Next week we will announcing the details of our completely re-vamped Remote Coaching services, as well as, what will be the final two dates of the Parabellum Series Training Camps. We’re pretty excited with the changes that will be coming to the RC program, and we think you guys will be too.
Speaking of coaching… Tomorrow I’ll be following up last week’s Muscle-Up analysis video, with a Muscle-Up progression video. This is the same progression we use with the athletes at Outlaw HQ, to get them from none to some fairly quickly. People always ask about it at camps, but we have never fully explained it publicly, so we thought this would be a good time.
Brock Kirian – 9X450# Back Squat:
WOD 140115:
BBG
1) 8:00 to work to a 1rm Power Snatch (stay within the time limit – no more than 4-5 attempts).
2) Every 30 seconds for 3:00 – 1 Power Snatch @ 80% of max from #1.
Strength
1a) 3X1 Strict Press + 7 Push Press – heaviest possible, rest 90 sec.
1b) 3X8 Kang Squats – medium load (slightly heavier than last week) – be perfect with every rep, rest 90 sec. DEMO VIDEO
Conditioning
30 Muscle-Ups for time.
I really wish I was doing the 30 muscle ups for time… I’d like to see if I can still do it unbroken. Instead I’m using it as an active recovery day for Wodapalooza this weekend. Maybe I’ll try it next week when I get back. I haven’t been posting much that past few days, but will be back at it after this weekend.
You better video that and post it hear. You can’t just make a statement like that and not put up the proof. Now we all want to see it.
+1 for Cornthwaite
+ 1 Cornthwaite
Calling shots!
I will do it and video when I get back from Wodapalooza this weekend. Probably Wednesday or Thursday. I always back my statements up.
Badass squats!
BBG
1) 225
2) 185
SS
1a) 185
1b) 115
Cond- 5:31 (10+4+5×2+6×1)
BBG
1) 225
2) 185
SS
1a) 185
1b) 115
Cond- 5:31 (subbed 30 pull-ups + 30 ring dips)
#TheOutlawWayAfghanistan
I am a jackass and didn’t edit this. Here are my real numbers.
BBG
1) 130
2) 105
SS
1a) 135, 140×2
1b) skipped
Cond- 5:31 (subbed 30 pull-ups + 30 ring dips)#TheOutlawWayAfghanistan
BBG:
1) 155#
2) 125#
strength
1a) 160#
1b) 115#
cond: will do some sort of sub later
Power Snatch: 195
2: 155 – felt too light
1a) 185
2a) 135 – keeping these light and slow and really feeling the pull in my hammys. Have a feeling they are going to be screaming tommorow.
MU’s: 6:49 – blah. Going to work with a coach on these tomorrow. Just run out of gas and cant hit more than 2-3 in a row after the first 10.
M/27/170#/NorCal
BBG
1) 200# PR+5
2) 160#
Strength
1a) 133-138-144#
1b) 190-195-195
Conditioning
2:55 PR -:25
BBG:
1.) 205#
2.) @165#
Strength:
1a.) 155/165/175(f) – 155#
1b.) 145/155×2
Cond:
4:15. Should’ve been ~3:45 but had ring malfunctions
1) 225
2) yep
Had to work some imbalances
Conditioning:
Missed my 30th rep at 2 freaking 56 then finished at 3:06. AHHHHHH
1) 190
2) 155
5# almost PR for power snatch. Caught a little below parallel, but finally my power catch is becoming one with my squat catch and I’m ‘missing’ correctly, not dumping the bar out front.
a) 135-140-135
MUs 4:40
Finally under 5:00! About a 90s PR. Did triples every 30s and it was finally paced just right.
BBG
1a) 185
1b) 165
Strength
1a) 155-165-175
1b) 155-165-175
Cond
3:39 First time ever doing this wod but I always name my fantasy football team 30 muscle ups for time!
BBG: 1) 165
2) 135
Strength: 1a) 165
1b) 65
Conditioning: bar muscle ups – 8:37
BBG:
1. 140#
2. 125#
Strength:
1a) 110, 115, 115#
1b) 135#
Conditioning: 13:00
BBG:
1) 200# PR power snatch
2) 160 no misses
S/S
1a) 145, 155, 165 struggled with the strict press today
1b) did good mornings at 155
Cond: 9:43
first time other than the workout with the 800s before and after.
bbg
1) 140# ran out of time
2) 115#
Kang squats: 105-110-115
presses: skipped due to shoulder
Cond: 7:43. really unhappy with this, felt like my timing was off.
snatch 185, failed 195, mightve got it with more time
80% 155
press 165,170,175failed strict but hammered out the push presses
kang 145
con-10:44
first time doing this one. just happy i can actually do this. a year ago i had no muscle ups. a year from now i want to do this in under 5 minutes
bbg
1)225
2)180 EZ
str/sk
175 across
skipped
cond
6:26 possible PR? was at 24 at 4 min and the wheels fell off, was doing like adam, hit triples and 10 sec rest, then misses and singles all around
Doing all this tomorrow:
But just read the Time Magazine article on CrossFit and once again they “the media/journalist” only get half the story..if that. (I.e.) Taking CrossFit and simply highlighting proposed negative aspects such as, “crazy”, hyperintensive, “rhabdo”, approach-bogus. Does not talk about building strength, learning & highly refining techniques, metabolic pathway training, mobility, etc. etc. etc. Didn’t really interview anyone with an iota of knowledge in the area of CrossFit/mixed modal/etc. Just not well done; do they not realize that Division I Sports have been training “somewhat” this way for a long time-intensity, pushing one’s self, etc. I wrestled at the Div. I level in the Big Ten and to achieve goals you have to train hard, no one says you can not scale back, drop weight, or listen to your body. Anyhow, speaking to the choir here-Train Hard.
This new trend of writing shit on CrossFit started like a year ago, and has since gotten increasingly stupid and wasteful of time. My recommendation is just stop reading anything about the sport that is not written by a top level coach. It is all just bullshit trying to get views and isn’t worth your time or giving them money.
+1
+1. Haters gonna hate as Ice Cube would say…
1) 205 – Smoked, then hit my nuts on 215 and called it.
2) 165 – Too easy
1a) 175
1b) 175
Cond: 4:15 – 43second PR — Had some left in the tank, but ‘gamed it’ to a good PR — Next time I can go a bit faster — not bad for a 225lb guy with a 6’10” wingspan I suppose. Especially since my upper back is just destroyed right now.
BBG
1) 260 (5#PR)
2) 221 (No Misses)
Strength
1a) 185-195-205
1b) 185
Conditioining
7:38 (Nearly a 2 Minute PR) -still suck at MU but slowly improving.
*1 Year ago my Max Snatch was 225 and it took me 13:47 to do 30 MU For Time. Today my Max Snatch is 300 and 7:38 for 30 MU.
BBG: 1.) 200# (+5 PR)
2.) @ 165#
Strength: 1a) 165
Conditioning: your muscle up demo video w/ Dan finally clicked & I fixed my MU descent!! 3:22!! Over 6min PR. Thank you thank you thank you
BBG:
1) 195#
2) 155#
Strength/Skill:
1a) 155, 165#x2
1b) 145#
WOD- 3:45 Rx
BBG
1)76kg
2) 64kg
Strength
1a) 115-125-145lbs
1b) 115-125-145lbs
Conditioning
3:36
Feeling good today!
27/77kg/5’9″/M/CenEast
4/8/6 – Definitely have a cold, can’t breathe well, and my body felt exhausted…then I started.
1RM PSn: 145/155/165# – 175F – This is terrible given that my 3RM is also 165#. Knew it was going to be a rough one.
E30OT30: 135#. 7/7. Felt relatively light.
SP+PP: 135/145/150#
Kang Sqs: 105#. Done.
Conditioning: 6:42. Swore that we had done this during the past 7 months, but I couldn’t find it, so I have no clue if this is a PR or not.
Started with Adam’s plan of 3 every 30 seconds. Felt great through 15, failed 16, and went to singles after that. Done with 15 in 2:10, last 15 took 4:32. Whole upper body, shoulders, neck, traps feel blown out from this week. Not sure if it’s the cold I have or what, but damn.
BBG: 225. 180 six for six.
Strength: 165, 170, 175
Kangs at 135 feeling easier
Cond: 4:54 something like a 10 minute PR.
BBG:
1) 175# power form felt way off -20#
2) 145# very easy
Strength/Skill:
1a) 135(still shocked on how I seemed to lose all my raw shoulder strength. Used to be able to hit 165# for a double. )
1b) 125
Cond
3:57 PR by 48sec. Plenty of room for improvement. Not a lung issue.
205# snatch- PR. One of those weird semi annual days when it all comes together.
165# EMOM
1a) 155-165-175
1b) skipped
Conditioning:
9:34. First time doing this. Did 25 in 5:30— got my 26th at 8:30. Hopefully next time can shave several minutes off and the goal would be to go sub 5.
M/16/155/ South West
BBG:
A. 115
B No Misses, 100
Strength:
A. 110 For all
B. 95, 100, 105
Conditioning:
8 in 7:34, then missed 5 in a row, finished the rest with strict L-Sit style banded MU.
BBG:
1.) 215*PR~88% (+5)
2.) 185
Strength:
1a.)155, 160, 170
1b.) 155, 160, 165
Conditioning:
7:31 (1st time, think I need to try the 3 on the 30sec next time)
Sorry gotta skip today, ill try to do something I missed this last week tomarrow. Friday is the hybrid challenge at cf ethos and Saturday is the strongman seminar I can’t wait.
BBG:
1.) 135#
2.) 115#
Strength:
1a.) 145#/155#/155#
1b.) 95#/100#/100#
Cond:
4:45, no rings so performed bar muscle ups.
M/ #155/ NorCal
BBG
1. 175
2. #140
Strength
1a. #115,#125,#135
1b. #135,#145,#155
Conditioning
6:41
Snatch – 205.
Conditioning – Had 15 @ 2:30 then I got distracted. Bad dog…
1) 220. Missed 231 twice.
2) 187
Strength
1a) 187, 198, 187
1b) 187, 198, 187
30 MUs – 6:34. Well over previous best.
1) 220
2) 200
Strength
1a) 155. Light.
30 MUs – 5:56 (+1 minute over PR time.)
1) 185
2) 175, no misses
A) 175-175-185
B) 165-175-175
Cond: 4:46 (1:14 un-PR, went out too fast and was already failing MU’s a rep 18)
BBG 1) 155#
BBG 2) 125#
Str 1a) 135#
Str 1b) 115#
Cond – 11:19