The Outlaw Way

In Omnia Paratus

130320

Posted on March 19, 2013 by rudy.nielsen

>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.

Only if…

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:

WOD 130320:

BB Gymnastics

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.

Conditioning

For time-

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

62 thoughts on “130320”

BD on March 19, 2013 at 12:36 pm said:

I love this morning posting!
Seems kinda obvious but im Guessing the KB snatch is 24/16kg also?
- outlawcoach on March 19, 2013 at 12:39 pm said:
  
  Fixed it. Apparently my proof reading sucks in the morning.
  - BD on March 19, 2013 at 12:50 pm said:
    
    More coffee less sports center… Lindsay Czarniak is distracting 🙂 lol
Zachary Moe Brodis on March 19, 2013 at 12:36 pm said:

Few things inspire me more than watching smaller and lighter lifters throw around my p.r. weights.
- Ox Blood on March 19, 2013 at 1:50 pm said:
  
  +1
Nezir Teke (@nezro) on March 19, 2013 at 2:37 pm said:

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..
- outlawcoach on March 19, 2013 at 2:43 pm said:
  
  1 KB, and total KB Snatches. You choose how to apportion them.
Christoffer Gammelgaard on March 19, 2013 at 2:41 pm said:

Guess it is with 2 kb and not goblet squat?
outlawcoach on March 19, 2013 at 2:42 pm said:

Just one Christopher. I didn’t know if everyone would recognize a Goblet Squat.
Christoffer Gammelgaard on March 19, 2013 at 3:01 pm said:

Nice, alot easier Then..
This is why the new posting time rocks, we in Europe Can stuff out While you are awake
- outlawcoach on March 19, 2013 at 3:02 pm said:
  
  Ha! And I can answer questions while I’m not busy. It’s a win/win.
  - CPD19 on March 19, 2013 at 4:34 pm said:
    
    see what happens when you answer a couple questions…fucking shit storm of dumb questions haha
garciaamg on March 19, 2013 at 4:11 pm said:

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?
- Kyle Millinger on March 19, 2013 at 8:13 pm said:
  
  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
  - outlawcoach on March 19, 2013 at 8:15 pm said:
    
    Only one mile boys. Anytime you see “for time” followed by multiple rounds, a divider, then more rounds, it’s simply in order.
    - Kyle Millinger on March 19, 2013 at 9:11 pm said:
      
      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.
travis jarmin on March 19, 2013 at 4:13 pm said:

Kb snatches touch the ground each rep or swinging?
- garciaamg on March 19, 2013 at 7:50 pm said:
  
  swings
13eto100k on March 19, 2013 at 4:14 pm said:

I dont have blocks, how should i sub it?
- Peter on March 19, 2013 at 6:22 pm said:
  
  use plyo boxes, or bumpers, or just do it from the hang
  - 13eto100k on March 19, 2013 at 6:47 pm said:
    
    will do it from the hang, no plyos, not enough bumpers to elevate bb to hip
SJ on March 20, 2013 at 2:14 am said:

BBG
1) 75-771F-771F-77-80-82-85kg
2) 90-95-97-100-102-105-110kg

Conditioning
21:42
Roar on March 20, 2013 at 8:10 am said:

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?
- outlawcoach on March 20, 2013 at 12:18 pm said:
  
  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.
ariel on March 20, 2013 at 9:59 am said:

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
- outlawcoach on March 20, 2013 at 12:14 pm said:
  
  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).
  - Arod on March 20, 2013 at 10:12 pm said:
    
    Cool thanks
- CPD19 on March 20, 2013 at 7:51 pm said:
  
  honestly don’t know why people don’t like the new look, I think it’s better.
allea8 on March 20, 2013 at 10:58 am said:

1) 65/75/3×85/90/95(1F) lbs
2) 2×100/110/115/125/135/140 (1F) lbs

conditioning: 20:49min.
Joel Charles on March 20, 2013 at 10:59 am said:

BBG:
1) 145#
2) 185#

Conditioning:
29:05 Rx

1/1/1
First day back in 6 weeks post-op
Gerald Sasser on March 20, 2013 at 11:01 am said:

Bbg – went lighter than i hould have

1) 185
2) 245

Cnd –

19:00
Cassandra Poff on March 20, 2013 at 11:23 am said:

BBG:
1. 85, 85, 90, 90, 95, 100, 100 (one fail at 100)
2. 115, 115, 120, 120, 120, 125, 125

Cond:
28:31
Bar muscle ups with a band
Ryan Ard on March 20, 2013 at 12:10 pm said:

He that hath a beard is more than a youth, and he that hath no beard is less than a man.
-Shakespeare, William
- outlawcoach on March 20, 2013 at 12:11 pm said:
  
  (I’m about to show my stupidity…)
  
  Is that really Shakespeare?
  - Ryan Ard on March 20, 2013 at 12:14 pm said:
    
    Yes, from “Much Ado About Nothing”
    - outlawcoach on March 20, 2013 at 12:15 pm said:
      
      Amazing. You might have just given me something for a new shirt. Thanks.
Ryan Ard on March 20, 2013 at 12:25 pm said:

You gonna hook me up w/ one???
Zechariah Townsend on March 20, 2013 at 12:50 pm said:

BBG
1) 205
2) 205, 225×6

COND
21:27
bklive on March 20, 2013 at 1:11 pm said:

BBG
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!
DJ on March 20, 2013 at 1:52 pm said:

*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
- DJ on March 20, 2013 at 3:33 pm said:
  
  23:36rx
AdamnGdamn on March 20, 2013 at 2:08 pm said:

1) 135 across
2) 175 across

kept it light

Cond 19:00 Outlaw Crossfit version because BMUs fuck my world up
kyle millinger on March 20, 2013 at 2:44 pm said:

Cond-
20:58 rx’d
crabcakesncrossfit on March 20, 2013 at 3:10 pm said:

bbg
1)175,185,190×2,195,200,205
2)225,235,245,255,260,265 f on jerk, 260
cond
22:02 ring muscleups
ifly0404 on March 20, 2013 at 4:10 pm said:

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.

BBG:
1.) 155, 165, 175, 180ff, 175, 175, 180
2.) 190, 200, 205, 215, 220, 225f, 225

Conditioning:
27:39* (subbed 2000m row for run)
nbastia2 on March 20, 2013 at 5:36 pm said:

Snatch- 155 165×4 170 175
CnJ- 195×2 200 205 210 215 220
James on March 20, 2013 at 5:59 pm said:

Bbg – From blocks @ above knees Not Vertical

1) 200-220
2) 225

Cnd – Ring Muscle ups

21:21
CPD19 on March 20, 2013 at 6:07 pm said:

BBGym:
1) 125, 135×3, 140, 145, 150(1)
2) 165, 175×3, 185×2, 200(f-jerk)
-back still very sketchy

Conditioning:
*ring muscle-ups
22:30
-goblet squats felt good (in a bad way), hope to see them in more cond.

M/F/S
2/4/8(back)
Steve Bidwell on March 20, 2013 at 6:33 pm said:

BBG
165 for 5 sets. Then 175 for a few.
205-235
Cond.
20:18
Being Cold and bar muscle ups is not a good mix
Will on March 20, 2013 at 6:58 pm said:

Bbg-
A205
B245

Cond-
20:35
Subbed 2k row, weather is shit

2/5/5
Ikantola on March 20, 2013 at 7:08 pm said:

Snatch 85-105-105-115-115-115-115
Cleans 115-115-135
Training group wanted to keep it short today. Guess they’re feeling a little beat up.

Conditioning 21:53
Mile was 8:10
James McCoy (Paradiso CrossFite) on March 20, 2013 at 7:13 pm said:

BBG

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

Conditioning

21:35 Rx’d. Tired.
- James McCoy (Paradiso CrossFit) on March 20, 2013 at 7:47 pm said:
  
  Turn up the volume.
James McCoy (Paradiso CrossFit) on March 20, 2013 at 7:48 pm said:

Went from the floor today.

BBG
Snatch – missed 285 3 times.
C & J – 295

Conditioning

21:35 Rx’d.
jesse on March 20, 2013 at 7:54 pm said:

Snatch:

95/115/135*5

Clean and jerk:

185/185/185/205/205/225 missed 1st rep/225 missed 2nd rep

Conditioning
27:03
JFlannel on March 20, 2013 at 8:57 pm said:

BBG
Snatch from high hang
95/105/110/110/115/117/120

C & J from high hang
137/140/145/145/150/155/160

Conditioning
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)
24:00 even
AD on March 20, 2013 at 11:18 pm said:

bbg:
1) 115
2) 145

skipped conditioning
Devon on March 21, 2013 at 10:02 am said:

BBG
1: 185
2: 225

No cond today.
Dusty on March 21, 2013 at 10:40 am said:

BBG
1.80 90 90 95 100 102 mid thigh
2. 110×7
conditioning 19:17rx
Aaron Z. (CrossFit BANG) on March 21, 2013 at 11:01 am said:

BBG
1) 155×6, 165
2) 225 across

CND
19:18
* 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.
Cameron Currie on March 22, 2013 at 5:28 am said:

Conditioning: 21:38

Did 2 position cleans: 2x@75%; 2x@80%

Can’t wait to tackle 13.3 tomorrow.
Pat on March 22, 2013 at 1:35 pm said:

BBG
1. 135, 155, 165, 170, 175, 180, 185
2. 135, 185, 205, 210, 215, 220 (f2nd Cl), 220
Cond
25:25
Subbed one CTB pullup and one ring dip per MU

Comments are closed.

WOD 130320:

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62 thoughts on “130320”