Here’s the big camp/season announcement…
We will be running Regionals Prep Camps beginning once the Regionals workouts are announced. This will replace last years Regional strategy page, and will give us the opportunity to get eyes on athletes. The goal with these prep camps is to make sure athletes are prepared for any movement, standard, and with the strategy to be successful at the 2013 Regional events.
The registration links will be up on Monday, January 14th. These camps will not have listed dates, and all camps will be at Outlaw CrossFit. The dates will be assigned according to the Regional schedule, and more details on this will be announced after the Regionals are announced. We will ONLY be taking 15 participants per camp. The camps will be 2 days, and they will scheduled at least one week away from the athlete’s Regional weekend.
If you have questions, please email Info@TheOutlawWay.com. Registration links will be live on Monday.
17% of the 2012 Games top 15 men, answering questions at our afternoon Q&A.
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec.
There are 2 versions of today’s WOD. The first is a partner version, if you have a partner to perform the workout with please do so. The second is an individual version.
3 rounds for time of:
40 HSPU (2012 Regional standard)
30 Partner Burpees
200m Buddy Carry
Notes: HSPU may apportioned in any way, I.E. they do not have to be done in equal numbers amongst teammates. Partner Burpees should be performed like Lateral Burpees. Each teammate should do 2 at a time. One rep would consist of a Burpee, then a lateral jump over the teammate (lying face down on the ground). The 2nd rep would be the same, but jumping back in the opposite direction. Teams must alternate Burpees every 2 reps. The 200m Buddy Carry should be performed with one teammate carrying the other for 100m, then switching for the final 100m (Fireman’s carry style).
3 rounds for time of:
25 HSPU (2012 Regional standard)
20 Lateral Burpees (over BB)
100m Barbell Carry 185/135# (back rack)
I have about $750 in bills coming due soon.
http://www.jimbeebeamrap.com “Unleash The Beast” Sent from my iPhone
FS: 112.5, 120, 127.5, 135kg (missed final rep)
Really hitting my weakness on those HSPU
Help me be the first Outlaw in space!
Taylor and Christy (SOCO)
FS 140, 150, 160, 170
1) 215 Just didn’t have the speed today. -35#
2) 325 40# PR. Words are not able to describe.
Did Crossfit Tucker and will do Crossfit Identity WOD
Cond only had time for one round
1) Hit 235, missed 250×4
2) No jerks- up to 305
1) 265, 280, 300, 315 – missed last rep, tried it again and missed it again
Cond- Total time of 29:22, HSPU about 18 minutes of that
based off 160
ran out of time
1 round no time
1) Hi-Hang Snatch – 235, 240 missed twice
2) 275, 285(fail)
1) Off 315 – 90 sec rest
1) snatch 165 PR
2) c&j 205. power clean and j is 235 but still got to work on my squat clean
FS based on 265
Cond. Partner Version 25:20
1) 140 (90%)
2) 185 (100%)
165 lb bb carry
2 rds (unable to do more hspu
Partner Workout with Steve Palmer:
1.) 190, 200ff, 205f (PR is 210)
2.) 205, 225, 240, 250f (PR is 257)
195×5, 205x3x3, 220x3x3, 235x3x3
Partnered up with Wifey
26:10 as Rx for me
Snatch: 175 (5lb pr)
Clean/Jerk: 240 (10lb pr)
Front squat off 280: 210, 225, 240, 250
Partner WOD: 23:07 rx, was my partners first time doing hspu in a WOD. Most he got was 6 unbroken then 4 once..and mostly 2s after that..long day for me..he was also 20lbs heavier than me haha damn fireman carry!
Great day! Thanks coach
1) 195, 200ffff (shoulder stability)
95% of PR
2) 265, 275f
98% of PR
HSPU work then
6 70lb alternating db snatches
Did 12 rounds or so
260, 280, 295, 315
Individual Met Con 8:34
1) 215# (same as PR), JUST barely missed 220# after 4 attempts. Next week!
2) 265# (10# under PR), shoulders feeling weak today so I stopped there
Off of 295#, no misses
19:21 Rx+ (Bar at 205#, thought it was only 24 HSPU, so I’m 3 short) – HSPU and Burpees were a little sluggish, only had 50ft to run with the bar before having to stop and turn around and run back n forth like that. 100m = 330 ft
1. 115# old PR
2. 150# old PR
Off 160# no fails
1st round with a partner, partner got hurt so finished most of the HSPU, did the burpees together and I carried her.
2nd and 3rd round did the single WOD, but still carried her instead of the barbell.
Clean and Jerk: 235
Based off 285
15:10 with partner
C&J: 205 clean only
Based off 245
-yoke walks in 4″ of snow was dicey
Power snatched 130
Clean & push jerked 150
Front squat 150-160-170-180(3-2)
15 pull ups
7 hang power cleans 135
2) 173lbs – didn’t attempt any heavier
Had a little informal Powerlifting meet this afternoon so I skipped front squats.
22:25 for the individual workout, but did a 160# (RX+ right?) buddy carry instead of a barbell carry.
1) 195 *5 off PR (had 205 overhead 3 times, locked out twice and let it go)
2) 265 (PR) creeping up little by little. this was a very strong lift w/ great form.
off 335 – did 1×5 1×3 1×3 1×3 (thought that was better than skipping it altogether, time constraints)
Did one round, felt the fatigue in my shoulders, could’ve pressed through the whole thing, instead…. i immediately jumped into yesterdays double unders and wallball ( i skipped that conditioning yesterday). Turned out to be a pretty good wod.
Hopefully my gym will be up and running on Tuesday and I can get back to regularly scheduled programming.
1.) 225 PR by 5#
2.) 290 PR by 5#
275-290-310-330-only did 1 set at 330.
Spent a lot of my time on HSPU’s. Need to work on cranking those out like a ninja…
Snatch- 165 (-15)
CnJ- 225 (-15)
FS- based off 256. Did 2×2 at 90% instead of 2×3
No time for METCON. At powerlifting cert in OH…did 5 min no drop barbell complex from hell with 135# and 100 banded good mornings, some GH raise and pulled straight weight PR for Sumo DL at 365#.
1) 160 (-10)
2) 210 (-20)
Individual – 28:13
Strict HSPU merk’d me.
225 (230 pr)
Based off 405
clean and jerk 200(PR)
front squat based of 320
individual, switched to a mix of HSPU and HRPU halfway thru second round. completed 45 of 75 HSPU and 30 HRPU
Made up deadlifts from Friday. That was all I had time for. Will make up more on Sunday.
1) up to 230 (-5 off PR)
2) 260 (-25 off PR)
Felt slow today.
Squats off 305
Snatch work. 20 mins of feet placement with light weight.
Body felt fried.
Worked up to 245# front squat
15 mins for conditioning
This workout taught me how to kip.
Made up Saturday and the rest of Friday today (Sunday)
Front Squat based off 355
Push Press based off 265 (sub for bench)
Weighted Pull Up based off 120
No bbg today. Little time, and Still scared of cleans. :/
Felt really heavy.
Did individual WOD. Had a partner at the gym, we did the workout at the same time, but he had 60 lbs in me, so thought it best to do separate.
Also for the 100 yard bb walks, we had to do 7 lengths of the gym, lots of turning.
HS Pushups were much harder than usual. Still a fun one.
He had 60 pounds on me, not in me.
Been doing Outlaw since Regionals 2012 and this is my first post.
Snatch – 135#
CJ – 185#
Had no time for front squats
Conditioning – Individual, RX 15:56
Double PR day!!
1) 150 snatch!
2) 200 clean and jerk!!!!
Been trying to hit both of these numbers and I was super stoked to get them in the same day!!
3) off 225
Emom for 10 mins, non-fatiguing/failure sets
T2b and then another 10 for hspu’s
Rx partner WOD 16:16 fun
Only time for the snatch max and the front squats
Snatch: 195lbs (10lb PR)
done snatch and clean and jerk % work based of 102.5kg and 130kg
based of 155kg
14.37 (HSPU are a huge weakness.. Need to address this)