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.
WOD 130802:
BBG
- 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.
- 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
Awesome team! Met them at Battle by the Mounds competition they had a few months back. Humble and all very nice!
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.
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!
Double clean + 1 jerk or double CJ?
I have been doing double CJ on fridays
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.
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
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
Lol. I see what you there…..
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
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…
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#
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.
BBG
Snatch from Blocks @ 175
Clean & Jerk from Blocks @ 245
Strength
1) HBBS: Done off 410
2a) Front Squat: Done off 315 then added 25
2b) 4X8 Close Grip Bench Press: 205
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
Good job on your jerk!!!
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
Bbg
1-275#/255#
2- 205#/195#
3- 245/265/285/305
4-205/215/245
Rest complete
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#
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
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
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!
bbg
1)205
2)255 jerks feel awful today
str
1)245,265,290,310
2a)215,235,250×2
2b)205,215,225,235
3a)35lbs-13,11,10
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
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
M/27/170#/NorCal
1) 195#
2) 245#
Did the Hatch. That’s all I had time for today.
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
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
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
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
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
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.
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
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)
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
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
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#
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
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
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
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
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
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#
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.
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#
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
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
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#
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)
BBG:
1) 115#
2) 155#
S:
1) 225, 245, 265, 285#
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.
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.
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
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.
BBG
1) 205
2) 250 Did working sets @240
STR
1) off 405
2a) off 330
2b) 215
3a) Nope
3b) Nope
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
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
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
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.