The new site will be up at any moment, but I wanted to go ahead and get the work posted at a reasonable time, for those of you on the other side of the world. Make sure to refresh a billion times—the new site could pop up at any moment… Like a ninja, or Santa.
I’ve gotta say it — Kevin Simons may have just taken Paul Estrada’s title as the “King of the Outlaws”. Paul may have a bigger total (largely based on that “gift from Jesus” Snatch), but Kevin’s all-around strength numbers are unmatched. With this Squat he breaks his own Outlaw Record of 520#, and sets a new PR of 540#.
I asked Coach Pendlay if he was impressed… He yawned.
Kevin Simons – 540# (245kg) HBBS:
SUPER-MEGA exercise for weak Americans – featuring Vladimir Tyminski:
BBG
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.
3b) 4X8 Pendlay Rows – heaviest possible, rest 60 sec.
Conditioning
With no rest between sections:
1 minute ME Rope Climbs 15′
3 minute AMRAP of:
15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)
2 minutes ME Rope Climbs 15′
3 minute AMRAP of:
15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)
1 minute ME Rope Climbs 15′
Thanks Rudy for taking care of us on the other side of the world!
Does the squat program start tuesday?
w8’n see bruh.
BBG
1.) 185#
2.) did not do
3a.) 185#-1, 205#-3
3b.) 155#
Conditioning
5 rope climbs
1 round + 2 kb push press
5 rope climbs
1 round + 6 Burpees
3 rope climbs
I made up an Excel spreadsheet for the upcoming Hatch Squat cycle. If any Outlaws are interested, here is the link:
http://wildernessathletics.com/2013/07/14/hatch-squat-cycle/
great, im updating it, and add one increment line
“use 2 KBs – one in each hand”… +1.
Tried to nip that one in the bud.
http://m.facebook.com/home.php?refsrc=http%3A%2F%2Fwww.facebook.com%2F&refid=8&_rdr#!/home.php?refsrc=http%3A%2F%2Fwww.facebook.com%2F&soft=side-area&__user=1705129420
Hopefully this link works, just wanted to show off my progress, coming up on 2 years here soon since I started getting in shape! Lost 115# so far, I’ve been crossfitting for 1 year now.
Stupid useless phone, maybe this is the correct link.
http://m.facebook.com/photo.php?fbid=3188260121146&id=1705129420&set=a.1403465542397.39020.1705129420&__user=1705129420
Still doesn’t work lol. Use imgur.com or tinypic to upload it and then post the link here.
Could we get a Translation on what Tyminski’s saying?
Pblssppbblssbleh
1) 105kg, missed the high hang at 110kg
2) 100kg, smooth
3a) 120kg
3b) 120kg
Cond)
3 rope climb
2 rounds
6 rope climb
1+15
2 rope climb
Really tired on this
BBG
1) 145
2) 125
Cond)
Complete.
Cond done with strict pull-ups and 115# push press..
BBG
1) 3 pos snatch max- 205#
2) 90% (185) all 3, no misses
Strength
1) H. Snatch pulls (225)
2) P. Rows (225)
MetCon
-4 climbs
-1 round + 10 burpees
-4 climbs
-1 round + 3 burpees
-2 climbs
Not sure if the old site comments will transfer – sorry if this duplicates:
BBG
1) 155 (failed high hang at 160)
2) 140
3a) 170
3b) 135
Conditioning
3 climbs
1 round plus 15 burpees
3 climbs
1 roun plus 15 burpees
2 climbs
Total score of 88
BBG
1) 155#
2) 140# x 3
Strength
3) High pulls: 185#
4) Rows: 205#
Cond:
8 floor pulls (leg is messed up – unable to rope climb)
1 RD + 15 burpees
14 floor pulls
1 RD + 10 Burpees
6 floor pulls
BBG:
1) 175. Failed a couple at 195, didn’t bother with 185. Trying to get kinks out.
2) Done at 155.
3a) Done at 195
3b) 195-195-215-215
Conditioning:
4 ascents
2 rounds
4 ascents
1 round + 12 burpees
2 ascents
new site looks really good!
1) 135#
2) 120#
3a) 150#
3b) 150#
Conditioning with a 6 foot rope because I work out in my garage, so all legless, and 30# DB for the Push Press
5
1+17
4
1+10
3
3A- 205# (not explosive and could only pull to top of abdomen)
3B- 150
Rest later
1- 165 (ran out of time)
2. 150 3/3
METCON-
4 RC
1+18
4 RC
1+3
2 RC
Hands down the slowest moving WOD in a long time
1) 185#
2) 165#
3a) 205#
3b) 185#
Conditioning
4 rope climbs
1 + 5
3 Rope climbs
1
2 Rope climbs
1) up to 145, 3×1 at 115. Kept it super light today to work on proper 2nd pull/knees under and vertical bar path. This month will be all about that positioning.
a) 205
b) 115
3×15 Strict Pullups and KB Push Press 24kg
Was in a rush so just got this in before heading out.
1. 110# (Hi-hang felt fast and smooth)
2. 100# (Snatch feels better each week)
3a. 120#
3b. 155#
Cnd. Complete
New site is BA! Cannot wait to start Hatch Squatting.
M/27/5’11″/170#/NorCal
BBG
1) 185#
2) 165# 3/3
3a) 205#
3b)205#
Conditioning
Subbed MU’s for RC’s + 115# PP for 24KG KBS
MU’s 9
B+PP 50
MU’s 12
B+PP 42
MU’s 7
BBG:
1) 85Kg
2) 77.5Kg
3a) 92.5Kg
3b) 80-85-90-90Kg
Cond
4/1+7 burpees/3/1+9 burpees/2
BBG:
1) 165, 170(f-3rd pos)
2) 150
3a) 185
3b) 135, 145×3
Conditioning:
*Push Press 115#
3
1+22
4
1+10
2
BBG:
1) 155 – First time doing this. Worked on mechanics. Mobility is finally getting better with all the olympic lifting we’ve been doing. I’ve never felt so good in the bottom of the snatch position.
2) 3×1 @ 140, no misses
3a) 170 across
3b) 170 across
Conditioning:
Rope Climbs: 4
AMRAP: 1 + 16
Rope Climbs: 3
AMRAP: 1 + 5
Rope Climbs: 2
1) 175, 180 (failed on high hang…damn)
2) 160
3a) 200
3b) 220
cond:
RC 3
amrap 1rd + 11 burpees
RC 3
amrap 1rd + 8 burpees
RC 1
BBG
1) 155# Focused on a fast third pull.
2) 135#
3a) 175
3b) 175
Cond: Substituted DU for Rope Climbs. Know this is not really related at all but I didn’t have rope/pull up bar/rings so I picked something I suck at.
1 Min ME DU: 37
3 Min AMRAP: 2 rds + 1 rep
2 Min ME DU: 65
3 Min AMRAP: 2rds + 5 rep
1 Min ME DU: 51
I’m much better at DU when I’m dog tired. It’s frustrating.
@”sam smith” I’m focusing on dropping under the bar more like my life depends on it and less like a 90 year old grandma. Video later this week, hopefully it looks better.
Did my gyms wod for cond (i dont have a rope climb/have never used one) then,
1) 135
2) 120
3a) 145 first set, crushed my pubic bone, dropped to 125 rest
3b) 145
BBG:
1) 145# (missed hi-hang @ 155#)
2) 130# (no misses)
3a) 160#
3b) 185#
WOD- 3/1+15+7/4/1+7/3 Rx
1) 185
2) 165
3a) 185 didn’t feel like I would stay true to the movement at 110%
3b) 135, 155, 165 x2
Conditioning
4 RC
1+23
4 RC
1+10
3 RC
Went back and tested my HBBS:
Previous PR: 305#
Today: 345#!!!
BBG
1) 145
2)130
3a) 160
3b) 155, 165, 165, 175
Cond:
3
1+11
4
1+2
2
1. 130#
2. 120#
3a. 145#
3b. 175#
Cond: 3 RC, 1 round + 15, 5 RC, 1 round + 6, 2 RC
1) 200
2) 185
3a) 225
Didn’t have equipment for conditioning so did something else.
Bbg
1)175
2)155
3a)195
3b)195
1) 145lbs
2) 130lbs
3a 165lbs
3b 165lbs
4RC
2+1 burpee
5RC
1+1 burpee
2RC
1) 115
2) 105
3a) 130
3b) 135
BBG:
1) 165#
2) 155#
3a) 185#
3b) 185#
Conditioning:
5RC, 1rnd+14, 5RC, 1rnd+10, 3RC
1) up to 225 230 missed hi hang(barely)
2) 205(went off 230) no fails
3a) 255
3b) 235
Cond:
4
1+15
4
1+11
3
5/2/2
Vacation wods this week. No gym, no barbell. Brought a few tools though. Elevation 8700′
7 mins:
7 kettles high pulls
7 ring dips
7 air squats
Kettellbell
1) 62.5
2) 57.5
3a) 70
3b) 175#
Conditioning – done. subbed modified rope climbs.
Strength:
1) Worked up to 150lbs
2) 135
3) 155
4) 145
Conditioning:
5 rope climbs
1+10
5 rope climbs
1+5
3 rope climbs
1) 175, 185f hi hang. So close on the hi hang. I was there just slightly forward.
2) 160 for all. No misses.
3a) 195, 195, 195, 195
3b) 195, 195, 185, 185
Made up Fran. Don’t have a climbing rope anyways.
1- 175
2- 155
3- 195 for both
Cond.
5 climbs
1.5 rounds
4 climbs
1.5 rounds
4 climbs
1) 145
2) 130
3a) 160
3b) 160
Conditioning
3 rope
1 rd + 6 burpees
4 rope
1 rd
1 rope
1. 105
2. 95
3a. 115
3b. 115
Conditioning:
2- 1+10- 3- 1+9- 1
3 position just felt really freaking heavy today. Took rope climbs slow practicing good straight arms when adjusting feet. Slow, but no pain in left shoulder, good trade off.
1. worked up to 145#
2 135# no misses
3. 155#
4. 155#
5 rope
1+12
6 rope
1+2
3 rope
BBG
1) 100
2)90
3a)110
3b)185,195,195,185
conditioning (subbed 40# KB’s)
15 rope pull-ups
1round + 7 burpees
14 rope pull-ups
1 round + 3 burpees
9 rope pull-ups
1. 155, failed @ 175#
2. Used 145#. f, f, success. Hi hang felt terrible could have been the swamp heat.
Conditioning.
Subbed strict pull up since in garage.
17
2 rds
16
1+15 rds
9
First time posting.. not great at this but figured I should contribute to the blog.. M/24/218lb/6’4″
1. 125lb – max snatch is 160.. but this was difficult with the different hang positions
2. 115lb
3a. ~135lb
3b. skip
conditioning – had to use 16kg both arms.. and can’t climb rope (80% coordination 20 % strength) but worked on it during allotted time
M/F/S – 4/3/1
1) 125 Kept failing on 3rd position at 135. Just couldnt seem to drop down into the hole and stick today. Lot of inconsistency
2) Did at 115. First two sets complete. Could not get the third set. Again just couldnt balance the weight today.
3a,3b skip was too pissed
Cond- RX
3 Rope climbs
1+14
4 RC’s
1+3
2 RC’s
3 pos: 210 failed hig hang a 220 twice
3×1 # 195
pull 245×4
pendlay 205×4
conditioning:
6 rope
2+3 burpees
6 Rope
1+15 burpees
4 rope
1- 130 lbs
2- 115 lbs
3a- 145 lbs
3b- 125 lbs
Conditioning: 3,1,3,1,2
BBG:
1) 75kg – missed it once, was a good fight
2) 67.5kg – this sucked for me, missed a lot of attempts, gave up after a while. Head wasn’t in the right place. Move on and forget.
3a) 82.5kg – Solid
3b) 82.5kg – Also solid, possibly too light, couldn’t be stuffed changing weights.
This is cherry picking at its finest, but I had a competition Saturday so I got a little off.
Today I tested my HBBS, got a 20# pr at 285. Also did the rope climb WOD, first time I’ve done a WOD with rope climbs in it.
Total rope climbs: 7
number of rounds: 1+14, 1+9
Doing strength work later today.
BBG:
1) 205 lbs
2) 185 lbs
3a) 225 lbs
3b) 185 lbs
Conditioning:
3 Climbs
1 Round + 18 Reps
3 Climbs
1 Round + 15 Reps
2 Climbs
BBG:
1) 145
2) 130
3a) 160
3b) 135
Conditioning:
(no rope) 7 rope pullups
1 Round + 5 burpees
10 rope PUs
1 Round
4 rope PUs
BBG:
1) 85kg (failed midway through the 90kg set)
2) 77kg
3a) 100kg
3b) 205#
Conditioning: 17 total rope climbs, did 1 full round + 15 burpees and 1 push press during the first 3 mins, second 3 mins did 1 full round
BBG:
1) 225
2) 205
3a) 250
3b) 225
Conditioning:
16 cals AD
1 Round + 16 Reps
20 Cals AD
1 Round + 16 Reps
7 Cals AD
Throwdown WOD : Helen – 10:38 RX’d
BBG : 175# 3 pos. Snatch
3 x 1 @ 160#
3a) 195#
3b) 195#
Conditioning :
2 ascents
1 round + 10 burpees
1 ascent
1 round + 4 burpees
1 ascent
Done with a 12′ rope.
BBG
a – 3 pos. snatch – 42.5kg – failed the hi-hang on 45kg twice
b – 3×1 90% – 37,5kg done
c – 4×3 snatch high pull 110% – 47,5kg done
d – 4×8 pendlay row – 50-60-60-60kg
Cond:
amrap 1 – 3 ttb – 6 airsquats (sub for rope climb) –> 3
amrap 3 – 15 burpees – 10 push press 2x20kg KB –> 1+16
amrap 2 – 3 ttb – 6 airsquats (sub for rope climb) –> 4
amrap 3 – 15 burpees – 10 push press 2x20kg KB –> 1+10
amrap 1 – 3 ttb – 6 airsquats (sub for rope climb) –> 2
shoulders smoked!
MFS – 233
1@ 132, feeling slow today, plus a little tight in my left trap…
2@ 132
3a @ 143 3b @ 220
Conditioning
1: 2RC 2: 1RD 3: 3RC 4: 1RD 5: 1RC
1) 135#
2) 120#
3a) 2X150#
3b) 2X150#
Cond – (with 40# DBs)
3 Climbs
1R + 8 burpees
3 Climbs
1R + 2 burpees
2 Climbs
1) 105# (grip started to go)
2) 95#
3a) 115#
3b) 135#
Conditioning- No rope, 3 rds and 6 burpees.
1. 145#
2. 135#
3a. 165#
3b. 105# – shoulder issues
Conditioning – bad
3 RC
1 round + 9
4 RC
1 round + 6
1 RC