Perth produced one of the most fun camps we’ve ever done, and my new favorite group pic.
Now that I’m back in the land where all my electronics work, there WILL be multiple camp announcements and registration details posted this week. It looks like we may be heading back to one of our favorite places. Anyone like peaches?
Details will be up tomorrow night.
Caleb Williams – 2 Front Squats @ 190kg (420#) @ BW of 158#:
WOD 130122:
BB Gymnastics
1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.
2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.
Strength
HBBS: 3X10 – heaviest possible, rest 3 full minutes
Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.
Conditioning
5 rounds for total working time of:
4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%)
8 difficult Deficit HSPU
Row 24 Calories
Rest 1:1
Notes: HSPU should be difficult enough to do no more than 2 rounds UB. Parallettes to a large deficit would be the hardest possible recommendation, with multiple stacked plates being acceptable without parallettes.
Whats the deal with the addidas???
The romanellos don’t like to fly or what? Might as well wear Reebok
Adidas is for the WL shoes what Eleiko is for the BB’s…….so shhhhhhh
Like
Agreed. Simply the best.
Hi hang snatches – 115
Hbbs – 215
Cond – used 185, hspu with a 45 and 35 and ab mat stacked and the rogue parallettes – 14:00 twt
AM Condiditoning PM Strength:
Cond: 8′ deficit (2 Black Bumpers) rnd 1, 4′ (1 black bumper) The other 4 rnds
3:45
2:09
2:45
2:30
2:15
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.
https://docs.google.com/viewer?a=v&q=cache:S90ywtyMF70J:www.maxfitusa.com/wp-content/uploads/2011/01/prelipins.pdf+&hl=en&gl=us&pid=bl&srcid=ADGEESjUWKmEf67agGqq8FvW7s0MgEL3gfmTQspMGAhiLp0ARNECCUV_YVtZdxHGBVxdSBFmVnb5MWSqw71mxRHqAZTkWDv7pOGHa1JNdJeUYt1HsFelbM05Vk8qd3IgzAG7FhkZE4pM&sig=AHIEtbRjM6S4YB4ry7v1uDSRzUsY3vIQIA
Does he have his belt on backwards?
What setting do most row at for outlaw programming? 10? 8? Or is it mainly based on preference?
HBBS 205# across
BBG 115-120-125-130
Cond 19:53
175# PC, 45 plates for HSPUs, 40 DUs in sub of row
no time for superset
BBG:
83-93-103-113-113
Did Jerks today instead of duck walks and snatch push press
5×3 – 173-173-173-183-183
HBBS:
185, 195, 195
Cond (only had time for 3 rounds)
2:30, 3:05, 3:12
deficit about 2 inches, never done deficit before.
Cant make it to the NOLA camp, looking to sell my ticket.
p.burgessgpx@yahoo.com
hi hang snatch 5×5/110
duck walk 3×3/115
snatch grip push press 3×5/140
hbbs 3×10/285
conditioning
powercleanx4/180, (80% of 225 1RM)
hspux8/25lb bumper plate
bear crawl about 100yards
TWT=18:33
bbg
1)145, 150×2, 155×2
2a)135across
2b)185 across
str
225, 245, 265
cond
240 pc (off 300), 25 bumpers for hspu
3:12, 2:44, 2:21, 2:39, 2:49-13:45 twt i think
BBG
1) 185
2a) skipped
2b) 235
STR
345
COND
TWT= 10:40
BBG:
1) 105#
2a)95#
2b)165#
Strength:
225#
Conditioning:
PC 185# (80% of 1 rep PC)
5″ deficit kipping HSPU
TWT: 20+ min
Bbg –
155, could go alot more with straps.
1a) 135 ( fuck these)
1b) 205
Str –
1) 275
Cnd –
Started @ 10″…stupid me… Last 4 @ 6″. Every round got faster.
PC’s @ 270
Anyone Break up the workouts and do strength am and conditioning pm or the other way?
Sometimes.
I do most days. Have garage gym, kid duty in the a.m. and won’t wake up earlier than 5:15a.m. Usually means BBG and sometimes weights before work and conditioning after. Overall takes longer with 2x warmup, but fits with my schedule.
BBG
Snatch- 135, 185 x 3, 205. Heavy sets were with straps. Tough.
1a. Skipped
2. 155, 185 x 2
Conditioning (Before Strength)
PCs @ 225 (Probably should have gone heavier)
5″ Deficit on the HSPU
50 Double Under sub for no rowers yet at new gym
1:24
1:48
2:06
2:00
2:11
Strength
275
295
315 (Had to rest more than 2 seconds for the last few reps but wanted to finish the set)
Finished with a set of 5 @ 335
BBG
1. 75/80/85/85/90
2a could not do (groin pain)
2b. 75/85/95
Strength
150#
Coditioning
(115PC, 3″ deficit(
2:41
2:44
2:41
2:47
BBG
1. 75-75-75-80-85
2a. 25 all
2b. 85-90-95
Strength
150-155-155
Cond
TWT = 18:46
140PC (2 rds), 135PC (3 rds), 3″ deficit
BBG
1) 155,165,170,175×2
STR
235,245,255
COND
PC @ 185 wanted to go UB…went to light
45# plate with ab mat
TWT= 11:00
BBG
1) 155. No straps with me
2)115. I hate these.
Strength
275,285,295 rested longer for last few reps
Cond.
@225
6 inch deficit
1:47 1:55 2:10 2:00 1:50
Pumped bout this because I did the first 2 rounds ub and 225 is well above 80 percent
bbg
1. 95
2a. 65
2b. 135
strength
225 but could only get 8 on the last set
conditioning
pc at 185 did 3 rounds and ran out of time, have to work
Was short on time today so I hit it in my backyard and started with modified conditioning.
5 rounds
4 power cleans 225
8 hspu (no deficit)
1 muscle up (these need work and I don’t have a rower)
1:1 rest
*First 2 rounds were UB at 1:30-1:45.
Last three rounds the PCs were UB but I was forced into learning a kipping hspu and had to take multiple attempts on the muscle up.
BBG
1) 135
Had to cut it short and head to class.
4-7-3
BBG
1)95
2a)45
2b)135
Strength
205
Conditioning
1 round – 5:32 tweaked shoulder
2000m row 7:29
1) 165 165 185 185 205f(3 reps)
2a) nope
2b) 225
Squats) 225 250 265
Cond. 14:52
3:20 HSPU on parallettes with 3 abmats
2:32 HSPU on parallettes with 3 abmats
2:56 HSPU on parallettes with 2 Abmats
3:45 HSPU on parallettes with 1 abmat
2:47 HSPU on parallettes with 1 abmat
Hspu kipped.
2/2/2
Finally back at outlaw after an injury prone 3 weeks that including competing at the indy crossfit event.
Learned a lot including that I apparently don’t go below parallel on my OHS. So I have been working relentlessly on my form in the bottom position, shoulder, and hip mobility. Squat snatches are even more difficult than Ohs. So back to the drawing board.
Any tips frome xperienced oly lifters would be appreciated.
1). 135
2a). 75 (1st time those suck)
2b). 165
Strength. 255
Conditioning.
About 12 mins with 255 pc’s.
I used a 45 and 25 with abmat in between. Would the deficit be the two plates less the abmat? Or just the two plates?
Thanks
Gerald- why don’t you do the Great Lakes indy competition? There was some great guys there. You would fit right in.
BBGym:
1) 3×115, 125, 130(4)+1-lost last rep behind me
2a) 110-these suck, worst part is the steps back.
2b) 165(3), 155, 165, 160(4), 155
Strength:
235, 225, 225
-Completely underestimated the 2 second rest at the top, kept it short but some reps were longer than 2sec.
Conditioning:
PC@165(86%)
HSPU-2rnds/35lb plates-3rnds/25lb plates
24cal AirDyne
TWT: 16:37
-Couldn’t feel my fingers during conditioning, it was a toasty 14 degrees in my garage.
M/F/S
4/6/2
I feel your pain. My garage was about the same
BBG-
Skipped limited time
Strength
185, 205, 230
Cnd-
19:09 no 1:1 190# on cleans
2″ on deficit
BBG:
1.) 155, 155, 155×4, 155x3fxf, 155x3fx2
2a.)135, 135, 135
2b.)195x4fx1, 195×5, 205x4fxfx1
Strength:
1.)215, 215, 225x9f
Conditioning:
225 PC (last time tested PR =230)
Homemade PVC parallettes to deficit of 2 Troy 45# bumps – every round broken some up to 3x
3:58, 4:31, 4:23, 4:28, 5:32 = 22:52TWT
Olympic Lifting
1)120×5×5
2a)45×3×3
2b)155×3×5
Strength
HBBS: 225×3×10
Conditioning
LOL 🙂
M/F/S
2/3/3
When is the non competitive exercising s&c program being unveiled? I could give a fuck about the open/games/local throw downs.
You could or you couldn’t? If you could give a fuck, you’re in the right place. If you couldn’t, try here… http://www.24hourfitness.com.
http://outlawcoach.wordpress.com/2012/08/15/120816/
Went light today.. 1st day back since Wodapalooza. Body is still pretty tired.
BBG:
1) completed at 85#
2a) completed at 85#
2b) done at 95#
Strength: skipped
Conditioning:
Only did 3 Rounds
Cleans at 135#
HSPU done with 3 45# plates on each side and ab mats.
3:45
4:06
3:56
BBG
1) 145 across
2a) 135 (just sat in the bottom for 10 seconds each rep rather than taking the 5 steps. the movement was hurting my wrists)
2b) 135 this really feels like shit
HBBS – 185/205/205 (coulda gone heavier, but they wouldn’t have been as fast)
Conditioning
**didn’t have time at the gym to do it. attempted to do it in my garage at home while it’s 10 degrees outside. stupid move. barbell doesn’t rotate well, everything feels like shit and my hands were frozen. not to mention i can’t drop the weight cuz they might as well be iron they are so hard. ended up doing two rounds before calling it a night. i was looking forward to this one, it’s a combination i really need work on.
Olympic Lifting
1)155×5×5
2a)95×3×3
2b)185×3×5
Strength
HBBS: Up to 265
Conditioning
No dice
BBG:
1) 135
2a)95#
2b)175
Strength:
Finishing up own program, will hop in on strength when done
Conditioning:
PC 190# (80% of 1 rep PC)
Only had slight deficit on HSPU
TWT: 12:16
BBG
1. 73, 83, 88, 88, 88
2a. 53 all
2b. 103, 108, 113 (coming down on these is the worst part)
Strength
113, 123, 128
Cond
Rd 1: 3:54 (133 PC, 4 HSPU with 8″ deficit on parralettes, added 15 lb plate (so, about a 5″ deficit after that)
Rd 2: 3:00 (123 PC after Rd 1, same HSPU)
Rd 3: 3:08
Rd 4: 2:54
Rd 5: 2:58
Total working time – 15:54
1)155-155-165-175-185, pretty smooth today
2a) 135 for 9×1. Pretty comfy down there today.
2b) 235 for 3×5.
3) 275 for 3×10, fast and smooth today
Cond) 1 round in 2:40 @ 225. power cleans felt so heavy. HSPU off the floor.
29/m/5’11″/190
BBG
1) 75-95-115-125-135
2a) 95
2b) 85-105-125
Strength
225-255-275
Conditioning
No time
BBG:
1)145
2a)100
2b)1×5 @ 155, 2×5 @ 165
Strength:
315, 315, 315; all sets were done in +/- 20secs. Didn’t feel up to 360, after standing around and talkin’.
Cond:
7:20, 4:22, 4:43, 4:42, 4:57. Hang-Cleans from above knee @ 225 and Hi-Temp like 45# Rogue plates for HSPU deficit.
I just realized I rowed 1 Calorie more per round…25Cal, instead of the prescribed 24Cal.
HH snatch
85-85-95-95-105
Ducks
35-45-55
Sn grip pp
105-125-145
Hbbs
160-165-170
Cond
2:22
2:18
2:13
2:32
2:37
Total- 12:02
Thought that strict HSPU would be enough of a challenge since I’ve only done kipping for like 7months. Glad to know that strict HSPU strength has progressed without practice. Power cleans at 150, unbroken. Should have done 160.
Snatches @ 125# (lots of speed)
Duck walks @ 125#
SN gr pp @ 95# (shoulders not recovered from weekend competition)
HBBS : 205, 225, 285 ( fast, no pause at top)
Met-con: 11:16 working time
Used 195# for cleans and standard hspu
(I can barely string them together)
Strength
HBBS: 3X10 – 195lbs
Conditioning
2:35
2:17
3:00
2:35
2:37
BBG:
1. 85#
2a. 65#
2b. 85#
Strength:
135#
Cond:
4:04, 3:11, 3:08, 2:58, 3:18
135# first 3 rounds, last two 145#
Regional standard HSPU
bbg
1) 65, 70, 75, 85, 95
2a) n/a
2b) 105, 110, 115
strength
130, 145, 150
cond.
total working time: 23:44
4:45, 3:52, 4:37, 5:30, 5:00
3 mins rest b/w rounds
each hand on 25# bumper for deficit hspu’s
bbg)115lbs
a)105lbs
b)105lbs
cond total
11:29 sub sdlhp for row
1) 95
strength: 135-145-155
conditioning: three rds subbed 25 24kg kbs for row
2:11
2:20
2:55
Does anyone do the Snatch Grip Push Press with the BB from behind the neck? I have a 200lbs Snatch, 100 @ the DuckWalks are ok – but can no way to manage 100 on that exercise.
that shit took me forever. parallette handstand pushups suck.
BBG
1) 135-155-165×4-165-165×4
Strength
225-245-275 and tweaked my back a little. Intimate time with the foam roller. Live to fight another day
1) BBG:
60kg for 4 sets, and 65kg for the 5th
2a) 40kg
2b) 60kg, 70kg, 80kg
Strength:
270lbs, 275lbs, 280lbs
Conditioning: HSPUs with a 45lb plate and a 10lb plate stacked, abmat for head.
– 2:30
– 2:38
– 3:17
– 3:08
– 6:40 (ef HSPUs)
1) 55, 60, 65, 70, 70kg
2a) 50, 45, 45kg
2b) 75kg across
3) 90, 100, 110kg (no pain in adductor and no band around knees, progress)
Conditioning @ 7″ for 2 rounds then 6″ for last 3rds
2.35
4.32 (comedy of errors on HSPU)
2.45
3.02
3.02
All cleans as singles in 25-30 secs (felt heavy today), UB HSPU then 4/1/1/1/1, 6/2, 7/1, 5/3. Rows about a minute each.
did a quick power snatch wod first 10min emotm 3 ps at 180, then wod:
PC at 235lbs
HSPU on 2x45lbs bumpers+1abmat
total time 10:13