Incredible first night in Raleigh. Pretty sure we set a “world record” for PRs.
Jessica Rodriguez – 200# Clean and Jerk @ 121#:
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean and Jerk.
1 Front Squat every 30 seconds for 7 minutes @ 85%.
2 minutes ME Rope Climbs 15′
7 minute AMRAP of:
7 Back Squats 275/185#
14 Target Burpees
2 minutes ME Row for Calories
Notes: Target Burpees should be performed by touching a target 12″ above the highest reach. This is one continuous 11 minute effort. There is no rest between
Hey Boss, where is the final data form?
Why speed deadlift are not programmed this week ?
1) No snatch because of shoulder issues
2) 125kg, same as PR
FS: done @ 127,5 kg
Snatch 65kg just wasn’t working for me today, I was certain I was going to hit 67.5kg but it wasn’t to be.
Clean & Jerk even worse, wrists and fingers got all twisted up and I struggled with transition for clean to jerk. That and the fact that the gym I have to use doesnt like the weights being dropped. Managed an easy clean at 70kg but didn’t go past that.
Front Squat @ 92.5kg done
No rope so just did the second and third parts
2 rounds and 8 burpees (weight scaled to 85kg)
ME row 42 calories
1) Snatch 75 kilos (no attempt for PR ’cause of shoulder issues)
2) No C&J ’cause of should issues – instead “Death by” of Cluster+Thruster, reached 95 kg – fail at 2nd thruster at 100 kg
FS: 112,5 kg – Done!
2 rds + 3 BS
So far only got the 1RM Snatch in this morning and gonna finish the workout later. Just PR’d my snatch at 215 lbs. after only following the outlaw way for about 3 weeks. Had 225 overhead and lost it on the way up. At 29 and a lean 212 lbs. i know i should be snatching way more weight than this, but I had never even attempted a snatch until i started crossfitting 6 months ago. I can already tell that by following your program and studying your videos my maxes can only keep skyrocketing up. Thanks again and keep up the great programming.
1) 250 – 5 lb pr
2) 275 – ties pr. Shoulders are roasted!
1) @ 285
9 rope climbs
45 cals ( should have sold out)
No Outlaw Crossfit post, so thanks for this one Rudy et al. Shortened version of The Way . . .
Front Squat (used 85% of 3RM): 195# for 14 rounds
no rope, so 2min ME pull-ups = 57 (PR)
AMRAP (195# BS): 2 full +7BS +5burpees
If we don’t have a row machine, what is the best way to sub that portion of the conditioning workout?
1) 76 KG – new PR
2) 110 KG (not a pr)
2 Rounds + 4 BS (at 245#)
Snatch – WOW….ugly day today, worked up to 100kg and technique was all off.
Clean and Jerk – got 125kg, 5kg under pr.
Front Squat – 140kg, felt really strong.
No time for conditioning today.
2-3 weeks in a row, snatching has felt easy. I hated not matching my 190 PR, couldnt even get 185.
Sn to 175, 185f, f, f, 165, 175, 185f, f, f (pissed)
C&J 165, 185, 205, 215, 225 (PR FINALLY – goal I set last Nov., erased bad snatching)
FS: 225 (85% 1RM) – bout half the reps, my hips raised sooner than shoulders, I faught it though.
cond: no way was I even squatting 135 today
6 rope climbs
7 ball slams 40lb, 14 burpees
I was looking forward to deadlifting/benching too, cant wait to see whats in store.
bbg) 1.heaviest was a crappy 205
2. heaviest 245 and failed 265 5 times. 245 was very easy, I’m not quite sure what happened here.
front squats) supposed to be done at 255 but accidentally did them at 235 and it still felt heavy =(
8 rope climbs
2 rounds + 2 squats
520 meter row
pretty shitty day. snatch just felt awkward. All my squats seem to be getting worse. I can barley stand 265 out of the hole. So frustrating! The wod was pretty low intensity and I was very limited by my squatting ability. I’m not really sore but more just fatigued. Looking forward to not working out until monday evening.
200# felt good
Rope climbs 7 rope 200ft from rack
B sq. @ 225
Target burpees 2 rounds + 7 b sq.
Row for cal. 34
Clean & Jerk 170
Front squat- 160
7 climbs (2 ropes, 3 people working)
290 for 7min
Snatch 145# 10lb PR
Clean and Jerk 205# (Fail)
Front Squats @ 185#
8 rope climbs
2 rds + 2 BS @ 255#
31 Cal Row
at a competition this weekend but C/Js were on the menu
215# 1RM which is a 10# PR and breaks 6 weeks of plateauing.
First day in the gym in 3 days. Had a terrible cold! It was the death of me…
Couldn’t Max felt to weak so went as heavy as possible…
Clean and Jerk 145
Did front squats at 140
Did WOD 5 rope climbs, back squats at 145- 2 round +16 reps, 21 calories…
ready to be back at it… I think I’m going back to bed.
Snatch worked up to 170, missed 175 4 times, missing with arms out front.
C&J worked up to 225 ties pr.
225 for front squats
conditioning 5 rope climbs, 2 rounds 4 burpees (245), 26 calories
first full week of Outlaw and I’m smoked.
BBG- 200 Snatch / 275 C&J
Str – 305 FSQT
Conditioning – No Rope so I subbed strict Muscle Ups (8)
3 rounds + 3 squats
Snatch-worked up to 275#, missed it. Tried for 305# missed it once, then I BARELY missed 305# again. Then I hit 300# 🙂 videos to come shortly.
Clean and Jerk-Hit 300# and called it good,
Strength, 305# for all 14 reps every 30 seconds for 7 min.
No rope, subbed strict pull ups-26
2 rounds+1 burpee
video of my best attempt at 305 and my 300 snatch
Zachary , that lift was sick!! You’re a beast. How tall are you and how much do u weigh?
Thanks, I am 6’2″ 240#
I thought you were taller than the average crossfitter.. I’m 6’7″ / 258.. Thanks to horrible shoulder flexibility I am only able to do split snatches .. Impressive lifts for your size.
thanks man, gotta keep working on that mobility. i struggle with the front rack because of wrist and finger damage caused by an accident involving a motorcycle and a cliff. it’s steadily improving. going to start next week out with Kstar’s 3 day shoulder mobility cycle to keep things moving in the right direction.
Only slept five hours last night and came into this already mind-fucked.
Snatch – 145lb, 155 failed (which is PR)
C&J – 210lb (matched PR), 215 Failed
2rd + 7 BS @ 225
Almost said screw it after rope climbs but that’s really never going to happen.
1). 175 ugly, but a pr and I will take it
2). 205. Failed twice at 225 which would have been a pr
3) used 135 which was light, but I wanted to work on my form which is awful….
2 minutes of max strict form pull-ups: 36. (no rope)
7 minutes of:
7) back squats. ( I used 225 to work on my form and to allow yself to go as deep as possible)
14). Burpees. 12″ target
2 minutes run 800 meters ( no rower)
1) 185(failed at 200, had it at bottom and lost it)
2) 225(failed jerk at 240 twice)
255 (failed two reps and lost one because of reloading bar)
1 round + 1 squat (hips tightening up on squat, fatigue set in)
290 CJ *pr
5 / 2rds+5 / 38
1)235 – 10# PR
2) no c&j – shoulders are toast
1 round + bs & 9 burpees
That snatch PR set me free! I had been plateau-d at 225 for the last 9 months.
1) 1RM Snatch – Hit 170 again (tied pr), felt really solid but couldnt manage higher. made several attempts at 175 and finally 172.5 all of which got overhead but i couldnt stick it out.
2) 1RM Clean + Jerk – 205 felt awesome. technically one of my best lifts. upper back was too tight to get any higher though
1 Front Squat every 30 seconds for 7 minutes @195
With a constantly running clock –
2 Minutes Max Rope Climbs (15ft)
7 Minute AMRAP of
7 Back Squats @195
14 Target Burpees (12″ above max reach)
2 Minutes Max Row for Calories
3 Rope Climbs/2 Rounds +4 Squats/32 calories
Ok, been following crossfitnordic.se for about 3 years which has been great. Stepping up to follow Outlaw due to ridiculus plateau in results.
Snatch: 55 kg
C&J: 85 kg
No Conditioning due to lack of time…
Backround info about Erik B:
Been doing crossfit since 2009, does a lot of cross country skiing during winter. Vasaloppet (90k XC-race) 2011 and 2012. Ran the Stockholm Marathon 2011 (3:59:11) and 2012 (3:27:55), has done a couple of “Island-to-Island”-races (swimrun in the Stockholm archipelago, check out amfibiemannen.se or otillo.se)
Stronger in the upper body, jerks 95kg, squats probably 85kg…Proper flamingo…
Best Regards from Stockholm
1) Snatch-245 (10lb pr)
2) Clean and Jerk- 320
1) FS@315 ( this shit sucked!)
5 Rope Climbs
2 rounds + 6 Squats @ 275
225 clean and jerk
275# front squats
10 rope climbs
2 plus 4 amrap
1) worked up to 190, barely missed 200 (should of had it would have been PR), went to 205 and missed it twice
2) Matched my PR @ 235
1) All 14 FS @255
7 Rope Climbs
3 Rounds even (BS @ 255)
32 cal on the row
BBG: Body couldn’t get loose today. I was dropping shit everywhere.
1) 185, after pulling 205 yesterday…
2) 245 still low. Jerks are giving me a sharp shoulder pain…need to HTFU+ICE
FS @255 -hard but should have added #5-10
2rnds + 7 Squats + 1 Burpee
M/F/S – 6/7/6
-no more boozing before early workouts…
…at what point do you realize that your lifts are so shitty and weak that you stop posting? (maybe I’m there, ha)
sn: 85 (PR), missed 90 three times (once almost on the head; once in front, once in back, FML)
cj (had to cut this to 10 minutes for time): worked up to 115 – shoulders are smoked
Front Sq: done
Cond: 7.5 climbs then had to run/walk 100m to our gym (we borrow the ropes from the wrestling gym next door). Completed 1 full round and into 8 burpees in round two. about 2 strokes into my row the screen said the batteries were dead meaning no calorie count; I still rowed for the time, just no data.
This was the fastest I’ve ever done an Outlaw workout – all of the above in just over (5-10 minutes) 1 hour. We took no rest between stations, probably sub-optimal, but time was limited.
Snatch – 90kg (3kg below PR), failed 95 about 4 times, felt strong getting it overhead but couldn’t hold it there.
C&J – 115kg (ties PR), got 120 with arms locked overhead but lost it as I was trying to stand up.
Front Squats at 120kg – this was painful…
8 rope climbs
Snatch: 155# (5lbPR)
C&J: 195# (5lb PR) attempted 200# but had no pull left
185#-lost track of time ended up doing 8min
2min ME strict ring pull-ups: 25
7min AMRAP: 2rnds+7BS’s @235#
2min ME cals AirDyne: 48
1)215…Felt heavy. Matched PR.
2) 270. Rx
7 Rope Ascents
1) 170# snatch PR!
2) 220# c&j PR!
6 rope climbs
3+3 back squat scaled to 205#
9 rope climbs
no shoulder strength today
165# clean with a full squat every time (no rack yet)
35 ring rows (don’t have a rope)
2+1 (no rack makes back squat a bitch) @ 135#
75 double unders (don’t have a row machine)
Sn – 175, 185Fx3
C&J – 265PR
Felt like dogshit today. 30# under snatch PR. Just wasn’t committing. C&J never felt good until the 265 jerk. Happy with that.
Strength – 265
Complete, felt ok.
1 rope climb (legless…just worked on technique, haven’t done these in months)
2 rds + 7 squats
41 cals on the rower (in about 1:45 as I bumped into row time finishing squats and had to set rower)
Haven’t pr’d on a o lift since july 23rd I always match my pr then add 5# an its like I’m adding a 100#. Frustrated.
try adding 10# and then taking an attempt or 2, then go back down the the 5# pr
will do, thanks
Thought it might be cool if you could start posting the time you think it would take Hoggan to complete your conditioning WODs, to give us a standard. Just throwing that out there. Thanks
agreed. that would be sweet.
Competition instead of conditioning but… DID MY FIRST MUSCLE UP today on rings!!!! So excited
First Muscle Up, it’s a great feeling isn’t it?
been trying for a year… one month into outlaw got my first one! Rudy must be doing something right!
2) 255 (10#PR)
Subbed 3 rope pull ups ans 3 k2e
15 of each
Pissed had to take the day off went surfing and my fin caught me in the face and filleted me open. Spent the day in the hospital getting stitches sitting around with a swollen ass face.
Snatch- worked up to 175. First heavy snatching in 3 weeks. Gotta get this up !
Clean and jerk – 235#. Missed 250 twice. Shot from yesterday
Front squat- 235# all sets
Metcon- 1+3 squats rx
7 rope climbs
1) 90kg (2.5kg PR) – 15kg PR in the last 2 months, stoked!
2)112.kg (2.5kg off my PR) – Progress in this has lagged a bit lately. I want 120kg by the end of the year
Total – 202.5kg (2.5kg PR) – It’s heading in the right direction..
Strength – Completed with 137.5kg. Last 4 reps started getting a bit difficult. Never in danger of failing though.
Conditioning will be done after dinner
Subbed 24kg KB swings for rope climbs..
1a) 40 swings
1b) 2 rounds + 7 back squats
1c) 41 calories
This one sucked. Lower back was lit up hard from the KB swings, even though I stopped them with 40 seconds to go to stretch my back out. Last 2 sets of back squats were broken 4/3 for lower back fatigue alone.
Burpees to a target were slow and horrible.
Rower was inside so I made it to it with 1:34 to go. I had the tempo up to 1700 cal/min by about halfway through and maintained it so I was happy enough with the push.
Good days training!
Conditioning – No time today
1) 145 (10# PR)
2) 185 (10# PR)
Still learning proper technique
Strength: 205# – should have done 235#
AMRAP: 2 + 7BS + 7 targ. burpees @ 225#
Row: 41 cal
I’m wrecked. LOL
New outlaw here, excited to start.
PR snatch 175#/Prev: 165# 1 month ago
PR tie C&J 225#
Front Squats done at 225#, missed 2 late in the workout, removed plates, cleaned weight and re racked, added weight back on, finished workout. 9min total
Ran out of time for conditioning workout. Life gets in the way.
New to Outlaw, first post.
1) 145, failed twice at 155 (maybe due to slight shoulder injury. Got it up but couldn’t control at top)
No Rope so moved to 2nd
Scaled to 225, 3rds + 2FS / 36 cal rows
Back history: I’ve been CFing for just about 4 years. Prior LA Fitness Gym rat. Could bench 380 but would die running a mile. Weighed in at 225. My first year of CF I saw the most results. Dropped 35lbs, and started actually enjoying metcons. Prior to CF I would never squat due to terrible knee pain. Can say all that has corrected itself. I can tell the last few months I’ve been seeing diminished results in the gym. A friend suggested, I break off my gym programming and try a more focus program and suggest yours. So here I am, and damn I’m wrecked after just one day…
I’m 29, 5’7 185.
Messed my shoulder/elbow up in a drunken arm wrestling bout last weekend…hurts like hell.
1RM Front Squat: 275#
1) made 225 PR. +5lbs
2) 265. Failed 275 cleanx3
Squats: 235. Done felt light and fast.
2 rounds + 1 BS Rx
Snatch – 140#, 5#PR! 15#s in just over a month!
Power Clean and Jerk – 175# PR for combined movement, still Power Clean more then I squat clean so went with that today
Strength – 155#
Conditioning – 7, 2+7, 27 legs were definitely toast
145 (tied PR)
195 (tied PR – got 205 on clean)
5 rnds of 5 towel pulls, 5 squats (no rope)
2 rnds, 13 burpees @ 195
Power clean and push jerk
185,205,215,225,235,245,255 (20# PR!)
7 Rope climbs
Conditioning RX weight.
Outlaw the globo gym way so it’s a little different.
Cut BBG – walked into the gym with 45 mins till close, decided to focus on strength/cond
Strength: 235 (275 1RM) – hit every rep
No rope – Strict C2B chin up grip – 11
AMRAMP – 2
Row 42 Cal
That row was a rough finish but a good way to finish out the week.
Strength: 325LBs Across all sets. No fails
No rope: Did strict Towel Pullups (27)
No Squat rack, did goblet squats with a 55lb KB (6 Rounds)
No rope, subbed strict pull ups: 30
2 rounds + 10 burpees (squats @ 225#)
1. 216 felt a bit off
2. 255 same as above
1. 235 based on 315 which was too easy
6 rope climbs
2 rnds plus 2 burpees
Front squat: 275lb
No BBG today
FS @ 175#
Cond: 6 rope climb, 3 Rnds+ 12 reps, 28 cal
BBG: Practiced form. Shoulders have taken a beating this week, wasn’t feeling up to a max effort. Plus, I need plenty of work on my form.
Str: Done @ 115kg
Cond: 4 climbs, 2.5 rounds, (subbed running) 300m (50m turn-arounds)
Snatch:125#, PR by 10#
Clean & Jerk: 200#, PR by 15#
4 rope climbs
BS @ 245, completed 1rd + 10 burpees
41 calories on the row
Did this back on Sunday.
BBG: Snatch 135 (ties PR not as ugly as the first time)
no time for C&J
Cond done yesterday
Ring pull ups subbed for rope 21
BS @275 first round and 245 second round
2 rounds +2 reps BS
34 Cal (long transition between cage and rower.
made this up today
couldn’t snatch for my life. does anyone live close to me (Huntington Beach) and would be willing to help me with Oly lifts?
didn’t read directions so was doing power cleans 215# did one jerk at 185
strength 190 FS
6 rope climbs
3 rounds 3 squats @ 205
37 cals rowed
Snatch-Worked up to a 165lb make. Just missed 175 a couple of time, so tried 185 missed it. No PR but 165 and 175 felt strong. My power is much higher than this but happy with catching all these pretty low.
Clean- Worked up to 265 fails
Front Squat- Done with 295. Took me 10 minutes total to get all 14 reps in.
Conditioning- Tweaked this a little.
Did 2 rope climbs to work on foot conditioning.
Back squat/ burpee- Did 2 rounds since I did dynamic banded deads at 135 for 10 reps.
Rower- Just rowed for 2 minutes at a 1:47 pace.
1) 72.5kg; missed 75kg twice – hips tight, receiving too high and lost forward
2) 90kg; missed 100kg jerk – too many re-grips then out of time.
14 reps at 100kg, easy…
10 rope climbs
4 rnds even @ 85kg
8 rope climbs
3 rounds @ 275