Jessica Rodriguez – 295# High-Bar Back Squat @ 118#:
Matt Hathcock – 260# Snatch from blocks:
WOD 121031:
*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.
15 minutes to:
Run 1 mile – for time.
With the remainder of the 15 minutes:
Establish a 3RM Power Clean.
15 minutes to:
Run 1 mile – for time.
With the remainder of the 15 minutes:
3 attempts, for total reps, of UB Ring Dips.
Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.
15 minutes to:
Run 1 mile – for time.
With the remainder of the 15 minutes:
Establish a 1RM Bench Press.
What if you don’t want to do this?
http://youtu.be/5rGkVcnIuj0
I love the Twins.. no homo
Well suck me sideways! I thought Outlaw didn’t have running, I’m fucking outta here!
I’m going to go ahead and use my protection from abuse from Outlaw god he granted me and ask:
3 RM power clean does not have to be touch and go since you didn’t specify? Drop and reset quickly is fine?
1) 7.30 – 90kg power clean 3RM
2) 7.35 – 18, 10, 8 ring dips
3) 7.43 – 66.5kg strict press (no bench)
cornthdl if you want to be a man then touch and go, It puts hair on ur chest.
What are your Oly numbers?
Tiny, stupidly bad, does that make ur e-penis feel good now that you know you lift more than me?
Do my oly numbers mean i understand more or less about programming and Olympic lifts? hmmmmm no, so go back to the internet find someone else to argue with because you don’t understand a basic principle on a subject your interested in.
How many Outlaws live in or around Fayetteville, NC?
Armand,
There are a few of us who do it over in So Pines (only a few months though). We’ve competed at some of the same events.
What do you have in mind?
Hey Chris, nothing really set in mind just seeing how many Outlaws are floating around this area. It would be cool if we all got together once in a while and trained together or teamed up and dominated some local comps. Just some thoughts.
Damn, I was hoping you we’re gonna say pajama pizza party…
+1 idea Chet
7:09
235#
6:58
65 (stationary dips)
6:49
300#
6:38, 185#
6:58, 65
7:00, 210#
7:43
3RM Power Clean – 225lbs
8:15
65 dips
9:18 (pulled a Lebron and started cramping)
245lbs
I used the C2 instead of a run….
7:09
225 lb.
7:03
35 dips (like a bitch)
7:00
315 lb.
6:49
225
7:39
46
7:11
215
6:45 – 200 (bad clock management)
6:49 – 41
6:59 – 260
2/2/3
6:47
225#
7:50
62 Total Ring Dips (24, 18, 20)
8:15
245#
Rd1: 5:37…. 255×3
Rd2: 5:41…. 32,21.20
Rd3: 5:33…. 345
Started this program Oct3rd. Underestimated cleans and bench. Could have put 20lbs on each. Conditioning feels great and weights feel light. Thanks Outlaw. Programming is awesome. Looking forward to the Season
All I can say is “WOW!” to Jessica’s video above! Super inspiring to a 105# girl who can barely backsquat half of Jessica’s 1RM as her own 1RM. MOTIVATION!
Stay motivated your killing it lately in the gym!
Is there a chance those box plans are gonna get posted anytime..The jerk boxes..I would love to build some but dont have a damn clue about dimensions or details! Any advice??
Try http://lmgtfy.com/?q=How+do+I+build+Jerk+Boxes%3F or check out http://sexyasfuck.org/
preciate it!! I thought Rudy was recently talking about posting some new and improved jerk box plans..maybe I’m a dumbass and was just dreaming that in one of my Outlaw dreams!
Jason, you have outlaw dreams? Isn’t that an oxymoron?
I haven’t posted plans because we are working on a design to actually build steel jerk blocks that are adjustable and not too pricey. There. I let it out of the bag. Everyone STFU about the blocks now.
Careful what you let out of the bag!
So you will be waiting at least 6 more months for those jerk blocks plans.
Let’s ask him about the new and improved website too.
6:50 mile
185 3RM (missed 200 3rd rep 3x)
7:10 mile
16-8-8 dips
6:41 mile
175 bench
8:30, 245 tng
7:30, 22/8/8
8:00, 295
6:42, 265 3RM( not touch-and-go)
6:43, 15-10-11=36
6:45, 275
“We will be perfect in every aspect of the game. You drop a pass, you run a mile. You miss a blocking assignment, you run a mile. You fumble the football, and i will break my foot off in your John Brown hind parts and then you will run a mile.”
fear me and my epic mile times ^_^
mile 1=10:12
3rm power clean=315#
. http://www.youtube.com/watch?v=Trzf3HSb_UY&feature=g-high-u
mile 2=10:16
dips=34 (all strict.. 2×15, then i burnt out and could only get 4 my last set)
mile 3=10:45
1rm bench=315#, i nailed 315# so easy and I had spotters, so i decided to go for the home run and attempt 405#, had it about 6″ from lockout before i passed out. thank God for good spotters!
my run times have taken a steady dive as my bodyweight and strength has increased, i’m totally fine with that.
fuckin beastly dude, nice work.
Your pulling strength is stupid.
<3 Oly, the clean is finally starting to make sense to me, maybe the hair on my thighs will grow back now.
1st mile: 7:16
3rm power clean: 185
2nd mile: 7:07
ring dips: 39 total
3rd mile: 6:54
bench: worked up to 185, then wen’t straight for a 5lb pr at 215, needless to say it didn’t happen.
M/F/S
2/2/4
8:11
205#
8:35
26 (10/8/8)
8:18
275# – no PR, but most I’ve benched in a couple years
today reminded me of why i don’t like running and why i try to avoid it. my wife really didn’t want to run, so i had her row 2k in place of the runs. maybe that’ll teach her to skip running.
couldn’t do running b/c I jacked my foot up – from my intense Google searching it appears to be Plantar fasciatus, whatevs.. I rowed total of 5K split into thirds instead.
Pwr Cln: 115kg
Dips: 24, 21, 12 (failure on this last round, didn’t plan my rests accordingly)
Bench: 245#
6:15 mi.
215 power cleans (ran out of time)
6:37 mi.
41 total ring dips
6:40 mi.
245 bench press
Had fun with this one!
7:46
120 PC
7:45
43 ring dips
7:15
140 bench
**it was raining so rowed 1m
row 1m-6:40
3rm PC
180# touch and go
row 1m-6:55
ring dips
13/10/8
row 1m-7:00
push press 1RM (bench 1RM test last saturday 200#)
1RM=175
I posted the video of Jessica on my gyms Facebook page and all of the girls don’t believe that she weighs 118# because she squated that much and she looks “bigger” than that. (we do modified version of Outlaw, due to time).
She’s 4’11”, a former gymnast, and in the next 6 months may become the best 53kg lifter in America. She has been a full CrossFitter until the last 2 months. Spencer and I had to talk her into being a moderately full-time lifter because she didn’t want to “get bigger” before her wedding. She’s actually down about 7 pounds BW, consistently, to make sure she can make weight when she needs to. Tell your girls that.
Will do!!!!
how anyone can look at Jessica Rodriguez and have anything but respect is mind boggling. she’s a beast, i wish i was as strong as her pound for pound, but then i’d be in the olympics setting wrs and shit. RESPECT
Those girls should STFU. This talented athlete is sadly already conscious of her BW before her wedding. Boo hisss to stupid, petty comments and jealous speculation. Jessica, you look GREAT and you rock! Best wishes…
That is so ignorant. Rudy, I don’t even know why you dignified that with a response. Maybe “all of the girls” Scott refers to need to put their hater notions to the side and squat more.
EA, I agree with you, Sam and Zach. I think much is due to jealousy due to their lack of work that they are willing to put in. I personally think Jessica is one of the best athletes that I see on the outlaw site. I can’t wait to see her numbers at the Outlaw Open.
female/5’3″/120#
7:13 (usually run sub 6.. bad start and only got worse…)
135#
7:35
3-4-4
7:40
120#
1.2 mile run at my gym (first half uphill) – average about 9:20/mile
235# pc
75 total rd (30, 25, 20)
245# bp
1-
7.20 mile
225 x 3
2-
7.45 mile
17-12-11
3-
7.34 mile
BP max 300lb
6:49
245-tng shitty form.
6:54
30-20-20
7:22 – died
300-bench.
I fucking hate running.
Should not have paced my runs so much… Oh well.
6:48 – 245 3RM TNG (got 255 twice, but the third was a squat clean)
6:36 – 60 ring dips (23/21/16)
6:21 310 bench
Zac Ruiz 410 high bar yesterday.
http://youtu.be/6KzYbJah1rc
Still can’t tell if this is serious or not….
cute video and weight
i got 405 yesterday, maybe if i added a little more douchery into my routine i woulda bumped up an extra five pounds like these tough guys
FFS! act like you’ve hit a pr before… /facepalm 😛 keep up the good work brochachos
6:50
300 PC
7:10
30,22,20 Ring Dips
8:00
315 BP
Mile1 5:48 275 for 3 and 295 for 2 missed third
Mile2 5:53 38,17,15=70
Mile 3 fell of a little 6:42 235 bench weak sauce I don’t do this enough…
Got body comp done today 7 point caliper test 2 months ago 205at 10% bf today 195 at 7% pumped for this season I’m leaner and stronger than I have ever been thanks for the programming outlaw is the shit!
1st mile = 5:47
3RM PC – 120kg (264lbs)
2nd mile =5:50
Dips – 40 (15, 15,10) – done strict
3rd mile = 6:13
Did strict press instead, because i still don’t trust my shoulder to be ready for max attempts bench – got 75 kg (i suck at pressing)
Row 1600m 7:40
145 lbs 3 rep max touch and go
Ran (pathetic) 1 mile 9:26 (legs are tight from sprint work)
10-6-5 on dips
Row 1600m 7:24
Not a PR 110 lbs on bench
Feeling Strong! Pulled a10 lb PR on dead lift to cheer me up!
mile #1, 7:57
totally fucked this up, should of doubel checked the wod first. I did 3RM C&J… got 255
mile #2, 8:00
ring dips, 23,16,13
mile #3, 8:20
bench, 255
1) 7:30 – 295
2) 7:57 – 32,18,14
3) 8:04 – 300
Mile 1- 6:00
3 rep PC- 275
Mile 2- 6:48
64 total dips
Mile 3- 6:28
255# Bench Press
6:22 245#, 265#x2
6:13 77 dips
5:46 255#
7:40
3RM Power Clean – 145#
7:26
36 dips
7:32
150# bench press
1) 7:02 – 3RM P. Clean = 250# (not touch and go)
2) 7:22 – Ring Dips: 25, 20, 12 = 57
3) 7:12 – 1RM Bench = 260#
How many of these “miles” were measured with the ole’ eyeball measurement. “Run down to about the 4th pole and back, that’s about a mile”
Hahah I know, did mine on a treadmill though.
1) 7:25min. 3 RM PC=145#, 2RM-150# (5#PR clean, missed last rep)
2)7:35min. Ring Dips – 24 (still find it hard to do)
3)8:01min. 1RM bench press-165# (15# PR since September), tried 175#, but could not push out….
All in all…nice workout, though I HATE running, but it seems to help me to hit PRs :))))
Score:
5:36 mile and got up to 205 clean
5:47 mile and 35 reps
5:55 mile and 185 lbs bench
Just moved locations, no mile set up yet, plus ice made running more dangerous. Did 7 mins of shuttle runs to replace each mile.
3RM Power Clean – 265# (20# PR)
Dips – 30, 22, 21
Bench – 265# way off PR, chest and arms done after dips.
Score:
5:36 mile and got up to 205 3RM clean
5:47 mile and 35 reps (14,10,11)
5:55 mile and 185 lbs bench
Since it is raining like crazy outside I did the curve treadmill and cut it to 800 m, that thing is a beast.
4:30
185 3rm pc
4:18
16,9,5 strict ring dips
4:38
Worked on bb tgu (sore sholders)
65#
2/2/2
Mile 1- 8:29
3RM PC-205
Mile 2- 8:16
Dips 18-11-10= 39
Mile 3- 9:28 (Might as well have done a 5RM of dick punches instead of this run)
Straight press sub- 135 (arms no work after dips)
1) 7:14, 235# (drop & re-grip)
2) 7:44, 34 (strict, turn-out @ top)
3) 8:55, 240# (competition standard, pause @ bottom)
Nothing close to any PR’s, I’m a long way from my track days. This sucked exactly as bad as I anticipated and the lifts actually went a little better than I predicted. Accidentally punched a truck’s rear-view mirror on the second mile. Score.
#1 7:02 and 270# …. def should have aimed higher on PC, 270# was not as bad as i thought, ran outta time
#2 7:20 w 16/12/9 …. i hate ring dips
#3 7:37 and 265# ….. not a bench PR, but happy to hit that after everything else
last time i ran 3 miles was, oh … i don’t know … never. im happy with the 7:02. plus i ran in my chuck taylors, so i felt like a bad ass.
Tommy Mac
“Around 15 mins”……..
21:40
Mile 1: 7:34
Power clean tng: 205 x3
Mile 2: 7:36
Ring dips 20, 12,10
Mile 3: 8:25
Bench 305
Just started outlaw, looking forward to smashing some PR’s!
7:33,8:12,8:05
250 p clean
57 dips
320.5 bench
Mile 1 7:40 220lb 3RM clean
Mile 2 7:38 15reps 16reps 17reps 48 Total reps
Mile 3 7:40 275lb (Nancy Boy Bench)
Mile 1- 7:40
3 rep PC- 225
Mile 2- 7:50
17,11,11 39 total dips
Mile 3- 8:10
185# Bench Presseasy so I went to 225 failed droped back to 205 failed again. Previous 1RM 245 This needs work bad
completed todays work in a Titin vest
Runs were up and down stairs so i don’t have exact mile times
mile 1- a little under 6:00
3rm- 225 tng failed 245×2
mile 2- just over 6:00
dips- 25-15-15
mile 3- just over 6:00
bench- no bench because all benches were taken. I’m going to hit some heavy bench tomorrow afternoon anyways.
Mile1- 6:46
225#
Mile 2- 7:12
27,21,17
Mile 3 – 7;27
225#
Did what the fuk I wanted to do…
Benched this past Sunday 1RM 286 (130kg) (11# PR)
PClean 210 3RM; 220 1RM (15# PR)
OH Press 165 1RM (10# PR);
ME Ring dips (strict): 17, 15, 15, 14
Cond: 10-to-1 dhpe, ball slam 40lb = 9:42
Jogged a mile
MFS 234
7:37
205#
7:40
20, 17, 13
7:46
215#
7:57 – 185#
7:55 – 21, 11, 11 = 43
8:10 – 305#
Form on power cleans is pretty ugly. Really need to work on this.
1) 7:00 mile – 185# 3rm power clean
2) 7:08 mile – 17/14/12 = 43 reps ring dips
3) 7:15 mile – 165# 1rm bench press (pr is 175#)
1-
5:49mile
190 x 3 (195 # 2)
2-
6:10 mile
17-10-9
3-
6:29 mile
BP max 185
1-
5:49 mile
190 x 3 (195 # 2)
2-
6:10 mile
17-10-9
3-
6:29 mile
BP max 185
Did class today so 800m runs with 12 min cap
-3rm power clean tng: 155 (10# pr from 3rm 9/26/12)
-19 total dips
-sub 1rm push press: 150lbs
Mile 1: 8:55
3RM Clean- 275#
Mile 2 8:45
18, 11, 7 = 36
Mile 3: 8:18
Bench- #315
Like Big Zach I have also noticed a serious drop in running speed as I have gotten bigger and stronger. I also give about ~0 Fucks about the loss in speed. I’m not sure how many more long runs I’ll have till I pussy out for winter in Michigan.
I was sandbagging the shit out of the runs as I felt my massive meat-thighs slapping together in the rain.
What a visual…
high five to you sir
6:30
120#
6:47
7-6-4=17
7:19
105#
Female/5-6/125#
1). 7:40 mile 125#x3 power cleans
2). 7:57 mile 6,6,5 ME ring dips
3). 8:40 mile 105#x1 bench
7:00
265# TNG
7:04
66
7:24
275
29/m/5’11″/175
Mile- 6:53
PC 230 (should have got 240, just not focused on form)
Mile- 7:19
Dips 17-7-12=36
Mile- 7:21
BP 225 (missed old max 235)
Mile 1: 8:04
Power Clean: 250 x 3
Mile 2: 8:32
Ring Dips: 40, 25, 11 Last set I fell off the rings I had more in me than 11…reallly pissed!
Mile 3: 8:40
Bench Press: 245 lbs
6:52
185
8:30
29
9:03
120
7:09
255 PC TNG x 3
6:51
20,15,12 (Disappointed with that)
7:21
245 (50 pounds under PR, dips killed me for some reason)
Rd 1 6:35 #225lb
Rd 2 7:05 31
Rd 3 7:20 #285lb
1)4:34 205lb 3RM Power Clean
2)4:43 55 total UB ring dips
1-18 2-20 3-17
3)4:53 1RM bench 230lbs (5lb PR)
1) Mile – 7:28
3RM PC – 145#
2) 7:54
Dips: 18 total
3) 8:47
1RM Bench – 160# (PR is 170# with competition standard)
7:12
195 lbs
7:35
20+16+12=48
7:45
155 lbs, just felt ridiculously weak
6:35 105kg
7:13 40
7:45 110 kg
http://i.imgur.com/nojWx.gif <my thoughts afterwards
6:40 mile
#315 power clean x3
7:00 mile
80 ring dips over all 3 sets
7:40 mile (quads locked up last 600m)
#275 bench
Didn’t keep track of the run times but sloooow
3rm power clean 145 tng
Ring dips 12 9 9
1rm bench 145. My friends garage only has a ball he benches off and it was way too big and awkward for me to lay on to get a good bench
I hate running
1st post on the site but I’ve been following it for a two months in my friends garage
since I finally wised up and left my local affiliate
285# 3RM Clean
32 ring dips
275 bench
Apparently I have huge legs and a bird chest…
41/6’2″/205
7:37
115kg (253#) – Ran out of time
7:45
25/22/20
7:07
135# bench: shoulder impingement, kept it light. 1RM is 305# when everything is working properly.
mile 1: 5:45
3RM Power Clean: 225#
mile 2: 5:36
Dips: 21, 16, 9 = 46
MIle 3: 5:57
Bench: 255#, missed 275# before getting 255#
6:50 – 205# 3RM power clean
7:09 – 39 ring dips
7:14 – 205# 1RM bench press
7:30
225
7:30
10,10,8
8:00
200
MFS 2,4,5
8:00
8:23
8:16
power Clean – 265
Dips – 52 (all strict)
Bench – 285
Slow miles, running in the streets of WEHO.
6:23
6:43
7:13
Power Clean – 225
Dips – 40
Bench – 225
1 Mile- under 6
245# PC
2 Mile just over 7
20-15-15
3 Mile around 7
No Bench
7:50
205#
7:00
52
7:20
165#
Fuck.
7:22- 245lbs (5lbs less than my old squat clean pr, I would love to do a squat clean test!)
7:19- 47 15/16/16 I might have broke on the first set a little too early)
7:35- 235lbs
6:50
130kg Pwr Clean not TnG but all under :30
6:48
30, 15, 15
7:20 wicked hard to run at first with that pump from dips.
130kg close grip (even with smooth part of bar)
wide or normal grip tweaks my anterior delts
8:16
225# 3RM Power Clean; happy about that!
7:40
23, 13, 12 Strict Ring Dips
7:25
325# PR 1RM Bench Press
19 Male, 190 lbs
7:15 average mile
215 Power clean
25, 15, 18 dips
315 bench
6:14
275# (couldn’t tng b/c of wrist, but was quick. missed 285# @3)
6:47
30, 15, 15
6:48
stopped at 255#… no spotter
5:47
235# 3RM Power Clean
6:00
21, 15, 7
6:07
265# 1 RM Bench, PR
5:55
205#
6:18
43
5:58
225#
5:38
3RM power clean 155
5:44
Ring dips total 22
5:42
Max BP 150 (5lbs under pr)
6.01
110kg
6.04
16,12,10=38 (need work on these)
7.13 (died in the arse on this one)
110kg 5kg of PB
6.32
3rm power clean 100kg, squatted the 3rd rep at 110kg
6.30
57 (28,16,13)
6.20
100kg, failed 110kg. had my wife spot me…mistake. got the 110kg stuck on my chest because she freaked out, it felt like forever while she tried to take off the collars and weights. i’ll put that one down to experience. haha
6.27
275# tng
6.44
31, 22, 19
6.50
265