This weekend we’re finally back to some competitive exercising for money. At both Europa Dallas, and Summer Crush, there will be Outlaw “super teams” vying for the tops spots. The Texas Outlaw team will be taking on Europa Dallas, and will feature: Jason Hoggan, Candice Ruiz, Courtney Wuistinger, Christy Harper, and my very own 12-year-old Weightlifting coach, Spencer Arnold. The team taking on Summer Crush is no less impressive, and will feature Lauren Brooks, Sarabeth Phillips, and—in her first competition since becoming the third fittest woman on earth—Talayna Fortunato.
The possible podiums, prize money, and free shit they could win is all great, but I care about more interesting stuff. Like… Which team is better? I know, they don’t match up easily (5 vs 3, odd numbers of chicks and dudes, etc), but there’s gotta be enough there to compare to spark up a pretty good debate, right? I mean it works on the NFL network, it should work here too.
Awe… This makes me miss Exercisecenter. C’mon Pat, give us some predictions. Lemme guess, Azadeh?
It’s Deacon’s birthday. That means I have the excuse to give you guys a really hard workout using the corresponding numbers, and you can’t complain because he’s the cutest, most awesomest little dude in the world. (Yes, his shirt is a little dirty in the pic. He’s a baby you critical assholes. Maybe you should try eating while someone else holds the food.)
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean and Jerk.
15 minutes to establish a 1RM Front Squat.
Notes: These should be at absolute rock-bottom depth. DO NOT stop at just parallel to score a big number. Go to absolute bottom to score a true number.
12 minute AMRAP of:
11 Pause Pullups
8 Behind the Neck Push Jerks 185/120# (racks may be used)
18 Pistols (alternating)
Notes: Pause Pullups are pull-ups performed with a 3 second pause while holding the chin over the bar. If the chin does not remain over the bar for a full 3 seconds, the reps does not count. If there is debate on how long 3 seconds is, set up a clock within clear view of the pull-up bar and literally watch the 3 seconds count off. These may be any grip and kipping is allowed.
I dunno that’s a tough one…. The other team does have Jason Haägen
Today is my B-Day…..I’m honored to share it with Deacon.
Happy birthday to the baddest ass Outlaw of All Time. Is he crushing baby steps and onto baby handstand walks yet?!
He’s prolly just poopin for time lol.
Are you figuring the Outlaw S&C program will be ready for September? I’m really looking forward to it, but I’m going on vacation next week. If the program starts without me, I’ll be as mad as Drywall! Honestly, I may be tempted to kill someone. You just better be greatful that you had such a good-lookin’ kid come outta your nuts, or I’d…
Your baby boy is adorable, happy birthday to Deacon! Thanks for sharing your knowledge, I have been following your program for a few months and it’s been the best thing that has happened to me in the 3.5 years I have been doing crossfit. Much love to you and yours, and your outlaw family… Good luck this weekend in the competitions!
When will we see those little dude shirts in the Outlaw store? I know my two little monkeys would love an Outlaw shirt, also are you going to be bringing Outlaw gear to Australia to sell when you come here on the World Tour?
+1 on the lil dude shirts – lil Spencer turns 2 in about 1 month… could always use another shirt that none of the other parents understand
+1 more on the kids shirts.
+1 (actually +3 please!!)
Happy birthday! Today is also my mother’s birthday.
Happy Birthday, Deacon!
Front Squat Motivation:
Happy b-day lil outlaw! a fun site: http://www.todayinsport.com/day/august/18
Also, good luck to the outlaws competing.
Today’s going to rough – max effort Deadlifts (first) for our annual fundraiser: Deadlift for Dollars for our local cancer fund: Paint Georgia Pink, and if anyone wants to help me to get $1000 hit me up on facebook. Cheers!
1) 97.5Kg (F x 3)
2) 110Kg (F), 117.5Kg (F x2 2)
1st off happy bday lil D.
2nd off: 3rd snatch PR in as many weeks. #215. Fuck yeah. Before 3 weeks ago I hadnt hit a single PR, on anything, since starting the way in early march. All the joint pain, soreness, lack of energy, un-PRs, ect. Was well worth it when I stood up with that bar. If you’re reading this and struggling with this program, put your head down and do some fucking work. It will pay off.
Snatch 97.5kg unPB by 2.5kg
Clean and jerk 127.5kg unPB by 5kg had a go at 135kg but wasn’t under quite in time
Front squat 160kg PB by 10kg
Conditioning 2 + 11
Mfs – 255
Happy Birthday Deacon!!!
1) 67 kg Snatch (PB by 2 kg)
2) 90 kg C&J (PB by 5 kg)
1) 115 kg Front Squat (PB by 5 kg)
2 full rounds and 8 pause pullups
(did behind neck push jerk with 60 kg, pistols felt good today, pullups sucked :P)
Live Results for Texas Outlaw Team at Europa: http://www.westplanocrossfit.com/scores
Snatch 135 20# PR after starting The Outlaw Way this week.
Clean & jerk 155 10# PR
Front Squat 175 #10 PR
Snatch 205 but failed. Max is 220. Good news is 205 pulled up so freaking smooth and fast it was amazing. Just had no shoulders today
Clean and Jerk PR 255 failed at 265 but that was a clean PR
Front squat 305 – felt good but shifted to toes slightly. So did it agian trying to stay o. Heels instead of going heavier
Deacon – happy birthday
3 rounds plus 9 pull up. Worst part was dropping off pull up bar and having my Quads cramp from all the previous work.
Anyone want to let me in on the mood/fatig
1) 195 (tied PR). Missed 205 twice, stood up with it on the second attempt but couldn’t control it. Should have sat in the hole longer.
2) stopped at 235
Conditioning – 2 rounds + 6 BTNPJ
Good time for a bday. My firstborn son is due to be born in 2 weeks 🙂
1) 225, missed 275 2 times, attempted a 5# pr at 295, just needed it another inch behind me and i could’ve stood up.
2) 275, attempted to p.r. at 325 but missed and ran out of time
conditioning. happy bday to Deacon! 🙂
3 rounds+7 pause pull ups
Excited to start fresh and have a better week next week.
Started The Outlaw Way bout a month ago, ill start posting here since im seeing great results.
1) No snatch, I Fucked it up doing a WL competition, shoulder hurting ever since, giving a 1 month snatch break.
2) C&J Previous PR was 200lbs, Today new PR 215!! Fucking happy.
Previous PR was 200. Todays front squat PR was 230! feeling great!
2 rounds+16 reps. Scaled down the Push Jerk.
1) Hit 185, missed 195 (current PR) wasn’t feeling it this morning pulls felt slow
2) Missed 235 (PR attempt, bad dip)
300 – felt alright didn’t have enough time for another attempt
3+ 10 Pistols
Fucking awesome day.
1. 215 (5 lb PR)
2. 280 (5 lb PR)
Thrilled about both of these. For the second week in a row I hit a new record on the snatch the first time I attempted it. Took a couple of shots at 220 and missed. Had missed the clean and 280 twice before I nailed it.
PR is 350, took a shot at 355 but missed it.
Did something else
235 snatch. was underneath 240 but couldnt get up.
255 clean and jerk
305 front squat pr
felt like shiza today, very sluggish and tired.
155 on the snatch, PR is 165
215 clean but no jerk (PR is 220), no legs for the 2nd half
on the bright side, i hit a 15# PR on my front squat 🙂
no metcon today, got too many other things I gotta do plus I should probably take the rest
1)250# (5# PR)
2)300# (15# PR)
1)330# (30# PR)
250# Snatch vid http://youtu.be/vYUt4WC6dsI
1) 150 PR
2) 195 less than PR not feeling good
1) 275 first front squat max so PR
Happy b-day Deacon!
1) 150, got under 155# easy but lost it
2) did not do wrist still f****d
265# PR (never done a 1RM FS before
4 rounds…. tough shit!!!
Happy Birthday Deacon!
3rds + 8 pullups… Interesting Wod!
4) 5 rds and 7 pull ups
A big f@#k Yeah to Outlaw Way for helping me at Summer Crush to (at this time, saying this due to some judging errors, yes we have video proof) secure a 3rd place in Masters Division! See you in December at Camp!
And judging put me in 4th this morning lol
BBG:1) 170, 175 was so close
1) 300 15# pr
3 rds + 7 pistols
Ive probably never been so frustrated at my oly lifts, lots of misses, lots of swearing, lots of stuff thrown.
Snatch-205 (225 pr)
C&J-245 (275 pr)
Got a little better here…
Front squat-335 (10lb pr)
And better here…
Conditioning-4rds (love behind the neck jerks)
Deadlift for dollars fundraiser: pulled 550, fast, should have gone for 6, but I opened with the heaviest weight of the day and didn’t rally want to be that guy.
Snatch 72, not a pr, but fine
Cj 110 also not a pr, but fine
FS 137, also not a or, missed 140 basically just a long day
No conditioning, sorry lil man!
2.) Worked up to 97% of my max to test my recovering wrist. Feeling a lot better. 265#
363# new PR. 33# jump, very happy with this!
Did something different today, been a light week to recover.
On the minute for 12 min of: 25 double unders and 15 burpees
Happy Birthday little man!
1) Snatch PR 250
2) C&J up to 295
3) no front squat. Top pull Deadlifts 1×3 @ 425
4 rounds + 8
snatch- 185 pr
c & j- 235 pr
front squat – 265
conditioning – 3 rds
1) 215 (-5 off PR)
2) 255 (-20 off PR)
Cleaned 265 twice, failed jerk.
Failed 285. Stupid legs.
Ribs still hurting.
Happy belated Bday Deacon
Conditioning 3 rounds + 11 pause pullups
1) 95-135-165-185(F)-185(F) Bar doesnt spin
1) @175 2+11/8/3 pistols
Took yesterday off. The olympic lifts have strained my back bigtime. To be fair, I think it’s not so much the program; it’s more a result of my awful snatch form. This is week three of learning the lift; still working to improve it.
2) 205, 215 (F-Barely missed the jerk)
1.5 Hours BJJ. First time back on this after a 2-year haitus. Brutal.
Participated in a competition this weekend in Ventura, Ca. Great event with medium-light weight, high conditioning WODS. I finished fourth and felt very comfortable on the light C&Js and snatches in the workouts. Back to normal Outlaw programming monday but just wanted to say that my capacity and skill have absolutely improved since starting The Way.
Front Squat 155
Snatch – 85kg (2.5kg PR)
C&J – 110kg. Very close with 115kg, but I got on my toes and spilled it forward
Front Squat – 160kg. Happy with this – I could’ve gone higher but my elbows were hurting and as I tipped forward slightl on the heavier reps they were hurting.
I can’t wait till my C&J technique catches up to my front squat! I should be able to clean more than 70% of my front squat..
Conditioning – Did my own thing.
Snatch – 1RM – 90kg, 97.5kg (PR), 100kg (PR) – FUCK YES.
Clean and Jerk – 1RM – 100kg, 112.5kg(f), 112.5kg
FRONT SQUAT – 1RM 125kg PR (7.5kg up)
11 Pause Pullups
8 Snatch Push Press – 85kg
RDS – 2 + Pullups + Snatch Push Press + 6 Pistols Rxd
Snatch: 2 reps from hip @ 60 kg/132 lbs
C&j: 80 kg/176 lbs
Strength: 95 kg/209 lbs
Conditioning: 3 rounds + 5 reps
Skipped BBG: Shoulder is acting up.
Strength: 385# (~40-50# PR, Last Max was about 8 Months ago, cant remember)
Conditioning: 3 Rounds + 7 Pull-up
Behind Neck Push Press slowed me down the most. Pistols are getting much better.
On Sunday 120819
4 rounds + 11 pull ups
Midline (from Friday)
1a) 3×10 with 15# DB
Snatch – 55kg (no pb)
C&J – 80kg (no pb)
Front squat – 110kg (pb)
2 rds + 9
(Scaled pp and pistols)
Just started this program a week and a half ago, enjoying it so far.
Snatch – 130#, 5#PR
C&J – 160#, 5# short of PR
FS – 180#, 5#PR
Excited as these are first PRs since knee surgery in February
2 Rounds + 6 Pause Pull Ups
snatch – 210
c and J – 270
Fsquat – 280
Snatch – 145 tied previous since going back and reworking form
Clean & Jerk – 200 PR since reworking form, 15# under PR
FS – 275 Tied PR
Gym closed on me, sorry Deacon I didn’t get to do the WOD.
Snatch – 167# (+6# PR) Lost position off the floor. Footwork is a mess.
C&J – 206# (+2# PR) Need jerk boxes bad. Power cleaned 211# easy.
Fr. Squat – 233# (PR) Still only 90% on the left from 2010 ACL surgery (49 yrs old).
3 rounds – 10:33 (whoops).
Started competing Oct 2011 and quickly realized I needed more strength to go with my Olympic lifting obsession. Tried Wendler but couldn’t “mesh” it with CrossFit. Found your programming July 17th. Now my dream of making it to the Games one day is revived. Thank you.
PS: Stop cussing in public.
Sore/tired from weekend comp. will do 1rm snatch and c+j tomorrow.
Front squat= 200#… Legs pretty shot- could pry do 10-15# more if bOdy was fresh.
Deacon= 4 rounds + 19 reps Rx, used rack
Snatch- 225, 3 lb. PR
FS- 325, 20lb. PR
11 Pause pullups
8 Regular Push Jerks
3rds + 9 pullups RX
Did not work up to a max just felt real weak and body was warning me not too.
Snatch kinda maybe more power 175 no pr attempt Pr attempt would be 190
Clean went up to 235 no pr attempt. Pr attempt would be
Strength same thing worked up to 300lb and shut it down.
Cond- Did 3 hill sprints w mask.
3 Rounds (scaled to 155#)
Front Squat: 145kg. 10kg PR
All loads converted from kilos to lbs:
Snatch: warm-up to 187, then work up to 189 198 202 207 213f, then 110 121 132 143 154 165 176 187 198
C&J warm-up to 198, then 205 211 217 224 231 237 244 251 258f
Front Squat 154/1 198/1 242/1 286/1 308/1, then 220 231 242 253 264 275 286
Did Push Jerks from the front rack – apprehensive doing shit bnk during wod being all sweaty. They were easy & unbroken though. Everything else today was hard & fatigued..
1.) 155, 175, 195xxxx
2.) 185, 205, 232, 250x
225, 245, 260*PR, 265x
2rds + 11 pull-ups