You know that saying – “You’ve got a face for radio”?
Rudy on CrossFit Radio episode 231.
Many of you may have wondered what the Games athletes have been doing over the last 7-8 weeks. The simple answer would be: a little of what you guys have done, plus a metric shit-ton more.
Here’s Talayna’s summary of her Games training, and why she loves the word taper.
So… Here we go:
WOD 120707:
BB Gymnastics
1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed
Strength
5X3 High Bar Back Squat @ 80% – rest 60 sec.
Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.
Conditioning
*We need your help on this one. You are a large test group of competent athletes, so it’s time to earn your keep. I need all the data I can get from your performance of this WOD. If you can get video, get video. Make sure your reps are perfect, then—if you finish fairly quickly (6-10 minute range)—send me your data and thoughts at rudy@outlawcrossfit.com. If you finish, again—in that 6-10 minute range, do not post your time or thoughts to comments.
3 rounds for time of:
8 Split Snatches @ 115/75lbs (alternating legs)
7 Bar Muscle-Ups
Run 400M
*13 minute time cap.
Any word on what the standard for the split snatch is? As in, how far do the feet actually have to split?
I’m picturing the ball toss like a soccer throw in, has it been described in detail?
This is what the website says. My interpretation is that most, if not all, athletes will be doing a soccer throw in from full extension on the ground, but get to wind up into it.
“Sitting in the GHD, athletes will throw as many medicine balls as far as possible.
Men will throw 4 pound medicine balls. Women will throw 2 pound medicine balls.”
After just reading all of the workouts over the past month talayna and all of the other outlaw games athletes have been doing (i presume)…i will never ever consider complaining about spending ONE 2 hour session in the gym a day. Humbled these guys/gals do this with only active rest days in between the mayhem. Now i have a truer appreciation for the mental capacity as well as life sacrifice required to become better in this sport
So are you going to post the results of the data, or keep it for your athletes?
Hey guys, off-topic but I broke my wrist (snapped distal radius) last week during King Kong and need to choose which type of corrective surgery to have on it in the next couple of days. Wanted to see if any Outlaws knew a thing or two about both orthopaedics and weightlifting.
It’s either gonna be closed reset with pins inserted that get removed after six weeks, or open reset with a plate/screws inserted. Pins leave nothing artificial in my body afterwards but have a higher risk of mis-alignment occurring as the bone heals.
Anyone know of athletes who’ve had either in the past and recovered well?
Accident was due to loading an extra 5# on one side of the barbell for cleans (yes, I’m a total muppet). You can have a look/lol here: ‘King Kong gone wrong’:
(skip to 1:17 for the snap)
P.S. Akinwale is gonna shit all over that clean ladder.
+1
I went through it almost the same in October last year. Had a volar dislocation of my thumb during snatches with straps..
Had a closed reset with pins for six weeks. After the 6 weeks I spent a shit load of time on rehab and after additional 6 weeks I was close to my old lifts and competed in the European Regionals in May..
I still have minor trouble in Handstand, but it is getting better and I have no complaints in my everyday life…
Good luck bro!
Thanks Anders – reassuring story!
they repaired my wrist with plates and screws after a motorcycle accident back in 2007. the only time i even notice it is with my front rack. just recently started focusing on mobility to improve the front rack and it keeps getting better.
Thanks Zach – good to hear!
I have work in ortho (upper extremity),For most professional athletes, they are going to have a plate and screws, even for simple fractures that in the general population which would not need to fixed. This is a much more solid construct and will get you back to activity sooner. If the reduction is good and the plate and screws are solid, we usually let our patients start working on motion at 2 weeks, and use only a removable splint for protection. If you have your wrist pinned, I suspect you would be immobilized for at least 6 weeks. A lot depends on your fracture though. I would probably go with what your physician recommends, but if it were me and I was given the choice, I would choose the plate and screws. It can always be taken out down the road. Hope this helps.
Thanks dave – very helpful insights
BB Gymnastics
1) Worked up to 175
2) Worked up to 215
Strength
245
Conditioning
20:42
*Missed a ton of MU’s on 1st round. After 1st round, only missed a few.
bbg
1) hang snatch (just above knee) 185, 185, 185, 185, 205, 225, 245
2) hang clean (just above knee) 245, 265, 285, 305 fail, 305, 305, 305 fail
strength
hbbs 5×3 @ 305
conditioning
11:28 rx’d
My time wasn’t the fastest, (although i’d love to go toe to toe with anyone else who weighs 240#) a great time on this wod demands technique on the snatches. burning out the shoulders and then trying to get through the muscle ups unbroken might be difficult. i got my hips into every rep and was able to go 4, 3 bar mu the first set, then 7 and 7 the final two sets.
PS thanks again for the programming Rudy. I can’t wait to see your athletes at the games. Best of luck to all the Outlaws competing!
One Day we shall meet up….my 240lbs Outlaw Brotheren…One Day
that would be epic indeed. i’m sure we will someday. pssst Occupy Strength is coming to South Ogden this October haha http://store.crossfitfootball.com/product_p/occupy_utah.htm
Oly Comp this morning
80-87-92F
100-107-113F on jerk
Strength:
117.5Kg
Conditioning:
12:41
MFS:
555
Strength:
200
Conditioning:
11:26 w/band for MUs. Definitely the slowest point for me.
Drew A. and Jason did the WOD as prescribed. Video of the three of us will be emailed.
BBG
1a. 155, 165, 175, 185, 195 (F), 195, 205 (F)
1b. 225, 245, 255, 265 (F), 265, 275 (F), 275 (F)
Progressing on these and that’s all that I can ask. Getting very close to my numbers from the floor. Pretty sure both of these are PR’s from this height. 265 clean especially was an awesome rep.
Strength
325, 325, 325, 325, 325
Grinding through on these.
Conditioning
Did something else.
BBG:
1) 95
2)135,135,140,145,150,155,160(pr),165(f-in the hole), 165(pr again!!!!)
Strength:
160
Cond:
Couldn’t pass up my gyms light db snatch and du WOD. Smoked it, thanks Rudy!!
I might still try outlaw cond. later. No bar MU experience so may just practice those.
BBG
1a. 165, 175, 180, 180(f), 180(f), 180, 180, 180, 185
1b. 205, 215, 215, 225, 235(f), 235, 250(f), 240
still struggling on bringing the bar into my hips as opposed to pushing my hips/knees forward into the bar
Strength
5*3 @ 275
BBG
Snatch
115-135-145-150(f) x 3 – 150
Something clicked after watching that video of Spencer. For the first time in my life, I missed a snatch BEHIND me. A rewarding miss, if such a thing exists.
Clean
165-175-185-195(f) x 4
Strength
200 lbs
No time for conditioning.
WOD 120707:
BB Gymnastics
1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed (first snatches since dislocation)
1) 95, 2) 115, 3) 134, 4) 144, 5) 154, 6) 154 (technique not perfect, but good. Pushing shoulder, so I’m gonna back off. Everything feels solid, just a little fearful), 7) 134 (failed forward)
2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed
1) 134, 2) 184, 3) 184, 4) 194, 5) 204, 6) 209, 7) 214 (f), 8) 214 (got it!)
Strength
5X3 High Bar Back Squat @ 80% – rest 60 sec. @ 199#
Conditioning (yesterday’s conditioning instead)
15 minutes Row for Meters.
20 seconds ALL OUT – 40 seconds Active Recovery
3542m
BBG: 1) 165 missed 175 behind me
2) 235
Strength: 285
Conditioning: 11:02 I hate split snatches
I wonder if any males will finish the ladder!??
BBG: Up to 165# hang snatch, 230# hang clean.
Strength: 275#.
Conditioning: Done.
BBG: up to 175# hang snatch, Up to 235# hang clean, front squat still limiting factor
Strength: 255# and did a double at 275# as a capper
Cond: Did “Amanda” due to similarities with prescribed cond.
9:42, first time trying it, loved it.
BBGym:
1) 115, 115, 110, 110, 110, 110, 110-Form started to get sloppy
2) 155, 155, 165, 165, 170, 170, 180(lost it in the hole like 3 times)
Strength: 215#
Conditioning: Skipped
M/F/S
7/6/3
BBG:
1) worked to 115
2) worked to 160
STR:
165x5x3
CON:
2 rounds+ 8 Split SN + 5 BMU
Forgot to mention. Snatches are a lot easier if you move your grip in 2-3 inches closer on each side than you would in a regular snatch.
BBG:
1) 135 x 3, 145 x 4 (Fail 2)
2) 205 x 3, 210 x 4 (fail 2)
STR:
230, 240, 245, 255, 265 (230 was 90 * 80 and too easy)
CON:
13:57 (with no bar MU’s, only attempts)
M/F/S – 2/3/3
BBG
1) 115, 125, 135(f), 125, 130, 135, 140#(f)
2) 155, 175, 185, 185, 190, 195, 200#
Strength
235#
Conditioning
in 13:00 time limit finished 2 rnds + 8 + 7 and got two foot out the door on the run ha… Finished it out in 14:34
The run smoked my ass everytime, left me huffing and puffing, 2nd rnd I started wobbling on my Snatches and 3rd rnd the Snatches were singles and sheer luck locking them out… no misses tho. MU were pretty stable and easy although I had to reset my hands on each rep, also sweat played a factor (I gots no chalk yo)… Overall the transition from run to Snatch sucked.
BBG:
1. 95, 95, 95, 100, 105, 105, 105
2. 105, 110, 115, 120, 125, 130, 130
Str:
215
Cond:
65# snatch (never done a split snatch in my life), muscle ups with rings (feet on the ground, progression mu)
13:00 completed 200m on the last run.
BBG:
1a) 165,165,185,185,205,225,155-No fails
1b) 225,245,255,260,275,300,315-No Fails
Strength:
360
BBG:
Snatch – Hit 145, failed at 155 a few times
Clean – Hit 215, failed at 225
Strength:
200lbs
Conditioning:
14:01
Conditioning:
10:32
Almost made the cut (6-10min) but didn’t play out well for me today. Brief description of WOD would be. Split snatch are easy as fuck! So are bar MU(the part that didn’t play out in my favor) if your hands don’t rip to shreds in the second round on a hot pull up bar. I also hate running so that was by far the worst part. 115# split snatch is way to light for the games athletes. They will fly through the workout UB for sure!
7×1 Hang Snatch 185/195/200/205/215(f)/215/220(f)
7×1 Hang Clean 245/275/295/305/315/325(f)/325
5 x 3 BS @ 80% – 375
Conditioning: no time today, so plan to try it out in the morning.
CFG Data:
SP:
Hang snatch: 70kg (PR)
Hang Clean: 105 (PR, had more in me)
Squats: 116
Conditioning: 14:04 <– I lagged on the MUs too much.
CALEB:
114
140
squats: skipped
Conditioning 13: something.
BBG:
1) 155,165,175(f), 170, 175, 180, 185(f), 185
2) 185, 205, 215, 225, 235, 245(f), 245
Strength: 245
Conditioning: None
My hand (stitches) can’t handle catching a snatch yet with a hook grip but I managed the clean.
7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed
-Up to 285. Missed at 295.
Strength
5X3 High Bar Back Squat @ 80% – rest 60 sec.
-295 all sets.
Conditioning
3 rounds for time of:
8 Split Snatches @ 115/75lbs (alternating legs)
7 Bar Muscle-Ups
Run 400M
-11:24 with no hook grip and very funky bar muscle ups to keep the pressure off my right hand.
BBG:
1. 115, 120, 125, 130, 135, 140, 145
2. 150, 155, 160, 165, 165, 170, 175
King Kong: RX women’s 300/165
10:53 (slow…..failed 2 cleans and a MU, this should have been sub 10 easy)
BBG
Snatch – 185, 205, 215, 225, 235, 240, 245(f)
Cleans – 245, 255, 265, 275, 285, 295, 305(5#PR)
Back Squats – 315# x5
Conditioning – 11:32 bar MU were all singles, just couldn’t get in a rhythm with them today. Snatches were fucking easy and stupid. Definitely not a good test of fitness for the fittest in the world.
BBG
1) 75-80-85-90-92.5-95-100# (ties snatch PR)
2) 135-140-145-150-155-160(PR)-165 (f, couldn’t get out of the hole)
Strength
160#
Conditioning
13:07 rx’ed
BBG:
Snatch – up to 225 (straps)
Clean – up to 285 (no straps)
Squats – 275
Conditioning – done.
Snatch 195, 205(f)
Cln 255, 265(f)
Squats 270
Conditioning – 8:30
BBG
1) 155/175/185/185/185/205F/205PR (btw I didn’t have my compensator’s, I wore some bullshit minimus shoe.)
2) 255/255/275/275/285F/285F/275F (blaming shoes again!!)
Strength
5×3 305
Cond: 11:53 w/ Rings
My opinion on the wod.
Split snatches felt pretty easy took a little getting use to at first but after the first four I had no problems with these. I did have a problem stringing them together (I blame my own coordination though) so I just did one at a time and would drop it from the top etc. Muscle up’s were easy also I broke them up so i wouldn’t reach fatigue they went 3/2/2. Now running, for a guy that only weights 185 I fucking hate running, end of story. All in all I felt well prepared going into this WOD And I have confidence all your legit athletes are going to dominate this one.
Cond: 9:21
Snatch. Fine. BMU’s – No issue, kinda rough on the hands, whatever. The run is the dangerous part. Lot’s of time expended and a high output, Risk of entering the spirit world quickly is high. Run fast, but within pace. It’s a sprint, but not a 100M dash…Needs to be paced more like an 800m.
“If you finish, again—in that 6-10 minute range, do not post your time or thoughts to comments.”
Great job champ but read the fine print. Unless of course you were seeking troll praise on your sub 10 time..
185 Snatch, 275 Clean, 275 for Squats as well. No conditioning, did fight gone bad earlier in the day already.
out of curiosity,what degree of split did you allow as a split snatch, which is perhaps one of the worst programming ideas ever, in my opinion. I just wasn’t sure how to measure the split; I went full split, like in a split jerk to reward and train position, because that’s how we roll, but I could see some athletes simply muscle snatching and taking a tiny step into a “foot” distance difference for the “split” – just curious what others think and are doing and think about this programming? thnx
BBG: Hs, 150/155/160/165/170/175pr/180f
HC, 185/190/195/200×4
Thank you Outlaw
BBG:
1) 155,175,185,195,205,210 PR!!!
2) 225, 245, 265, 285, 285
Strength:
365>
Cond:
10:16 Will redo when Im not crushed from all the BBG, Strength and oh yeah and the 110deg in the box at noon. Can easily get low 9 or sub 9
WOD 120707:
BB Gymnastics
1) 135-135-140-140-146-155-155lbs.
2) 185-196-205-205-210-216-227lbs.
Strength
234lbs.
Conditioning
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
13:31
No one gives a fuck what “other” conditioning anyone did besides what was prescribed by the outlaw way on this thread. If you cant do a bar muscle up then sub it for something that can get you stronger so you can. Post your main site times on main site.
BBG –
Because of left knee (which is getting much better with physical therapy) all power today for snatches and cleans.
Snatch –
135-145-155-165-165-165-165
Cleans –
225-225-230-230-235-235-240 – never maxed on Hang power cleans before so before regionals the most I did was 225. Today as a cash out I did 225 amrap in a minute and got 6 – all singles.
Conditioning – done as Rx’d
Oh and had to skip squats for reason stated above, but would have been 275.
1) work up to 205×4 missed 2 made 2.
2) made 265 , failed 270 and 275.
Squats: 255, done fast.
Conditioning later.
Did it in under the time cap. Running the hardest part.
2/4/4
BBG
1. 175, 185, 196, 201(f), 201(f), 201 PR, 205 PR Felt great finally getting over 200lbs
2. 225, 235, 245, 255(f), 250, 255(f), 245
Strength
1. 326
Cond
12:54 My runs sucked
Hang Snatch pr – 240
Hang Clean – stopped at 255
Squats all at 365
11:54 Conditioning
http://youtu.be/v5G_LVt17S0
BB
1.) 140,145,150,150,155,160,165
2.) 205,225,230,235,240,245,255
Strength
270
Cond
10:10
BB)
1. 205-225-225-235-235-245-245
2. 245-245-255-255-265-265-265
Strength)
315lbs
Cond)
14:02 Rx….The snatches and running were fine but those bar muscle ups reallllly slowed me down. Got 6 unbroken the 1st set, 3 the second, then had to work singles for the rest. Definitely something I need to through in the mix more often.
BBG: 1) 155, 175, 175, 185, 185
2a) 185, 225, 225
2b) 135, 155, 155
Strength:
1a) 0, 10, 25
1b) 0, 0, 25 wanted a little extra on the last
Conditioning AM: 4X 500M row, rest 3min in between
1:27, 1:30, 1:39, 1:32
back later for metcon on programming
BB Gymnastics
Hang Clean 7×1
185, 185, 205, 205, 215, 225, 235(f)
Strength
5×3 @ 285
1) 115/125/125/135/135/140/140
2)165/175/185/195/195/165/165
5×3 @ 80%…..215#
Doing outlaw crossfit and following the way on Saturdays.
BB Gymnastics Hang Snatch
95, 105, 115, 120, 125 Fail X 3 times – I’m a slow learner
Hang Clean
115, 125, 135, 145, 155, 160, 165
Strength HBBS 5X3 @ 190 All reps completed
Cond 22:24 – I had no problem breaking the max time cap. And I still can’t do a bar muscle up.
Completed on 7/12
BBG:
1. 115, 120, 125, 125, 130 (f), 130, 135 (f)
2. 155, 160, 165, 170, 175, 180, 185
Strength:
245 across
Conditioning:
Skipped
1) 115/115/125 (miss)/125/130/135/140
2) 165/175/185/195/195/165/165
HBBS @ 215#
BBG:
1.)155, 155, 155, 175F, 175, 185F, 185F
2.)205, 205, 215, 215, 215, 215, 225F
Strength:
245
Conditioning: (Track was being resurfaced so I had to sub 400M row for run)
11:35
8/16/12
WOD 120707
BB Gymnastics
1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed. 154, 176, 198, 209, 220(PR), 220(miss), 220(miss), 198, 198lbs. (Note to self: focus on one spot while lifting)
2) 7X1 Hang Clean – same as above. 242, 242, 265, 265, 276, 287(PR), 265lbs.
*PRs for this accessory movement.
Strength
5X3 High Bar Back Squat @ 309lbs – rest 90 sec. (all sets no belt)
Conditioning
3 rounds for time of:
8 Split Snatches @ 115lbs(alternating legs)
7 Bar Muscle-Ups
Run 400M
Finished in 9:11. Brutal, lungs were burning on the run, snatches were awkward but pretty light, and bar muscleups were easy. Snatches mostly broken, bar muscleups all unbroken. Screw running.