The PR celebration…
Some choose to slam bars like prepubescent gorillas who’ve discovered that shaking the banana tree is easier than climbing up it. Others, overcome by joy and testosterone, throw bars like fadeaway jump shots with the gravitational pull of Jupiter. Whatever the athlete’s chosen celebration is, it is usually something that happens in the moment – an immediate rush of adrenaline that cannot be controlled.
Like this 210# Jerk PR for Bethany Hernandez, at a BW of 124#:
Sometimes; however, something magical happens. A lifter knows when they’re going to PR, and is prepared. On those days everything is clicking, they’re feeling strong, and the force is with them. When these unicorn days arrive, and the athlete has the kind of hips that are made for shakin’ – then it’s time to put on a show. I’m going to go ahead and say that the video below – featuring Adam Kubo’s “Beat It” celebration – is officially the single best PR celebration I’ve ever seen. Not only is it entertaining, original, and worthy of a perfect 10 on “Dancing With the Stars”, it sets a new standard of creativity and chutzpah for the Outlaw community and the barbell world as a whole.
Adam Kubo – 305# PR Clean from blocks @ 172# w/ “Beat It” celebration:
Also, if anyone can do better, you should try to beat it.
WOD 141110:
BBG
5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling
1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.
2) 1XME T&G Snatches (full) from floor @ 100% of max triple from #1
Strength
1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm), rest 2:00
1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00
Conditioning
20 minute AMRAP of:
50′ HS Walk
50 Split Jumps (each jump = 1 rep)
500m Row
Awesome pr celebration. Does moon-walking with the bar still in hand count
M/31/178
Block snatch: 155, 170, 185, 190, 20(+5!)
FS: 185, 225, 245, 265(4
Ring Dips: 8+2, 7+3, 7+3, 6… IDK what happened to my first post. Bummed about 265. The last rep crushed me. Would’ve been +10.
Also that’s 200 from the blocks for a +5 all time from the blocks.
Good stuff! I’m 31 too but got a long ways to catch up to you.
Stick with Outlaw. It’s the only way.
3RM power position snatch: 160, 175(-5), 190(1) shoulder again was tweaked on the last rep at 175.
ME: 3@ 175 crap shoulder.
CND:
3+20m, Subbed 400m run for the row. HS walks coming along after not having done them in a while.
BBG:
1.) 115/135/155F/155/165
BBC:
1.)115/135/135
2.)125×4
Strength:
1.)185/205/215/225/225
2.)5+4+1/4+4+2/4+4+2/4+3+3
No conditioning.
Played 134 minutes of soccer yesterday….really feeling it ha.
M/36/175/Asia (5250′)
Cond: Heroes for Haiti 14.3
6′ AMRAP of the following ladder:
3 DL @ 245
3 Bar Facing Burpees
6/6, 9/9, etc.
Got through the 15DL+9 Burpees
BBG:
135/155/165/170/175 Failx2
Cycling:
1) 140 all sets, was doing these wrong before, I ‘think’ I’ve got it down now
2) 6@140
Strength: (last week was 255)
225/245/255/265×4
M/F/S: 5-7/7/5
#TheOutlawWayAfghanistan
BBG: 1) 190 f 195×2
BBCycling: 1) 175
2) 175×3
Strength: 1a) 230×3 +5 from last week
1b) 4,4,3,3
Cond- 4rds+21 split jumps
Bbg: 185,195f,195,205, 215,225. Low hang. No blocks
Bb cycling: 3×3: 170,185,190
Me set: 190×5
Strength : 1a) 255 265 270,285×4
1b)8/2, 6/2/2, 5/2/2/1, 5/2/1/1/1
Cond:later
BBG
202
BBC
1) 170
2) 4@145
Strength/Skill
1a) 2 reps @285
1b) All UB
Cond
5rds + 6 Split Jumps
* All 6 trips on HSW were unbroken!
BBG: 170#… so close to hitting 180
BBC:
1) 125, 140, 150(2)
2) 4 reps at 140#
Str:
1a) 175, 195, 210 (PR), 215(2)#
1b) done…definitely not UB though
Conditioning: 4 rounds + 257m
BBG)
140, 150, 160, 170, 180 fail
BBC)
145, 155, 165, 165×5
Strength)
Later
Cond)
Class WOD
Strength)
Front squat: 210, 230, 250, 270
Super stoked about this. 270 was my back squat 1RM 18 months ago.
Conditioning:
4 Rounds
blocks snatches- up to 195
hang snatches- up to 195
tng snatches- 4/195
front squat- up to 325, now that felt like a true 5rm today
dips- broken and banded. who finds these “easy”?
con 4+50+33
made up the burpee hr test earlier this morning
burpees 113
avg hr 160
also filled out last weeks form, but posting here too
Conditioning
4 rounds
BBG
135-165-185-205-225(PR)
BBC
did not do
Strength
FS 225-255-275-305(failed)
Dips – still have to do plenty of them as singles
BBG
132-132-154-176(miss)-164#
BBC
1) 110-120-132#
2) 132#x8
Strength
1a) 185-225-250-270×4 (+10) – had no chance on that 5th rep
2a) Done
Conditioning
4 + 55; finished the HSW and 5 split jumps in the 5th round
BBG
185, 205, 215, 225, 235lbs
3×3
205, 225, 240lbs
ME 240lbs x2 TnG
Strength
4×5
225, 250, 265, 295lbs
Ring dips complete
Conditioning
4 rounds 134m row
28/170#/5’9″/M/CenEast
@GoBlueAlum08
1/1/1
Sn: 1165/175/185/195/200#; ties PR and Junkin (ha); wanted to re-confirm that I could get 200# as I have been skipping it the past two weeks and attempting 205#.
Sn Power Pos: 165/175/185#; +5# from last week
ME UB TnG: 3 @ 185…meh?
FS: 185/215/245/275×4…this was +5# from last week; couldn’t get enough air in on 5th rep to support the weight and crumpled at the bottom.
Dips: All UB – huge for me…when we were doing the 8’s, I had to go 2’s, then got up to 4’s, then one or two sets UB, now I am doing the 10’s UB
Conditioning: 4 +143m
3/5 HS walks UB
2/5 made it 45′
#progress
M/26/160#
BBG
5X1 Snatch from blocks (just above knee) – 165#, 175#, 185#, 195#, missed 205#
BB Cycling
1) 3X3 UB Hang Snatches (full) from the Power Position – 155#, 165#, 170#
2) 1XME T&G Snatches (full), 5@170# (got under 6, didn’t feel like standing)
Strength
1a) 4X5 Front Squats – 255#, 265#, 275#, 4@285#
1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – 10, 8+2, 9+1, 10
Conditioning, 3 rounds +65m row
BBG
1. 220-230-240-250-255+10 pr from any position (took 5 attempts at this got it on the 5th.)
Cycling
1. 185-190×2-190
2. DNF
Strength
1. 225-240-255-260
2. Done
BBG
135, 145, 155, 165, 175
Shoulders were smoked from online comp over the week, with 3rm snatch so took it easy today
BBC
1) 165 (-20)
2) 5 @ 165
Strength
1) 255, 275, 285(3/2), 265 ~ energy was completely gone at this point, got 290 last week
2) all UB
3) made up ME C2B from Friday
24, 21, 21, 25 (+5) from the week before
Conditioning
DND
~completely thrashed, and shoulders/elbow were beat up so called it a night
BBG
1.) 235#, +10# from blocks
BBC
1.) 190#, +35# (for real)
2.) 5 @ 190#, couldnt stand 6th up
Strength/Skill
1a.) 315#, +15# from last week
1b.) done UB
Cond
4+50′. Split Jumps can eat an entire bag of dicks
Amen Brother Michael
BBG 1) 200 (+5 PR)
BBC 1) 175
2) 4 @ 175
Strength 1) 310 (+10 pr)
2) 8+2, 8+2, 5+3+2, 5+2+1+1+1
The wheels just fell off the last set
Conditioning
3rds+ 50 split jumps +310m
BBG:
Up to 215
BB Cycling
1) Up to 200
2) 200×4
Strength
1a) Up to 345, 345×5 5rep pr
1b) Done
Conditioning: 4 rds, + 150m, 20 minute AMRAP of:
50′ HS Walk
50 Split Jumps (each jump = 1 rep)
500m Row
BBG
5X1 Snatch from blocks- 235 in 4 sets was a tough single
BB Cycling
1) 3X3 UB Hang Snatches (full) from the Power Position – 205lbs
2) 1XME T&G Snatches (full) from floor- 6 x205
Strength
1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm) 5lb increase 380lb , 385 wasnt happening
1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) –completed
Conditioning
20 minute AMRAP of:
50′ HS Walk
50 Split Jumps (each jump = 1 rep)
500m Row
5 rounds + 50′ HS walk
* all HS walks unbroken
Also hit class wod
21-15-9
OHS @135
pullups
– 3:34
* completely unbroken
*OHS is a hit and miss movement for me so thought why the hell not……
New here, looking forward to some gainz!!! I used to work out using the OPEX (OPT) web site then did some bodybuilding/Wendler 5/3/1 stuff to take a break from crossfit. Now back on the grind. Can we post videos to this blog for help with form? any one here from the savanah, ga area?
BBG- 220
BBC- 1) 185
2) 7
FS-285, 295(4) should have rested a little longer almost had it
Ring Dips- 6+4 for all sets super tough.
AMRAP- 4+28 jumps
Hand stand walks were terrible furthest i went in one try was maybe 7′
BBG:
205 – 215 – 225(f) – 225(f) – 225
BBC:
1) 185(1) – 185 – 205
2) 1 @ 205 (lost focus)
Strength:
1a) 255 – 285 – 295(f) – 290(3)
1b) 6/4 – 7/3 – 4/2/2/2 – 5/3/1/lulz
Conditioning:
4 + 46 split jumps
32/f/136/@winetoweights
BBG
75, 85, 90, 95F, 95F, 95 (+5 from last week, PR from the blocks)
BB Cycling
1) 75, 85×2, 85 (0)
2) 85×3 (+10#, -1 rep)
Strength
1a) Last week had a tough time doing 115×5 (former 1RM was 125), but was determined this week after my training partner was able to hit her 125×5.
95, 105, 115, 125×4, 125 (+10 and former 1RM for REPS)!!
1b) Subbed strict ring dip and pullup skill work
Conditioning
Subbed feet on box pike position HS walks around the box.. legs are smoked.. 2 rounds, 50 steps, 50 jumps, 375m. Split jumps slay me!
M/29/153/NorCal
BBG
1. 135 through. Wrist is getting better
BBC
1. 135
2. 7
Strength
1. 185-205-225-235(3 reps)
2. Done
Conditioning
DND
M/29/194
SN from blocks 165, 185, 205(f), 205, 225!!! 20lb PR.
I went with 25s and 10s to fill the bar and got some whip!
PWR pos SN 135, 145, 165 had more in the tank but grip…
T&G ME at 165 5 reps
FS 225, 235, 240, 245
Tempo ring dips 10-6-4-5 did them as ME UB. Liking these, learning to keep my shoulders pinned back.
Ran out of time for conditioning.
Thanks for the programming
Did Connectivity.
Snatch from blocks: 50-55-60-65-70kg(5kg pb)
Hang snatch: 40-50-55kg
ME snatch: on 55kg: 5reps
Front squats: 60-70-77.5-85kg(2.5kg up from last week)
Tempo ring dips: 10 – 6 +3+1 – 5+2+2+1 – 4+2+1+1+1+1
Male, age 48, 5-4, 155lbs.
AM: Shoulder pressx5: 108, +7 from last week
Front squatsx5: 211, +13 from last week
PM: Snatch from blocks: 150, +15 from last week
Hang snatchx3: 155
ME: 155×5. Did from power position.
Conditioning: 4 rounds + 3 split jumps. All handstand walks were 25feet, pirouette in HS, and then back 25 feet unbroken.
Connectivity: box shoulder stretch, straight arm HS hip tap, tap swing levers, done.
28/f/126/@kad524
BBG: 98-103x-103-108-113# (10# PR from blocks)
Cycling:
1) 98#-108x-108x (was running short on time so got a little to aggressive with the jump)
2) 1 x 98 – woof
Strength:
1a) 153-163-173-163
1b) Only had time for 3 sets (6-4, 5-5, 5-5)
Mfs – 2/5/3
1 – 70/80/90/95/100/105x/103xx
2 – 70/80/85x. Sucked on this today
Skipped Max effort ran out of gas
4×5 front squat 125/135/145(1)/130
Down -5 kg
4×10 temp dips. Done. Sucked today
Conditioning – 20 min amrap
Seal walks instead – wrist hurt
4 rounds +1 walk. Suckfest!
Here’s to better day tomorrow
BBG
165 -10
Bbc
135 -5 then 115×7. Messed up on the percentages
Strength
225×4
Cond
Did this in reverse order. 3 +row+25 split
BBG:
1.) 135/135/155/170/175
BBC:
1.)115/115/135
2.)135×4
Strength:
1.)165/185/195/205 exactly 10lbs more than last week, felt like I could have added more
2.)Done UB no weight added
Conditioning
3 Rounds + 31 split jumps
31/M/174#/Northeast
IG: @goalie858
BBG:
155/165/175/185/195# (+10#)
BB CYCLING:
1)155/165/(175# 2/3)
2) 4 @ 165#
STRENGTH:
1a)205/225/245/(265# 3/5)
1b)10/10/7+3/7+3
COND:
5rds + HS walk + 6 split jumps
*all HS walks were UB so I’m pumped about that!
Snatch-165,175,185,195,210 +5PR
BBC-165
4@165 Full
FS-205,235,265,290
Dips-done
Cond-subbed HSPU(overhead sucks) 10 per round-5 rounds
28/173/California Region
BBG
1) 235
BB Cycling
1) 210 PR
2) 1 rep FML
Strength
1a) 295
1b) done
Conditioning
5 rounds