131008

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Multiple shoutouts to give today…

First… Elisabeth won that monstrosity of a final (2 of 4 pieces, and best overall time at 15:58), to secure the overall victory at the Granite Games. It was a hard fought weekend, with a strong field (5 Games competitors), and balanced tests. Again, after seeing some of this event in person, I cannot say enough about how well it was run or how much I liked the tests. I believe this was also the first time I’ve ever gone to a large scale “off-season” event just to hang out–damn it was fun.
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Second… I believe Andrea Miller became our first female Team Outlaw National Champion, when she won the 69kg weight class at the New Zealand National Weightlifting Championships. She totaled 166kg (70kg Snatch/96kg Clean & Jerk) to win what was her THIRD national title, in three different sports (gymnastics, track, weightlifting). Andy actually started training with the national team after regionals to get her strength numbers up. In January, when she trained with us at a few of the camps in Oz (when she really lifted for the first time), she was the first athlete I had ever seen catch a Snatch, and be so weak in the squat that she couldn’t stand up with it—I believe that was at 135#. She just front squatted 100kg (220#) for a triple. I guess training as a Weightlifter worked.
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Finally… Kaela Pitts (she’s on the left… Do they not have boxes in Connecticut?), from CrossFit Paradigm Performance, took second overall at Beast of the East. This is noteworthy because she had to beat multiple Games competitors to do it, and because she started CF in January (also, she won event 4—an 8RM Back Squat—by hitting a ridiculous 260#). Kaela is clearly one of the stronger competitors we’ve seen (she also hit a 1:39 “Isabel” on the final event, although Danielle Horan hit a ridiculous 1:38), but if she can get her skills in order, I believe we’ll see big things from her this year.
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WOD 131008:

BBG

1) 15 minutes to establish a 2RM Hang Clean & Jerk (the weight may be dropped after the Jerk).

2) Hang Clean & Jerk Double: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1 – rest as needed.

Strength

Front Squat: 1X5@60, 1X5@70%, 1X5@75% – rest 2:00.

Conditioning

5 rounds for Calories and Total Working Time of:

30 seconds ME Airdyne for Cals (sub Row if necessary)
Run 400m (all out)

Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30

50 thoughts on “131008”

    • Hey Justin – I typically warm up to 65-75% of my previous max for said movement then I start the clock. I will typically get 4-5 attempts in the 15 minutes. Hope this helps.

  3. 1) 220! No idea where this came from. My C&J Pr is 235, and hang cleaning 220 even ONCE is a PR. Outlaw Way-the shit just WORKS
    2) done
    3) off 250
    conditioning: done, subbed 400m run with 100m sled push due to poor weather

  5. 1) 295
    2) 295 x 1 x 3
    3) 225-245-265
    C) 71 cal, 11.28 TWT

    #TheOutlawWayAfghanistan

  6. 1) 155
    2) 155 x 1 x 3
    3) 135, 145, 155
    C) 49 cal, 12.50 TWT

    #TheOutlawWayAfghanistan

  7. BBG:
    1) 265#
    2) 235-255-265#

    Strength:
    Off 318#

    Conditioning
    70 cal (row) + 6:43 for the runs

  8. BBG:
    1. 240#
    2. ^
    skipped FS
    Conditioning:
    Spin Bike for 30seconds then 9:24 TWT

  9. M/37/210
    BBG 235
    Work sets complete, missed last jerk
    Metcon switched AD and rower with Nucks.
    Row were about 1:25-1:29 pace, AD around 20-22 Cals. Run around 1:40-1:47. Felt great pushing hard this AM!!

      • ahaha no just a groomsmen but, driving from STL to KC then back to STL for the day of the wedding would not be good on the body or wallet. If you had anyone in mind please pass along the good word, it would be much appreciated. Rudy’s camps are a blast and you definitely get a lot of personal attention.

  13. 39/6’2″/195

    BBG:
    1. #205 (missed #215 on the 2nd)
    2. #185 #195 #205

    Front Squat: #165 #190 #205

    Conditioning: Later

  15. Still walking like I have a load in my pants from that 8rm BS event. By the way there were multiple men who hit 425+, with a winning 455 8rm.

    BBG:
    1) 200, 225(no jerk)
    2) 185, 195, 200

    Strength:
    Off 275

    Conditioning:
    AD: 95c
    Run: 7:27

  16. c+j 220, failed the 2nd rep at 230
    200,210,220
    front squats (335)
    con-row for cals
    cals-13,13,12,12,10=60
    400’s 1:17, 1:24, 1:33, 1:39, 1:41=7:34

  17. m/35/5’8’/180lb
    BBG
    1) 245 (missed last jerk)
    2) 225-235(missed last jerk)-245(missed both jerks)
    STR
    1) off 280
    Cond: (did yesterdays scaled to 205, and used rack some, holy squats… I suck)
    19:26

  20. 1) 175# (match 1rm c&j). Then went for 185#, cleaned super easy, couldn’t jerk :/. Decided to continue with cleans, hit 195/200/210(couldn’t stand up)/205. This is 20# PR in clean!!! And I was complaining walking to The gym that my legs hurt from saturday and Monday conditioning.

    Seriously, Rudy, thank you for your programming. Since I started follow this summer my snatch went up 35#, my clean 45# in like 3 months 🙂

    2) 160/165/175

    3) 140/165/175

    Conditioning:
    Rowing total kcal: 48 (11/10/9/9/9)
    Total working time: 12:16min. (2:18/2:38/2:26/2:32/2:22)

  22. BBG:
    1) & 2) Stayed light, no more than 135.

    Strength: off 250

    Conditioning:

    (rower) 54 cals
    (300m run) 1:13, 1:10, 1:11, 1:15, 1:16

  24. BBG:
    1) 225#
    2) 205#, 215#, 225#
    Strength:
    1) Off 285#: 170#, 200#, 215#
    WOD- 81 cals + 9:06 run time (runs between 1:42-1:55)

  25. 1) 100 kg stayed light and worked on my Jerk, squat felt heavy, jerk super good
    2) no fails
    FS off 140 kg

    Cond:
    83 CAL Row
    12:14 TWT for ROW+RUN

  26. BBG:
    1.) 287 (+7)
    2.) 254, 265, 287
    3.) based off 350.
    CND
    82 cal row, 400’s= 8:46 brutally slow at the end, but still managed to keep them all under 2 min

  27. BBG:
    1.) 255*HC&J Double PR ~ 93%
    2.) 230 ~ 2/2, 245 ~ 2/2, 255 ~ 1/2

    Strength:
    1.) 180×5, 210×5, 225×5

    Conditioning:
    101 cal AD
    TWT ~ 11:19

  28. M/17/160#

    BBG:
    1) 205#
    2) 185-185-205#

    Strength:
    1) 160-170-180

    Conditioning: Different

  29. BBG:
    1.) 245#, PR by like 30#
    2.) no misses

    Str:
    Off 305, felt heavy today

    Cond:
    No time, for real this time

  30. 1) 295 – I wish I could lift this well at the end of the week.
    Conditioning – TWT for the run 7:26. Base gym wouldn’t let me use the back door to get to my runs so subbed the row with Tire Flips.

  31. BBG:
    1) 245#
    2) 225# 235# 245# no misses.
    Strength:
    Complete off 300
    Conditioning:
    47 cal rowed+ 7:58 runs were +10sec last two rounds woof.

  34. 27/77kg/5’9″/M/CenEast

    1/1/5 – Butt and hamstrings are ridiculously sore/tight

    2RM Hang C&J: 220# (+5# PR)
    Working sets: 200/210/220# 3/3

    FS: done. Off of 260#

    Conditioning: 57 cals rowed/ 7:32 Total time of running
    1:13/1:29
    2: 11/1:25
    3: 11/1:30
    4: 11/1:35
    5: 11/1:33

  35. M/20/190
    First day back from Granite Games
    1) 255 (PR but dont know by how much)
    2) did 90% and 95% couldn’t get under 100%
    3) Based off 315
    Cond: 75 calories on rower (no airdyne)
    11:40 twt runs were closer to 450-500m and splits were around 1:40-1:50

  36. 1. Changed BBG to 2RM power clean-crunchy, stuff knee=staying above parallel as often as possible-worked up to 205 then worked up to 230 for today’s 1 rep heavy.
    2. Based off 205 made all 3 reps
    3. FS based off 285
    METCON-
    75 cal airdyne+10:18 total working time

  37. 1) 275
    Felt ok, knee still pretty tight/sharp.
    2) 250-260-275
    Done.

    FS) 225/245/260
    Done.

    2/2/6

  38. 1) 225
    2) done
    Strength: skipped- knee

    Cond- monitor wasn’t working on aerodyne. 12:34 twt

  39. BBG:
    1) 265# (delayed double)
    2) 235# / 245# / 255#

    Strength: 225# / 245# / 265#

    Conditioning: Rower, 73 cals, (15:30, 10:30 without rest)

  40. 1) 245
    2) 220,230,245. Missed 2nd jerk on 230 and 245

    Strength
    Front Squat: 210, 225, 260 – rest 2:00.

    Conditioning

    5 rounds for Calories and Total Working Time : 30 seconds ME Airdyne for Cals Run 400m (all out)
    12:21 TWT including airdyne time and 75 calories
    17 cal / 1:37
    17 cal / 1:50
    15 cal / 2:05
    14 cal / 2:13
    12 cal / 2:06

    Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30

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