The Outlaw Way: tougher than you.
WOD 130102:
BB Gymnastics
1) 12 minutes to establish a 1rm Power Snatch.
2) 12 minutes to establish a 1rm Power Clean & Push Jerk.
Strength
1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 6X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at 90-95% RPE.
Wanna start training for the open, gonna follow the site, any other tips. M/43/215
Start following last year.
+1
Happy bday hope guys.
Powersnatch: 87.5kg – pretty sure thats a PR
PC&PJ: 115kg – PR for the combination, but not for the PC and PJ seperately
Snatch first pull – 110kg, 4x115kg
Pendlay rows – 115kg
Split press – 70, 72.5 x4, 70kg
Did conditioning in PT class at the academy.
BBG:
1. 205# (5# PR) but form was a lot better looking this go around
2. 275# (20# PR)
Strength:
1a. 255# 275# 285# 285# 295#
1b. 225# 225# 235# 245# 245#
1c. 155# 165# 175# 185# 195#
Conditioning:
Row
1:32
1:34
1:34
1:34
BBG
1)215, think this is a PR
2) No jerk, 275
Strength
1a) 265
1b) 225
1c) Push press, 185
Conditioning- I hate these days with a passion but they are working
Last week-1:31, 1:34, 1:42, 1:40
This week- 1:31, 1:33, 1:33, 1:38
nice bro!
BBG
1) 140# – PR for Power Snatch
2) 175# – 10# off PB
STR
1a) 195#
1b) 195#
1c) 95# – could have been heavier
CON
1:50, 1:51, 1:50, 1:49
Power Snatch- 150#
Clean & Push Jerk- 195#
Conditioning: Row
1st- 1:43
2nd- 1:44
3rd- 1:44
4th- 1:45
Just to be sure, I hope noone hates me for asking this because I may just be over thinking it.
Rest 2:1 is rest twice as long as your set took? Or rest half the amount of time your set took? Just seems like a twice as long rest is pretty long. Although we are doing near sprints here…
Rest 2 seconds for every 1 second of work.
Thank you. Just wanted to be sure.
Bbg –
1) 230 15lb PR
2) 285 20lb pr
Str –
1a) 245
1b) 245
1c) 185
Cnd –
1:17
1:20
1:21
1:21
Gonna do yesterdays mainsite later to see if i can beat marcus.
Beat him by 30 seconds. Heck yeah.
BBG
1. 95# (squat snatch is 110#)
2. 135# (squat clean is 150#)
Strength
1a. 125#
1b. 95#
1c. 75#
Conditioning
1:55, 2:00, 2:00, 2:00 (timed on rower)
annddd death by wall balls right after. 18 @ 14#
can someone help me out as I get accustomed to the Outlaw Way. On the strenghth portion of the workout are you alternating between the three exercises or doing all of one exercise then moving on to the next. rest 2:1 means 2 mins off between each round?
If the strength is written 1a), 1b), 1c) as it is today then you alternate through each movement in abc order. 2:1 is the rest:work ratio. Rest twice as long as you worked. If the work takes you 1:30 you would rest 3 minutes.
thanks.
bbg
1)205 pr tie
2)265 push jerk pr
str
no time
cond
gonna make up sat. cond.
Deploying on saturday to Afghanistan. Gonna try to rep outlaw while out there, also going to compete in the open for the asia regional.
Rudy its been fucking awesome hopefull i continue to make good gains while deployed.
220 power sn 5# pr
275 pc to pj 10# pr
275 275 295 295 295
225 across
165 across
Rows: 1:35 1:35 1:37 1:38
Thanks for your service bro.
1) 123
2) 173
A) 188
B) 123
C) 110
Cond: 4 x 400m run
1:46, 1:40, 1:27*, 1:23*
**Turns out, I’ve been sand bagging. (well not really). I got some new shoes (running) and it fixed my crappy over pronation and allowed me to focus on the run instead of my foot/knee hurting. So… started going faster after I realized this on runs 1&2; turns out, I can actually run! So yes, owe some serious burpees that I didn’t have time for right after the runs. Will make up tomorrow for sure.
Jeeaah girl – gettin’ them wheels!
Power Snatch: 90 KG (PR by 15 KG)
PC + PJ: 100 KG (Should have had 110 but missed jerk)
Snatch Pulls: 100, 105, 3x 110 KG
Split Press: 50 KG
Pendlay: 60 x 2, 70 x 2, 80 KG
Skipped WOD.
Power snatch- 185
Power clean + Jerk – 225
Strength
A) 245×5
B) 195×5
C) 160×5
Row
1:42
1:43
1:45
1:44
BBG
1. 95
2. 125
Strength
1a 135
1b 125
1c. 55
Conditioning (row)
2:06
2:04.7
2:03.6
2:02.6
BBG
185 snatch
245 C&J
Strength
225
185
150
Made up conditioning from 121231 and substituted muscle ups with C2B pull-ups: 10:17
Pwr snatch – 166#
Pwr clean n jerk – 235#
Snatch first pull – 225#
Row – 185#
Split press – 135#
Row:
1:37
1:40
1:39
1:38
BBG:
Power snatch: 175
Power clean+push jerk: 205
Strength:
A) 225
B) 185
C) 145
Conditioning:
Row 4x500m
1:40; 1:38; 1:38; 1:39
*165# power snatch
Pow snatch – 115
Pow clean – 155
Push j – 145
Snatch 1st pull – 155, 165, 170, 170, 175
Pendlay row- 115, 120, 120, 125, 130
Split press- 85, 90, 95, 100, 105
4x 400m run (only one turn around this week)
1:14
1:15
1:16
1:19
IOU burpees
BB Gymnastics
1) 250
2) 290
Strength
1a) 275
1b) 225
1c) 165
Conditioning
2K Row 7:03
Didn’t have time for the rest.
Dat power snatch.
BBG
1) 215
2) 300
Skipped everything else. Ran out of time. Been slacking on posting.
By the way. GO FUCKING SKINS. SEAHAWKS ARE GONNA GET MOUTH RAPED.
Both PRs on BBG
BBGym:
1) 145-5# pr caught it just at parallel
2) 180-10# under power clean PR
Strength:
1a) 230
1b) 175
1c) 135, 4×130
Conditioning:
4x40cal AirDyne:
1:37, 1:41, 1:44, 2:02 (shit the bed)
M/F/S
6/9/9-CNS is toast
PS – 185
PC&J – 225
Strength
a)225
b)135
c)95
Conditioning – Row
1:49, 1:48, 1:50, 1:47
Strength:
1a. 135# 185# 205# 235# 205#
1b. 185# 195# 205# 215# 215#
1c. 95# 115# 135# 135# 135#
Conditioning:
4x400m (1:30 each @ 10 mph)
PS – 210, 217 not power
PC&PJ – 245
Strength:
1- 235
2- 235
3- 145
Conditioning – Row
1:36, 1:39, 1:42, 1:44
50 burpee penalty paid in full
BBG.
1. 100kg
2. 115kg – push jerk severely limited…wrist is all kinds of jacked up right now.
Strength
1. 120kg
2. 80kg
3. 80kg
Conditioning (4x500m row @ 90%).
1. all rounds at 1:40 pace. Working off of a 1:30 500m row.
Pwr snatch – 165#
Pwr clean n jerk – 240# PR
Snatch first pull – 225#
Row – 185#
Split press – 125#
Row:
1:40
1:39
1:42
1:43
Oly
1) 115, 135, 155(f), 155, 160, 165(f)
2) 165, 175, 185, 205, 225, 235(f), 255(f)
Strength
1a) 235x5x3
1b) 185x5x3
1c) 140x5x3
Conditioning
4x500m Row @ 2:1
1:39.2, 1:40.0, 1:40.8, 1:40.4
M/F/S
2/3/3
bbg
1) 125# (15# pr)
2) 165#
strength- only time for 4 sets of each
1a) 140#
1b) 95#
1c) 85#
cond
1:56, 2:01, 2:00, 1:59
BBG.
1. 95kg
2. 115kg
Strength
1. 120kg
2.100kg
3. 72.5kg
Conditioning 4x400m Run
1:07
1:08
1:06
1:04
BBG
PS 155#
PC+PJ 215#
1a 220#
1b 155#
1c 115
CON
1:30 1:30 1:38 1:30
Tripped upped on a turn. I paid for it
Power snatch 115#
Clean and push jerk 155#
Rows
1:43, 1:57, 1:57, 2:00
2/6/6 (shoulder feels a bit better each day, not ready for OLY 1RM)
so… I made up yesterday’s WOD.
Fran – 2:36 (PR) …and this was not 100% RPE, and I felt significantly stronger in my positions than last time, despite being extremely sore today.
1 Mile – 8:24 (total time to include some tech. difficulty with a treadmill, oh well… it still felt like hell)
20RM BS – 175# that felt like crap, i should have gone a little heavier though.
1)215 power snatch. not a PR
2)265 power clean, push jerk
a)275 pull
b)225 row
c)185 s. press
1:38
1:55
1:45
1:48
took some days off, had a cold, ate ton of pumpkin pie, felt good to get back
150# Pwr Sntch
195# pwr Cln and push jerk
205# Snatch First pull
175# Pendlay Row
135# split press
1:36,1:40,1:42,1:55
BB Gym:
Power Snatch: 185 PR, via the Burgener Warm-Up; failed @ 205, by millimeters!
Power Clean: 225 PR, via the Burgener Warm-Up; failed @ 250 because I squat cleaned it…which is also a PR!
Strength:
1a 275
1b 185
1c 115, 125, 125, 130, 130; first time for these, but gradually got easier as I locked in my position.
Conditioning:
100 Burpees
200 Double Unders
Rowed 7229m, in 32mins
Overall, great day! After nearly a week of practicing the Burgener Warm-Up, I’m already seeing gains in my lifts…I’m simply understanding the 2nd and 3rd pull, much much better now. I actually set aside enough bumper plates, for a 225 Power Snatch and a 275 Power Clean. I just have to get stronger in my positioning.
snatch 220 (10# PR)
cj 250
A 275 295 295 315 315
B 235 235 245 245 245
C 135×5
conditioning: 1:13 1:18 1:20 1:20 runs
Completed WOD 12-31-12
BBG –
Snatch based off 58kg
C&J based off 70kg
no misses – too conservative
Conditioning –
13:23
BBG
1) Power snatch – 128 (10# PR)
2) Power clean + push jerk – 163
Strength
1a) 183-2×193-198-203
1b) 128-133-2×138-143
1c) 2×95-2×100-105
Conditioning
4x500m Row
1:50 – 1:52 – 1:56 – 1:56 🙁
Annnnd burpees. 60 of them to be precise. Woo!
1) 130
2) 175 (pc’d 180 but mentally not prepared for the pj)
1a) 190,190,190, 195, 200
1b) 135, 135, 135, 145, 145
1c) 95, 105 (2), 100, 105, 105
Been running in the snow for the past week but skipped today’s because it was dark and icy. All lifting done outside, temps in the teens or lower…freaking cold!
m/f/s : 5/4/4
PS: 80kg (-3kg from pr)
PC+PJ: 100kg (2kg PR)
1a) 90kg x 5
1b) 90kg x 5
1c) 135 lbs x 5
Ran out of time for conditioning.
Power Snatch 1RM – 200
Power Clean w/Push Jerk 1RM – 275
Snatch First Pull 285,295,305,305,315
Pendlay Rows 185,225,235,235,225
Split Press 135,155,165,185,205
Row 4 x 500 2:1 rest ratio
1:31
1:34
1:35
1:34
snatch- n/a
pwr clean and push jerk– 135-135-140-145-150-155-160-165-170-175-180- 185
a. 185 this was new exercise for me .. feel like the technique was incorrect. was light
b. 135-135-155-155-155… new exercise could/should have gone heavier trying to maintain flexed postion throughout
c. 95-100-110-110-110- first time doing it…. too light
run 4×400- 1:36
1:34
1:34
1:45- though it was my best run totally shocked when i looked at the time
Make up from yesterday.
BBG:
1.) 190 5# PR
2.) 250 10# PR
Strength:
1a.) 220
1b.) 200
1c.) 155
Cond:
4x500m row
1:38-1:40-1:41-1:41 I did this outside while it was snowing…prob not the smartest thing to do but it was fun.
2/4/3
Power Snatch: 180
Power clean and Jerk:185 shoulder feels tweaked so went light
Snatchh first pull: 185
Pendalay rows: 155
split press: 95
Run: 1:40
Run: 143
Run: 1:41
Run: 139
1) power snatch- 215, had more in the tank (the chucks got slick)
2) power clean and push jerk- 275
1a)245,245,255,255,255
1b)175,175,175,175,175 (heaviest since labrum tear, still weak on this movement and strict pullups)
1c)175,175,175,175
Gym wod-
5rds-
5 squats@70% (255#)
10 GHD
4:45
Rowing done Thursday-
1:40.5
1:39.4
1:41.0
1:34.0
snatch 160, need to practice getting lower
clean push jerk 205
strength
1a 215
1b 195
1c 145
row 4×500
3×1:48, 1×1:49
snatch- 205 i think it was above parallel.
clean and jerk- 245 was heaviest. Missed 265. I’ve hit 275 before. Not a good lifting day.
strength-
245
225
155
cond row
1:37
1:38
1:39
1:39
Wasn’t in the mood to do anything today. Not even that sore just wanted to go to the beach instead of lift weights today. Rowing is by far the hardest thing every week. Seriously felt harder than fran.
I agree about the rows. First three sets were hard but weren’t bad, but I was shot after the 4th. Took a while to feel right again. Can’t wait for next week.
BBG
Power Snatch – 123 lbs. Same as squat snatch. Not good.
Power Clean and Jerk – 133 lbs. Cleaned 143, ad jacked my back up doing it. Not sure what I did, but I can barely bend over.
I didn’t finish the workout due to my back. Hopefully it feels better tomorrow, but the way its feeling now, I’m not too optimistic. On the plus side, hubby is a PT. Maybe he can fix it.
Made this up today but no time for conditioning.
BBG
Power Snatch – 235# PR
Power Clean and Jerk – 275# PR
Strength
275
275
155
Power Snatch – 175lbs
Power Clean and Push Jerk – 215lbs
Snatch Pulls – 245lbs
Pendlay Rows – worked up to 205lbs
Split Press – worked up to 155lbs
Conditioning:
– 1:30
– 1:29
– 1:29
– 1:32
Also did the CrossFit HQ workout of:
– 10 toes to bar
– 10 power snatch at 75lbs
– 10 wall balls at 20lbs and 10 feet
Time: 10:02
Conditioning was running and the CrossFit HQ workout was 5 rounds.
BBG:
1) 205# – standing snatch, no power squat.
2) 225#
S:
1a) 245/275/285/295/295#
1b) 245/275/285/285/285#
1c) 145/255/165/165/165#
C:
1:33/1:34/1:35/1:36
Worked up to 195 on snatch. Not a PR and didn’t feel rock star.
Worked up to 245 on clean and jerk. Not a PR.
1a. 235#
1b. 235#
1c. 145#
Row:
1:40 ish for 2 rounds.
BB Gymnastics
1) 1rm Power Snatch 149. PR by 5
2) 1rm Power Clean & Push Jerk 181. PR by 5
Strength
1a) 5X3 Snatch First Pulls – 180
1b) 5X3 Pendlay Rows – 180
1c) 5X3 Split Press – 110
Conditioning
Run: 4X400m – rest 2:1 – 1:30
Finished with some ring pull ups to MU transition.
1) 91kg PR, got room for a little more
2) 115kg PR, got room for a little more
3a) 105kg, 3b) 70kg, 3c) 55kg (nursing wrist soreness, pressing hits it harder than jerk)
4) Row 1.39.8, 1.39.8, 1.39.9, 1.39.8, severe oxygen deprivation at the end, yawning all over the place and had a little power nap to get over it. Gonna get me some lungs and metabolic capacity.
BBG
50kg power snatch. PB.
65kg power clean & push jerk. PB for PJ.
1a) 65kg.
1b) 45kg.
1c) 27.5kg. Only portion I couldn’t go heavier on.
Cond. Rows
2:05.1
2:07.5
2:08.9
2:08.7
BBG:
1) 90lb stopped because I was pulling with arms
2) 125lb
Strength:
1a) 155lb
1b) 105
1c) 75
Conditioning: Row
1:53/1:53/1:54/1:54
BBG
1- 87.5kg
2- 115kg
Strength
a-135kg
b- 105kg
c- 5″ deficit HSPU
Cond
1.33, 1.33, 1.37. 1.37
BBG
1- 85kg (down 5kg)
2- 130kg
STR
a- 135kg
b- 105kg
c- SGPP 60kg
COND
Row- 1.33 1.33 1.34 1.34
BB Gymnastics
1) Power Snatch. 75/95/110/125/135/145/155/160/165/175
2) Power Clean & Push Jerk. 125/145/165/180/195/210/220/230/245
Strength
1a) Snatch First Pulls – 255
1b) Pendlay Rows – 235
1c) Split Press – 155
Conditioning
Row: 4X500m – 1:40/1:40/1:41/1:37