121112

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We are proud to announce that the official equipment supplier for the Outlaw Open is Functional Equipment from Costa Mesa, California. Click here to see their products:

Tomorrow I will be posting a list of gear that will be up for sale after the event. I can tell you this; they’ll be a lot of weight.

Dublin did not disappoint. Great camp, great people, great steak. Thanks to Will, Tom, and Colm for being great hosts and the most anal retentive gym owners on this or any other continent. The weekend was full of shaky hamstrings, gallons of coffee, and all other sorts of craic (did I use that right, boys?).

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WOD 121112:

BB Gymnastics

1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.

Conditioning

3 rounds for total working time of:

5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 Pullups

Rest 1:1

Notes: The Lateral Hurdle Jumps should be set up alternating left and right in between each 20″ box. Here is a DEMO VIDEO which demonstrates how the course should look. You may simply use PVC taped to the top of the boxes as hurdles.

71 thoughts on “121112”

  1. Need some help:

    I’ve got SHARP pain on the pinky side of my wrist when snatching. It’s not AS bad when doing C & J, or other over head, pressing, or other movements involving flexion of the wrist, but it is a constant. I’ve been taping, wrapping, etc, trying to brace it for snatches, but to no avail.

    So, other than taking a break from snatching ( I KNOW, I KNOW, I need to, but I’m fucking stupid and don’t want to), does anyone have any clever taping methods, or tricks?

    Also, I’m in the wonderful country of Afghanistan at the moment, so going to a Doc for an x-ray, or anything like that is out of the question.

    Thanks in advance for any help!!

    • Can you get access to DMSO – it’s a solvent used on horses, but is also a general pain reducer – it’s been helping my plantar fasciatus a little. It’ll make you stink like garlic, but that might not matter. Alternatively, mobility, mobility mobility.
      just my $0.02

      • DMSO is great. Been using it for years. YOu can also crush up aspirin and mix it with the DMSO when applying it on the painful area – the DMSO takes the aspirin into the system in a flash – pain gone right away. Make sure the skin is CLEAN.

      • I’m not sure, I may be able find an equivalent. It’s funny, I can find whatever I want at the pharmacy, or otherwise, but I can’t find shit I would actually use. Try to find athletic tape or chalk in this place LOL!!!

    • x2 on the mobility. work extra hard on the same side shoulder to let your arm rotate more in position. also try and bring your hands in a little till the pain goes away

      • See, I knew I wasn’t crazy!! I think the best bet is just to lay off Oly stuff for a few days, work the support exercises (FS, BS, Etc….), and lot’s of mobility drills.

        Thanks to everyone for all the help!!

    • Had the same thing happen to me.
      Flexor carpi ulnaris – it’s a muscle that runs along the ulna (forearm bone, pinky side when your palm is turned up) from the inner elbow up to the base of the palm. When it gets tweaked your wrist hurts like a bitch on the pinky side, and overhead squats/snatches put it in a hell of a bad position. Tends to knot up halfway between the wrist and elbow. Take a lacrosse ball, smash it into the wall on the outside edge of your forearm. Find a spot that hurts like hell.
      Happy hunting.

  2. BBG:
    Snatch based off 185#, only 1 or 2 misses
    Clean and Jerk Based off 235#, only 1 miss on the clean at 90%

    Conditioning:
    14:21 total working time (2:18, 3:21, 3:11), all RX

  3. Snatches Based off 175, several misses at the end.
    C&Js based off of 225, no misses.

    7:47, 6:05, 6:27

  4. Bbg:
    1. Done off 180, 1 miss at 95%
    2. Done off 225, no misses
    Cond:
    Done with 28kg kb, total working time=9:09

  6. BBG
    1. Based off 107
    2. Based off 137

    Conditioning (18″box 14″lateral jumps/50#KB russian swings)
    3:10/3:00/3:06 = 9:16 total working time

  8. BBG
    1) Off of 235, 1 miss at 225, and 210.
    2) Cleans no jerks. Off of 315.
    Cond
    3:30, 3:36, 4:34 = 11:40

  9. BBG
    1) Off 135 – failed at more reps than I hit (plenty of excuses for why this AM sucked, but we’ll just leave it at that)
    2) Off 183 – failed twice

    Conditioning
    4:14
    5:13
    5:14
    Total: 14:41

  11. BBGym:
    1) Based off 160# tons of misses at 95%, wen’t back and hit it once after the second set of 90%
    2) Based off 210#
    -Felt terrible on these lifts today, though I was recovered but I guess not, time to eat some more I think.

    Conditioning:
    Only have 50#kb so did 30 swings, also i’m an idiot and completely forgot to repeat the jumps/hurdles after the kb swings for the first two rounds.
    3:04, 3:26, 4:02=10:32

    M/F/S
    8/8/2

  13. BBG:
    1) Based off 140 – missed 1 at 95%
    2) Based off 185 – no misses

    Cond:
    4:19, 4:46, 4:55
    total working time: 14:00

  14. 1st time posting:
    BBG:
    1) Based off 195# – 1 miss at 2nd 90%
    2) Based off 255# (can Pwr clean 275, but only sq cln 255) – No miss

    Cond:
    TWT – 8:09 (1st unbroken, 2nd broke pull up, 3rd broke both); I like the lateral agility work, don’t see it much in CF but can see the benefit in training.

  15. Been followin since March thought id go back n look at some numbers…
    Feb 2012
    Squat 265 (comin off knee injury)
    Deadlift 335
    Bench 305
    Snatch 145
    C&J 205

    Nov 2012
    Squat 355
    Deadlift 405
    Bench 300
    Snatch 190
    C&J 250

    everything else including Metcons have improved as well. Diane for example went from 11:00 to 4:15 the last time we hit it thanks rudy

  16. Wow bad day in general not feeling it
    Bbg
    Snatch:missed all 95-90% got all others
    C&J missed 1-80% and one at 90% just a shitty day don’t know why… Ate like crap this weekend…
    Cond: 2:20,3:03,2:43
    M/f/s 9/7/2

  17. Snatches based off 80 kg. Several misses so I just did extra
    C&J based off 100 kg. No misses, rock solid. Power clean due to back injury.

    Cond:
    Scaled to 15 swings and 15 pullups

  18. BBG
    1) 2×1 @ 150, 2×1 @ 160, 2×1@170, 2×1@175 (f 1st), 2×1 @ 170, 4×1@150

    2) 2×1@ 205, 2×1@220, 2×1@235, 2×1@250, 2×1@235, 4×1@205

    CONDITIONING

    8:37 total work time

  19. BBG: Finished all sets and reps according to a 225 snatch and 250 clean and jerk. All reps completed in “power” position successfully.
    Conditioning: 13:54 total working time, sets of 2-3 on pullups, used 24 inch box and 30 inch hurdle for first set, went to 20 inch boxes for the last two sets. went 25, 15 10, and 25 on KB swings.

  21. Figured I’ll start posting my full training here not just the conditioning. Oly work & strength training is mine, cond is Outlaw.

    BW 203.6

    Oly:
    3x Power Snatch (unbroken, no foot movement, kilos): EMOM 40/3×2 45/3×2 50/3×2 55/3×2 60/3×2, then
    Every 90 seconds 65/3 70/3 75/3 80/3 (176), then 10×1 Power Snatch @ 80 kg every 30 sec

    3x Power Clean + Jerk (ub cleans): 50 60 70 80 90 95, then 10×1 PC&J @ 95 kg every 30 sec

    SSC: Every 2 mins for 10 rounds do:
    3x Push Press @ 175 lbs (cleaned)
    2x Muscle Up
    Barefoot Run appx 100 m

    WoD
    3 rounds for total working time of:
    5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
    25 KB Swings 32/24kg
    5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
    25 Pullups
    Rest 1:1

    TWT = 7:16. Full time with rest 11:28. First two sets UB. Splits were 2:01, 2:11 & 3:04

  25. 1) off 245…. Tried two attempts at pr after 95% and just missed

    2)off 330…couple missed attempts

    Conditioning

    Total working time 7:54
    2:32, 2:29, 2:53

  26. Is it just me or did this WOD completely destroy the hamstrings? Holy shit. 9:30 working time w 24kg KB (2:52, 3:05, 3:33)

  28. BBG
    1) based of 130- 105, 110, 115, 125, 115, 105
    2) based of 170- 130, 135, 145, 155, 145, 130

    Conditioning
    4:54, 5:46, 5:10
    total working time: 15:50
    lateral hurdle of 14″ and rests were about 3 mins

  30. Snatch off of 185, no misses
    C&J off of 245, no misses

    Total work time: 12:48 *failed to rest, see below.

    **this was day 1 for me. I’m definitely not used to that kind of OLY work before a WOD like that. I enjoyed the combo. I also made a mistake and did not rest 1:1. I went right through the whole thing. I’ll read more carefully from now one.

  33. BBG:
    1.) Worked off of 185#
    2.) Worked off of 285#

    Cond:
    3:45
    4:00 w/ 5 PU’s
    4:00 w/ no PU’s

    Capped each at 4 min to stay under 12:00 TWT

  34. BBG:

    1) Snatch based off 225#, missed once at 95%
    2) C&J based off 265#. missed one jerk at 90%

    Conditioning:

    2:30
    2:48
    3:18
    Total = 8:36 (KBS unbroken, last set of pull ups were ugly)

  35. BBG:
    1) based off 115# – all went smoothly
    2) Based off 145# – nicely, just lost a bit form of my jerks….will have to work on that….

    Conditioning: did not do…not enough space. made class WODs:
    Karen @16# : 8:40min. not too fast, but went for the deep squats and high balls.

    then:
    20 floor press@40kg
    30 pistols
    40 back squats@40kg
    50 v-sits
    60 ring rows
    50 v-sits
    40 back squats@40kg
    30 pistols
    20 floor press @40kg
    time: 14:45min.

    After that my legs were smoked….

  36. BBG:

    1.) 170-180-190-200 ( 1 miss)-190-180
    2.) 215-230-245-260-245-215

    Conditioning:

    2:47-2:50-3:02 = 8:39

    4/5/4

  37. Tired from a weekend competition. Took yesterday off, back on it today.

    Snatch up to 220
    Clean & Jerk up to 245
    Didn’t work off % today, just went light especially on C&J

    Conditioning
    **Accidentally did 20 KB swings each round, not 25.

    Total time 10:01

    1:41, 2:09, 2:21

  38. BBG:
    Snatch off 135 – missed 1 at 130
    Clean and Jerk off 185 – no misses

    Still working on technique and quickness. Starting to feel better as mobility issues slowly improve.

    Cond:
    Total time: 26:06
    Rds:
    4:40/6:15/7:06
    Slow through the boxes, Pullups still not my best movement.

  39. BBG
    1) off 165 – no misses
    2) off 235 – missed 1 jerk at 85%

    Cond
    2:34
    2:59
    3:50

    Total working time 14:57

  40. BB Gymnastics

    1) Snatch: Based on 210: 170/180/190/200/190/170
    2) Clean & Jerk: Based on 265: 200/215/225/240/225/200

    Conditioning

    Splits: 2:38/3:34/3:42, TWT: 9:54 RX

  41. bbg)
    1) based off 230- hit 220 easily so put 235# on and nailed it for a PR
    2) based off 275- cleans felt heavy. whatever

    cond) only had one box so did 30 inch box jump overs instead of whatever that nonsense was you put up. finished at 9:06 including rest. tough on the forearms.

  43. Spent 2 hours just working on snatch using 75#. Out of about 100 reps, 3 or 4 felt right. Clean and Jerks were based off 175#–no misses.

  44. BBG
    1 – Based off 265. A few misses here but I had a make after each miss.
    2 – Based off 315. No misses but felt beat up.

    No Conditioning as I had to coach.
    I am going to make more of an effort to hit all the conditioning this cycle.

  46. BBG
    1) Based off 205# – no misses
    2) Based off 245# – no misses (Have to work Front Squats/Heavy Cleans)

    Conditioning (no time before classes)
    Jumped into a class and did “half” Rankel to honor our fallen soldiers.

  47. BB
    Snatch 125/130/140/145/140/125
    C&J 155/165/175/185/175/155

    Conditioning
    3:45/4:15/4:18

  50. Snatch
    120-125(make, miss, make)-135 (miss, miss, make)-145(make)-150(miss, miss)- 135 (make)- 120 (miss, miss, make, make)

    Clean & Jerk
    150-160-170-180 (miss, make)-170-150

    Conditioning:
    2:40-3:09-3:23

  51. BBG:
    1.) based on 190#-5lb. each set
    2.) stayed at 185# and worked flexibility on cleans

    Cond: running short on time so did wod for time scaled kettlebell to 53# and pullups to 15 time:12:11

  53. BBG
    snatch: misses from 90%
    clean and jerk: shut down after first two at 80%
    wasnt there today !!!

    conditioning
    14.50 Rx
    fun wod

  55. BBG:
    1.) 170x1x1, 180x1x1, 190x1xfff, 200xfx1, 190x1x1, 170x1x1x1x1
    2.) 185x1x1, 195x1x1, 210x1x1, 220x1x1, 210x1x1, 185x1x1x1x1

    Conditioning: as RX
    1:50, 2:55, 2:44
    Total Working Time: 7:29

  57. Snatch based of 100kg (all felt good today)
    C&J based of 122.5kg (missed 1 at 90%, just got lazy)

    Conditioning
    8.50 (didn’t rest 1:1 because I didn’t see it when I wrote it up on the board lol) Still a great WOD

  58. bbg
    1/ off 100kg, no fails
    2/ off 125kg, failed one at 90%. blacked out a bit after the clean. took a few extra breaths to recover but missed the jerk

    condtioning
    2.40 ub
    2.30 ub
    3.25
    twt 8.35
    used a tractor tyre for jumps. only problem is you jump over into the middle, then over laterally and back to the middle. but then have to jump backwards out to start the next rep. so you do an extra jump each rep and lose a bit of rhythm. but if you don’t have enough boxes, it works pretty good.

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