81 thoughts on “141031”

1. But where are the Romaleos?!?

2. Note HR after the 1:00 test or the entire burpee test or both?

   • J, note after the entire test. After your 4th round of 2:00 of Burpees. Basically, after you’re done.

     • Thanks

3. Are you guys done with the old outlaw gear? I want a outlaw tank!

4. I would note both HR and burpee after test that way you know a pace to go with

5. Strict CTB pull ups?

   • Erik, honestly it depends on your goals and current physical capacity. But my understanding of this phase was to increase some upper body hypertrophy so of you can’t get more that 6-8 strict chest to bar for each set I would kip. As far as hypertrophy is concerned I’ve noticed butterfly pull ups do not allow for enough time under tension and I’ll actually atrophy if I neglect kipping and strict pull ups.

     • Ok, thanks. I did kipping with a focus more on technique, not max effort. Got 15, 15, 12, 12

6. The link for the pre-sale isn’t working for me 🙁

   • It’s back up now, Eddie.

7. Is the website down?

8. Morenimportant than burpees, is the short sleeve shirt dri-fit? A Nike Legend shirt? Thanks

   • No sir, it is a Nike cotton T.

9. M/31/181

   BBG
   Power snatch: 145, 155, 165(2), 165f felt like crap
   Power C&J: 165, 185, 205, 215(2.5, idk what I did on that jerk)

   “Accessory/Skill”
   1a) 215 across
   1b) 15, 8, 10, 6 – pretty sure 15 I’d a 3 rep PR. If my hands didn’t feel like crap it may have been even better.

   • Wife’s numbers:

     Power Snatch: 85, 95, 100f, 100(2)
     Power C&J: 105, 115, 125(1), 125

     Pulls: 125 across
     Pullups (No C2B): 1, 4, 4, 3

     • Wife’s CND:
       26 – 14b/5s
       20 – 12b/5s
       22 – 13b/5s
       22 – 13b/5s
       Total: 90 total, forgot the HR check 1:00 after…

10. (M/48/150)
    Burpee test
    1:00 ME burpees: 28, didn’t take HR
    0-2:00 32, 5 sec HR count 13
    2:30-4:30 32, HR count 13
    5:00-7:00 32, HR count 13
    7:30-9:30 32, HR count 13.

11. Hello,

    Saw the note about how you wanted everyone to post. I wish I had the time to follow the full version of this but unfortunately with work and family I can only make it through the Outlaw Crossfit programming. Thank you to you and your coaches for always posting that as well.

    So due to the above wasn’t sure if you would need my data but figured I would offer it anyways. I am not sure where the form is but will try back later as well.

    Results listed as burpees/HR
    Round 1: 36/12
    Round 2: 32/12
    Round 3: 31/13
    Round 4: 32/14
    Final HR: 10

12. Instagram = shawnrider_cf

    BBC:
    1. 80kg 88kg 95kg 100kg
    2. 100kg 110kg 118kg 122kg

    Strength:
    1a. 110kg 110kg 115kg 120kg
    1b. 28-20-21-15 (stopped each set before ripping)

    Conditioning:
    PM Session

    Cait Lucas:
    BBC:
    1. Up to 60kg
    2. Up to 75kg x 2 reps

    Strength:
    1a. Up to 82kg
    1b. Between 7-10 each set

    • 31 – 155
      29 – 157
      27 – 158
      26 – 155
      1:00 after = 113 BPM

13. 1)175-185-195-195
    2)215-215-225-225

    1a)265-275-275-275
    1b)done

    Cnd: done, waiting to fill out form

14. Burpees 6:30am
    20/12
    21/13
    21/13
    22/13.5ish

15. BBC
    1)175
    2) 230
    Accessory /Skill
    1a) 235 all sets
    1b) 21,20,17,16
    Burpee capacity test
    *used HR monitor. Stayed below 156BPM every round
    1)21 2)18 3)16 4)17
    HR @ 110 after 1:00 after finishing test

16. I forgot to check my hr 1:00 after the final round. I was never able to get below 14 beats once I started the 4 rounds. I was 12 burpees lower on my last round compared to my first. Once the form is available I will submit my info and have my wife do so as well.

17. fighting a cold that came out of nowhere on wednesday. did everything at about 50% effort today. just happy to be able to be semi active. saving the burpee test for sometime next week when i can post meaningful data. but here’s data from one of the girls i train with. she’s relatively new and still figuring out how to pace things like this

    olivia pauli
    burpees/beats/minute
    25/120
    20/160
    20/172
    19/180
    1minute post 148bpm

    • and here’s dustyn tubbs
      30/144
      26/156
      23/162
      23/156
      1minute post 164bpm

18. Burpee Test:
    1: 26/12-13
    2: 26/ 12-13
    3: 24
    4: 24
    1:00 HR: 104bpm

19. 29, 6’2″, 250′

    1) Power Snatch: 135, 155, 175, 195
    2) Power Clean & Push Jerk: 195, 215, 235, 245 (Missed 3rd Jerk)

    1a) 4X3 Three Stop Snatch Pulls- 245 (Not Heaviest Possible)
    1b) 4XME UB C2B Pull-ups – 8, 10, 10, 9 Kipping

    Burpee Capacity Test: I am, quite frankly, alarmed at how few burpees I could do while keeping my HR under 155 BPM. Test results are using a Polar 2 HRM. I stopped if my heart rate got over 155, continued burpees when back under 155.
    Round 1: 13
    Round 2: 11
    Round 3: 15
    Round 4: 11
    Heart Rate 1 minute after: 114

20. Burpee Capacity test
    Wearing a heart rate monitor.

    1. HR-156. Burpees-31
    2. HR-156. Burpees-27
    3. HR-157. Burpees-25
    4. HR-159. Burpees-25

21. BBG:
    1) 130, 135, 140, 145#
    2) 145, 165, 175, 185#

    Accessory/Skill:
    1a) 185, 185, 190, 190#
    1b) 28, 12 (slipped), 21, 17

    Conditioning: Wore heart rate monitor to keep HR at 155bpm:
    17, 19, 17, 18. My capacity apparently sucks. Shitty sleep didn’t help either.

    • HR 116 after 1 minute

22. BB Cycling
    1) 105, 115, 125, 135
    2) 125, 135, 145, 155

    Accessory
    1a) 165, 175, 185, 185
    1b) 15, 15, 12, 12

    Nothing to failure today, focused on technique and mobility.

    Conditioning
    I used a little digital bpm monitor
    Round
    1) 30 bpm-162
    2) 23 bpm-158
    3) 22 bpm-153
    4) 22 bpm-146
    1 minute after 113bpm
    5min Airdyne cool down 98bpm

23. BBC
    1) 185-205-215-220#
    2) 225-235-245-255#
    Accessory/Skill
    1a) 295#
    1b) 15’s. ME will not be happening anytime soon after team series.
    Conditioning
    1)146
    2) 27/154 – 22/148 – 24/154 – 25/155

24. bbg
    1)205, 215, 225 PR, did 235 but they were too low for even boomsauce to call them power snatches
    2)225, 245f, 245, 255f on last jerk
    acc
    1a) 300 across
    1b) 30, 21, 18, 22
    cond
    1 min test-24 @ 165 bpm
    33 @ 155bpm
    26 @ 154 bpm
    24 @ 157 bpm
    22 @ 155 bpm
    hr never dropped below 135 bpm during rest
    science confirms what we already knew, I am bad at burpees

    • 1 min post 141 bpm, so more than 12-15 burpees per min and 5-7 mu per min send me into the danger zone, wish I was good at the internet for a sweet top gun embedded link in the comment box

25. Will the Burpee Capacity Test come up again? I couldn’t do it today sadly, online comp.

26. 1- 75 kg. weak and shoulders tight
    2- 90/90/100.

    3a – 120/125/125/130
    3b – 8-10 average. Focus on staying smooth, trying not to hurt shoulders.

    Conditioning:
    39/15
    34/13
    33/13
    35/14

    Hr after 1:00 rest – 10

    3.2.1 go

27. BBG
    1)195,205 fail,205,210
    2)230,235,245,255
    Both were T&G
    1a)315×4
    1b)18,16,17,15
    1:00 Test/warmup 23/HR180
    1)24/ HR 168
    2)21/ HR 156
    3)21/ HR 156
    4)21/ HR 156
    1:00 After test HR 9

28. BBG
    1) 105-115-125-130 t&g
    2) just power cleans (shoulder) 155-165-175-180×2 not t&g
    1a) 125×4
    1b)5-10-10-4 transitioning to butterfly
    1:00 test 19/180hr
    1) 25/168hr
    2) 20/144hr
    3) 21/180hr
    4) 21/156hr
    1:00 after test HR 120

29. BBC
    1) 110-132-154-164#
    2) 132-154-176-198#

    Accessory/Skill
    1a) 176-198-220×2
    1b) 12-11-9-8 (strict)

    Cond.
    1:00 test/WU – 18/156

    36/156
    35/168
    34/168
    34/168

    Heart rate 1 min after – 131

30. 0-2 min: 25 burpees, heart rate 144
    2:30-4:30: 25, 156
    5-7: 26, 156
    7:30-9:30: 25, 168
    Heart rate After 1 min rest: 120

    40/m/160 lbs.
    I’ve been mountain biking and running my whole life but just started crossfit and following your programming for the last few months.

31. BB Cycling: 1) 165
    2) 205
    Accessory: 1a) 205
    1b) 15,10,10,8

32. 32/156
    29/157
    29/162
    29/165
    One minute post 120

33. M/26/156#

    BB Cycling
    1) Power Snatch: 4X3 – up to 175#
    2) Power Clean & Push Jerk: 4X3 – up to 205#

    Accessory/Skill
    1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – up to 275#, 1@295#
    1b) 4XME UB C2B Pull-ups – 20, 18, 17, stopped because of blood spot on hand

    Conditioning
    29 (120), 27 (108), 25 (132), 24 (108)
    Pretty sure I can’t count
    Burpee Capacity Test-
    4 rounds of:
    2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

34. M/30/190#

    BBG: 5 TNG pwr Snatch: 140, 150, 160, 170(5#pr)
    5 TNG pwr C&J: 135, 155, 175, 190, 205(10#pr)

    Cond:
    1:00 Test 17 Burpees (14 beats) @ 10 secs after

    Burpees Heartbeats(5ec)
    32 14
    31 15
    29 15
    27 15

    1:00 post: 13 beats in 5 sec.

35. BBC
    pwr snatch: 150
    pwr clean and push jerk: 190
    Strength
    190 across
    14 across
    Cond
    1:00 test 156/15
    159/27, 161/25, 164/24, 162/22, 1:00 after 110hr

    • hmm… i got mixed up on my pwr snatch pr for 3 and went off of my max for 5. so, i pr’d my pwr snatch for 3 by 15#

36. BBC
    1.) practiced 5RM Low Hang Snatch for ECC Qualifier. Hit 185# in the 5 min cap
    2.) 245#

    Strength/Skill
    1a.) 205/225×3 sets
    1b.) 28/22/23/20 not sure where those C2B came from. Best they’ve ever felt

    Cond
    Pre Test – 75 BPM
    Test- 16/155 BPM

    1- 23/160 BPM
    2- 21/155 BPM
    3- 20/156 BPM
    4- 19/155 BPM

    1:00 Post- 105 BPM

37. BBC
    1) 175, 180, 185, 190 (2/3)
    2) 195, 200, 205, 210 (2/3)
    Strength
    1) 205, 215, 220, 225
    2) 26, 23, 20, 17
    Conditioning
    1 min warm up (26 b/148 hr)
    Test
    46 b/164 hr
    38 b/174 hr
    33 b/169 hr
    32 b/169 hr

    1 min after hr = 127
    Guess my hr skyrockets after the 1st minute

38. 35-156
    32-162
    33-165
    34-170

    Max HR is higher than normal. Felt very comfortable, wasn’t out of breath.

    • 1:00 after…140

39. BBC:
    1) 185 – 205 – 215 – 225(f)
    2) 205 – 225 – 235 – 245(2)

    Accessory/Skill:
    1a) 245 – 255 – 265 – 275
    1b) 14 – 7 – 8 – 10

    Conditioning:
    R1: 30 / 180
    R2: 24 / 180
    R3: 20 / 144
    R4: 25 / 168
    Post: 120

40. WU) 12 beats – 19 burpees
    R1) 15 – 35
    R2) 13 – 27
    R3) 14 – 27
    R4) 15 – 25
    Post – unk

41. BBC:
    1. 4x145lbs – Snatch is major weakness
    2. 4x215lbs

    Strength:
    1a. 1×275, 3×285
    1b. 16,11,11,10

    Conditioning:
    33 -174
    25 – 160
    25 – 165
    19 – 140

    PS: This is really hard to do with a heart rate monitor. I’ll be using one next time.

42. Conditioning
    1) 29-13
    2) 26-14
    3) 26-14
    4) 23-13
    1 minute after -13

43. BBC
    1) 165# (pathetic)
    2) 225#

    Accessory/Skill
    1a) 225-255-255-275
    1b) 12-10-11-11

    Cond
    1). 35-165bpm
    2). 23-161bpm
    3). 27-161bpm
    4). 26-152bpm
    60sec after 130bpm

    Training partner (C-Raz)
    39-169bpm
    27-138bpm
    31-140bpm
    34-170bpm
    60sec after 142bpm

44. BBC)
    Snatch: 135, 145, 155, 170 (huge pr)
    C&J: 170, 185, 190, 190

    Cond)
    BURPEES
    1 minute fast pace: 26
    1) 32, 160
    2) 31, 161
    3) 31, 160
    4) 31, 160

45. M/31/215
    Power Snatch 180#
    Power Clean & Jerk 225#

    3 Stop Snatch Pull 265#
    C2B Pull-up 11, 12, 7, 13

    Burpee Capacity
    Round 1: 31/15
    Round 2: 27/14
    Round 3: 26/14
    Round 4: 27/14

46. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08
    Which, btw, I hit the pinnacle of my CF career thus far by making it onto ToW’s IG and FB pages, albeit in a cow costume, but a win is a win

    1/1/1

    3RM PSn: 155/165/175/185#; +10# PR for any power snatch
    PCln & PJ: 185/205/215/230#

    Pull: 230#; done
    C2B: 21/21/18/15 – stopped prior to tearing each time

    Burpee test:
    HR 1:00 prior to starting: 96 bpm
    Rd 1: 27/156
    Rd 2: 26/156
    Rd 3: 24/168
    Rd 4: 21/144
    HR 1:00 after test: 132 bpm

47. 1) 38 – 168
    2) 30 – 132
    3) 30 – 132
    4) 32 – 144
    1:00 – 120

48. (M) (30yrs) 185lbs.
    Burpee tester
    R1: 31 / 156
    R2: 30 / 156
    R3: 30 / 186
    R4: 30 / 186
    post: 120ish
    Thanks Outlaw for all the great programming !!

49. 1) Power Snatch: 4X3 – work to a 3RM, rest as needed
    95#, 135#, 155#, 170# ***PR*** but ugly
    2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed
    175#, 190#, 205#,  215# ***PR*** last was ugly 
    Accessory/Skill
    1a) 4X3 Three Stop Snatch Pulls – heaviest possible, rest 90 sec.
    205#, 275#, 345#, 405# x1 (back rounded, too heavy)
    1b) 4XME (strict) UB C2B Pull-ups – rest 90 sec.
    13, 7, 6, 6
    Conditioning
    1:00 21/165 (test)
    1st rd 31/164 bpm
    2nd rd 22/156 bpm
    3rd rd 22/ 164 bpm
    4th rd  20/161 bpm
    After 1:00 133 bpm

50. 1) 73-83-93-98#
    2) 113-118-123-128#
    1a) 5-5-5-5 my squat rack/pull up bar shakes A LOT during CTB which messed with my kip. I’ll try to do these at the gym next time
    1b) 128# all 4 sets
    Cond:
    33-31-31-31 all with 13 beats/:05 HR. Forgot to take it at 1:00 post. Oopsie.

51. 1) 175-205(2)-195-195
    2) 205-225-245(2)-245(2)
    Missed the 3rd jerk both times. Wasn’t meant to be today. Too bad. I’ve been on fire this week.

    Strength
    1a) 245-275-295-305
    1b) 22-20-17-18
    Kipping
    Conditioning done. I’ll post to the form.

52. Rd 1: 32 / 13
    Rd 2: 32 / 15
    Rd 3: 30 / 12
    Rd 4: 28 /14
    HR @ 1min past: 12

    I have been doing CrossFit for a few months now and really enjoy your programming. Thanks Outlaw Way!

53. P. Snatch: 45kg-55kg-60kg-65kg
    P. Clean and push jerk: 50kg-60kg-70kg-80kg
    1a: 50kg-60kg-70kg-80kg
    1b: 11-11-10-6 (kippinng) (hands slip on last set)

    Burpee test:
    H.r: 12-15-13-13
    Bur: 29-27-23-22
    After 1min h.r: 11

54. (M/35/184
    Pwr snatch: 115, 135, 135, 145, 155 (2)
    Clean 155, 175, 185, 185, 185

    Pull: 185 for all
    C2B: 15, 16, 20, 14

    Burpee test

    0-2:00 32, 5 sec HR count 15
    2:30-4:30 27 HR count 13
    5:00-7:00 28 HR count 14
    7:30-9:30 30 HR count 14

55. On the burpees challenge was a disaster. I did 38 the first round and Heart rate was to high to even count. I kept dropping, 25 burpees the second round, 20 the third, and 16 for the last one finally giving me a 14 count in 5 seconds. Crazy

56. M/50/195
    Burpees
    27
    26
    26
    25

57. 28yo male <170lb
    Burpee 32 HR 180
    Burpee 28 HR 156
    Burpee 27 HR 156
    Burpee 26 HR 156

    1min after HR 120

58. BBG
    1) 185
    2) 225
    Strength/Skill
    1a) 225-235-245-255
    1b) 21-25-30-21
    Cond
    35/155/13
    33/154/13
    27/153/13
    26/153/12
    HR @120 post 1 min.
    * done w/ HR monitor

59. M/29/153/NorCal
    Conditioning
    Round1. 37 burpees HR 14
    Round2. 31 burpees HR 13
    Round 3. 30 burpees HR 13
    Round4. 29 burpees HR 13

    • These numbers are incorrect.

60. M/28/185

    BBG
    1) 155
    2) 200

    Burpee Test:
    Burpee 16 HR 150
    Burpee 14 HR 160
    Burpee 13 HR 165
    Burpee 13 HR 155

61. BB Cycling
    1) Power Snatch: 4X3 – 185/195/205/215×2 (f3) forward
    2) Power Clean & Push Jerk: 4X3 – 205/220/230/250-All ub tng except 250-singles-piss
    Accessory/Skill
    1a) 4X3 Three Stop Snatch Pulls:250/260/270/280. got hard
    1b) 4XME UB C2B Pull-ups – 25/25/18/20. piss again want 25 across, row got me the other night

    Conditioning: Burpee Capacity Test- Didn’t listen worth a shit on this-went over hr allowance each time, felt good but that wasn’t the intent. Felt like hr was dropping quickly after each rd
    4 rounds of:
    2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.
    Warm-up 1:00 ~20burpees /12beats ~144
    Then Rds
    1: 36 / 13 ~156
    2: 32 / 14 ~168
    3: 32 / 15 ~180
    4: 30 / 15 ~180
    *1 min after finishing the test. ~12
    *2 min after ~10

62. M/29/153/NorCal
    Conditioning
    Warm up round. 21 burpees HR 12
    Round1. 37 burpees HR 14
    Round2. 30 burpees HR 12
    Round3. 30 burpees HR 13
    Round4. 28 burpees HR 12
    Total 125 burpees.

63. (F/28/5’10/124lbs)

    Burpee Capacity Test:
    1) 31
    2) 28
    3) 28
    4) 29

    Before: 6; HR after: 11

64. Capacity Test
    M / 32 / 5′-9″ / 169lbs
    Warm up round: . 22 burpees – HR 13
    R1: 48 burpees – HR 13
    R2: 47 burpees – HR 13
    R3: 44 burpees – HR 12
    R4: 44 burpees – HR 12
    1min after: HR 10
    Burpee Total: 183
    Average HR during test: 150

65. M/28/165
    BB Cycling
    1) 155, 160, 165, 170 (f)
    2) 175, 185, 195, 200(2)

    Accessory/Skill
    1a) 4X3 Three Stop Snatch Pulls: 200 to 235
    1b) 4XME UB C2B : 30, 24, 21, 20

    Conditioning
    Burpee Capacity Test: 38/14, 36/14, 34/13, 34/13

66. snatch: 155/185/185

    Power clean and power jerk: 185/205/225

    pause pulls: 245 ilbs

    did not do chest to bar due to a blister did 8 reps of strict tempo pullups 3 sec up 3 sec hold 3 sec decent

    burpees:

    round one
    33 burpees
    12 beats

    round two
    34 burpees
    12 beats

    round three
    34 burpees
    14 beats

    round four
    31 burpees
    14 beats

    forgot to do the post heart rate

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