>The first 2014 date of the Para Bellum Series will be up on Monday’s post (actually Monday’s post goes up Sunday, so I guess it’ll be up Sunday – I hope I’ve confused you all). We’ll be in Mira Loma, California, January 10th-12th, at Team Outlaw athlete Paul Castaneda’s gym, CrossFit Inland Empire.
We’ll be announcing a few more 2014 dates in the coming weeks, and I’ve finally gotten the go ahead from our staff to book two dates, in February, in the land of the most beautiful thing ever created – the Holden Commodore Ute – aka Australia. This time I’m doing it right. Does anyone know how I can rent a Ute for ten days? Please don’t respond, I’ve already researched it and it’s actually pretty easy.
Official vehicle of The Outlaw Way.
*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 2/4 – Click Here for Smolov Calculator
HBBS 10X3 @ 85% – rest at least 2 minutes
1) 15 minutes to establish a 1RM Snatch.
2) 15 Minutes to establish a 1RM Clean & Jerk.
HSPU (regionals standard)
im in a deep dark hole right now. broke my finger today and still have hip tears. i cant do anything for my upper body for a good 2 weeks because i cant grip anything and cant squat or do anything with my lower body because i have to rest my hip
Plank it out champ
Lol. Yea. The only things I can do are planks, push ups, light strict shoulder presses, and dips
My heart bleeds for you.
What’s Smolov 2/4, Smolov 2/3,… Meaning?
2/4= second week, fourth day
The Week/Day of our Smolov Cycle. So 2/4 means week 2 day 4 of Smolov.
It means have someone cock punch you.
Can’t stop laughing.
Any chance of a Texas visit in 2014?
Yes sir, working on that after SoCal.
Good deal. Looking forward to it!
How about Alabama? We had Forrest Gump. Make that into a t-shirt.
Yay! You made just made my heart sing!
How about an Alberta, Canada visit…
and Quebec 😀
Is that what they call El Caminos down there?
Panhandle Florida any time soon?… Ever?
Agreed on this one.
Yesterday, Graham and myself competed as a team in an event at the US Embassy in Kabul. We placed 4th in the scaled division (we can’t do muscle-ups yet). We both hit PRs, too. Graham hit a 5# Jerk PR for 235#, and I hit a 20# Clean PR for 215#. Thanks for the programming. Having done the extra conditioning for group #1 back before Regionals really helped us be prepared for the day’s events.
Great job over there guys! That is the comp that I cut my teeth on as well.
Were you there last week Friday, or did you compete last year? I don’t remember anyone getting their teeth messed up. Overall it was a fairly safe day.
wow, not sure how to respond to that.
the 2011 fall games was my first competition, won the Rx with Rober Craig from ISAF, the spring 2012 games I won with Adam Voci, they guy who took over NKAIA from me last tour. Couldn’t make it this year since I’m at BAF
Squats) 152.5kg, weak legs
Snatch) 110kg, very weak legs
C&J) 140kg, very very weak legs
Diane) 4:54, embarrassing!
Did Diane last Monday
2.48 PR by 18seconds, first time completely unbroken. Cut some rest out and can go faster.
This was after max C&J which was 136kg (a 3kg PR)
Coach, I’m trying to keep my feet pointed straight “per k-star” I’ve never had knee pain while squatting until this feet straight thing…any suggestions on proper foot position?
If I feel good with all this squatting volume, would continuing smolov after the 3 week cycle be acceptable? I’m addicted
Come to melbourne coach, i’ll let you drive mine!
Is it an SS, Blake?
love my American Commodore, looking forward to the Chevy SS thoe
Cond)17:33 PR first time doing this benchmark RX
150Kg (6 sets, then kaput)
HBBS 10X3 @ 350# (up 10# from last week)
1) 1RM Snatch @ 225# (matched PR)
2) 1RM Clean & Jerk @ 265 (un-PR)
1) “Diane” @ 5:25
Smolov : 315lb – +15lb from last week. Pretty good with how worn out my legs felt when I got out of bed this morning.
1) Snatch : 205lb – ties PR
2) C&J : 255lb – ties PR
Cond ) 5:47 – Not overly impressed with myself here. 1st time ever doing this WOD and I gassed out on the HSPU. Did all deads unbroken but had to break up the HSPU into 3’s for the last 15 or so which slowed me waaaay down.
Gonna see if I can successfully imbed a few videos here. I work out in my garage gym and have had basically zero coaching on my lifts so any input would be appreciated. I can already see I am slow as shit getting under the bar on both my snatch and C&J and my jerk sucks. May need to invest in remote coaching.
Looks like your vids are private
Should be fixed. I’m a moron
Try to get the bar all the way into your hip for the snatch. Looks like you’re hitting the bar a bit too early, making you jump forward to catch it.
For the jerk, push your knees out in the dip and keep your weight on the whole foot. Try to bend your rear leg a bit more in the receiving position, so your body will be more under the bar when you catch it.
Otherwise it looks pretty good. Clean & squats look fine.
Hope you can put this to use 🙂
Sweet gym btw.
Thanks for the input. Garage gym is kick ass. We basically turned a 3 stall garage into a fully decked out gym. Only thing I am missing is a climbing rope.
Elbow (insert lame ass excuse here) … enough so it wakes me up at night. gotta take it easy with the snatches and jerks next week or two! FML!
S) 330 (sets 4-10 w/ belt)
BBG 1) 205
BBG 2) 255
C) 3.46 (pr)
1) 115# snatch (tied PR)
2) 145# C&J (tied PR)
Diane: 9:37 – used 2 abmats for HSPU’s .. Still need tons of work on these
Str 380 no misses
Smolov: 135 kg, no fails
Snatch: legs smoked 85 kg (15 kg under PR)
C&J: skipped Jerks, Shoulders smoked, massage on thursday, squat clean up to 110 kg ( 10 kg under PR)
no Conditioning (Diane: 5:30 ; 2 weeks ago)
355 (+15) failed 3rd rep on 9th and 10th set
275(lol im horrid)
3:30 (6sec pr) all hamstring death. First time shoulders didnt hold me back. Broke the 15 and the 9s on deads…x.x
1) 170# pr
Smolov: 295# (+5)
BBG: 170# Snatch (-10#); 230# C/J (-15#)
Diane: 6:32 (1:45 PR)
Power snatch: 120#
Power clean: 155#
Diane – 10:30 ab mat + 10# plates
Snatch – 170# (ties PR)
C&J – 225# (ties PR)
Conditioning: 5:44 Rx’d (Deadlifts are weak, all HSPU unbroken)
1) light, form work
6:49, DL unbroken, had to break HSPU multiple times towards end
Couldn’t hardly move today.
Just did Cindy instead.
18 rounds. PR anyways.
1. 120# (5# from PR)
2. 145# (15# from PR fml)
Couldn’t find the last time we did Diane, but the first time I did it as an “Outlaw” it was 10:24 in January.
10×3 HBBS – 365#
Snatch – 245# not a Pr
Clean and jerk – 280# (missed 295 jerk)
Diane – 4:52 Pr
1) failed 2nd rep on 3rd and 5th sets at 230#, dropped to 225 for last 5 sets.
swimming for conditioning
1) 3×3 @ 400#, 7×3 @ 390 started a little ambitious backed off 10# up 5# from last week
2) 210# sn
3) 285# cj
HBBS- 265×9, 275×1….DUDE….
Sn- 175 (-25)
Skipped CnJ- (hip flecked killllin’ me)
Diane- 3:28 PR
(21, 21/ 8, 4, 3. 15/ 5, 2, 2. 9)
STRENGTH: 10×3 @ 85% +10 (320#)
1) 215. Fail x 4 attempts at 235. Really wanted that today too.
2) 265. Fail x 2 attempts at 285. Made the clean and missed the jerk.
5:17. Yikes. Holy shoulder fatigue Batman.
HBBS: 272.5# off of 315# +5# for Week 2
270×3; 275×5; 270×2
1RM Snatch: 155# (5# off PR) Attempted 165# twice but failed to get underneath and punch up. Lost it forward both times. Did not try 160#.
1RM C&J: 225# (5# off PR) Cleaned 235#, which is a PR, but failed the Jerk.
Diane: 5:28 (0:41 off of PR @ 4:47 on November 23, 2012 – Prior to Outlaw). Shoulders were fairly fried…could tell this week was “F* our shoulders week”
Squats 280 ~ 85%+15
C&J ~ 235~85% 245 Jerk fail
Diane ~ 5:11 (+1:02 from PR)
My body took a vacation after the squats.
HBBS – done @ 310
Snatch – up to 200 (hit the time limit only 1 miss at 195)
C/J – 245
Diane – 14:00. Fear me.
10×3 @ 200
(off 215, & up 15 from last week)
**No fails. 26/30 solid, fast, smooth reps. 4 slow and sticky reps with hips left back.
Snatch: 115 (-10)
Clean & Jerk: N/A- Wrist
No time, made it to failure on HSPU (10 reps on round 15) and called it. GOOD news! Re x-rayed wrist on Thursday, broken bones are healed. Gave HSPU a shot today, no pain, so happy to even give this a go today!!!! 🙂
10×3 175 5# up from last week
snatch 135- 20 off of pr
clean and jerk 165 30 off of pr
given my fatigue on the lifts decided to scale majorly did 15-9-7 185# dl/ HSPU
1) 10×3 @ 260# ( +10# over last week. These got quite hard by the last 4 sets.
2) 135 (-30#) Failed both 145 and 155 a couple times
3) 185 (-30#) Failed 205# 3 times. Legs were smoked.
Diane- 7:39 rx’d. Not super happy with this, but i’ll take it.
5:52 (over 2 min pr)
1) 165# (PR)
2) 220# (PR)
Diane: 7:22 (Rx)
Strength: 290 +15 from last week. Felt great.
Snatch, 195 (-10).
C&J, 245 (-5). Hit 255 clean to tie SC PR but couldn’t get the jerk. Was pretty smoked by this time…
Cond: 5:18. Shoulders completely failed during the 15. Deads were money. -2:00 PR. Wanted sub-5 but I’ll take this…
For me today:
300 x 5 BS
250 clean and jerk
There you are!!! How are you Man!? How’s Oki treating you these days? Want me to call the monitor and get you orders down to PI??
1rm backsquat instead of smolov – > 145kg
Smolov- 185×2 180×8
No metcon or oly lifting because I still have the plague
HBBS- 210 10×3 No fails today (Thank God)
Snatch- Hit 140 then went straight for a PR at 157.5 and had 2 misses.
C+J- Not enough time
Diane- 12:30-FML 185#
:50 PR. Felt like I could have been faster but my ass broke the the wall during set of 15 HSPU’S.
1) Smolov at 200#
2) Snatch at 115#
Clean and Jerk at 145#
3) Diane – 3:30Rx
Strength) all squats at 365, no misses but that got dicey near the end
Snatch 165 (10# below PR) need to practice sitting in the hole and focusing on speed under the bar
Clean and Jerk- 245 tied PR cleaned 255 twice and barely missed the jerk both times.
Conditioning- Im ashamed to say my time was 7:50 more than double my best diane. HSPU’s just died couldn’t string more than four together all day. (PR 3:30)
smolov squats were up 12.5#’s
legs felt fried for both oly lifts. form was crappy so i didnt push myself to go heavier
diane 6:35, 1min PR
HBBS: 10×3 @ 305
Snatch: 185 (-15)
C&J: 245 (-17.5)
“Diane”: 5:06 (1:20 PR)
295 – stopped bc everything felt sloppy
2:52 – 1st time doing it UB
Smolov 2/4 10X3 @ 85% (#175 up 10 from last week- felt GOOD!!)
snatch- #115 (same as last week- failed at #120)
C&J- #145(same as last week- failed at #155)
Not a good time BUT but first time doing this wod and doing it rx- considering that I thought it would take 30 min with how bad I’ve been doing at HSPU the last few times, I was pretty happy about it. My kip felt way better today and I didn’t keep kicking into to wall.. Deadlift weight felt easy!
370 x 10 x 3
No lifting today
Diane – 2:05
PR with kipping by about 40 seconds. Second fastest Diane I’ve done.
Felt good even with tired legs.
Press 165 x 10 x 3
Pendlay Row 225 x 5 x 5
Squat – 395
Snatch – 215 (-10)
Clean and Jerk – 255 (-10)
Diane – 2:59 (:32 slower)
Today’s workout ate my lunch. Squat clean isn’t my strong suit. Having a lot of trouble keeping my elbows from touching my knees i.e. keeping my elbows up. Metcon took a few breaks where I shouldn’t have needed to.
Smolov: 240# (this is +10# from last week. I’ve been only doing +5 all week but decided to get frisky and it felt great).
Snatch: 180# +5 PR!!
CJ: Didn’t do it. Felt like my left palm was bruised. Is it possible to bruise a hand using a bent barbell? Bent mine at home and haven’t saved up to get a new one yet…waiting for x-mas.
Diane: 7:54 Just shy of my PR. Felt good though.
Overall, a wonderful Saturday.
Diane- 5:22 Rx (PR by ~2 mins)
Snatch: 195 no problem. Couldn’t pr 215.
Clean and jerk: 245 no problem. Couldn’t get myself to pull under 265. I’m a chicken shit.
Diane: 2:52. Have done much better before but I ran outta gas.
Advice needed: especially on snatch as I open and atempt to transition my feet from jumping position to receiving position I continually jump backwards and as a result miss the weight in front of me. Any drills/tips to correct this would be appreciated. Thanks all.
HBBS @ 355#
Snatch: 250# (5#PR, pretty sure i pinched a nerve in my neck)
C&J: skipped, neck felt funny
Conditioning: 3:53 (PR is 3:36)
85% + 5lb = 280 x 10 x 3
No lifting today
Cond. 2k row > enforcer said it was ok since I’m working 12hr night shifts 🙂
85% + 5lb = 280# x 10×3
No BBG today
2k row > enforcer said it was ok since I’m working 12hr night shifts 🙂
Started to HBBS and was completely trashed. Rolled out, hammies were very painful. Did not do TOW.
WOD: ‘Grace’ 30 Power C&J, 115#
3:30; Shoulders wiped. Jerks were a joke.
Clean And Jerk
– No Attempts (had to skip today)
– 4:48 (3:13 PR)
10×3 @ 85% (+20) 300#-I was quite surprised I made it through this one, it was pretty rough.
Snatch-185 (-35) working on a different technique
C+J- 225 (-30) didn’t have any speed under the bar on the jerk
Cond- 20:06 first time RX, at 6’1″ 210# hspu are my worst enemy.
1) 300. Done. +10 from last week. Legs not happy.
Spent about 90 min between the two.
Stevo – Squats – 245 no fails. (I remember when this was my 1rm)
C&J – 205 (-10 from pr)
Snatch – didn’t have time for
Diane- Stopped at 2/9 DL because I felt like I was about to injure myself.
Joy – Squats: 175 no fails
C&J: 125 (-20 from pr)
Diane: 8:11 Rx
WE ARE SMOKED!
BBG & Cond. tomorrow
Smolov going well…
Still working in Snatches and Clean and jerks…form form form
Diane – scaled 185lb and kipping HSPU with 15lb plate and abmat 11:55
Sn 190, +20# from last week
C jk 215, +15# from last week
1) 155 (-25lb)
2) 200, 210 clean (-25lb)
-Don’t understand how people are PRing after these squats? Am I missing something, please enlighten me.
B) skipped, was at globo gym
C) 11:30 need to work on HSPU
HBBS at 145 (85% +10)
Snatch and C&J light for technique
Diane – 5:34, abmat hspu + 155# – this felt surprisingly good. shoulders did start to go even with the abmat.
6:17 two minute PR
HBBS 10X3 @ 85% – rest at least 2 minutes
1) 15 minutes to establish a 1RM Snatch.
(175# huge drop)
2) 15 Minutes to establish a 1RM Clean & Jerk.
HSPU (ab mat)
10×3@210lbs (+15lbs from last week). that was painful, especially having in mind yesterdays squating and conditioning….but…if anyone would have told me that I would be squating this before I started Smolov, I would not have believed, I was even considering maybe to go lighter and take 210lbs as starting point :)))
1) snatch: 115lbs (-10lbs from PR)
2) Clean and Jerk: 165 lbs (matches PR).
`Diane` :8:06min. Total kick in the ass…never done it by regional standards, was almost crying from despair with HSPU…Regular Diane last time took me 3:27min, so it was a huge drop down…..
HBBS – 315×1,335×1,345×1,350×3,355×3,365×1(1rep f on 2)
Clean -250 bout 20lbs off on both of these
Conditioning – 4:30, garbage bout 1:30 off pr -overhead gone since tuesday
1) HBBS @ 337.
No time for bbg today.
2) Diane 3:50
Happy to get under 4 min. Hspu felt good
Can’t wait for a rest day
10×3@260….Failed on 3 rep of my 6th set
Progress being made just slow and painful, guess Im just sticking to the +10 next week. Family in town all that I had time to fit in at 10pm.
Squats: 10×3 @315#(+15)
Clean & jerk: was absolutely gassed after the squats. And just went to Diane after the snatches
Diane: 4:45. Wasn’t really doing it for time. Just wanted to get through it.
Worked on snatch balance instead because I knew I wasn’t going to come close to a PR
12:56 not the best time by far but it was first time ever done rx
Snatch: 135# (Legs were toast)
Clean & Jerk: 155# (Terrible weight. Usually hit 200’s, but legs just had it)
Diane: 8:33 (Slower time than PR, body was just done)
1) 205/ 35# under
2) 255/ 30# under
HBBS @ 345 not 340
Squats: 335. +10lb from last week. No real grinders yet but was definitely pausing between reps.
Diane: 11:30. Don’t ask… Like 6 minutes under record at least. That’s what happens when you take time off.
I was a complete pansy today.
Forced myself into the gym at 9:30pm.
I know it’s blasphemy
1) Up to 205# missed 225# twice
16 Second PR.
Squats at 209. No misses
Too tired for Diane
Is it possible to get shin splints from too much squatting?
My friend and I both have them after the burpee broad jumps. Soaking in epsom. So tender right now.
Yea after a little deeper thought and considering the timing of the onset, I figured it wás probably muscle soreness from the shock of the broad jumps. Hadn’t felt soreness there in a long time so I got a little paranoid. Thanks for the reply
Strength / Smolov 2/4: 132,5 kg
1) 75 kg (+1 kg PR)
2) 97,5 kg (+0,5 kg PR)
Conditioning: 8:40 (struggled a lot with HSPU)
Snatch: 165# (current 1RM)
C&J:205# (10# PR)
Diane: 7:53 (:18 PR)
HBBS 10×3 @90kg
C&J : 70kg
Diane: 8:47 RX
HBBS @ 275lbs (no jump this time but no misses, going to jump next week though 🙂
C&J 250lbs, (260lbs clean failed jerk)
(Took a video cause you never know what can happen!)(5lbs pr on clean @18 years old BW 185)
Here are the squats as well
You are some kind of special.
Strength– body was not ready for smolov!
Subbed with EMOM 15- 5 back squat 225
BBG- snatch- 205
Got ran out earlier than I wanted, so no Diane 🙁
Squats: all at 260# (+10) could have gone heavier
Snatch: 165 (-10) lost the bar and caught it with my head. not cool
C/J: 225 (-10) kept rolling out of my hand and up my shoulder. I guess my elbows are ‘too’ high?
1) 130 kg 10 sets x 3 reps
Smolov: Bumped down from 265 to 245 (had a weightlifting comp today)
Cond: 2:30 ehh..
PS When do the from russia with hate shirts come?
Smolov 245 (-10 lb) was destroyed
No snatch / C & J due to time
Diane 17:30. 2min PR! (Pretty happy with this seeing how HSPUs were non existent before outlaw way.)
Smolov: 10×3 @ 180 (+10)
Snatch: 112.5 (2.5PR)
Clean+Jerk: 150 (5PR)
Conditioning: 24:30, first time being able to do it as Rx
Snatch: #180. 5# off PR
Should HSPU take 4x as long as the deads? #isuckupsidedown
Completed at 340#
Conditioning: 5:01… first time doing this workout. SHoulders got smoked need to work on connecting my kipping HSPU so i don’t have to do them all strict
…told myself I would commit seppuku if I didn’t PR today
Snatch up to 72.5 (PR); got under 75 3x, but kept missing forward.
Clean and Jerk up to 92.5 (PR)
8:34…all Deadlifts unbroken, HSPU broken up into 7’s, 5’s, and 3’s.
BBG: Snatch 170# (-25# bitch), CJ 215 (-25# bitch)
Squats were actually 275#
265 clean an jerk
Squat 285/295/285 I know thats not the way to do it perse, but I tried going heavier a few rounds.
PC&J 285…both Oly Lifts really sucked. My form is truly some shit.
Didn’t time the MetCon, it sucked, too.
1) Hbbs 10×3 @ 235#
1) 10×3 @ 250# (off 280#)
1A) Just hit old PR @ 145. A little frustrated, I’ve really been working on this and 145 went up with ease, I was pretty confident I could get 150 or 155 today and I just kept failing. I need to rework some of my technique, I think I’m struggling to keep the bar to my chest and it’s getting away from me. Any advice to help fix this?
1B) HIt 190# (PR is 200#). Felt good about this since I was much toast at this point.
Conditioning: Just got my handstand pushups down about 2 months ago. Still fall like an idiot sometimes, but overall went better than before: 7:34.
Squat 10×3 295
No diane, shins bloody from a missed BJ the other day dl wouldnt be pretty.
Did mainsite 21,21…3,3 hspu, l pullups instead 12:01
Squats: started at 275 made it the 4th set before failure. Finished with 270 which is +5 from last week. These wore me out.
BBG: skipped, no time
Diane: 4:40 (:50 off PR).
snatch PR-220 (by 5#)
Clean and Jerk PR-290 (by 15#)
Diane- 5:35(2:30 min PR). Deadlifts were easy but the HSPU absolutely killed the workout for me…
Schedule is kind of whack at the moment because of travels.
Did clean and jerk 1rm: 305 (ties lifetime)
Diane: 4:25. Hiked 3-5 miles yesterday. Made the deadlifts a lot harder. No PR.
Smolov: 255#-only went up 10# this week, but it felt like 50#. I do like all of this squatting though.
Snatch: 185#. Almost had 190# a few times, but I guess my legs were just to tired. Today was 15# under my PR
C&J: 205#-210-215. Cleaned 220 twice, but missed the jerk both times. This was 20# under my PR.
No time for “Diane”
Running behind schedule due to family crap this weekend.
Squats: 10×3 – 112.5k (+2.5k) all set complete. Some dog shit reps.
Snatch: 75k – missed 80 three times so called it. Feeling the squats.
C&J: 100k – had to push jerk as my ankle wasn’t right when splitting.
Diane: 11:29 – I hate this benchmark so much! A PB, but who gives a crap with a time like that. Ha.
Will it today’s work (1st) tomorrow.
2) No attempts, had to skip
What does bbg stand for
Beards Build Gods.
2. 155# (caught 165#, again. Couldn’t stand up.)
Diane: 7:36 Rx (20 sec PR) 1 failed HSPU
30 MUs for time, 6:27
Took 2 minutes for last 4 reps…
HBBS @ 260#
1rm snatch 145#
1rm clean and jerk 195#
Smolov : 10×3 @ 320#
Snatch – 195# (-10)
C & J – 255# (-10)
Conditioning : 6:27 RX’d (8:07 PR) – 14:34 was my time a few months back. You can imagine how ecstatic I am because of this.
Everything became a shit show after the squats. body has never felt so uncoordinated
HBBS- 295 (+5)
I feel like I got violated by a truck! Yesterday was rest day, but I was out in the sun all day. Slept pretty well, none the less…
HBBS – 10x3x90kg – hard, but all clean reps
snatch – 52,5kg
clean & jerk – 65kg – jerk was horrible, much forward, failed 70 3x
Diane – 9:24, did this the first time rxd
MFS – 481
No training (competing in local crossfit comp over weekend)
Did Diane on following Thursday 6.53 rxd
(Sunday July 7)
Strength: 5X3 @ 260#
Diane: 11:29. Terrible DL form; butt not low enough, rounded back, way too much lower back pulling. HSPU at regional std. hurt a lot.
BBG: had to do power snatch and power clean… calf injury acting up
Conditioning: did my box’s WOD
Had a comp the next day so just did HBBS – 230#
Str: 10x3x160kg (91% of my PR single… feeling good!)
Cond: 15:12… Yowza I’m slow, Slower than my first time doing it about a month ago, but I also cheated depth then, and I went full rom every HSPU this time… sheesh
1) 165 170(F) 175(F) -20 from PR
2) 205 C+J, 215 Clean but missed the jerk