121109

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It’s 2:40am (that’s just 2:40 for you Euros), and I’m about to cross the Irish sea heading to Dublin.
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Yes, that sounds far more romantic than it is. This ship looks like the oldest casino/hotel in Reno, and I’m pretty sure that every person on board has some version of the whooping cough.

I’ll have some more actual posts in the next few days with more details about the Outlaw Open, and other earth-shattering Outlaw stuff, but this is my last night on the road for a bit and it’s made me consider some “truths” about the rest of the world (i.e. not ‘Merica)…

-Riding the streets of Paris on a bicycle is a combination of extreme sport, deathwish, thing of beauty, and the most fun you can ever have. It was also one of the few times I legitimately felt I had the opportunity express my fitness in a real world way…other than lifting couches overhead of course.

-The British motorways are one of the most wonderful things I can imagine. They are orderly, well maintained, and feature a system of speed cameras that no one seems too concerned about. They are especially glorious when you can follow an Aston Martin for an hour or two.

-Iceland is still the coldest place I have ever been, but I miss their internets, coffee, and hamburgers.

-Whenever I would ask people how hard it is to function in France without speaking the language, they would say, “don’t worry, they all speak English.” These people are idiot. No one speaks English. No wonder they hate Americans

-I love traveling, but I miss my jerk boxes and knee wraps.

-When children speak French it sounds like they’re kidding. Apparently they’re not.

-American style developmental strength and conditioning (high school and collegiate level), for all it’s faults, is something that the rest of the world needs. Except maybe with a little less Bench Press.

-I have the best job on earth. Thank you all for allowing me to be on this boat.

WOD 121109:

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension

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. Judging band weight and setup is explained in this DEMO VIDEO

2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

4 rounds of:

2 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute

Midline

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.

86 thoughts on “121109”

  2. I do miss UK motorways, the highways suck in New Jersey and I have no idea how people actually receive licenses in the US, but I’m sure it involves a go-cart and think bumpers.

    Enjoy the rest of your time in Ireland.

    • I don’t think so man. If he wanted to alternate, it would be listed as (1a) Deadlifts, (1b) bench press. In this case it looks like you just do all the deadlift sets, then all of the bench press sets.

    • Wall Walks at our affiliate is when you lay chest to the ground, feet against the wall, step up the wall and push yourself off the ground and “walk” your hands to the wall so your chest touches the wall and walk your hands back away from the wall until your chest is back on the ground. So my interpretation is # of reps walking up and down the wall in a minute.

      Strength:
      1. 225#
      2. Last set at 245#

      Conditioning:
      Total Calories = 166 (41, 43, 41, 41)
      Total Wall Walks = 24 (5, 6, 6, 7)

      Midline
      Done

  7. Got a demo video for Wall Walks? [I know i’ll be chastised for this, but…] 1 minute for distance, right?

    • Wall walks, lay with feet against wall in pushup position, walk feet up wall moving hands in till chest touches wall. Walk feet back down. Repeat for 1 minute.

  8. French people usually speak english fine, they just refuse too. That’s why the rest of europe don’t like french people 😉

  10. Cool post. And I want to second that Coffee comment, I’ve never had the opportunity to have an Icelandic Coffee, but having lived in England for a few years I know they rely heavily on instant coffee that tastes like shit – hence the reason why most brits drink tea. Safe travels Bearded one!

  11. You (and your squad) also do the best job on earth so, well, there’s your boat. Enjoy and thanks!

  13. Strength
    1) 125 + red bands
    2) 3@90, 2@95

    Conditioning

    32-7
    33-6
    30-6
    31-6

    Midline – done

  14. Am I correct that if the deadlift bands are set-up correctly the scale should read 70% of 1RM at the top of the lift after you subtract your bodyweight? For a 200# person with a 400# 1RM, the bar should be loaded with 200# and the scale should read 480# (includes person’s bodyweight). Correct?

    • Subtract your bodyweight from the top of the deadlift w bands and that should equal your 1rm

  16. -Banded Deadlifts
    185 bar weight
    60lb band resistance
    245 total

    Should have used 280 total but taking it easy on the low back till it gets stronger. Coming off a l5s1 dics protusin. Overall I loved these! First time doing them. These kicked ass, and were fun!

    -Bench press
    235 for all sets

    -CND

    40 cal
    7 WW

    42 cal
    7 WW

    41 cal
    7 WW

    42 cal
    8 WW

    Fuck wall walks

    -midline
    Done

    Felt good today, body felt well recovered. Looking forward to what tomorrow brings!

  17. Strength:
    1) 95Kg
    2) 80-85-85-85-90Kg

    Cond:
    50/7/38/6/37/6/42/6

    MFS:
    444

    Of course, you were there in the room at the time, so I don’t really know why I’m posting.

  19. DL-150 on Bar, 2 Black Bands(felt about right)

    Bench-140 for all sets

    CND
    45/8 44/8 40/8 39/8

    Mideline-done

  21. STR
    1) 210 + Red&Purple
    2) 230

    COND
    151 cal
    11 WW (was a shithead for sandbagging this)

    Mid
    done (GHR’s continue to be a bit of an issue)

    5/6/4

  24. Strength:
    1a) Couldn’t find an available place to fix bands, so just did heavy singles at 275#

    1b) 185# for every set

    Conditioning:
    36-4-34-5-35-5-38-6

    Midline:
    GH raises suck. A lot. But I got them done

  25. DL: done at a little over 50%, maybe like 52% – fun.
    Bench press: done (weak) worked up to 255, I think.

    Conditioning:
    Rows: 57, 53, 38, 36 (drop off was due to some transition issues; we were working as a group)
    WWs: 4, 4, 6, 5

    Midline: done

  26. Strength
    1) Used 335 no bands
    2) 255

    Cond.
    171 Calories
    35 Wall Walks

    Midline
    Done and sucked!

  28. Strength

    1) 225# + red bands

    2) 185# all sets

    Conditioning

    129 cals (35-34-30-30)
    16 WW (4-4-4-4) Should have squeezed out more in the first two rounsd

  29. 1) 225# on bar + blue band. No scale but probably similar to demo video.

    2) 235# Across

    144 Calories=39, 38, 34, 33

    21 Wall Walks=4,4,4,5

    No access to GHD

  30. Strength
    1) 295# on bar 412# at top with bands, done
    2) 335# for all sets, spotter would’ve been nice to try a lil bit more maybe, but this felt good and heavy

    conditioning and midline later maybe.

  31. Strength:
    1) 135 with purple bands
    2) 135, 135, 130, 130, 135

    Cond:
    36/6
    34/6
    33/7
    31/8

    Midline:
    Done – brutal.

    3/3/3

  32. Any suggestions for alternate band setups? I don’t have access to a rack, but do have lots of plates and dumbbells…

  33. 1) 260 on bar blue bands In rogue rig. Off 520lb
    2)195-205-225-245-255-265for 1 pr 30lb over last bench workout!
    Conditioning:
    47/10
    43/8
    40/9
    40/8=
    170/35
    Midline done tough day that was fun!

  35. DL: 135# (nvr did this before and I loved it)
    BP: 125# set 1-3 and 135#set 4-5

    Conditioning:

    1) 28, 8
    2) 23, 6
    3) 26, 7
    4) 24, 8

    Total: 130

  36. Love Friday programming!
    Strength:
    1) 225# bar+80# of band tension
    2) 165, 3×170, 175

    Conditioning:
    *2min ME AirDyne for cals
    187c (55c, 43c, 43c, 46c)
    14 wall walks (4, 4, 3, 3)-first time doing these+on a wobbly garage door+shoulders on fire after AirDyne=pathetic

    Midline:
    done

    M/F/S
    2/6/6

  37. Strength
    Deadlifts : 275 without bands
    Bench : 275,295,315,315,315

    Conditioning:
    50 cals, 4 ww
    40 cals, 4 ww
    39 cals, 4 ww
    39 cals

  38. Strength:

    Deadlift @ 205# with blue bands
    Bench: 225 x 4, 235 x 1

    Conditioning:

    45/7, 45/6, 42/5, 43/6

    Midline: Only 2 rounds, right hammy was about to explode

  39. Strength:
    Deadlifts- 225# with Blue bands
    Bench- 225 all sets

    Conditioning:
    53cals / 7ww
    44cals / 7ww
    41cals / 7ww
    39cals / 7ww

    Mid:
    done

  40. STRENGTH:
    1) 255# on the bar with blue Rogue bands
    2) 1×255, 4×265

    COND:
    46/5
    43/5
    44/4
    42/5

    MIDLINE:
    Done

  41. strength
    1) 145# w/blue bands
    2) 95, 105, 110, 115, 120(1)

    conditioning
    cals- 35, 31, 29, 31
    wall walks- 4, 4, 3, 3

    midline
    done

  42. Strength:
    1) no way to do banded deads, skipped. are these going to be a regularly occurring movement, enough so to buy a platform or some other setup to make do?
    2) 225,235,245,255,255f

    Conditioning:
    cal row – 47,44,44,41
    subbed handstand holds – 4×1 minute

    Midline:
    no GHD, skipped

    my Christmas list includes a GHD, deadlift/Oly platform, more bands…

  44. Strength

    DLs – 225# w/ Green Band
    Bench – 225# (stayed light on shoulder)

    Conditioning
    47/6
    43/7
    38/6
    44/7

    Mid:

    Did Jumping Good Mornings from Wednesday and GHD Sit Ups

  45. Strength
    Deadlifts : 145 + bands
    Bench : 130-135-140-145-145

    Conditioning:
    32 cals, 4 ww
    33 cals, 4 ww
    32 cals, 4 ww
    31 cals, 5 ww

  47. DL – dont have bands – did at 70%. 160kg

    Dont have a bench.

    Conditioning
    A: 50/48/46/44
    B: 4/4/3/4

    Midline – done

  48. Strength:
    1) Based on 335# 1RM, 165# on the bar, and short orange bands.
    2) 205# 1RM, 185# on the bar, needed slight assistance on the last rep of sets 3-5, through the sticky 4″ section.

    Conditioning:
    38/4
    31/4
    35/4
    33/5

    Wall walks suck.

    Midline:
    Ran out of time today.

  49. Deads @ 225 + blue bands on lowest setting
    Bp
    225
    245
    250
    275
    285
    Conditioning
    48/6
    45/7
    35/6
    35/7
    Ghr used box for support
    Ghd done

  50. Strength

    1) No bands @ 205 (315 last max)

    2) @ 170

    Conditioning

    1)53cal/7ww
    2)34cal/6ww
    3)34cal/6ww
    4)36cal/5ww

    Midline

    I don’t have a GHD. I have a back extension rig. It only has one roller for the feet.
    Did back extensions nice and tight maintains lumbar and pausing at parallel.
    Did GHD sit-ups (kinda)

  51. First Outlaw WOD today.

    DL 200lbs No band available
    BP 160-165-165-165-170-170

    Metcon
    Complete

    Midline

    GHD RH 3X6 Never done these before
    GHD SU 3X12

  52. 1) 255 straight up. No bands
    2) 205×3 210×2

    Cond: did burpees. No Rower. Bad idea.
    37 4
    35 4
    30 3

    Midline done.

    2:2:2

  54. STR:
    DL- 225# with Thick Green bands. -Could have gone heavier but wanted to stay explosive.
    Bench- 275, 285, 295 x 3

    COND:
    58Cal / 7ww
    46Cal / 7ww
    42Cal / 6ww
    45Cal / 7ww

    Midline….it exists.

    MFS – 6/3/4

  57. 41/6’2″/205

    DL: 235# w/rage bands. Based on 500# DL. Bands got pretty tight at top, didn’t weigh.
    Bench: 225#

    Metcon:
    Row: 195 cals (60/47/44/44) – strong first round but backed down to 90% after first min knowing I had 3 rounds left.
    Wall Walks: 5/4/4/4

    Midline: done

    Low on blood sugar after tonight. This one caught up with me. Had an olympic doc do active release on shoulder today. 3 months of shoulder impingement/inflammation pain and couldn’t bench 185# last week. After first day, there is hope of a quick recovery.

  58. Strength:

    1)Could not install bands, therefore made deadlifts@70% last 1Rm, so it came to be 215#.
    2) bench press: 135#

    Midline: done
    Conditioning: did tabata style team wod at the box.

  59. Strength:
    Deadlifts- 135# w/o bands
    Bench- 95×2, 100×2, 105×1

    Conditioning:
    34cals / 5ww
    29cals / 5ww
    29cals / 5ww
    28cals / 5ww

    Midline:
    done

  60. Strength
    1) Banded Deadlift: 255lbs + somewhere between 20% to 30%
    2) Bench Press: 210lbs

    Conditioning
    45cal/7ww
    43cal/6ww
    42cal/5ww
    42cal/6ww

    Midline

    Done

  63. Strength
    1 Deadlift 100kg+20% bandweight
    2 bench 85 87.5 90 90 90

    Conditioning
    Rd1 39 10
    Rd2 37 10
    Rd3 36 10
    Rd4 35 10

    Midline
    Done

  64. 225 deadlifts
    135 bench on an exercise ball, getting the steel Monday for building the rack and bench (still putting garage gym together)

    Did SDLHP @ 95# for rowing, no rower yet…36, 32, 30, 30
    Did Wall Balls @ 20#, I got the above description of wall walks for next time, 32, 28, 25, 25

    GH and GHD as rx

    I’m amazed daily how good these workouts are. Thank you!

  65. DL: 45kg + blue band (I totally suck at DL)
    BP: 42,5kg

    Cond: rowing 31/27/24/24 ww 5/3/3/3 touched with ches and nose every time;)

    Midline: done

  67. Strength
    1) 255+orange bands over jerk block covers
    2) 215 -225-235
    Cond
    49,5
    44,5
    42,5
    43,6
    Midline
    3×10 GHD Hams
    3×20 GHD Situps

  69. Strength.
    1) 230#
    2) 225# (Happy with this since I suck at benching)

    Conditioning.
    Don’t have a rower so,

    ‎4 Rounds.
    1 Minute power cleans – 225#
    1 Minute rest
    1 Minute Wall walks
    1 Minute rest
    PC – 8,7,6,6 (27)
    WW – 8,7,6,7(28)

    Midline.
    Done
    Done

  70. Strength:
    1a) 315. This just sucked the life out of me. Is there an article/blog on why we hold the weight instead of re-racking the weight. I am sure it is some type of nervous system reason but would like to know.
    1b) 205

    Conditioning:
    Row 50/46/45/45
    WW 4/4/3/4

    Midline: To late in the evening.

  71. Strength
    1) 195# + red bands
    2) 185, 195, 200, 205, 205

    Conditioning
    Row – 45, 43, 39, 40
    Wall Walks – 5, 4, 5, 5

    Midline – Done

  72. Strength:
    1.) 215# + bands @ 20%
    2.) 200, 205, 210, 210, 215x1f~205×2

    Conditioning:
    *Missed the calorie part, rowed for M (580, 567, 563, 575)
    5,5,6,6

    Midline: completed

  73. Strength
    1.) 205# plus blue bands
    2.) 255# missed a couple towards the end.

    Cond:
    50/6, 40/7, 36/8, 35/8 (Went balls to the wall to start…whoops)

  74. Strength
    Deadlifts- 110kg on bar plus a red band
    Bench press- 100kg

    Conditioning
    rows- 51,50,45,44
    Wall walks- 9,9,8,9

    Midline
    Done and have no hammys left lol

  75. strength
    1/ 130kg no bands ( no rack but will invent something next time to add bands)
    2/ 90-100kg

    skipped conditioning. going in a C2 rowing comp tomorrow and saving legs for that

    midline
    done… sort of. tried using an old tractor tyre to lock legs. sit ups pretty close, but ghr more like back extensions

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