>Just a couple things on gear…
First, the link to all the Team Outlaw gear is up and ready for orders. Yes, Aussies, we will ship to you, and yes – it is Ned Kelly, the “Iron Outlaw”.
Click HERE to order Team Outlaw athlete shirts.
Second, in a moment of sheer genius, Syn came up with these as an ode to the land that has provided us with so much joy and pain throughout the history of the program. I will personally be wearing one of these for at least four months straight (don’t worry, I’ll get more than one).
>Swan interview:
>Marco Coppola – 250# Power Snatch:
WOD 130628:
Strength
*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 2/3 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes
Conditioning
12 minute AMRAP of:
100′ Burpee Broad Jump DEMO VIDEO
100′ OH Walking Lunges 45/25# (plate)
When will the “From Russia” shirts be available? Not seeing them yet on the gear site.
+1
If I am doing smolov do you suggest I do the workouts too?
Sent from my iPhone
What does that even mean?
Holy shit
Kidding? Right?
Nailed it
I just got douche chills
I hope this is not a dumb question but, is it 100 reps of burpee broad jumps or 100 inches or feet, cause if it is a 100 reps wouldn’t people just do a very small broad jump to do reps faster not gaining the full benefit of the broad jump?
Sorry if this is a dumb question just want to make sure
100 feet for both movements.
You sure are some kind of special.
So you don’t ask this ever again.. The ‘ after 100 indicates feet.. A ” would indicate inches.. So 50’ equals 50 feet and 50″ equals 50 inches
Ben don’t let these other guys steer you wrong. It’s 100 reps of 100 inch burpee broad jumps. I usually carry a tape measure for these types of workouts so you should go buy a lightweight one. Below is a link for some, I personally recommend buying the $40 one.
http://www.walmart.com/ip/Cooper-Tools-100-Lightweight-Tape-Measure-Reel-100L/15789068
Hahahaha
it is feet! same thing for the lunges.
Thank you!
The comment section of outlaw should be published in a book. Reading them is always entertaining
are the russia men’s tanks supposed to have two different options for the front and a blank back, or is that a mistake and they should be front/back like the others?
“From Russia with Love” will be on the back of all shirts/tanks. That picture is just Syn’s mock-up to show the design.
So now the Russian are cool? I recall you being against banging the bar, Russians bang the bar…. So what now?
Bane, get a new shtick.
On twitter the shirts said “From Russia with Hate”.. What’s this pussy love shit going on now?
+1
that pseudo Russian font is shit.
http://www.dafont.com/theme.php?cat=205&page=2&text=From+Russia+with+Love&psize=s
Gagarin is cool, so are Metro, Russian & Agit Prop,
Make your own shirts. Just leave us out of it.
Oh man, got a really sore lower back and hamstring! Where might that come from?!
Squats) 145kg
Cond) 5+10m rxd.
That’s 310m sorry
Coach you suck
Squats all at 245 (+10 from last week)
‘conditioning’: 650′ even. not cool bro, not cool
M/34/170
M/F/S: 5/6/2
#TheOutlawWayAfghanistan
These comments just keep getting better.
Pain. Proper pain. Damn you Smolov, damn you Rudy. No increases in weights obviously.
Strength
HBBS 8X4
= 137.5Kg
Conditioning
12 min AMRAP =350′
Strength #260
Cond 3.5rds
#TheOutlawWayAfghanistan
270 lbs..
5 rds +150 ft.
During the conditioning I was wondering why this was harder than I thought it’d be… Then I realized the painful squats I did earlier…
S) 310
C) 4rds + 100′
#TheOutlawWayAfghanistan
HBBS 8X4 @ 80% – 275. Got all reps. Dropped to 255 last week so pretty pumped with this. Think improvements in form is helping a lot.
Conditioning
12 minute AMRAP of:
100′ Burpee Broad Jump DEMO VIDEO
100′ OH Walking Lunges 45/25# (plate)
3 rds and change (614 feet). Camp Lejeune is possibly the most humid environment ever and I did this at 7:30 am.
1) 120 kg
2) 275 m /4,5r
Lunges where perfect! Now i feel ready for 10 sets of 3!
1) 365
2) 2.5 rds. I think my broad jump averaged 1 ft after squatting.
M39/188#
Smolov 120kg x 2 sets, not feeling the love. Had to drop to 115kg on sets 3-8
conditioning this afternoon
approximately 4 rounds
1) 305#
2) 2 rounds, 75′ BBJ
Just by the way, got my Everything is Everything tank in yesterday. I’m 6’0″, 210lbs, and the XL fits perfect!
Send a pic. Maybe you’ll make the website.
Post it to the comments on here? Or to their email?
Send it to TimmerB71@gmail.com
1)285
2) 3 rounds
Squats – All at 300lb. +15lb from last week.
Cond: 4.5 Rounds. Holy shit my legs were toast – thought I would be able to get 6 rounds before I started
Looking forward to 10 sets of squats tomorrow after heavy squats, lunges and broad jumps today……ouch
Smolov 8×4@385
Conditioning: 4 rounds + 50ft burpees.
You may want to look up the meaning of the hammer and sickle before you plaster it on a shirt.
Uh… Unity of the upper and lower class through hard work? Please tell me you’re not insinuating we’re communists. Spencer owns at least two pairs of cowboy boots. Although Winchester does drive a hybrid, hmmm…
I’m not insinuating you’re communists, but it is a symbol associated with communism. Your website and programming are phenomenal and have changed the lives of many people. I’ve recommended your programing to all of my crossfit friends. I appreciate what you do.
You’ll be happy to know that the “stars and bars” themed tee is on the backburner. Get it? Bars. Barbells. Nevermind.
Meghan, I thought you’d play the sarcasm game with me. Oh well. Yes, we’re well aware of it, and no, we do not support communism (except Winchester – pinko). It’s an ode to the Soviet era Russian strength coaches that are the inspiration for much of our current program. In fact, to give credit where credit is due, our system is basically a modern, sport specific, adaptation of the original Soviet conjugate method. Not to mention, the hammer and sickle look tough.
You’re right, it does look tough. Anyone wearing that shirt will look tough. Strong even, like Stalin.
My Prius doesn’t appreciate that statement… I’m pretty damn American.
AM – Swim
1000×1 @ 8 breaths, 100×4 @ 4 breaths, 50×5@ 4 breaths
30:20
A lot closer to my goal for getting the 1500m sub 30:00 during my PAST…Craig, you know what to do.
I’m recovering from multiple injuries and in physical therapy so I’m scaling everything down and not focusing on numbers.
Smolov: completed at just less than 70% of 1RM.
Conditioning: 3 full rounds + 50m BBJ
HBBS – 8 x 4 @ 270 – No Fails
Cond – 3 Rounds + 150 (100′ Burpee Broad Jump & 50′ Lunge)
Smolov –
335 (+15)
Cnd –
850 feet.
Strength
1.) 295#
Conditioning
4 rounds + 15 ft. bbj
815 ft. Total
Strength:
170#
Cond:
4 rounds + 75ft
875ft
First time I’ve ever beat Ger…most likely the last. #bittersweet
M/37/210
HBBS 345 4 sets of 8. Done
Strength
295# (up 10#)
Conditioning
4 rounds + 50′
M/17/155#
Smolov – 225#
Conditioning – 750 feet
squats 325 (+15)
con 3rounds+150′
legs havent been that shaky in quite some time
mfs 2-3-2
Strength: 280 lbs
No conditioning
Smolov – 250
Conditioning – 5 rds (1000′)
1) 375# Up 15#
2) conditioning
3+34ft.
1) 285# (up 10#)
2) 3 + 15 ft
Strength:
140Kg
Cond:
Just realised we did 50′, d’oh!
1. 270 (+15).
2. 775′ (3+175′). Whoa, legs…
Strength:
132,5kg Easy Easy
2:
4 rounds + 1 lunge
Hvorfor altid det bælte, stoffer?
Smolov – All sets done at 215lbs. Two months ago when I started Outlaw I don’t think I could have done 1 set of 4 at that weight.
Con. – 4rds. +1 Burpee
It’s incredible to think that this was a “light” or “easy” day. At any other point in my training on any other programming I would have been dreading this.
Rudy, you are single handedly preparing me for the rigors of IBOLC/Ranger. You’re the man.
Good luck 11A
Strength- 165/+5 from last week
Cond- 4+ burpee broad jumps (900′)
Strength: (Skipped, yesterday was a make-up day, plan on going AHAP on squats tomorrow.)
Conditioning: 800′ (Surprised myself on this on
Those “Communist” shirts are pretty sweet, may try to get one if I can swing it.
#poorcollegekidproblems
The Russia tees and tanks will be up on the store in a couple weeks. We need time to actually hand stitch each and every one. We will also have them at the Games. We’re also working to get more white freakin’ tanks for you guys. They are obviously a nice middle ground between the heavy burden of a full cotton tee and going all “skins” in your gym. Keep an eye here: http://www.outlawcrossfitgear.com
Thanks for the update! I’ll be placing order shortly! Suns out guns out.
HBBS – #310 80%+10
Cond 3 rounds + 50′ BBJ
Strength: 345 (12.5# increase) Damn that hurt
Conditioning: Did gym WOD because it was partner workout and had an odd number in class.
May give a go at the conditioning later.
Smolov at 260#.
No metcon.
HBBS: 315. (+15 from last week)
12 min AMRAP: 4 rounds + 40′.
Smolov:
250# (+10)
Conditioning:
800 feet
HBBS 8×4 160# +5
cond: 2r +85′ lunge (585′)
Strength
1.) 265# 80%+5lb.
Conditioning
2 rounds + 50 ft. lunge
550 ft. Total
Squats 198
Subbed conditioning w/ my boxes wod, short ME 7min workout.
Squats: 106.5k (+2.5k) – all sets completed. Felt good.
Conditioning: 11.1 – 6 rounds + 4 reps. Had to sub today’s for this, don’t ask!
Strength: 127,5 kg
Conditioning: 4 rounds 50′ burpee broadjump
Sorry, strength was 125 kg
HBBS- bruised patella and tibia. Subbed light box squats (doesn’t hurt much when I don’t got below parallel. 5×5
125/145/155/155/155
Conditioning-
3 rounds + 160′
Strength: 8×4 @ 320#
Conditioning: 4 rounds + 100’Burpee Broad Jump
M/200lb
111kg 8×4
375′
STR
8×4 @ 320 (308+10)
CONDITIONING
4 Rounds + 70′ burpees
Smolov: 245
CND: 660
str
315 (+15)
cond
4 rounds + ~25 ft
A) 275# +10
B) 4 rds
Strength: 280# (+10)
Conditioning: 4 rds + 7 lunge steps
Smolov: 300 (+15)
Cond: A few steps short of 7 rounds
Strength: 300 -no misses
Conditioning: 3 rounds + 100′
M/49/195
Sq @ 245
Cond ~ 665′
Squats done at 280# (+5lbs last week)-felt better than Wednesday
Conditioning- 566′ (yup, I measured)
Correction… 750′
Strength:
260#
Conditioning:
4 rounds + 25′
1) Squats at 245# (+10 over last week).. These got pretty hard by the end.
2) 3rds + 160ft. Wanted 4rds but just short.
This is my first post here and my first time doing following the WOD. Just looking for great programming.
Established 1 rep max back squat = 230
I am a dumb ass noob and didn’t read the WOD that carefully and missed the ‘ so I did the 100 reps of burpees and lunges, got 127 reps so that would be like a few thousand feet I figure.
So stupid, glad I left my feelings at home.
Strength: 270 ~ 80%+15
Conditioning: 964′
Strength: 305
Conditioning: 785′
Strength 330# (went straight into cond, just switched shoes quick. Painful.)
Cond 995ft B.S. I suck
Strength 290-305
Conditioning
936′
Strength: all 8 sets at 300 lb. (up 10 lb. from last week)
Conditioning: 4 rounds + 50 ft. burpee broad jump. (850′ total)
M/27/5’11″/171#/NorCal
Smalov 285#
Conditioning
4 rounds plus 25′ of OH lunges
Strength: 325
Conditioning: After I coach the evening classes
STRENGTH: 8×4 @ 80% +10 (305#)
COND: 4 rds + about 30′
Strength: Completed at 320#, no misses
Conditioning:
4 completed rounds, 75′ of burpee broad jumps
Total: 875′
Strength:
180# (+5)
Cond:
5 rounds + 150′
1) 210#
2) 3 rounds
Strength: 265#
Conditioning: 750′
Strength
8×4@#365
Conditioning
4 rounds
Strength:
HBBS @ 335#
Conditioning:
3+180′
Strength:
260 (+10lbs)
Conditioning:
4rnds + 1 burp
Smolov 260 (+10 lbs)
Cond 3 rounds even
Smolov HBBS:
8×4 @ 185#
Easy, smooth, and only a couple random sticky reps.
Conditioning: 600′
Squats were +15# from last week.
Strength:
HBBS @ 205# 10lb jump no misses
Conditioning:
3+19 feet oh lounge
Strength:210
Conditioning:900ft
Strength:
1 set @ 170#
7 sets @ 150#
Cond:
875′ total
Strength– Smolov 2/3– 325# (5# up from last week)
Conditioning– Amrap 12
100′ Burpee Broad Jump
100′ Walking Lunge with 45# plate
Score: 2 rds+ 100′ burpee broad jump
HBBS- 250×6 260×2
METCON- 3.5
Experimented with eating directly before the METCON-never doing that again.
HBBS- 8×4 – 340#
METCON- 3 rounds + 5 burpees, not good
HBBS 8×4 @ 175#
Conditioning: 4 rounds+100’burpees+3 lunges
Smolov- 175
No metcon because I have the plague
Strength
8×4 @ 80% (+20) 285# felt good
Cond
750′
Squats: 315. +10 from last week. Mood in the shitter today but still got it.
Conditioning: 3 rounds + 20m.
Smolov- 280#
WOD- 3rds+75′ (finished 4rds)
strength: 252.5 8×4. conditioning: 4 rds plus 100′ bbj. just hoped on the program
HBBS- 260lbs (no jump hamstrings are insanely sore from two days ago)
(805ft)4 rounds plus 5 feet.
Squat: 365
Ran – good ol’ AF PT
Smolov
– 402.5
Conditioning
– 4 Rounds+25′
Strength) 91kg (80% of 105 + 7)
Not gonna have access to a gym tomorrow so did tomorrow’s BBG)
Max Snatch: 60kg (5kg PR)
Max Clean and Jerk: 72kg (5kg PR)
Conditioning)
3 and a half rounds…. Fuck.
Strength.
Sorry (not sorry) but felt when I was warming up a constant urge to PR my Front Squat.
20# PR.
360# Front Squat, thank Coach.
Conditioning.
Around 830ft.
Strength:
Done @ 265 (+5lbs)
Conditioning:
725′
Strength: 260#, smooth and quick
No time for conditioning
1) 280 +10 from last week
Getting harder in late sets.
Cond: 850′
2/4/4
Strength
Hbbs done at 350#
Conditioning-530′
Strength:
250# HBBS
Conditioning:
3 full rds +BBJ and 25′ of Lunges
#TheOutlawWayAfghanistan
S: 295#
C: DND
S
1. 342#
Smolov @285
Cond: gym WOD
Strength
255#
Conditioning
475′
Correction…575′
HBBS- 197.5 8X4 Failed set 5-6 after 2nd rep. 7th and 8th set all reps again..
1) HBBS @ 317
2) conditioning. 775 feet
3 round +75′ lunge
HBBS done at 190 (+5#)
Cond
Done- modified to Outlaw cf gym version
HBBS 8X4 @ 80% – rest at least 2 minutes
(340# +5# no misses)
Conditioning
12 minute AMRAP of:
100′ Burpee Broad Jump DEMO VIDEO
100′ OH Walking Lunges 45/25# (plate)
(8 rnds)
Squat: 280 lbs
Conditioning: 4 rnds plus a burpee.
Played around with cleans as a warm up, took the idea from a couple weeks ago on here. Squats felt a lot better, for sure adding cleans into the warm up everyday.
Strength: all sets at 335# that was an unpleasant 1,2 and 7 set
WOD: 3 +1/2 +25′ OH walking lunge
MFS: 5-7-8
Strength: Knees feeling better but not great. Combined Wed & Fri, but dropped a little of the volume. 2x5x222.5, 3×237.5, 1x5x222.5
Conditioning
12 minute AMRAP of:
-80′ Burpee Broad Jump
-10 Pull-ups
-80′ OH Walking Lunges w/45/25# (plate)
-10 Pull-ups
3 rounds
1) 240# complete
2) 3 rounds +31ft lunge
275 Squats felt like all hell…back hurts (muscle pain) in mid back, think I may be dropping my chest and placing the load of the weight on my back??? Anyone?
~800 feet, was raining so I did did 2.5 times across a 40ft room…burpee broad jumps in the rain seems like a good way to split your skull
1) 330/ fucked up my right hip flexor first rep
Cond 725′
1/7/1
1) 8x4HbBS@200#.
2) conditioning: 6+175 rounds. Holly smoked legs… Literally wanted to cry during OH walking lunges.
Smolov:
4 sets @300(+15) 4 sets @305(+15)
Conditioning:
4 rnds + 50′ of lunges
Back squats at 215. Rep 4 was a little slow each time. Still not sore… Ill probably regret saying that soon.
Different conditioning.
Back Squat: 265 for 5 sets. Something in my hip felt like it was about to pull so I stopped
I did however get an OHS PR of 200#
Conditioning: 3 rds + 73ft of lunges
Squats 280 +10#
Wod 4+ burpees and half ohl
57′ down and back
HBBS 8×4 @ 85kg
WOD: 770 feet rx including the stupid burpee rule from the demo video. Thanks for that.
Strength: @ 190#
Conditioning: 3+50′ BBJ (only had a 25′ area to work so had to keep turning) loved this piece!
Performed yesterday
26/165#
1/1/4 (Diagnosed w/ Carpal Tunnel in my left wrist. And for all of you wondering, no, I’m a rightie ;))
HBBS: 257.5# based off 315# +5# for Week 2
255×2; 260×4; 255×2
Conditioning:
920′ in pouring rain. Gotta love SE MI!!
1) 275#
2) 3 full rounds + 50ft on Burpee Broad Jumps
8×4@345
conditioning: 5 rounds + 100 ft burpees + 10ish feet lunges
Smolov – 135#
Conditioning: 525′
Smolo 2/3 @ 127,5 kg done, no fails
no conditioning, feel like shit, glad to be able to walk after Smolov
HBBS 8×4 @80% – 245#
For conditioning I did
4RFT:
200 m run up stairs with 45# plate
5 tire flips
10 elevated push-ups
15 wall balls 20#
(17:40)
built prowler pushes up to 200kg – 15m push & pull
(back pain still…)
Strength: done at 250#
Conditioning: 4 rounds, done outside on turf field in 100*. It sucked to say the least.
Smolov: 270# up 10# from last week.
Conditioning:
7 rounds…outside….in the grass….90+*. Suckfest.
Smolov 2/3 8×4 @80% (#165- up 10 from last week)
12 min AMRAP
100′ broad jump burpees
100′ OH plate lunge #25
Complete 4 rds + 40′ burpees
Traps kept cramping- struggle with keeping plate up; legs were gassed too.
I also have to add that it was 115 degrees in Las Vegas yesterday.. Woof
265
1 round plus 50′ walking lunge
Wrist roller 75/45
Sent from my iPhone
Finally, a workout I could do as rx’d…
Strength: 255
Cond: 2.5 rds
+ 3 rds of HIIT on airdyne.
Coach: I’m going camping for 4 days…should I bring barbells with me or just plan on not doing the rx’d workouts? 🙂
Strength: started 275,295 for 2 and 305 for 5
Cond: 630′
Smolov : 8×4 @ 300#
Conditioning : 650′
Felt fast and strong on the squats. Conditioning slapped me good, result of a really crappy diet over the weekend.
Strength
255#
Conditioning
500′ :/
hbbs @ 245
Cond 3rds + 60′
Smolov: 215#
Cond: 6 rounds
Smolov: 165#
Cond: 4 rds
Smolov –
315 (+15)
Cnd –
608 feet.
After 3 unplanned days off. -_-
Strength:330(+10)
Conditioning:
3 rounds + 50′ broad jumps
FML… My legs
HBBS – 8x4x85kg (+2,5kg) – harder then yesterday, hamstrings are smashed
Cond – 3 rounds and the burpees of round 4, had 20 sec. left, but wasn’t able to convince myself of picking the plate up again
MFS – 363 – actually feel a lot better then yesterday in general, might be the lower volume. looking forward to the rest day tomorrow
HBBS- 275 (+5)
Cond- 5+20′
HBBS 65kg
No conditioner, rest before comp on weekend
Strength: 6X4 @ 245#
Cond: 2R + 40′ Lunges (540′)
(Friday July 5)
Strength: 210#
Conditioning: did my box’s WOD
80.5kg
Str: 8x4x150kg (legs are smoked)
Cond: (Probably going to) do later
Had a comp the next day so I just did HBBS – 230#