There’s been a ton of “sentences” and “phrases” that have been filled with things called “words” published on the site this week (some pretty intelligent stuff actually—see what happens when I don’t write?). So I thought it was time to make things even more serious, and remind you all of some philosophies that we, here at Outlaw Industries, believe very strongly.
WOD 120817:
Strength
1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this DEMO VIDEO.
1b) 7X3 Bench Press @ 70%, rest 60 sec.
Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.
Conditioning
7 rounds for total working time:
100m Shuttle Run (10m sections)
20 HR Pushups
10 Hang Squat Clean to Thrusters @ 115/75#
*Rest 1:1
Midline
1a) 3X10 Weighted “Strict” GH Raise – heavy, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME L-Sit Hold – rest 60 sec.
Really thinking about doing the conditioning tonight so I don’t have it on my mind and can’t sleep…
Did it.
Conditioning. RX
1:51,1:58,2:01,2:10,2:21,2:21,1:57
Total working time, if I did the math right.
15:05
Not as bad as I thought. Still sucked.
Wrong numbers for the conditioning.
Here is what I really got.
1:28,1:55,2:01,2:24,2:23,2:21,1:57
Total working time.
14:13 RX
For the banded deadlifts, I dont have any, so would chains work the same if they put the same 20% of my max at the top of the lift, or should I go buy bands?
I tried chains first too (mainly lazy bc the band set up confused me and I cried) but it is not the same. Chains don’t come off the ground evenly, making you reset between reps and knock off rhythm or the quick DLs.
Bands are the way to go.
Hey thanks for replying to my question. Its not that I’m lazy I just have never had success with the bands. My problem is I buy them online with out getting to test them and they never work. They are either too short or too thick and I’m not getting the correct percentages at the top of the lift. Anyone have suggestions on where they got bands?
Clarification on the shuttle run please…just 10m run ten times?
You are correct. Measure out a 10m section. Run down touch the ground and run back. Do that 5 times without stopping and you have a 100m Shuttle Run (10m Sections).
No 10m sections.. You add 10 meters each time, like 10m, 20m, 30m.
What you just described is a suicide. A shuttle is a set distance. In the case of this workout 10m.
dumb question, 1:1 rest means to rest as long as it took you to do the round?
Correct
Wrong. It’s stays at 10m. There and back 5 times to = 100m
oh my bad.. I was thinking of the last time we did the 120m shuttles with 10m,20m, and 30m sections.
Looking to buy Raleigh Training Camp tickets from someone if interested please email me at dude1340@gmail.com *also will pay extra if looking to make some cizaaaash!
Also looking for tickets, but to the Austin, or Dallas camp. I’m at teamdeshirtryne@hotmail.com.
any tech savy gurus followin the way? if so, we need an outlaw iphone app that has all of the daily workout formats built in (BBG, strength, etc…) a lot of the other crossfit apps are pretty shitty
That would be pretty damn sweet..
Check out sciencebehindsweat.com – there isn’t an app yet but there’s one in the works – The Outlaw Way is listed as an affiliate and has it’s workouts uploaded.
Strength:
1a) 90Kg
1b) 80Kg, dropped to 70Kg
Cond:
2:40/3:04/3:04/3:44/3:18
Midline:
1a) 8Kg
1b) 11/20/22sec
MFS:
473
Strength
1a. 225 + Blue
1b. 185
Conditioning
17:04 (1:55, 1:59, 2:40, 2:41, 2:41, 2:36, 2:32)
Hand releases got to be a real bitch.
Midline
1a. 25, 25, 25
1b. :12, :14, :13
STR
a) 205 + Red
b) 195
Cond
17:39 (2:25, 2:30, 2:15, 2:19, 2:20, 2:29, 2:21)
Mid
a) done, no weight
b) 12, 10, 14
3/5/5
Str
a) 175+blue
b) 165
Cond 4 rounds in 20min time cap sucks
Midline
1) 0#, first time with GHRs and were hard
2) 5-6-7 seconds
1a) 175 + red bands
1b) 155
Conditioning
31:37 with rest, not last rest.
1a) 25 15 15
1b) not timed. No more than 25 sec each.
2/5/6
Can you please explain me the rest time? *Rest 1:1? Does it means i rest the same time i lasted doing the round?
yes
Strength
Banded Dead Lift- 205+2 black bands
Bench- 195
Conditioning
only 5 rounds had to get back to work
1:41, 1:56, 2:00, 2:06, 2:13
Midline
GH Raises- 35#
L-Sit Hold- 26, 29, 27
Strength
1a)205#
1b)175#
Conditioning
1:52/2:00/2:09/2:33/2:27/2:28/2:05
15:34 w/out rest
Midline
1a)20#
1b)20-30sec
4/2/1
str
1a)255 + elitefts black + rogue purple
1b)195
cond
2:28,2:29,2:35,2:40,2:55, 2:34, 3:20
midline
no time
Strength
1a 170
1b 135
Con
We didn’t have to call the paramedics on this one, and for that I feel like I came out on top. Only finished 4 rounds.
3:00 4:45 4:00 3:37
Midline
1a 25 lbs for all 3 rds
1b 8, 16, 18 seconds
Strength.
1a) 210
1b) 185
Midline.
1a) No weight just strict
1b) 18,20,20 Seconds.
Did the L-sit’s on the floor.
Strength:
a) 175 + red band
b) 155
Cond:
2:30/2:30/3:30/3:00/3:43 – 95lbs
Mid:
a) no weight
b) 12-12-12
MFS – 4/8/7 – really beat up this week.
Strength
1a) Banded DL had to sub: 40% bar, 30% band): 135
1b) Bench Press: 100
Conditioning
1:56, 1:54, 2:03, 2:00, 2:19, 2:40, 2:03
Midline
1a) Weighted strict GH raise:15#
1b) L-sit hold: 30, 35, 30 seconds
Strength
1a. 150# plus bands
1b. 105#
Conditioning
1:57, 1:58, 2:10, 2:05, 2:10, 2:08, 2:18
14:46 total
M/F/S 2/4/6
Shouldn’t have done a distance run yesterday…
Strength
1a) 225 + 2 Purple no name bands. 445 PR, actually had a scale and tested it, each band gave 43 lb of resistance at the top of my lift, used two bands for a total of 86 lb accommodating resistance.
1b) 225 no misses. 320 PR
Conditioning
1) 2:00
2) 2:13
3) 2:24
4) 2:41
5) 2:20
6) 2:42
7) 2:02
Total Time 15:42 Rx’d
1st and 2nd round went great felt fast, after that legs felt like they had lead weights tied to them. Thought I should have been able to do all 7 rds of sqt clean to thrusters UB, quickly went to 5/3/2 and maintained that through rds 3-7. This felt like a very long WOD but the recovery work was awesome.
Midline done with body weight…
Strength:
1.) 245#
2.) 195#
Conditioning:
1:53, 1:58, 2:18, 2:23, 2:38, 2:38, 2:40 Rx’d 15:08, total work time.
Mid:
1a.) 25# plate
1b.) 31, 31,30
2/3/3
DL: 205+orange
BP: used DBs due to RTC issue, 70’s
No Conditioning
Midline: wt/sec: 10#/18″, 20#/20″, 20#/15″
Str
225 with orange bands
190
Wod
34 minutes total time
Midline
10# x12, 25#x12x2
:16, :14, :14
666
Strength: 1)215 plus bands
2)185
Conditioning:
14:34 working time rx
Midline:
1a)20
B)33,32,28
Strength:
1a) 205 No bands
1b) 155
Conditioning:
18:10 working time rx
Midline:
Skipped
MFS: 322
Only did the strenght today, very tired from weightlifting practice.
1 a) 55kg + band
b) 37,5kg
Will do rest tomorrow
Strength:
1a)skip
1b) 95#
Cond:
2:08,2:28,2:38,2:30,2:30,2:32,2:12.
Total 16:58
Strength:immediately post cond. Out of time.
1a)25# all 3
1b) One set 10s. I was toast.
1a)150+ purple bands
1b) 110
Conditioning
1:57,2:01,2:11,2:44,2:46,2:36,2:35
Total 16:49
Midline
1a) no wt… Getting better may be able to pick up a 2 1/2 lb wt next time lulz!
1b):40,:28,:29
1a) 275 + blue bands
1b) 185
conditioning: 2:01, 2:46, 2:55, 3:06, 3:10, 3:18, 2:35 total 19:43 Rx
body died out no sleep.
Midline:
1a) 25,35,35
2a) 32, 23, 25 seconds
1a- 225 green band
1b- 195
conditioning- 2:11,2:39, 2:42, 3:21, 2:59, 2:42, 2:44
Strength:
1. No bands. Did 265# deadlifts and tried to be as quick and explosive as possible,
2. 160
Conditioning: 5 rounds
3:00, 2.37, 2.57, 2.43, 2.36
Midline: Did Tuesday’s BBG and strength yesterday and threw in some GHDs afterward. Worked on OHS today instead.
Strength
DL@ 215 + red band, easy
No bench (aggravated injured shoulder)
Conditioning
1:22,1:55,2:39, 2:40, 2:15 (called it at 5 rounds, trying to limit pushup volume after burpees and HSPU already this week, think that has been the problem behind shoulder pain)
Midline
GHR – 20,25,25
L-hold – 9(rings),15(hanging from bar), 20(hanging from bar)
1a) 250
1b) 185
Cond
2:00-1:51-2:02-2:24-2:34-2:21-2:29
1a) 25-35-35 lb plate held
1b) 25-30-25 seconds
Bbg-
1a) 205 on bar
1b) 225
Cond-
27:29
Midline-
1a) skipped, back strain
1b) 45, 40, 40
DL % of 550
Bench 245
Conditioning
Conditioning felt fine on wrists. Just didn’t let the bar roll back in my fingers.
Splits:
1:23
1:49
1:46
1:31 (missed lap, I think)
1:51
2:15
1:40
21:56 total; 12:15 total working time
Strength
1a) 160 on bar, green band draped
1b) 105
Conditioning
1:50, 2:04, 2:13, 2:35, 2:40, 2:35, 2:29
Total: 14:26
Midline
DNS/DNF
strength
1a) 295+blue bands
1b) 305#
conditioning
ate a burrito and took a nap instead
midline
1a) 25#
1b) 15s, 15s, 16s
STRENGTH
Deadlift – 7 x 3 – 135kg (No Bands)
Strict Press – 7 x 3 – 52.5kg (No Bench..)
MIDLINE
Strict TTB – 3 x 10
L – Sit – 3 x Max Effort Holds
CONDITIONING
Rd 1 – 1.53
Rd 2 – 2.17
Rd 3 – 2.38
Rd 4 – 2.43
Rd 5 – 2.55
Rd 6 – 2.53
Rd 7 – 2.58
Total Working Time: 18.05 rxd
RUDY, your going to have to explain to my wife why she keeps finding me on the garage floor in the fetal position..
Strength:
Standing on Band Deadlift with Green Band with 295 pounds on bar across all sets
Bench Press at 175 for first set, went to 185 after.
Conditioning:
1:45
1:42
2:08
2:18
2:40
2:48
1:53
Total Working time: 15:04
Midline:
A) Done
B) :21-:20-:23
Deadlifts felt very light. I went over 50% of my 1RM as it is. Bench press also was light. I think my max for that is old too.
Conditioning was pretty fun. Slowest part was the clean to thrusters.
Strength
1a) @100kg + red band wrapped around the bar and my feet
2b) @85kg
Conditioning
Total time = 32:22
Midline
1a) 3×10@BW
1b)16,15,15
Strength
1a) 205
1b)205
Conditioning
3rounds 12:00 work time
Midline
1a)15
1b)complete
No DL
COND= 11:02 working time
1:38-1:38-1:52-1:59-1:55-2:00-2:00
WTD GH Raise at 25#
L-sit: 45 sec-45 sec-45 sec
Strength
1a)215+bands
1b) 215
Conditioning
16:34
MIdline
1a) 1 set and hamstring cramped
2a) 20, 13, 20
Conditioning with 10 Kb thrusters at #53
Strength-
1) 225 with purple bands and I felt pretty explosive.
2) 230 did these on the bench but did not feel nearly as explosive maybe bench went down some?
Cond: Did a prowler, farmer walk, pull up deal for 3 rounds. 6 min.
Midline
1) Done with a 20lb vest round 2 and 3 plus purple band. Rd 1 only purple band behind neck.
L sit – were between 15-20 seconds pretty weak.
Strength
1a) 175 + green Rogue mini bands
1b) 175
Conditioning
10:03 total working time (only completed 4 rounds because I ran out of time)
Midline
1) 10lbs
2) :22, :18, :15
Warm-up:
Free HSPU 5/5 4/3 4/5 3/2 3/2, then emom 5×5 @ 5 mats
Every 30 seconds: 1 Power Snatch + 1 Hang Squat Snatch (ub) 40/5 45/5 50/5 55/5 (121 lbs)
Every 30 seconds: 1 Power Clean + 1 Push Jerk 60/5 65/5 70/5 75/5 (165 lbs)
Strength
Deadlift 7×3 @ 250 + purple bands
Bench Press 7×3 @ 198 lbs (90 kg)
Conditioning: 13:27 Rx
Midline:
3×10 Glute Ham Raise @ 10, 15, 15
3xME L-sit (bent leg a bit) 10s, 12s, 14s
Strength:
1a.) 225 + 1.25″ bands
1b.) 165
Conditioning:
29:14 ~ didn’t read 1:1 rest did straight through:(
Midline:
1a.) 40lbs
1b.) 10s, 9s, 7s