Many of you know I love my i-Phone. I also love the apps. Between WordPress, Facebook, and Vimeo, I can pretty much run “Outlaw industries” from the tip of my thumb. Apps are one of the coolest things in the universe, and I’m always looking for new ones to use while I’m trying to act like I’m not paying attention to anyone. This leads to an interesting question: what would be the single coolest app you could make for the competitive exercisers who frequent The Outlaw Way? How about…oh I don’t know, an app having to do with the Games? What could you possibly do with that? Pictures of Froning eating bread, pasta and drinking milk, while Robb Wolf and Barry Sears scramble to find another obscure study to prove why being obsessive compulsive is ok if you give it a dumb name? Maybe MORE videos of LeBlanc-Bazinet talking gibberish while the camera guy tries to not make it painfully obvious that he’s pointing the camera directly at her ass? How about a ranking system which doesn’t give any bearing to the fact that competitors who participated in the final Regions had FIVE WEEKS TO PRACTICE THE WODS?
Or… What if someone came up with something really fucking cool? Something that would allow everyone to show how well they know the sport, would allow you to win prizes, and would give you the ability to have the “I told you so” card to use on all your friends. What if someone developed…
Oh yeah, almost forgot. All Outlaw athletes will have their profiles highlighted, and will have special additions and links provided by The Outlaw Way. I am pretty much speechless. I love you, Casey Jenks.
WOD 120702:
BB Gymnastics
1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
2a) 4X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
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) 4X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X10 Strict T2B – rest 60 sec.
Conditioning
7 rounds for total working time of:
7 KB Thrusters 24/16kg
7 Hurdle Shuttles 24/20″
-Rest 20 seconds between rounds
Notes: Hurdle + Shuttle = 3 Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back). 3 Lateral Hurdle Jumps and one Shuttle Run make up one rep. Each round consists of 7 reps (a total of 21 hurdle jumps & 7 shuttle runs).
4×10 strict t2b BB TGU ??? 3 each ARM heavier than last week?
See the correction…thanks…would have been interesting trying to do a strict t2b BB TGU
i assume that is some combined mistype of T2B and TGU.
but where are we on Camille’s ass? in the app or no?
Ah, the main site curator is back. Too soon. Seriously, you weren’t funny before and you aren’t funny now.
ah, Tom, my number 1 fan! I’m glad that you and I can at last be reunited in the throes of outlaw bliss. I’m not exactly ‘back’, as I never really left; I’ve just been waiting you YOU, big boy
*waiting for YOU, big boy
I’m so excited to see you again I cna’t eevn tpye corrcelty
Thanks for the plug Rudy!
As an FYI that vid was shot about a month ago, and at the time the app was still a mobile formatted website you’d hit in your mobile browser(safari). The app has been converted into a native app now and will be available in the app store, and the android marketplace as well.
Let me know if you need any beta testers. I’ve tested a few apps before
What’s the timescale on this being available on android – as soon as I watched the video I looked for it but couldn’t find it
Sweet work! Did you use Phonegap?
Yes, used phonegap. Since I used phonegap I’ll be able to port it to Android pretty fast.
Dafuq did I just read!?
Never mind..
Coach,
You will LOVE this app! Its called “Coaches Eye”. Records and lets you move through video frame by frame and add comments and arrows to point out the flaws or greatness’.
+1 was just about to post this!
Can’t wait for it to come to Android – they have a beta program I signed up for, but never heard anything back. If anyone has the android .apk for the beta, let me know!
Also check out ubersense, its also free and can draw lines and shit
Height of the hurdle for conditioning? Same as last week (30″)?
Read it again, then again, then again, if you still don’t know… Then read it again.
Wow. I am an dumb. Thanks.
I dont know I would say the camera man did a pretty good job in that Camille Video considering he was probably only holding the camera with one hand………
KB thrusters with 1 or 2 kettlebells?
2 for thrusters.
Does anyone plan on using any added weight for the strict GH raises?
This one was too hard for me… had 4 rounds rx’d after 13minutes… didn’t do the missing 4 rounds. I will kepp this in mind… 😉
…missing 3 rounds…
Hey, I know dumb ass noob question, but how long on general does it take yall to get through a day of work? I did today’s and it was right at about an 1:30. Am I moving too slow or is this pretty normal?
Coming from the world of Box wods it feels like everything should be in an hour. Thanks for the help.
Read – http://outlawcoach.wordpress.com/2012/06/12/120613/ – from just a few weeks ago. I would copy/paste it, but Rudy has some clever/important editing that I can’t seem to duplicate in the comments.
Nice! Good to know, thanks bud.
With my warmup included, it took me 2h. 😀
BB Gymnastics:
1. 105, 110, 115, 120, 125, 130, 130 (f second rep)
2a. 185 across
2b. 105, 110, 115, 120
Strength:
Skipped
Conditioning: Did conditioning from outlawcrossfit.com with rowing sub for running
4 rft —
7 squat cleans (@170#)
14 bar facing burpees
200 meter row (rower upstairs / barbell downstairs so transition included running up flight of stairs)
1 min rest
19.16 working time (including transition time from barbell to rower)
7-4-4 drank last night…..tired as hell, went light on everything today, but hard on cond.
bbg: 115-165
2a 225
2b 135
Strength: felt good….first time with GH raises…..found a weakness. working on it. strange that running is a big strength of mine, but these ham raises were tough as hell.
t2b…..easy mode….put on 5lb ankle weights, but that’s all I have.
Conditioning….I know you are looking for intensity, but needed a grueling wod to sweat out the sins of the weekend. No rest periods 15:40
BBG
135
a 145
b 75
Str
Gh 20×4
T2b 10×4
Cond
18:30
5/6/6
BBG- 175 for final set, missed one. got 165 for both reps on 2 sets
185 on Snatch Pulls, 95 on Drop Snatch. Shoulder is still killing me
Comleted GHRs and T2B
Conditioning: 21 15 9 of KB swings and Burpees- 4:28 with 1.5 pood
BB: 135-155-155-175-175-195-195
SP: 225-225-245-245
SD: 135-155-185-205
Ran short on time to finish the rest of the work before my shift started.
So seriously, none of you fuckers are going to take a shit on the WSOE app or are you all just waiting for me to do it?
Had to be a bittersweet moment for Rudy with those black boxes on the side
I took it as I video being shot from one iPhone of another iPhone, and blamed that one on YouTube. I did, however, have to count to 10 first.
Hey, if HQ shits on it for having “CrossFit” in the app title, I’ll be naming it WSOE 🙂
when it comes to shitting on things, you have a gift.
bbg
1) 175, 195, 205, 205, 205, 205 failed second rep, 195
2a) 275, 275, 295, 295
2b) 185, 205, 205, 205
strength
4×20 strict glute ham raises done
4×10 strict t2b done
conditioning later after food and some rest
conditioning 18:03 total working time rx
whoops, 16:03 total working time rx. forgot to subtract the 2 min for rest periods
BBG:
1)3 @ 120, 3 @ 125, 1 @ 130 (1 x fail at 125, 1 x fail at 130)
2a) 185, 205 x 3
2b) 75 x 2, 85 x 2 (1 x fail at 85)
Strength
4 x 10 (deep and good form) GH
4 x 10 T2B
Metcon
3 rounds at 8:45 (ran out of time)
First day back on Outlaw, been in Quantico the past couple weeks in the field, funny I thought my conditioning would stay ok and my BBG and strength would suffer more. Turned out to be the other way around. The Snatch off blocks from Sat. I matched my PR and it felt easy as shit, but CRAPPED THE HELL OUT on my Conditioning Sat and today.
BBG
1) 95, 105, 110, 110, 115, 120, 125#
2a) 125, 135, 145, 145#
2b) 95, 95, 95, 105#
Strength
done and done
Conditioning
beat my ass, scaled to 4 rounds Rxd
8:13
BB Gymnastics-
1- 65kg from blocks across
2a) 107.5kg
2b) 55kg
Strength- Done
Conditioning-
Total working time:
= 19:57
M= 2 F= 2 S= 2
BBnasty
1.) 70 – 100(F) – 100 – 120 – 130 – 130
2a) 185
2b) 75 X 3 + 85 (worked form)
Strength: dun sir dun – hands are deeestroyed
Condish: 15:54 rx’d
All that in an Afghan summer… priceless!
BB Gymnastics:
4X3 Drop Snatch as part of the warm up up to 35 kg/77 lbs
Overhead squats: 3 reps @ 65 kg/143 lbs – 2 reps @ 75 kg/165 lbs – 1 rep @ 85 kg/187 lbs – 1 rep @ 90 kg/198 lbs (2,5 kg. from my PR)
Muscle snatch 4X4 reps @ 40 kg/88 lbs (and did then 4 reps @ 42,5 kg/94 lbs + 2 reps @ 45 kg/99 lbs)
Front squats 5 reps @ 75 kg/165 lbs – 80 kg/176 lbs (2 kg. from my PR) – 75 kg/165 lbs – 75 kg/165 lbs – 75 kg/165 lbs
Comments: subbed snatch pulls and snatch from blocks with muscle snatch and overhead squats today (last day of training with my weightlifting coach before his summer holiday).
Strength:
1a) 4X20 good mornings @ 35 kg/77 lbs
1b) 4X10 strict T2B (sets of 5/5)
Conditioning:
7 rounds for total working time of:
7 KB Thrusters 16kg
7 Hurdle Shuttles 20″
-Rest 20 seconds between rounds
Notes: Hurdle + Shuttle = 3 Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back). 3 Lateral Hurdle Jumps and one Shuttle Run make up one rep. Each round consists of 7 reps (a total of 21 hurdle jumps & 7 shuttle runs).
Result: 14.42 RX (breaks not 100% timed, most probably shorter and some longer)
BBG
1. 135, 145, 155, 160, 165, 170, 175
These felt awesome today. Really starting to get a feel for working from these positions and as a result am getting really excited for when we put the barbell back down on the floor.
2a. 175, 185, 195, 205
2b. 140, 140, 140, 140
Strength
1a. 20, 20, 20, 20
These were tough, but I’m finally doing them right now so that makes me happy. Could tell the difference that the weighted ones the last few weeks have made on these.
1b. 10, 10, 10, 10
Conditioning
14:42 work time as Rx
Fun WOD. Thruster number was just low enough to to go unbroken every timebut just high enough to suck. The hurdle jumps got to be a real bitch after a few rounds.
I see now that the snatches today were just supposed to be from above the knee, I did them from hip height.
Either way still felt good.
1) Worked up to 165
2a) 225
2b) worked up to 135
Conditioning: 18:30 with a Titan vest, pace fell off a cliff last 2 rds
BBG:
1) 3×120 3×125 1×130 – from hip
2a) 185-205-205-205
2b) 75-85-85-85
Strength:
1a) 20-20-10/10-10/5
1b) done
Conditioning:
2 rounds 5:30ish
Vertical Snatch box above the knee
90, 95×6 sets
Snatch pull 125, 135×3 sets
Drop snatch 45, 50×3 sets
Did (because I wrote it down at 5 am before correction) Turkish get ups I guess I get done extra credit…. Farse… Along with the glut ham raise and strict t2b..
conditioning 35 lb dumbbells 15:38 fun! Loved it
BB: 135X6, 155, never worked with the blocks before, that was fun
Snatch Pull: Kept it at 155, nice and light.
Drop Snatch: 115
Strength – Completed.
Conditioning: 11:31 Rx, total time. Good stuff.
This is going to be my first full week of outlaw programming. Looking forward to what is to come!
Yeahhh buddy!!!
BBG
1) Snatch from blocks -> 4×185, 2×195, 2×205
2a) Snatch Pull -> 225
2b) Snatch Balance -> 185
*Wrist is really starting to give me problems w/ so much daily overhead work
Strength
Done
Conditioning
Will do later w/ some additional skill work
1/1/1
BB: 135X6, 155
Snatch Pull: Kept it at 155, nice and light.
Drop Snatch: 115
Strength – Yes and Yes
Conditioning: 13:22 Rx, Humbled.
First week of Outlaw with Harrison (dude above ^) in Dallas, 2 dudes 1 garage.
I’ll take the lack of acknowledgement as punishment for sleeping in this morning. Also, 2 dudes, 1 chick would probably sound highly inappropriate.
Bri, not highly inappropriate, just a completely different kind of WOD. Abooya.
Where at in Dallas? I’ve been following outlaw for a few weeks now out of my garage near Royal and 75.
BBG:
95/105/115×2/120×1/125×1,(f)
Str:
Done
Conditioning: 12:35 scaled
BBG:
205×6(missed a total of two rep, but not in same set) then went down to 185×1 for perfect form
Snatch Pull: 305
Drop Snatch:145
Strength:
Done
Conditioning:
17:27 Rx
Snatch up to 107.5 kg.
Pulls up to 135 kg
Drop snatch 115 kg.
Strength work done
Conditioning: 4:38 including rest
Conditioning: 4:38 including rest
How are you not in the Olympics?
Best is the comment that thinks its for real.
Please tell me there is video of this ridiculousness! Fucking hardcore…
Note: This was for the lifts, not the typo in the time.
2:38 seconds, did your clothes burn off from the friction of going that fast or do you have one of those fancy superhero outfits like “the flash”? 😛
Is there a iphone app for outlaw way programming in the works, that will cool. You guys will probally make a killing off of it. I use now mywod which is pretty cool to track my programming, but if you can come up if one that has a auto rss feed to upload the programming for you, that will be an awesome feature
Strength: done
Conditioning:
12:26 (5 Rounds)
MFS:
672
BBG – 65kg,65kg,65kg,67.5kg,67.5kg,67.5kg,70kg – Just getting used to the blocks.. Felt ok.
Dropsnatch – 45kgs, getting used to these.
Snatch Pull – 90kg
4×20 GHD
4×10 TTB
WOD: 14:07 RX!
Great lung burner, kept you moving the whole time. The 20 second rest was just perfect to keep you moving, yet not recovering fully!
P.s. as I am writing this my hamstring just cramped up!! (6 hours post workout)
14:07 total, with the rest! (working time 12:07)
bbg:
135×2, 145×2, 155f2, 155f1, 135
strength:
1a) 185, 205×3
1b) 95 all sets-was very slow to start, but the last set got better
GHD raise and t2b done
Conditioning:
Total working time: 13:24
Can we get an “Outlaw Affiliate” Finder on the app?
no, the feature set is locked down. Plus it’s not really the intent of the app.
Onlu time in schedule today for BBG:
1. 175, 175, 175, 185, 195, 205, 215
2a 285 x 4
2b 135, 145, 155, 165
Worked out with Will Hall again…he did 235×2 from the blocks and was snatching pulling 275 like a peanut
BBG:
Snatches from blocks with straps
1) 175, 185, 195, 205, 215 (1), 215 (1), 215, 225 (f), 215
2a) 245, 245, 245, 245
2b) Learned I wasn’t doing these right so dropped weight for tech work: 115, 125, 135, 145..I was actually cheating by doing a slight dip/drive and didn’t realize it till I had someone else’s eyes on me
Strength:
1a) UB, UB, UB, 6/4
1b) UB, UB, UB, 10/5/5
Conditioning:
14:45 working time…pussed out and walked a few of the “shuttle sprints”
snatch pulling*
snatching pulling makes me sound like a n00b…which i’m clearly not
BBG: 135,145, 145, 155,165,175(fail on last rep, high enough but in front), 165(same as 175)
2) 235 for all
3) 115, tried 125, missed last rep and dropped back to 115 for speed
Strength: All unbroken, should have used weight?
Cond: 3 rds not 7, in 10:59, I apparently can’t measure and did 20-25M instead of the standard 10. Will hit this again one day and do it properly, I doubt I’ll hit Caleb’s sub 5 (Do you still count as human after this?) but I’m sure I’ll cut a couple mins off to make my time faster than the speed of 2 turtles fucking on a hot day.
7 x 2 Snatch from blocks (Just above knee) – 165 x 2, 175 x 1, 185 x 1, 195 x 1, 205 x 1, 210 x 1 (PR)
1a. 4 x 3 Snatch Pulls – 225
1b. 4 x 3 Drop Snatch – 135 x 2, 145, 155
“Unbroken”
50 DU
40 DL @ 135
30 KB Swings @ 55
20 Pullups
10 Front Squat @ 135
Must be performed completely unbroken
4:58
I hit 205 in a full snatch on friday which is a great PR for me. I had been chasing that weight for almost a month. It was a mental block apparently, because today I hit 210 for 2 from the blocks. Thanks Rudy, your programming is great, even though I may not always follow your Metcons depending on the gym I am at.
Thanks again.
WOD 120702:
No BBG (shoulder)
Strength
1a) 4X20 “Strict” GH Raise – rest 60 sec.
All sets assisted with blue band from pull-up bar
1b) 4X10 Strict T2B – rest 60 sec.
Not strict at all; still recouping from 150 GHDSU from a few days ago
Conditioning
7 rounds for total working time of:
7 KB Thrusters 24/16kg (subbed 135# front squat)
7 Hurdle Shuttles 24/20″
-Rest 20 seconds between rounds.
16.54 (2.17, 2.07, 2.14, 2.33, 2.38, 2.41, 2.17) 18.54 w/ rest
BB Gymnastics
1) 135, 145, 155, 165, 175, 180 (failed 2nd rep), 180 (failed 2nd rep)
2a) 235
2b) 115
Strength
1a) 14, 14, 10, 14 (failed at reps listed; had to use a poor mans version GHD with a bench and a plyo box)
1b) 1st set UB, last 3 had to break into 2 sets
Conditioning (Total Time)
14:41
Conditioning (Total Working Time)
12:41
Had a comp this past weekend and PR’d Snatch (Split) 275lb. Then brought back to reality with full snatch work below.
BBG (all weight in lbs)
1)185 x 6, 215 x 1 (2 total misses, 1 @185, 1 @215. Did as EMOM)
2a)No Pulls
2b) 165 x 6 Heaving, 3 x 105 Drop. Trying to get comfortable with these.
Still nursing tender hamstring from last Tuesday.
4 x 8 GHR
6 TGU 75lb
No Conditioning.
bbg
1)155,165,175, 185, 195, 205, 215(f)
2a)230, 240, 250, 260
2b)200, 210, 220, 230(f)
BBG: 1) up to 165. Missed 175
2a)225
2b)115. Still getting used to no dip
Strength: done
Conditioning: 12:43 working time
Had a horrible workout today; weekend in the mountains forced to sleep on a fucking couch!
Drank way too much, etc bullshit; I’m a weak pussy.
Could only work snatch and pulls and strength because my lil fellar was home with vomit-itis!
BBG:
1) Up to 165#
2a) 265#
2b) 105#
No strength today.
Conditioning: 13:48. (didn’t rest between rounds. will read the wod closer next time.)
1) 185 185 190 190 195 200(fon2) 200 PR for a double
2a) 225×2 245×2
2b) 135 145 155 155
1a&1b) 3rounds done
Cond: scaled(5 rounds)
1/5/2
BBG
1) 185, 195, 205, 215(1), 215, 225, 235
2a) 279×4
2b) 135, 165, 175, 175
Strength
1a) done but not strict
1b) skipped shoulder bothering me
Conditioning
17:00 total
15:00 long grueling min of work. Holy shit that WOD was a mental fuck. Just couldn’t make myself go faster.
BB Gym
135, 145, 155, 165,175F, 175, 180
2a) 95, 105, 110, 110 Still working on these
2b) 275 x 4
Strength
1a) Complete
1b) Complete
Conditioning
Ran out of time
M/F/S – 2/3/4
BB Gymnastics
1) 155*3, 165*2, 175*2 (no misses)
2a) 205*4
2b) 135*4, 140
Strength
1a) 4*15
1b) done
Conditioning: skipped
Strength
1a) done
1b) done
Conditioning
14:38
BBG:
1) 7X2 Vertical Snatch off High Boxes: 135, 135, 145, 155, 165, 175, 175 (1)
2a) 4X3 Snatch Pull: 185
2b) 4X3 Drop Snatch: 135
Strength: Skip
I did the main page Conditioning @185#
17:24 (Forgot to rest 1min between rounds.)
WOD 120702:
BB Gymnastics
1) 115-115-126-131-135-140-146lbs.
2a) 205-205-210-216lbs.
2b) 115-115-115-115lbs.
Strength
1a) Complete on a homemade GHD rig.
1b) Complete.
Conditioning
7 rounds for total working time of:
7 DB Thrusters 35lb. Dumbbells
7 Hurdle Shuttles 24″
-Rest 20 seconds between rounds
12:04 working time.
BBG
1) 115, 115,125, 125, 135, 135, 135
2a) 175
2b) 95
Strength: Done
Conditioning
11:50 working time*
used 45# DBs for thrusters
I’m an idiot…my sprints were 10′ rather than 10m (like a shuttle run). I copied it down wrong in my log this morning.
1. 105, 115, 120, 125, 125, 130 135×1
2a. 155, 165, 165, 175
2b. 95, 100, 100, 105
Strength: Done
No conditioning
BBG
1) 75-80-85-85-85-85-90
2a) 130 for all
2b) 65 for all
Strength
Done.
Conditioning 15:07 working time
BBG:
2a) 145
2b) 75
Strength: done
Cond:
21″ hurdles
2:42, 2:15, 2:21, 2:22, 2:21, 2:15, 1:51= 16:06 total work time
BBG
1) 135-135-135-135-145-145-155(F)-145.
2a) 205-205(butt lower)-205(good)-205(jump back on last rep. Triple ext. focus tall
2b) 95-95-95-95-115(do this from now)
Strength:
1a) Broke last set 10-5-5. Hams smoked to failure
1b) 45-55-55-55
Conditioning:
1) 18:00
Cool one
BBG
1) 145×2, 155×2, 165×3
2a) 225
2b) 135×2, 145×2
Strength
BBG:
1) 3×155 1×165(1) 2×155 1×165 – from blocks
2a) 225-225-225-205
2b) 95-115-115-115
Strength:
1a) 20-20-20-20
1b) 10-10-10-10
Conditioning:
20:52, forgot the 20 secs rest between rounds
BBG:
1. 205 across. Failed 1st attempt on sets 3 and 4.
2a. 275 x 4
2b. 145 x 4
Strength:
Done
Conditioning:
17:52 total time
BBG: 40-60-60-65-65-70-75
Strength: 90-50/95-60/100-60/105-60
Conditioning to follow.
BBG
155 165 175 185 190X1 195 200×1
snatch pull 225×4
strength
done
Conditioning
11:34 working time
BBG
1) 135-155-165-165-165-165-165
2a) 115
2b) 225
Strength
Done
Cond
12:07 working time
1/2/1
BBG: 1.) Tweaked my wrist over the weekend. Worked technique and footwork with the bar.
2a.) Bar
2b.) 225
Strength: Done
Conditioning: 15:05 work time.
4/5/5
Well I had a little hand surgery on my right hand so I’ve been getting creative with my last few workouts. I should be back to normal within a week.
7 x 3 Dumbbell Snatches every 60 seconds.
-100 lb DB all left arm.
Then,
7 rounds for total working time of:
7 KB Thrusters 24/16kg
7 Hurdle Shuttles 24/20?
-Rest 20 seconds between rounds
– 17:12 only using left arm for thrusters.
Snatch: 93/98/103/108/113/113/118
Snatch pull:163/168/168/168
Drop snatch: 73/78/78/78
Did strength, felt good. All t2b ub
Did a diff. Conditioning bc my gym doesn’t have hurdles. 800 m shuttle run(100’s) 100 double unders, 10 ub hspu, 600 m shuttle run, 50 du, 10 ub hspu, 400 m shuttle run, 25 du, 10 ub hspu. 12:53.
BB Gym
165/175/185/195/195/195/195
2a – 235 all sets
2b – 155 all sets
Strength
Had to break up last set of GHR
T2B all unbroken
Conditioning
4 rounds n 12 min
Ran out of time
Did 30 meter shuttles not 10…i need a tape measure
BBG
1) 7X2 Vertical Snatch off High Boxes (just above knee) –175, 180, 185, 190, 195, 200, 205 (I attended The Attitude Nation Seminar on Sunday and practiced hit & catch during these. It was the most I’ve lifted from blocks to date and felt really good!) 60 sec. rest
2a) 4X3 Snatch Pull – heavy, rest 45 sec. 185, 195, 205, 215 (struggling to stay back on 1st pull and keep some space from thigh as I near the hip)
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec. 145, 145 f + 3, 145, 150
Strength
1a) 4X20 “Strict” GH Raise – 10,5,3,2 then 7,5,3,2,1,1,1 then 5,5,3,2,5 w/swing then 5,3,2,10 w/swing – rest 60 sec.
1b) 4X10 Strict T2B – rest 60 sec.(Easy compared to GHR)
Conditioning
7 rounds in 19’50” jumping laterally over ballistic blocks stacked to 24”
Holy crap! Several times I thought I had the workout or jump height wrong or that I should “scale” to less rounds… like after round 1. Thrusters were UB and easy compared to jumps & runs.
Done 7-2-12
BBG
1. 95, 95, 95, 105, 115, 120
2a. 4 x 185
2b. 45, 55, 65, 70
Str
1a. 10/10, 8/7/5, 5/5/5/5, 10/10
2a. 5/5, 10, 5/5, 5/5
Cond.
Subbed KB for #40 DB’s. 21″ Hurdles. 28:38
BBG
2a 185,205,205,225
2b PVC
STR
Done
Cond.
15:00 working time. Left arm 10# kb all else rx
1/2/2
A lack of time tonight..
BB Gym – 60kg, 65, 70 (F on 2), 70, 72.5, 75, 77.5kg – PR from ground is 75kg so happy with this
Snatch Pulls – 80kg, 90, 90, 80 – I found it hard to “find” my hips on these since doing so much block work.
Did my own conditioning workout afterwards.
BB GYM- Worked up to 165. (no misses but slowly the power snatch crept back in versus full snatch)
Snatch Pulls- 225 nice, high, and fast.
Drop Snatch-Only went to 95 lbs to eliminate mini jerk.
Skipped time constraints.
Conditioning- 12:50 RX. (This was tough. Felt like this was a good time after being destroyed in yesterdays wod.
Ran to pull up bar quick to knock out T2B. 3 rounds unbroken. 8/2 last set.
Tried to do a partner GHD but wife was useless! Did not want to hold my feet to interrupt her show.
Also used 60lb KB instead of 52.5 on Conditioning.
BBG – worked up to 165
Snatch pulls at 225
Drop Snatch at 115
GHR – unbroken, no weight
T2B – unbroken, easy
Conditioning – 15:23 working time (used 55lb db’s)
Bbg-135,145,155,165,165,170,170
2a)225,234,235,245
2b) 135, 155,170,180 (heaving)
Strength-done
Cond-15:23
Sn wrote it down wrong and did 7×1 from the blocks
Glad I did because at hit a 5# pr at 210 tried 215 and just couldn’t sit under it
Sn pull – 260×2, 265×2
Drop sn- 115×2, 110 , 115 , 120
4rds
20xghr
10 x t2b
Conditioning
4rds straight through 12:09
M/f/s
1/2/2
BBG
1. 135, 155(F), 155, 165, 170(F), 170, 177, 182
2a. 247×4
2b. 135, 146, 151(2), 146
Strength
Done
Cond
14:48
M/F/S – 2/6/5
BBG
1) 135/135/135/145/145/155/155 not maximal, worked on perfect technique
2a) 205/215/225/225
2b) 95/105/115/115
Strength
1a) Completed, GH Raise is getting much stronger for me
1b) Completed, relatively easy
Conditioning
Happy to just have completed it. Terrible working time of 26:21, shuttle sprints(more like jogs) may have been a bit further than 10m.
For some reason my conditioning is horrible right now. Maybe I’m just destroyed by the time I get to it or maybe I just suck. Ive been following Outlaw for about a month and I’m sure my body is still adjusting to the work load. However, I am getting much stronger.
bbg:
105/115/125f/115/115/115/115
2a) 185 now getting to nipples (first timat this weight got to belly button up next time
2b) 85-90-95-95
skipped strength
conditioning:
subbed 50lb dumbells
21:37 2 months ago thruster reps at that weight would have been borderline impossible
Is this app “live” on the Apple store?
What is the actual Name as I can’t seem to find it?
Thanks,
19:26
1) 115 115 135 135 135 135 135
2a)185 225 225 225
2b)90 90 110 110
3a)bw
3b)”
conditioning 3 rounds 8 30
BBG:
1.) 155, 155, 160, 165x1F, 165, 165x1F, 165
2a.) 205, 225, 225, 225
2b.) 115, 135, 145, 155
Strength:
1a.) as Rx
1b.) as Rx
Conditioning:
18:55
*missed the 20 sec rest & used 55# DB for Thruster
8/10/2012
WOD 120702:
BB Gymnastics
1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec. 143, 154, 165, 187, 187, 187, 198lbs. Felt good today.
2a) 4X3 Snatch Pull – heavy, rest 45 sec. 209lbs
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec. 143lbs
Strength
1a) 4X20 “Strict” GH Raise – rest 60 sec.
1b) 4X10 Strict T2B – rest 60 sec.
Conditioning
7 rounds for total working time of:
7 KB Thrusters (53lb KBs)
7 Hurdle Shuttles @ 24″
-Rest 20 seconds between rounds
Finished in 17:45 total time.