The first Outlaw camp in New Zealand is live! We’ll be in Auckland, New Zealand, January 9th-11th at Andfit CrossFit. If this is anything like past camps on the northern side of the Tasman Sea (that’s a reference to Australia for you Americans that have no clue what I mean), it could be sold out by the end of the day.
CLICK HERE to register for the Science & Precision Series in Auckland, New Zealand.
Also, just to sweeten things, I’ve just confirmed that Jared Fleming will be with us as Weightlifting Coach (and, of course, so we can ride motorcycles and have amazing adventures) for this date and a few others on the other side of the world.
Tomorrow we’ll be back to observation #3 from the 2014 Games. I know, you guys thought I wouldn’t finish. Nope, I’m gonna get all five, and I might even talk about Rich again (sans hyperbole, if that’s possible).
Quick update on the rest of the fall/winter Outlaw camps…
The first Outlaw Barbell camp in Nashville (Murfeesboro), Tennessee is sold out, and the second in Northern Virginia, has about five spots remaining.
The first three dates (Birmingham, UK – Newport, KY – Salt Lake City, UT) of the Science and Precision Series are very nearly sold out, with less than ten spots remaining. We will also have announcements about camp staff this week, and think you guys will be very excited.
WOD 140804:
BBG
3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%
Strength/Skill
1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds
1b) 4X5 Pause Front Squats @ Projected 5RM *see note* (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds
*Note: If your highest TRUE Max Effort (if you dropped the bar pre-absolute max because it was “heavy” this is not a true ME) set last week was below 5, work at 60-65% of 1RM. If it was 7 or greater, work at 75%. If it was 10 or greater you probably need to test your 1RM again.
Conditioning
For time:
100′ HS Walk
50 KB Snatches 24/16kg (25L/25R anyhow)
50′ OH Walking Lunges 155/105#
50 KB Swings 24/16kg
100′ HS Walk
Does your next cycle start 4 weeks after the games like your doctrine says or is it sooner?
Started last Monday.
M/30/181 (+6 from birthday shenanigans)
Strength
1) 12, 9, 8, 11 (all numbers BEFORE the +3 and with a 2″ deficit)
2) 165(62%), 175, 185, 195(73%) I supposed I could hit 200/205…
More deficit next week.
2″ deficit you say? Let’s see if I can beat those #’s again this week…………#rivalry
Snatch 170(+5)
CND
Did 14.1, got a worse score. Didn’t have it today. Strong but slow as balls.
1) DND
1a) 45’s + abmat (20)
45’s+35’s w abmat (12)(8) (10)
1b) 255
Cnd: 9:10
Hi Coach,
Just wondering if we’re allowed a bounce following the pause.
Last week I was hitting 4-5 reps at 70% with no bounce
FWIW I didn’t bounce here.
5’9″/143/39yrs
Snatch Complex:
Trying to pull under, got 75#with a half squat for the complex, better. Plus drops
Strength:
1st STRICT HSPU!!!!!!+ 3 kipping hspu’s, 1SHspu+ 5 kipping, 4kips+2kips, 4kips+2kips
4×5 FS Pause: 103#(same as last week, felt easy),113#,113,118
Conditioning: 10:10
1 minute HS holds
35# snatches, 10,5,5,5,5,5,5,5,5
2(35# DB) lunges
35# kb swings, 20,10,8,7,5( tired from snatches)
1 minute HS hold
Practice: HS walks with a spotter holding legs
Overhead Squatsx3 reps: 78, 80, 83
Trying to get used to heavier weight than used for Snatch Complex, maybe it will help some
BBG
1.) 185, +10 from last week. Drops done
Strength/Skill
1a.) 12/10/10/8+3 on all sets
1b.) 225# across. No bounce
Cond
~12:00
Conditioning:
11:29
28/172/NorCal
BBG
198 drop sets done
Strength
1a) 4″ deficit (8+3)-(9+3)-(7+3)-(8+3)
1b) 220
Conditioning
9:56rx
3 Pos Snatch: up to 195
Strength:
1a) 15/3, 12/3, 10/3
1b) 205 for all sets
Cond: 11ish. Last handstand walk was a joke and took forever. But my 1st handstand walk I went like 60 feet unbroken which was a new record.
Snatches 175
3″ def hspu 12/6/6/4 all+3
Front squat 235
Con 13:30 feel like I could’ve got 12 if shoulders weren’t toast from the hspus
BBG
165 I wanted 185, but my back was acting up.
Strength
1a) 10,11,7,11
1b) 185, 195, 210, 220 missed this last week so wasn’t sure how heavy to go. I’ll definitely do at least 225 for all next time.
Conditioning
13:36
BBG: 175
Strength: 1a) 11+2, 14+1, 8+1, 10+1
1b) 185
27/170#/5’9″/M/CenEast
1/1/1
3-Pos Sn: 182#; +2# PR; drop sets done
SHSPUs: 2.5″ deficit – 13+3/9+3/8+3/11+3 – Thanks for the push, Junkin. All I kept thinking was I have to beat you. Definitely a good match here.
FS: 205#; done; felt much stronger than last week at same weight
Conditioning: 17:46 Not Rx – Once again, groin got the best of me. Attempted 155# for 5 minutes to no avail. Left leg fine, just can’t get out of lunge with right leg forward. Had to drop to 135# and went UB. Going to work on some single leg accessory work.
On a positive note – PR’d my HS Walk at 35′ UB – First round felt great. Last round not so much, but getting progressively better each week.
I’ll have to go with 6″ deficit next week and crush you.
And not post until 11PM.
Bahahahaha! It literally took me everything I had to tie your last 3 rounds…next week shall be entertaining, to say the least.
You did have that extra 1/2 inch tho. From what I hear, that matters LOL. At the very least this is plenty fun.
BBG
1) 145# +10 from last week
Strength
1) 11, 12, 12, 11
2) 7, 6, 6, 6 @ 175#
Cond
15:50
Really enjoying this cycle.
Bbg: 1.) 215 felt great. Then barely missed 225 power position overhead behind. Bummed on that
95% @ 210, 90% @ 200
Strength: hspu: 1. 13 + 3. 2. 14 + 3. 3. 12+3. 4. 13+3
Squats: 4×5 @ 225
BBG
1.) 90 kg, failed power position at 93 kg
Strength
1a.) 10+3, 7+(2+1), 5+3, 3+3
b.) 255# failed very last rep… damn
CND
10:11 Rx
Nursing a sprained wrist
S
1b. 225#
BBG
1. Up to 120
– drop sets done
Strength
1. Sets done at 165 – These are a killer
2. 3+1, 2+1, 1+3, 1+0 – I got these for the first time last week so they are coming along
Conditioning
7:30
shortened the HS walks to about 20ft because this is a movement in process – everyday I am getting better
1) 145 – Drop sets donee
Strength
1a) 4, 4, 3, 1
1b) 185, 195, 195, 195
Conditioning
Jumped into a class WOD
M/28/#155/NorCal
BBG
1. 155. Drop sets done.
Strength
1. 141/2, 11,10, 9
2. 175
Conditioning
12:21 Rx
BBG:
1.) 175, 195, 215f, 215 (+10)
205f, 205, 195
Strength:
1a.)11+3, 7+3, 5+3, 5+3
1b.) 180 ~ 60%
Conditioning:
Dnd still to gassed from competition Sunday. An outlaw team we got 3rd.
BBG) 95, 115, 125#
Str 1a) 4+2, 3+2
Str 1b) 185, 195#
Cond –
50 step HS Wall Walk
50 KB Snatches 24/16kg (25L/25R anyhow)
50′ OH Walking Lunges 95#
50 KB Swings 24/16kg
14:46
Capped at 15:00.