We are opening a few spots for all remaining 2012-2013 Training Camps. If you would like to get in, this will be first come first serve. Please email Info@TheOutlawWay.com if you would like a spot for ANY of the remaining Training Camps. These spots will go to the first people who contact us.
I have found the holy grail of Jerk blocks, and they come to us directly from the homeland of my people and Outlaw 1f—Ireland. The boys at CrossFit Ireland always had the best set of plyo boxes I’d ever seen, but when they added an attachment to turn them into Jerk blocks, I very nearly soiled myself with joy. I asked Colm to shoot a video of them, and he has promised that if you email him at Colm@CrossFit.ie, he will send plans to every single person.
Now, DON’T EVER ASK ABOUT THE EFFING PLANS AGAIN.
Outlaw Open competitors, if you have not registered yet please do so immediately. We need all your registrations to make heats and figure out judging. PLEASE register right away.
WOD 121126:
BB Gymnastics
1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.
Conditioning
Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#
For time.
Does anyone do Bar MU on the single bar side of a Dirty South bar? I’ve neve tried, always figured I’d hit some part of my body somewhere.
I/We do. Your safe assuming you can get up high enough. If you do one of the glide kip/beached wale variations you might need a good dentist though.
Is there a spot in the March 8-10 Training camp at CF Virtuosity?
Sent from my iPhone
We are unable to attend the Miami December 14-16 (Fri-Sun) training camp and I am selling our two spots. Please contact me at mlindsey22@gmail.com if you are interested.
In English please!!
I have 2 places available to the weekend sold out camp in Murfreesboro, TN April 5th-7th. Email me @ fit happens_211@hotmail.com.
Your email is rejecting mine. Do you have another one I can reach you at? Are these spots still available? Thanks!
I will take them, let me know how much. (478) 550-0471.
First day of Outlaw.
BBG:
Snatch 10×1 @ 47.5kg
Clean & jerk 10×1 @ 55kg
Conditioning:
18:51
Scaled to jumping bar muscle ups
HSC to thruster @ 40kg
Okay, it’s going to take a while to reply to everyone. Hold on and we’ll get the plans done.
one question, who does your hair! its like OMG!
Hello everyone,
I had some doubts about the today’s WOD, I would be very glad with someone could help me.
First one, in the BB Gymnastics the weight of the snatch was light enough to catch it in a half squat position, what should I do in this case: Do a power snatch, slow down the second pull to catch it in a full squat position (does not sounds good to me) or catch it as low as possible then go to a full squat .
Second one, I am a pretty experienced crossfit with a good strength, I can strike ten ctb pull-ups in a row and more than twenty ring dips, but I cannot do a single bloody muscle-up either in the bar or the rings. I pull high enough to touch my belly in the bar but I fail to turn over it. I am getting very pissed as I see a lot of people weaker and less experienced than me do it.
There is any progression that The Outlaw Way recommends? For now as my problem is in the turn-over I decided to scale the muscle-ups with a box, or with a rowing to muscle-up so I do not skip the transition as in the traditional scale (3pull-ups and 3 ring dips), any one has a better option?
Bests,
Read the FAQ (both of them) and the Outlaw Doctrine…your questions will be answered there.
BBG:
1. Done at 195#
2. Done at 245#
Conditioning:
12:35
Snatch all at 80kg – no misses
C&J all at 110kg – no misses
Then did a PT test at the academy – 12min running – got 3000m (worst result in a long time)
Then conditioning:
11:34
MU were 5, 4/3, 3/3/2/1
Clean thrusters all unbroken.
BB Gymnastics
1) Snatch @ 70kg
2) Clean & Jerk @ 90kg
Conditioning :
13’28
Bbg –
1) 215
2) 250
Cnd –
11:30
BB Gymnastics:
1) 160#
2) 195# no jerks
Conditioning:
14:50 Rx
BBG:
Snatch: went up to 47,5kg
C&J: went up to 50kg
Cond:
Had to stop at the first set MU’s due to shoulder injury that became much worse after trying for a while and did ring rows and dips instead and fs instead of thrusters. Lost time but believe it was somewhere around 15-17min.
Are there any experienced Outlaw’ers out there that have seen a decrease in Met-Con capacity?
I have been following The Way now since June…of course my strength numbers are up but I feel like each Met-Con is getting harder and am loosing my lungs quickly.
Just curious if anyone else experienced this, and more importantly, when is it time to start worrying considering the goal is kick ass in the Open and make Regionals. Thanks much,
Matt
Winchester, Colm, BP, you wanna take this one?
Read the FAQ/Outlaw Doctrine…all your questions will be answered.
Trust me I’ve read it…multiple times. I just wanted to see if anyone had some insight on what to expect closer to the Open. Sort of need to to be talked off the ledge not to “jump ship” …I am loving the program and getting stronger but want to make sure I am best prepared for something like, say, 7 min of burpees… That is all, thanks for everything.
I’d say if you know you have a whole in your training then you should add it in. This is a free service. He isn’t individualizing a program for everyone. I believe you can get that (remote training) for a fee.
We are in a building phase, so the programming is working perfectly based by what you are experiencing. Conditioning will be ramped up closer to the open, programming will reflect this the closer we get to the open. Be patient.
This is the response i was hoping to get. Thanks to all the great resources, this site truly is amazing
Matt
Shutup.
I’m actually experiencing the same thing and i have been folllowing about the same amount of time. I don’t know if I have lost any time on my metcons but I know they feel a lot harder now.
I am experiencing an increase in my met-con capacity when I do regular WODs at my box or in competitions. I think the outlaw conditioning is way harder than what you typically see. For example doing 50 50# KB swings and then C2B in outlaw and I’m spent, but then go do Helen and I feel like I’m flying. Also I’m such a better lifter now, plus being stronger, so when I do a wod with a lighter weight, it’s easier because I am stronger but also my lifts are more efficient so I’m more likely to go UB for the round.
I think if you are following the program as written, you should be moving upwards on all aspects. You will experience peaks and valleys but, overall your fitness should be increasing.
BBG
1) 145
2) 195
COND
17:13 (best my bar MU’s have ever been)
Felt like a beached fucking whale after 4 days of sitting on my ass while eating and drinking beer
2/4/1
BBG-
1) 150, 1 miss
2) 195
Conditioning-
14:19, subbed strict pullups for bar muscle ups
Oly:
A. 3x Power Snatch (UB; narrow landing; kilos): EMOM 45/3×2 50/3×2 55/3×2 60/3×2 65/3×2, then every 90 seconds: 70/3 75/3 80/3 85/2 85/3 (187 lbs), then
Every 30 secs for 5 mins do 1 Power Snatch @ 85 kg
B. 3x Power Clean & Jerk (UB cleans): 60 70 80 90 100 (220 lbs), then
Every 30 secs for 5 mins do 1 PC&J @ 100 kg
SSC: Every 2 mins for 20 mins do
3x Push Press @ 195 lbs (cleaned)
4x Muscle Ups
100 m Barefoot Run
Today was the first time I messed this one up. Did first 7 rounds ok, but then started opening up on the right wrist. Finished all the sets but ran over the time a bit.
Next week is taper, so going to probably change Monday oly drills & back off some of the extra stuff.
WoD:
13:01 Rx’ed.
Everything was real slow. Bar MU on the Dirty South rig. Really need to get the single pull-up bar.
BBG:
1) 180#
2) 205#
Conditioning:
12:28
hey new people. less questions more training plx 🙂
bbg
1) 245#
2) 265#
conditioning
16:10 rx
Bbg:
1)190 off 240 no misses every 30 sec
2)245 off 305 no misses every 60 sec
Conditioning 10:34 rx everything unbroken this program is crazy how much it’s working for me thanks Rudy!
BBG:
1) 110#
2) 170#
Conditioning:
115# clean thruster
5 BMU’s each round (new to them)
Treadmil for runs (I live in Canada)
Time: 12:00, good scaling to end right on 12:00.
All in all, lovely.
conditioning
14:49 rx
21 bar MU Pr by 20 reps. Bar MU on the Dirty South rig – takes mad skillz to keep my face safe.
Haven’t posted in a couple of months
BBG:
Did CJ first today bc training partner wanted to try something different:
Snatches @ 195 1 miss but made up immediately
C&J 245 no misses
Conditioning: 12:10 with about an 880m run (guestimated distance)
MU: UB, UB, 5/3/1
Squat Clean Thrusters all UB
Good to see you posting! Looks like my time off was good, as our numbers are almost identical right now!
bbg
snatches @ 140(all squat snatched)
c&J @ 190 (some power/some squat)
conditioning
14.21
was able to string bar mu’s together for the first time
1) 135 across
2) 185 across
Cond 17:22 Rx
failed a lot of BMUs but they are improving significantly because they are showing up more, funny how that works.
bbg:
sn-155
cj-n/a
cond 14:48
Bbg, snatches only due to lack of time-145
Cond- 15:04
female/120/5’3″
bb gymnastics
1) 105
2)135 all felt very easy surprisingly
conditioning-
20:10 rx … I am better at ring MU’s then bar now… never had this problem.. bar MU’s killed me.
Hey guys just curios where I can get those sick boxes in the video from today. Can anyone help a brother out?
Its listed in the post. Theres an email address where they can get you the plans
BBG
145
165
Cond.
12:39Rx
Snatch – 113
C&J – 148
Cond:19:48Rx
I’ve been nursing a lingering back injury for the past 3 weeks. Really killing me how bad its setting back training.
Today I felt ready to get back into it after lots of PT and the rest from holiday.
Snatch: 180
-Ow, my fucking back.
Clean: 240 -ow my fucking back – no Jerk.
Back to mobility work, PT, and fish oil.
Back soon hopefully.
BBG
1) 190
2) 235
COND
9:45
BB
1) used 160
2) used 205
Conditioning
13:26
BBGym:
1) 125
2) 165
Conditioning:
*ring muscle ups
18:06
M/F/S
1/3/1
1. 85kg
2. 110kg
Cond – 13:48
BB Gymnastics
1)200# no misses
2)250# no misses
Conditioning
13:57
Last 2 BMUs struggled for 2min!
5/2/1
BBG-
Snatch-135×5, felt way too light, 140×3, 145×2, 150×2
C&J-155×5, 160×5
COND-
24:24 as rxed all MU UB. The squat celans to thrusters killed me.
Snatch: 60kg
Clean&jerk: 90
Did another wod, team wod:
10 push press 60kg
20 power clean
30 front squat
40 burpee over the bar
50 t2b
And down again from 50 t2b
Snatch- 165
Cj. 205
Met con- 11:24 Rx
bbg
snatches at 105#
clean and jerks at 135#
conditioning
scaled to mu progressions- 17:31
BB Gym:
1) Snatch @ 165#; 5# heavier than my current 1RM 80% + 1 rep bonus
2) C&J @ 205#; 15# heavier than my current 1RM 80% + 1 rep bonus
Cond:
23:11 Rx
BBG
1. 85#
2. 110#
Conditioning (75# blue band bar mus)
16:33
bbg-
1. 185#
2. 225#
conditioning- 9:25 with slightly longer runs
Paced a little too much. I really thought those squat clean thrusters would be harder. Should have gone unbroken. Next time….
1) 165
2) 235
Conditioning
13:06 w/ a big ass hill in the middle of each 400m
1st post but have been following for a while, love the program
snatches: 150#
C & J: 205
Conditioning:
13:31 Rx (sub rowing for runs cause left my cold gear at the house)
BBG: since I keep missing Saturday 1RM days due to CF events I decided to do them today.
1) Snatch 140#… 10# increase and new PR
2) Clean and Jerk 170#… Also 10# increase and new PR.
Conditioning:
16:27 Rx
BBG
-155
-195
CND
12:27
Everything UB, except 7 hscthruster went 4/3, and the last set of m-ups went 4/3/2. Was finally much better at the bar muscle ups than usually, figured out how to string these together better.
BB Gymnastics:
1) 150# with 2 fails
2) 185# power clean – front squat – jerk/ working stiff rack position for squat clean still can’t force myself under bar from ground. getting mental
Conditioning:
18:08 with ring muscle ups
BBG
1) 155
2) one pull at 205, slammed into the bruise on my shoulder, felt like hell, skipped the rest. i was pulling in such a way to “protect” and i was moving slower than I should’ve to “protect.” all bad things so i jumped ship for the day.
Conditioning
15:58 (very aware of each “catch,” broke all squat clean thrusters into singles)
BB Gymnastics
1) @ 115
2) @ 160
Conditioning 15:14
Ring Muscle-Ups
Hang Squat Clean to Thrusters @ 115
1) @195
2) @225
Conditioning:
11:50 rx
Bar MU’s were unbroken. broke the cleansters up in half.
run was really slow felt sick
BBG
1- 165
2- 215
Conditioning
12:53
41/6’2″/204
BBG:
1) 200#
2) 245#
Conditioning: with Ring MU’s instead of bar. Last time we did bar MU’s with that rope climb, it fired up the shoulder. It was either the heavy C&J that day, the rope climb or bar mu’s. Cutting them out of the equation tonight.
Time: 12:49 – MU’s were pain free with very fast turnover. Decided not to tng thrusters today.
Snatch @ 115lbs
Clean and Jerk @ 165 lbs
Conditioning:
18:57 rx
*failed multiple times on 9 muscle ups
BBG:
1.) 175
2.) 230
Conditioning:
11:53
-Bar muscle ups were a lot easier than expected, only broke once.
4/5/4
Didn’t do any snatch/C&J as I maxed out on sunday for new 1RMs…. Finally hit 180# at 155# body weight.
Conditioning:
12:08 RX (accidentally did 9 MU on first set vs the 5)
29/m/5’11″/180
BBG
1) 165 (couple fails)
2) 210 (all squat)
Conditioning
14:21 (5UB MU on each round, happy with those, broke up thrusters too much)
BBG:
1.) All reps at 185
2.) All reps at 235
Conditioning:
13:39 Rx
BBG:
1. 150
2. 190
Conditioning:
12:52rx
today was a good day!
1/3/3
BBG
1. 225
2. 265
Conditioning
11:29 Rx’d
Bbg
Snatch based of 80kg no misses
Clean and jerk based of 100kg no misses
Conditioning
12.30 rx
BBG: Went easy due to back being tweaked
155
225
Cond;
12:45
Runs were practically walks.ub but last BMU 5-4
snatch 170 30 sec rest
c&j 230 30 sec rest (couple at 45 seconds)
cond 12:45
BBG
1) 80
2) 105
Cond
subbed high ASAP C2B for bar MU since I don’t have bar MU
went with 80# (deloading for competition Saturday)
11:55
BBG
1) 190
2) 255, still no jerks.
Cond
Subbed in strict HSPU with the cleans instead of thrusters. 14:31
BBG
1) 165…one miss (based off 205)
2) 205…no misses (based off 255)
COND
15:28 Rx…first time doing Bar MUs in a workout, one at a time but only a couple misses on the last set (want to string them together soon!)
M/22/5’11″/195lbs
Snatch 10×1
135×5, 165×3, 175×2
Still haven’t maxed my snatch. I’ve really only been practicing them since I started Outlaw a few weeks ago. I’ve been filming myself and correcting errors as I go along though. Soon I’ll be snatching big weight.
C&J 10×1, rest 30-60 seconds
205×5, 225×3, 235×2
I also have an injured shoulder from flag football. So muscle ups are still iffy for me, so instead I did double pull ups and one dip for each muscle up (One dip cause thats where I really feel a sting in my shoulder, but I gotta work it out a little at least)
For time:
800m run
10 pull ups
5 dips
9 squat clean thrusters 135#
400m run
14 pull ups
7 dips
7 squat clean thrusters 135#
200m run
18 pull ups
9 dips
5 squat clean thrusters 135#
19:15
Thanks for the programming Rudy.
185 snatch – 3 fails
235 c and j
11:24 condition
BBG 1) done @ 155, easy
2) done @ 195, easy
Cond – ~ 14 min torso super tight and tough to breathe after 1st time rock climbing -tons of fun
BBG
Snatch-90
C&J -110
Conditioning
24:50
Had to sub to jumping bar muscle ups
Reading all these other times is embarrassing. I guess you gotta start somewhere.
BBG:
1)95 ( too easy, yay! But the right percent for my 1rm…)
2)135
BBG
1) 100#
2) 168 cl, 95 SJ
Cond.
Modified with ctb, ring dips and 115# thrusters, with vest. Only 2 rounds.15:01
BBG
Snatch-95lbs-well below required % but recently switched from split to squat snatch and technique is lacking in the catch
Clean-175* felt good. no jerk, messed up right shoulder
Cond
no time so did “easy” wod of 7min burpee amrap-107. worst decision of life though, wrecked both shoulders doing it
2-2-2
BBG:
1) Completed at 195# (based on 240#). No misses, felt really good.
2) Completed at 225# (based on 275#). pretty good
COND:
11:37. MU: 5, 5+2, 5+2+2. Thrusters: 9, 5+2, 5.
BB Gymnastics
1) Snatch: Subbed with High Pulls, 170lbs
2) Clean & Jerk: 215lbs
Conditioning
Subbed run with row, 1000m/500m/250m, also subbed bar mu for MU. I can only do a bar mu after multiple attempts.
18:02
BBG
1)Snatch- 188#
2)C&J- 220
Cond-
11:28
Conditioning only with 1000, 500, 250 rows in place of running:
13:37
BBG:
1.) 170
2.) 200
Conditioning: 14:12
BBG:
1) 90#. All smooth and no misses.
2) 115#. A bit of overpulling as 115# seems so light, still need to work on my jerk, far far always from being fast and perfect.
Conditioning: 16:22min. Lots of time spend to get to the places for the tasks. But still very nice conditioning.
Snatches @ 80kg
Clean and jerks @ 110kg
Conditioning
12:51
BBG:
1) skipped snatch, coming off shoulder injury, didn’t want to push it.
2) 105lb C&J
Conditioning:
18:17
Subbed runs with rows
1000m/500m/250m
Subbed bar muscle ups with banded muscle ups
BBG
1) 80kg
2) 95kg
Cond
9.42
bbg
1/ 80kg
2/ 100kg
cond
11.33 rxd
BBG
snatch 80kg no missed
clean and jerk 97.5kg no missed
Conditioning
10.05 rxd
BBG
Snatch 94 lbs. Felt really good.
C&J. 114 lbs. Shoulder mobility is killing me. Also, I am always scared on the jerks I am going to hit my chin, so I take forever setting it up.
Conditioning:
Worked MUs a bit before WOD, don’t have then well enough for an effective WOD.
subbed 3 CTB pull ups + 3 dips for every muscle up.That sucked.
20:10
BBG
1. 185
2. 235
Cond
Didn’t write it down. I thought around 18min. Subbed 2 chest to bar pullups and 2 ring dips per bar MU.
26yo/190cm/100kg/s85/cj105/
bbg
70
85
c
12:38