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.
Ummm best part of the video series… Emily is listening to TLC “Don’t go chasing waterfalls”
BBG
1) 167# (missed last 3)
S
1a) 255#
1b) strict weighted only
M/37/206
So hit 190 this am, for repeats. It’s like 93%. Not a PR by any stretch but super happy with my form.
http://youtu.be/4AT5wOBiF1A
Thoughts outlaws?
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.
Good assessment.
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
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
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
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
1) 135
2)
A: 260
B: 40#-6/5/2/2
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
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
BBG: 98
Strength:
a) 155
b) 4 x 3 strict
Conditioning:
1:53, 1:55, 1:56, 1:58, 1:54
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
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…
We have 4. Go next door, silly.
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.
Snatches @155 only 3/4 squat though
squats @225
pullups @30#: 5/4/3/3 I suck
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
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
Ben Welter?
Like, THE Ben Welter?! 🙂
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.
1b) weighted Pull-Ups with 18 kg kettlebell, did not count them to the strict Pull-Ups
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
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
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
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
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
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
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
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
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
BBG:
1) 185#
Strength:
1a) 275#
1b) 10,10,10,10
WOD- 1:36, 1:37, 1:40, 1:42, 1:43 Rx
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
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
bbg
235
str
320, this is a 2rm fs PR
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
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.
Bbg- 120# no misses
1a) 175
1b) 3/4/5/5
Cond: off of 1:43
Snatch- 4/5 @ 185
FS- done at 90% instead (275)
Pull-ups- 11, 10, 9, 7
Metcon- got em all right on time at 1:44/1:45 woohoo!
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.
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
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
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.
BBG: Done @ 190# felt great
1a) Done @ 265#
1b) 14,10, 7, 8 = 39
Cond: Skipped
BBG: Done @ 225#. Felt good.
1a) Done @ 370. Horrible
1b) 10,10, 5, 5 = 30
Cond: tonight
1) 99# x 4, 110# x 1
1a) 198#
1b) 45#, 11, 10, 9, 9
Cond) 1:50, 1:48, 1:49, 1:50, 1:53
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#
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
1. 210
2. 300
3. Skipped
4. Different (No Rower)
BBG: 150#
Str 1a) 240#
Str 1b) 2, 2
Cond – 1:46, 1:46, 1:49, 1:53