140407

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This has never been more appropriate…

So many new things coming, so many different ways to exercise. I’m just going to try to start to explain some of the major changes today. Honestly, I fear if I give you guys too much you won’t be able to go about your normal daily business, and I don’t want to be blamed for people forgetting to get the mail, or brushing their teeth.

-Regionals Prep will begin this week, and we’re going to do things a little differently this year. Basically anyone who has followed the site, and qualified for Regionals, needs to email me directly at Rudy@OutlawCrossFit.com. I will not be posting Regional Prep work on the site – it’s simply too confusing. So yes, if you want the Regional Prep template you’ll have to email me. And no, it doesn’t cost anything.

-Within the next week we will not only be making the new Outlaw Barbell template live, we will also be adding Outlaw Power. This will be a basic Powerlifting style strength template, designed for those of you who perhaps feel that general strength is your…well, overall weakness. I will give far more details and suggestions on who would be a candidate for either of these programs. Heck, there may even be another template added. I could see Outlaw Zumba as being very helpful.

-We are beginning work on booking the next round of seminars. There will be some new announcements, as well as some changes to our more traditional training camps. We are beyond excited to continue to further our education series, and we think you guys will be pretty excited when you see what’s coming. If you are interested in hosting a seminar, please email Info@TheOutlawWay.com and let us know why your gym is awesome. For instance – “We have 4 Commodore Utes, a Triumph Scrambler, 19 brand new Eleiko bars, and a cargo net you guys can use.” Or you could just tell us what city you’re in, and whether there’s coffee close.

WOD 140407:

BBG

1) Pause Snatch (3 count pause @ knee): 5X2 – work to a heavy (but perfect) double for the day, rest as needed

2) Pause Snatch (3 count pause @ knee): 1×2@95%, 1×2@90% of max from #1 – rest as needed

Strength/Accessories

1A) 4X3 BTN Push Press (SN grip) + 2 OHS – heaviest possible, rest 60 sec.

1B) 4X3 Snatch First Pull – heaviest possible, rest 60 sec.

1C) 4X20 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 60 sec.

Conditioning

4 rounds of:

400m Run (all out)
ME UB HSPU (Regionals standard)

Rest 1:1

33 thoughts on “140407”

  2. Pause sn: 2×60, 65, 70, 75, 80; 2×76, 72. {2m rest between sets}
    Sn grip PP+OHS- (3+2)x 60, 70, 80, 85
    Sn DL To knee- 3×70, 80, 100, 110
    Fr Rack walking lunges- 40, 45, 50, 55

    Will probably condition this evening after work

    • for conditioning:
      Subbed 10x20m sprints out of blocks
      then did about 15 total reps going out of blocks over 1-2 hurdles

  3. BBG
    1) Worked to 115# before lat started to hurt.
    2) DND

    Strength/Accessories
    1a) 185 – 195 – 205 – 215#
    1b) DND
    1c) 165 – 145 – 145 – 145# (stationary)

    Conditioning
    9:42 TWT (2:25 – 2:25 – 2:27 – 2:25)
    25 Parallette HSPU; 10″ deficit (6 – 5 – 7 – 7)

  4. BBG:
    1) Up to 205lb on last set. This was my 1RM from the floor a few months ago. Lots of progress on the barbell lately.
    2) 195, 185. One miss

    Strength: Only 3 sets each
    1a) 185, 205, 215
    1b) 275, 265, 265
    1c) 70lb KB in the goblet position. Not enough barbells to do all of this easily so I did a little substitution here.

    Cond:
    400m runs: 1:10, 1:10, 1:10, 1:15 – (all on treadmill, couldnt quite keep pace on last round)
    HSPU: 25, 19, 15, 14

  5. BBG:
    1) 75#, 95#, 115#, 120#, 125#, 130# (f)
    2) 120#, 115#

    Strength: Only 3 sets each
    1a) 115#, 120#, 125#, 130# (25# PR; think my stability at the bottom is vastly improved)
    1b) 205#
    1c) 115#, 120#, 125#, 130# (all were PR’s but I totaled a 35# PR)
    Cond:
    400m runs: 1:44, 1:42, 1:34, 1:32 – (all on treadmill, couldnt quite keep pace on last round)
    HSPU w/ 6′ Deficit 15, 14, 15, 10

  6. BBG:
    1) 75#, 95#, 115#, 120#, 125#, 130# (f)
    2) 120#, 115#

    Strength: Only 3 sets each
    1a) 115#, 120#, 125#, 130# (25# PR; think my stability at the bottom is vastly improved)
    1b) 205#
    1c) 115#, 120#, 125#, 130# (all were PR’s but I totaled a 35# PR)
    Cond:
    400m runs: 1:44, 1:42, 1:34, 1:32 – (all on treadmill, couldnt quite keep pace on last round)
    HSPU w/ 6′ Deficit 15, 14, 15, 10
    2:57, 2:46, 2:40, 2:33 (was in a traditional gym had to walk up and down the stairs from treadmill to handstand wall)
    TWT (11:02)

  7. BBG:
    1.) 175, 190, 205, 215, 225x1f
    2.) 205, 195

    Strength:
    1a.)205, 215, 225, 235
    1b.)255, 270, 275, 285
    1c.)145, 155, 165, 175

    Conditioning:
    1:12+22, 1:12+23, 1:13+16, 1:13+18
    (2:22, 2:28, 2:25, 2:45 ~ TWT – 10:00)

  8. BBG
    1.) Worked up to 95 kg
    2.) 90 kg, 85 kg
    Strength
    1.) 90 kg, 95 x3
    2.) 130 x2, 135 x 2
    3.) 80 kg, 85 kg x2, 90 kg
    CND
    Different

  9. M/37/185

    BBG
    1.) 95-115-125-135-145-150(f)
    2.) 140-130

    Strength/Accessories
    1A) 170
    1B) 185-195
    1C) 135 (first set was good but the 4th was hard to push through)

    Conditioning
    1:33+3
    1:44+3
    1:45+2
    1:47+3
    HSPU’s are my goat and my legs felt like dead weight after the lunges.

  10. BBG
    a) 83-93-98(ox)-98(ox)-93
    b) 88, 83

    Strength
    a) 103-108-113-118
    b) 123-133-138-143
    c) 103 stationary

    Conditioning
    9:20 TWT
    4-5-5-3 extremely limited ROM strict HSPU (going to grow some shoulder muscles if it kills me)

  11. BBG: 1) 175
    2) off 175
    Strength: 1a) 175
    1b) 225
    1c) 115
    Conditioning: -30 cal on AD
    HSPU – 10,7,7,6

  12. BBG:
    1) 95/115/120/130/140
    2) 135, 130

    Strength
    A) 95/115/125/115
    B) 205
    C) 115

    Condish: later…or not…it depends

  15. BBG
    1) Failed at 115, got 110.
    2) 105,100

    Strength/Accessories
    1a) 135
    1b) 155×1, 165×3
    1c) 95

    Conditioning
    2:39-14, 2:38-9, 2:33-8, 2:36-8. First round was on a treadmill, the others were outside ~400m may have been a little more. 400s were each done at around 1:45-1:50

  16. schedule has been crazy the past week and a half. finished up the tests from last week today
    1rm deadlift 405 (30# PR)
    2k row 7:17
    400m run 1:07 (7sec PR from last year)
    me du’s 58
    me ub wb’s 50
    me ub c2bpu’s 18
    me ub mu’s 8 (2rep PR)
    me ub snatches/155- 9
    hs walk- will do tomorrow
    jerk, hclean, h snatch- did last week but didnt hit anything worth reporting. just focused on hitting a few perfect reps. was absolutely exhausted that day from work.

  17. Bbg: 1)135,155,175,175,175
    2)165,160. Every rep perfect
    Ss: a)135,155,175,195
    B)225,315,315,315
    C)115,115,125,135
    Cond: 2:17 -25 , 2:19 -20, 2:22 -15, 2:15 -15

  18. 1) 125#
    2) 115 & 110

    A) 145/150/155/160 (failed last OHS)
    B) 185 across
    C) 95 across

    Cond-
    2:03/11; 2:06/10; 2:05/10; 2:21/11

  19. BBG
    1) 135/155/165/175/185×1
    2)175/165

    Strength/Accessories
    1a) 165/175/185/195
    1b) 225/225/235/235
    1c) 135/135/155/155

    Conditioning
    Rd times around 2:00-2:30
    15/15/15/10

  20. Deloading myself for a while. Feeling really beat up lately. Mentally and physically

    Strength
    1a.) 185# across

    Cond
    Runs were 1:05-1:15
    HSPU were ME Strict + ME Kipping, ~15 per round

  21. 1. 35-45-50-54-56(f)
    2. 52-49

    1a. 45-50-53-56
    1b. 70
    1c. 35 (my ass was on FIRE)

    Yes, I’m in kilos now. My brain can’t math.

  22. 27/168#/5’9″/M/CenEast

    1/1/1

    Pause Sn: 135/145/155/165(oxo)/175#; +20# PR
    95/90: 165/155#

    SGPP: 135/155/175/175
    1st pull: 225#
    FRWL: 127# w axle bar

    Conditioning: Subbed 400m row
    1:20/1:22/1:22/1:25 – 5:29
    21/18/15/12 – 66

  23. M/20/195
    Could barely move my back this morning…stuck to doing only conditioning today will try to make up rest later this week
    400s
    1:17/1:21/1:24/1:24
    Hspu
    25/17/15/14

  24. Bbg
    75, 135, 135, 165one miss, 165
    135, 135, 155one miss, 155one miss
    Strength
    A.145#
    B.215#
    C.115#

  25. BBG
    1) 115-125-135-145-155
    2) 145-130

    Strength
    1a) 155
    1b) 225
    1c) 115

    Cond.
    Runs 1:47-150 range
    HSPU – 12/8/8/6 – for some reason thought it was ME UB. Definitely could have done more

  26. Pause Snatch: Up to 165#
    Pause Snatch % work: 155#/150#
    Front Rack Walking Lunges: 115#, 135#, 155#, 165#

  27. BBG
    1) 95 kg
    2) 90 – 85 kg
    S/A
    1a) 85-90-95-97,5 kg
    1b) dnd back still sore from deadlifting
    1c) 70 kg stationary
    Cond:
    TWT 11:22; HSPU 27/20/26/27

  29. BBG) 115, 135, 145, 155, 165(1)
    2 @ 145
    2 @ 140
    Got dizzy after the second at 155, then dizzy between reps at 165, but still should’ve hit both

    Strength
    1a) 165, 175,

    Not much time yesterday…

  30. BBG:
    1) 135#
    2) Missed at 130# – went to 125/120#

    Strength:
    1a) 130/135/140/145
    1b) Skipped – back was on fire.
    1c) 95#

    Conditioning:
    Around 11 min
    HSPU – 22/12/10/11

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