Well, this has got to take the cake for the weirdest post I’ve ever done. Coming to you live from the Oryx Lounge, in Doha airport, on an Arabic keyboard, with some of the shakiest interent I’ve ever seen. Shit, the whole post might end up publishing in Arabic. If it does, then do a bunch of lifts, and 1,000,000 Burpees for time. (You won’t be able to read that anyway, unless you get a translator. If you do happen to get a translator, then imagine the lulz when you find out that I said to do a million Burpees. I am currently chuckling…in Arabic.)
WOD 130121:
BB Gymnastics
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
Conditioning
7 minute AMRAP of:
Burpees
*2012 Open standard.
Selling my Outlaw Austin TX Camp ticket for face value. Its on Feb. 27th. 713-319-7127
BBG:
1) based on 205#. Three misses at 90% but kept going to get five successful attempts.
2) based on 245#. DNA jerks.
Conditioning:
104 Rx
… Not sure why I replied to this comment. My bad.
Fuck
What he said.
+1
Heir Heir
Ditto
No shit… My wife has been trying to make me do this dam 7 min burpee shit for a few weeks. I told her the only way I would do it is if its a open workout again or if Rudy says I have to….. FUCK an A, did she call you…
Can’t make to the NOLA camp. If anyone is interested in buying my ticket, let me know
p.burgessgpx@yahoo.com
Yo ass is funny as hell, Rudy! #LMAOff! 🙂
Have you ever seen somebody take a shit while doing burpees!?
Stupid Noob question:
Is 5×1, 5 reps for 1 round or vice versa?
5 sets times 1 rep.
BB Gymnastics
Snatch based off 175
5×1 @ 140
5×1 @ 155 failed on 3 reps
8×1 @ 130 failed on 3 of the squats
C&J based off 225
5×1 @ 180
5×1 @ 200
8×1 @ 165
Conditioning
70
Dumbass noob here.
Snatch off 115
CJ off 165 (failed on last two sets so scaled down 10lbs on each)
Conditioning 70
Haven’t posted in a few days, had a completion Saturday so I’ve rested and done some easy WODs.
Cleaned 160 in the competition in the 2nd WOD. When I started outlaw a little over a month ago I could only clean 130. It’s obviously working.
BBG:
1. Off 115# no misses
2. Off 150# no misses
Cond:
93 burpees
Placed 2nd in the competition.
Congrats!! What competition was it?
Thanks! It was a gym throwdown at crossfit countdown. There was top 3 girls and guys, but the winning gym won a 1,000 rogue gift card. Kinda cool.
1) 145-155-120 – many fails at 90% but got 5 good lifts.
2) 190-210-175 all good
103 burpees
BBG:
1) 80Kg (80% only)
2) 100Kg (80% only)
Cond:
92 – down from 104 last year.
BBG
1) off 240, multiple fails
2) off 295, tons of fails. Bad day.
COND
125
Bbg –
1) off 270
2) off 315
Cnd –
109 – significantly less than last year. Bit concerned with my performance.
Just wondering what pacing strategy people find most effective for 7min burpees? Go out hard then settle or maintain steady pace right from the start?
last year I did the burpees twice. the first time i went out hard and the second time i paced and attempted to maintain. I ended up with the exact same damn number both times.
BBG
Off 190
Off 250
Only one snatch miss
Cond
122. Well that was miserable. Felt like I had 130
BBG
1. based off 110
2. 95/105/95 (very sore)
Conditioning
practiced wod for comp next week
6 min AMRAP
10 DL 155#
unbroken HSPU
BBG
1. off 190, bunch of misses
2. did not do
Cond:
made up Cindy, 22+24
BBG
1. 88-100-82.5
2. 132-148-125
no misses
Cond.
94, less than last year
Off 240
Off 305
Conditioning 121 up three from last year! And felt a hell of a lot better than last year.
bbg
1)195, 215, 190 no misses
2)235, 265, 220 no misses
cond
111, 1 more than last year
significantly less coughing and general death feeling afterwards, the fact I can type right now is proof
Bbg –
1) off 235
2) off 280
Cnd –
105
BBG
1) off 215 missed 2 @195
2) off 265
Cond:
132 1 less than last year
BBG
1) off 210, missed 2 at 90%
2) off 270, missed 1 at 90%
Conditioning
118
I just started the Outlaw program, and I was gonna try it for a few weeks before deciding whether I was going to stick with it or not, but you had me at “go fist yourself.” Loving it so far, and feeling stronger everyday.
bbg
1) off 160lbs
2) off 200lbs
conditioning
106, 12 better than last year
1/6/3
Waddup Ry-Dog!? I knew you’d love this shit!
I don’t normally post because I haven’t been consistent enough yet, but what the f.
BBG: Low back having issues so I stuck to Snatch only @80% (off147#, yeah, yeah, I know! I’m workin on it! Lay off me!) Did 10+ singles trying to force my sorry ass into the full squat position (my 1rm is a pwr snatch) and hang out there for a 3 – 4 count before standing up with it then hold the standing position for 3 – 4 before dropping the weight.
Conditioning: 100 on the nose. Didn’t do it last year.
MFS: 5-8-3
Hey, I’m going to be in Austin thurs night thru Sunday. Are there any outlaw friendly gyms in the area? Thanks -kt
Redblack gym
BBGym:
1) Off of 160- one miss at 90%, made all lifts.
2) Off of 210- two misses at 90%, made all lifts.
Conditioning:
114
M/F/S
2/2/2
BBG
1) Based on 185
2) Based on 235
no misses
Conditioning
83
Snatch % based off: 195
Clean and Jerk based off: 260
No misses
No conditioning did a hundred burpees for fun yesterday.
BBG
1) Off 275
2) Off 325
Conditioning
109 (9 less than Open but shoulders pretty smoked)
1) off 235
No fails. Couple of sloppy reps but over all good day
2) off 285
Same as snatches. No fails
Cond:
108
7 reps off last year. I’m happy since my quads gained 4 lbs each since last year.
2/2/2
Snatch off 195, 1 fail at 90%
C&J off 260
103. Exact same as last year. Blah. Not what I was hoping for, still sore from Cindy.
Definitely didn’t feel the Bataan death march that I did doing this last year. That was at the time the hardest workout I’ve done and took days to recover. Tired after this, but just another hard outlaw workout. I’m thinking Rudy gives us each open workout from ’12 everyday this week just to be an ass.
Wondering if someone could lead me in direction of how the heck to implement prilepin’s chart in working across different %. ie if you wanted to program sets in multiple percentage ranges. thanks in advance.
BBG
1) off 195# failed 1st rep @90% got the rest fairly easy
2) off 235 jerks not a issue, but I still suck at squat cleans got 1st rep at 90% failed remaining. 4
Cond:
90 rx. 4 less than last years open.
BBG
1) off 200, one miss at 90%
2) off 265, very strong
Conditioning
120, up 6 from last yr … and felt better
BBG
1) off 160 no misses. felt fast today
2) off 235 2 misses @90% finished all 5
Cond
No
Snatch
5×1 @ 205
5×1 @ 235 2 fails
5×1 @ 185
Clean no jerk
5×1 @ 240
5×1 increased by 10 each lift starting @ 275 ending with 305 (pr) failed @ 325
5×1 225
Cond
83 quads were dead, 3 less than last year. Terrible!!
Then ran 2 miles for fun!
BBG:
1)Snatch – 4/5 @ 180, 4/5 @ 205, Power(4/4)/Squat(4/4) @ 170
2)Clean – 4/5, Jerk – 3/5 @ 210, Clean – 5/5, Jerk 2/5 @ 235, Power(4/4)/Squat(4/4) @ 200
Cond:
108 Burpees
Great training day!
1) Off 235. 185-215-175. disaster today. made a mess of the %’s. missed a lot
2) Off 285. 205-215-195. Way under % today. All power cleans, trying to work around some wrist issues.
3) Leisurely 81 reps.
BBG:
1)Snatch – 5×1 @ 98, 5×1@113, 8×1@93 (felt really good)
2)Clean and Jerk – 5×1 @ 123, 3×1@138 (missed #4, skipped #5, 8×1@113 (felt really crappy)
Cond:
100 Burpees (really pushed the last minute to get 100. Didn’t do the open last year, so nothing to compare to)
BBG
1) 113-123-103
2) 148-skipped 90%-138
Conditioning
98 (6 less than 2012 Open)
Lost my head as soon as the clock started and had no pace what-so-ever. Learning experience for sure.
BBG:
1.) off 220 no misses
2.) off 260 no misses
Conditioning:
96
130(5/5)-145(1/5)-120(7/8)
160(5/5)-180(5/5)-150(8/8)
Did Friday’s conditioning
129 kb sn
3:28
Approx 45 reps- ripped my palm open and switched to s2oh on my left
1:38
Olympic Lifting [x=hit / o=miss]
1) Snatch off 170
-135 [xxxxx]
-155 [xxoox]
-125 [xxxxxxxx]
2) C&J off 230
-185 [xxxxx]
-205 [ooooo] didn’t attempt jerks, hit all cleans
-175 [xxxxxxxx]
Conditioning
114
M/F/S
2/4/4
on a side note I will not be working out at 2300 ever again
snatch (170)
C+J (200)
burpees 101
BBG
1) 200, 220 (hit first 3, last two missed behind), 185
2) No jerks- 245, 275, 240
Cond- 86, 12 less than the open
BBG:
1. 95 (failed on 1st) – 105 – 90
2. No time
Conditioning- 89, more than the open but less than I expected.
Too many meetings today, couldn’t get C&J in.
1) 118, 133, 113
2) 158, 178, 148
Cond:
101 burpees
Snatch based @250- 1 miss @90%
C&J based @280- no misses
Cond- 116, 121 in open last year. Felt much easier though. Could have nutted out another 10 or so for the open
hadn’t done any 1 rm in a while
1) snatch 160# 5# pr
2) clean and jerk 170 15 off from pr, felt terrible so stopped
conditioning rx
106
BBG
1. Based on 220 lots of misses at 90% but got 4 reps total in the end
2. Based on 275 felt almost too easy
Cond
98 Man I just am no good at burpees.
2/6/8
bbg
1) based off 180# missed at 90% once
2) based off 240# missed at 90% twice
conditioning
119 reps 8 burpee pr
BBG:
1) skipped snatch-arm hurt from last week
2) C&J 105/120/95
Conditioning:
91 burpees
BBG:
1) 155, 175, 145
2) 195, 220, had a little fun and hit a PR at 250lbs
Conditioning: 103 burpees
Just hit a max for the day in Snatch and C&J (wasn’t feeling too flash and percentages would of smashed me up further)
Snatch – 90kg both Power and Squat. PR for full 100kg
C&J – up to 110kg and felt really shit so left it at that. PR is 125kg
Burpees – 121 (PR by 3)
Wasn’t in comp so didn’t lose my shit for extra reps in final 45 seconds which I think will yield a couple more. Plus some more conditioning in coming weeks and if this workout turns up again should be gravy for 126+. Happy enough with that for now.
BB Gymnastics
1) Snatch:
5X1 @ 80%, 125#
5X1 @ 90%, 145#
8X1 @ 75%, 120#
Conditioning
7 minute AMRAP of:
Burpees
90
BB Gymnastics
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – Taking it light, shoulder injury, 140/155/130
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – 215/240/200
Conditioning
97 Burpees