By this point I assume that almost everyone has heard about Kevin Ogar’s freak, and incredibly unfortunate injury at the OC Throwdown. Kevin has been a long-time friend of TOW, competed in the Outlaw Open, trained with Matt Hathcock as he prepared for the ’13 Games, and played host to us during the CF Unbroken training camp in November. Kevin is not just a good dude, he’s a great one.
Like many people in our industry, who have to work multiple jobs to support themselves, Kevin does not have health insurance. There already are multiple fundraising avenues set up to help support Kevin’s recovery. TOW will do ANYTHING we can to help Kevin, and his family, as he begins the process to what is hopefully and prayerfully a miraculous recovery.
We would ask that you would all take the time to head over to the Fundly site that’s been set up for Kevin and donate what you can. Here’s the link…
CLICK HERE to donate to Kevin Ogar’s recovery.
Outlaw will be donating $25 for every spot that is purchased for the remaining dates of the Parabellum Series Training Camps.
We will be working on anything else we can to help, and will post details of any other fundraisers in the coming weeks. Our thoughts and prayers go out to Kevin and his family, and it’s our honor to do whatever we possibly can to help the big ginger get back on his feet.
WOD 140114:
BBG
1) 12 minute to establish a 3-Position Clean (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor) + Jerk.
2) EMOM for 5 minutes: 1 3-Position Clean + 1 Jerk @ 85% of max from #1.
Strength/Skill
1a) 4XME Kipping Ring Dips 5 sec pause at top of dip every 5 reps, rest 90 sec.
1b) Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.
Conditioning
7 rounds of:
Row 250m
14 Wall Balls 20/14#
7 Power Snatches 115/75#
Rest 1:1
Every round should be all out on every movement. All WB are meant to be UB.
I’ve been a shitty poster the past week but I did donate to the above link. Absolutely terrible accident.
BBG
1) 255
2) 215
SS
1a) 18,12,12,11
1b) 315
Cond- modified to be 7×2 minute rounds with 2 minutes rest- score is #snatches= 4,3,3,2,3,3,3
Best of luck on your recovery Kevin!
1) 225
2) 185
No strength – later
Cond: Only had time for 5 rounds – 2:15, 2:30, 2:42, 2:29, 2:40
Strength/Skill
1a) 20-22-20-20
1b) 280×4
Cond- 1:57-1:56-1:59-1:59-2:20-2:20-2:09 TWT- 14:40 Very unpleasant @ 530 in the AM.
BBG:
1) resting the wrist, worked on jerk 205#
strength
1a) 17/17/16/20
1b) 245#
cond: later
1) 245 (+10)
2) 205
a) 15/3-15-3-12/2-15/3
b) 250
cond rowers broke so subbed 30 KBs 24kg like Outlaw CrossFit version
22:26 total time, everything UB, ouch on the grip…
fastest round 2:18 slowest round 2:29
I think about all the close calls I’ve had under a bar and all the other bad bails I’ve seen people take, and seeing this injury is kind of unnerving. Doesn’t deserve to happen to anyone, and it could have been any one of us. Sending some thoughts and help Kevin’s way.
Hold off on the fundly site. Barbells for Boobs’ site should be live today and will donate 100% of proceeds to Kevin as well as the payments for the shirts being made.
All BBG to power pos
1) 205
2) 175
Strength: 1a) 15,15,12,11
1b) 125×8-slight tension in groin
Conditioning: 3rnds- 2:15,2:15,2:00
1) 113 kg (may have cut this a little short… as dumb as this sounds I was out of tape for my thumbs and it hurt like hell to hook grip!)
2) 96 kg. all made, sucked dick trying to not hook grip to save my hands lol
Str-
A) 15/3.. 13/2… 15/3… 12/2
B) all @ 130kg. no pause, all good.
Cond:
23:15 total time
longest round was 1:54. all other rounds under 1:48, fastest round 1:38.
1)255
2)225 ouch
str/sk
skipped
cond
1:55,1:58,2:01,1:57,1:53, 1:55, 1:57
thought this was pretty fast till I saw kyle millinger, no hope to catch the young assassin for me then
prayers for one bearded ginger from another bearded ginger, heal up big man
HAHA I feel the same way everyday until Nate (I’m 16 years old and better then everyone) Trevillan posts his score…. makes me wanna give up CF and take up cooking or something.
BBG:
1. 160#
2. 136#
Strength/Skill
1a) 13, 11, 9, 7
1b) 185#
Conditioning: 2:17, 2:20, 2:29, 2:30, 2:21, 2:16, 2:21 (TWT 16:34…I think)
Clean complex – 275, 235(f on last 2 sets)
Conditioning – 2:04, 2:05, 2:02, 2:02, 2:05, 2:04, 2:02 (TWT 14:24)
Did all of this in a hour and 45min. Def had nothing left for conditioning
BBG
1)225
2) 185
Str/skill
A) 25, 20, 15, 15
B) been having trouble on these % since hitting 375 back squats. Had to back it down from 280 to 255.
Cond
2:14, 2:05, 2:08, 2:35(almost threw up on rower), 2:10, 2:21
BBG:
1) 235
2) 200 no misses
S/S:
skipped ring dips
Squats done at 320
Cond: only had time for 5 rds. Didn’t time splits but rested 2 mins btwn as I was around 2 mins each time.
BBG:
1) 175#
2) 150#
ring dips- 12/2, 12/2 only did 2 rounds, felt like I was being stabbed in chest
lunges from yesterday: 115#- 120# (15 reps)- 115#
Cond: only time for 6 rounds 2:04, 2:07, 2:16, 2:16, 2:15, 2:12
BBG: 1. Lower back/ hip flexor issues so just did 3Rm clean from floor + 1 jerk: 245#
2. EMOM. @ 210#
Strength:
1a) 12, 16, 13, 12
1b) 4×8 @ 75% 275#
Conditioning:
1. 1:56
2. 1:59
3. 2:00
4. 1:58
5. 1:58
6. 1:56
7. 1:52
All WB UB & snatches into 3 & 4 each time.
BBG
1) 125
2)105, no missed lifts
Strength
1a)15-10-5-7
1b) DND, knee needed to rest knee
Conditioning
DND
BBG:
1.) 225#, missed Jerk @245#
2.) DND – Time
Strength/Skill:
1a.) 19+3/15+2/16+3/15+2
1b.) @305#
Cond:
DND – Time
http://youtu.be/cETF3BfyIGA
BBG: 300 (see above) another PR. Couldn’t be more please with my lifts lately.
Strength: dips- 20,20,15,17
Squats at 300 no pauses
Cond: 25:40 total time.
1:41, 1:45, 1:47, 1:57, 2:12, 2:10, 2:13
(I wrote times down but left them in the car. I’m pretty sure this is right but I’d have to check my math and/or get off the foam roller and go to the car. Not going either right now)
BBG
1) 205
2) 175
STR/SKL – accidently did squats first, and only did 3 sets of each
1a) 265 and tough, had to pause at the top slightly
1b) 15/3, 13/2, 12/2
CND – had to modify for equipment and time
5 rounds – rest 1:1
Run 400m
14 Wall Ball 20#
7 Snatch 95#
2:30, 2:27, 2:30, 2:20, 2:36 – all rounds were unbroken thru WB and Snatches (tng)
1. 155
2. 135
*My grip is so smoked this week…
1a. 8-8-9-8
1b. 205
Conditioning
2:15
2:17
2:15
2:15
2:17
2:20
2:09
*Strategized too much to go UB and wasted too much time before touching the ball and bar.
TWT- 15:48
27/77kg/5’9″/M/CenEast
1/2/4 – between SS and Cond, lower left part of back started to seize up.
1RM 3-Pos. C&J: 165/195/205# 20# PR from 130813
EMOTM: 175# 18/18. 6/6.
RDs: 13/2; 12/2; 13/2; 13/2
HBBS: done. Off of 355#. Rough
Conditioning: only did the row/WBs due to back tightening up. Never really had this happen before, so I wanted to listen to my body. I would assume adding 30 secs. For the snatches would be appropriate.
TWT: 9:57. All WBs UB
1:20
1:25
1:23
1:27
1:26
1:25
1:30
1) 275
2) 235 – All Power
Strength
1) 15/15/15/8
2) 315# – all 5 straight then 1, and 2
Metcon: fastest – 1:38, slowest 1:54
All UB
Squats were all UB but in terms of the without a pause, slight pauses between 5/6 and 6/8 — haven’t been great about posting :/
M/27/170#/NorCal
BBG
1) 255#, Hit 260# on all cleans and then missed the jerk.
2) 215# That hurt
Strength
1a) 20-20-20-21
1b) Based off 375#
Conditioning
1:52
2:12
2:17
2:16
2:19
2:19
2:09
I don’t feel like adding twt
BBG:
1) 235#
2) 200#
Strength/Skill:
1a) 20, 20, 20, 20
1b) Off 385#: 290#
WOD- 1:52, 1:54, 1:55, 1:55, 1:55, 1:58, 2:17 Rx (UB everything until snatch 6 on last rd)
BBG:
1.) 235 ~ 85%, 250x2f
2.) 200 ~ no misses
Strength:
1a.) 11, 11, 10 + hold, 10 + hold
1b.) 250
Conditioning:
2:09
2:14
2:16
2:22
2:22
2:19
2:15
M/16/155/South West
BBG:
A. 145
B. Completed, 135, no misses
Strength:
A. 15, 14, 11
B. Done 165
Conditioning:
2:11, 2:16, 2:18, 2:28, 2:45, 2:33, 2:30
Sub 200M run, 95Lb Snatch
BBG
1) 100kg (220lbs)
2) 85kg (187) that escalated quickly!
Strength
1a) 15-15-15-15
1b) 260lbs
Feeling better maybe conditioning tomorrow
BBG
1)295
2)250-(Failed on Minute 4)
Conditioning
1:51/1:53/1:56/1:58/1:58/1:59/2:00
TWT- 13:35 (UB on both WB and Snatches)
No time for Strength, will make up today.
c+j 235
emom 200
dips 15,13,10,9
squats based off 420
con-only had time for 5 rounds
2:18, 2:20, 2:14, 2:15, 2:13
grew a pair on the last few rounds and cranked all the snatches touch n go
BBG
1) 250, got power at 260 then failed
2) 205, felt smashed after this-grip/legs. This was harder than the back squat for me-fell off rest time on 5th minute
Strength/Skill
1a) 22,20,15,13.
1b) Back Squat: 4X8 @ 345. Had one pause at the top on set #4 rep 5. Felt solid on this today
Conditioning: 13:35 / Smashed me. Legs were already feeling it from bbg/squat work. Thought I’d be in the 1:40-1:50 range instead of 2-235 range. Wall-balls all UB / Snatches all 4/3 / Transitions sucked from 4th rd on. Piss
7 rounds of:
Row 250m
14 Wall Balls 20/14
7 Power Snatches 115
_______
Rest 1:1
13:35 TWT
14:35
BBG
1)235 (no misses ran out of time
2)200#
Strength
1) 15-15-10-10
2) 300#
Conditioning
2:11-2:15-2:21-2:27-2:27-2:25-2:21
No bbg shoulders were too sore
Hbbs 265, 3*235
So heavy but not bad not fast at all though, so I went down.235 is much faster and upright
Bench dips 4*25
No cond.
1) 286
2) 242 – one miss
1a) 15 dips all sets
1b) 315 all sets
Conditioning
Fast – 1:46
Slow – 2:06
m/35/5’8″/180lb
BBG
1) 225
2) 195-195-195-195-195-195
STR
1a) 245-245-245-245
1b) 15-13-13-14
COND
Did Karen – 150 WB for time
8:59 Suck at WB’s
then rowed easy 2k
BBG 1) 185#
Str 1a) 5, 6
Str 1b) 250#
Cond – 3 rounds, 9:29