130305

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Apparently it was a pretty good weekend for PRs. It always makes me happy to see the OG Outlaws still putting up big numbers. If you want to see a clinic on the 1st and 2nd pull, watch Mike Poppa’s video frame-by-frame.

Mike Poppa – 270# Snatch:

Lacey VanDerMarel – 176# Snatch:

Josh Phillips – 265# Snatch:

Shaun Montiero – 315# Push Press (bad lockout):

WOD 130305:

BBG

1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.

Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

Conditioning

1) 3X200m Run – rest 1:1

2) 3X200m Run – rest 1:1.5

3) 3X200m Run – rest 1:2

*Record exact times for each 200m. Every set should be all-out effort.

66 thoughts on “130305”

    • Crossfit St. Petersburg in downtown is very outlaw friendly. It’s all open gym, so no worries about coming during class times.

    • Keith, I go to Crossfit St. Pete and follow the Outlaw Way. Check us out on the web or stop on by!

  2. hold the bar at the top for the prescribed “rest” period?
    ex. 5 reps, hold @ top for 45s, then right into next 5…

    Is this correct?

    • Perform each percentage as if it were one big complex: so perform 5 reps at 70% hold bar on back for 45, then perform the next set of 5… After you complete each % you will rest 90s : @70% – 1×5 + 45s hold into 1×5. Rest 90s… Perform next percentage

  4. I’m selling my spot at the Outlaw North Training Camp on 29-31 March in Stoney Creek, ON. Reply to this post if you are interested.

  5. AM:
    Did yesterdays conditioning this morning due to lack of time yesterday.
    58 burpees
    3 rds + 41 rps

    PM:
    1. 100, 110, 115, 117.5, 120, 122.5, 125, 125 (f. jerk), 127.5 (f), 130 f. jerk (PR Hang clean)

    2a. 100kg
    2b. 100, 110, 115kg

    HBBS: done of 180kg

    Did a different conditioning to target weaknesses.

    3rds
    12 thrusters @ 135lbs
    50 DU’s
    5:23

    4/6/4

  6. BBG

    1) 10X1 First Pull + Hang Clean + Jerk – @ 135 x 5, 145# x 5

    2a) 3X3 Push Press – @ 115, 115, 125# (f)
    2b) 3X5 Bent-Over Rows (supinated grip) – @ 135#

    Strength

    1) HBBS (based off 130129): based on 215#

    Conditioning

    1) 3X200m Run – rest 1:1 33, 34, 34s

    2) 3X200m Run – rest 1:1.5 35, 35, 35s

    3) 3X200m Run – rest 1:2 35, 34, 32s

  7. BBG

    1) 10X1 First Pull + Hang Clean + Jerk – @ 225 x 2, 245 x 2, 255 x 2, 265 x 2, 275, 285 (failed jerk)

    2a) 3X3 Push Press – @ 205, 225, 230 (f)
    2b) 3X5 Bent-Over Rows (supinated grip) – @ 195#

    Strength

    1) HBBS (based off 375) – done

    Cond:
    Had to do class conditioning due to time.

  8. 1) 275

    2a) 225 230 235(2)
    2b) 205

    Str –

    Off 385

    Cnd –

    Row (rain, im a puss)
    All between 42.6-44.1

  10. BBG:
    1) 205, no misses
    2a) 175, 185(PR), 195×1
    2b) 155

    Str:
    All done off 300. Ouch.

    Conditioning:
    Subbed with Rower (Weather)
    All between 39-41

  11. FP+HC+Jerk: 225
    Push Press: 205, 225, 205
    Rows: 155

    Squats : Based off 365 – Done

    200’s all right around 30 seconds

  12. BBG
    1) 255, failed jerk at 275

    2a) jerk practice
    2b) 225

    STR
    off 425

    COND
    Fastest= 34 seconds
    Slowest= 37 seconds

  13. clean+jerk 3×1/185, 1×1/190, 6×1/195

    push press 185, 190f, 190
    rows 135, 145, 145

    squats- these ended up being harder than i anticipated
    based off 385

    sprints-yuck
    35-37-38
    39-39-41
    41-42-41

    feeling fairly good for a tuesday
    mfs 2-2-5

  14. 1)225,235,245,255,265,275,285,295 (f on jerk), 295, 305 (f on jerk)
    2a)185,205, 225
    2b)215
    str
    off 350
    cond
    rowed 20 cal instead of runs, insert excuse, fastest 43 sec slowest 51 sec

    td
    cond
    all under 40 sec.

  15. Just wanted to ask a quick question about dieting. Has anyone bought into the whole carb backloading diet yet? And if so, are you getting more energy for workouts?

    • I’m actually a big fan of this approach. For what its worth I’m a strength coach and “nutritionist” (I have cert in sports nutrition but that title really doesn’t mean shit so don’t read too much into it), and I’ve been playing around with this for a while. I have 80-90% of my carbs intra workout and at night and this approach has worked wonders for performance and body comp. Keiffer is a smart guy and knows his stuff. With some slight adjustments based on how you operate I think its an approach worth trying.

    • Make sure you follow the CBL protocol exactly as Keiffer lays it out. Breakfast is coffee, butter, MCT oil, 4g EPA/DHA (fish oil). I usually eat a small meal–mainly of fat, some veggies and protein around noon and then I am hitting my outlway training around 3pm. Then post-workout is when all the fun begins. Have about 30-40g carbs immediately post-workout (2 large handfuls of raisins is what I do) plus 30-50g of whey protein isolate/hydrolysate. Then shoot for 300-400g of carbs from about 5pm-9pm–multiple meals, not just one large meal. I am 5’11, 170# so these number will change depending on your size. Play around with your intake and see how you feel the next day. Make sure you don’t eat anything too dense in fiber right before you go to bed as it will take a while to digest and block your mid-sleep growth hormone release. I suggest 2-3 tbsp of raw honey 30min before bed. Keep your fat intake high and carbs + protein (somewhat) low before your train. I stick to carbs like sweet potatoes, honey and even doughnuts and cookies, on occasion, in my post-workout carb intake.

    • Awesome. Thank you guys. I think I’m gonna give it a try. Probably gonna buy his downloadable book first and study it some more before I really get into it though.

      • I do a modified paleo/bulletproof diet… For the coffee, add the butter to the pot and froth it with a blender stick… It’s nummy! If you don’t blend it, it doesn’t taste very good, in my opinion…

  16. 1. 265 on last set, PR hang clean, missed jerk out front
    2a. 225-225-230(2)
    2b. 190-190-195

    3. Hbbs, tweated butt/back in 2nd set of 5, shut it down.

    Conditioning
    Subbed rows at 200m. due to back/butt
    Between :35 and :39

  17. BBG:
    1.) 215, 215, 215, 225, 225, 225, 235, 240, 245, 250*HangPR~(95% of C&J PR)
    2a.)195, 205, 215x2f ~(this was my 1RM from our last test)
    2b.)185, 185, 195

    Strength:
    1.)Done based off of 305

    Conditioning:
    1.) :37, :40, :38
    2.) :39, :39, :40
    3.) :36, :38, :36

  19. BBG-
    1) 250 heaviest set.

    2a) 180/190-PR/195-PR
    2b) 175

    STR-
    off 365

    COND-
    1) :29/ :27/ :27
    2) :28/ :29/ :30
    3) :28/ :31/ :30

  21. 1) 275 x 7, 295 x 3

    2a) 255, 245,245 – Had to drop as my left side was tweaked.
    2b) 225

    Strength

    Off 395

    Conditioning

    Pretty shitty 200m course.

    35/37/39
    30/38/37
    40/33/33

  22. Bbg-
    275×5 285×2 290×3

    A) 235 across
    B) 235 across- so much pump I can’t even pick my ass

    Hbbs off of 385

    Cond-
    36.3-36.5-37.2
    37.8-38.1-37.9
    37.9-37.2-36.4

    Airdyne work tonight

    3/3/3

  23. 1) 275 – 315 –average 295
    2a) 275
    2b) 225

    Strength – off 475

    Conditioning
    0:30.5 – 0:43.7

    Legs were shot. Pretty brutal.

  24. BBGym:
    1) 185×5, 190, 195×2(f-jerks), 200(f-jerk), 205(PR hang clean)

    2a) 165, 175×2
    2b) 165

    Strength:
    1) Off 300

    Conditioning:
    *20c AirDyne
    36, 39, 42
    47, 47, 48
    40, 47, 37

    M/F/S
    2/4/2

  25. BBG
    245.
    Pp up to 205
    Rows @225
    Squats off 400
    Cond
    Did something else. Yeah rain excuse

  26. BBG:

    1. 200; felt good! Was gettin’ in the hole pretty fast.
    2a. 190, 205, 225; haven’t Pushed Pressed 225, in awhile. So, it turned into a unrack/rack scenario, for 3 reps. Left shoulder was with it, though.
    2b. 235, 240, 250

    Strength:

    330, 355, 375

    Cond:

    Treadmill Speeds –

    9, 9.2, 9.5 – 55s, 53s, 51s
    10, 10.2, 10.5 – 49s, 49s, 48s; didn’t quite understand that shit, but if you say so treadmill.
    11, 11.2, 11.5 – 47s, 47s, 45s; you’re full of shit, treadmill!!

  29. BBG

    1) 10X1 First Pull + Hang Clean + Jerk –
    2×1@95, 2×1@115, 2×1@135, 2×1@145, 2×1@155
    2a) 3X3 Push Press – @ 135, 145, 155
    2b) 3X5 Bent-Over Rows (supinated grip) – @ 135

    Strength

    1) HBBS: based on 245

    Conditioning

    1) 3X200m Run – rest 1:1 60s, 42s, 47s

    2) 3X200m Run – rest 1:1.5 47s, 47s, 46s

    3) 3X200m Run – rest 1:2 46s, 50s, 47s

  30. BBG- 185×3 205×3 225×2 245×1 suck ass day on jerks
    2a- 185, 205, 225 no misses
    b- 185, 225, 235
    HBBS- based off of 420 done
    Conditioning- none over 26sec…. fastest .22

  31. 1) 170-170-170-170-170-175-175-175-180-180
    2a) 155 – 160 (1)- 155 plus a bunch of clips (1)
    2B) 145

    Skipped those squats

    Conditioning:
    Odds were run down-ish hill with tail wind
    Evens were up hill with head wind
    31-38-37-41-37-43-37-36-34

  32. Weightlifting
    1)DNC
    2a) 185x3x3
    2b) 155x3x5

    HBBS – off of 345

    Conditioning
    DNC

    MFS
    8/8/3

  33. BBG
    1) •205,205,205,205,225,225,225,225
    235,235#
    2a) •200 across
    2b) •225 across

    Strength
    1) •Based off of 315#

    Conditioning
    •Ran 1 NYC block avenue (a lot shorter than 200m). Times were between 21-26 seconds.

  34. Long day at work. This is all I time for:
    Squats based of a max of 260
    200m runs: all 9 were pretty much exactly 40 seconds says my faster girlfriend who got to wear the stopwatch because she crossed the line about 6 seconds ahead of me each time.

  35. BBG
    1. 225-235-245-255-265-275-285-295-305-315
    2a. 235-245-250
    2b. 245-245-245

    HBBS
    340-363-388

    Conditioning
    Done- Fastest :27 Slowest :40

  36. 1) Up to 265. First time catching full squat in over a month and they felt pretty good. Wrist feels good.

    2a) Sup rows at 225 for 3×5
    2b) 225-235-245(x2)

    HBBS) 305-320-340

    Cond) Done, first 5 all sub 40sec, hit a wall, basically jogged last 4.

  37. BBG
    1) 70, 80, 85, 87.5, 92.5pb, 97.5f, 97.5f, 97.5f, 97.5f, 80
    2a) 70, 72.5pb, 75 x 2
    2b) 65 x 3

    Squats: 100, 105, 112.5 (based off 140 kg)

    Cond:
    37.0, 42.1, 39.3
    44.1, 43.9, 42.7
    41.2, 43.3, 38.2

  39. BBG
    1) 85, 95, 105, 110, 120, 125, 130, 135, 140, 150PR!!!
    2a)125
    2b) 85, 105, 115

    Squats:
    Supposed to be off 225 but began at 75% instead of 70%,
    so i used 75% 2x 5, 80% 2×3, 85% 3×1

    Cond: (short turtle legs)
    Slowest-58s
    Shortest- 48s

  40. BBG
    1) 107- 110-112-115-117.5-120FClean- 120FJerk- 122.5- 125kg
    2a) 100-105-110kg F last rep – 1RM Push Press was 105kg
    2b) 75-80-85kg

    Strength
    Done off 160kg

    Conditioning
    32-33-34
    33-34-36
    35-36-35

  41. Only had time for this

    BBG
    1) 145 – 150 – 150 – 150 – 155 – 155 – 160 – 165 (f. on jerk) – 165 – 170 (f. on jerk)
    2a) 110 – 125 – 125
    2b) 145 – 145 – 150

    + group WOD

  42. BBG:
    Did work on Power Cleans and Cleans, Snatch Balance, Push Press, and Bent Over Rows.

    Strength:
    HBBS- 170-175-185
    (yes, I put the wrong weight on for the first set, and I hated myself. lol)
    (I also can’t tell if I hate these more, or 5-second pause front squats)

    Conditioning:
    29-32-34
    31-32-31
    30-31-27

  43. BBG:
    Power clean/clean/snatch balance/push press percentage work.

    Strength:
    330/355/380
    God awful.

    Conditioning:
    After seeing the average times, I’m pretty sure I measured our course out wrong. That, or we have some of the fastest Outlaws in the world over here in Afghanistan.

    Splits were:
    1) :22/:24/:27
    2) :24/:26/:26
    3) :26/:26/:25

  44. 29/m/5’11″/190
    BBG
    1) 135-135-135-155-185-205-225(f)-225-245(f)-245-255(f)
    2a) 185-205-225(f)
    2b) 170

    Strength
    255-275-290(didn’t wuss out on holding the bar)

    Conditioning
    from yesterday
    45Burpees
    3rds + 12 DU

  45. BBG
    1) 165×6, 175×4
    2a) 135, 145, 150(f)
    2b) 135

    Strength
    1) based off 255

    Cond
    40, 44, 42s
    41, 42, 41s
    41, 40, 40s

  47. BBG
    1)185×3,205,225,235,245,255(recieved ugly but reset and stood up easy),235,235 both perfect

    2a) 3X3 Push Press – DNF, shoulders sore from weekend and yest heavy snatch PP
    2b) 3X5 Bent-Over Rows (supinated grip) – very strict @ 155,165,175

    Strength
    1) HBBS
    Done off 365, dam these felt light. Then I realized I’m a fkn idiot and didn’t read close enough and racked… duuuuuh

    Conditioning:
    Made up yesterday’s
    55, 3 rounds plus a couple DU’s

  48. BBG
    1) 185/215/225×4/235×2/240/245
    2a) 185 – (wrist injury)
    2b) 165×2/175

    Strength
    Off 350 -245/265/280

    Row
    36, 37, 38
    38, 39, 38
    38, 37, 37

  49. bbg) 125/135/145/155/165/175/185f/185f/185f/165

    2a 155 160f2 160 f1
    2b 145 across

    strength off of 195 misread and racked between sets.

  50. 175×2-185×2-195-205×2-215×2

    failed last jerk, all push jerks

    a) 165-175-185 that’s a 3RM PR
    b) 140 across

    HBBS off 260

    did wednesday’s bond posted there

  51. Clean work:
    Worked up to 265#
    2a 155/185/205
    2b 225*3

    HBBS:

    BASED OFF OF 315

    Biked for the conditioning @ 20 min for 1:15 intervals

  52. BBG:
    1. Worked up for 145# felt like hell bc I ran before. (Stupid)
    2a. 120#
    2b. 135#

    Strength:
    1. Off 200

    Cond:
    1. 40, 39, 45
    2. 38, 41, 40
    3. 39, 37, 37

  53. BBG: 135, 135, 140, 145, 150, 155, 160 (miss).

    2a) 125, 130, 135! 1rm 145 pr
    2b)115

    Strength based off of 235 (all completed)

    Conditioning
    1. 44,43.2,42.8,45.8, 44.8,45.8,43.5,46.8, 43.5

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