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.
165kg Clean & Jerk:
5X1 Clean & Jerks working to a max single for the day (no more than two misses) – rest as needed
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.
Compare to 130713
185-235-257-285-295# (+5 pr)
Cond: 6:14 (-1 sec.)
1 second over PR that is
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.
1. 130, 140 (missed JK but PR for clean w/o a belt)
FS @ 110
3:19 – 20s PR, 32s faster than 130713
1) 230-240-250-260-270(failed jerk)
-20s PR, all UB and all butterfly. Progress.
up to 245, cleaned 265 for a pr but missed jerk.
3:38 PR first time sub 4. last test was 4:47
1) 215, 245(f-jerk/PR in nanos)
3:24 (PR by over 3-4 min)
-Long UB sets of butterfly pullups still elude me, always lose my rhythm.
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.
1) 275# – 295# – 315# – 325# (current PR on C&J) – 335# (missed jerk, but 10# PR of clean)
2:30 (15 sec PR) all thrusters and pull ups UB
Up to 240#
2:44 (16 sec PR! All UB)
245#, -30#. Missed jerk @265#
@215#. Fuck that tempo
PR by 1:00+. All UB, took (limited) rest to make sure I went UB
140 kg (-5)
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
245, went for PR, got 265 clean, just missed the jerk.
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
1) 205#, 225#, 245#, 255#, 265# (10# PR)
WOD- 2:29 Rx (8s PR)
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.
sub 7 Godzilla? FUCK DOOD! if the 3 hang snatch @255 didn’t qualify you as a total badass, this certainly does. mad props.
Had a busy morning coaching so I could only squeeze in Fran: 3:04 pr
Then coached class with Fran lung lol
1) 95kg (3kg under PR)
4:58 Rx first time doing Fran
BBG: 185# for two then 190# for 3
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
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!
Compare to 130713
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
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.
2:35 45ish sec PR
3. 2:07 (25s PR)
-someone started videoing on my 15’s. ill post end to my Instagram
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
2:42 (5 second PR)