>Click here for Team Akinwale gear.

>For those of you who will be at Regionals this weekend, we will have coaches at every American Regional. Regions where we have more athletes will have two—Daniel Tyminski and Paul Castaneda will be in the North West, me and Michael Winchester will be in the North Central—and Spencer Arnold will be all by himself in South West (yes, we’ve assigned coaches according to beard level). Come say hi to any of us, or make fun of Dan’s capris (and Spencer’s “beard”). We’re there to be support for our Team Outlaw athletes, but would love to help anyone we don’t know yet, who has been following along with the site. Everyone at “outlaw industries” is pretty excited to get this weekend started.

WOD 130531:


1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 25% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X2 Bench Press – heavier than last week, rest exactly 90 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.


15 minutes alternating 2-3 Strict Muscle-Ups and Max Free-Standing Handstand Holds (non-walking).

*Notes: If you do not have Strict MU, spend the time practicing a banded version, but make them as slow and controlled as possible. If you cannot hold a handstand, spend the time practicing position with nose and toes against a wall.

Conditioning (2 parts)

Part 1-

10 minute AMRAP of:

5 Heaving Snatch Balances @ 80%
10 Pullups
15 Wall Balls 20/14#

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:3, 1:2, 1:1, all efforts should be at 100%


53 thoughts on “130531

  1. Coach,

    A list of Outlaws competing in each region would be great…just saying

  2. This is probably a stupid question, but are Heaving Snatch Balances done off a rack for the conditioning?

  3. Need a good gym in Salt Lake City. Anyone know a gym that will be open during Regionals that will let me come sling some weight around?

    • We’d love to have you at CrossFit 801. Open all day tomorrow and then only in the morning on Saturday. Not sure if any of those times work for you, but you’re definitely welcome. When do you get in town?

      I’ll shoot you an email as well.

      • Thanks! I get in today in about 2 hours. Would love to get to lift any of the days you are open. Obviously I will be coaching so it will need to be after that. I’ll be looking for your email.

  4. EA, where’s the poster of yourself to stand in front of whilst giving yr interview, a la Glen?!

  5. “Daniel Tyminski and Paul Castaneda will be in the North West”,

    Any way to link up with either of these Coaches at the NW Regional? Will they have an OUTLAW headband on or something?

  6. had to work out today- doing a competition on Sat.
    1) 240 + Blue band
    b) 135 x7

    only did runs, have a competition on Sat

    1:29, 1:20, 1:22, 1:28

  7. What are everyone’s thoughts on grip for MU’s? I don’t think I can do strict MU’s without a false grip but I don’t utilize the false with a kip. The two movements are very different for most so should I be working up to a strict “no false” MU?

  8. I get so confused about rest… is it work:rest or rest:work?

    So, for this on the first one, when I run that 400 in 1 minute, do I rest for 3 min, then 2 min, then 1 min, or 20 sec, then 30 sec, then 60 sec?

  9. Strength
    1a) 107.5 kg + 50 kg bands (Based off 180)
    1b) 70, 75, 80, 85, 87.5, 90, 91×1

    Skills – done

    Conditioning tonight

    • Part 1) 3.15 @ 55kg (Based of 77.5)
      Part 2) 1:26, 1:24, 1:23, 1:32 (Around about 430m)

  10. BBG
    Deadlifts@360# top weight. No hands here, had to use chains
    Bench worked up to 195# then failed@205#. Last time I only hit the 195# once 🙂

    Skill: done. Still ugly but improving.

    Conditioning: had to scale those HSB’s to 115# instead of my Rx 125#. Still barely was able to do them. Just something new I need to work on. Got 2 rounds+5+10


  11. Str –

    1a) 295 + bands
    1b) 285

    Skill – done, total of 24 strict mu’s in 3s

    Cnd –

    1) 5 rnds even @ 220
    2) after this class, ran outta time goofing off lol

  12. Not related to today’s work.

    I seem to remember reading awhile back, that sometime in the near future Outlaw will have an Olympic lifting only program for those of us that are not as interested in CrossFit? Anyone else remember this?

  13. 1a: 225 + bands
    1b: 245

    Skill – done
    Cnd 1 – 4rds + 25reps
    Cnd 2 – tonight

  14. Str –

    1a) 275 + blue band
    1b) 205-210-215-220-225-235-240

    Skill – 20 strict MU’s

    Cnd –

    1) 4 rnds + 10 wallball
    2) doing this sunday

  15. 1a) 7×3- 155 plus green bands would have been 180+blue but no blues… will have to go buy my own
    1b) 7×2-185 last two sets only 1 rep
    Skill-Red banded strict muscle ups sets of 3s
    Cond 1- 3+3 @115 based off 145
    Cond 2- Not yet

  16. Strength

    1) 286 at a deficit w/ 45# plate for 4 rounds, then blue band with no deficit for 3 rounds
    2) 265 x 5, 275 x 2 – elbow bothering me

    Skill – done


    Subbed Full Squat Snatch @ 80% (220) x 3 for the snatch balances. More skill work then anything else but the snatches felt good. Only one miss in 3 rounds.

    3 Rounds – 9:49

    Runs tomorrow. Stretching now.

  17. Strength:
    1) Off 460
    2) 175, 185×2, 195×2, 205(1), 205
    -sets across, only one bar.

    Done/12 strict MU

    P1) *ring pull-ups
    3rnds + 14
    P2) tomorrow


  18. 1a: 195
    1b: worked up to 185. Felt easy but had no spot to go up anymore

    Conditioning: 3 rounds. My 80% was 115 but worked off 95 because I just got back after more than a week off of laziness and depression lol but I’m back and changed, 3rd workout of the week!

  19. 1a) 245+band tension
    1b) 165, 170, 175, 180, 180, 185, 185

    subbed strict c2b and parallel dips for muscle ups

    Part 1: 3 rds

    Part 2: subbed 250′ versaclimber. awful.

  20. 1a.) 220#
    Didn’t have a way to do the banded deadlifts so I loaded the bar with 85% and did them that way. I’ll get the bands rigged for next Friday.
    1b.) 110×5 115×2 I didn’t have a spotter so I couldn’t go higher.

    Skill: done

    Part 1 – 3 rounds even – HSB was UGLY! Something I have to work on.
    Part 2 – no where to run – will do tomorrow

  21. 1) 225+red bands
    2) 205-230 F on 235 2nd

    Cond: 3 rounds @ 200lbs.
    Snatched to get the bar up.


  22. Strength
    1a) No bands. 6x3x335
    1b) DB’s: 6x2x80’s
    Skill DND
    Conditioning (2 parts)
    Part 1-Shoulders not having Heaving Snatch Balance after Bench Press. Subbed 3 rounds of 500 Meter Row, 15 Burpees, 8 TTB: 11:07
    Part 2- DND. No time.

  23. Strength
    1) 165 + Black Bands
    2) 115, 120, 125,130,135×3

    Strict MU with skinny red band…
    not too many hand stands, those are my best skill, so I focused on MU.
    I did a couple kipping MUs too… getting a little more consistent with those.

    Conditioning – 3 rounds + 20 reps @ 113. Hard time getting back on the bar for those snatch balances. I dropped my second rep down my back. I was a little cautious on these.

    part 2 – tomorrow

  24. Strength:
    1a)Clean DL ~ 245 + bands
    1b) 185, 195, 205, 215, 225, 235x1f, 230x1f

    Strict MU ~ accomplished 1 at a time
    HS ~ getting better

    2 + 3 Heaving Snatch Balance @ 195

    Run ~ out of time ~ watching regionals > runs

  25. Dl at 165 plus blue bands
    Bench up to 135 again this week. But can’t get it for a second set.
    Handstand holds and did some walks just because I just learned last week. Getting better. Still don’t have a muscle up on rings. Consistently get left arm over. So frustrating.
    3+13 wb
    Not sure why I rested on wb. Everything else was ub except final set of wb.
    No time for 400s

  26. 1a) no bands 385
    1b)worked up to 4 sets 275

    Skills) done

    Part 1) 4 rnds
    Part 2) 1:15, 1:25, 1:24, 1;28

  27. Strength
    1a) 285 + 120
    1b) 185, 185, 195, 195, 195, 205, 205 (1+1)

    Cal Dev

    Pt 1 – lol
    Pt 2 – 1:17, 1:23, 1:25, 1:26

  28. Str –

    1a) 300 + green and blue bands
    1b) 260 – 270 – 280 – 285 – 290 – 295 – 300

    Skill – done
    21 none false grip mu’s in 3s
    3-5 hand stand holds

    Cnd –

    1) 3 rnds @ 185 finished @ 8:58. Did not feel comfortable with snatch balance at all. was supposed to do 205
    2) 1:14 – 1:13 – 1:15 – 1:18…absolutely smoked all done in the same session.

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