130802

I wanted to take a break from my ’13 Games observations to say congrats to the Outlaws who had the most success at this year’s big show (also, I’ve got four Top Gear episodes to catch up on).

Many of you have heard the story of how I first met the team from CrossFit Adrenaline. They walked up to me right after the 2012 South East Regionals, to tell me they had been following the site, they had just qualified for the ’12 Games, and to apologize for lifting in Nike Frees. After I made them promise to buy some Weightlifting shoes, I shook their hands and told them I’d be watching them at the Games.

After coming in 22nd in 2012, and despite my most fervent efforts to convince Lindsay Bourdon to go individual in 2013, they decided to make another run as a team. Folks, this is a true team. They are not a recruited “dream team”. They all train together daily at Adrenaline, have been following the site for a year-and-a-half, and are comprised of nothing but family and friends. Lindsay’s third place overall finish in the Open didn’t even give her a second thought about her commitment to a team that had both her sister, and her fiancé.

After a thirtieth place finish on the first event, they stormed all the way back, and sealed their podium spot by obliterating the final workout with a time that was almost three full minutes faster than the first and second place team. With all the teams that have former Games athletes littering their rosters, I’ve gotta say that the Adrenaline podium finish feels a lot like George Mason going to the Final Four.

Congrats guys, we are proud to have you as the first team of Outlaws to take a podium at the Games.

photo


WOD 130802:

BBG

  1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
  2. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Weighted Pullups @ 50% of last week’s heaviest weight – rest 60 sec.
3b) 3X8 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

 

59 thoughts on “130802

  1. Awesome team! Met them at Battle by the Mounds competition they had a few months back. Humble and all very nice!

  2. I just built an Outlaw-friendly gym directory so we can more easily answer the eternal question, “Are there any Outlaw-friendly gyms in my area?”

    http://outlaw-friendly.carpeferrum.com

    If you’re looking for a gym, go see if there is one near you.
    If you have a gym you want added to the directory, go to the site and click on the link to email me your gym information.

  3. Man I love Top Gear, but this season has only been so-so. The episode going to Spain was the best thus far.

    Nice work Adrenaline!

  4. Double clean + 1 jerk or double CJ?
    I have been doing double CJ on fridays

  5. Any solo exercisers working out in Broward County (South Florida) looking for someone to work out with. I generally workout by myself in my garage gym but looking for someone to train with every once in a while.

  6. BBG
    Both were horrible today. Rushed in without warming up my hip and it gave me problems the whole time.
    Snatches sat between 100-105kg
    C&J’s sat on 120kg

    Strength
    1) 110/120/130/140kg
    2a) 100/107/115/115kg
    2b) 85/85/87/90kg
    3a)15kg 10 reps
    3b) 15kg

  7. Yay last day of only legs. Can’t wait to play with snatch again.

    1) 165/175/195/205
    2a) 145/155/165/165
    3b) 10

  8. 1)95-135-(165)-(155) (missed)
    135 for 3
    2)165-185
    185 for 3
    Strength
    1)200-215-230-245#
    2a)160-170-185×2
    2b)195#
    3a)20# 4-6-6

    #TheOutlawWayAfghanistan
    3b)10

  9. 1) 175

    2) 275 (PR for double of any position)

    Strength:
    1) Done off of 405
    2) Done off of 345

    Bench and Strength 3 skipped. Planning on doing the Jason Hoggan version of the half marathon row tomorrow…

  10. BBG:

    1) Snatch from Blocks @bottom of knee – 145# (worked back down to 135# to get full depth)
    2) Clean n Jerk from Blocks @bottom of knee – 185# DNF the 3 sets (wrist injury) *rub some tusin on it

    Strength:
    1) HBBS
    1*10 – 180#
    1*10 – 195#
    1*8 – 210#
    1*8 – 225#

    2a) Front Sqauts 1* 5 (135#, 150#, 160#, 160#)
    2b) 4*8 Close Grip Bench Press (185#, 205#, 225#, 230#) On 230# did 4 myself

    3a) 3xME Strict Weighted Pull ups @50% last wk (8, 6, 8)
    3b) 3X8 Strict Weighted Tempo GH raise – Complete w/15#

  11. Snatch: 185lb
    C&J : 245

    HBBS: 10×225, 10×240, 8×255, 8×275
    FS: 185, 205, 225×2
    No Bench, did dips instead

    Practiced rope climbs instead of doing pullups. Just finally got a rope and I am trying to get comfortable on it.

  12. 1) 130#x3
    2) 185#x2, 195#x1 (CJ PR!, never had 195 overhead before), then proceeded to clean 200# from the blocks but missed the jerk

    Strength
    1 & 2a) Did all squats as writted.
    2b) worked up to 120#x8
    3a) used 10lbs — 6reps 5reps 5reps
    3b) unweighted

  13. BBG:
    Snatch from Blocks @ Bottom of knee: 67 kg
    Clean & Jerk from Blocks @ Bottom of knee: 85 kg (missed 2nd jerk at 90 kg)
    Strength:
    1) 94 kg – 102 kg – 109 kg – 117 kg
    2a) 94 kg – 102 kg – 109 kg – 109 kg
    2b) 72 kg – 75 kg – 75 kg – 77 kg (7 reps)
    3a) 8 kg: 10 reps – 7 reps – 7 reps
    3b) Done

  14. BBG
    1) 115 – 145 – 155 – 155 – 155 (Missed #2)
    2) 135 – 185 – 205 (Miss) then 205 for three no misses
    HBBS off of 340
    FS off of 270
    Bench – 185 195 190 190
    3a) 5 – 5 – 6 @ 25#
    3b) no GHD or partner so reverse hypers with chains @ 20 – 30 – 40#

  15. BBG:
    1. 205#
    2. 240#
    Strength:
    1. Based off 350#
    2a. Based off 300#
    2b. 185# 200# 210# 215#
    3a. 12kg with 10-9-9 reps
    3b. Body Weight

  16. BBG:
    Snatch from blocks: 3×3 @ 215#
    Clean and Jerk from blocks: 3×2 @ 265 (on first set missed my second jerk but after that had no problem)

    Strength:
    275# (did 8 reps not 10 on accident), 295# (did 12 reps to make up for the missed 2 reps in first set), 318#, 341#

    Front Squat: 220#, 237#, 255#, 255#
    Close Grip Bench: 225#, 235#, 245#, 245#

    Weighted Pull up: 8, 7, 7
    Tempo Gh Raise: finished

  17. kept the bbg really light today. got a competition tomorrow in east lansing. i wanna be fresh to compete, but i know i need to keep getting stronger and practicing this stuff
    snatches-145
    c+j-165
    hbbs(405) felt great
    front squat (320)
    skipped the rest. plenty of mobility and stretching will be done later.

    • @Maximus – You competing at Spartan CF?! What box are you from? I tried getting into that competition after it had filled, and it looks like I am not competing. Wish you the best of luck!

  18. BBG:
    1) 135#
    2) 205#
    Strength:
    1) Off 355#: 215#, 230#, 250#, 265#
    2a) Off 280#: 165#, 185#, 195#x2
    2b) 165#x4
    3a) 45#- 11,8,6
    3b) 20#x3

  19. 1.135-175 three sets at 155
    2.185-225 three sets at 205
    3.off 375
    1a. 0ff 325
    1b. 205
    weighted 8,8,8
    GHs done

  20. M/27/170#/NorCal

    1) 195#
    2) 245#

    Did the Hatch. That’s all I had time for today.

  21. BBG:
    1) 165, had 190 overhead a couple times for a 1rm PR couldn’t lock it out.
    2) Trying to let my shoulder/gash on my collar bone heal.

    Strength:
    1) Off 325 (-10 1rm)
    2a) Off 275
    2b) 160×2, 155×2
    3a) 8,8,8
    3b) GM’s @135

  22. BBG:
    1) 135#
    2) 205, 195

    Strength:
    1) Off of 315
    2a) Off of 250
    2b) 155, 165, 175, 185
    3a) 5 across…must be getting chunky
    3b) DND

  23. Snatch – 195 (missed 3rd rep sillily), 195, 185, 185
    Wasn’t feeling C&J so stuck with 225
    Different Fr. Sq. programming
    Weighted pull-ups – 45# – 15, 15, 13

  24. 1) 180 no misses
    2) 225 no misses
    HBBS: 255,275,295,315
    FS: 210,225,245,245
    CGBP: 195,200,205,210
    Skipped pull-ups
    Ghr done at body weight

  25. Sn- 165
    3×3- missed 3rd let on 2nd set

    CnJ- 205
    3×2 made all cleans, skipped last jerk on set 2 and 3-“irritated disc” says PT and I could definitely feel it here, didn’t want to kill myself

    HBBS- off 325 all done
    FS- off 285 all done
    BP- 195×2, 185×2 (7+1 on last set)

    Pull-up- 20#- 9, 7, 6
    GHR- 10# done

  26. 1) 65kg
    2) 82.5kg, did 3×2 @ 72.5 to clean up some technical issues
    Strength work – done.
    M/F/S – 8/9/7…one more day before taking a week off while I’m on vacation.

  27. BBG
    Snatch @205 (hit 215 twice but failed)
    Clean @265 (felt amazing today!)

    STRENGTH
    HBBS off 390, no misses
    FS off 315, no misses
    CGBP @225
    Pullups-skipped
    GH-done

  28. 26/170#/M/CenEast

    2/2/2

    3RM Sn from blocks below knee: 105; 120; 135; 150#
    3×3: Went 2/3; 2/3; 3/3

    2RM C&J from blocks below knee: 175; 195; 210#
    3×2: Went 6/6 – still need to work on getting under the bar during the Jerk and getting my front foot forward enough.

    HBBS: Off of 320#. Done.
    FS: Off of 260#. Done.

    ME pull-ups: Since I didn’t do it last week, I just did BW – 10; 11; 10
    GHD: DND (time constraint)

  29. Bbg: 1) 180lbs – felt great! 1rm is 195lbs,so was happy with 180for a triple
    2) 220lbs – wasn’t feeling it today
    Strength: 1) off 350lbs
    2a) off 255lbs
    2b) 185lbs
    3a) 11,8,8

  30. BBG:
    1)155
    2) 185, 205 with misses.
    Strength:
    1) complete off 380#
    2a) complete off 300#
    2b) 195#
    3a) 26.5# 9, 10, 9
    3b) 10# complete

  31. BBG
    1)225
    2)295
    Strength
    1)310/335/360/386
    2a)245/265/285/285
    2b)155
    3a)10/8/8 20#
    3b)35#

  32. Finally back lifting! Look it easy today, but actually feeling great!

    Snatch: 95
    C&J: 125
    HBBS: 155-165-175-190
    FS: 140-150-160-160
    CGB: N/A

  33. BBG:
    1. 205#
    -11 out of 12 successful
    2. 240#
    – all successful

    STR:
    1. Based off 380#
    2a. Based off 325#
    2b. 185# x 4… working on keeping elbows in
    3a. 12kg with 8-9-10 reps
    3b. Body Weight

  34. 1) 215.
    Did sets at 205. One miss last rep second set.
    2) 275
    Done. Wasn’t easy. One miss clean, one miss jerk.
    Legs felt strong, pulling from this position sucks.

    Squats:
    1) done off 340
    2) done off 315+ 10
    Bench) 185

    5/6/2

  35. Strength:
    BS: 255,275, 295, 315 (all smooth and easy)

    FS:195, 205, 225, 225
    BP: 155, 185×3

    Got roped into a dirty Alt wod instead today, will finish strength tomorrow

  36. BBG
    Snatch 155
    C&J – 215
    Strength
    1) based on 95% of 270
    2a) Based on 95% of 260
    2b) 165 (failed very last rep)
    3a) 8,9,9 at 26 lbs
    3b) 10 lbs

  37. BBG
    1. up to 205 couple misses
    all sets at 20
    2. up tp 290 pr clean and jerk double of any kind

    strenght:
    1. off 415
    2a off 355
    2a 195×4
    3a 11 7 8 at 25#
    3b 3×8@20#

  38. I am not sure if my maxes are going up but after a couple months of doing Outlaw I can definitely tell my capacity to move heavy loads quickly has increased (as in loads near my max feel easier than before). I guess per the Doctrine, I may not ever hit a PR during training due to the fact that we training near maximal loads a lot.

    BBG: 175 Snatch (same as last week) & 225 C&J (got 1 at 235)
    Strength:
    1) 205, 220, 235, 255
    2a)175, 190, 200, 200
    2b) 155 across
    3a) 50#, 5 reps each set
    3b) Complete, no weight, couldn’t figure out a good way to use weight as I do not have a GHD.

  39. 1) 105
    2) 155
    Hbbs off of 215/fs off of 170
    Bench) 115#
    Bodyweight pull ups (5,3,7)
    Mod ghrs (no machine) 10#

  40. Not sure why my post didn’t go up.

    Snatch 220 (tweeked elbow on one of the sets)
    Clean (no jerk cause of elbow) 275
    1) 245-265-285-305
    2a) 225-240-255-255
    2b) 195
    3a) 20# – 8,8,8 (C2B)
    3b) 10#

    #TheOutlawWayAfghanistan

  41. 1) 120 no misses but ugly last rep on the last set of three
    2) 160 missed last jerk

    strength:
    hbbs off of 215

    front squat off of 200
    bench 100-3×120

    skipped pulling

  42. 1) 130# for 3 reps, tnen went for.singles. Hit 140#. PR by 5#.

    2) did just cleans. 165 for 2 reps. Then again went for singles: 180#. PR by 5#.

    Strength:
    1).1×10@145
    1×10@160
    1×8@170
    1×8@185

    2) a) front squats: 125/135/2×145#
    B) close grip bench.press: 105/115/120/130

    3) a) ME weighted pull ups@15#
    4/6/6
    B) GHR 3×25#

  43. BBG
    1) 135# (off mid-thigh blocks)
    2) 190# (same)

    Strength
    1) 205#-225#-240#-255#
    2a) 170#-185#-200#-200#
    2b) 155#-165#-170#-175# (x5)

  44. BBG
    1) 105#
    2) 165×1, 155×2
    Strength
    1)141, 153, 165, 177
    2a)135, 140, 151, 151
    2b) 145, 145, 145, 145

    3a) 38# (two weighted vests, 22+16) 11, 9, 9, 7
    3b) unweighted attempts.

  45. No BBG – Wrist
    Strength:
    1. 200-220-235-250
    2a. 185-195-210-210
    2b. 195-200-205-210(4)
    3a. 8-8-6 at 35lb
    3b. Done, unweighted.

  46. BBG
    1. 180, did from knee used wraps no blocks.
    2. 215, high hang no blocks. Missed 235, grip smoked from last night’s kbs and bar mu’s
    Strength
    1) HBBS: 260, 280, 300, 320. Difficult
    2a) Front Squat: 210, 225, 245, 245
    2b) Close Grip Bench Press, 210, 215, 225, 235×7
    3a) 3XME Strict Weighted Pullups @ 50% of last week’s heaviest weight., 14, 12, 10
    3b) 3X8 Strict Weighted Tempo GH Raise: Did @ body weight

  47. 1) 125 for 3RM, had to go down to 120 for the 3 Sets.
    2) 175, 3 sets @175
    HBBS & FS ran outta time, spent way to much time with 1 and 2.

  48. BBG
    1) 205
    2) 250 Did working sets @240

    STR
    1) off 405
    2a) off 330
    2b) 215
    3a) Nope
    3b) Nope

  49. BBG (no blocks, held @ bottom of knee) – Snatch 105#, C&J 165#

    Strength
    1) 185-200-215-230
    2a) 155-165-180-180
    2b) ME Push-ups, hands 12″ apart – 17, 14, 12, 12
    3a) 2XME @ 10#, 5, 4

  50. BBG –
    1 – 45kg
    2 – 60kg

    Strength-
    1 – 67,5 – 72,5 – 77,5 – 82,5
    2a – 55 – 60 – 62,5
    2b – 30-35 only did 2 sets, right shoulder hurt a little
    3a – 5kg – 7-6-5
    3b – no weight added

    MFS – 552

  51. BBG
    1) 155
    2) 205
    Strength
    1) 215-235-250-270
    2a) 170-180-195×2
    2b) 140-165-180-190
    3a) @20lb 7-8-8
    3b) 15lbs

  52. BBG :

    Snatch from the blocks (Below the Knee) Heavy Triple : 175#

    C & J Heavy Double from the blocks : 235#

    HBBS : Based off of 375#

    FS : Based off of 325#
    Bench : 135# Narrow Grip (Still not used to this)

    Conditioning :

    Did Box’s WOD

    5 rds. for time:
    50 DU’s
    10 KB Cleans (32kg)
    10 Box Jumps

    8:21 RX’d.

    Conclusions :
    1. Squats make you stronger in Box Jumps (wow).
    2. Oly’s from below the knee are awkward as fuck.

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