(Insert shameless begging for help post here…)
We need some volunteers for the Outlaw Open. Yes, you will have to move barbells, guard entrances, and possibly wipe the sweat from Aja Barto’s brow, but you’ll get a free pass to the event and possibly a free t-shirt that says staff (which may get you a date if you ever wear it in Iceland). If you are interested in being a volunteer (and dating Icelandic people), please email Gary@OutlawCrossFit.com.
Also, we need judges who are assholes. No, you don’t need to be a full-time asshole, but you need to be able to flip the asshole switch when the clock is running. If you are at least a level 1, have judged at other events, and have no problem telling people they are doing things wrong, then email Gary@OutlawCrossFit.com for more information.
Well, this is pretty damn cool (read the article for the Outlaw shout-out)…
WOD 121121:
BB Gymnastics
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 80% (of max Snatch any style)
2) Every 30 seconds for 5 minutes:
1 Power Clean @ 80% (of max Clean any style)
Strength
1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at approximately 90-95% RPE.
Hey. About those jerk box instructions you promised.
Hey…… about that Google.
After today’s WOD: Pr’d on my power Snatch @135# (previous squat snatch pr) and Pr’d on my squat snatch @ 145#. Tried and Failed 155# (but soon, very soon). Been on “the way” consistently for 3 weeks.
Thanks to Rudy and my partners in training.
wow, thanks to share
Any crossfit friendly gyms near downtown Nashville?
Outlaw friendly*
I don’t think any of the gyms in Nashville Outlaw, not sure. They are in Smyrna and Murfreesboro though. When are you trying to drop in?
Can’t wait to give this one a go. Btw, looking for anyone looking to get rid of their spot for the St. Louis camp March 17th!
BBG
Snatch: @145
Clean: @ 165
Strength
Snatch pull @185
Row and press @ 145
Conditioning
5×1 swim i did this wearing cammies and instead of a full test period i treaded water for the alloted time fastest time was 1:47 slowest 2:23
This is in California, right. Wish I could be there to help. Maggie
Margaret L. Cohen, J.D., Ph.D. Collegiate Professor Member, UMUC Faculty Advisory Council (FAC) Member, Council of University System Faculty (CUSF) Business Management and Human Resources Management University of Maryland University College 703 960-0418 drmaggiecohen@yahoo.com
________________________________
BBG:
Snatch 160
Clean 205
Strength
Snatch Pull 185, 185, 205, 205
Row 185, 185, 205, 185
Press 95, 95, 95, 95 (should’ve went heavier)
Conditioning (Rows)
1- 3:45.1
2- 3:39.7 (really)
3- 3:43.8
Did 30 burpess because of that 1 second
BBG:
1) 145 (1 miss)
2) 195
STR
a) 185
b) 165
c) 115
CON
ROW: 3:45, 3:44, 3:44
1/3/3
BBG:
1) 40kg
2) 50kg
Strength:
a) 52,5kg
b) 47,5kg
c) 30kg
Cond:
Rowing, all three 4:27 +/- 2sec. I suck at rowing!
Oly
Barski Snatch EMOM 75/3 -> 145/3 by 10 lbs, then every 2 mins:
155/3 165/3 175/3 185/2 185/3 195/2 195f 195/3, then
Hang Squat Snatch @ 195/1 x10 EMOM (2 misses, made them up)
Barski C&J 145/3+1 -> 245/3+1 by 20 lbs no misses, no belt
SSC Every 2 mins for 20 mins do
3x Deadlift @ 275 lbs + Purple bands (120 @ top)
4x HSPU (45’s+AB, strict, ub)
18x DU’s ub
Conditioning:
Row 3×1000 m: 3:29.3, 3:28.0, 3:26.1
Reverse Hyper 2×15 @ 200 lbs
1) 115
2) 185
a) 205
b) 140
c) 120
All 1k rows 3:50 +/- 2 seconds.
bbg –
1) 215 – 5lb pr…1 fail
2) 275
str –
1a) 235
1b) 235
1c) 165
cnd –
Runs…3:20 3:21 3:25 3:19
+20 burpees at the end of the last one.
BBG:
1) 145#
2) 185#
Strength:
1a) 155#
1b) 155#
1c) 115#
Conditioning:
3x1k Rows – 3:49, 3:48, 3:52
I don’t think any of the gyms in Nashville Outlaw, not sure. They are in Smyrna and Murfreesboro though. When are you trying to drop in?
I can volunteer, I’ll even let you keep the t-shirt, but you have to fly me out there
PS 170
PC 225
1. 225 (no straps)
2. 225
3. 125-140
Conditioning: Row:
3:50, 3:51; 3:49
BBG
1) 155
2) 205
Str
1a) 185
1b) 185 hard to maintain good form here
1c) 135
Did some additional core and posterior chain work
CND
Row
3:44
3:47
3:43
BBG
1) 165
2) 225
Str
1a) 155
1b) 225
1c) 125
CND
Row
3:34
3:33
3:33
check out mdusa.com click on the 2013 pendlay do-win, they look like romaleos, might b a cheaper alt.
I got my wife these and the sole is identical to my Romaleo 2’s. They must have some kind of agreement.
BBG:
power snatch: 135#
power clean: 185#
3-stop pull: 185#
pendlay row: 185#
split press: 105#
conditioning:
row 3x 1K: 3:28, 3:28, 3:30.
BBG:
1) 80Kg 7/10
2) 95Kg
Strength:
1a) 100-100-105-110
1b) 70-70-75-75
1c) 50-55-55-55
If any of your affiliates would like to purchase a banner that shows your gym is “OUTLAW Friendly”, head over to the Outlaw Gear webstore and pick up one of our new banners for sale. Your box can show off that no one will whine about wanting to thrown heavy weight over your head.
http://www.outlaw-gear-2@myshopify.com
BBGym:
1) 125
2) 165
Strength:
1a) 185
1b) 155
1c) 3×115, 120
Conditioning:
4x800m run: 3:11, 3:08, 3:11, 3:09
M/F/S
2/5/5
BBG-
1) 125 no misses
2) 145 no misses
STR-
1a)145, 155, 175×2
1b)145, 155, 175×2
1c)115×4
CND-
Swim
2:11, 2:03, 2:04, 2:05, 2:01 1 penalty
Did hypoxic pyramid Pullups instead of burpees felt worse than actually doing burpeees
BBG
1) 155
2) 215
STR
1a) 115/135/175/175
1b) 175
1c) 115
Conditioning
Row – 3:34/3:33/3:29
2/5/6
BBG – Done w/ squat as Power bothers my shoulders.
1. 205
2. 245
Light for both.
Strength
1a. 225,245,265
1b. 245,265,265
1c. 135 x 3
Conditioning
1k Row at 3:37. Not time for more.
BBG
1) 105#
2) 140#
no strength today
conditioning
3x1000m rows rest 1:1
4:23, 4:19, 4:19
BBG
1. 85#
2. 110#
Strength
1. 110/115/120/125
2. 120
3. 70
No conditioning
BB Gymnastics
1)200#
2)250#
Barbell Gymnastics
1) 125
2) 195
Strength
1) 185
2) 135
3) 115
Conditioning
2:57, 3:07, 3:21, 3:07
1) 185
2) 220
Did power clean and jerk.
Did front squats from yesterday
255
Conditioning: run
3:45
3:32
3:25
3:21
Didn’t do burpees. Fuck that.
2/2/2
BBG:
1.) 175
2.) 235
Strength:
1.) 225
2.) 130
3.) 195
Conditioning:
4×800
3:13-3:25-3:15-3:22
3/5/4
29/m/5’11″/180
BBG
1) 165
2) 210
Strength
1a) 225
1b) 160
1c) 100-115-115-115
Conditioning
Gym was doing Diane so I wanted to test my improvement.
6:11 PR by 1:48 missed last HSPU falling off wall at 5:58
Really pleased!
Bbg
Snatch @62.5kg
Clean @80kg
Strength
3 stop @80kg
Pen row @80kg
Split press @47.5
Conditioning
4x800m run
2.58
2.53
2.51
2.48
60 burpees (read rules incorectly)
From Brussels, first post
BB Gymnastics
1) PS @ 70kg
2) PC @ 90kg
Strength
1a) 100/100/100/100
1b) 80/80/80/80
1c) 55/57.5/60/60
Conditioning
Row 3’45 / 3’46 / 3’42
BBG
Power snatches based off 110kg @ 87.5kg
oxoxoxoxx Dropped to 80kg for reps 10 and 11
Power cleans based off 140kg @112.5kg
All reps hit nicely
Strength
3 stop pulls 100, 110, 115, 115kg
Pendlay rows 112.5, 115, 115, 115kg
Split press 60, 60, 60, 60kg
Conditoning
Pushed for time, 800m runs
3:41 by myself
3:21 chasing some whippets
3:30 of hell
After classes taken the burpees and the extra 1000m row
5 rounds for time
200m row
10 burpees
6:42
Bbg:
1) 60kg
2) 88kg
Strength:
1) 85kg
2) 85kg
3) 50kg , should have been heavier
Cond:
Row, 3.35 , 3.40, 3.41= 60 burpees
Bbg
1) 190
2) 260 then went for a power clean pr at 315 video: http://youtu.be/IRvOXYlEFPs
Strength:
1)235
2)235
3)155
Conditioning did the row but was a bum about it and rowed at a 1:55 pace for exactly 3:50 splits wasn’t taxed or breathing hard from it. Later in the day I ran Annie for a pr 5:25 with everything unbroken.
1) 145
2) 190
3a) 190-205-205-210
3b) 190-205-205-210
3c) 115-125-135-140
Cond
Row
3:40-3:39-3:42
No burpees
BBG
1) 190, 1 miss
2) 245, no misses
STR
1) 245
2) 195
3) 155
COND
3x1000m row- 3:37, 3:39,3:39
Snatch – 115
Clean – 150
Snatch pulls – 150
Pendlay rows – 150
Split press – 115
Did 100 lbs on snatch
Did 140 lbs on power clean
Conditioning FUCK that! Lol had major burpee penalty. Ran at track. My legs filled and made running a joke. But I’m glad I suffered through it. Fastest was 3:25.
Burpee penalty I did 6rds of 10 burpees, 10 ball slams 35 lbs.
Bbg:
1) 95
2) 140
Strength:
1) 135
2) 115,120,125,130
3) 85,90,90,90
Cond:
4x800m run- 2:30,2:28,2:29,2:29
BB Gymnastics
PS: @95kg => 3 misses (forward)
PC: @130kg => no misses
Strength
1a) 4X3 3 Stop Snatch Pulls – 110kg
1b) 4X5 Pendlay Rows – 110kg
1c) 4X5 Split Press – 60kg
Plus a couple of sets Bench Press.
Conditioning:
500m row, 300m run, 100 DUs => 5:15
Hi Everyone, this was my first Outlaw WOD since I want to make it to regional this year and decided to give it a go. I was doing CFFB for awhile to get my strength up (8 months)
At CFFB we always posted out height/age/weight/sex so everyone can compare with each other.
BB Gymnastics
PS: @ 125lbs
PC: @165lbs
Strength
1a) 4X3 3 Stop Snatch Pulls – 165lbs
1b) 4X5 Pendlay Rows – 175lbs
1c) 4X5 Split Press – 105lbs
Conditioning:
400m run x 4 1:1 rest (first time running in awhile and have to work on building my BOX all day so I didn’t want to overdo it)
BB Gymnastics
1) Snatch drills
2) @ 160#
Strength
1a) @ 160#
1b) @ 155#
1c) @ 110 – 120 – 125 – 130
Conditioning
Row: 3: 48 , 3:46, 3:47
Any outlaw friendly gyms in Az?
Tribal CrossFit
BBG
1) at 155#
2) at 220#
-Both felt easy
Strength
a) 245 (no straps, grip was limiter)
b) 185
c) 115# (balance tougher than anticipated; never done those)
Cond – Row – 3:33, 3:36, 3:35
BBG
1) 105#
2) 135#
Strength
1a) 135#
1b) 135#
1c) 85#
Conditioning
1) Ran 1000m by mistake.. Someone didn’t do the right measurements. 4:45
2) 4:10
3) 4:12
4) 4:05
Have to do my burpees tomorrow so I had to start Coaching my night class.
BBG:
1.) 170 ~ 1 miss
2.) 200
Strength:
1a.)190, 200, 200, 200
1b.)175, 175, 175, 175
1c.)115, 125, 125, 125
Conditioning:
Row: 3:38, 3:37, 3:39
BBG
1. 205
2. 235
STRENGTH
1a. 235 x 2, 205 x 2
1b. same
1c. Strict hspu on 45# plates (weakness) Wanted to work it in
Was in a rush to get out of town for Turkey Day, so did
1,000 Meter Row, 800 Meter Run for time.
8ish minutes
BBG
1-@155
2-@215
Strength
1a- X
1b-@145
1c-@95
Sorry no time
Next morning got tempted into doing “Blake” 21:53 Rx
BBG:
1) 80kg
2) 105kg
S:
1a) 90/95/100kg
1b) 110kg all sets
1c) 110/145/145#
C: skipped, out of time.
BB Gymnastics
1) Based on 210 Snatch: Subbed with High Pulls, 170lbs
2) Based on 265 Power Clean: 215lbs
Strength
1a) Stop Snatch Pulls: 220lbs
1b) Pendlay Rows: 220lbs
1c) Split Press: 125lbs
Conditioning
Row: 3X1K: 3:33/3:33/3:31, Did 60 burpees for extra
Made it today as took day off Wednesday..
BBG:
1) 90#. First few felt a bit sketchy, but rest were fine.
2) 120#. Felt really light, even too light, but continued with the same weight just to work on technique.
Strength:
1a) 120/145/155/165#
1b) 145/3×155#
1c) 90# all sets.
Conditioning:
Chose to do running.
3:55/3:52/3:47/3:48. Made 50 burpees as penalty.
bbg
1/ 81kg. then did 2 singles at 86,91kg pb
2/ 101kg. then did 2 singles at 111,121kg pb
strength
a/ 110kg
b/ 100kg
c/ strict press 60,65,70kg pb
didn’t superset as only had one bar. around 60sec rest
conditioning
maybe if i get time later.
conditioning
800m runs x 4
2.42
2.47
2.43
2.44