131221

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I realized today that since I haven’t been able to get into the site from anything but my phone, I have a whole bunch of videos from the AO that still need posting. The easy choice for the first post is our lifter with the highest total. Marco Coppola didn’t PR, or hit a crazy number like Mr. Estrada, but he did put up the highest total by an Outlaw lifter, and finished 8th overall in the 94kg weight class.

Here’s Marco’s 130kg Snatch, and 165kg Clean & Jerk. Yes, they do look easy. Yes, Marco had leaned out a lot since he broke the Outlaw camp records. And yes, he did a great job of matching his hair accessories to his shoes.

130kg Snatch:

165kg Clean & Jerk:

WOD 131221:

BBG

5X1 Clean & Jerks working to a max single for the day (no more than two misses) – rest as needed

Strength

3X5 Tempo Front Squats @ 70% (3 counts down, 3 count pause at bottom, 3 counts back up, no stop at the top) – rest 90 sec.

Conditioning

“Fran”

Compare to 130713

21-15-9 of:

Thrusters 95/65#
Pull-ups

For time.

30 thoughts on “131221”

  4. C&J. 135kg

    FS @ 105kg

    Fran: 2:23 – 17 sec PR
    Thrusters super fast, broke PU’s into 10+5 and 3+3+3 because grip failed med.

    • Wait a sec! You mean to tell me you broke up your PUs and got 2.23 while I did everything unbroken and got a 2.44?!?! I’m having emotions that include taking my monitor and throwing it across the office whilst yelling every curse word I know and curling up under my desk and crying all at the same time.

  5. 1. 130, 140 (missed JK but PR for clean w/o a belt)
    FS @ 110
    C) 2.44

    #TheOutlawWayAfghanistan

  7. 1) 230-240-250-260-270(failed jerk)

    2) 200

    Cond 3:21
    -20s PR, all UB and all butterfly. Progress.

  8. barbell
    up to 245, cleaned 265 for a pr but missed jerk.

    strength
    190

    conditioning:
    3:38 PR first time sub 4. last test was 4:47

  9. BBG:
    1) 215, 245(f-jerk/PR in nanos)

    Strength:
    200

    Conditioning:
    3:24 (PR by over 3-4 min)
    -Long UB sets of butterfly pullups still elude me, always lose my rhythm.

  10. 27/77kg/5’9″/M/CenEast

    1/1/1

    5×1 C&J: 195/215/225/235/240#F – 235# ties PR

    FS: 180#. Done. Off of 260#.

    Conditioning: 3:57 Rx. 53 second PR from 130713.
    Thrusters: 21; 8/7; 9
    PUs 7/7/7; 5/5/5; 5/4

    First time, other than 13.5, that I have been below 4:00 on any “Fran” type workout. So stoked.

  11. BBG:
    1) 275# – 295# – 315# – 325# (current PR on C&J) – 335# (missed jerk, but 10# PR of clean)

    Strength:
    1) 245#

    Conditioning:
    2:30 (15 sec PR) all thrusters and pull ups UB

  13. BBG:
    245#, -30#. Missed jerk @265#

    Strength:
    @215#. Fuck that tempo

    Cond:
    3:29.

    PR by 1:00+. All UB, took (limited) rest to make sure I went UB

  14. BBG
    140 kg (-5)
    Strength
    111 kg
    CND
    I subbed Fran for framanda on monday and got 4:40 for my 1st attempt ever at Fran. Today i got 3:19!! Next step is UB pull-ups and/or butterfly pull-ups

    • Last outlaw workout until next monday due to Christmas. Upset i won’t be able to PR my squat

  15. BBG
    245, went for PR, got 265 clean, just missed the jerk.

    Strength
    205#

    Condition
    3:00. – dropped off second rd of PU at 10 due to grip. And dropped thrusters at 5 on 9. Def had grip issues for the first time doing this. Lungs felt fine. PR by 7sec. Dissappointed

  17. CJ up to 308, missed 330 x 3

    I wanted to try Godzilla from a few weeks ago and was pleasantly surprised with how this felt.

    6:51 RX

  18. Had a busy morning coaching so I could only squeeze in Fran: 3:04 pr
    Then coached class with Fran lung lol

  19. BBG:
    1) 95kg (3kg under PR)
    Strength:
    1) 71kg
    Conditioning:
    4:58 Rx first time doing Fran

  21. BBG
    5X1 Clean & Jerks – rest as needed. Worked up to 245 then started 5×1: 250, 265, 275, 285 (f), 295 (f). down to 280-hit 280 (pr) +5, then did 275 3×1. Never felt good on this today, jerk was garbage, pr’d though

    Strength

    3X5 Tempo Front Squats-245 felt loose in bottom position

    Conditioning: 2:22, (8 sec pr from July). Still felt like crap today, thrusters/pu’s all UB, rest/transition time was putting fingertips into gymnastic wraps. On another note-tune into the Big Ten network to watch Penn St. v. Iowa in wrestling dual. ON NOW!

    “Fran”

    Compare to 130713

    21-15-9 of:

    Thrusters 95#
    Pull-ups

  22. First I was upset Fran was programmed while I was traveling, but was able to stop in at Jo’s gym with Liza.

    BBG: light snatch and C&J work with Liza

    Strength: 175

    Fran- 3:53 Rx (1:12 PR!!)

    *Third time doing Fran (1st- 9:58, 2nd- 5:09). Lungs/Conditioning was on point and better than what my grip and forearms could handle. UB Thrusters and rough time with Pullups. But happy after stepping out of the car from a 10 hour drive.

  24. 1. 295
    2. Skipped
    3. 2:07 (25s PR)
    -someone started videoing on my 15’s. ill post end to my Instagram
    RANDREWS8

  25. BBG: 125kg for the day (143kg)

    Strength: 110kg – done

    Conditioning: Terrible… 3 something (PR is 2:35). Too much beer and Krispy Kreme’s #crossfit

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