120611

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Today begins the first phase of our off-season process. I’ll go into more detail over the next few days, but I wanted everyone to be on the same page and understand exactly where we are.

We’re going to run an entire 4 weeks of nothing but Snatches and Cleans from blocks of differing heights. We won’t perform the full lift until sometime next month. We will also take the total amount of reps on each of the lifts up, because the loading will drop 10-30% depending on how clean your technique is. It would behoove you to build, steal or borrow some blocks immediately. I will be posting instructional videos to help with the process. Many of you are completely new to the lifts or different versions of them, and we’ll try to do what we can to help you understand a few keys to each one.

Yes, we’ll be running a squat cycle starting this week also. I’m going to go back to the original cycle I used last off-season, with the addition of bi-weekly High-Bar work. Also, and I’m incredibly excited about this, we’re going to replace one of our heavy pulling days with a traditional Dynamic Effort Deadlift day, and we’ll be using a fairly easy band setup which everyone should be able to use. This is an opportunity for my inner super-nerd to come out, and be allowed to use all of you as my control group.

That’s all you get for right now. Please don’t pepper the comments with a million questions about the exact details of what we’ll be doing. I’ll be trying to explain everything over the coming weeks, and you’ll just make LGA mad anyway.

Dumb, and some not so dumb, feats of strength from the 2012 Games Training Camp:

1) BP with the most confusing lift in the world.

 

2) The ladies and their big balls (see what I did there).

 

3) Elisabeth’s 185# Snatch.

 

4) BP 185# Log Clean & Jerk.

 

 

WOD 120611:

BB Gymnastics

1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. Demo 1 – Demo 2

Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.

2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.

Conditioning

5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m

NOT for time.

Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.

144 thoughts on “120611”

  1. So incredibly stoked to kick this off.

    One hitch though: for the next two weeks i’ve got military training obligations that will likely keep me a great distance from a barbell. I want to follow this program as closely as possible…what is the recommendation for this situation: start this 4week cycle 2 weeks from now, or jump in when I get back?

    Thanks.

    • I’m in the same boat, prob jus plan on pickin up wherever they are when I get home, be less complicated and plus just missing two weeks. Plus that way it wont screw up everythin else and keep you two weeks behind on subsequent cycles/phases. Just my .02

  3. Really like the sound of the snatches & cleans off the blocks, something I hope our gym builds soon. The games training camp looks ridiculous, be fun reading the updates.

    Sorry I’m late to the party on this one. Tested CrossFit Total yesterday after Hope WOD.
    600lbs Squat
    255lbs Press
    600lbs Deadlift
    All three videos can be found here if interested:
    http://www.facebook.com/pages/NKC-CrossFit/206296449382736?ref=ts

  4. BB Gymnastics
    1) 90kg
    2a) 90kg
    2b) 65kg
    Strength
    1a) 30kg reverse hypers
    1b) 35kg
    Conditioning – did not do.

  5. Even though my lifts are going to be at a 4th grade girls weight, I’m stoked to work some BBG’s. And my quads are still bigger than BP’s, even if he Clean Grip Snatches a Duece.

  6. BBG
    1) 65 1st rep, 75 2nd rep 95 the rest of the way.
    2a)165
    2b)65- Form on this felt really good so I didn’t add any.

    Strength
    1a) body weight + a friend to help get me started in the up direction, only did 2 sets instead of 4.
    1b) 45 pound bar, first time doing TGU’s so I felt like a retard.

    Conditioning
    Didn’t time it but it was quick.

  8. BB Gymnastics:

    1. 2×95, 2×105, 3×115
    2a. 185
    2b. 65

    Strength: Skipped

    Conditioning: Did workout from outlawcrossfit.com

  9. BB Gymnastics
    1) 115(f)-115-125-135-140(1)-140-145(1)
    2a) 115-135-145-145
    2b) 95-115-115-125

    Strength
    1a) Had to scale, couldn’t even do body weight. These seem impossible to me. Apparently I have the weakest hamstrings on the planet.
    2b) 45 lb bar. First time doing TGU with a BB. Lots of room for improvement.

    Conditioning
    9:24

  10. My wife and I are traveling through Italy for the next 2 weeks. Does anyone know of any gyms as the only box shows up in Rome? We’re taking rings and Trying to find any locations (high schools?) to continue the Outlaw Way.

  11. BBG:
    1) 95-105-105-115-120-125-140
    2a) 95-115-125-140
    2b) 95-105-115-125

    Conditioning:
    *Muscle ups unbroken
    *Quick transitions
    *Rows between 1:34/500 and 1:48/500

  12. BBG:

    1) 115# x 5, 125 x 2
    2a) 185
    2B) 55

    Strength

    1) Bodyweight with assistance from hands
    2) 55#

    Metcon
    Done

    M/F/S: 2/1/1

  13. First Day of Neera Cleanse started today, FML.

    BBG:
    With new baby I was pressed for time so I did all this as EMOM.
    1. 155lb * First time ever doing these.
    2a. 225lb
    3a. 155lb

    Strength later tonight.

    Conditioning:
    8:20, all unbroken MU and 1:45-1:48 rows. Enjoyed that one.

  14. I have a question about the snatch work, I had shoulder surgery September 30th 2011 and had all but 30 degrees of my labrum reattached. Because of this I have started split snatching (and thanks to this I snatched 175 8 months post surgery) but cannot full snatch much, so for block snatches; should I drop my split snatch pr and work toward a full snatch, work on my split snatch from the blocks, or do a little of both? Thanks for the help

  16. BBG
    1) 95, 115, 115, 135, 135, 155, 155.
    2a) 155.
    2b) 135.

    Strength
    1a) Body Weight.
    1b) 55.

    Still looking for help on finding a gym in the Chicago area that has a group of Outlaws.

  17. 1.worked up to 125. my resolution for the off season is to try and make everything tight and clean, even if my numbers suck.

    2a 165,165,165,175,175
    2b 95-95-95-105

    1a 25#x4
    1b 45-65-70-80

    cond: 12:34 banded muscleups.

  19. BBG
    1) started with 95# worked up to 120# and was still damn quick.
    2a) 145# all sets
    2b) 95, 100, 105, 110#

    Strength
    1a) 10, 15, 20, 20#
    1b) 45# BB all sets

    Conditioning
    Complete – probably took about 8 – 9:00, felt a little lazy at that pace shoulda went a bit more.

  20. Quick question, can’t find the answer on google or anywhere else, in the drop snatch should the feet start in the jumping position, under the hips, or should they start in the squat position?

    • Since there is no dip drive I’m assuming the feet start in the catch position and do not move during the movement.

  21. BBG
    1) 165, 175, 185, 195, 195, 205, 205, 215 (f) (got greedy)

    1a) 185, 185, 185 (no straps, high pulls were tougher than I thought)
    1b) 155, 165, 165 (3 RM sn bl is 175…interesting…just being more aggressive on this type of movement makes a difference…probably good for 185+ next time)

    Strength
    1a) 25, 25, 25, 25
    1b) Skipped (low on time)

    Conditioning:

    Complete:

    MU: UB, 2/1/1, 1/1/1, 1/1, 1
    Rows: 1:45 avg pace

    Stayed composed throughout

  22. BBG
    1) 185
    2a) 205
    2b) 135

    Strength
    1a) BW + 10
    1b) 65

    Conditioning
    DNF worthy performance … just terrible

    2/2/2

  24. 1) 135*3, 155*2, 165*2
    2a) 135
    2b) 125

    Conditioning: 7:55
    Failed 1 muscle up on the 2 round, not happy about that.

  25. 1) 135 for all sets, 2 misses total.
    2a) 185, 185, 205,205
    2b) 65,85,95,95

    I’ll do the TGU and GH raises tonight

    Conditioning: Subbed 1 Pullup and 1 Ring Dip/ Muscle Up
    8:21

  27. BBG
    1) 75×3,95×2,105,115
    2a) 135×3
    2b) 65,95,95(2)

    Strength
    1a) 1,1,0,0
    1b) None

    Conditioning
    18:09 scaled

  29. BBG:

    95 – 115 – 120 – 125 – 125 – 130 – 135

    2a/2b) 125

    Strength:
    good mornings and stiffed legged DLs

    TGU’s
    35 – 35 – 45 – 35

    Conditioning:
    no time

    • For some reason I thought some one with the name “Optimus freakin prime” would be really strong…apparently I was way wrong. I guess Optimus Prime may not have started out such a badass either.

      • that kind of strength work takes years of work and hardcore-ness, give it time

  30. BBG:

    185 for all sets..missed a few, trying to get under to quick

    2a) 215
    2b) 125

    Will make up 3rd set of lifts

    Completed conditioning

  31. BBG: 95, 125, 145, 165, 165f, 165f, 165
    2a: 215 across
    2b: 95, 95, 115, 125

    Strength: TGU: 95 across
    GHR: unweighted across

    Conditioning: broke up set of 4 into 2 and 2, broke up set of 3 into 2, 1.

  32. BBG:

    1) up to 125#
    2a) 165#
    2b) 85#

    Strength:
    1a) 15#
    1b) 53#

    Conditioning:
    Done, all MU unbroken. Easy pace on rows.

    MFS

    1/2/2

  34. BBG
    1) 135, 145, 155, 160, 165, 170, 175
    2A)245, 245, 245, 245
    2B)165, 185, 205, 225 FAIL ON REP 3
    STRENGTH
    1A)CAMBERED BAR GOOD MORNINGS-75, 125, 145, 165
    1B)45, 55, 65, 75
    COND
    COMPLETE

  35. BBG:
    1) 95×1, 110×6
    2a) 95#
    2b)130#

    Strength:
    1a) Subbed 115# good mornings
    1b) 45#

    Conditioning:
    Skipped

    MFS
    3/2/5

  36. BBG
    1) 50, 55, 60, 62.5, 65, 67.5, 70kg
    2a) 70, 72.5×3
    2b) 60, 62.5×3

    Conditioning
    MU’s unbroken
    Rows sub 1:50 split

    Strength
    1a) red band
    1b) 20kg, 22.5kg

  37. BB Gym
    1)
    60kgx2
    65kgx3

    2a)
    100kg
    2b)
    40kg

    Conditioning
    Practiced normal grip Muscle Ups, I’m getting there.

    Didn’t do the Strength part.

  38. BBG
    1 – 70, 75, 77.5, 80, 82.5, 85, 87.5kg (full PB of 100kg so very happy with these)
    2a – 100, 105, 105, 110kg
    2b – 50, 55, 60, 65kg
    Strength
    1a – set @ BW, 2 sets with a beige and red band
    1b – 3 x 3 @ 30kg
    Conditioning
    Done
    MU all UB except the 4 which came 3+1
    Rows kept 1:39-1:44
    MFS = 232

  39. Focused on doing movements legit and not to much on weights (besides still nosteroids in site)

    Snatch from blocks 65lbsx3 70lbsx4
    High pull 125 lbs
    Drop snatch 45 lbs wow that’s crazy how light I had to go.. Case in point I need to eat more!

    Body weight ghd
    35 lbs bar tgu

    Conditioning slow as duck!

  40. BBG
    205×5 and 210×2
    No Misses

    PB is 235 so not to bad

    Sn Pullx3 @ 185/195/205/215
    Sn Dropx3 @115/125/145/165

    Did T2B instead of TGU
    Wtd GHD bw+7.5lb dbs (absolutely terrible)

    Conditioning
    all unbroken – around 7:30

  42. BBG:
    1) 70#
    2a) 115#
    2b) 70#

    Strength:
    1a) 18#
    1b) 35#

    Conditioning:Done.

  43. 1) 95#x3, 115#x2, 135#x2
    2a) 205#
    2b) 65#x2, 85#x2
    3a) Banded GHD
    3b) 45#
    4) 9:40

  46. 3-3-4
    BBG
    1)75-95-115-125-135-135
    2a)185-185-185-185
    2b)75-95-95-115

    STRENGTH:
    1a)BW-BW-5(ha)-BW
    1b)Bar-bar-bar-bar

    Conditioning:
    1) 10:30. MU went UB, slowest row pace @1:44

  48. BBG
    1) 100#
    2a) 225#
    2b) 65#

    Strength
    1a) 55#
    1b) 25#

    Conditioning
    11:12
    Rows at about 1:45 and muscle ups with false grip in sets of 2

  49. BBG
    1. Up to 155
    2a). 185
    2b). 135
    Strength
    Done

    Conditioning
    Did yesterdays wod

  50. 1) 107 (finally with NO JUMPING!!!)
    2a) 137
    2b) 77

    strength
    1a) 25lbs
    1b) 45lbs

    Conditioning: done

  51. CFG Data:

    SP: I worked up to 66kg. Really hammered technique and did not go up unless form was more or less flawless (according to Caleb).
    Snatch pulls: 100, 110, 120, 125kg
    Drop snatches: 70 across

    Strength: 5kg
    TGU: 15kg, 20kg, 30kg

    Conditioning: Done.

    CALEB: he worked up to like 120 snatch off the blocks
    Snatch pulls were in the 130-140 range
    Drop snatches: 90-100+

    GHR: 0, 5, 10kg
    TGU: 15, 20, 20kg (but he could have gone heavier)

    Conditioning: Done

      • Glissel,
        Is that happening this Sat? I need to talk to Caleb about a time. Having a little one could make it challenging, but I will be down/or see you guys when you train up here. Should be fun/educational for me…

  53. BB Gymnastics
    1. 135, 135, 145, 155 (Fail Rep 2), 155, 165, 175 (Two fails, rested then made one)
    2A. 165, 165, 185, 185
    2B. 95, 115, 130, 140 (Fail Rep 3)

    Strength
    1A. BW, 10, 15, 15
    1B. 45, 45, 55, 55

    Conditioning
    10:37

    Muscle ups UB, 3/1, 2/1, UB, UB
    Row pace ranged from 1:45-1:50

  54. BBG:
    1) 95#
    2a) 125#
    2b)75#

    Strength:
    1a) 10#
    1b) 35#kb (couldn’t quite get 45#bar)

    Cond:
    Used red bands for MU. Still major ring burn/rip from Amanda. Rows between 1:45-1:50.

  55. BBG:
    1) 155lb, 4×165, 2×175
    *No blocks. Did from a hang

    2a) 3×205, 225
    2b) 95, 2×115, 125

    Strength:
    1a) 10, 3×25
    1b) 95, 3×85

    Conditioning:
    Done
    *All mups unbroken. No rest throughout but stayed at a calm, steady pace.

  57. WOD 120611:

    BB Gymnastics

    1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec.  85#

    Notes: 2 foam blocks

    2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
    125#
    2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
    65#

    Strength

    1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec.  – unweighted back extensions subbed
    1b) 4X3 KB TGU – heaviest possible, 3 each arm, rest 60 sec. 18#

    Conditioning

    5 Muscle-Ups
    Row 100m
    4 Muscle-Ups
    Row 200m
    3 Muscle-Ups
    Row 300m
    2 Muscle-Ups
    Row 400m
    1 Muscle-Up
    Row 500m

    NOT for time. – all MU unbroken and row pace about 2:15/500m

  58. Snatch 165# felt good and fast

    Snatch pulls 225#
    Snatch drop. 145#

    Hypers 30#
    TGU 45#

    Conditioning
    10:21 MU really struggled with today

  60. BB Gymnastics
    1. 105lb
    2a. 120lb
    2b. 85lb
    *Is it ok to go up in weight or stick with same lb each set?

    Strength
    1a. BW
    1b. Skipped due to time

    Conditioning
    Done

  61. BB gymnastics
    95-115-125-125-135-145-135

    Snatch pulls
    155-165-165-165

    Snatch drops: 75-75-75-75

    Strength
    GH raises: 10-10-10-25
    TGU: 35-45-55-45

    Conditioning: 12:20

  62. Me: snatch worked up to 185 for the last few sets. Snatch pulls done with 225, drop snatches used 115. I have slow hands.
    Subbed a 1 min Plank hold for the gh raises, Turkish get ups completed with 65. Sucked and failed a few times.
    Conditioning, untimed and I still suck at muscle ups. Rows were between 1:40-1:48.

  63. Rudy, were you in the crowd clapping during the London trip of the bachelorette?

  64. BB Gymastics

    Snatch from hi-block.
    165
    185
    195 O X
    210
    220 X X
    220 O X
    225 O X

    Every fail was there, speed was great. All of them caught briefly but lost behind me. Must be a bar path issue.

    Snatch Hi Pulls
    185 x 4 x 3

    Drop Snatch
    135 x 4 x 3

    Strength
    GH Raises – 35# plate behind head x 4 x 8 (found it easier to “strict” and only to parallel)

    TGU – 55# barbell for all.

    Conditioning
    …..not for “time” but it took me 7:31
    MU all UB except for set of 2…..very humid in the gym. Hands and rings very slippery, slipped through. Went up and slipped again, but caught myself.
    Rowing was harder to breath than it should be- humid weather.

    MFS
    2/2/1

  65. BB:
    1) 65,95,105,115,125,130,130
    2a) 95, 115, 125, 130
    2b) 45, 75, 90, 90

    Strength:
    1) Body weight
    2) Sub 1 pood KB

    Conditioning: Sub w/ 3 pull-up + 2 ring dips per MU. DNF (hand rip).

  66. BB Gymnastics: worked up to 165#
    Snatch pulls: 225
    Drop snatch: 95

    BW GH and Barbell TG

    Conditioning: Rx

  67. BBG
    1) 175, 185, 195, 205(f#2), 205, 215(got them but slow), 215
    2a) 205, 225, 235, 250(a little heavy, form got a little off)
    2b)155, 165, 177, 187(failed first attempt, then got it)

    Strength
    1a) completed w/ no weight. Got better at stopping at parallel and getting back up.
    1b) 50, 65, 75, 80

    Conditioning – felt pretty good.
    MU were all UB, Rows all b/t 1:45-1:47

  68. BBG
    1) 135, 135, 135, 145, 145, 145, 145
    2a) 135, 155, 165, 175
    2b) 45, 65, 85, 95

    Strength
    1a) BW for all 4 (had to use a poor mans GHD with a bench, bumpers, and yoga mats)
    1b) 45, 55, 65 (F2), 55

    Conditioning
    Didn’t have time

  69. block sn: 115#, 125#, 130#, 135#, !40# x 3 (make/fail, make/fail, make/make)
    SN Pull, 185#, 190#, 195#, 205#
    SN balance: 95#, 100#, 110#, 110#
    Conditioning: did not finish

  70. BBG
    1) 70, 80, 80, 80, 82.5, 85, 85
    Missed one behind me on 82.5 and 85. Made up for it. Sitting back on my heels more and I actually missed behind me. Amazing, missing behind is better.
    2a) 80, 80, 80, 80
    2b) 60, 60, 60, 60 Was hard to not do a dip and drive. Had to really concentrate.

    Strength
    1a) 5kg, 5, 10, 10 Gotten waaaay better at these. Used to always do them strict from parallel till I learned Outlaw did it different.
    1b) 32.5kg, 35, 37.5, skipped last. Had to coach real quick.

    Conditioning: 9:05 at a decent pace. All muscle ups UB. Used my gloves and back to false grip… aaaah life is better.

  71. 1) 155
    165
    175 x 4 sets
    185
    Couple fails at 175, reset and redid failed sets
    Here’s 185, second rep was ugly. I got a bad habit of only moving my right foot.

    2a) 185x3x4
    2b) 135x3x4
    Attempted 155 on SD for one set and wasn’t fat enough. I’m so much better at snatch balance.
    1a) body weight off of floor. Slow pushup up.
    1b) 45#

    No boat so no conditioning.
    1/1/1

  72. Snatch off of High Blocks – 155-175-185-195-205F-205F-195

    Snatch Pull – 195 All sets
    Drop Snatch- 95-125-135-145

    Glute Ham – 25lbs
    TGU 45-65-65

    Conditioning – mu 5ub, 3 +1, 2+1, 2ub, 1
    Row under 1:47 pace through out

  73. Worst day ever following this site. I think because there was lots of firsts.

    Snatch off of box- 95. Was way too easy but just never felt right (1st time for this)

    Snatch High Pull – 185
    Drop Snatch – 95

    No GHD so did SLDL – 185
    Turkish getups – Used 53 KB nd tried once with barbell…didnt work. Another first.

    Conditiining – 11:00. Bad month of nutrition and laziness caught up. This was closer to 60%

  74. BBG:
    110# from blocks
    Strength:
    Done
    Conditioning:
    All mu’s unbroken except for the 4’s (2&2). Rowed around 2:05…nice and easy.
    Even though it is not for time I still can’t help but look at the clock. 9:12. Fun wod.

  75. First time snatching from blocks… hence the failed sets.
    95,135,145f,145,155,165f,165

    Highpull- 165, 175, 175
    Drop- 65, 95, 95

    GH-15
    TGU- 55

    Conditioning-8:15

  76. BBG:

    185 for first 6 sets then hit 200 for 7th set

    Strength:
    45 lbs barbell -TGU
    Subbed and did reverse hypers

    Conditioning:

    Done
    Did all muscle ups broke them up though but I did them

  79. 1) 95×3, 115×2, 135×2
    2a) 185×4
    2b) 95×3, 115×2
    3a) BW (Had to improv on tires, major calf cramps)
    3b) 45lbs (first time trying these)

    Conditioning: As Rx’d

  80. Snatch from high blocks-Doubles
    Heavy but Fast
    195
    205
    210
    215
    225
    235 -for one
    245 -for one
    This is 5lbs over my 1 rep max snatch. Do you feel it is normal to hit over 100% when snatching from high blocks? I felt strong as fuck, maybe it was the 4 pieces of cinnamon, raisin toast, smothered in butter I had ate just before : )
    I was stoked.

    Snatch high pulls-
    Started @ 245, then went down to 225 for more speed.
    Drop snatch- got up to 155

    Strength-
    GHR- bodyweight
    TGU- BB

    Conditioning-
    Done unbroken

  81. WOD 120611:

    BB Gymnastics

    1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. 

    1) 95, 2) 115, 2) 125, 3) 135, 4) 135, 5) 135, 6) 135, 7) 135

    2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.

    All sets @ 204

    2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

    1) 95, 2) 105, 3) 115, 4) 115

    Strength

    1a) 4X8 Weighted “Strict” GH Raise

    All sets assisted with band.

    1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.

    1) 55, 2) 55, 3) 65, 4) 70 (failed on last rep, left hand, but got it up after a reset)

    Conditioning

    5 Muscle-Ups
    Row 100m
    4 Muscle-Ups
    Row 200m
    3 Muscle-Ups
    Row 300m
    2 Muscle-Ups
    Row 400m
    1 Muscle-Up
    Row 500m

    MUs unbroken/ 1.50/500m pace

  82. Stephen Leslie
    New to outlaw programming and it has already made a big difference. Just came off 2 months of a back injury and actually came back stronger.

    Height: 5’7″
    weight: 145
    age 22

    Snatch off blocks: 185 on last set
    Snatch high pull: 195
    Snatch drop: 135

    Glute ham deal: 45#
    TGU: 75#

    Conditioning: 8:56 about a 80% pace like you asked for.

    Thanks you for this awesome programming.

  83. BBG:
    1. 95,95,115,115,125,135,135 (High hang; haven’t built blocks yet)
    2. 135,135,155,155
    3. 65, 75, 95, 95

    Strength:
    1. 45, 45, 65, 75 (BB Good Mornings; no GHD)
    2. 45,45,45,45 (Felt like an idiot, but got it done)

    Conditioning:
    Did not do (ran 5k this morning and no access to a rower.)

  84. BBG:
    Snatch from blocks – 155,155,165,165,175,175,185,195F
    Snatch Hi Pulls – 185
    Drop Snatch – 135,155,155,155
    GHR – NW,25,25,25

    No metcon or TGUs.

  85. BBG
    snatch: 95-105-115-125-135-145-155

    snatch high pulls: 205

    drop snatch: 105-115-125-125

    Conditioning: 10 mins.
    went about 80% still need to work on stringing together mu’s better, but their coming along.

  86. A lot of firsts today…

    BB Gymnastics

    1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec.
    115, 115, 115, 115, 135, 135, 135

    2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
    135, 155, 175, 195
    2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
    95, 95, 95, 95

    Conditioning

    Nowhere to do MU, subbed for 2x C2B pullups + Dips
    Completed.

  87. First Post, part of the CrossFit Waco crew.

    BB Gym:
    1. 95-115-135X5
    2a. 225
    2b. 95

    Strength:
    1a. Subbed Reverse Hyper @ 50#
    2b. 45

    Conditioning:
    Done

  88. BB Gymnastics
    1. 95,115,135,145,150(1),150(1),150
    2a. 175,180,185,190
    2b. 115,125,135,140(2)

    Strength
    1a) 25LBS
    1b) 45,55,60

    conditioning
    8:22

  89. 1 – 60kg, 62.5kg, 62.5kg, 65kg, 67.5kg, 67.5kg
    2a – 60kg, 70kg, 80kg, 80kg
    2b – 60kg all sets – Slightly heaved

    1a – 70kg Good mornings (subbed)
    1b – 16kg KB. Skipped the last set

    Conditioning – Skipped

  90. BB Gym:
    1. 105 (worked up from 85#)
    2a. 125
    2b. 75 (worked up from 55#)

    Strength:
    1a. BW except on last (added 10#)
    2b. 35

    Conditioning:
    Done

  91. BBG
    snatches off of blocks: 65-75-85-95 (miss 1)-95-105

    Snatch highpull 185
    drop snatch 65-75-85-90

    no strength or conditioning

  92. 1) Not sure what weight to use – 155, 160, 165, 170, 175, 180, 185 for 2 each
    2a) 195
    2b) 125, 125, 130, 135

    Strength
    1a) strict at BW
    1b) 45# bar

    Conditioning
    NOT for time… 80%
    “Don’t be lazy.” Nice workable sets. MUs were broken, but rest was min. Rows were ~1’31”, 1’35”, 1’40”, 1’43”, 1’45” pace. Good workout for me.

  96. BBG
    1) 95#,115#, 135#, 115#, 125#, 125#, 125#
    Drop in weight to focus on form

    2a) 135#, 155#, 155#, 155#
    2b) 89#, 111#, 111#, 111#

    Strenght
    1a) BW, 10#, 10#, 10#
    1b) 45#, 55#, 45#, 55#

    Conditioning
    Could not do MU b/c of shoulder, just Row

  97. BBG

    95#, 115, 125, 135, 145, 155, 165

    2a) 165, 185, 185, 185
    2b) 4×3 @ 115

    Strength
    1a) BW, 15, 15, 15
    1b) 4 @ 65

    Conditioning 9:3-something… heart rate stayed below 160ish

  98. BB Gymnastics
    1) 7X2 Snatch off High Blocks – Worked up to 160#
    2a) 4X3 Snatch High-Pulls 205#
    2b) 4X3 Drop Snatch – 135# (missed 2)
    Strength
    1a) 4X8 Weighted “Strict” GH Raise – BW
    1b) 4X3 BB TGU – 65#
    Conditioning – completed

  99. BBG –
    1) Worked up to 185 x 2 — PR from the hang, for a double
    2a) – All pulls at 225
    2b) Drop Snatches worked up to 125#

    Strength:
    35lb KB x 4 x 8
    Did Weighted sit-ups, tendonitis in the knee fucks me for TGU

    Conditioning – 8.01 – Smooth pace, never went below 1.55 on the rower…maybe that qualifies as ‘lazy’

  100. 1. 110 stayed light
    2a. 140 all sets, this felt heavy
    2b. 95

    Strength:
    1. 15#
    2. 40# on first 2 sets, 50# on 2nd 2 sets

    Conditioning: Done

  101. BBG
    1. 95, 135, 145, 155, 160 (1), 160
    2a. 205
    2b. 95, 115, 135, 135
    Strength
    1a. 25, 35, 35, 45
    1b. 55, 61, 61, 66
    Cond
    Done

  102. BB
    1. 7×2: 135/135/135/135/140/145/145(f last rep)

    2a. 4×3: 165/165/165/165
    2b. 4×3: 95/115/115/115

    Strength

    4×8: bw/#10/#10/#10
    4×3 (3-r,3-l= 1 set) #45/ 85 2/1(r) 1/1/f (l) / 85/ 85 2/1 (r and l)

    Met con: complete

  103. BBG
    1) 117-117-135-135-135-135-140lbs.

    2a) 139-139-139-139lbs.
    2b) 95-106-111-115lbs.

    Strength
    1a) subbed Good Mornings x 8 146-146-146-146lbs.
    1b) 45-45-45-56lbs.

    Conditioning
    Complete

  104. 135 x 7x 2

    225
    135

    bodyweight 4×8
    45 all sets

    13:26 (scaled with the smallest band red on the MU)

  106. BBGym
    1)145-150(f on 2nd)-150-155-160-165-170
    2a)190-190-200-210
    2b)95-95-105-110

    Strength
    1a)35#
    1b)75#

    Will have to do conditioning later

    m/f/s
    2/4/3

  108. BB Gymnastics

    1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. Demo 1 – Demo 2

    Result: 115-135-135-145-145-145(ugly)-145(missed 2nd rep)

    2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.

    Result: 165-165-165-185

    2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

    Result: 45-65-85-95

    Strength

    1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

    Result: BW-10lbs-15lbs-25lbs

    1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.

    Result: 45-55-65-85

    Conditioning:

    15 C2B pull-ups
    15 Strict ring dips
    Row 100m
    12 C2B pull-ups
    12 Strict ring dips
    Row 200m
    9 C2B pull-ups
    9 Strict ring dips
    Row 300m
    6 C2B pull-ups
    6 Strict ring dips
    Row 400m
    3 C2B pull-ups
    3 Strict ring dips
    Row 500m

    15 minute cut-off
    Result: Finished 350 meters of the 400 meter row at cutoff.

    MFS: 1/3/2

  109. BB Gymnastics
    1)155

    2a)175
    2b)115

    Strength
    1a)10
    1b)55

    Conditioning
    completed @ 80%

  110. BB Gym:
    1) 115,135 kept it light recovering from back injury and quad tendonitits
    2a)165lb
    2b)135lb

    Strength:
    1a)BW
    1b)45,65lb

    Conditioning:
    10.23

    1/4/6

  111. 1)95 95 115 115 125 135 135
    2a)95
    2b)185
    strength
    1a)BW
    1b)45
    conditioning check

  112. BB gymnastics
    1- 95,95,115,125,135,135,145(1)

    2a- 185
    2b- 95

    Strength
    1a-bw
    1b-45# bb

    Blue band mu
    45# sdhp

  113. BB Gymnastics
    1)145,145,145,145,145,145,145
    2a) 165
    2b135,135 (too heavy w/o dip) 115,115
    Strength
    1a)25,35,45,45
    1b) 65,65,65,65
    Conditioning – as Rx

  114. Started Oulaw today, will be posting my workouts and results as I go. I am 21 yrs old, 175lbs.

    7/18/12
    WOD 120611:

    BB Gymnastics
    1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. 167lbs all sets
    2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec. 167lbs all sets
    2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec. Worked up to 115lbs.

    Strength
    1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. BW, 11lbs, BW, BW
    1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec. 55, 75, 55, 55lbs

    Conditioning

    5 Muscle-Ups
    Row 100m
    4 Muscle-Ups
    Row 200m
    3 Muscle-Ups
    Row 300m
    2 Muscle-Ups
    Row 400m
    1 Muscle-Up
    Row 500m

    NOT for time.

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