Camp Stuff
Regionals Prep:
The registration page for our 2013 Regionals Prep Camp is live. Most questions are answered on the registration page, but if you need more details please email Info@TheOutlawWay.com.
Atlanta Training Camp:
Well, I thought we were done with the World Tour, but then BP had to go and open a gym, so we’re adding one more.
We’ll be at CrossFit Bound (BP’s new gym), in Kennesaw GA, April 17th to 19th, and this will be the last Training Camp before the Games. Registration will go live at 8PM (EST) on Wednesday night.
New 69kg Texas State Champion, Spencer Arnold – 262kg Total:
117kg Snatch
145kg Clean & Jerk
WOD 130123:
BB Gymnastics
5X5 UB Hi-Hang Cleans – 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.
Strength/Accessories
1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec. DEMO VIDEO
1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1c) 3X5 Split Press – heavy, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 3X1000m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 4X250m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at 95+% RPE.
Any updates on the Outlaw S&C programming? You know, “more sprint work, more heavy shit, equally anti-social”?
Can’t make it to the NOLA camp. Email if intetested in buying my ticket
p.burgessgpx@yahoo.com
Hey guys, I have a spot I am giving up for the…
Feb. 11-13 mid week camp in San Rafael, Ca. at TJ’s Gym.
I unfortunately can not pull off making it there. Feel free to email if you are interested.
jpmccoy7@gmail.com
Just curious, what do most people use on the rows for outlaw conditioning? 5,6,10? Or just preference?
Thanks
I always use 10. Figured if I train at 10, it couldn’t get any harder in a comp. Unless the gym has some super row machine I am unaware of.
Damper setting is not strictly indicative of how “difficult” rowing is, as a higher level on say a treadmill is indicative of it being more difficult.
For your reading pleasure: http://library.crossfit.com/free/pdf/56_07_Indoor_Rowing.pdf
Hey thanks for the link brotha it definitely shined some light for me
Bbg –
1) 205
Str –
1a) 285
1b) 155
1c) 165
Cnd –
Row
3:24.1
3:22.9
3:18.4
1) 175-175-185-185-200
failed final rep, grip went. but thanks for pushing me.
a) 245 (w straps)
b) 115
c) 115
press isn’t getting much stronger but the positioning in the split is.
3x1k Rows all 3:50 on the button. Not wicked fast but improving.
I am unable to attend the Murfreesboro, TN camp and have three tickets available, email me at afgrigas@gmail.com if you are interested.
is this for the april 3rd through 5th camp in murfreesboro, tn? if so, how much for one ticket?
I am unable to attend the Austin,Tx coming up in Feb. Please email me if interested:
patten07ag at gmail.com
Question to the Australian Outlaw followers…
I have been follow 1 week behind due to the time difference and with the open coming up this plan just wont work. The obvious is to follow 1 day behind but then all the training days become all muddled up. Do any of you have some awesome plan around this or is following 1 day behind the best answer?
BBG
1) 255, failed the last rep at 265
STR
1a) 275
1b) 165
1c) 155,
COND
Row: 3:35, 3:37, 3:33
225 high hang power clean
Strength
1)275
2)didn’t do
3) shoulders blown up from Saturday…
Conditioning
Row
1:29.9
1:29.8
1:29.1
i ment 3:29.9
3:29.8
3:29.1
Bbg –
1) 205
Str –
1a) 235
1b) 135
1c) 135
Cnd –
Row
3:40
3:40
3:40
BBG:
1.) 185, 185, 195, 195, 195
Strength:
1a.) 235
1b.) 135
1c.) 135
Conditioning:
Row: 3:35, 3:35, 3:37
BBG
225 x 4, 245 (hard)
Strength
1a. 285
1b. 155
1c. 155
Conditioning
Run
2:55
2:57
2:57
2:59
BBG
1) 185, 185, 205, 225, 225 (last two sets were broken)
Strength/Accessories
1a) 225 (watching Spencer’s first pull helped improve my form)
1b) 145
1c) 145
Conditioning
Run
2:43, 2:43, 2:39, 2:43
1-2-3
Swam 250yd on 6min
4:17
4:20
4:15
4:17
Lats and tris on fire today.
1) 225 all sets
http://www.youtube.com/watch?v=15hdgpLoHGA last set
1a) 250
1b) 120
1c) 150
2/6/3
Really fatigued during the strength. Not sure if that’s due to swimming this afternoon or just needed to HTFU. Either way meh…..
** Does anyone have any good tips on catching weight from a snatch or a clean without tearing your thumbs off or leaving with big bruises on your legs? Tips or links to good videos are all appreciated! Much thanks!
BBGym:
1) 150, 155, 160, 165, 170
Strength:
1a) 205
1b) 2×135, 140
1c) 115, 120, 125
Conditioning:
Row: 3:53, 3:55, 3:53
M/F/S
1/2/2
PS where has Zach Brodis been???
bbg) 155lbs
a)175lbs
b)115lbs
c)115lbs
800m
1)3:44
2)3:54
3)4:00
4)3:38
3/6/6
bbg
1) 105, 115, 135, 140, 150f(3)
strength
1a) 140×3
1b) 105×3
1c) 85×3
cond
3x1000m row
4:22, 4:21, 4:20
BBG
135, 135, 155, 155, 185
Strength
a)225
b)115
c)115
conditioning
Row 3:52, 3:51, 3:52
Olympic Lifting
185x5x5
Strength/Accessory
1a) 185x3x5
1b) 115x3x5
1c) 135x3x5
Conditioning
3x1000m Rows
3:32, 3:36, 3:44
M/F/S
2/3/4
Gym
215
Strength
1a. 265
1b. 155
1c. 145
BBG:
High-Hang Power Cleans – 1×5 @ 155, 2×5 @ 165
Strength:
1a. 275
1b. 1×5 @ 185, 2×5 @ 225
1c. 135
Cond:
3:49, 3:54, 3:55; +60B
After 4 consecutive days, I’m glad tomorrow’s a rest day!!!
BBG
185/185(too easy)/205/205/225 (tough, but i made it)
Strength
1a) 225
1b) skipped, was hurting neck
1c) 145/155/160
Cond.
*made up yesterday with one modification… 40 DU sub for row
*45lb plates for deficit
1.58
2.04
2.26
2.36
2.15
BBG
Final 2 sets at 185
Subbed RDL’s and Snatch Balances as part of gym’s WOD
COND
Row
3:34
3:35
3:35
BBG:
High-Hang Power Cleans – Up to 225
Strength:
1a. 275
1b. 155 (subbed for regular GMs due to patellar tendon pain on the jump)
1c. 155
BBG
made up the snatch from yesterday
95,115,135,145
stregth
1a) 205
1b) 65,95,95
1c) 115,135pr,140f1
conditioning
3:44.4, 3:36.8, 3:36.9 felt like crap my legs are so sore.
3:34 on the first one
HHC:
135
155
175
175
185…missed last rep
Strength/Accessories
215
95
145
Cond.
3*800@3:05 pace +-5 sec
bbg
135-145-155-165-170(1/3)
sn 1st pull 170-185-195
jumping gm 45-85-100
split press 85-95-100
4x 800m
3:07
3:04
3:08
3:08
made up the IOU burpees from like 3 weeks ago
185,195,195,205 failed one,195
A)225
B)115
C)135
Row
3:32
3:38
3:40
Clean and Jerk work
83, 93, 98, 103, 103
Snatch 1st pull: 133 for all
Jumping Good Morning: 83 for all
Split Pres: 73, 73, 78
Row
3:58
4:02
4:12
Then 20 burpees…
Eff, that was hard… I hate rowing.
I meant clean work… oops
1) 225 for 5×5 hang power cleans
2a) 275-295-295 with straps. what a huge difference. never used them before
2b) 135 for 3×5, first time with these.
2c) 185 for 3×5
Cond) 1k row in 4:03, just one
bbg
1) 185
2a) 185
2b) 65
2c) 135
ran on the curve for conditioning
Took Wednesday off and did this today
BBG
1) 123. Cleans have been struggling lately but these felt good, as they should considering it’s just 65%.
Strength
1a) 163 (too light)
1b) 95
1c) 85-90-90
Conditioning
2011 Open WOD 11.1
10 min AMRAP
15 Snatch (55lbs)
30 DUs
6 rounds + 11 snatches (281 reps total)
BBG
1) PC-185-205-225×3-225-225-225×4
Srength
1a) 255
1b) GHD hams 3×10
1c) Split jerk with no pain! 3×5@135
Cond- row
3:30, 3:36, 3:39 and didn’t pay my burpees
BBG:
1) 90kg for 4 kg, 95kg for the fifth
2a) 100kg for all
2b) 60kg, 60 kg, 70kg
2c) 70kg, 70kg, 80kg
Conditioning: Row
– 3:42
– 3:40
– 3:41
29/m/5’11″/185
BBG
115-135-155-185-205-225
Strength
1a) 225
1b) 95
1c) 135
Conditioning
2 rows at 3:45
1) 70, 75, 80, 80, 85kg
2a) 110kg across
2b) 60kg across
2c) 60kg across
Rowing to come later.
5X5 UB Hi-Hang Cleans – 70, 80, 90f, 90f, 90 kg
1a) 3X5 Snatch First Pulls – 80 kg
1b) 3X5 Jumping Good Mornings – 40 kg
1c) 3X5 Split Press – 45 kg
Conditioning
Row: 3X1000m
3:31, 3:33, 3:33
BBG:
100/105/110/115/120
Strength/Accessories
1a) 145
1b) 80
1c) 80
Conditioning: Row
4:02/4:05/4:05
BB Gymnastics
5X5 UB Hi-Hang Cleans – 165/195/195/205/205
Strength/Accessories
1a) 3X5 Snatch First Pulls – 255
1b) 3X5 Jumping Good Mornings – 145
1c) 3X5 Split Press – 145
Conditioning
Row: 3X1000m – 3:40/3:39/3:38