141008 - The Outlaw WayThe Outlaw Way

Two new Outlaw Barbell camps will be posted tomorrow, along with at least one more Science and Precision Series camp.

85k PR wars continue…

Last night I told Logan I thought Sam would hit a 130kg Snatch before him. So he went out to his garage – a day after hitting 125kg – and hit this significantly prettier 130kg. Apparently I was wrong.

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Sean Brown, who was angry that I hadn’t put him on the list of best Outlaw 85s, actually thought this 127kg PR had moved him to #1 on the 85k depth chart. Problem is he hit it before I could tell his coach, Colm, that Logan had hit 130kg. Mostly because he’s from Ireland, and I was still asleep when he hit it. At least Sean got to feel good for a couple hours.

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WOD 141008:

BB Cycling

1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

Strength/Skill

1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest 2:00

1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00

Conditioning

Row 5k

Note: The goal is negative splits throughout. Begin at roughly 85-90% of best 2k pace, and try to drop 500m splits by 1-3 seconds each 500m. Your final 500m should be the fastest.

24 thoughts on “141008”

Shot in the dark, but is this supposed to be a 2k since we’re going off our 2k pace? Eh? Eehhhhh????

JCheek - Hines Park Crossfit on October 7, 2014 at 8:09 pm said:

I think your shot in the dark missed…I think the 5k, unfortunately, is correct. Start off at a slower pace, pick that pace up every 500m, and hate your life while your ass hates that damn seat.
- Junkin on October 7, 2014 at 8:42 pm said:
  
  I’ll need a book on tape
- JCheek - Hines Park Crossfit on October 8, 2014 at 1:08 pm said:
  
  Nah – Here you go –
  My best 2K was 7:37. 85% is roughly 9:00. That’s equivalent to a 2:15/500m pace. That’s where I will begin the first 500m…splits “should” look like this:
  
  500m – 2:15
  1000m – 2:13
  1500m – 2:11
  2000m – 2:09
  2500m – 2:07
  3000m – 2:05
  3500m – 2:03
  4000m – 2:01
  4500m – 1:59
  5000m – 1:57
  
  Obviously, your splits could be different, and you can start at 90% instead of 85% or drop down 3 seconds instead of 2…In the end, the point of this seems to be a recovery row with a built-in stipulation of faster splits…
  - Junkin on October 8, 2014 at 1:33 pm said:
    
    Hows about I just post a time and you guys believe it? Just like my 3-count pause snatches…
    
    I was planning on starting around 2:10-2:15. I rower a 7:45 once upon a time. Best 1k is 3:40 (done during the 1/3 x triple 3’s WOD this summer).
  - JCheek - Hines Park Crossfit on October 8, 2014 at 2:51 pm said:
    
    I don’t think your time actually matters…soooo, sure, you can treat this just like your snatches and post something bogus lol
    - Junkin on October 8, 2014 at 7:32 pm said:
      
      M/31/179
      
      Strength
      1a) 245, 265, 275, 285(+10, about max)
      1b) 185, 195, 210(-5), 220(1). 220 is the most I’ve ever push pressed. So was 215×3 last week
      
      5k 20:31
      Splits:
      2:12
      2:10
      2:07
      2:05
      2:03
      2:01
      1:59
      1:57
      1:58
      1:55
      Smoked

BBC:
1. 100kg 110kg 120kg 129kg x 2 reps
95kg x 10 reps as fast as possible

Strength:
1a. 275# 295# 315# 325#
1b. 90kg 100kg 110kg 120kg x 2 reps

Conditioning:
PM session

Shawn Rider on October 8, 2014 at 3:35 pm said:

19:08

BBC
1. 195# – 5 reps at 150#
S
1a. 315, 335, 355, 375# (This was my 1RM after Smolov Jr last year. Felt fucking solid)
1b. 185# Across
C
2k row – 7:29

M/36/175/Asia (5250′)

BBC: 185/205/205/215(X3) 12@155

Squats: 225/245/255/265
PP: 155/165/175/185

row later

M/F/S: 2/6/5

#TheOutlawWayAfghanistan

BBC
250 8@185
Strength
1a) 275-300-315-325
1b) 175-185-195-200×2

Bryan Holland on October 8, 2014 at 5:38 pm said:

Cond
19:10

BBC
260 (5# PR)…11@195

Strength
1a) 235-255-275-295
1b) 175-195-205-215 (10#PR)

Conditioning
19:14 (1min PR)…2:06-1:46…ass fell asleep with 1500m to go (terrible feeling)

BBC:
1) 225 – 245 – 265 – 285(1)

Strength:
1a) 275 – 295 – 315 – 325
1b) 225 – 235 – 245 – 245

Conditioning:
18:45.8 — about 8s off my PR
Splits (1k): 3:53.3 – 3:49.1 – 3:45.8 – 3:42.3 – 3:35.4

BBC
1) 225, 235, 245, 250 (1/3) elbows buckled on the catch and lost it backwards on the 2nd rep, felt fast though.
9 @ 190# my lats were fried from this
Strength
1) 295, 315, 325, 325
2) 205, 210 x 2~damn it, 205, 205
Conditioning
19:56
Left bicep and rear delt started to tighten up with some uncomfortable pressure midway through, so I slowed back down to my starting pace for about 750 m. Once it loosened up I picked up where I left off.

BBC
210
Strength
235
185
Cond
19:16

28/170#/5’9″/M/CenEast
@GoBlueAlum08

1/4/4

TnG Jerks: 165/195/225/240#; +5# from last week

BS: 185/245/285/315#; +15# from last week and right where I should be based on 1RM
BN CG PP: 185/195/205/215#; +5# from last week

Conditioning: 21:00
Stuck to template posted above. Right leg fell asleep. Nice recovery row.

Jennifer/31/135#/almost two months in OLW
BB Cycling
1a) 85, 95, 105, 115×2, 115×1 (made x3 last week, but couldn’t hit it today); 85#x9

Strength/Skill
1a) Still struggle with back squats, but FINALLY a x5 PR! 115, 120, 125, 130
1b) 75, 80. 85, 85 (really ugly third reps)

Conditioning
Didn’t really follow plan becacuse goal was to just finish and if I watched the splits, I knew I would get anxiety during the WOD (haven’t cried since starting Outlaw though!).. Never did this distance so just wanted to go and see how it went. Extremely proud of my finish at 23:47, when my best 2k is 9:16!