131202

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Outlaw Women doing cool stuff…

Emily Carothers – Handstand to Back Handspring to Back Tuck (aka – she’s still got skillz):

Nicole Capurso – 50# 5RM Weighted Chin-Ups:

Lacey VanDerMarel – 95# Dumbell Snatch:

BBG

5X1 Snatch @ 90% – rest 2:00

Strength

1a) 4X2/4 FS/BS @ 95% (of 1RM Front Squat) – rest 90 sec.

1b) 4X3 Weighted Strict Pull-ups @ 40/25# + ME Strict Pull-ups – rest 90 sec.

Weighted PU should be loaded with a DB between the legs, when 3 weighted reps are finished drop the DB – without dropping off the bar – and complete the ME set with as many UB unweighted strict pull-ups as possible.

Conditioning

5X500m Row @ 90% (to calculate: take your PR 500m, in seconds, and multiple by 1.1) – Rest 1:1.5 after sets 1&2, rest 1:1 after sets 3&4.

52 thoughts on “131202”

    • Ok pretty humbling that Camille Leblanc snatching the exact same weight is the first link that pops up under suggested videos on YouTube and she makes my snatch look like a monkey fucking a football. I should rename that video so I don’t feel like such a puss.

    • Your hips go horizontal into the bar, thus sending it out in a looping fashion, thus causing you to jump forward to stay under it. Hips and bar should make contact and go up, not out. First pull looked good though, and you’re catching it in the bottom, so those are positives.

  4. BBG-
    5 very easy singles at 90% ( 165) did a couple extra singles at 175 and 185.

    Strength
    A) 250
    B) + 6,7,5,5 B/W reps

    Conditioning:
    all splits between 1:49 and 1:51

  5. So that’s what pulling from the floor feels like. AMAAAAAAAAAZING!
    1) 240, 240, 240, 245, 245
    1a) 300
    1b) 44#, 8,8,8,8
    Cond) 1.43,1.43,1.43,1.43,1.42

    #TheOutlawWayAfghanistan

  6. BBG:
    215# – missed the last, but all felt good, especially compared to last week

    Strength:
    1a) 320# – 2/4-1/4-1/4-1/3
    1b) 3/9-3/7-3/6-3/3

    Conditioning:
    Off of 1:20 – 1:28, 1:52 (blew up), 1:38, 1:38

  7. 1) 115X2 (88.5%), 120X3 (92%)
    S1a) 205
    S1b) 25#, 5,4,4,3
    Cond) 1:55,1:55,1:55,1:55,1:54

    #TheOutlawWayAfghanistan

  9. 39M/192#
    BBG: 145#/145/145/150/150
    strength:
    1a) lighter, getting the knee back. 225#
    1b) 44#KB 8/6/6/4
    cond: later

  10. BBG
    1.) 220, 220, felt good so i went up to 95%. 232, 232, 232 would love to do a 1 RM snatch now
    Strength
    1a.) 340 2/4, 2/4, 2/4, 1/4
    b.) 3 + 7, 3+5, 3+4, 3+6
    CND
    1:34, 1:35, 1:41.. called it after 3 intervals.. really feeling the 4 day weekend

  12. BBG:
    1) 135# no misses

    Strength:
    1a) 215#
    1b) 3+9,3+6,3+4,0+4 literally couldn’t pull myself up with the DB on last set
    2) Smolov Bench Press 1.1
    6×6 @ 145#

    Conditioning later

  13. 1) 205
    Lot of misses but got 5 reps in. Bar was all over the place.

    A) 260
    B) 3/7-3/7-3/6-3/5

    Cond Outlaw Crossfit wod 14:25 Rx
    If only we had a working rower…

  14. 3 reps at 165, then tried for new pr @ 185. Missed five times, went to 170 for two hits out of four tries.

    Squats at 270 (3 sets)

    Pulls at 8/6/5.

  16. BBG:

    235# (no misses, felt really solid)

    Strength:
    1a) based of of 350#
    1b) 11,12,11,13 (does not include 3 with weight)

    Strength:
    Tonight after coaching classes

  17. 1) Worked up to 210 hit it once, then missed a few times so dropped to 205 for the last 4.

    A) 355 for the first sets and the front squats for the third set then got squashed for the back squats.
    dropped to 315 for the back squats and last set. (started following 2 weeks ago and this squat cycle has been rockin my world!)

    B) BW reps: 10, 10, 9, 8

    Conditioning later

  18. BBG
    1) 90 kg no misses
    Strength
    1a) 133 kg no misses
    1b) 12/11/9/7 Strict Pull-Ups
    Did a) and b) seperately

    No time for Cond.

  19. Missed Friday & Sat…out of town and away from a gym. Didn’t miss much at the dinner table though.

    BBG: 160. These went really well.

    Strength
    1a) 235
    1b) with 25#: 2+2, 2+2, 1+2, 1+1

    Conditioning: out of time

  20. m/35/5’8″/180lb
    BBG
    1) 175-175-175-175-175F
    STR
    1a) 255-255-255-255
    1b) did 4 rds of 5 strict tempo L pull ups
    Condo
    Did 6 rds of 60 sec, 5 DL at 100% CLN and ME burpees
    25-24-22-22-22-21

  21. snatches 185
    squats 315-working on hitting the bottom and riding that bounce. theres not a whole lot of speed with the front squat, but the back squat was getting much smoother
    pullups 3+9, 3+9, 3+6, 3+4
    con-only one working rower and 3 of us did it together so we tweaked the rest intervals and mixed in some 400 runs. it sufficiently sucked

  22. BBG: 190 no misses

    1a) 325–gut check as my last 3RM FS was 325 but no misses
    1b) 3+3 w 35# DB for all sets

    Cond:
    1:46, 1:45 for last 4 rds

  23. BBG: 92kg. felt awesome, no misses.

    STR:
    1a) 134 kg
    1b) 8/9/5/5

    Cond: off 1:33
    1:42.6
    1:42.4
    1:42.5
    1:42.1
    1:41.8

  24. BBG:
    4 @185#, 1 @195#(90%).

    Bunch of misses. Pulling from the floor felt weird

    Strength:
    1a.) @290#, no misses
    1b.) 3+10 each set

    Cond:
    Off 1:35

    All between 1:44.8 and 1:45.0

  25. M/27/170#

    BBG
    1) 205#

    Strength
    1a) 290#
    1b) 18 – 16 – 14 – 12

    Conditioning
    1:38 – 1:41 – 1:42 – 1:43 – 1:43

  26. Flu like symptoms today, not a bad day on paper but feel like dog shit.
    BBG:
    1) 160×2, 165×2, 170

    Strength:
    1a) 265
    1b) 8, 7, 5, 5

    Conditioning:
    1:47, 1:49, 1:50, 1:48, 1:46

  27. BBG
    185 only 2/5. Hit all warm up sets going up. Off day.

    Strength:
    1 A) 275#
    B) 13, 12, 7, 7

    Conditioning
    Based off 1:31

    1:41
    1:41
    1:51
    1:51
    1:49
    Aka I suck at rowing

  29. AM –
    Annual physical fitness test this morning. 97.9/100, lost 2.1 points on the run. I suck at pacing.

    PM –
    Weightlifting
    5×1 @ 70
    Strength
    1a) 4×2/4 @ 125
    1b) 3+11, 3+11, 3+10, 3+8
    Conditioning
    Complete off of 1:31.7

    M/F/S
    2/3/3

  30. felt like dogshit, did just conditioning, will makeup bbg/str tomorrow
    off 1:25.8, was supposed to stay under 1:34 for all, it didn’t happen
    1:37.8, 1:39.6, 1:42.1, 1:41.0, 1:38.6

  31. Snatch – 225×5 – felt pretty rough today. Guess I’m not a fan of going from the floor heavy.
    Weighted strict pull-ups – 30, 30, 20, 20
    Conditioning – 1:38, 1:38, 1:40, 1:44, 1:44

  32. 1. 130- 3/5.
    1a. 2×240, fail 2nd FS on 3rd and 4th sets, reracked and dropped weight to 215 & 205 respectively.
    1b. All Weighted then +4, +3, +4, +3

    Conditioning: should have paced faster…
    2:05
    2:04
    2:03
    2:02
    1:59

    Bad day, literally slept on a floor for 5 days over the weekend.

  35. BBG – 225# – 3/5 – Both misses were due to a wrist injury I’m dealing with and a semi-weak catching position. Good pulls all day though.

    1a) Done at 325 which is actually like 80% but working on speed/form/rebuilding my squat.
    1b) 8 across – all different grips.

    Cond: No time today — though my interval times were supposed to be 1:26’s across, which seems near impossible to maintain. I’ll try this tomorrow if possible.

  36. BBG
    5X1 Snatch. 205,205,205,210,210. ~tried 230 after (f)

    Strength
    1a) 330 across, no misses got a little forward on a few. Felt solid went into this too cold. Didn’t think about the blood in the arms/forearms made fs a little tough, caught in the bottom on the first rep of last set of fs, made it out though.
    1b) 10,10,8,6

    Conditioning

    5X500m Row . 1:43,1:44,1:47,1:47,1:47. Improving on the rower

  37. 27/77kg/5’9″/M/CenEast

    1/3/2 – a little tired from the Ohio Para Bellum Camp

    Sn: 165#. 5/5. Off of PR set at camp of 185#

    FS/BS: done. 245#. Off of 260#
    WPUs: 3+8/7/8/8
    *Pistols – 3/leg – 45# plate angled on 2 15# plates – done. Weakness.

    Conditioning: 1:43 pace off of 1:34 PR. Just didn’t have it in the legs…
    1:42.1
    1:44.2
    1:46.7
    1:48.5
    1:51.3

  38. BBG:
    #175. Absolute shit show.

    Strength:
    a. #260–not nearly as bad as I thought it’d be
    b. 9/11/11/14

    Conditioning:
    Maybe later.

  42. bbg)
    5×1 140# made easy
    strength
    1a 190#
    1b+7/+6/+6/+3

    conditioning
    attempted flight simulator

    made it to 20 easily then 24-23-broken jump rope-17-23-23-17 gave up and continued max effort for 3 more rounds, did a lot,

    happy over all previous 3 rm front squat is 185#

  43. BBG: 130.5#

    Strength:
    1a) 200.5#
    1b) 6, 5, 4, 4 (had to use 20# to get the 3 reps)

    Conditioning: 2:03 pace

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