The Outlaw Way

In Omnia Paratus

120509

Posted on May 8, 2012 by rudy.nielsen

WOD 120509:

BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second

Strength

1a) 3 X ME Bench Press @ 90% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.

Conditioning

3 rounds for time:

5 Snatch Balances 135/95#

20 Wall Balls 20/14#

30 Double-Unders

20 T2B

30 Double-Unders

Extra 120509:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

Group 4 Conditioning

For time:

30 Back Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
20 Front Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
10 OHS 135/95#
20 Pullups
10 Push Jerks 135/95#

Group 5 Conditioning

3 rounds for time of:

7 Stones to Shoulder @ 150/100# (or as close as possible)
14 C2B Pullups
21 Box Jumps 24″

79 thoughts on “120509”

KW on May 9, 2012 at 12:02 am said:

question on the Snatch off blocks… Is this 85% of our 1rm off blocks we got last week or just 85% of our 1rm snatch?
- I Am The Upsetter on May 9, 2012 at 8:10 am said:
  
  A man without a beard is like a peacock without his feathers…
  
  My guess would be to go off of the 1rm snatch off blocks. Before I knew my 1 rm snatch off blocks, I based my block snatches off of my 1 rm snatch and did just fine. I don’t know how your numbers are, but mine are pretty close ( snatch to sfb). Do what feels best for you.
  
  1 rm snatch: 164 x .85 = 139
  1 rm sfb: 154 x .85 = 130
  
  I’m going in between today: 134#
Talayna Fortunato on May 9, 2012 at 12:06 am said:

Johnny Cash didn’t have a beard. That makes this video a bit ironic. Then again, maybe that’s why he led such a troubled life?!
- larouchew on May 9, 2012 at 12:59 am said:
  
  Or he sang about the lives of bearded men?
Mike E. on May 9, 2012 at 12:49 am said:

My beard tastes like winning.
TrueStory on May 9, 2012 at 6:31 am said:

Giraffes were invented when Chuck Norris uppercutted a horse.
MH on May 9, 2012 at 8:14 am said:

Bearded or not, a Cash classic.

BB Gymnastics:

115#

Strength:

1a) 175# — 3,2,2 (I hate benching)
1b) 36kg kettlebell was the heaviest thing around.

Conditioning:

15.47 (105# snatch balance)

Once again, T2B slowed the whole thing down.
Kasper hansen on May 9, 2012 at 9:33 am said:

1) 75kg All sets

Strength
1a) No BP
1b) 40 kg, No heavier DB. Really easy

Conditioning:
9:58

Felt good today. Might squezze ind some extra work later.

2/4/4
clspig25 on May 9, 2012 at 10:21 am said:

CrossFit 7 Mile team…. Destroying everything…. Gonna take the Latin America Regional… Congrats to all the Outlaw winners so far …. and those that compete this weekend!
Jocilyn on May 9, 2012 at 10:41 am said:

Snatch 105

BP @85% -105lbs
6/5/4
Rows 70lb KB

Conditioning
15.45
75# Snatch Balance
T2B were way too slow
xfitjarhead on May 9, 2012 at 10:51 am said:

Multiple stress fractures on two metatarsals in my left foot. I think it was from dismounting rings poorly about two weeks ago or so. Pain just got worse and worse Neil testing an X-ray yesterday confirmed my fears. Gonna take a week off then see how well I can follow with a boot on my foot for 4 weeks.
willwalshe on May 9, 2012 at 11:47 am said:

1) 5×2 Snatches at 87.5kg (no blocks)

2) Bench @ 112.5kg: x4,x3,x3 Rows: 24kg,28kg,32kg (never done em before)

3) Shit-canned the metcon at 15:00 with 2.5 rounds done. Fucking tired today, gonna do an ELEET amount of resting tomorrow.
Spencer Arnold on May 9, 2012 at 11:56 am said:

Snatch from blocks: 102kgx2, 102kgx2, 102kgx2, 106kgx2, 110kgx2 WFH (without facial hair)

Bench Press: 102kg: 4,3,4
KB Bent Row: 88lb: 3 sets

Conditioning: 10:04 RX
Zach Brodis on May 9, 2012 at 12:04 pm said:

bbg: snatch off blocks: went off of actual snatch max instead of snatch from blocks max because i have an amazing beard.
215# for 5×2

strength, also powered by my awesome beard
bench press: 325# 3, 3, 3
bent over row: 115# 3×8

conditioning 15:18 rx
MikeB on May 9, 2012 at 1:12 pm said:

Thought I should tell someone I’ve been following Outlaw Way for a couple weeks. I’m already seeing improvement across the board. This is what I needed. Thanks for the free program.

Question: Will neck-beard inrease my strength, or should I trim that junk?

BBG: 115#

STRENGTH: 155# Bench 6,5,5

CONDITIONING: 12:00
- Zach Brodis on May 9, 2012 at 1:37 pm said:
  
  as long as their is a direct line of contact from neck beard to chest hair.
Peter Rankin on May 9, 2012 at 1:34 pm said:

BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – 74kg

Was short on time and missed strength portion

Conditioning

3 rounds for time:

5 Snatch Balances @ 60kg

20 Wall Balls @ 9kg

30 Double-Unders

20 T2B

30 Double-Unders

= 15:11

M= 5 F= 4 S= 3
Dusty W on May 9, 2012 at 1:45 pm said:

BB Gymnastics

115lbs- Easy strength wise, but felt like a newborn calf with my balance

Yesterdays Strength (couldn’t skip a squat day)

1×20 @ 245lbs – Felt fucking great,

Strength

1a) 155,165,175
1b) 80lb DB
Chris M on May 9, 2012 at 2:09 pm said:

BBG – 155
Strength
A)275 bench – 3,3,4.
B)100# DB rows.
Conditioning – 14:01.
Doug.W on May 9, 2012 at 2:14 pm said:

1) 125# all sets (I’ve had better)

1a) 235# 2, 4, 2
1b) 72# KB

Conditioning
15:51 (115# Snatch balance)
T2B were the suck today
Alex on May 9, 2012 at 2:46 pm said:

BBG:
1) 125#

Strength:
1a) 185#-2, 2, 1.
1b) 75#

Conditioning:
22:45
Moschetto on May 9, 2012 at 3:05 pm said:

BBG: 155#
Strength 1a:205# 6, 6, 5
Strength 1b: 1p, 1.5p, 2p
Conditioning: 13:36

MFS:255
jchoggan on May 9, 2012 at 3:20 pm said:

BBG) 195# (had to drop to 185# on the 4th set to get technique right, then back to 195#…)

Strength
1a) 265# – 3, 2, 1
1b) Sub’d ME muscle-ups — 6, 5, 7 (was told to get my elbows in and it helped on the last round)

Conditioning
9:09

M/F/S – 3/5/4 (still sick w/ a chest cold… hacking a lung in between sets was fun)
Nik Szajner on May 9, 2012 at 3:25 pm said:

BBG- 185# for all 5 sets. Plus a set of 2 off the ground.

STRENGTH-

1a) 205 x 9, 6, 6 (most I’ve done at that weight in my life. Schwing!)

1b) 85# DB used for all three sets. No problem.

WOD- 14:55 RX. Snatch Balances were MONEY today

M/F/S – 2/3/2 (FUCK YES! who needs a rest day? give me more!)
- Nik Szajner on May 9, 2012 at 3:42 pm said:
  
  also that’s W/OFH
guillermobujanda on May 9, 2012 at 3:27 pm said:

BB gymnastics
110 kilos (240#) and tore my hand up didn’t finish! And instead of being smart I had a fucking temper tantrum and did strength!
The WOD was 13:48!
HOLIDAY on May 9, 2012 at 3:53 pm said:

Hang Sn @ 185 for all sets. first set was wobbly, last 4 solid and easy
+
BP @ 255: 5, 3, 4
KB row @ 80# (heaviest I had) for 3 sets of 12; not too hard
+
Conditioning @ 9:51

WB sets fell apart. TTBs fell apart even harder.
- Drywall on May 9, 2012 at 5:09 pm said:
  
  Not enough value added today.
  - HOLIDAY on May 9, 2012 at 8:46 pm said:
    
    Lol. I was waiting for it… and it was delivered!
    Adding fucking value daily.
    AFVD
Jason_s on May 9, 2012 at 4:23 pm said:

Just wanted to say there is a group of us at Chicago Elite Fitness who started a program based (in-part) on the Outlaw way back in December. We got such great results we have been following just this site for about a month.

Thanks so much for this fantastic resource!
Devaney on May 9, 2012 at 4:29 pm said:

Hang Sn @ 155 for all sets. missed a couple reps in front of me on the 1st two sets but then all the rest were pretty solid.
+
BP @ 255: 2, 3, 2
KB row @ 80# (heaviest I had) for 3 sets of 12; felt pretty easy.
+
Conditioning @ 13:28
(1st rd 2 sn. bal and then had to sub into ohs- 2nd and 3rd set did front squats (8) @135. everything else was alright except T2B which suck all the time.
Devaney on May 9, 2012 at 4:29 pm said:

**had to sub due to shoulder acting up
Ralph on May 9, 2012 at 4:36 pm said:

BB Gym: kept it light and did power snatch off the blocks instead wanted to save my knee for conditioning.
1)115 for all sets
Strength:
1a)205lb 5,5,4
1b)110lb

Conditioning: Felt good today, it’s probally the two flexarils and one darvocet I took last night.
9:15RX. All reps UB

2/3/7
Brandon on May 9, 2012 at 4:41 pm said:

BB Gymnastics
Snatch from blocks
115# accross all sets, felt good

Strength
1a) Bench @ 275# *2.5, 2, 1 *Almost hit catastrophic failure on first set, had no spotter, and I was pushing up 2nd rep and my foot slipped causing the weight to fall on my chest… I then thought to myself…. hhhmmm gotta either push it back up or roll 275# across my ribs, abs, and other more sensitive areas of my anatomy… NOT HAPPENIN!! So I went beast mode on that shit and got it up.
1b) 80, 90, 90#

Conditioning
13:54
Anders Galaly on May 9, 2012 at 4:44 pm said:

BB Gymnastics:
5×2 Snatch from block @ 85 kg

Strength:
1a) BP @ 112,5 kg – 3-4-3
1b) 45 kg rows

Conditioning:

Unbroken, but walked between exercises and pick the barbell from the ground

9.34

Rested 2 hours

Played around with hang power cleans

Extra work, group 5:

The stone was around 90 kg
Time: 8.32
KW on May 9, 2012 at 4:57 pm said:

BB: not sure what # we were supposed to base this off of. My1RM is 215@85% =185 & 1RM Off Blocks is 185@85% =165
1. (165, 170, 175, 180, 185)*2

Strength:
1a. 210# (4, 3, 4)
1b. 80,85,85

Conditioning:
13:31rx
Troy on May 9, 2012 at 5:17 pm said:

Shoulder therapy
BB gymnastics
85#
Strength
Incline bp 20#
BB row 35#
Conditioning
Snatch balance 45#, WB 14#
Stopped at 2 rounds 9:59 left shoulder needs a rest.
Jay Rhodes on May 9, 2012 at 6:31 pm said:

Snatch

135,155,175,195 – easy

3 RFT
40 double unders
10 Burpee Box Jumps, 24″

2:58
- Shaun Gross on May 9, 2012 at 9:50 pm said:
  
  Good luck this weekend dude!
eibjohn on May 9, 2012 at 7:01 pm said:

RESULTS:
1) @160. Started Squat snatch then PS 3-4-5. Powerful but missed 3 reps from weak lock out

1a) @210 4-3-2
1b) @70 Largest weight we have

Conditioning:
12:50 Using small stuff as rope, too light for DU so had to 2x SU. x1 UB, x2 T2B 12-8, x3 t2b 12-4-5. Hips ha nothing. SB were quick down and light in legs but stabilizing felt tough.
Will D #2 on May 9, 2012 at 7:35 pm said:

BB-
205 for 1 set then dropped to 185 for the rest. Whole movement felt really slow and shaky.

Strength-
275
6-6-5

#88 KB rows put upped reps to 12s because i didnt have anything heavier

Cond-
13:12
Everything was broken up, even the fucking snatch balances were not unbroken. I feel gassed. Looking forward to a rest day.

5/7/6
- Michael Foote on May 11, 2012 at 1:00 am said:
  
  For the Conditioning, did you do Snatch Balances from a rack or the ground?
Matt S. on May 9, 2012 at 7:52 pm said:

snatch: 170#- a lot of failed reps, for some reason my right knee comes inwards and hit the floor…hip mobility?

bench: 240#: 4/4/5
bent over row: 80#

cond.: did ghd instead of t2b in 18 min, good pace for first two rounds and came apart on round 3 in snatch balance….hard movement for me
angelahitch on May 9, 2012 at 7:57 pm said:

Skipped BBG to make up back squat. Will do tomorrow. Posted under yesterdays comments

Strength:
1a) 120# 1,1,1 ( this is/was not my max, not sure what went wrong. Oh well)
1b) 45#

Cond.
17:24. Knew snatch balance would take me time. And really tired.
- angelahitch on May 10, 2012 at 9:03 pm said:
  
  5×2 snatch off blocks@ 85#. too light.
Jason Cox on May 9, 2012 at 8:22 pm said:

BBG: 175#. Been battling a hip pointer and some crazy shit inside my left knee, so basically p-snatched it.

Strength: 1a 225 3,3,3
1b 80#, 80#, 80#

Conditioning: My partner and I have been doing some outlawcrossfit.com wods with the clients – good times. Not sure how we were supposed to score todays – 20:56, 31 pullups.. Took me a long time, didn’t do a bunch of pullups. I think i’m dehydrated.

look at what a whiny bitch i am today. But i do have a beard. You can see it on the update show that came out sunday night. Big beard, turquoise “crossfit elevation” shirt. I tried to sneak the word “outlaw” in but the edited it out. also the part where I just talked about beards.
Harrison Plunkett on May 9, 2012 at 8:35 pm said:

BB Gym:
1) 145 – squat snatches

Strength
1a) 245 – 3,3,3
1b) 85 – 3×8
Michael Miller 2 on May 9, 2012 at 8:58 pm said:

BB Gymnastics
5×2 snatches off blocks-140lb- kept missing at 155(85%)

Bench
1.205×3
2.185×5
3.185×3
Rows@85lb

Metcon-18:10
Tanner Lee on May 9, 2012 at 9:03 pm said:

BB gymnastics
wrist still bothering me so stayed light on the snatches
did 5×3 T&G Snatches @ 135

Strength
Bench @ 205 (no spotter so had to go a bit lighter and couldn’t go all out) 6,5,4
Rows @ 85

Conditioning
10:32
schang7 on May 9, 2012 at 9:28 pm said:

Snatch – at 174#

Strength
Bench – at 215#. 4, 3, 4
Db row – at 110#

Conditioning

12:17
Will Hall on May 9, 2012 at 9:30 pm said:

BB Gymnastics:
205 no misses

strength:
290 6-3-3
taped a kb to the top of a dumbbell. 2 pood plus a 40 roughly 112lbs

metcon: all goats combined into one 17:46 smoked
RobbP on May 9, 2012 at 9:32 pm said:

BB
125# for all

Strength
Bench 225# 5/6/5
DB Row 80# (should go heavier next time)

Conditioning

12:04

*Scaled snatch balance to 90# for first round then went up to 110# for next two
Also couldn’t get on a pull up bar for T2B so did 15 GHD situps
Jeremy Mghenyi on May 9, 2012 at 9:42 pm said:

BB Gymnastics
195#(2-2-2-2-1)

Strength
1a) 205#(8-6-6)
1b) 100#

Conditioning
13:01

Extra Conditioning Group 4
11:35 (UB on Pull Ups, Jerks, OHS)

6/8/3
Drywall on May 9, 2012 at 9:47 pm said:

Ate shit off the blocks per usual.

1a. 245 4-4-4
1b 100#

Conditioning 13:05
- Allison King on May 10, 2012 at 5:48 pm said:
  
  Your website is amazing. Why don’t you post anymore? What is your relationship to Outlaw? Read a few posts from a year ago, they are hilarious and make me feel like its ok to do CrossFit but simultaneously find fault with it. I’d like to use stronger words but am afraid my crossfit boss will read this and fire me;)
Joey V. on May 9, 2012 at 9:56 pm said:

BB gymnastics
1) 150 for all sets
Strength
Cut it out do to time

Conditioning
9:40

2/2/2
Jared Butler on May 9, 2012 at 10:21 pm said:

Wanted to take it a bit easy this week following regionals. Just meandered through the general conditioning.

Conditioning 11:17

4/2/2
Bailey on May 9, 2012 at 10:55 pm said:

165 for first set, terrible form so I dropped down to 155 for last 4 sets. I started to warm up for bench and felt like crap, so I stopped. Came home and did Plyometric pushups (10 reps) and KB one arm row (8 reps, 2 pood) for 4 rounds EMOM. Glad to get this rest day.
Jon Lyon on May 9, 2012 at 11:01 pm said:

BBG
175

Strength
1a) 4-4-4 @ 275
1b) 100

Cond
12:56

3/5/5
Dusty on May 9, 2012 at 11:12 pm said:

Snatch: 190×5 full snatch
couple misses in there

Conditioning 9:30

no time for strength or extra work today
Nick Quintela on May 9, 2012 at 11:23 pm said:

BBG- 157
Strength- 1a. 220- 3/3/3
1b. 100# kb
Cond. 11:44
TJ Miller on May 9, 2012 at 11:58 pm said:

Barbell Gymnastics: 185 lbs- Missed 5/10. It was easy to get overhead, but my shoulders were weak from yesterday. This was my PR off the blocks 2 weeks ago!

Skipped strength due to time.

Conditioning- 13:40
Roby Quintela on May 10, 2012 at 12:14 am said:

BB Gymnastics
167#

Strength
1a) 220# 3/5/4 reps
1b) 97# kb

Conditioning
15:36
buckyr on May 10, 2012 at 2:59 am said:

BBG
155#

Strength
1a) no spotter so I did 3×5@80%(185#) instead
1b) 70#

no conditioning
moballxf on May 10, 2012 at 9:59 am said:

BB Gymnastics: 95#. not off blocks

Conditioning: 12:58 – was gasping at the end for air
extra group 4: 10:15
Viking on May 10, 2012 at 12:21 pm said:

The only thing that would make these guys beards better is if they were red like mine. I may not get called Leonidas but who wouldn’t want to be referred to as a little guy dressed in green. Leprachauns are cool too, right?
splatek on May 10, 2012 at 1:05 pm said:

BBG: 65kg off blocks. Just didn’t have it today.
1a: 90kg (12, 7, 7)
1b: 24kg KB (easy)

Conditioning:
Time: 15:53
Horrible.
coachfms on May 10, 2012 at 3:08 pm said:

This is a rest day for the Outlaw programming but due to my mini vacation last weekend I am a day behind…

WOD 120509:

BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second

1X165(2nd rep failure)-1×165(2nd rep failure)-1×165(2nd rep failure)-1×165(2nd rep failure)-2×165(YES!)

Strength

1a) 3 X ME Bench Press @ 90% – rest 60 sec.

3×255-3×255-3×255

1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.

7×165-7×165-7×165 subbed a bent over row. Didn’t have a dumbbell or kettlebell heavy enough.

Conditioning

3 rounds for time:

10 Front Squats (135)

20 Jump Squats

30 Double-Unders

20 Floor Wipers

30 Double-Unders

18:49 as shown above… changed the movements because my shoulders are SHOT!
Allison King on May 10, 2012 at 5:44 pm said:

Wod-11:35 sucky and gassed out. Not sure what my problem is.

Snatches 5×2 at 60k. Yes, I work in kilos.

Question for Rudy: what is your connection to drywall?
Best Allison King
seancto on May 10, 2012 at 6:46 pm said:

snatch @155
bench: 3,3,3@185
did ring rows

metcon: 11:33 rxd
MB on May 10, 2012 at 7:00 pm said:

BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second. 105#

Strength

1a) 3 X ME Bench Press @ 90% – rest 60 sec.
105 x 10 Reps x 3 sets
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.
35-40-45#

Conditioning

3 rounds for time: 18:30

5 Snatch Balances r1 95# (too heavy for good technique then r2&r3 85# better technique.)

20 Wall Balls 14# to 10 ft

30 Double-Unders

20 T2B

30 Double-Unders
Jash on May 10, 2012 at 10:15 pm said:

1) 175 one fail
Felt fast today!
Now I found out why Monday felt so heavy. Used 85% instead of 75%. I guess my math is as good as my conditioning.

Conditioning
11:48 subbed v up for t2b
2/2/2
ryan sunshine on May 10, 2012 at 11:28 pm said:

9:30 on conditioning
ultimatejake on May 11, 2012 at 4:42 pm said:

Jake Neubauer
snatch (blocks) 185-200#
Bench: 255# 4/3/2
Row: 100#x3x10

Conditioning: 8:14

extra work L8r
natmclain on May 11, 2012 at 4:58 pm said:

BB Gymnastics: 110#- one fail
Conditioning: 12:02, 95#
crabcakesncrossfit on May 14, 2012 at 5:31 pm said:

bbg
1) 190, 190, 190, 190, 190
strength
1a)250-3, 3, 2
1b)88, 88, 88
no time for anything else
Mike on May 14, 2012 at 10:59 pm said:

1) 120#

1a) 205#
1b) 5/5/5

Conditioning:
21:30 @ 120#
D.B.Cooper on May 16, 2012 at 7:11 pm said:

Snatch off blocks
150lbs x 5 x 2

Bench Press / Dumbbell Row
230lbs x 6 x 5 x 4 / 90lbs x 8 x 8 x 8

Did the group 4 conditioning….freaking stopwatch working….
Eli on May 16, 2012 at 8:24 pm said:

1) 125 x 3, 135 x 2 (felt good so bumped up last two sets)
2a) 3,3,3 @ 240#
2b) used 80# DB
Conditioning – 18:25. subbed 115# Snatch Balance, DU sucked today

Comments are closed.

WOD 120509:

Extra 120509:

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79 thoughts on “120509”