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.
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…
WOD 131011:
BBG
- Take 12 minutes to work to 3 heavy sets of: 2 Snatches from Blocks @ top of knee + 1 rep from the floor.
- 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
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?
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.
BBG:
1) 175-185-195#
2) 245# across
Strength:
1) Off 375#
2a) Off 318#
2b) 185#
3a) 44#
3b) Done
BBG:
1) 215
2) 275
Strength:
1) Done off 415
2a) Done off 345
Ran out of time
Having some serious issues.
Just did some squats.
#BrokenInAfghanistan
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
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)
#TheOutlawWayAfghanistan
BBG:
1. 190#
2. 240#
Strength:
1. Based off 350#
2a. Based off 300#
2b. 190#
3a. 24kg
3b. Done
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.
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.
As long as you have 5 days of work a week resting 2 days you’re fine. Try to do the workouts in order
1) 95-105-105
2) 125-135-140
1) 145-170-185-185
2a) 135-155-170
2b) 125
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
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
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
BBG:
1) 160
2) 200, 220(f-floor)
Strength:
1) Off 335
2) Off 275
2b) Off 205
3a) 35, 30×2
3b) Done
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
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
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
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
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.
BBG:
1. 195# (+5)
2. 245# (+5)
Strength:
1. Based off 380#
2a. Based off 325#
2b. 175#
3a. 20kg + 5#plate
3b. Done
BBG: 1) 165
2) 205
Strength:1) off 350
2a) off 260
2b) 175
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
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
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
1) 120#, 130# (2 sets)
2) 155#
Strength:
1) off 250#
2) a) off 235#, b) 100#
3) a) 25#, b) done
1. 185
2. 255
1. Done based off 410
2a Skipped due to time
2b 185
3a 45#
3b done
1) 90kg
2) 120kg
HBBS ) off of 205 kg
FS off of 160kg
BP at 225
Pull ups and gh raise tomorrow
BBG: Skipped
S:
1) 225, 265, 285#
2a) 185, 215, 230#
2b) 155#
3a) 20#
3b) Done
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
1) 140#
2) 165#
Squats: completed
2b) 115#
3a)15-20-25#
3b) completed
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
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
m/35/5’8″/180lb
1) done off 305
2a) done off 270
2b) Bench off 225
3a) 30-35-35
3b) 3×12