131011

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Sorry for the late post. I had planned on getting to Finland (it’s the middle of the night btw), and taking a grand picture of something, but it’s dark. Oops.
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Also, it’s not that cold, and Mikko didn’t greet me at the gate, and there’s no saunas at the truck stops, and everything is clean, and I almost ran over a road kill bear (not kidding), and this…
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WOD 131011:

BBG

  1. Take 12 minutes to work to 3 heavy sets of: 2 Snatches from Blocks @ top of knee + 1 rep from the floor.
  2. Take 12 minutes to work to 3 heavy sets of: 2 Clean & Jerk from Blocks @ top of knee + 1 rep from the floor + 1 Jerk (after Clean from floor).

Strength

1) HBBS: 1X5@60%, 1X5@70%, 2X5@75% – rest exactly 2:00.

2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest 60 sec.
2b) 3X5 Bench Press @ 75% of Max from 131004 – rest 60 sec.

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

3a) 3X5 Strict Weighted Pullups – heaviest possible (every set), rest 60 sec.
3b) 3X12 GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

37 thoughts on “131011”

  1. Sorry for question, but just dont exactly understand 2). It’s 2clean&jerk+1clean&jerk or 2 clean+1jerk+1clean&jerk or 2clean+1clean&jerk?

  2. Finish foreign exchange student stayed with us when I was a kid. We strung different Finish words together to create the following: paskaa ruma äpärä, kuten olutta

    Say it and they are sure to laugh. And maybe buy you a beer.

  3. BBG:
    1) 175-185-195#
    2) 245# across

    Strength:
    1) Off 375#
    2a) Off 318#
    2b) 185#
    3a) 44#
    3b) Done

  6. BBG
    1) 155
    2) 200
    really happy with both

    training partner suckered me into fucking around with some yoke walking for about 15 mins

    Strength
    1)off 305
    2a) off 250
    2b) 3×5@ 200
    3a) nothing to add weight, subbed strict c2b x 12,12,9
    3b) 3×12

  7. BBG:
    1) 105
    2) 135

    Strength:
    1) 145, 165, 175X2
    2a) 135, 145, 155
    2b) 175
    3a) 15, 10, 10
    3b) Skipped (still have a glute issue)

  8. BBG:
    1. 190#
    2. 240#
    Strength:
    1. Based off 350#
    2a. Based off 300#
    2b. 190#
    3a. 24kg
    3b. Done

  9. Hey Rudy,

    A few things seem strange with the website lately. If I’m on the main page and click “view all posts” nothing happens except a page refresh. I have to go through my e-mail and click the direct link to access anything beyond the three that are on the main page. Thanks!

    • Use the drop down menu then click on either The Outlaw Way or Outlaw Barbell to see the archives. We’re still working on a few bugs like that one, but it’ll get you to the archives for now.

  10. Hi. I’m just starting this program because I really need to build strength. Because of my work and school schedule. I would have to train Saturday through Tuesday and then Thursday. Is this wise? My other option is to train just 4 days a week. Thank you for your response/responses.

  12. BBG:
    1.) 175#
    2.) 225#

    STR:
    1.) off 335#
    2a.) off 305#
    2b.) @195#
    3a.) 28kg
    3b.) done

    Everything felt like a million pounds today. Not a lot of sleep lately

  13. got a busy day tomorrow so i took the liberty of tweaking todays work a little bit
    snatch 1RM 201, -4 from PR
    c+j 1RM 251, -6 from PR
    bench press 3×5/185
    pullups 3×5/50,55,55
    ghr 3×12
    will squat tomorrow if i have time

  14. BBG:
    1.) 210, 220x2f, 220x2ffffffuuuucckk*really wanted it would have been triple PR
    2.) 230, 235, 240

    Strength:
    1.)190×5, 220×5, 235x5x5
    2a.)180×5, 210×5, 225×5
    2b.)160
    3a.)45x5x5x4f
    3b.)completed

  15. BBG:
    1) 160
    2) 200, 220(f-floor)

    Strength:
    1) Off 335
    2) Off 275

    2b) Off 205

    3a) 35, 30×2
    3b) Done

  16. BBG:

    No blocks all done from the hang…

    #160
    #200

    HBBS: off of #325

    Modified strength:
    Front squat: off #275
    Weighted pullup: 1.5p KB 3×5

  17. bbg
    1.) 200
    2.) 265

    Strength
    1.) off 415
    2.) off 350
    2b) no benches open didnt want to wait around
    3a.) 35
    3b.) bw

  18. M/35/153/5’9″
    BBG
    1)107 up 10
    2)125 up 8
    Strength
    1)done
    2a)done
    2b)done
    3a)40-45-55 no missed reps
    3b) subbed barbell hip thrust
    115-145-165

  19. back in action after a lil quad setback
    bbg
    1)220-225-230
    2)255-265-275
    str
    1)off 410
    2a)off 335
    2b)didn’t workout that day, 255-265-275 (slingshot)
    3a)70
    3b)finally have a GHD

  20. 27/77kg/5’9″/M/CenEast

    1/1/1

    Had the distinct pleasure of dropping in at Crossfit Bluegrass this morning. Just wanted to give a shoutout to Coaches Jo and Liza for not only allowing me the chance to hang out but for tweaking my snatch as well. Much appreciated, and I will definitely be back; however, I might bring my own tunes as I’m not that into Spice Girls lulz.

    Due to my drop in, I did things The Bluegrass Way today:

    FS: done. Off of 260#
    BP: done. Off of 225#

    Conditioning: 12 minutes of “Mary”
    Scaled pistols holding a 25# plate
    4 + 7

    Right into 1 RM Bear Complex: 225#

    BS: done. Off of 320#

    Coach Liza worked on my transition from hang to hip, and wow, was I all sorts of messed up. Therefore, just practiced SGRDL’s with the bar. Jacked my chin when I forgot to remove the J-Hooks on the front of the rack…very funny.

    Rest: DND as I’m on vacation.

  21. BBG:
    1. 195# (+5)
    2. 245# (+5)

    Strength:
    1. Based off 380#
    2a. Based off 325#
    2b. 175#
    3a. 20kg + 5#plate
    3b. Done

  23. 1) 185
    2) 245 – pry could have hit 255 but I am feeling a PR coming tomorrow

    Strength: 1) off 375
    2a) off 305
    2b) 200

    Pullups done. No GH raises

  24. BBG:
    1) 70kg, 80kgx2
    2) 85kg, 100kgx2
    Strength:
    1) Off 365#: 220#, 255#, 275#x2
    2a) Off 285#: 170#, 200#, 215#
    2b) 155#
    3a) 48kg
    3b) BW

  25. 1) 155, 165, 175
    2) 175, 185, 205

    Strength 1) off 370
    2a) light- knee
    2b) 185
    Pull-ups done up to 35lbs. Ghr-done

  26. 1) 120#, 130# (2 sets)
    2) 155#

    Strength:
    1) off 250#
    2) a) off 235#, b) 100#
    3) a) 25#, b) done

  30. M/17/160#

    BBG:
    1) 2 @ 245#, 1 @ 155#
    2) 185#

    Strength:
    1) 170-200-210-210
    2a) 145-170-180
    2b) 185#
    3a) 55#
    3b) Done

  32. BBG:
    1) 195#
    2) 275#

    Strength:
    1) 255# / 295# / 315# / 315#
    2a) 225# / 245# / 265#
    2b) 195# for all
    3a) 20# vest + 20# med ball btw feet
    3b) done

  33. BBG
    175
    225
    Strength ~subbed air dyne for 50 cal check in and 5min total, 1:58/90 cal total
    1) HBBS: Dnd, still problems w/right knee
    2a) Front Squat: ” ”
    2b) 3X5 Bench Press ~255
    3a) 3X5 Strict Weighted Pullups –Done ~40lb vest
    3b) 3X12 GH Raise – done

  34. m/35/5’8″/180lb
    1) done off 305
    2a) done off 270
    2b) Bench off 225
    3a) 30-35-35
    3b) 3×12

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