Wisdom.
Here’s an email I got from Bryan St. Andrews:
We went to local competition in PA the other day and here is a pic of one of our girls repping your gear. Secondly, you guys should know the event started with a clean ladder with 6 (24/20) box jump overs at each station in 40 seconds. 5 guys total finished the ladder out of about 20+ people, 3 from CrossFit Nittany and two other Outlaw followers. Also, 6 of our girls PR’d their clean at the event.
Just wanted to say thanks.
Sincerely,
Bryan St. Andrews
CrossFit Nittany
WOD 120808:
BB Gymnastics
1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – heaviest possible, rest 60 sec (exactly). 3-Stop DEMO VIDEO
Notes: To be clear, this is two reps of a 3-Stop-Snatch-Pull ONLY, then 1 Power Snatch with no stops.
2) 7X1 1 Power Clean + 2 Push Jerk – heaviest possible, rest 60 sec (exactly).
Strength
1a) 3XME Strict Pullups – any grip, rest 45 sec.
1b) 3XME Deficit HSPU 6/4″ – kipping is allowed, rest 45 sec.
1c) 3X15 Reverse Hypers – heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.
So say I puke while deadlifting and crap myself during a met con… What would that make me?
A drug addict going through withdrawal.
But… my juice cycle is programmed by Klokov’s coach
LMFAO, Drywall is the shit!!!
Poop is funny.
Someday you may be as funny as fitness Lonnie
can’t stand that guy, how does he even make a living?
Some day you may be as good a podcaster as Justin Judkins.
Buuuurn.
Ouch. That was low. I didn’t realize you were forging your elite period this morning
It’s Always Sunny…well played sir
And I almost shit myself yesterday doing the cleans off the high blocks. Real shit
I was at that competition too. (I actually feel like a complete dork because I’m the one in the background and I feel uber giddy about sneaking my way onto the Outlaw page). I completed the woman’s ladder at a weight I was stuck at for a very long time. It went up like nothing. Hoping you’ll post a Tour date around here soon!!!
Drywall you witty bastard.
Aw, that’s so cute how you guys are BFFs and you talk about poop.
BBG
1) 115, 115, 115, 115, 125, 125, 135(f) – on PS
2) worked technique with 115# due to wrist
Strength
a) 25, 15, 13
b) all strict and had a brain fart did 9″ deficit <— dafuq??? 9, 7, 4
c) subbed Good Mornings 115#
d) these were tough 95, 105, 95#
Going to be in Rome, Italy for a few days in late August. Any Outlaws?
the pope?
oh, for exercising.
BBG:
1) 115 done EMOM
2) 165 done EMOM
Strength:
a) 15-12-10
b) 6-6-6 (kipping)
c) 140-140-140
d) 75-85-85
MFS – 2/4/5
BBG:
1) 115 all
2) 155, 175 x 2, 185 x 2, 190 x 2
STR
a) 12, 13, 11
b) 4, 4, 3 (25# plates)
c) 140 all
d) 75 all
1/2/6
BBG:
1) 135# across
2) 165# across
Strength:
a) 10, 9, 5 (pro. grip)
b) 10, 9, 5 (scaled to no deficit. no kip)
c) improvised (bench laid across dip bars and done unloaded.. pretty lame)
d) 75# across
MFS – 5/5/3
BBG
1) 120# across
2) 165# across
a) 10-8-7
b) 6-6-3
c) 180# across
d) 85# across
2.4.4
bbg:
1) 185, 60 seconds rest exactly
2) 225, 60 seconds rest exactly
strength
a) 15, 13, 16
b) 5, 6, 5 six inch deficit kipping hspu
c) rigged a contraption and held a 10# med ball between my feet
d) 75, 95, 105
BBG:
1) 2×155, 5×175
2) 2×185, 2×205, 3×225
Strength:
1a) 15, 12, 13
1b) 12, 10, 10
1c) strict gh raises check
1d) 95, 105, 115 holy hell!
Cond: swimming
200m warm up
5x100m rest 2min b/t – ave. split 2min
5×50 rest 1min :45
8×25 rest :30 :20
100 cool down
QUADZILLA Hates SWIMMING!!!
BBG
1. 135, 145, 155, 160, 160, 135, 135
2. 185, 195, 205, 215, 225, 225, 225
Strength
1a. 12, 10, 10
1b. 7, 5, 5
1c. 25, 25, 25 (No reverse hyper, subbed back extensions)
1d. I’m fucking stupid and did snatch grip push press.
BBGym:
1) 115, 115, 120, 120, 120, 120(f), 115
2) 155, 155, 160, 160, 165, 165, 170
Strength:
1a) 12, 9, 10
1b) 3, 4, 3
1c) 20#-done backwards on an incline bench with two 10# weights in between my legs
1d) 80, 90, 95
M/F/S
3/6/4
BBG
155,155, 155, 155, 165, 165, 165
225, 225, 235, 235, 235, 245, 245
1a 6, 6, 4
1b 3, 4, 2 -lost balance while kipping every time.
1c 185
1d 155
M/F/S – 4/6/7
BBG:
1) 75Kg
2) 90Kg
Strength:
1a) 10/8/6
1b) 2(fell)/7(fell)/6(fatigue)
1c) 10Kg hug a twinkie
1d) 40-45-45Kg
MFS:
454
BBG.
1) 115,135,150 throughout (Not heavy just wanted to be fast.)
2) 185,205,215,225,235 PR on power clean and failed the jerk.
Strength.
1a) With a 20# vest on, 15,15,12
1b) Went to a 8″ deficit, 15,12,8 (fell off)
1c) Did banded back ext.
1d) 115,105,95
BBG
1) 60, 70, 72.5, 72.5, 72.5, 75, 75kg
2) 100, 102.5, 105 (fail 2nd jerk), 105 (fail same), 3x 102.5kg
Strength:
1a) 16, 13, 12
1b) 7, 7, 5
1c) 60kg good mornings
1d) 80, 90, 85kg
3/5/7 – Legs are fried after yesterdays squat session… Vacation makes you hurt!
Just realized that 1d was a press and not a push press… My bad.
BBG: 1) up to 155.
2) up to 205. Missed second jerk
Strength: 1a)14/13/11
b) 10/9/7
c) done
d)95
BBG
1) 125, 125, 135, 135, 145, 145, 145
2) 165, 165, 175, 175, 185, 185, 185
Strength
1a) 13, 10, 10
1b) 6, 4, 3 (strict)
1c) Back ext 20 pound med ball
1d) 115, 115, 115
BBG
1) Snatch- 95,115,115,115,115,120(m),115,120
2) CJ- 120,135,140,140,140,140,145
Strength
1) Pullup- 22,18,19
2) HSPU- no deficit 10,6,6… Working on these cause i suck at em
3) Done on machine- 30 both legs all sets
4) 95,105,105
The 3 snatch pull helped me with proper setup today.. Have had bad form over the last few days, but went back to focusing on setup, first pull at 115 felt beautiful.. Felt tension on the Hamstrings, sank butt down to load them and all weight was on heels.. Was a mood booster for me.. Clean and jerks were easy. Maybe more weight next time
BBG
Snatch – worked up to 165
C+j – worked up to 225
Strength
Pullups – 19,13,14
HSPU – 12,9,3(lost balance)
Hypers – red and purple band
Press – 95, felt awful on shoulders, bad grinding
BBG
1) 110-110-110-110-115-115-115
2) 140-140-140-140-145-145-145
Strength
a) Press 55-65-65
b) Rev Hypers (20# mb)
c) Pull-Ups 11-12-12
d) HSPU (kipping, on parallettes, 6″ deficit, to abmats) 6-5-5
bbg
1)165,170,175,180×3,185f
2)230×3, 235, 240,245, 250
str
1a)15,13,11
1b)2,3,5
1c)na
1d)na
low on time
BBG
1) 85-90-95-95-95-95-95
2) 135 for all
Strength
a) 8-9-9
b) 6-6-5
c) rigged with band
d) 55-65-65
– I kept in lighter today as yesterday was a ton of work with Outlaw and a competition WOD. I felt it crushed.
BB Gymnastics
1-155,155,155,165,165,175,175
2- 185,185,185,205,205,225,225
Strength
1a) 3XME Strict Pullups – any grip, rest 45 sec.
1b) 3XME Deficit HSPU 6/4? – kipping is allowed, rest 45 sec.
1c) 3X15 Reverse Hypers – heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.
1a-12,12,10,10 (All in hollow position)
1b- 3+6, 9,7,6
1c- 3×15 Good Mornings @ 95#
1d- 3×5 @ 95#
I’m sure i look like and asshole for asking, but what is the m/f/s some people put at the end of there posts??
Mood/Fatigue/Soreness from 1 to 10 on your own subjective scale
Asshole
Thanks, and for the asshole down there, it doens’t say anywhere in the doctrine or the FAQ
Read it again
Asshole
Read the FAQ for Dumbass noobs and you will know!!!
Asshole
Oh, I apoligize its in the General FAQ, 3rd question down!!!
Asshole!!! lol
BB Gymnastics
1) 145, 155, 155, 155, 155, 165, 165(f)
2) 185 for all sets. Failed sets 4 and 5
Strength
1a) 19, 15, 9
1b) 9, 8, 7
1c) Had to hack together my own version of reverse hypers.
1d) 105, 105, 95 (this was harder than I thought it would be)
Drywall is the Dane Cook of Crossfit
How old are these guys again?
BBGym:
1) 105
2)150
Strength:
1a) 7,4,7
1b) 12,9,10
1c) 75
1d) 165
MFS-2/3/2
BBG:
1) 145#
2) 195#
Strength:
1a) 25, 21, 15
1b) 11, 6 (kipped off the wall), 9
1c) With a 45# DB off GHD
1d) 95# for all sets
BBG
1) 145
2) 175
Strength
1a) 10, 8, 7
1b) 2, 2, 2
1c) 50
1d) 95
Snatch
70kg,75kg,80kg,80kg,80kg,80kg,80kg
Clean
80kg, 90kg, 100kg, 100kg, 100kg, 100kg, 100kg
Strength
1. 11, 11, 9
2. 4, 4, 4
3, done off jerk blocks
4. 95lbs, 115lbs, 135lbs
Snatch: 115, 120, 125, 130, 130, 145 (PR), 145 (PR)
C&J: 135, 145, 155, 165, 165, 165, 165 (HOLY SHIT! I was burning from my feet to my head. 60 sec started feeling like 6, I thought my stopwatch had broke.)
STR:
12, 7, 6
9, 6, 5
all reps unbroken @ body weight
95, 95, 95
BBG
1) 135×2, 155×5
2) 185×2, 205×5
Strength
1a) 25, 22, 23
1b) 7, 7, 4
1c) red band + ankle weights
1d) 135, 145, 145
1) 80kg, 75, 75, 75, 77.5, 77.5, 77.5
2) 100, 100, 100, 100, 105, 107.5, 107.5
BBG
1) 155,155,165,165,175×3
2) 220,220,230,230,240×3
Strength
1a) 16,11,10
1b)6+5 kipping, 6+5, 5+3
1c) 140×3
1d) 55,65,75
Strength:
A)6,6,6
B)1in def. 1,1,1
C)15#db between feet
D) did these strict 65#
1) 155 165 165 170 175 iffy 175iffy
Last 2 sets, caught it right at parallel.
2) 205 215 220 225 235 245f 2nd jerk 245
Yeah!
1-13 12 12- did tuck pullups off squat rack
2- 11 10 11
3- body weight
4- 115
2/2/5
3 Position x 2 + Snatch – 185 x 7
PC&PJx2 – at 205-205-205-225-225-235-240
Pull-ups – 15-20-17
HSPU – 14 – 9 – 5…fell off last set
Reverse hyper… subbed Heavy Swings
Snatch Press – 105lb
BB Gym:
1) 95, 115, 125, 135, 145, 155 (F Snatch), 135
2) 155, 165, 175, 185, 195 (F 2nd Push), 165, 165
Strength:
1) 15, 12, 8 (Alternated Sets, Pull-Chin-Pull)
2) 7, 7, 5 (The deficit makes a BIG difference.)
3) Sub’d 10 Second Straight Leg DBell Deadlifts w/ 2x 35#; 8-8-8
4) 8 @ 75#, 8 @ 85#, 8 @ 95# (Last set was very hard for me.)
BBG
1. 135, 146, 155, 165, 176, 185, 185
2. 205, 216(f-1st J), 216, 225, 236, 236(f-1st J), 225
Strength
1a. 12, 12, 12
1b. 2, 3, 2 Lost balance
1c. 95, 105, 115 Kept light after slight tweak two days ago
1d. 65, 75, 85 those really felt odd.
Im a day behind but to make it short and sweet in late april I snatched 185, today I pulled 230 off the blocks and it was almost for 2….fuck….yeaaaa
Mixing in a periodized Oly program for a meet in 12 weeks, so not doing all Outlaw BBG exactly, but Oly lifting every WOD day.
Strength
1a) 8, 7, 6
1b) 4, 3,3
1c) 30lbs
1d) 45kg (push pressed it, whoopsie)
BBG:
1) 154, 154, 165, 165, 170, 176, 181#
2) 181, 181, 192, 198, 209, 209 (F 2nd Push), 203#
Strength:
1) 23, 21, 19
2) 8, 5, 6 (Still haven’t figured out how to kip)
3) Makeshift, no resistance
4) 135, 135, 135#
165
205
11/11/10
8/7/5
15/15/15
105
BBG:
1) 175
2) 205
Strength:
1a) 15-13-13
1b) 7-10-8
1c) Reverse Hypers on a GHD with a green band
1d) 75-85-95
Strength
1A. 14, 10, 8
1B. 10, 7, 6
1C. Subbed Weighted bak ext. – 10, 10, 10
1D. 110, 110, 110
BB Gymnastics
1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch
185-190-195-195-185-195-205
2) 7X1 1 Power Clean + 2 Push Jerk
250F-225-225-235-245-255-265
Strength
1a) 3XME Strict Pullups
11-10-12
1b) 3XME Deficit HSPU 6/4″
11-10-11
1c) 3X15 Reverse Hypers
20#
1d) 3X5 Snatch Grip Behind the Neck Press
95-105-125
BBG: Worked Oly complexes with coach at CF Virtuosity — light w heavy focus on technique:
1. 105
2. 125
BBG:
Snatch: 105, 125, 125, 145, 145, 145, 145
C and J: 205, 205, 225, 225, 245, 245, 265 (Failed once, but tried again. I WANTED it!)
Strength:
ME PullUps: 22(PR)-18-16
ME Deficit: Handstand Pushups: 10, 8, 8
Reverse Hypers: Done
Snatch Grip Press: 155, 135, 135
M/F/S
3/3/4
Bbg-
1)165,165,175,175,185,195,195
2)195,205,215,225,230,235,245
Strength-
1a)20,16,16
1b)12,12,8
1c)20,20,20#db
1d)95,95,95 (apparently I’m a big fat pussy, you know the one with big hairy meat curtains!)
BBG
1) 95, 95, 95, 95. 105, 105, 105
2) 135, 135, 115, 115, 115, 115, 115
Yup, I went down in weight, should have caught that on video for Rudy to post on a rest day.
Strength
1a) 8, 7, 6
1b) 8, 6, 8
1c) 17#, 17#, 17#
1d) 45, 50, 60
BBG
1) 95, 115, 125, 135, 135, 135, 145
2) 185, 185, 195, 205, 215, 215, 215
Strength
1a) 22, 15, 13
1b) 9, 8, 8
1c) bw, bw, bw
1d) 95, 95, 95 – didn’t feel great with the shoulders
Accessory:
1a) 20, 15, 14
1b) 10, 6, 7
1c) On GHD backwards with 25lb slamball
1d) 50f last rep, 45, 45
BBG
1) 85-85-85-90-95-95-95
2) 125-130-135-140-140-145-145 (felt weak)
STRENGTH
PU: 18-15-15
HSPU @ 5″ deficit: 11-11-12
No time for rest of programming
BB Gymnastics:
7×1 3 top snatch + 1 Power Snatch: 135, 145, 155,155,160,165,165
7×1 1 Power Clean + 2 Jerk: 205, 215, 220,225,225,230,235
Strength:
1a) Strict Pull ups: 21,14,11
1b)3x ME HSPU with 6″ deficit: 9,7,3
1c)did the shitty reverse hyper scaled thing
1d) 135, 135(F on the 5th), 95 shouldn’t have bitched out and gone heavier the last set
7×1 125, 135,145,155,155,155,155
7×1 175,185,195,205, 205,215
1) 15,12,10
2) 15,12,10
3) 20lb
4) 135
1) 7×1 @ 115
2) 7×1 @ 135, 155, 165, 175, 185, 185
1a) 10, 10, 8
1b) 3, 2, 1
1c)
1d) 115#
BBG
2x 3 stop Snatch Pull + Power Snatch (with straps) 50 55 60 65 70 72 74 76 78 (172 lbs) 80/f
Power Clean + 2 Push Jerk 40/1+2 -> 95/1+2 by 5 kg
Strength
1a) Strict HSPU 2×10’s+AB/5 3×10’s+AB/5 4×10’s+AB/4
1b) Deadhang Strict Pull-ups: 14, 13, 12
1c) Snatch grip Shoulder Press BNK 65/5 75/5 85/5
1d) Reverse Hyper 3×15 @ 150
“Bonus”
Hang Power Clean & Jerk 135/1 -> 235/1 by 10 lbs, 185/1 220/1 240/1
AMRAP in 10:
5 HSPU’s (on 45’s & 10’s with ABMAT inbetween; kipped)
10 KB Swings @ 32 kg
30 DU’s
5+5 hspu’s
BBG:
1.) 130, 135, 145, 150, 155, 160, 160
2.) 185, 185, 185, 190, 195, 195, 195
1. 95. 105. 110. 115 F. 115. 120 f
2. 115. 120 130. 135. 140. 145. 150
1a pullups 6, 5, 4
1b. hspu 6, 5, 12. no deficit
1c – dont have equipment. did “hug a twinkie”
1d. 65# press