Today we’ve had the pleasure of driving the East Coast of “Better America”. Soon we’ll be living it up in Sydney with the mayor of Australia, and 9th fittest man in the world, Chad MacKay. This means we’ll be fending off throngs of rabid competitive exercise fans, and helping to protect every valuable thread in the .00000008″ inseam of the mayor’s shorts. Holy Waltzing Matilda, I’m effing psyched. Watch out, Sydney–we’re about to enter you.
Jay Rhodes – 5 X 300# Clean off blocks:
WOD 130109:
BB Gymnastics
EMOM for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.
Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.
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 – heavy, rest 45 sec. DEMO VIDEO
Conditioning
Choose one and perform each set EMOM…
Run: 10 X 150m – active rest the remainder of each minute.
Swim: 10 X 25m – active rest the remainder of each minute.
Notes: All work should be at 100%.
Your squatting over my business in that pic, Hope the Zarraffa’s Coffee was to standard 😉
Nice hat!
My god you look pale Rudy!
EMOM CLEAN AND JERK AND HANG CLEAN:
185#
Strength
1a. 245
1b. 195
1c. 145
Conditioning:
Done
EMOM CLEAN AND JERK AND HANG CLEAN:
185#
Strength
1a. 185
1b. 185
1c. 140
Conditioning:
Done
Check out Scott Panchik Hang Power Clean 335lbs http://youtu.be/_RdGqqsywQQ
Ug
Ppl on FB were actually thinking a hang PC was easier than a full squat clean, thus Pat’s lift was more impressive. Lol
335 hang PC is freakin ridiculous. Jon North would be impressed with this.
7min OTM: 100, 105, 107.5, 107.5, 110, 110, 105kg
Strength:
a) 120kg
b) 120kg
c) 67.5, 4x 70kg
Conditioning
Done
Anyone know of outlaw friendly gyms near Sanibel island or fort Myers FL?
Look up crossfit salvation or real fitness in Sarasota- Lauren brooks and mike poppa respectively
Thanks for the help
BBG:
135 first 4 mins
125 last 3 mins
Strength:
1a. 125
2b. 105
3c. 80
Cond:
Run
Bbg –
1) 245 x2 255 x5
Str –
1a) 255
1b) 245
1c) 175
Cnd – done
Hey Outlaws. If you are feeling a little chilly these days, or if you just need some calve support, the Outlaw Gear webstore is restocked with new Outlaw lifting socks and hoodies. Check ’em out here : http://www.outlaw-gear-2.myshopify.com
Rudy: bring home some Aussie swag. I’ll trade you some socks for it.
BBG
1) 195
STR
Skipped, competition on Saturday
CND
Done
2/2/2
BBG
185
205
215
225 for last 4 sets
Strength
1a) 245
1b)185, 195, 205, 215, 225
1c) 145 165 165
Conditioning: swam
First day doing Outlaw (I think I’m in love)
6’4 253 (recently lost 45 pounds, played oline)
EMOM: 185 (should have done way more)
Strength:
235
205
135(cause I’m a poon)
Conditioning:
It hurt…
Good to have you bro! Welcome to the insanity!
Would active rest be walking after the sprint? Or jogging?
Did a bunch of stuff.
Ran.
Bbg
225
225
245
245
265 missed hang squat clean
265
265
Strength:
1a) 265
1b) 265
1c) 185
Conditioning:done
BBG
145-145-150-150-155-155-155
Spull 165-170-175-180-185
Prow 105-115-125-135-135
Spress 85-90-95-100-105(2)
10 x 150m run emom
Ouch
BBG 165×3-170-175-180-185
a) up to 225 felt like could have gone way heavier
b) 155
c) 125
cond slippery outside so did 2k row 7:35 sucks
BBG:
1.) 195
Strength:
1a.)225
1b.)185
1c.)145
Conditioning:
Swim: all laps @ 13-15 sec
BBG
1. 85/ 95/100/105/105/115/115
Strength
1a. 120
1b. 135
1c. 95/100/105/110/110
Conditioning
Row EMOM :30 on :30 off
Bbg –
1) 215 – weak overhead. Cleans were no problem.
Str –
1a) 245
1b) 245
1c) 175
Cnd – done
135,155 165 175 175 185 185 185
Pulls- 195 each set
Pendlay Rows- 185 each set
Split press- 135 each set
Conditioning- 150 m run emom
This is my first week doing outlaw and I love it but my front and middle delta have never been more sore, anybody else have this problem when they began?
That’s normal. It took my body 3-4 weeks to adjust to the work load.
Thanks. Just making sure. Coming from a traditional bodybuilding routine this has my body hurting pretty bad.
BBG
90, 90, 90, 90, 95, 95, 95kg happy with that one sore knee
Strength
Pulls 100kg
Rows 100kg
Fat bar strict press 50kg
Conditioning
Running done
Two 4 min bw amraps with 1 min between
MFS – 445
BBG- 5x @ 205, 1 @ 215, 1 @ 220
STR-
235 240 245 255 275
150 155 160 165 165
135 140 145 145 155
COND- Run- Done
BBG
thought 175 would be the end, but i went up
155,165(f),165,170,175,180,185
STR
1a/b @ 205
1c @ 115
CON
did a 5mile run at race pace earlier. count it.
BBGym:
1) 165
Strength:
1a) 235
1b) 165
1c) 135(2), 3×130, 2×125
– one bar= no rest
Conditioning:
run
M/F/S
4/8/5
Oly
1) 205x7x1
Strength
1a) 235x5x3
1b) 185x5x3
1c) 145x5x3
Conditioning
Run
M/F/S
3/4/4
BBG
135,155,155,185,185,185,185
Strength
a)225
b)145
c)95
Conditioning
Run
Cond in the am.
Swims between 17-21. “active rest was swimming back 25yd
1) 225 230 235 240 245 245f PJ 245f PC
1a) 255
1b) 205
1c) 155
2/4/5
BBG
1) 255 x 4 275 x 3
1a) 275
1b) 265
1c) 200
Cond
2k row – 7:43 Ass and legs felt like jelly the whole time. Fell down 2 times trying to stand.
bbg
1)105, 115, 125, 135, 135, 135, 140
strength
1a) 140, 140, 140, 140, 140
1b) 100, 105, 105, 105, 105
1c) 85, 85, 85, 90, 95
no cond
1) 185 and 205
2) 205
3) 205
4) 0
Cond
No slower than :26
BBG
205 x4 215×2 225 x1
Cleans easy. Just weak with push jerk
Strength
1)255
2)205
3)155
Runs felt good.
You mentioned our cars are cool.
If you get the chance go test drive a Holden HSV GTS.
Its a supercharged V8. You’ll love it.
BBG:
145, 165, 185×4 sets
Strength:
a)205
b)185
C) 115
Conditioning: check
BBG:
195-195-200-200-200-205-205
Strength:
a.) 225 x 3, 230 x 2
b.) 195, 200 x 2, 205 x 2
c.) 150 x 2, 155 x 3
Cond:
EMOM: Run. Legs felt really heavy on the sprints.
BBG
110kg all sets. No hook grip. Could of went heavier with it. No misses.
Strength
140kg
110
84
Conditioning
Done
BBG:
first 2 minutes@ 115, last 5 minutes @ 125
Strength:
1a)145,155,155,155,155
1b)135,145,145,145,145
1c)85,95,95,105,105
Cond.:
Ran
BBG:
215. This was a long hard fight that I nearly won! Haven’t done EMOM OLY lifts, in a long time, and have been working more from the Hang position. I was about to go into the 7th round, when the dayum barbell got out of my hooks and went sailing through air, as I went into the 2nd pull of the Hang Squat Clean. Fuck it! I let time run out and knocked out the HSC of the 6th and all of 7. Great shit, though!
Strength:
a)250
b)195
c)2×3 @ 135, 3×3 @ 145
No Conditioning
BBG 100 100 105 105 110 110 110KG
a 130 140 140 130 130kg
b 225 235 245 245 245
c 135×5
made up conditioning from monday
2:10
2:10
2:14
2:11
burpees slooow
BBG
1) 2x133lbs, the rest at 138lbs
Strength
1a) 205lbs
1b) 138
1c) 95
I felt light headed and weak today (lacking sleep and didn’t eat enough fat today), so I called it a night without doing conditioning for the second day in a row. I’ll be hitting the conditioining hard tomorrow after a long night of sleep and proper meals tomorrow.
Bbg
225×5
235×1
245×1
Cond
305
275
185
I feel super Sean today got a new PR in with every exercise
Bbg: 225×5 235×1 245×1
Strength:
1a) 275,285,295,305,305
1b) 245,255,275,275,275
1c) 165,175,185,185,185
Cond.: Done with elevation mask 8000ft.
Felt super strong today, pr’d on every lift.
BBG:
– 185lbs
– 185lbs
– 195lbs
– 195lbs
– 205lbs
– 215lbs
Strength:
1a) 255lbs
1b) 205lbs
1c) 145lbs, 145lbs, 155lbs, 165lbs, 165lbs
Conditioning: (Rowed 150m EMOM for 10 minutes), done.
Rowing was roughly 30 second splits each.
BBG
EMOTM 7 min Power Snatch + Hang Power
185 x 3, 205 x 4
EMOTM 7 min Power Clean + Hang Squat Clean + Push Jerk
225 x 3, 245 x 4
Strength
1a. 275
1b. 275
1c. Behind neck push press @ 185
Conditioning
Jumped in with class and did mainsite wod from a few days ago.
5 Rounds:
10 T2Bs
10 Power Snatch 75#
10 Wall Balls
6:56
225 x 2, 230 x 2, 235 x 2, 240 x 1
1.a 225
1.b 205
1.c 135 (really fucking sad cant press for shit)
Conditioning Complete no rd over :30
*had to make up yesterday… most of yesterday.
BBG
215 across. def not maximal unfortunately, my gym is closed for the week and I had to use a regular gym with iron and no weight dropping so I needed to be confident I wouldn’t drop it. I’m stoked that 215 is the level at which I did this with that confidence.
1a 205 (started to feel better in the first pull on sets 3/4/5, been off lately)
1b 205
1c 135/145/145/155/155
no conditioning today. input some lame excuse (I ran out of time, had to jet)
2/2/2
BBG) 225 across, 1 missed hang clean, good weight today
1a) 275 across, weight felt easy, but hands are a mess
1b) 235 across
1c) 195 across
Back is still a little off… not so much back now as this wierd pulling in my but when I bend over… I think its getting better, but I took it easy today.
BBG
3×93, 5×113
skipped strength since it was so back focused
conditionig done. running felt fine.
bbg
4 sets at 175, 3 sets at 185
strength
a-235
b-205
c-155
metcon
did a massive partner wod full of box jumps, tire flips, wall, balls, pullups and such. took just over an hour.
rest 2 minutes
100 burpees for time=6:45
BBG: 175#
1a) 185#
1b) 185#
1c) 130#
No Cond
BBG
100kg
then… sore as fuck. aches, pretty sure im a bit sick. going to rest until next week
BBG: 110lb
Strength:
1a) 135
1b) 105
1c) 80
Conditioning: skipped
Bbg
5x100kg then last 2 105kg
Strength
135kg
105kg
5″ deficit strict HSPU
Conditioning
Done running. Done in 3x50m shuttles