>The majority of videos run on this site feature Games athletes or human King-Kongs hurling metric shit-tons of weight overhead. I would love to feature more videos from non-Gamers, who are of less than King-Kong size, and have shown vast improvement in a short period of time. There would only be a few requirements: I’d need to have seen their progress in person for a little over a year – they’d have to write a clever blog about their experience – ideally they’d be a coach at my gym – finally, no matter what, their name would have to be Adam.
Adam Garcia – 200# Snatch (115# improvement in 12 months):
>This video does not feature one of our athletes. It does however feature the guy I think is the toughest lifter in America, James Tatum (he’s a 77kg), doing one of the toughest complexes I’ve ever seen. Coach Pendlay mentions it in the video, but this was done with Tatum’s meet PR. Pure Clint Eastwood.
James Tatum – 160kg (352#) Clean/FS/Jerk Complex:
1) 7×2 Vertical Snatch from blocks (at hip) – heaviest possible, rest 60-90 sec. DEMO VIDEO
2) 7×2 Vertical Clean from blocks (at hip) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO
*Notes: Two Vertical Cleans should be performed, then one Push Jerk after the second Clean.
3 rounds of:
20 KB Front Squats 24/16kg
5 Bar Muscle-Ups
20 KB Snatches (partition in any way) 24/16kg
Run 1 mile
3 rounds of:
15 KB Front Squats 24/16kg
3 Bar Muscle-Ups
15 KB Snatches (partition in any way) 24/16kg
I love this morning posting!
Seems kinda obvious but im Guessing the KB snatch is 24/16kg also?
Fixed it. Apparently my proof reading sucks in the morning.
More coffee less sports center… Lindsay Czarniak is distracting 🙂 lol
Few things inspire me more than watching smaller and lighter lifters throw around my p.r. weights.
Just some clarification on the conditioning. Are the Front squats meant to be single KB (goblet squatish) or Double KB? And snatches are per arm or total? thx..
1 KB, and total KB Snatches. You choose how to apportion them.
Guess it is with 2 kb and not goblet squat?
Just one Christopher. I didn’t know if everyone would recognize a Goblet Squat.
Nice, alot easier Then..
This is why the new posting time rocks, we in Europe Can stuff out While you are awake
Ha! And I can answer questions while I’m not busy. It’s a win/win.
see what happens when you answer a couple questions…fucking shit storm of dumb questions haha
fml I finally do something to make the blog and I’m too hungover to celebrate.
is the 1 mile run a floating divider between the RFT or is it part of the first set? Meaning do we run 1 mile or 3 tomorrow?
Since there is a space between the 3 movements and the 1 mile run….. it means run a mile at the end of each round. He just spaced it out to emphasise the mile
Only one mile boys. Anytime you see “for time” followed by multiple rounds, a divider, then more rounds, it’s simply in order.
I was just seeing who would be posting times with 3 miles in it.. thats why I threw the “space” comment out there caues if they arent grouped together then it is broken into a different segment.
Kb snatches touch the ground each rep or swinging?
I dont have blocks, how should i sub it?
use plyo boxes, or bumpers, or just do it from the hang
will do it from the hang, no plyos, not enough bumpers to elevate bb to hip
Im new to the Outlaw way, started last week, I was wondering when you guys post Snatch, Clean and such do you always mean squat snatch/clean (yes its a noob question) or is it a option? or do we only perform power snatch/clean when posted?
Yessir. All BB movements will be noted with a distinction if they are Power, Hang, etc. However, they will never be noted “Squat”. The squat is implied.
can you go back to the old website template rudy this shit is wack! and dont make fun of the use of the word it just simpily isnt user friendly from iphone is fine but a PC is just horrible
Ariel, I’ve gotta disagree. We needed the extra column (on the right) to handle the amount of widgets we’ve accumulated. And… I know everyone hates the white, but if you’re on a slow connection it loads significantly faster.
This is just a measure to make the site easier to navigate until the new one is done. Yes, the new one will be done sometime (hopefully soon).
honestly don’t know why people don’t like the new look, I think it’s better.
1) 65/75/3×85/90/95(1F) lbs
2) 2×100/110/115/125/135/140 (1F) lbs
First day back in 6 weeks post-op
Bbg – went lighter than i hould have
1. 85, 85, 90, 90, 95, 100, 100 (one fail at 100)
2. 115, 115, 120, 120, 120, 125, 125
Bar muscle ups with a band
He that hath a beard is more than a youth, and he that hath no beard is less than a man.
(I’m about to show my stupidity…)
Is that really Shakespeare?
Yes, from “Much Ado About Nothing”
Amazing. You might have just given me something for a new shirt. Thanks.
You gonna hook me up w/ one???
2) 205, 225×6
1) 115, 115, 120, 125, 130, 135, best lifting I’ve ever done, so…
PR attempts: 165f, 165f, 165! 20# PR
2) 165, 165, went for it
215# C/J, 10# PR
felt awesome, left the gym. boom!
*No Jerk Boxes or enough weights to stack, so went Vertical High Hang
1. VHH Snatch – 185-205-215 (failed 2nd rep)-225-235-245-255FF
I then was angry at myself and at the bar and proceeded to stack 260 on which is 5# over my full snatch PR… missed this for 3 sets FF-FF-FF and then decided to go for one more, because everyone knows that you have to PR everyday. and I hit 260# for a PR out of the VHH.
2. VHH Clean x2 + 1 PJ – (225-245-260-275-290CCFJ x 3) I need some serious help in the jerk before my snatch overtakes my C&J.
3. Conditioning to be posted after completion.
260# VHH Snatch @ 185# BW
1) 135 across
2) 175 across
kept it light
Cond 19:00 Outlaw Crossfit version because BMUs fuck my world up
2)225,235,245,255,260,265 f on jerk, 260
22:02 ring muscleups
Shout out to UrbanWarCrossfit in Scottsdale AZ and owner Rob Pyfer for letting me Outlaw during their open gym last weekend. Got a Snatch PR because of it. Thanks.
1.) 155, 165, 175, 180ff, 175, 175, 180
2.) 190, 200, 205, 215, 220, 225f, 225
27:39* (subbed 2000m row for run)
Snatch- 155 165×4 170 175
CnJ- 195×2 200 205 210 215 220
Bbg – From blocks @ above knees Not Vertical
Cnd – Ring Muscle ups
1) 125, 135×3, 140, 145, 150(1)
2) 165, 175×3, 185×2, 200(f-jerk)
-back still very sketchy
-goblet squats felt good (in a bad way), hope to see them in more cond.
165 for 5 sets. Then 175 for a few.
Being Cold and bar muscle ups is not a good mix
Subbed 2k row, weather is shit
Training group wanted to keep it short today. Guess they’re feeling a little beat up.
Mile was 8:10
My weakness is off the floor so I decided to start there rather than the boxes or hang. I ended up working up heavy and nearly PR’d on the snatch
Snatch – 265, 3 misses at 285
C&J – 295
21:35 Rx’d. Tired.
Turn up the volume.
Went from the floor today.
Snatch – missed 285 3 times.
C & J – 295
Clean and jerk:
185/185/185/205/205/225 missed 1st rep/225 missed 2nd rep
Snatch from high hang
C & J from high hang
3 bar muscle ups instead of 5 and then 2 instead of 3 (got them for the first time about 2 weeks ago so not too upset about the scaling)
No cond today.
1.80 90 90 95 100 102 mid thigh
1) 155×6, 165
2) 225 across
* I did my bar muscle ups on the rogue infinity rig with a double bar. I was sure to come over the bar high enough not to slam my face into the second bar. Worked out way better than I thought.
Did 2 position cleans: 2x@75%; 2x@80%
Can’t wait to tackle 13.3 tomorrow.
1. 135, 155, 165, 170, 175, 180, 185
2. 135, 185, 205, 210, 215, 220 (f2nd Cl), 220
Subbed one CTB pullup and one ring dip per MU