Obviously, I will have much more about the weekend, but I’d like to take tonight to say I’m unspeakably proud of each and every athlete I had the pleasure of working with this weekend. I cannot imagine a more inspiring group of people.
WOD 120716:
BB Gymnastics
1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.
2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.
Strength
1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.
Conditioning
“(power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time.
Elisabeth Akinwale was sooo amazing!
The games were amazing need to move to the US!!
I had the opportunity to attend the Games for the first time. It was nice to watch all the outlaw athletes compete. Great to see Talayna fight her way to the podium!
Talayna’s Fran was the highlight of the games for me, outstanding
+1
+1
+1
such a badass finish, i had one of those “stand up at your desk and cheer” moments when she finished those last 9.
Rudy, I was in town as a judge/follower of the Way. I wish I could have found you to tell you this in person but Id like to congratulate you on a job well done. Your Outlaws were awesome, keep up the great work, and thank you for all you do.
Time limited and bicep tendons pretty sore from Friday’s pull ups
Heaving snatch balance 2 @ 90kg, 2 @ 90kg, 4 @ 90kg
Lockout was a fight as my arms are stopping short of full extension at the moment
Power Elizabeth
5:54
Cleans gamed to 6-5-4-3-2-1, 5-4-3-2-1, 3-2-4
MFS = 466
Talayna’s fight for the podium was beyond amazing!!! EA’s work was equally impressive. Job well done coach.
Had the opportunity to watch them this weekend. They all did an amazing job.
snatches:
115 – 125 – 135 – 135 – 135 – 145 – 155 (f)
Pulls:
185
Balances:
115/125
Isabel: 5:55 first time i’ve done this workout, really really happy with that result. made my day
Awesome job to all of the Outlaws who competed this weekend. Simply amazing to watch all of you compete!
BBG:
1) 3 x 115, 2 x 125, 2 x 135 (1 fail and 1 epic fail)
2a) 205
2b) 105
STR:
Done
COND:
5:20
M/F/S – 1/1/1
Someone is for sure losing an eye today
Couldn’t attend, but it was great to be able to watch and cheer the Outlaws from here at the gym. Congrats athletes, and congrats Rudy.
bbg
1) 7×2 snatches from blocks just below knee 205, 225, 245, 265, 275f, 275f, 275(1)
2a) 3×4 snatch pulls 300#
2b) 3×4 snatch balance 225#
strength
1a) 3×7 strict banded gh raise, purple band
1b) 3×12 tempo ghd sit ups, done
Um…wow.
Oh, when I always looked at your weights on your posts I wondered how they are so high…. Now I see you are half man half bear.
Good to know. Good Job.
Nicely done sir! I thought you were kidding about being 50% Ogre.
lmao. thanks guys, even though i am 50% ogre 25% man and 25% bear i owe much of my progress to that bearded wizard Rudy and this awesome programming. it was really cool to see Talayna up there on the podium. big Congratz to all the Outlaws for a beastly display of athleticism at the games.
Conditioning 4:26 rx cleans unbroken, dips 7, 7, 7.. 5, 5, 5,… 2, 1, 2, 1, 1, 1, 1
BBG:
1)115-115-115-125-125-125-135
2a) 205
2b) 75-105-125(f)-105
Strength:
1a) red band, red band, purple band
1b) done
Conditioning:
6:49
BB Gym:
1) 105, 115, 115, 115, 115, 115, 115
2a)155, 165, 165
2b, 115, 135, 135
Strength:
1a) red band
1b) done
1) 165,175,175,175,185,185,195
2a) 225
2b) 195, 205, 205
Conditioning- 4:33, felt slow and out of shape
Rushed warm up and paid for it on the snatches
BBG:
1) 185, 195, 205, 215, 225 (1), 225 (1), 225 (1)
2a) 135, 155, 185 (suck at these)
2b) 245 245 245
Strength:
1a) Complete, green band
1b) Copmlete
Conditioning:
4:04, UB 1st round, then pathetic show afterwards
BB gymnastics
1) worked up to 180×2(my PR from the floor) felt good so did 185 then 190 for a 10lb PR … from BLOCKS.
2a) 225
2b) 190
strength
1a) complete
1b) complete
Conditioning
4:12 RX
Elizabeth kicked my in the NUTS!!!! Round three, starting to get tired, I hit the trigger point and exploded up. The bar caught me just under the balls and my nutsack and belly button were put on first name basis! I had to finish round three in tears.
BBG: 115,115,125,125,135,135,145
2a) 145,145,155
2b) 135,135,145
Strength: done
Conditioning: 5:12
bbg
1)175, 185, 190, 195, 200, 205, 210f
2a)235, 245,255
2b)195, 215, 225f
strength
1a)rdl-135, 155, 175, 195
1b)done
cond
3:59
Sam,
When do you work out and how far are you away from Ft Meade? Send me an email if you get a chance cperry2942@hotmail.com
BBG:
1. 115, 115, 120, 120, 125, 125 (0,X), 125 (X,X)
2a. 185 across
2b. 135 across
Strength:
Skipped, used time after conditioning to work on MUs
Conditioning:
6.52
BBG:
1. 155, 175, 185, 193, 197*1, 197(f)
2a) 215
2b) 190, 200*3, 206 (205 is 1RM snatch)
Strength:
1a) done
1b) done
Conditioning:
5:01
BBG:
1. 95#
2a) 95#
2b) 95#
Str;
1a) body weight
1b) body weight
Conditioning:
4:34 (modified: 45# cleans, jump box ring dips)
5k Run Up and down some pretty steep hills 26:52 (Large elevation changes).
1)145,145,135,135,135,145,145
2a)145,135,135
2b)145,135,135
Strength – (Don’t have GHD, Got Swedish Ball and anchored feet under bench with a bunch of 45# plates to hold it down)
1a)Blue Band
1b)Done
Conditioning
3:59
Just coming back from arm and lower back injury didn’t want to go too heavy.
BBG
1)135-140-145(f)-145-150-150-150(1)
2a) 205 x 3
2b) 135-145-150
Strength
Skipped
Conditioning
4:41
BBG
1) 145×3, 155×2, 165×2
2a) 225
2b) 135
Conditioning
9:03
Congrats to all the athletes and coaches. Especially our boy Stack! Good job Rudy. Next up for us here.. Oregon Games- end of August. No time to rest- Do Work.
BBG:
1. 75-80-80-80-85-85-85
2a) 135
2b) 95-95-100
Strength:
1a) red band
1b) done
Conditioning: 6:19
Are there any outlaws in NYC, if so where do you train?
Yes. I live in Harlem but don’t go to a “box”. I try to piece it together between my basement and an Equinox. It’s not ideal, but it’s doable. I sometimes go and train with a buddy who coaches in Williamsburg at Crossfit Virtuosity. Where in NYC are you?
M/F/S 2/4/5
BBG
1) 135/145/155(1XF)/155/165(1xF)/175(1xF)
Lost everyone to the front, felt slow through the middle all day.
2a) 220 3×4 First set felt heavy
2b) 135/135/155/165 Again felt slow and didn’t have good stability at the bottom today
Strength
1a) 3×7 done with purple band
1b) 3×12 done
Conditioning
4:43
Anyone know any boxes that follow outlaw in Las Vegas?
I wish, I’m the only Vegas “outlaw” that I know of. I workout in my garage. Most have open gyms in the weekend I believe.
Thanks maybe I’ll try an open gym…
1) 40kg – 45 – 50 – 55 – 60 – 65, 70,
2a) 70 – 70 – 70
2b) 70 – 70 – 70
Strength – done
“(power) Elisabeth” – 5.28
BB Gymnastics
1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.
2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec.
2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.
1- 185,185,205,205,225(1),225(1),225
2a-225 all sets
2b-195,215(3),225(3)
Strength
1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.
1a-Done with no band.
1b-Done
Conditioning
“(power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
-5:53. Should have let go of hook grip and dips need work.
Staying light for competition this weekend.
7 x 2 Snatch up to 165
3 x 2 Snatch Pulls @ 225
3 x 4 Heaving Snatch Balance @ 155
Elizabeth
21 15 9
Power Clean @ 135
Ring Dip
4:51
where are you competing? If you are going to the CALSTATE games let me know
I attended the end of the Games yesterday in Carson and it was great seeing Talayna, Akinwale, and Mckay representing the Outlaws. I was hoping to run into Rudy but no such luck.
I meant to post this last week:
265# snatch off blocks. 10# over my PR
Solid! Love the scream! haha
BBG:
165×2 185, 205, 225(f), 185, 185(f)
* felt really off today, I got everything well over my head just couldn’t stick it
1a) 325
1b)185, 205, 225
Strength:
1a) 1st set w/ green band then moved up to blue band for last two sets
2A) Done
Conditioning
6:42
Just was one of those days, should’ve done better
BBG
1) 175
2a) 225
2b) 180
Conditioning:
6:07
Snatches: up to 76 (PR)
100 and 60 for part 2
Strength done
Conditioning: 3:49 (PR)
BBG:
1. 135, 135, 145, 153, 165, 175*1
–> went for a 1RM cause I was feeling good and pr’d by 10lbs @ 185#
2a) 205
2b) 115, 125, 135 (worked on perfect form and kept weight low)
Strength:
1a) done
1b) done
Conditioning:
4:48 rx
Snatches up up to 110 kg/242 lb
Pulls 128 kg
Drop snatch 110 kg
strength done
Elisabeth 3:41
BBG
155x2x7
a) 155
b) 135
Cond
4:41
Tried it again tonite and got 4:10.
7×2 Snatch low blocks. Up to 225. Missed 235
Strength- Done
Elisabeth- RX-
3:22
BBG
1. 145, 155, 165, 175, 185, 195 (F, F), 195 (F, F)
Last couple of sets were a fucking gong show.
2a. 215, 215, 215
2b. 185, 185, 185
These went better than I expected them to.
Strength
1a. Done w/ Red Band
1b. Did toes to bar instead, GHD’s bothered my back last week and I have a comp this weekend.
Conditioning
6:05
Ring dips need work, cleans were good.
BBG:
1. 115-135-155-165-175-185-185-195×1-195×1
2a. 205-205-205
2b. 135-155-155
Strength:
1a. Purple band
1b. Done
Conditioning:
3:20 RX
BBG: 1)165. Missed second rep of 175
2a)225
b)135
Strength: both done
Conditioning :
4:04
Snatch-135
Snatch pull- 185
Snatch balance- 145
All too light.
BBG: 60-65-65-70-75f-75f-75kg
1) 90-90-90kg
2) 60-60-70kg
1) 165,175,185,195(f)x4
Skipped accessory work
conditioning 6:47
BBG:
1) 80kg, 80, 80, 85, 85f, 80, 80.
2a) 120kg, 120, 110
2b) 90kg, 90, 95
Strength:
1a) Red band, then Blue band for second two sets. Green next time.
1b) Yup.
Conditioning:
4:34. Wow. PR by over 2 minutes from about a year ago specifically of the power version. Rest breaks are just getting much shorter. Just when you think your conditioning is going downhill…
BBG
1) 115#
2) 215#
3) 115#
Conditioning
4:55
Subbed Dips for Diamond push-ups (I know…weak sauce.. but didn’t have the equip)
BB gym:
1) 135, 185(f), 185, 185(1), 185, 185, 190(1)
2a) 235 all three
2b) 190 all three
Strength:
Complete
Conditioning:
RX
No PR(3:10) but 4:05 will do for today 🙂
BBG:
1. 145, 155, 155, 165×4
2a) 165, 175, 185F
2b) 185, 205, 205
Strength:
1a) complete with purple band
1b) complete
Conditioning:
4:50
BBG:
1) 155, 165, 170, 175, 180, 185 (f, f), 185
2a) 265 for all
2b) 175, 180 (2), 180 (3), 180 (3)
Strength:
Done.
Conditioning:
4:00.
1) 105-105-125-135-135-135-135
2) 185-195-205
3) didn’t do
4) 1 red 1 red 2 red
5) done
Cond
4:45
1) up to 185
3rd pull slow as hell today.
2a) 205 215 225
2b) 205 215 225
Felt great and fast.
1a) used 15lbs no bands
1b) done
Conditioning
5:47
2/2/2
BBG
1) 125- went full on short bus on these today, even managed to drop the bar on my shin from the top one time
2a) 185
2b) 115
Strength- 1a) purple band, 1b) done
Conditioning- 4:13
BBG – 135, 155, 155, 175(1), 175, 185(2!), 175(1)
Heaving Sn Bal – 155’s
GHR – done with red band
GHSitups – done, still dont feel much here, tempo doesnt seem to make them harder
Elizabeth – 4:22. stop to break a few times to fix the rings coming loose and sliding down.
Snatch: 113/118/123/128/133/133/133
Snatch pull: 168#
Snatch balance: 118/123/128
Strength: band was not happening so did ub sets with 10# plate
Situps-done
Elizabeth: 4:35. Huge PR. My dips felt weak. Went from sets of 6 to singles by the last 4 of the set of 9.
Did another conditioning after:
50 double unders
15 hspu
4 muscle ups
5 power cleans (125)
4 muscle ups
15 hspu
50 double unders
12:10. My hspu were garbage. Completely slowed me down. Same thing happened at regionals during Diane. I just gotta keep at em.
worked to 195# off of blocks
no time for snatch pulls or snatch balance
Other work done
Elizabeth (power) 3:33
7 x 2 Snatch off low blocks 185/195/205f/205/215f/215/225
3 x 4 Snatch Pull 245 all
3 x 4 Heaving Snatch balance 205 (f on 4)/205/ 205 (f on 4)
3 x 7 Good morning @ 185
3 x 10 Strict t2b
Conditioning : 5:38
BBG
1) 185
2a) 225
2b) 165
Cond – 4:12
1/1/1
Love starting fresh on Mondays!! It truly was an amazing weekend for the Outlaws and the rest of the athletes that competed!!
BBG:
Snatch: 165,165,175,175,185,195,195
2a: 225, 245, 245
2b: had to sub 3 rep max OHS (needed baseline for an upcoming competition, the Pipehitters Classic in Seattle)
Strength: Done
Conditioning: 4:21. Well off my PR… Such is life.
2-3-3
BBG:
1) 135-145-145-155-155-165-175(F)
2a) 185
2b) 135-155-175(F)-165
Strength:
1a) Red band
1b) RX
Conditioning:
1) 4:14
snatch 185 185 190 195 200 205 210 215
pull 225×3
heav balance 195 195 215
strength:done
conditioning 3:38
Gymnastics – kgs
1) 45, 45, 45, 50, 50, 50, 50
2a) 55
2b) 59 (not my PR, but getting there)
Strength
15kgs
Conditioning
First time doing Elizabeth
11:43=
Ring dips, ugh. Rhythm was bad. Muscled through most of them instead of kipping….
225# snatch from blocks (stacks of plates)
Love the programming and seeing good gains!
Snatches done up to 72.5kg
Ripped a callous on the back of my thumb so snatch pulls were excruiciating so I cut them short. Wrists didn’t enjoy Snatch balances either, so cut them.
Lost all motivation and went back inside. Should’ve had a rest day.
BBG:
1) Snatch – 145, 145, 150, 155, 155, 160
2a) Snatch pull – 185
2b) Heaving Snatch Balance – 185 for first round, then 175 for the next two.
Strength:
1a) Purple band
2b) Done
Conditioning:
5:10 RX
1) 185, 205, 205, 205, 215, 215, 225- really happy with it
2a) 295, 305×2
2b) 225, 215, 215 missed 4th rep
strength work done
conditioning
3:50- muscle cleand the first set as fast as possible, burned me out
BBG:
1) 105-115-125 I keep missing forward so I stayed with this weight.
2a) 205
2b) 165, 175(F)
Strength:
1a) subbed banded Good mornings + med ball leg curls
1b) subbed tempo v-ups
“power Elizabeth”
5:25
cleans were gross, dips were great.
BBG –
135-140 for all – perfect form, still doing power because of left knee
GH/GHD’s – completed
Snatch Pulls
225 across
Conditioning –
4:23 – first time for this. Lung burner!
BBG: 1) 135, 155, 175 (Fail @ 2), 175 (Fail @ 2), 175, 175, 175 (Fail @ 2)
2A) 175, 225, 225
2B) 115, 135, 135
Strength: Done without band.
Conditioning: 4:28
-Notes-
Not enough high pull in the snatch, when I did it right, almost threw the shit through the roof.
Should have warmed up a little better, had trouble in the catch for the snatch.
Need to focus more on getting quality breaths during transition to rings on “Elizabeth”,
STOP muscle cleaning. Fatigue too fast.
BBG
1) 110-110-115-115-115-120-120-120
2) no snatch pull
3) 135#
COND= 4:40*
BBG
1. 135, 155, 165, 175, 185(f), 185, 196
2a. 235
2b. 210
Strength
GH Raise red then blue for last 2
GH Situps done
Cond
6:10
7×2 from blocks: 145×2, 155×2, 165, 165f2nd, 165f2nd
snatch pulls-205
snatch balance-135, 155×2
power elisabeth: 5:22
BBG:
Had to go lighter and just above knee for snatch on blocks
80# for all
Strength:
1a) 2 red bands
1b) done
Cond.
Had to do hang power cleans. Time was awful!
BBG-185×2, 205×5- missed on last 3 jerks
Strength-
1) 225, 275, 295, 315, 295
2) 185, 195, 200(5#pr), 205(fx2)
Conditioning-Total time- 11:13 (1:36, 1:21, 1:16- switched to push press on last 2 sets due to knee), Total burpees-72 (25, 23, 24)
BBG- up to 155. This is the worst these have felt in a long time. Second pull hit my pubic bone which was sore already.
Snatch Pulls – 245 all
Heaving- up to 165. Best my balance has been on these.
GH- Done black band
GHD- Done no weight just right with tempo.
BBG
2a @ 215
STR
1a purple band
1b done
Cond
7:58 first ring dips since surgery
BBG:
1) 135, 155, 165, 170(1), 170(1), 170(1), 170(1)
Frustrated, move like shit today. Left, did not complete rest of the work.
BB GYMNASTICS
Snatch off low blocks – 7 x 2 – 60kg, 65kg, 70kg, 75kg(f), 75kg, 80kg(f), 80kg
Snatch Pull – 4 x 3 – 95kg
Snatch Balance – 4 x 3 – 60kg, 65kg, 70kg, 75kg
STRENGTH
3 x 15 TTB
WOD
Elizabeth
21-15-9
Power Clean (60kg)
Ring Dip
Time: 6.10
Sn 175,185, 195f on 2nd, 195, 200 f on 2, 200 f
sn pull 265
sn bal 200×2, 135, 155 dropped to work on sitting back in the bottom
GHR green band x6, purple band x7, black band x7
tempo ghd 12, 12, 12
conditioning
5:42
m/f/s
2/3/3
BBG-1)135,155,165,175,185,185,185
2a)225,225,225,225
2b)185,185,185,195(3,F)
Strength-done
Cond- 4:17
BBG
1)145/145/155/155/165/165F + 1/165
2a) 235
2b) 135/145/145 Cant hit my 1RM snatch yet, getting better at these though
Strength
1a) Red Iron Woody band
1b) Completed
Conditioning
8:58
So much improvement over the past 5-6 weeks since I started following Outlaw. Cant wait until my numbers are on par with some of you other guys.
BBG:
1) 185
2) 265
3) 155
Strength:
DONE
Conditioning:
Pwr Eliz: 3:20 pr
15 min rest
Isabel: 4:20 1st time ouch
15 min rest
Fran: 3:23 no pr
bbg: 105/110/115/120/125/130/135f1
2a) 195
2b) 95-105-115
conditioning 10:04
1) 115/125/125/1256/125/130/130
2) 135#
2b) 120#
3×7 Good morning @ 125#
3×12 GHD
Cond: 9:56 @ 115#
BBG:
1.) 135, 145, 145, 155, 165, 165, 175
2a.) 155, 165, 175
2b.) 155, 165, 175
Strength:
1a.) 1/2″, 1″, 1+1/4″
1b.) as Rx
Conditioning:
8:05