I’ve been meaning to post this for the better part of a week, but you guys keep doing such ridiculous stuff that I keep having to put it off. Luckily, today wrought zero world records, and everyone has grown tired of Jay Rhodes PRing on everything. So tonight you get boring old me and the Outlaw Assistant Head Coach in Charge of Drooling: Deacon, coaching up the CF Central competitive exercise team. This video features 3 things which will make any video amazing: 1) Deacon. 2) Three full-grown American beards. 3) Slow motion weightlifting. You’re welcome.
This weekend, at Outlaw homebase 1a, we’re hosting a nice little gathering of some of the baddest exercisers in the world—aka the Outlaw 2012 Games Training Camp. Guess fucking what? We’re going to let all of you play along at home, and go head-to-head with Akinwale 2.0, BP, T, and “The Original Outlaw” Jason Hoggan, amongst others. (I’ll give you the next 16 seconds to go clean yourself up). I’ll be posting the WODs for each day the night before, and will be tweeting (I fucking hate myself for saying that) the results live on The Outlaw Way twitter. Yep, it’s just like Regionals, except you can all win because there’s no judges!!!
No, there won’t be a leaderboard, and I’m not even promising to stick to the WODs I post, but you guys can at least have some fun playing the home version of the “what if” game. We will be doing at least 2 WODs on Sunday, so, if you want to play along the entire weekend, you should probably try not to drink yourself unconscious Saturday night. I will also try to post the approximate time we’ll be performing the WODs, so if you literally HAVE NO LIFE love training, you can sit around the gym all day, and WOD at the exact moment (give or take 14 hours) that BP is sweating in Virginia (or more than likely drinking a sugar-free vanilla latte). To make it feel even more like a douche-y “THROWDOWN”, I’ll be giving each WOD a name so you can tell all your friends you beat Elisabeth Akinwale on “The Fear Denominator” because your Box Jumps are amazing (I’m sure they’ll be wet with excitement).
Anyhoo, should be a fun weekend. I get to coach some of the worlds fittest humans, and you guys get to take ice baths all by yourselves. Remember: Strong is the New Snarky.
WOD 120608 – Games Camp Day 1:
BB Gymnastics
*5PM EST
“The Only Time You Have to Take Your Shirt Off is After the Exam”
Take as long as you’d like to establish a 1RM Snatch, then 1RM Clean & Jerk.
Notes: We’ll be having a 2-3 hour lifting session beginning Friday around 5pm. We’ll work on technique on the lifts, and will work up to some heavy singles. You may take as long as you’d like and take as many attempts as you’d like, but when it’s just not going up – stop. Please make sure to Snatch first, then Clean & Jerk.
Conditioning
“BP Made up a WOD That None of You Can Do”
*7PM EST
For time:
7 Bear Complex @ 185/120#
50′ HS Walk
5 Bear Complex @ 205/135#
50′ HS Walk
3 Bear Complex @ 225/150#
50′ HS Walk
Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 20 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.
BP u suck at making up wods.
And here I thought I might make up Amanda at some point this weekend. Ha… ha ha… oh boy.
I’m a day behind, so this will be my Sat. And I can do the BP WOD, but I’m sure 2.0 will snatch more than me.
Traveling back to Chicago in mid July from Fargo, North Dakota and looking for a place that follows The Outlaw Way. Going to be south towards Orland Park but willing to drive for the program. Suggestions? Thanks.
BP Bear Complex
29.14 RX with 2 Burpee Penalties
Amanda
6.19 RX
is there a place in Fargo that follows outlaw? Gonna be there for a couple days in July
BP inventing workouts = retarded. Do we get extra points for doing it blindfolded?
It’s freaking ON!!
been an outlaw for a week now …not going back to HQ but… and i say but i would like to do crossfit for HOPE / tomorrows Camp work out …oh geeeez going to be a long day 🙂
Terrible Idea. Good luck becoming a statistic.
Love the workout…but fuck me that is a lot of rules on the barbell portion alone…Did you or BP make up the rules??…because if BP did, I feel it is unfairly biased rules to the BB portion, and there should be a penalty for dropping on the HS walk as well (You know to even things out (Read: Fuck me even harder))….fuck I wish I had that cross-out thing the cool kids have.
For all the future questions on that fuck-load of rules here are my comments:
1. Squat clean it…if you don’t typically do that, you should fucking work on it because power clean + front squat is slow and inefficient as shit in a workout like this.
2. Jerk it….Push Jerk if you’re stronger/have better skillz, Split Jerk if not…push pressing is inefficient and you will likely die on the 225 set if you do the first 12 (24 if you do it from the back too) as PP. (Unless you’re D-Rob)
3. Use the top of the back rack to rest, then Rack Jerk and go straight through the next portion of the complex (Front Rack -> Ground -> Squat Clean, then set to Jerk, Bring it down carefully to your back).
Don’t take a 20 burpee penalty. HTFU (aka dont put your hands on the bar until you are ready to hit 7/5/3)
And yes…225 is over your max, yes you should scale. (165/185/205 or 145/165/185, don’t be stupid, figure it out)
No you shouldn’t do Hope AND this weekends workouts. (Looks like theyre going to straight fuck you up)
Lastly — PR and give your Fuck Yea on the Oly Shit! I need my 225/300, both have been tempting me!
A word of caution on the bear
Complex WOD, if you do not have the meat on your traps equal to that of it’s inventor (99% of the CrossFit population) please be careful when bringing the barbell from overhead to a back rack. Your C8 is a lovely vertebra and should remain that way. If you are uncomfortable with dropping the bar to the back rack (smaller ladies inparticular) and have jerk boxes I suggest you use them. Rudy will probably get pissed at me but I’m pretty sure I’m going to use them for this WOD. Better safe than sorry.
There, that was my disclaimer and now I will be better able to sleep tonight having said it!
Smart move!
“smaller ladies inparticular”……I knew you missed me already! 😉
I miss you too little lady!
I’m glad someone 10 times more bad ass than me said it. My C8 is still sore catching snatch balances. And yes I’ll cock punch myself for admitting it
Amen! I actually broke my spinus process of dropping a bar on it. Better safe.
Thank you!!
I scaled for that reason. Still got a kick ass workout!
Snatch 135 Sort of a PR. I have Power Snatched 145, full snatch 125, this was a power snatch/OHS combo at 135. Either way 135 OHS PR.
Clean & Jerk 165 (not a pr)
No time for bear complex today
Is there any appropriate scaling for us uncoordinated fucks who can’t handstand walk? Working out solo in the gym so I can’t have someone hold my legs, I could walk sideways along the wall, or attempt to just do a free-form handstand (they typically don’t end well) or wall-walks or just HSPU. Thoughts?
https://www.google.com/search?q=handstand+walk+substitiution&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a#hl=en&client=firefox-a&hs=1cf&pwst=1&rls=org.mozilla:en-US:official&sa=X&ei=9_vRT-XJHuGM2gXo74iuDw&ved=0CAgQvwUoAQ&q=handstand+walk+substitution&spell=1&bav=on.2,or.r_gc.r_pw.r_cp.r_qf.,cf.osb&fp=4523f02c23746519&biw=1680&bih=887 — Shoulder touches, or wall-walks. Google is your friend.
Yeah, that’s what i ended up going with. Didn’t know if there was an official outlaw sub. I consider Outlaws to be smarter than google.
No one is above the google.
“BP Made up a WOD That None of You Can Do”
For time:
7 Bear Complex @ 80kg
50′ HS Walk
5 Bear Complex @ 90g
50′ HS Walk
3 Bear Complex @ 100kg
50′ HS Walk
33:18
Broke down the bear complexes 4 + 3, 2 + 2 + 1 and 2 + 1. Much needed HS walking practice, but I still majorly lacking at it.
MFS = 354 before, 266 after
Thanks for trying to kill me BP
dont hate on the french vanilla!
Bear event rxd
19:29
So basically add 300 burpees…got it!
If BP has 5 dollars and you have 5 dollars, BP has more money than you.
Even BP’s treehouses have finished basements.
Dolphins pay to swim with him.
on another note, what do i look like, Optimus Fuckin Prime? That’s definitely going to have to be scaled haha
Classic! haha Optimus Fuckin Prime!
Chris, LMAO! I’ve only met BP once but from then on, I answer my phone “BP’s friend, Nate speaking!”
Snatch to 155
Clean&jerk 220
WOD scaled
7 bear 135
10 HSPU
5 bear 155
10 HSPU
3 bear 185
10 HSPU
14:54
looking forward to this one.
Question on snatch form: in the debate about banging your hips vs brushing them against the bar, i have managed to catch my balls on the way up with the bar a few times on heavier loads. no, i dont snatch naked, and yes i am new to snatching – but not new to cleaning and have never had this problem on cleans.
the result is im psychologically f’ed now. It’s completely screwed up my mental stability on this lift. i wear compression shorts, so i must be doing something wrong – is this a symptom of hips being too low, knees too far out?
please help me save my future children.
Without seeing anything I’d say your grip is too narrow and/or your second pull is too early. My advise would be to go to californiastrength.com and look at technique vids. Awesome stuff from guys who do this more than we do.
The problem is that your balls are too big
Your grip is too narrow
how bout just tucking them away brother?
What do I get when I beat BP? 😉
He better watch out for EA on this one.
If anyone has a shot, you or Jay
Haha, I wish I had a shot. It’s only bc of his quad dominance though.
Can we have a WOD called “Destromination”?????
80Kg for 2 singles
90Kg for 3 singles
60Kg/70Kg/80Kg
22:11 – 1 drop on round 2, 10 burpees done.
Walks in mainly 2-4ft increments.
MFS – 784
145 Snatch
215 Clean + Jerk
135/145/155
60 burpees
15:58
M/F/S – 4/8/6
Woops, left out that I did 30 (facing wall) wall runs in place of the 50′ handstand walk
Its official I need steroids…. Just saying
No PR
75-90-105 on WOD time 16:44
😛
Oh dropped bar once did 20 burpee penalty.
For a handstand walk sub, I’m thinking of doing 50 handstand push up kick ups….
Strength
Snatch- 165
C&J-225, 245(f-jerk)
Snatch 205
C & J 245
“BP Was Fucking Right”
Finished 1st 2 rds scaling to no penalties and called it a day. Puss in Oly Shoes.
I seem to remember us having many laughs at an athlete prigramming something stupid…oh wait here it is:
http://beastmodaldomains.com/2012/02/15/sac-town-throwdown-and-the-eleet-roadkill-wod/
Except this isn’t a stupid workout…
Being honest with yourself and knowing that you can’t complete it Rx, but doing it anyway, that is where the stupid part comes in.
Snatch 135#
C&J 185#
Bear Complex 31:26 95,115,135 w/ 50ft wall walks.
Snatch -130. 5# PR. 1st snatch PR in 16 months. For real.
Didn’t do C&J or conditioning
MFS -5/1/1
Snatch up to 215#
Clean and Jerk up to 275# (cleaned 285#, missed jerk)
M/F/S
1/2/6
No Strength
11:38RX
Appropriate name for this wod….
20:39 w/ 40 burpees
Did six clean and jerks @150 instead of the 3 reps of bear. Did singles and did not do burpee penalty for the 150# reps. My shoulders hate me when I go to my back with heavier weight. 135# doesn’t bother me anymore so that is a plus.
New candidate for hardest WOD of all time.
PR snatch: 190
PR clean: 240
Fuck Yeah!
Conditioning: 30:??
Scaled the loads to 145-165-185 (no burpee penalties…should I have gone heavier? It certainly wasn’t easy)
Finished the HS walks in 14, 12, and 13 attempts. Fairly pleased with these as I was able to have several sets where I actually felt like I was in control rather than just falling and moving my hands. Just need to do it more consistently.
I realize this isn’t a crazy snatch number, but it was a PR and a “fuck yes” for me. Thought I’d share it. http://youtu.be/kQQ-ozj5XHk?hd=1
That video was a HUGE help.
Snatch – 210lbs PR (Party)
C&J – 265lbs
Good luck with the BB all you psychopath’s that try it.
Snatch – 80kg PB
C&J – 105kg
Conditioning – scaled to 50kg, 60kg, 70kg – 10:27
http://www.youtube.com/watch?v=aWtOKh5RzJk&list=UUUQx258mk25xS9IT5oSxcqw&index=1&feature=plcp – not on the same level as you lot but its been a goal of mine to snatch my BW thank you Outlaw!
Snatch 185lbs
C&J- 230lbs
Scaled Bear Complex
165lbs
185lbs
205lbs
5 Burpee Penalties
Time-44:15
anybody found the video that Rudy is talking about in that video above? he mentions a video with BP doing the snatch ladder in regionals w/a bunch of slow-mo shots that was on the CF mainsite a couple days ago.
Not seeing it, maybe I’m a dumbass. If that’s the case, link me and call me a dumbass. Drywall should be all over this one.
Dear Dumbass,
It’s the WOD demo video from the day the snatch ladder was the main site WOD.
i knew somebody would jump on that opportunity quickly!
for anybody else looking, it’s from May 7th so you might have to look back a little bit.
MONDAY 120507
http://www.crossfit.com/mt-archive2/2012_05.html
BP’s snatch ladder video…
http://media.crossfit.com/cf-video/R2012_WOD5_BrandonPhillips.mov
Today definitely looked like something I’d want to do fresh.
Slayed my Marines this morning with some sprints, burpees, fireman’s carry’s, thrusters and pullups.
Had a long day coordinating a field exercise next week so just didn’t have that umph in the gym.
Worked up to 215 Snatch and 275 CJ and called it there, not conditioning and no PR’s today. Rest up and hopefully back at it tomorrow.
Just for drywall, I would’ve done the conditioning as RX
no conditioning*
280# snatch (5# p.r.)
310# squat clean, missed jerk
Snatch 150 (15# PR)…thanks outlaw way!
Clean&jerk 155 (not PR)
Bear Complex WOD scaled
7 bear 85#
50′ hs walk
5 bear 95#
50′ hs walk
3 bear 105#
50′ hs walk
13:50
M/42/132#/CF Vitality
Comments on Technique appreciated
WOD 120608 – Games Camp Day 1:
BB Gymnastics
*5PM EST
“The Only Time You Have to Take Your Shirt Off is After the Exam”
Take as long as you’d like to establish a 1RM Snatch, then 1RM Clean & Jerk.
Snatch:
1) 94, 2) 134, 3) 154, 4) 164 (solid), 5) 179 (failed in the hole), 6) 179 (f), 7) 179(f), 8) 179 (f, soooo damn close–getting underneath it every time, just losing balance), 9) 179 (f), 10) 179 PR!!!!
Clean and Jerk:
1) 155, 2) 184 (a little sloppy), 3) 204 (f), 4) 204 (slight press out), 5) 214 (failed on clean), 6) 214 (f), 7) 214(f).
Conditioning
“BP Made up a WOD That None of You Can Do”
*7PM EST
For time:
7 Bear Complex @ 120#
50′ HS Walk
5 Bear Complex @ 135#
50′ HS Walk
3 Bear Complex @ 155#
50′ HS Walk
12.05
Mariana: 50#, 65#, 80# and 100ft. Bear crawl: 8.30
Snatch 240 pounds!!
: ) 9LB PR for this kid right here!!!
Was feeling straight beat up all morning, and this came out of know where.
Conditioning- BP Mr 28″ quad WOD , fuckShitFuck 2012
32:00 RX
Snatch 105#
Clean 205#
Snatch 220, CJ 253
Finished metcon, no idea of my time, fuck.
Snatch – 155
Conditioning
145-165-175
+ 120 burpees
~29:00
I was so relieved to be done I forgot to look at the clock
Snatch 155#
CJ 200#
135#
50s HS
135#
50s HS
155#
50s HS
1 bar drop
18:35
was going for 135 155 185, had to do 135 135 155
destroyed my elbows after amanda earlier this week
Only 140# power snatch but I was doing just volume and technique. some analysis would be appreciated. I feel pretty solid on it. Just want to know what anyone thinks?
[youtube http://www.youtube.com/watch?v=c7Ho5BjDeUo&w=420&h=315%5D
20lb snatch PR in a month and a half.
BBG:
1) 95-135-155-175-185(PR)-195(F)-195(F). Coaches fixed my high hip start which closed my hip and increased power
2) 135-185-205-225(PR)-235(F) not near deep enough in split and super slow dip.
Conditioning:
1) 155-175-195.
19:32. Penalty @4 on x2 and @2 on x3. HS walks max 8′.
Snatch: 195 20lbs under PR. Wrist injury preventing solid catch.
C&J: 255 10lb PR
Snatch: 95kg, 100ff, 102.5f
Clean and Jerk: 115, 120, 125, 128.5 PR!!!
Been a long time since I PR’d the ol clean and jerk. Stoked as shit right now.
Made up Amanda. Wanted to do BP’s WOD cause I think I actually could but I haven’t done Amanda in so long.
13hr day teaching & coaching
No time for anything today.
Will be snatching and doing BP’s fuck you WOD tomorrow morning.
Me too.
Snatch 182
Clean and jerk 260
Conditioning 16:20
(scaled 135/155/175)
1) 205. -10 off of PR
It was a sexy ass rep though
2) 240 -25 off PR
BP’s workout.
26:30 with 165/185/205
Hardest workout I’ve done. A lot of procrastinating.
Kevin, you’re a beast.
2/4/4
Humbled…
20:51 – after the first rd it all just went to shit.
2 Burpee penalties. Just didn’t have it, lost my marbles tonight.
Im sorry I missed that.
+1
ready to rock this tomorrow morning first thing
Snatch: 175 lbs
C&J: 215 lbs
BP wins: 95/115/135, 10:46
Just started following. Nice to meet you all
Snatch – 245
CNJ – 305
Conditioning 19:3? 1 burpee penalty RX
snatch 208 pr 5#
clean/jerk 250 pr10#
cond: 22:00…..scaled a bunch of stuff
conditioning 23:40
Snatch – 170 lbs (PR), 175 (PR) – Fuck yeah.
Didn’t do c&j or conditioning.
Snatch PRed at 205 which was fucking sweet and missed 215 7 fucking times!!!!
Then cleaded up to 245 and just felt beat up no where near pr. Gonna do the conditioning tomorrow
here’s a better video of 280# snatch, don’t know why the other one was so blurry, i thought the camera wasn’t on for this one but i found it… kinda freaky that the clock read 11:11, i always seem to glance at it when it is that time..
CFG Data:
SP: Snatch worked up to 75kg, form broke down so I backed off and hammered form. CJ: 110 (tie PR); then Cleaned 120 (PR)
No time for conditioning so we just quickly worked some handstand walks
Caleb: Snatch 120kg; CJ 150; handstand walks.
Adam: snatch 85; cj 100; handstand walks
205 s
245 cj
12:56 (1 Penalty)
Following since Dec. Thanks Rudy.
Snatch 145 5# PR
C&J 190 5# PR
From last week:
Squat 345
DL 405
SP 135
(All PR’s since starting outlaw)
conditioning. 23:15 Rx had to do 40 burpees. Some loooong breaks in there
Snatch: 175# (tied PR), failed on 185#
C&J: 225# (10# under PR)
WOD: 20:11 But I just used 165# straight across, and I suck at hand stand walking.
Snatch: 180lbs (tie PR)
C&J: 230lbs (5lb PR)
Conditioning: 17:04; 145, 165, 185.
Snatch: 87.5 Kg
C&J: 110 kg
Conditioning
Bear complex = Crazy
60kg, 60kg, 70kg
forgot to stop my clock because I took so long.
Snatch: 150 (10#PR)
C&J: 210
Conditioning: 26:30 (including 60 burpees): 145, 165, 185
snatch: 145
C&J: 185
Bear complex from hell: who knows how long, it was awhile
135 – 145 – 160
3/5/6
BB Gymnastics
Snatch- 190# no Prs
C&J 235-245-255-265
Clean no jerk-280 PR
Cond: 17:08
135-155-185
120 burpees
5/2/3
BBG-
Snatch – 185 (all time PR is 195 done twice in my life – one of those at regionals but now it just escapes me)
Clean and Jerk – 245 (just did 255 the other day, today I power cleaned it once, squat cleaned it twice and failed on all 3 jerks)
Conditioning – 40:23
The only thing I didnt do was the burpee penalties, and there would have been a lot of them for me. Oh well.
First day back off the back injury
Snatch – 195
C&J – 270 (Done after the conditioning)
Both 20lbs under my PRs, felt weak after the ~7 days off
Conditioning — RX: 22.13 – HS walk felt surprisingly good, bar felt very heavy – devastating for sure. Kevin’s time on this is simply not right.
Snatch 65 kg/clean and jerk 78 kg (today at a Danish weightlifting competition)
Snatch – 215, multiple fails at 225 and 230. Previous PR is 225.
Said eff the BP wod and did a partner WOD consisting of some other stuff i won’t bore you with. 9:45
bbg
snatch 225 cj 290
1RM Snatch 165
1RM Clean and Jerk 205
Conditioning: 22:46 (135, 150, 165)
1RM Snatch 185 PR
1RM C&J 225 (weight no problem but having trouble letting weight roll onto finger tips with hook grip? PR is 245
Conditioning (Bear Complex)
14:00 (155, 175, 195) forgot handstand walk this workout made me a little delirious
Sn 205 pr finally, I’ve been after this for a while missed 210×3
Next time
C&J 255, 260 f on j x 2
Pr also
Snatch – 175#
C&J – 225#
“Hardest WOD ever”
24:38
Scaled 135/155/185
60 Burpees