140811

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This weekend I had the pleasure of assisting at the first ever Outlaw Barbell Camp, in Murfreesboro Tennessee (also the site of the first Outlaw camp EVER). Here’s some observations…

1) Jared and Dave Fleming are amazing coaches. I actually learned a ton from being around them. There is no higher level to learn from than world team coaches, and world team lifters.

2) Not being in charge is the best. I LOVED assisting the Fleming’s. Sorry if I ruined your schedule Jared, not my fault they wanna talk about Fraser.

3) The group of athletes were hungry and worked their asses off. Thank you guys for making the first BB camp perfect, and setting the standard for everyone else.

4) Yet again, Evan and CF Murfreesboro were wonderful hosts. They had the first group of competitors to follow the site, and now have helped us with another first. Thanks Evan, be ready for the first Outlaw Zumba camp *coming soon*.

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Since I’m clearly not writing #5 today, I figured we could catch up on some videos. Enjoy.

WOD 140811:

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 @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

Conditioning

3 rounds for time of:

Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1kb – 10L/10R)

29 thoughts on “140811”

  2. M/30/175

    Strength
    1) 11, 10, 7, 6 (all numbers before the +3 and with a 3.75″ deficit, or one 45# hi temp plate)
    2) 185, 195, 205, 210 (+15)

    Pretty much went all out. Felt like barging throughout.

    • BBG
      bombed, 155 (-15 from last week, -20 from two weeks ago)
      Missed 6 at 165, missed 4 at 175 then hit the first two at 175 only to fail the high hang

      CND
      14:58
      Ran 1:45s but the ring dips and OHS we’re shitty n

  3. BBG:
    Up to 195. Just cant quite hit all 3 at 205.

    Strength:
    1) 15/3, 10/3, 11/3
    1b) 210 for all sets (+5lb from last week)

    Cond: 11:30. I just suck at running. All this running lately is probably great for me, but I hate every minute of it.

  4. Went light for wrist
    BBG
    1. 95# – Across
    S
    1a. Strict HSPU Progression
    1b. 235# (+10#)

  5. BBG
    1.) 185#, drops done

    Strength/Skill
    1a.) 16/9(2″)/8(2″)/8(2″), all sets with + 3
    1b.) 225/235×2/240#(+15#)

    Cond
    12:26

  6. 5’9″/143/39 yrs

    BBG:
    3 position Snatch: 80#, 5# pr plus drops @ 78# and 73#

    Strength:
    Strict HSPU: 1/ 4 w/1abmat, 0/ 7, 1/4, 0/4
    (Did a Gwod met-con yesterday…60 kip HSPU’s + 80 V-ups shoulders and abs worn)
    Pause FS: 113#, 118, 118, 123 dropped bar on last 2 reps on last set. Picked it up and finished set. 5#’s over last week

    • Hey Charlie Girl –

      Just be careful about doing too much of other things, like GWoD, when starting out. Take advantage of the rest days given. Today is a great example…you worked HSPUs yesterday and we are always guaranteed to be doing them once a week in some fashion so you weren’t able to give it your best effort today.

      • I understand. Ty
        I missed Tuesday(all) and Saturdays conditioning, so I was trying to make up for it. If you miss days.. What do you do? Suggestions?

        • If I miss days, then I miss days. I try to not miss squats, but if I do, I do. I don’t try to play catch up because IMO it ends up setting you back. Sometimes less is more.

  7. M/28/#155/NorCal
    BBG
    1. 145 (missed power position at 155). Drop sets done.

    Strength
    1. 2″ 7-5-4-4
    2. 185 done.

    Conditioning
    12:42Rx (That got ugly really fast)

  8. BBG: 1) 175
    Strength: 1a) 14+3, 11+3, 13+3, 8+2 -1min rest before strict
    1b) 190 +5 from last week

  9. BBG
    175 Missed Power Pos @ 185 done
    Strength/Skill
    1a) 12/3-14/3-12/3-10/3
    1b) all sets @ 230 + 5 from ME weight 2 weeks ago
    Cond
    10:45

  10. BBG
    165 (still recovering from a comp this weekend)
    2@155
    Strength
    12/12/7/8
    185/205/215/220
    Conditioning
    19:33

  12. 27/170#/5’9″/M/CenEast

    1/1/1

    3-Pos Sn: 180#; drop sets done

    SHSPUs: 12+3/10+3/7+3/7+3 – 3.75″ deficit.
    FS: 215#: +10# from last two weeks

    Conditioning: 15:15 – had to sub 500m rows due to monsoon in MI. Dips held me back – went 10/5/5; 5/5/5/5; 5/5/3/3/2/2 – first round sub 3:00, then just had to rest too long for dips…

    • Yerp. I still love you though, brother. You got me on strict MUs and pistols though…and you got me on that beard game, so you got some positives to draw from lulz

  13. BBG
    210# (+5), drops done

    Strength
    1a:) 11, 9, 7, 6
    1b:) 225, 230, 235, 240#

    Conditioning
    10:41

  14. BBG
    165# (+5# from last week)….missed 175# in hi hang
    STRENGTH
    1a)all with 1″ cushion under head 6/6/6/7 + 3 on all
    1b)210# (+5# from last week)
    COND
    9:19
    Ring dips: UB/15+5/UB
    KB OHS: all UB

  15. BBG
    150 +5 – also hit a 5# PR from the floor ta 175
    Strength
    1) 185 +10
    2) 12,13,12,12
    Cond
    behind a day

    Felt strong today.

  16. BBG
    1.) 92 kg (ugly as shit)
    Strength
    1.) 9, 7, 5, 5 and the +3 after all of them
    2.) 260#
    CND
    15:15 rx
    Ring dips were pretty much all triples and doubles.

  17. 3 pos sn- to 82(?pr?)
    A)Strict HSPU- 4, 2, 5, 3
    B)pause f sq- 5x 80, 85, 90, 100(PR)

    Cond: new round started every 30s,
    30″ Box jump + kb swings
    Went 10 rounds, so the final round was 1box jump + 10 swings

  18. 3pos snatch
    205 (dropped power pos. at 210 as I was coming up…. Lack of focus)

    Pause f squats
    225, 245, 255, 255

    Hspu
    27 no deficet
    With deficet 13,11,9

    Cond
    10:07rx

  19. BBG) 125# (failed 135# at power pos.)
    Str 1a) 4+3, 3+3
    Str 1b) 195, 205#
    Cond – 17:41

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