Shhh…
More work to do.
WOD 120714:
BB Gymnastics
1) 7X1 Hang Snatch (just below the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just below the knee) – heaviest possible with near perfect technique, rest as needed
Strength
5X2 High Bar Back Squat @ 90% – rest 90 sec.
Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.
Conditioning
3 Power Cleans 185/120#
50 Double-Unders
15 DB Thrusters 60/40#
6 Power Cleans 185/120#
50 Double-Unders
12 DB Thrusters 60/40#
9 Power Cleans 185/120#
50 Double-Unders
9 DB Thrusters 60/40#
For time.
Conditioner looks killer. Can’t wait!
Strength: 275#/ 275#/ 285#/ 295#/ 305# (305# is my old 1RM)
I’m brand new to this program so just wondering if the cleans and snatches are caught at the bottom in a full squat or if they are caught standing?
Caught in a full squat. If it were caught standing it would be specified as power clean or power snatch.
So in the conditioning you catch the clean standing
Thanks
Before somebody asks I’m going to throw it out that that I think it’s 60#/40# per hand on the thrusters. Not the combined weight of both hands.
No way. It’s 60 DIVIDED by 40# = 1.5pounds in each hand. Your local Curves should be able to lend you some 1.5’s.
Just have to remember to alternate the weights, don’t want one side stronger than the other.
BB Gymnastics:
1) 7X1 Hang Snatch (just below the knee): all @ 55 kg/121 lbs
2) 7X1 Hang Clean (just below the knee): all @ 70 kg/154 lbs
Strength:
5X2 High Bar Back Squat @ 90% = 100 kg/220 lbs
Conditioning:
Time: 9:57 RX
Did the WOD with 40# each hand
BB Gymnastics:
1. 50, 50, 50, 55, 55, 55, 55
2. 70, 80. 85, 90, 90, 95, 95
Conditioning
80 KG clean and 24 KG KB thrusters.
Put a time cap on 12 minutes, did everything but the last 9 thrusters… Felt very slow. 🙁
Snatch 185, 195, 205(f)
Cln 225, 235, 245, 255, 265(f)
squat 300 failed second rep on last two sets
Conditioning 9:37. #45 DB
Snatch work
70, 80, 85, 90, 95, 102.5F, 102.5F
Clean work
102.5, 110, 115, 120, 125, 127.5F
HBBS @ 152.5kg
Conditioning
85kg PC, 27.5kg / hand thrsuters
11:00
BBG
1) 135-135-140-140-145-150-150
2) 175-185-195-195-200-200-205
Strength
225 x 5
Did another conditioning
BBG:
1) Worked up to 215
2) Worked up to 275
Strength:
1) 345 all sets
Conditioning:
8:45 slow
7×1 Hang Snatch below knee 185/195/205(f)/205/215/225
7×1 Hang Clean below knee 275/285/295/305/315/325(f)/325(f)
Back Squat 5 x 2 @ 425
Conditioning 8:50 (done with 55kb)
BBG: 1. 135-145-155-165-175-185-195f-195-205f
2. 185-205-225-235f-235-240f-245 (catch felt like garbage today, couldn’t go as heavy as I would’ve liked)
Strength: 325
Conditioning: 10:49
BBG
1. 165, 175, 185 (F), 185, 195, 205 (F), 205 (F)
2. 235, 245, 255 (F), 255, 265 (F), 265, 270
Snatch was a little disappointing today. Didn’t really feel all together even on the reps that I was making. Happy with the cleans though. 270 was a PR from the blocks.
Strength
365, 365, 365 (Fail Rep 2), 345, 345
Was alternately anticipating and dreading this day coming up in the programming. 365 was a new 2RM. Let the missed rep take me forward a little bit.
Conditioning
13:57
50 lb Dumbbells are the heaviest we have at the gym so I had to use those. This was hard enough to where I’m not too upset about that.
BBG
1) 175-180-185-195-200-205(hang PR by 10lbs), 210(f)*3 – barley missed them, but should of went with fractional plates, 210 would have tied my PR from the ground
2) 205-215-225-235-245-255-260(f)
Strength
5*2 @ 310 – felt really heavy today
bbg
1) 7×1 hang snatch from below knee 205, 215, 225(f), 225, 235, 235, 235
2) 7×1 hang clean from below knee 235, 245, 265, 275, 285, 285, 305
strength
5×2 hbbs @ 350
conditioning 8:50.. 55# each hand thruster, 205# clean to make up for not having 60# weights for thruster
1) 85, 90kgffff, 90, 92.5fff, 95f, 95. Not afraid to fail… lol. Been a while since I’d done a heavier snatch. It shows I guess.
2) 110, 110, 115, 115, 120, 125fff
Strength:
147.5kg. Never done dubs at that weight before for high bar. PR I guess?
Conditioning:
8:12 w/50lb DB’s. Biggest DB’s our gym has. Pretty lame.
BBG
1) 135, 145×2, 155×2, 165, 175
2) 185, 205, 215×2, 225, 235(fail), 235
Strength
1) 280
BBG:
1) Up to 175#
2) Up to 240#
Strength: all at 315#
Conditioning:
9:52
On the hang snatch and clean do you guys bring the weight from the ground to the below knee position, pause, then pull? Or do you stand up with the weight and then sink to below the knee and then pull? Is there a correct way?
I got to just below knees and paused for a good second or two.
Doing it correctly only matters if you want to do the workout correctly.
Demo Video: http://bit.ly/OqMmfO
Sorry CL, those were stop/pause/segment cleans. Use catalyst athletics as your demo video resource.
Hang Cleans: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=68
You can also look through old posts here for a crap ton of demo videos.
1)135-145-155-165(f)-155(f)-145-145
2) 185-205-225-225-235(f)-225(f)-215
3) 275
4) 11:45
BBG:
Hang Snatch- 165,185×2,205, 225(f), 215, 155×2
Hang Clean-255,265,275,295,275, 255×2
Strength:
450#
Conditioning
10:11
BBG
1) 175, 180 (F)
2) 215, 225 (F)
Strength
270
Conditioning
15:39
BBG: 1)165
2)235
Strength:315
Conditioning: 11:19
BBG
1) Up to 135#
2) Up to 205#
Strength
315#
Conditioning
7:55 (Extremely scaled so nothing too exciting)
First day beginning The Outlaw Way; likewise, first day back to crossfit after a 9 months of strictly Endurance work. I was unable to hit the conditioning weights and couldn’t double-under the way I used to. Lots of things to work on. Having an awesome time watching the outlaws in the games.
You at Benning?
I was from 2004 – 2008. You?
2/75. Just left, at Benning now.
RTB? Im in Eglin, but in Group..took a different road
BIG day today…
BB Gymnastics
1) 7X1 Hang Snatch (just below the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just below the knee) – heaviest possible with near perfect technique, rest as needed
1-135,185,205,225,235,240(PR),245(miss)
2-185,225,245,265,285,295(m),295,305(PR)
-These were PR’s for any type of snatch or clean. This programming is paying off.
Strength
5X2 High Bar Back Squat @ 90% – rest 90 sec.
-315,325×4
Conditioning
3 Power Cleans 185/120#
50 Double-Unders
15 DB Thrusters 60/40#
6 Power Cleans 185/120#
50 Double-Unders
12 DB Thrusters 60/40#
9 Power Cleans 185/120#
50 Double-Unders
9 DB Thrusters 60/40#
For time.
-10:16 Rx’d.
Sorry again about the vertical perspective! Should have told my buddy before the lift.
240.
BBG
1)135/160/165/170/175f/175/180 PR from the hang
2)200/210/215/220/230/235
Strength
5×2 275 for all
Conditioning
13:32, felt slow and now that I read the other times, I know it was slow. 60# db thrusters were very slow.
m/f/s
1/2/4
M/170
BBG
1.) 185, 195, 205, 205, 215, 225, 235 (f)
2.) 245, 255, 265, 265, 275 (f), 275, X
Strength
345
Conditioning
9:58
*changed shoes on second set of double unders*
BBG
Snatch – 185, 195, 205, 215, 225(f), 225, 235(f)
Clean – 235, 255, 265, 275, 285, 295, 305(f)
BS – 345, 345(1), 335, 335(1) called it quits
Conditioning
7:42 – should have done the thrusters UB
Conditioning only today-12:41
sn-160lb (15 under pr)
cl-230lb (10 under pr)
conditioning
9:55 Rx
you guys/gals are freaking beast!!! How long have you all been working out to do what you do? I dropped the conditioning wod to 95#’s, only did 10 DU’s and used 20#’s in each hand for the thrusters. It took me 9:23 to finish and I was in the floor in the fetal position sounding like I was having some sort of medical emergencyand it took 3 minutes before I could stand up. Is something wrong with me; or are you all not human???
i can’t speak for any of the others but i’m 50% ogre
Let me ask you guys/ girls this.. Now don’t jump all over my dick for just asking a question. Do you think that the Outlaw athletes in the games were overtrained? I know one personally so I know what his programming was. They all looked great to start but have faded faster than some of the others. Thoughts?
The only people who could really answer this is the athletes themselves. Wih that being said, if you look at Rich Fronings volume, and the fact that he proclaims he never takes an actual rest day… I wouldn’t think to bring up over-training.
Likewise..your comment that accompanied your question is a bit preemptive. Look at Talanya, Elisabeth, and Chad coming back strong
True story. That is just 3 of the athletes.. out of what 15.. right? I have to say though Talanya looked great most of the weekend. She has great cardio mixed with good strength.
Can’t speak for any of the athletes at the games on their persnol feeling, but what other coaching program do you know has 20% of their athletes that went to the games finishing top 24? For some of these athletes it’s first time in the games atmosphere. My coach always says overtraining is all in the mind and the body can adapt to just about anything. LOL
BB Gymnastics
A) 135, 155, 155, 165, 175, 185 (Fail), 185 (Fail)
B) 185, 195, 205, 225, 245, 255, 265
Strength:
5×2@90%
385, 385, 365, 365, 365 (Dropped to 365, No Spotter)
Conditioning:
8:32
Double Unders were Unbroken, Hardest part was BY FAR the thrusters. Stabilizing in the top especially.
First day on Outlaw coming from OPT. Looking forward to reaching new heights!
A. 120, 125, 130, 135, 140, 145, 150 (F)
b. 150, 155, 160, 165, 170, 175, 180
Strength: 235 all sets
Conditioning: 11:33 DU’s suck
BBG:
HS: 155, 175, 185, 190(f), 190(f), 190(f), 190 Fuck You! PR.
HC: 205, 225, 235, 245, 255, 265(PR) 275(F)
Strength:
285
Conditioning:
Later
Gymnastics – kgs
1) 45, 45, 50, 50, 50, 50, 55F, 50, 45 (for form)
2) 55, 60, 60, 60, 60, 60, 60
Skipped BS due to time – Boo
Conditioning
15:55
DB Thrusters were tough, but I’m awful at DUs. Best run was 20 in a row in my last round….Glad we do them so often!
Way to go T. and EA! 3rd and 7th? Fuck the haters…
Work to competition openers:
Snatch – 205
CJ – 275
Conditioning:
3 power cleans 185
50 DU
15 thrusters w/ 2 55lb KBs
6 power cleans
50 DU
12 thrusters
9power cleans
50 DU
9 thrusters
8:55
Congrats to T and EA!
Snatch: worked
Up to 133# but failed x 3
So dropped back to 128# for last set
Clean: finished at 183#
Strength: 90% wasn’t happening today (240) so went with 216 for all sets
Conditioning: 7:11. Used 35# kb’s since I had no db available. Did everything UB. Reset all cleans but had a quick pace
sn- up to 175 felt weak
clean- up to 225
Squat- 365 x 4
Conditioning: 14:17 thrusters were getting me. Doubles were decent for me, cleans were easy unbroken.
snatch 135 155 175 185 195 205 215 220f
clean 225 245 255 265 275 285 290f
conditioning 6:38 55#DBs heaviest we have
Where can I find the Outlaw t-shirts for sale?
BBG:
1) 70,70,75f,75f,75,75,75kg
2) 90, 100,110f,110f,105,105,105,110
BBG:
1) 75-80-80-85-90-95-100
2) 140-145-150-155-160-165(f)-165 (f)
Strength:
180
Conditioning:
13:49 had to do this with 45# DB because it was all we had.
bbg
1)165, 175, 185, 195, 205 x 2, 215f
2)265, 275, 285, 295, 305, 310f, 305
strength
335
cond
no time, will make up on 07.18.12
Typing this up a bit late..
BBG
1) Worked up to 80kg (PR)
2) Worked up to 105kg (Equals PR)
Strength
5 x 2 x 170kg. Freaking hard. Slightly longer rest breaks than 90 seconds (more like 2-2.5 minutes)
Conditioning – Subbed 80kg Powercleans and Thrusters with my 25kg plates (with handles)
12:45 – A slow grind. Double unders weren’t too bad in a WOD for once.
BBG
1) 105-110-110-115-115-120-120
2) 135-145-145-150-150-155-155
HBBS @ 210#
COND= 7:23*
Have managed to screw up my back somehow so couldnt do any bar work 🙁 I tried to.
Practiced Paralette hspu (no deficit) and bar MU for the first time.
Cond. no PC 8:26.
1) 7X1 Hang Snatch (just below the knee) – 135×1, 145×2, 155×2, 165fx2
2) 7X1 Hang Clean (just below the knee) – worked up to 185, put didnt get any heavier
5X2 High Bar Back Squat @ 90% – 310# got em all
Conditioning
power cleans, DU, dumbell thrusters-13:42 Thrusters sucked!!!
Sn worked to 205 and failed. I am having issues getting and staying back in the bottom. I am missing forward a lot. I am not having any problems getting the bar up and over but when I receive the bar it does not seem to be back far enough.
175,185f, 185, 195f, 195, 205f, 185,
Cl worked to 260 and failed. Working back into this from my wrist injury.
205, 225, 235, 245, 260f, 255f
HBBS
330#
conditioning 11:25
had problems stringing du in 2nd round
BBG
1. 175, 185, 195, 207, 207(f), 207(f), 196
2. 225, 235, 245, 255 (PR), 255(f), 245, 245
Strength
1. 365
Cond
8:58 should have done the thruster UB and I suck at DU in my oly shoes!!
BBG
1) 155/165/165/175F/175/180PR/185PR(finally!)
2) 205/225/225/235/235/240F/240F
Strength
290 completed
Conditioning
kicked my ass, Sub’d 60# DB thrusters for 125# bar thrusters
16:15
BBG:
1) 115, 125, 135 (f),135,115,115,125
2) 135,155,175,195,195,195 (f),175
Str:
1) 5×2 @ 245#
Cond:
12:31 @ 155 pwr cl & 45 db thru
BBG:
1.) 142, 142, 152, 152, 162, 162, 172
2.) 170, 185, 195, 195, 207, 207, 220
Strength:
275, 275, 275x1F, 275x1F, 255
Conditioning:
12:52