The Outlaw Way

In Omnia Paratus

140825

Posted on August 24, 2014 by rudy.coach

WOD 140825:

BBG

3 Position Snatch (Floor, Hang, Power Position – do not drop bar): 5X1 @ 80% of all-time max for the complex.

Strength/Skill

1a) 4X8 Strict HSPU – rest 60 sec.

1b) 4X3 Pause Front Squats (3 count pause in bottom) @ 80% of 3rm FS – rest 60 sec.

Conditioning

For time:

12 Muscle-Ups
24 OHS 115/75#
400′ KB Farmers Carry 32/24kg (1 KB in each hand)
24 OHS 115/75#
12 Muscle-Ups

31 thoughts on “140825”

Gary O on August 24, 2014 at 5:47 pm said:

Last year we opened our doors and have been following Outlaw ever since. Figured it a good time to reflect on where I was back then.

Back Squat 230 now 285
Front Squat 215 now 250
Snatch 135 now 175
CJ 190 now 220
Amanda 18:04 w/115 now 13:59 rx
Helen 11:19 now 9:34
Fran 5:25 now 3:50
Max muscle up 3 now 8
Max HS walk 0′ now 32′
Weight 173 now 182

Thanks for the programming. Our members have all seen similar progress.
Hunter H on August 25, 2014 at 6:48 am said:

3pos sn- worked up to 86 (PR)
A) Strict HSPU- 4×4
B) Pause f sq- 4x3x100

Cond: Sprint- 5x40yds

Didn’t read carefully and PR’d my 3pos sn. I’ll take it, as I don’t really need a deload bc I’ve been so inconsistent
Bobby Jo on August 25, 2014 at 7:05 am said:

Wrist
BBG
1. 135#
S
1a. Done
1b. 225#
C
Different
Junkin on August 25, 2014 at 7:51 am said:

M/31/181 – up 6lbs due to my fantasy football draft yesterday. If anyone cares I’m posting my squad below.

Strength
1) done
2) done off 260 FS 3RM – (205)

Position: Player
QB: Tom Brady
RB: Doug Martin
RB: Montee Ball
WR: T.Y. Hilton
WR: Dwayne Bowe
WR: Mike Evans
TE: Julius Thomas
Flex: Andre Ellington
K: Robbie Gould
DEF: Buffalo

Bench:
RG III – QB
Geno Smith – QB
Ka’Deem Carey – RB
Cecil Shorts III – WR
Kenny Britt – WR
Stevie Johnson – WR
Da’Rick Rogers – WR

PPR league. I’m keeping Doug Martin from 2 years ago in the 6th. Hopefully he’s not out all year like last…
- Bryan Holland on August 25, 2014 at 9:11 am said:
  
  I’ll bite
  QB- Nick Foles
  RB- Arian Foster
  RB- CJ Spiller
  WR- Julio Jones
  WR- DeSean Jackson
  Flex- Trent Richardson
  TE- Jimmy Graham
  K- S Janikowski
  Def- AZ Cards
  Bench
  Sammy Watkins
  Mike Evans
  Knowshon Moreno
  Andre Williams
  Stevan Ridley
  Mat Prater
  *maybe we should do an all Outlaw blog league next season
- JCheek - Hines Park Crossfit on August 25, 2014 at 9:28 am said:
  
  What do we post if we’re in six leagues?!
  
  I second Bryan’s idea. An Outlaw Blog League would be sweet.
  - Junkin on August 25, 2014 at 10:00 am said:
    
    I’m in for a blog league. FYI I’m in a 12 man league. Bryan you’re stacked. How many teams in your league?
    
    What you do with 6 leagues is chill and get rid of 3.
    - Bryan Holland on August 25, 2014 at 1:27 pm said:
      
      Iam in a 8 team league which makes it easier to stack your team. One guy has lesean mcoy aj green brandon marshall larry fitz and stafford.
    - JCheek - Hines Park Crossfit on August 25, 2014 at 6:43 pm said:
      
      Meh… Can’t turn my back on the leagues…I’m down from 7 last year so progress
- Junkin on August 25, 2014 at 6:35 pm said:
  
  BBG
  140 (off 175)
  
  CND: 12:29
  Can’t wait to do 24 more muscle ups tomorrow!!!
  - Junkin on August 25, 2014 at 6:35 pm said:
    
    SARCASM!
CPD19 on August 25, 2014 at 9:49 am said:

Conditioning:
12:34
Jordan M on August 25, 2014 at 9:54 am said:

3 Pos Snatch: off 205 max for the complex – done

Strength: off 235 – done
HSPU – Done

Cond: Different. Tested competition WOD. 45 sec ME of 5 different movements. 15 second transition between stations.
1) Row for meters – 240m
2) Lunge w/55lb KB – 24 reps
3) Shoulder to Overhead (115lb) – 24 reps
4) Burpee – 16 reps
5) 55lb DB Snatch – 20 reps
Charlie Girl on August 25, 2014 at 11:21 am said:

5’9″/145/39 yrs
BBG:
Done 68#

Strength:
4×8 HSPU: mix of strict and 1 abmat
Pause Squats @80# of 3rm: 113#

Conditioning: That was insane!!
Blue band bar M/U’s, felt pretty good
68# OHS: 8/8/8
55# kb’s, stopped @200″/150″/50″
After that all hell broke loose
OHS: 4/4/4/3/3/2/2/1/1
Had to switch to green band for M/u’s: 2’s and singles with misses. No grip at all
Peter F. on August 25, 2014 at 1:29 pm said:

BBG:
Off of 175#

STRENGTH/SKILL:
1a) all UB using thin yoga mat under head
1b) Off of 275#

COND:
12 Muscle-Ups (7/3/2)
24 OHS 115/75# (14/10)
400′ KB Farmers Carry 32/24kg (1 KB in each hand)…70# DB’s 100′ increments
24 OHS 115/75# (8/8/8)
12 Muscle-Ups (3/singles – JOKE)
13:42

Accessary work: Did 5 reps of 50′ UB handstand walks
Bryan Holland on August 25, 2014 at 1:31 pm said:

BBG
145
Strength/Skill
1a) done UB
1b) @225
Cond
10:12 wanted sub 10 but grip was done second set of MUs
Buno on August 25, 2014 at 2:29 pm said:

BBG
80 kg
S/S
1a) done
1b) 80 kg (jupp far too light…)
Cond:
8:29 rx’d
Rooney on August 25, 2014 at 4:03 pm said:

BBG: off 180
Strength: 1a) done
1b) off 240
Michael Lafleur-Gray on August 25, 2014 at 6:10 pm said:

Comp didn’t go as planned. Missed a Split Jerk @ 270# on a Max 1 Hang Clean + 1 Push Jerk + 1 Split Jerk. And that prob kept us out of the final. Oh well

BBG
1.) @ 160# no misses

Strength/Skill
1a.) done
1b.) @ 260#. Heavier than the sets of 5 from the cycle

Cond
Cut in half

4:30, UB
Charles Donahue on August 25, 2014 at 6:15 pm said:

BBG
170#

Strength
1a:) done
1b:) 195#

Conditioning
8:45
- Charles Donahue on August 25, 2014 at 7:11 pm said:
  
  Just realized I based front squats off wrong 80%, did it off heaviest pause front squats of cycle. Front squats should of been done at 230#, oh well. Will pay more attention.
JCheek - Hines Park Crossfit on August 25, 2014 at 6:42 pm said:

28/170#/5’9″/M/CenEast

1/1/1

3 Pos Sn: 145# off of 182#; 5/5

SHSPUs: done
FS: 230# off of 290#; done

Conditioning: 14:55 – finished last OHS at 9:45…had nothing left for the last 12 MUs…
Chris on August 25, 2014 at 7:23 pm said:

BBG:

1) Off 215#

Strength/Skill:

1a) Done
1b) Off 300#

Conditioning:

9:46 — DND the last set of MUs; trying to ease back into the gymnasty stuff. Based on tomorrow, Rudy has different plans…
Gary O on August 25, 2014 at 7:53 pm said:

BBG
125 off 155
Strength
1) 200 off 250
2) done – had to break them up
Cond
15:05 – last st of MU were 2’s
maximuswp16 on August 25, 2014 at 7:57 pm said:

Snatch 150
Front squat 265
Hspu-done
Con- gave the first team open wod a test run. My partner and I got 11+30 and I think our girls will be able to match that
Jeff S. on August 25, 2014 at 9:45 pm said:

BBG
1.) 74 kg
Strength
1a.) done hit all
b.) 255# easy
CND
11:28 rx
Greg on August 25, 2014 at 10:09 pm said:

Cond:
9:24rx
Mu 9-3
Ohs 14-10
Farmers one break
Ohs 14-10
Mu 6-3-3

Had food poisoning over the weekend.
Jason P on August 26, 2014 at 8:48 am said:

31 5’6″ 162#
Power
Squats 6×2 @ 80% (285) – Completed
Bench 4×4 @ 90% (247.5) 2×3 @ 250, 2×4 @ 245 (Shoulders/delts have been dead)

Cond – 11:06, RX

There is no blog specifically for the Power template is there? This is one of my first posts have been following power since it came out, and loosely followed The Way before that. I’ll start posting regularly.
JCheek - Hines Park Crossfit on August 26, 2014 at 9:09 am said:

Jason – See the link below – It will take you to the Power page. Or click “The Outlaw Way”
up above and you will see it in the drop down.

http://outlawway2.wpengine.com/category/outlawpower/
- JCheek - Hines Park Crossfit on August 26, 2014 at 9:10 am said:
  
  Sorry, click “Outlaw Programs”
Jason P on August 26, 2014 at 10:41 am said:

JCheek, thanks for the link, but I have seen the tab (that’s how I follow the program), and unless I’m just out in left field I do not see a blog associated with strictly the Power template. If there is one then I am just being a F*Tard and missing it

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31 thoughts on “140825”