One of the most surprising results from last week’s competitions came from what is possibly the best women’s region in the world, Southern California. Everyone knows the vaunted “Valley Girls” of SoCal (or if you don’t – Lindsey Valenzuela, Rebecca Voigt, and Kristan Clever), and on top of them Val Voboril only (sarcasm) adds a 3rd and 5th place Games finish to the list. In 2012 alone ALL FOUR of them finished in the top ten at the Games, and I would argue they are the most consistently dominant group of athletes, from the same region, in the history of the sport. I knew we were sending three extremely competent athletes to do battle for the SoCal spots, but I didn’t expect much success considering who they were up against.
Danielle Hale and Carlie Stone were both competitors in the Outlaw Open, and have been following the site for the last year. Jamie Hagiya was introduced to the site by her coach a few months before the Open, and was at our Regionals prep camp the week before the event. The SoCal Outlaw girls didn’t take any spots at the Games last weekend, but they damn sure tried. All three of them finished within the top eight, with Jamie and Danielle—who went back and forth all weekend—taking 5th and 6th respectively, and Carlie just behind in 8th.
Jamie was the most consistent throughout the weekend, with only one finish coming lower than 7th (12th on the OHS). When I spoke to her on Saturday morning she said, “I can’t believe this is happening, I didn’t think I’d be this close.” After our conversation she went 5th, 6th and 4th on the next three workouts, to take over control of the 5th overall position. She stuck to the slow and steady game plan, and from what I’ve been told, when she overtook Voboril in the last five feet of the walking lunges on WOD #6, it was one of the most dramatic moments of the weekend.
Danielle started her ascent up the leaderboard with a win on WOD #3 (30 Burpee Muscle-Ups), and a 4th place finish on the brutal 100s workout. The 100s WOD was actually the trios best overall finish as a group, with 4th, 5th and 7th place finishes. Carlie was nothing but consistent, with five top ten finishes. She showed her endurance by making the final WOD the only one she beat both Jamie and Danielle on, and making it her best overall finish (6th) of the weekend.
Danielle and Carlie finished 10th and 12th in the region last year, while Jamie was busy trying to play in the WNBA. I can’t wait to see what these three do next year.
WOD 130522:
BBG
1) 5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.
2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X3 Front Squats @ 80% – rest 60 sec.
*Notes: Straps should be used for 3-Stop Clean Pulls.
Conditioning
For time:
3 rounds of-
Run 200m
3 Rope Climbs 15′
-then-
100′ Walking Lunges 185/115#
-then-
3 rounds of-
Run 200m
3 Rope Climbs 15′
*Notes: This is one continuous piece with no break between the elements.
Strength/Midline
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
Group #2 Work – 130522:
Rest day.
Extra 130522:
GROUP #3 Conditioning
3 rounds for time of:
30 HSPU (regionals standard)
20 TTB
10 Push Jerks 185/110# (use an axle if you have one)
GROUP #4 Conditioning
21-15-9 of:
Deadlifts 315/205#
Box Jumps 30/24″
For time.
“The 100s WOD was actually the trios best overall finish as a group, with 4th, 5th and 7th place finishes.” <– but Outlaws can only do sub-12 minute WODs…
Walking lunges with the bar on the back or front rack? Thanks
I would assume front rack since its regional prep
no more pulling, mercy, mercy.
How does a newb know what group he belongs in?
group number equals week of regionals. week 1,2,3….
So does it matter which I do If I didn’t compete?
If you’re not a competitor just do the regular programming and ignore the extra work by group #. Unless you’re feeling like a mega-beast and you feel like doing the extra work. In which case, pick what you like and give me an autographed t-shirt with your likeness.
1) 245-275 failed second clean at 280.
2a) 315
2b) 255. Felt a little slow but ok.
Cond:
Did 5 rounds and called it. No time.
2/2/2
Pretty new to the programming and am taking a few days off after regionals to let my hands and body heal. Does it matter where I jump back into the programming again?
Nope, did they let you keep the sign with your name on it the one that was on the rig. I’m going to regionals and think that would be bad ass if they did.
+1
I want to bring that sign home next week.
Yes you keep 2 name signs 🙂 Just make sure you grab it after event 7
You made my day 🙂
Thank you kindly
BBG
1) 80 – 90 kg
Felt good on the hang cleans so went 102.5 for a new 1RM PB
2a) 120 across
2b) 96 kg (Based off 120kg)
No conditioning
Strength
1a) Done @ BW
1b) 70 kg
1) 225-255-255-275-295 (fail second clean and jerk)
2a) skipped
2b) 5 x 3 off of 330 (265). Felt very fast and light
Gym Conditioning:
Hero WOD “Adam Brown” – 31:30
Midline this evening.
Need some clarification on regional wod 2
.. After your starting weight can you jump only 10 lbs at a time or can you go from ex.. 225 to 245?
Thanks
Individuals can only go up 10 at a time.
I believe im misreading it but is it 2 hi hang cleans + 1 jerk is a set or is 1 clean + 1 Jerk x 2 a set? Thanks in advance
You perform 2 Hi-Hang Cleans and then 1 Jerk (after the second clean)
Dude, it is embarrassing posting compared to some of you guys.I don’t have the ability to do the WoD at my camp, so I did the HSPU, TTB one.
BBG
1)135#,155#,165#,175#,175#
2a)225#
2b)185#,205#,210#,215#,220#
Conditioning
25:00
Midline
1a)95# had to do good mornings.
1b)25#
We all start somewhere, just have to have the will to better yourself
+1
That +1 is from a guy who put something like 125# on his Snatch in a year. No biggie.
Bbg –
1) 255, jerk was just beyond horrible today.
2a) 355
2b) 275
Cnd –
14:16
Used 185lb axle…it hurt, so bad, 3 drops, mentally trash on that part today
Midline –
1) 10lbs
2) 230
Extra g#4 tonight
4:22
BBG:
1. 145#
2a. 175#
2b. Off 175#
Cond:
18:00 Rx
Midline:
1a. No weight
1b. 230#
Bbg-
Up to 275 no misses
Pulls 335
Fs 275 off of 1.25 1rm fs
Condo-
15:20
Used 180 on stubby axle
Fuck me
Midline-
Body weight
220
#3 this pm
2/3/4
Group 3 extra
12:10 w 185 stubby axle
Hspu bleh
2/3/5
wanted to play around today, did 4RFT of
400m run/15 PP 135# axle/12 DB Snatches 70#/9 Strict PUs
with 100′ of walking lunges in between round 2 and 3.
28:40, a little more than I bargained for. Ah well
BBG:
1.) 195, 205, 220, 235, 250 missed jerk
2a.) 275, 275, 290, 290, 290
2b) (Smolov FS Week 6 Rest)
Conditioning:
21:32
Midline:
1a.)20, 20, 20
1b.)80, 80, 80 – jerk box reverse hyper
2 HHC+ jerk- 185, 195, 205, 215, 225
3 stop pulls- 295×2, 285, 275×2
FS- 225
METCON-
Part 1- 6:25
P2- 6:25-11:22 (rested for at least 1 minute before starting lol)
P3- 11:22-17:08
Midline later
Rev GHD- 10# behind neck
Rev Hyper- no reverse hyper so hung off GHD and did then unweighted, unbanded
1) 265-275-285-295-305-315×1
2a) 385
2b) 325
Conditioning – 15:00
Runs were the hardest part lol. So glad 100′ is as far as I have to run at Regionals haha.
Group 3 Conditioning tonight.
Hey! Is there anyway you can tell us the exact process of the “Snatch” warm up?
We follow outlaw religiously but cannot find out what the warm up is?
Please let me know!
Thanks,
Kev Lamvovec
BBG:
1) 102.5Kg
2a) 150Kg
2b) 115Kg – Man these felt easy after all the 1 1/4 malarky.
Cond:
Lunges + 1 round and 200m in 20:00
Reg 3 Prep:
2 rounds/5 HSPU in 15:00
MFS:
474
BBG
1. 125
2a. 175
2b. 175
Conditioning: so, that was the first time I ever fell off a rope…EVER. And it was over 15′ high. I mean, I fell, complete muscle failure, and I fell hard. Called it after 5 rounds. A little terrified.
Conditioning group 3: eff, but I can now string 10 HSPU easily together.
BBG:
1.) 155#, 175, 185, 195, 205
2a.) Completed @ 255
2b.) Completed @ 265# off of 330#
Conditioning:
16:40 Subbed 3 Muscleups didnt have access to rope
Strength/Midline:
Subbed Good Mornings @ 95, 105, 115#
MFS: 5-7-5
Low on time.
Hang Power C&J: 5x1x175
Conditioning: 4 rounds
-425 Meter Block Run (with hills)
-50′ Walking Lunge; 100#
-8 Rope Pull-ups
-8 HSPU
21:01
BBG:
1) 195, 205, 215, 220, 225
2a) 285
2b) Off 275
Conditioning:
19:07
-Lunges were spicy…20# over bodyweight.
Strength/Midline:
1b) GM’s: 155, 150×2
M/F/S
2/5/3
Hbbs in am then fs 5×3 @ 245
Wod1 runs,rc.. 13:47, one drop, ouch especially the run right after.
Wod extra #3 10:22 with regular 185bar
BBG
1) 275 weak, felt off body needs this rest day coming up.
2a) 315,315,345,365,365
2b) 295, vertical back is improving, and making it eaisier.
Conditioning
14:46
Running in Oly shoes is weird.
Rope climbs felt improved.
Lunges, 50 feet unbroken, then broke three times on the second 50′.
Strength/Midline
1a) 15
1b) 175
GROUP #4 Conditioning
6:08
Only 45 mins rest! Felt like shit!
BBG
1) 185 – 235#
2a) skipped
2b) 275#
Conditioning – 12:56 185# walking lunges were surprisingly the easy part. need to run more in the off season
Skipped a few things today bc Wednesday is a gymnastic specific day at the gym for competitors. 1 hour to work those weaknesses with a great coach (front levers, skin the cats, lots of mid-line work etc….)
First week starting this program and I love it, although its killing me already. I’m very very tired and my shoulders and hands are just torn up right now
BBG
1) 185 – 205# My overhead positioning needs serious work
2a) 275#
2b) 245
Conditioning
Made it through the lunges (had to scale to 155#; I’ve never done that heavy of lunges before) and 1 round of running/rope climbs. Stopped at 20min because I was just gassed. It could have been because it was hot, it could also have been the BACON MILKSHAKE I had at lunch… I’m not sure.
MIdline:
A)Sub good mornings: 135
B)BW
m/34/5’8″/170lb
BBG
1) 185-205-215-225-235 w/straps
2a) 255-275-295-305-315
2b) 225-225-225-225-225-
Cond: no rope, did 3 strict C2B per rope climb. Used normal bar for 185# walk lunges
15:48 total
Lunges were brutal
Midline:
1a) 15-20-20
1b) 20-20-20
Hey man, just some unrequested advice- don’t use straps on cleans, just snatches and pulls. The way you are locked onto the bar makes it really hard to dump if you catch it badly, there’s a video here that I’d watch
http://youtu.be/Bj-gyl-e4y0
1) 225-245-255(1)-255(1)-245
2A) 315 3X3
2B) 245 3X2 (SQ CLEAN + FS)
COND – 19:01 (4 RC ON 12 FT ROPE)
Bbg –
1) 215,220,225,235,245
2a) 315 Clean high pull
2b) 275
Cnd –
15:53
Did 10 C2B instead of rope climbs
Something popped in my hip on the lunges, so kinda slowed me down.
Midline –
Did not do hip was bothering me.