Here’s two of the first three events from the Sweat RX Championships – Pro Outlaw Division. If you really can’t keep yourself from testing these, email your results to Info@TheOutlawWay.com (DON’T post them to comments). More to come tomorrow…
Event 2 (Friday PM):
15 minutes to establish a max of the following:
1 Clean + 5 Front Squats + 1 Jerk.
Each of the parts of the complex are scored separately. The only minimum requirement is that the complex must be completed at least once – in order – to get a score. Technically the score of the Jerk will be the score of the completed complex. A full squat on the Clean will count as the first rep of the 5 Front Squats.
Scoring: The Clean is worth 50 points, the Front Squats are worth 50 points, and the Jerk is worth 50 points. The clean is the only requirement to move up in load, after the complex has been completed at least once.
Event 3 (Saturday AM) – “500 AD”:
500 Airdyne Calories for time.
*Every 7 minutes, beginning at 7:00 then at 14:00 and 21:00, 1 min ME Snatches (any style).
Load will progress at each minute test. 185-205-225/110-125-140. Reps will be scored 10 points @ 185/110, 20 points @ 205/125, 30 points @ 225/140. Most points wins.
Scoring: These are two separate scored efforts. 100 points for 500 AD, 100 points for ME Snatches.
WOD 130809:
BBG
- Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
- Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
Strength
1) HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest as needed.
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heaviest possible, 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 C2B Pullups – rest 60 sec.
3b) 3X15 Strict GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
Just a question about the “500 AD” wod…
I don’t know how long it will take to add up 500 calories on an Air dyne, it may actually take 25-30 minutes. But if it doesn’t, and an athlete hits the 500 mark at 18 minutes, does that me they get to rest until the 21 minute mark (3 minutes) before the last set of ME snatches?
I probably should’ve googled before asking this question. Lol it seems like its very hard to get 100 cals in 5 minutes on an air dyne, so the athletes will end up using the air dyne for well over 25 minutes. My bad.
+1 FOR GOOGLE!
Yep.
If we want to do those wod’s, should they be done before or after?
How do you do 2 from blocks and then 1 from the floor. Isn’t the blocks in the way?
Put the bar on the floor after the reps from the blocks.
Thanks coach.
No touch and go then 🙂
ummm
Lulz
What’s the time cap on the Air Dyne workoutV
26/170#/5’9″/M/CenEast
3/1/7 – Got a tetanus shot yesterday (Wednesday) and as a result, couldn’t lift my right arm. Took Wednesday to rest hoping it would be better today. Not the case.
BBG: Skipped due to tetanus shot and sand in my pu$$y
HBBS: Done. Off of 320#
FS: Done. Off of 260#. Hardest FSs yet.
CGBP: 185#. Done.
ME SC2Bs: 10/8/8
GHD: Done.
Up to Northern MI for the weekend…giggity
http://games.crossfit.com/article/let-games-begin
#9…….
outlaw friendly gyms around pompano??
Pompano FL?
Noob question! Someone (I thought it was an outlaw way admin) posted a hatch squat cycle spreadsheet in the comments section before we started this program. I’ve been using it, but for some reason when I looked at coach Rudy’s percentages, they didn’t match up. Was I dooped by an imposter!?
1) 195lb
2) skipped
Strength
1) Done off of 405
2a) Done off of 345
2b) 225lb across
3a) 7-6-5
3b) Done
#nomoresetsof8
BBG:
1) 135#
2) 155#
S:
1) 245, 265, 285, 300#
Complete the remaining later…
1) 225 (think I could have hit 235 but 10 minutes was up and 3 more sets with it … probably not)
2) 265
S1) 265-285-305-325
S2a) 215-235-255-255
S3a) 10-10-10
S2b) 175
S3b) done
#TheOutlawWayAfghanistan
No Snatches or Cleans today. Tweaked shoulder on Tuesday and want to rest it one more day.
Anyone else go beast mode on squats today? Last set was supposed to be 295lbx8 but I was feeling good so bumped it to 315. Got to 8 and felt good…..kept going and ended up hitting 315 for 10. My 1RM before Smolov was 355. Boomsauce.
HBBS: 240×8, 255×8, 275×8, 315×10
FS: Was feeling great so did all 4 rounds at the 70% – 225lb
Bench: all rounds at 225lb
Pullups : 9, 8, 6, 5
Did some GHD situps with medball and Pistol work after
Nice work dude.
1) 125#, missed 130# from the floor
2) 175#
1) HBBS done as written
2) tested Event 1 instead of FS
2b) tempo bench up to 115
Airdyne work for conditioning.
BBG
60 kg
80 kg
Strength
1) 100 kg – 110 kg – 117,5 kg – 125 kg
2a) 85 kg – 92,5 kg – 100 kg
2b) 60 kg – 65 kg – 70 kg – 72,5 kg
3a) 9 / 7 / 6
3b) Done
BBG:
1) Snatch 190
190/190/190
2) clean and jerks 255
255/245/245
Strength:
1) HBBS
270, 290, 310, 330
2a) FS
210,225,245,245
2b) Bench
135,145,155,155
3a) Pullups
5,5,4
3b) GHR
Done
M/17/155#
BBG:
1) 145#
2) 175#
Strength:
1) 185-200-210-220
2a) 145-160-170-170
2b) 155#
3a) 14-12-13
3b) Done
Some rowing and ab work for a little conditioning.
bbg
1)205, 225f (miss from floor)
2)265
rest later
1) 125
2) 145
Strength
1) Done off of 220
2a) done off 185
2b) 115-95-95-95
3a) 5-5-5
M/19/185
1) 165
2) 225
S1) based off 405
S2a) based off 315
S2b) 180
S3a) 6/8/6
S3b) done
block work felt really good for once
#nomoresetsof8
M/25/96kg
1: 60 kg
2: 80kg
S1: Worked of 190 kg
S2a:Worked of 150 kg
S2b: No bench thus subsitute with stricht HSPU same tempo as bench.
S3a: 15;10;8
S3b: Done.
First day on Outlaw way.
BBG
1) 165
2) 205
STR
1) Skipped as quad is very knotted
2)
3a) 5/4/4
3b) done
M/27/170#/NorCal
BBG
1) 185#
2) 225#
Strength
1) 230# – 245 – 265 – 280
2) 180# – 190 – 210 – 210
3a and 3b later… ran out of time
Still nursing hip on back squats and in general.
1) 220
2) 265
BS off 415 but lowered reps and percentages.
FS off 355 – raised percentages here.
C2B – 8, 7, 7
GHR – Done
Wasn’t feelin’ it today.
Snatch – 195, 185×1, 175×2
Clean – 235 235×3
C2B Pull-ups – 16, 18, 17
BBG:
1.)215, 225x2f from floor
2.) 225, 240x2f from floor
*missed the part about doing another 3 sets at working weight…not that upset
Strength:
1.)205×8, 220×8, 235×8, 255×8
2a.) 180×5, 195×5, 210x5x5
2b.) 135x5x5, 145×5, 150x4f
3a.)12, 11, 9
3b.) completed
F/49/160
BBG
1.) 113#
2.) 133#
STR
1.) HBBS done off 238#
2a.) FS done off 183#
2b.) 93#, 103#, 113#, 113#
3a.) 3-3-3
3b.) done
BBG
1) 170
2) 205 no jerks
Stayed light. Shoulders been nagging the last couple days
Strength
1) 235, 250, 270, 290
2a) 175, 195, 205
2b) 135×4 stayed light again cuz of shoulder
3a) 6, 5, 5
3b) done
BBG:
1) 155
2) 195
Strength:
1) Off 325 (-10 1 rm)
2) Off 275
3a) 155×2, 145, 150
3b) 11, 10, 10, 10
1) 123
2) 133
Strength
1) off 263
2a) off 220
2b) 103
3) just did some CTBs
BBG:
1) 170, missed one on the second set.
2) 220, my wrists were killing me
Strength:
1) HBBS: 225, 235, 260, 275
2a) 175, 190, 205, 205
2b) 155 across, that last rep got hard
3a) 12, 9, 8
3b) Done.
Bbg: 1) 175lbs
2) 215lbs
Strength: 1) off 350lbs
2a) off 255
2b) 180lbs
3a) 5each round
3b) dnd
WOD 130809:
BBG
1. Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
120#(missed snatch from floor@125#). Is it just me or it really feels awkward to do that snatch from the floor?
3×120#. Missed last snatch from floor :/
2. Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
145#
Strength
1) HBBS: 1X8@65%, 160#
70%, 170#
75%, 185#
80% 195#
2a) Front Squat: 1X5@60%, 125#1X5@65%,135# 2X5@70% 145#– rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press
95/105/115/115
3a) 3XME Strict C2B Pullups – rest 60 sec. 3b) 3X15 Strict GH Raise – rest 60 sec.
Pull ups: 2/2/2. Never done those, so surprised that made them at all.
Strength
1) based on 95% of 285
2a) based on 95% of 275
2b) 155
3a) 10, 8, 8
3b) done
BBG
1.Snatch Double from Blocks @ top of knee + 1 Rep from floor: 175, missed 190 no blocks used wraps
2. –
Strength
1) HBBS: 280,300,320,345-no misses. difficult
2a) Front Squat: 210,225,245,245-no misses
2b) 4X5 Tempo Close Grip Bench Press: 205,210,210,210
3a) 3XME Strict C2B Pullups – 8,10,9
3b) 3X15 Strict GH Raise – done
BBG
1) 205, Working Sets @ 195
2) 225 – Clean Triple from blocks (top of knee) + Jerk
STR
1) Off 405
2a) Off 330
2b) 165,180,180,190
3a) 4-4-4
3b) done
BBG-
1) 40kg
2) 55kg
took it light. all really smooth, felt great!
HBBS – 72,5 77,5 82,5 87,5kg – horrible, no fails, but the first weight felt like a bus already!
FS – 55 60 62,5kg easy!
Str
1) c2b pullups 4-4-2
2) done
MFS – 472
BBG:
Snatch – 95, 105, 115
C&J – 135, 155
Strength:
1) 200, 215, 230, 250
2a) 155, 165, 180, 180
2b) Tempo push-ups, hands 12″ apart (held bottom position for 3sec)
3a) 4, 3, 3
BBG
1) 135
2) 185
no blocks for either lift. hang snatch/clean from top of knee.
Strength
1) 235-250-270-290
2a) 170-180-195×2
2b) 145
3a) 7-8-10
3b) done
First day back after nursing a flue virus for 5 days, glad to be back, but had to be very careful.
BBG :
2 Hang (top of knee) + 1 Full Snatch = 155#
3 sets @ 135#
2 Hang (top of knee) + 1 Full Clean & Jerk = 195#
3 sets @ 175#
HBBS :
8 @ 245#
8 @ 265#
8 @ 280#
8 @ 300# (Pain)
3a) Front Squat : 195#, 210#, 220#, 230#
3b) Bench Press : 135# across
Skipped Strict CTB and GH Raise work. Did class WOD instead.
“Braless Annie”
50-40-30-20-10
Double Unders
Sit-ups (Arms across the chest)
6:28 RX’d.