The sense of somehow being “hard-core” because your gym allows you to drop barbells and take your shirt off, is a fairly lulz-worthy phenomenon. Especially if the home of your bar dropping is an 8,000 square foot, air-conditioned, hot and cold running water having, palace of elite exercising. In an effort to truly introduce some of you to “hard-core” underground training, we have already begun negotiations with the facility we will use for next year’s Chicago Training Camp. It’s a place called “The Pit“, and here is a brief description from one of the “owners”, Billy Shand:
We’ve been wanting to take it to the next level for ultra training for a while. Mike found this weird corridor in a building his company was demolishing that led to the abandoned subway tunnel and we started spelunking down there. We found a coal depository that still had a working outlet off one of the platforms about 1000 meters from the entrance we use. We put a $20 bill near the cutout and checked on it for a month (to see if folks were coming through). No one took it, so we started bringing equipment down there. 15 trips later we have a killer spot. There’s actually a wrought iron gate that we were able to pry loose with a crowbar and now our shit is locked up as we brought a chain (that we use for weighted push ups) and padlock. It’s unique for sure, but you have to be in the mindset that you’re going to get dirty and it’s going to be really hard.
Oh, your bathroom is dirty? These guys take a dump in a bucket.
Kevin Simons did 21 Push Jerks @ 225# in the first minute of Tuesday’s conditioning. TWENTY-ONE. He hasn’t had a barbell overhead since the Games.
1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).
Notes: This should be performed as a complex. Do not drop the bar between movements. The OHS should be down and up for both reps without hesitation. Do not reset the feet after the Power Snatch. Perform the OHS with the feet in the exact position that you catch the Power Snatch. This is meant to penalize wide landings.
2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly).
Notes: These should be UB reps, if you cannot perform them UB then lower the load.
5 rounds for total reps:
1 min AMRAP of:
5 Over the Box Jumps (down) 30/24″
10 KBS 32/24kg
5 Over the Box Jumps (back) 30/24″
5 Thrusters 135/95#
*Rest 1 minute after each round.
Notes: Over the Box Jumps should be performed with 5 boxes lined up in succession. Place the kettlebell on one end of the boxes, and the barbell on the other end.
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1b) 3XME Hanging L-Hold – rest 60 sec. DEMO VIDEO (lulz, point your toes)
Asbestos Pit. Mesothelioma Pit.
Walter shut your mouth you understand me?
Do you start the next round where you left off in the previous round?
She puts the lotion in the basket…
Totally gonna line up 5 boxes with plates. Totally.
Let’s play the penis game.
Am I the only one that thinks going to an underground abandoned tunnel to workout is ridiculous? I feel like this would be possible material for yesterday’s post…
The egos of crossfit gym owners is absurd. Almost any gym owner would never let you do someone else’s programming in their presence, even if they’re amateur pussies. When I go on vacation, or travel, 90% of the time i have to do whatever shit some weak retard posts on their WOD blog because they’re too proud to admit that their programming is for fat women. An underground gym doesn’t seem to out of place when dealing with crossfit morons.
Gym owner egos are something I have to deal with on a regular basis as well. I am now the Box’s PNG because I do Outlaw. Out of respect for my Box owner’s leniency I don’t go around touting the fact that I’m doing Outlaw. I never mention what programming I’m on to other members. However, when other gym members come up to me and ask me about my ridiculous BBG Complex or insane Over the Box Burpee squat clean timed interval WOD, I can’t exactly lie to them and say I’m on the Owner’s programming.
(Although he does have good programming, hes not going out of his way to design preiodized conjugate method programming because hes 1. Still focused on programming for his general population, 2. not interested in/dosen’t have the time to focus on creating 2hr workouts for 3 elite members of his gym. 3. Still focused on expanding GPP.)
The annoying part is any time I get warm or start my mobility, my gym’s owner takes the time to criticize anything I just did from Rudy’s blog. He talked shit about the recent chipper Rudy posted, and the extreme complexity of all the motions and necessary equipment for this type of training.
I’m in an interesting ethical position here, because I really want to do the programming that I trust and feel is working best for me. (I’m already making serious gains on Rudy’s programming in the month I’ve been following The Way.) However I am directly stepping on the toes of our gym’s owner in the process. Although I really care about my Box as a community and will continue to proudly represent my box at every competition I enter, I still don’t think that is enough to satisfy my owner and the other trainers who blindly parrot his programming’s superiority. My girlfriend (who until now has trained with me) felt it was best for her and another top female athlete in our gym to switch off of Outlaw to alleviate the pressure coming from the owner.
Currently I’m simply shifting my training to hours when classes are not in the gym, but at least a few times a week I need to dodge the group WOD for a few minutes. If anyone else has stories of this nature or ways they’ve solved this issue I would like to hear what you have to say.
Can someone rant about calling yourself “elite”? Its kinda like trying to give yourself a nickname – its got to come from someone else.
I think its awesome. My first gym was in the basement of a slaughter house of a meat packing plant. I had to pee in the sink so taking a dump in a bucket isn’t out of reach.
Wait…..#23, is he talkin’ bout chuuu?? Oh no he didn’t…..
Doesn’t happen often, but I want to play in this rant game too!
This post coming from a man who doesn’t like getting sand on his feet at the beach and uses his son’s baby wipes because his own ass is “sensitive”. Do they provide those in “The Pit”. No? I didn’t think so… so give me a break with your hard core, HTFU BS.
I like my 5,000+ sq. ft gym with AC. It allows me to find a corner somewere away from soccer mom’s, kids obsessively carrying foam rollers, and Noobs with no concept that what goes up must come down (not always 100% within my control) and kick my own ass there. It also means, said ass kicking can take place on any given weekend for as many hours as I choose without worrying about heat exhaustion. And as an added bonus I can take a shower there and then go to my “real job”, be a productive member of society, and make the $ which initially funded my addictive “not so hard core” behavior.
Would I snatch more or have a faster Fran time in a dungeon covered in asbestos? Doubtful but maybe… Would I be a more commited exerciser there? No… Would I be trying so hard to be amongst the elite of the hard core that I resemble the asshole wearing a weight vest and a gas mask so he can go as slow as he wants and still one up everyone? Yep!
“There is a level of cowardice lower than that of the conformist: the fashionable non-conformist.”
Not to mention you put a saddle on that podium and rode that bitch the entire weekend at your first ever trip to the games……
Um hello can I get a hell yah??
Oh almost forgot…..
These guys aren’t poseurs. They’re pretty damned good runners. And they’re just trying to get their training done. They’ve found a FREE (I assume) place in the city to set up their gym. It’s not like the landlord of a three-flat would let you drop weight in your apartment.
Space is precious in urban environments, and they’re not bothering anybody. Besides, having just left an affiliate for the joys of a basement gym (and correspondingly beginning to follow the Way), I can say that there’s something more fun and more interesting about doing your own thing sometimes. And if determining their own programming, or having more flexibility to get their workouts done, or whatever “neat-o” factor they give to their environment in the pit of despair, gets those guys a little stronger and a little faster, more power to them.
If you like a/c and showers, good– use them. Not everybody will thrive in your environment. But don’t assume these guys are just acting like goofballs because it’s different. There can be benefits too.
Relax Beery, 3rd in the world can say whatever the hell she wants, this is still a free country afterall….(we are in America)
E could you be any more of a kiss ass? Shut your mouth.
DW- or anywhere to park the Mercedes
if you knew how delicious that ass was you’d enjoy kissing it too and not Rudy’s manly and very firm ass. By the way, nice name “WodGuy”. Shut your mouth!
E, if I had to guess you wear tall socks, have LifeAsRx tattoos, and probably didnt even make it your thrusters today, if you even did the workout.
WodGuy, I am amazed! Spot on description. But you left out the part where I’d like to wear Talayna’s skin as a shirt…….now why don’t you go practice your hspu’s you midget
hearts…hearts…like I didnt love you enough already
Thanks for being a voice of reason on this topic today.
First I can’t believe he called them owners. Just because you haul your shit into a place, it does not make you the owner of the property.
Second we should not encourage this kind of stupidity. These guys are going to get sick, and they are going to have lung problems. These clowns are the equivalent of Jackass crossfit. Next step is some idiot deciding it would be really hardcore to setup a crossfit gym in a nuclear waste dump because no one is using it.
Third taking a dump in a bucket, yeah that’s awesome. Fuck years of bettering our lives with things like indoor plumbing.
Fourth yeah let’s do something that has potential to go wrong wear we could break a leg or crack our head open in an area thats really dificult to get to, Fuck it I don’t give a shit about EMS or who is going to have to pay to dig my ass out of the Pit.
LULZ… *internet high five*
Fucking Morlocks……wonder if they eat paleo!
#firstworldproblems. There’s a reason people leave crappy environments for nicer ones. Because. They. Suck. The only way I’d appreciate this gym is if they REFUSE to call the paramedics if/when somebody splits their dome open deep “underground.”
I love reading these comments, they actually remind me of that old Chester and Spike Cartoon…..Rudy=Spike….and well, you guys can figure it out I’m sure…..
That was VERY funny!!!
I don’t always work out….
But when I do, I poop in a bucket.
1) 105-105-105-110-110-115-115 (not moving your feet also penalizes narrow landings)
Only had one box so it was jump over and turn around.
a) no weight
b) 25 secs – 12 secs – 12 secs
Wow.. thanks. I feel better. I also only had one box and wholly carp I couldn’t get more than 1 rep of the thrusters..
Cnd – 4,3,1,2,3 thrusters respectively.
Snatch complex, 85 x 2, 90×2, 95 bad landing, 90×3
Did a little extra light work on form at 70 lb
115, 120, 125, 130, 135, 140, 145 fail, 140fail.. Was done!
Then that nasty thing you called conditioning
That was nuts! Love it!
1) 115 x 2, 120 x 5
2) 165 x 2, 170 x 3, 175 x 2
2, 2, 1, 2, 3 (Thrusters)
b) 13, 12, 11
“weight vest and a gas mask,” love this reference, as to the whole rant, well said Talayna! It’s amazing how often “hardcore” gets confused for stupidity.
7×1 HS, PS, 2 OHS @ 45# …if they were giving out Darwin Awards for snatches today, I’d win top prize…in the natural selection process, I’d be dead.
7×1 HPC, PC, 2 C&J @ 55-60-65-75-75-75
Strength: 2-1 1/4 FS EMOM for 7 min…same weight for all reps! @85#
WOD: 12 min. amrep
3 Thrusters 65# (rx 105)
5 HSPU (2 abmats)
7 CTB-PU (1 gr band)
m/f/s mood went from 2 to 10/6/3
I know Rome wasn’t built in a day, but I’d hope I could pitch a F-ing pup tent by now. Pissed.
1) 115×3 125×4
2) 155×1, 165×4, 175×2
2, 1, 1, 2, 3
Rudy, a question about how you design the conditioning. Do you have a specific # reps in mind when you design the AMRAPs? The reason I ask is because I am tall, really tall, 6’9″ tall. So, I’ve got this long-ass ROM to deal with. When doing AMRAPs I can either do the prescribed weights and do fewer reps or drop the weight a little and up the reps. I’ve been messing around with both, with differing outcomes.
I’m sure Drywall is going to tell me to just HTFU and go balls out, but I thought it was worth asking.
Naw bro, you have it all wrong. I half ass the shit out of Rudy’s conditioning.
Do u land on each box as you go over, or jump completely over each one?
I landed on top then jumped down and bounced back up to the next box.
Snatch complex @ 105#
Clean complex @ 135#
GH raise w/ /25# (getting easy)
L-hang hold: 32 sec- 32 sec-30 sec
COnd: 23-25-25-25-25 reps
1. 115 for all
2. 135×2, 145×2, 155×2, 160
–Elbows were moving fast on cleans, but jerks felt like i was getting stabbed, so I kept the weight low.
–made some modifications due to lack of space/time; kept 5 rds, 1′ on/off
4x over the box jumps (only 2 boxes, ~20″)
10x KB swing @32kg
4x over the box jumps
5x thrusters @115
–got through 3 thrusters every round. Deceptive ass-kicking.
1a. 10, 15, 20
1b .21″, 19″, 16″
And I made sure to keep it hardcore by not washing my hands when I was finished.
1) 115 all sets-pwr snatch was the limiting factor not hang?
2) 155, 155, 160, 160, 160, 160, 160-same as the snatch, hang clean feels easier than the full power clean, must be a transitional issue.
Conditioning: 24kg Kb/only 1 30″ box
Total reps: 107
1a) 20, 15, 20
1b) 3×10 Str. leg DL @115
1) 155×3 165×4
Cond: finished the box overs each round. No thrusters. Cleaned the bar twice as the minute was up.
1a) off of floor
1b) 27, 25 25
>1 round each time.
1a) 35 Across
1b) 27, 9 , 7
>Very upsetting I cannot hold this longer…
How can I improve this???
The biggest enemy to an L sit hold is hamstring flexibility. Might be what’s holding those numbers down.
I love this blog. lol
1) 2×75, 4×85, 1×75 (failed full snatch with 85#, so changed to lower to make unbroken)
2) 4×95, 3×105. Tried for last to make 115#, but failed on jerks. Horrible footwork, my jerk looked more like press outs than jerks. No power at all.
Total reps: 105.
Only had one box so it was jump over and turn around.
b) 13 secs (got cramp on glutes for first L-sit)– 11 secs – 10 secs
1) 115 #
2) 135#, 145# x 6
Used 115# for thruster, other than that Rx , I had a problem, in that i grabbed the barbell and just picked it up instead of squat cleaning, then doing a thruster. I need to think these things through, start with a good plan then do it. Otherwise my form suffers and I end up slowing down. The mental side of things is as tough as the physical some days.
23+23+22+21+22 = 111
1b) 25 sec, 23 sec, 22 sec
Hard to believe, but after a rest day I am more fatigued than I was on Wednesday
I feel that way also….
Same, soreness in my chest mostly. ’tis Friday…long week maybe? u still killed it..nice!
1. 135, 135, 145, 145, 155, 165, 170
2. 185, 200, 200, 215, 230 (Fail Power Clean), 215, 225 (Fail Power Clean)
110 reps (21, 23, 22, 22, 22)
1 30″ Box, 75 lb KB
1a. 27.5, 27.5, 35
1b. :10, :11, :15
1) 105, 125, 135, 145, 145, 155, 155
2) 155, 175, 185, 205, 205, 205, 205
17+20+20+20+16=93 only had two boxes
a) body weight
b) 20 secs, 18 secs, 20 secs
2) 16, 19, 20
1a. 10# all
1b. 35s, 34s, 34s
1. full round/ 2. full round. /3. 4 thrusters/ 4. 2 thrusters/ 5. 1 thruster.
1b. 38sec. 26sec. 22. sec
Only time for BBG
Both felt really strong today.
2) 175,185,195,205,215,225-f on power clean, 205
70, 70, 70, 72.5, 72.5, 75, 77.5kg
90, 95, 100, 102.5, 105, 107.5, 110kg probably a 1RM hang power clean, and a 2RM push jerk
1 – 20 reps
2 – 21 reps
3 – 20 reps
4 – 21 reps
5 – 20 reps
All done using a single box so jump up and drop down with a half twist
in 8 minutes do Grace (30 GTOH @ 62.5kg) then AMRAP of Cindy (5 pull ups, 10 press ups, 15 squats) = 5 rounds + 22 reps
MFS = 362
Cleans: 2×186, 3×196, 1×206 (missed jerks), 1×186
Jerks are such a weakness for me. The cleans are so easy, but when the jerks come my midline breaks and just look like a bunch of crap!!
Snatch: 2×145 4×155 1×160 1×165 (missed PS)
These went well. My snatch has greatly improved. A bit tired when I got to the 165 set.
Thrusters–> 5,3,4,3,3 (I got to them every time and I ended with them. Definitely a weakness but I’m getting better. This wod was tougher than you think, high intensity multiple times is a biiiiiooootchhhh!!!
IF anyone has any tips for my push jerk or any thing overhead can you please tell me!!! I need help Thanks!!!!
Something I picked up from Average Broz: hold the bar overhead for a full 3 seconds after every jerk or push press. Builds that lockout strength and seems to help stabilization quite a bit.
Thanks dude! I shall try this. Btw, give me ur pressing power and I’ll give u some cookies…with sprinkles.
1) 135 for all, working on speed and form. Felt very good.
2) 200 for all, again working speed and form.
Midline complete with body weight
Did EMOM squat cleans
135- 5 min
then every 30 seconds
225- 5 min
135- 5 min
I did this 6 months ago and got destroyed. Did it today after the outlaw work and destroyed it. Felt great, thank you Rudy for the programing.
I should post more…
Ended with 165
Clean and j end with 245
18 total thrusters
Snatch – all sets @ 155, no misses
C+J – built to 225, then dropped to 215. no misses but heavy at 225
GHRaises – +25lbs
L-holds – around 20sec/round
1) 135×3, 140, 145, 145 (f PS, but got it right after), 145 nailed it, best set
2) 185 (too heavy, slowly got to 90sec rest by round 4ish, few ugly HClns)
…thanks for correcting wide stance PSn’s. PClns were little better.
2) 26, 25, 22
– Unbroken reps
1- 20 reps
2- 19 reps
3- 18 reps
4- 18 reps
5- 20 reps
1a- 30# weighte hip extension instead
1b- 15-20 seconds each time. I am not good at these.
2) 185 for all
Snatch complex 45,45,45,45,50,50,50kg struggling with OHS
C&J 65,65,65,65,65,70,70kg cleans are really getting better
Only one box, and just did regular box jumps at 24″
subbed 25kg dumbbell for KB
thrusters at 40kg
No GH raise
185 *stopped with the 2 OHS here, I know I can do them but easing my wrist back into holding heavy weight overhead
Wrist not feeling the jerks…
Away all weekend so did some HBBS
225 x 2 x 1
275 x 2 x 1
315 x 2 x 1
345 x 1
365 x 1
385 x 1 PR
Total 131 reps
28, 27, 25, 25, 26
Couldn’t line up 5 boxes, so turned around after every jump.
a) 25# plate
b) *on parallettes
Had one box so jumped and turned around. Also jumped on the box. Would be interested to know if there’s a standard width to jump. I should’ve measured, but I wasn’t attempting to jump over this one. (I easily cleared a 22″ ~1 ft wide tire)
111 reps total
1a) 30# all
Snatch 95 – all hit
Clean 135×2 155×5 all hit, felt good
Scaled – 24″ box, 44lb KB, 135 Thrusters
104 total reps
6/10/10 – I made damn sure to point those toes.
b) 15 sec on all
why do you go so light on the BB gym since your max numbers are so much higher?
1.) 62 kg x 3, 65 x 2, 72 x 2
2.) 82, 8 x 2, 90 x 2, 95 x 2
Conditioning: Had all the boxes for this one to do as RX.
25, 23, 22, 22, 22 = 114 total reps
1a.) 25# plate all
1b.) on parellettes- 30 sec, 28 sec, 29 sec
1: 155, 165×4, 170, 175 (OHS were all over the place…but my catch was narrow.)
2: 225, 230, 230, 235, 240, 240, 240 (felt strong and fast on these. Yuh.)
27, 27, 31, 32, 32 = 149
Went home and ate food.
24, 24, 23, 23, 23…thrusters felt like the bar weighed a ton
A – 10#, 10#, 10 reps UB
B – 33s, 28s, 30s
Snatch – 195 all sets.. felt fast and hang power felt easiest. No misses
Clean – 265lb – no misses
Conditioning – did some hill training w/ added weight
Snatch – 155, 165, 175, 185×4
Clean – 215, 225×2, 235×2, 245×2
Reps – 26, 25, 24, 24, 25
snatch 165 175 185 185 190 195 195
clean 205 205 205 215 215 215 225
27 23 25 25 26. tripped couple times on box trying to link
1) 60kg, 60kg, 65kg, 65kg, 70kg, 70kg, 72.5kg (only 1 OHS on this rep – wrist bugging me)
2) 80kg, 80kg, 85kg, 85kg, 90kg, 90kg, 92.5kg (squat clean on 2nd rep)
Both of these felt pretty good today. I am rubbish at TnG powercleans
Subbed 5 x normal 30 inch box jumps
4 thrusters, 3 thrusters, 3 thrusters, 2 thrusters, 3 thrusters
Tough. I liked this though because every minute was full blast for the whole minute
Snatch Complex 7x155lbs
Clean Complex 7x185lbs (cleans were easy but I suck at jerks)
GH raises – 3×10 no weights, these were hard!
L hold 18, 25, 25sec
Heading out camping tomorrow so going to miss 3 or 4 days, will try to workout with some logs or something.
Hang Snatch, Power Snatch + 2 OHS – Up to 70kg. Failed 75kg
Hang Clean, Power Clean + 2 Jerk – Up to 95kg, failed 100 second reps
115 reps (25, 23, 23, 22, 22)
132 reps – 28, 28, 26, 26, 24
1) No snatch – shoulder issues
2) 100kg All sets
28, 29, 30, 28, 25 reps
3x 10 goodmornings @ 60kg
L hang 23, 25, 19 sec
25,25,20,25,25 120 total reps
1) 2X155, 2X175, 2X185, 195
2) 205, 3X225, 2X245, 255
28, 27, 27, 25, 23=130
2) :45, 42, 39
EXTRA GYM FUN
AFAP 100 DU’s: :45
5min AMRAP DU’s: 347
1min AMRAP 45# thruster: 40
BBG: Snatch 135x7rnd (technique was horrible- footing), Clean 145x7rnd (my Jerk is weak)
Cond: 20,21,20,20,21- had to use a single box
Midline: didn’t do.
2) 3 sets at 140, 4 sets at 145
1a) heavier rebar than last week
completed box jumps on each round
did not do
Day after comp. Pretty sore. Stuck with conditioning.
Didnt have 5 boxes to line up. Did 5 box jumps instead at 32″
:36, :27, :46
Snatch Complex: 220#
Clean and Jerk Complex: 265#, Missed 275# three times on the second jerk.
1. 24 reps
2. 24 reps
3. 25 reps
4. 24 reps
5. 23 reps
1a. 15lbs for all 3 sets
1b. :15, :18, :15
Clean and jerk progression
I’m a day behind. Been following programming but have not had internerd access, and don’t have a fancy phone that will let me post. Only been able to get texts with workouts.
BBG: 155-185 on snatch
185-215 on C+J
Conditioning: 121 reps. 23, 24, 25, 24, 25
Midline, done, no weight on GH’s
1) 135,145,155,165 (PR hang power snatch)
Didn’t have access to a KB so I had to do.
5 Box jump overs – 30″
5 Thrusters – 135#
1 Minute amrap.
18,19,19,16,17 (Kinda wish I had that KB)
Midline – Tomorrow
Thrusters got me!
GHR (no weight) first time, it hurt
Ran out of time
1) 75 x 2, 95 for the rest
2) 95 x 2, 115 for the rest
Thrusters were a bitch. Got a front squat but couldn’t press it over head on any rep.
1. 135, 145, 155, 166, 175, 175, 175(failed hang power snatch)
2 185, 196, 205, 205, 210, 216, 216
19, 20, 22, 23, 22
2. 17, 10, 17 sec these were harder than L-Sits?
145×7 (no misses but still nursing knee)
22, 22, 23, 23, 23
(this was not bad I just suck at thrusters of any weight flexibility issues)
Somehow missed this on the printout must have been on the next page.
Cond 5 rds
Really long week – no matter how much I tried to warm-up the snatches they all felt like sh&t.
Did the complex up to 64 kg (141 lbs), then rested a bit & did 3 pos Power Snatch (High hang, knee, floor) EMOM @ 40, 45, 50, 55 for 3 mins each, but it still felt terrible.
Decided to go walk with the dog & unwind a bit, possibly try again later.
Snatch Complex 40 45 50 55 60 65 70 75 80 (176 lbs)
Clean & Jerk Complex 60 65 70 75 80 85 90 (198 lbs)
My brother did it the day before & jumped over the boxes (without landing on the top) so I did the same thing:
25, 25, 25, 25, 27 = 127 reps total. That wasn’t too bad.
Skipped the midline & went home.
1.)135, 135, 145, 145, 155, 155, 165
2.)175, 175, 185, 185, 185, 195, 195
25, 23, 22, 20, 23 ~ 113
1a.)45# plate for all
1b.)18, 18, 14