making it hard to re rack for the front squats. I took it from the floor(not sure if we were supposed to use a rack or not). think 11 muscleups unbroken is a PR but it set me up for failure later in the workout.
4×2 Snatch @ 140
50 UB DU
Snatch @ 160 missed first attempt, made second
50 UB DU
Snatch @ 175 missed first, made second
-Dissapointed with misses, but glad I was successful on both second attempts
Conditioning
1: 9MU, 14 reps FS/PJ
2: 7, 14
3: 5, 13
4: 5, 13
Total 80 reps
– 4 MU short of my goal of 30
– FS/PJ complex got much harder than expected
Midline
– spent 2 min working on 95# BB got 2 on right arm, 0 on left
– 10 min @ 75# BB: 8 with right arm, 5 with left
Obviously weak here, definitely a shoulder stability issue
1/2/2
First time following outlaw..
110lbs 4×2 (1 power,1 full)
50 dubs
125lbs
50dubs
135lbs
conditioning – 42 reps
4/8-3/8-1/8-2/8
Midline
12 attempts 10 successful @ 75lbs
loved it!
150, 160( meant to do 170, but I am an idiot), and 190 for Snatches.
Conditioning: 2 Muscle-ups each round, and just one set of the 5+3 complex each round. Bad wrist made me rack the weight between the front squats and push jerks and slowed me down big time. I know, big wimp, whatever.
155
Done
175
Done
195
Did today’s mainsite WOD
25 muscle-ups
29 clean and jerks
Weight – 219
BB Gymnastics
1) used 125, 145, 165 (missed 1 rep at 125)
Conditioning
1) Subbed 2 pull-ups then 2 dips for 1 MU
PU/dip – 3, 3, 3, 2 (sets)
FS/PJ – 11, 8, 11, 10
2) Diane (used 1 abmat) – 15:45 (terrible @ HSPU’s)
Core – 5 min AMRAP TGU’s @ 50# – 5 each arm
and 30 GHD sit-ups
Long way to go…
BB
1 4×2 140#
2 50 du 45ub
3 1 snatch 160#
4 50du 25ub and 25 ub
5 1 snatch 175# missed the first 2 attempts
Cond.
85
1st 10MU 2
2nd 7MU 1+3
3rd 7MU 1+4
4th 8MU 1+5
no midline
BBG:
1) 160# – two sets with squat snatch, two with power snatch
2) 50 DU
3) 185#
4) 50 DU
5) 205 Fx3
REST 3 mins
Snatch – 205, 215 PR!, 225F
Conditioning:
R1 – 11/18
R2 – 7/16
R3 – 5/12
R4 – 5/11
Felt weak on the barbell. The rest time was nothing. Clock got screwed up on rd 2 so i had to estimate time. Dropped the bar on rds 3 and 4. I was mentally effed at that point.
Single arm barbell snatch 5×2 each arm – 65,85,95,105,105
First post. Shoulder surgery 12/1/11. Still have to modify. Worked up to a 50# snatch, all du. Ring rows 56, fr sq 49. Tgu only 5 min a rap with 10# kb. Sucks to have to modify but feels good to put weight on shoulder.
BB gymnastics
1) 135
2)50 DU’s
3) 150
4) 50 DU’s
5) 165
conditioning
70 reps
midline
only 2 reps at 95.
2/3/3
1) 120
2) done
3) 140
4) done
5) 160-5# squat snatch pr!
Conditioning- 10/15, 5/13, 4/14, 3/13
Midline- not even close
BBG
1)182.5
2) UB
3) 215
4) UB
5) 235 FUCK YEAH!!!!
Pull has felt good lately so I did 100%, and FTW!!!!
Conditioning
Rd 1) 8 MU + 16
2) 6 MU + 16
3) 5 MU + 16
4) 4) MU + 16
Had some extra time on the first 2 rds and should have kept going but I pussed out and took the extra rest.
Midline
7 Total – 5L/2R
Fuck these were hard, they got easier with the right arm but left arm sucked.
1.135
2.UB
3.155
4.UB
5.175
Since Snatches felt the best they ever have, decided to put on 195 and try. hit it for a 10# PR- that is up 20# in a little over a week.
Conditioning-
3+13
3+13
2+13
3+13
Total-63
First time doing muscle ups in over two months and was happy to be able to string together 3 MU’s in a row.
Midline- Never done TGU’s with a BB before so I worked up to 75# in 10 minutes just working on form and technique. I do not think I could have done a 95# BB yet.
BB Gymnastics
185# x 4 x 2 T&G
missed the second one on the 3rd set. Hands are sore, from all the barbell and t2b yesterday, just tougher to hang on.
50 DU complete
215# nailed it first try
50 DU complete
230# Stuck it, had to walk it out a tad coming up and lost it forward about 75% up. Had a fundamentals class going on in front of me, so I’m thinking I would have stayed with it.
Tried it again, lost it behind.
Decent, wasn’t feeling particularly good on the snatch today.
Conditioning
MU – 13,6,3,4 (ring slipped out on me in the third set on the first rep….scared me a little, didn’t get the first rep in until 25 sec)
BB Complex – 19,16,16,16
Total reps – 26/67 = 93
Going 45 seconds straight on the first MU put me in a bit of a hole to crawl out of. Could have hit 10 and been a lot fresher for the next sets
TGU
Had about 20 people in a class….literally zero space.
Did 8 reps with a 32kg KB and shut er down
MFS
4/4/4
1. 4×2 113
2.50 DU (not UB)
3. 128
4. 50 DU (34 +16)
5. 143 (no misses, snatch felt good!)
Conditioning: (The right side of my back has been locking up the last few days and is now swollen. I decided to stop after 2nd rd of squats and jerks. I’m going to have to lay off it for a couple days to get it back to 100%)
4 + 16 (4 UB MU’s, New PR!!)
2 + 16
1 + 0
2 + 0
Midline: 6 total reps (3 each arm)
Been following since January. 5 months on, figure I should start posting now that I own 3 pairs of Outlaw WOD shorts.
Personal Stats: 35 y/o male, 176 lbs, 5’9″
BB Gymnastics/Conditioning:
1. 115 (lbs)
2. DU
3. 120
4. DU
5. 125
Snatches all power, still relatively new to lift and still working on fundamental technique. DUs need a ton of work.
Conditioning (subbed C2B for MU on account of not having a muscle up and not having access to rings high enough to work on them):
15/13
10/12
12/12
9/8 (caved mentally and dropped bar after 3rd push jerk w/ 10 sec remaining)
Midline:
Skipped TGUs and worked on handstand holds and DUs for 10 mins
1)T&G at 95#
2) 15 burpees instead…achilles is acting up
3)85% at 110#
4) 15 Burpees
5) 95% 120#
Conditioning-
45 seconds MU -3/3/4/5
(figured out how to string them together on the 3rd round !)
45 seonds FS rx weight– 17/15/16/17
(going on my toes at all is aggrivating it at this point….pj’s are a no)
80 reps.
no midline.
1)120
3)135
5)150 Power snatched, on 1st attempt I know I can get 170+ now!
conditioning
8/16
4/13
4/13
4/13
Midline – Turkish get ups complete
1) 165 (did one power and one full each one)
2) UB
3) 185 (power)
4) UB
5) 205 (power, PR)(went for 215 and missed it)
Conditioning –
5/22
4/21
3/17
1/17
Totals –
MU – 13
BB – 77
Reps – 90
No TGU, worked DB snatch w/ 100#, felt pretty easy
Missed all the 1rm Oly stuff, so I need to hit that soon to re-adjust my numbers after this last cycles.
1. 145
2. 160
3. 175
Conditioning:
8/16
3/16
2/10
1/10
Finally started raising the rings to competition standard, grabbing them when they are still isn’t an issue but I realized what a pain in the dick it is when they’re flopping around when you break.
Midline: ate shit
BBG complete
50 done
165 no miss
50 done
185 no miss
Snatches are feeling better today I was a little tight though so I reverted back a little to catching it in a power snatch then riding down but the torso was tall so no issue receiving it.
Conditioning
Mu-11,5,6,6
Fs+pj-18,14,13,16
First time trying a workout with no false grip… My hands are tender but it’s nice not worrying bout losing the false grip.
BBG:
170 x 4
190
215 – one failed attempt
Conditioning:
9/19
6/16
6/16
5/13
3/4/5
Based off of 205.
No fails on snatch. 95% (195) went up so smooth, decided to give 215 a shot. Close but no cigar.
DU’s felt great. Only one trip up.
Condit. MU’s done L and strict(low rings)
MU 5 3 2 2
BB. 16 15 15 11
No TGU
1/2/2
BBJ
145-165-185
Conditioning
MU 5-3-2-3
BB 16-16-16-15
3/4/6
4×2 165
190 1st attempt
210 3 misses
conditioning
9/19
5/16
4/16
3/17
total 89
7/12. 4/10. 3/8. 3/12= 59 reps.
Didn’t do the rest.
1: 175
2: UB
3: 195
4: UB
5: 210 missed first 2 attempts
Extra 215, 220 F
3×3 back squats 335,345,355PR
3xME HSPU 15,14,14 I suck!!!!! It doesn’t matter how much I practice them. Anyone have some input on this Im 6’1″ with a Shitty “Dianne” of 7:05
Conditioning: I completely under estimated this WOD I died!!!
9/21
4/15
4/13
4/14
Total: 84
1. 135
2-5. 155. 175
Conditioning
75 reps
Worked on tgu with 95#
1) 130
2) Un-broken
3) 145
4) 25,25
5) 165 (2 attempts) thats actually my 1rm but not for long
Conditioning
80 reps
I hit 10 muscle ups in the first 45 seconds then the rest sucked
TGU- 11 reps @ not 95lbs
3/3/3
BB Gymnastics/Conditioning
1) 4X2 T&G Snatch (any style) @ 75% – rest 40 sec…125#
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 85% – rest 20 sec…140#
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%…155#
Conditioning
MUs…10, 7, 4, 5
FS/PJ…2, 1+2, 1+3, 1+5….felt terrible on these
BBG/Conditioning
1) 147#
2) missed three times
3) 165#
4) missed four times
5) 185#
Conditioning:
60 total reps
Midline
couldn’t do the 95#. Dropped down to 2p kb.
1/1/1
Snatch – got 240 on my 3rd attempt just over time. Fuck. This has been super shitty lately.
Conditioning
11/24, 7/20, 4/16, 4/18 = 26/78 = 104 total
Damn you, BP. Had to get me by 1.
Snatch 1)95 2)110 3)120 (2 and 3 were power snatched to overhead squat. 1 was squat snatched)
Double unders took a whole I kept tripping up
Muscle-up: 5, 5, 4, 3
Front squat/jerk complex: 12,11,11,12
14 TGU 30# dumbbell
Snatches: 115, 130, 150
conditioning: 10/11, 5/13, 4/13, 3/13 = 71
MFS: 1/2/2
Bbg 125, 145, 160, all good to go.
Conditioning got 9/2, 7/1+2, 5/1+2, 3/1
Set clock to 10:00 Tried 95, Fl, 45 R&L, 65 R&L, 85 Fl, 70 R&Lx3. Done and done.
snatches: 195, 225,255. No misses!
conditioning: mu-7,4,3,3
barbell- 2, 1+5,1+5, 1+5
midline: scaled to 75lb k-bell… almost broke my wrist playing with barbell TGU last year, so I am in no hurry to try them again.
good on all 81kg sets
hit 85%
missed 95%
mu 9 6 5 5
bb 16 8 8 8
BBG:
80,95,105
Cond.:
MU (purple,1in band)/ FS+PJ
3,12
2,11
2,11
2,12
Skip bb tgu
BB Gymnastics/Conditioning
1) 4X2 T&G Snatch: @ 175#, completed 7/8 reps
2) 50 Double-Unders –unbroken
3) 1 Snatch @ 85% – @ 205#, first try
4) 50 Double-Unders – unbroken
5) 1 Snatch: @ 225#, first try
Conditioning
Muscle ups: 8-4-4-3
FS+PS: 17-17-16-15
Midline: 4 total reps with 1 dropped barbell that I lost 3/4 of the way up. done at 95#
forgot to mention: T&G snatches done in a squat snatch. I wanted to work on stringing together heavyish squat snatches.
also forgot to add up the total reps: conditioning = 84 reps.
BBG: 1) 140# – completed 2) completed unbroken 3) 155# – completed (with 1 miss) 4) completed unbroken 5) 175# – completed
Conditioning: Muscle ups – 8/7/5/5 front squat + push jerk complex – 1/1/1/1+6 reps
Midline: 7 reps at 75# (just had nothing left in the shoulders for 95#)
1) 105#/120#/135#……..9:40rx
2) 135#…….4/3/2/2
1)4×2 140#
50x DU UB
1x 160#
50 UB
1x 180 missed 1st, made 2nd PSN rested :60
did 180# again to make a squat sn feet too wide :60 rest
did 180# again kept feet closer but still probably a little too wide
I really need to work on the foot width more.
Conditioning:
MU 8,5,4,3 =20 * all seated as the highest bar in the place is 8 ft high
FS+PJ 15,13,11,12=51
Total =71
TGU
tried 95# on both sides… negative Ghostrider I tried both sides and found out that gravity works the same way on left as it does the right.
did 9 x 75# in the remaining time
Strecth
Wall extensions
Crow transitions
HUG Hip mobility drill
Sn 4×2 – 130
50 du then 150 sn
50 du then 160 sn. 160 felt easy since I had been struggling with the bar being out in front when over 145…not sure DU 3 at a time had the same desired effect as programmed but they were not there…
Conditioning
Bar MU (jumping) 6,5,4,4
FS Complex 1-1-1-1
Conditioning
5+11 / 4+9 / 4+8 / 3+8
1) 4X2 @ 145#
2) 50 Double-Unders UB
3) 1 Snatch @ 165#
4) 50 Double-Unders UB
5) 1 Snatch @ 185#
Conditioning
Muscle-Ups – 7 – 4(1F) – 3(1F) – 3
FS/PJ – 1+3 – 1+1 – 1 – 1
Midline
3 Total (2R/1L) – Multiple Fails
Not going to regionals so I did 4×1 of hang power snatch/hang squat snatch/snatch balance @ 75% 40 sec. rest. All sets at 140
Cond: Bar MU: 6,6,6,6
FS+PJ: I thought we were only supposed to do one round so I would rest after the 3 PJ
midline: Did two @ 95lb and the weights came crashing down and I was at my work gym so switched to 75lb dbs for remaining time. 10 total reps