We are pleased to announce that Competitive Edge Performance is the official supplement sponsor of The Outlaw Way and Team Outlaw.
The Comp Edge crew has already begun working with the OBB team as they prep for the AO, and we are excited to see the results.
In case you didn’t see the second half of The Queen’s near miss at a 207kg total last weekend…
Cassidy Duffied – 114kg/250# Clean & only missed Jerk:
WOD 141126:
BBG
1) EMOM for 5:00-
2 T&G Power Snatches
*Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight.
2) EMOM for 5:00-
2 T&G Power Clean & Push Jerks
*Begin at approximately 75% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight.
Strength
1a) 7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.
1b) 7X2 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 60 sec.
Conditioning
1) 4:00 ME Burpee Box Jumps 24/20″
*Rest as needed between 1 & 2.
2) 10:00 AMRAP of:
30′ HS Walk
30 Splits Jumps (each jump = 1 rep)
30 KBS 24/16kg
One per min on emom?
Jarret it says 2 not sure if it was there when you posted
Just saw it. I’m probably just being slow and didn’t see it at first. Loving the new cycle so far.
If our training happens to be split into an am and a pm session for days like this, would it be detrimental to do the two conditioning pieces in two separate sessions?
Example
Am- Snatch, cj, con 1
Pm- bench, squats, con 2
Doubtful. As long as your intensity is high the metcons are working.
Brand new to the program, are KBS Russian or American?
M/31/178
Power snatch: 140, 145, 150, 155, 165 no misses
Power C&J: 175, 185, 195, 205, 215 No misses!!
The rest later.
Knee is definitely toast. Hopefully it comes back before the next set of squats.
Squats: 265, 265, 275×5
Bench: 205, 205, 215×5
43 burpee box jumps
2+30′ HS walks. HS walks are odd in my 20′ basement. Also I’m terrible at them.
First day trying outlaw, so I went a scaled some to try to ease in.
Power Snatch: 130,135,140,145,145 no misses
Powers C&J: 165,175,185,195,195
Tall Clean 155
HSPU 10,10,10,8,5
Pause Back Squat 7*2: 215
12 hour turnaround made this extra rough this AM…
BBG:
1) 195(xo) – 195 – 200 – 205 – 210(xx)
2) 205 – 215 – 220 – 225 – 230 (2 cleans + 1 jerk to give shoulder a break)
Strength:
1a) 275 – 295 – 315 – 325 – 335(1) – 315 – 335(f)
1b) 205 across
Conditioning:
1) 41 — Just tried to keep an steady pace throughout
2) 3+79 — HSW were garbage
BBG:
1) 165, 185, 185, 195, 205×1 – missed 2nd rep
2) 185, 205, 205, 225, 235 – all good
Strength:
1a) 275, 295, 315 for the rest
1b) only have one rack so squatting and benching at the same time wasnt happening. Did deep dips with a 3-5 second pause at the bottom. sets of 5
Cond:
1) 50 reps – kept a good steady pace
Rest: 4 minutes
2) 3 rounds + 15 KBS
BBG:
1.) 135/140/145/155F/155
2.) 155/165/175/185/205(failed 2nd jerk)
Strength:
1.) Up to 255
2.) Up to 185
Conditioning:
1.) DND
2.) 2rds + HS + 20split jumps
Quads on fire….oh the humanity.
Snatches: 67kg
Cleans: 75kg
Pause squats: 110kg
Tempo bench: 84kg
60kg/ 65kg / 75kg x III Power Snatches
70 kg / 75 kg / 80 kg / 85 kg / 90 kg PC & PJ
BS 80 / 80 / 80 / 80 / 85 / 90 / 90 kg
BP 80 / 80 / 80 / 80 / 80 / 80 / 80 kg
Conditioning:
1.) 47 rep
2.) 2rds – and I had to end , was 3 min to the end
BBC
1) 155, 165, 170, 175, 185 no misses
2) 175, 185, 195, 200, 205 no misses, last set was ugly though
Strength
1) 275, 285, 295, 305, 310, 315, 325
2) 200, 210, 220, 225, 230, 235, 240
Conditioning later
Conditioning
1) 56
2) 4 + 10′ HSW
M/48/155#
Only AM session today:
7×2 tempo incline bench press – 120. Laughable. Did not feel zippy at all on this.
7×2 paused back squat – 205-227-249-271-271-271-281
BBG:
1) can’t do. wrist.
2) 145, 155, 160, 165, 170#
Strength:
1a) 235#
1b) 165#
Conditioning:
1) 52 reps
2) 4 rounds + 4 KBS
31/M/174#/Northeast
IG: @goalie858
BBG:
1) 145/150/155/160/165#
2) 185/195/200/205/210#…missed last jerk
STRENGTH:
1a) 225/235/245/255/265/275/285#
1b) 185/190/195/200/205/210/215#
COND:
1) 54
2) 4 + 7 split jumps
Cond- 42 box jumps rest 3:00 mins then 3rds +7kbs.
Conditioning
39 burp box jumps
(4min rest) then
3rds + 25 split jumps
3min rest. Not 4.
BBG
180.185.190.195.200
205.215.225.230.240
STRENGTH
first time doing pause squats in a while.
225.245.260.270.280.290.300
190.195.205.215.225.230.235
Held back on bench no spot
BBG
1. 135,140,145,150,155 (no misses)
2. 165,175,185,190,195
Strength
BP. 135,145,155,165,170,175,180
BS. 185,205,225,235,245,255(f),255(f)
Conditioning
1. 52
2. 3 rounds + hs walk + 15 sjumps
Felt weak today. Had to workout in the morning because of the holiday (hate mornings) squats were off and I through in extra work on top of the set programming this week so it really came back to bite me today. Moved through the metcon nice and slow tried to maintain big sets. All hs walks unbroken.
BBG: 1) 170
2) 205
Strength: 1a) 285
1b) 250
Conditioning: subbed 10 shoulder touches for HSW……3rnds+10shoulder touches
WOD:
301 double unders.
new dimension of cindy 😉
BBG
1) 142-154-159-164-164f (missed the 2nd rep)
2) 164-176-198-220f-220f (hit the 1st rep easy on both sets – next time)
Strength
1a) 135-185-225-255-275-300-315 – I had nothing left after that last set
1b) 95-115-135-165-185-200-200
Conditioning
1) 43 reps
2) 3+65 – hit 5 Kbs in the 4th round
PS: 145/155/165/175/180
PC&J: 185/195/205/215/220
Back Squat: 315 All Sets
No Bench.. Shoulder felt weird
57 Burpees
2 Rounds & 21 Kbs on 3rd Round
HS walks sucked today
M/22/80.4
Starting back today- will try to follow The Way verbatim and see what progress I can make actually being consistent for a long period of time.
Been very inconsistent the past 6 months bc of work being time-consuming (teaching & coaching). No more excuses.
BBG
1) 2×60, 65, 70, 75, 80
2) 2×70, 80, 90, 95, 100
Strength
**just saw these were supposed to be a & b format
1) 2×70, 100, 110, 115, 120, 125, 130
2) 2x 50, 55, 60, 65, 70, 75; 1×80- couldn’t quite get the 2nd rep.
Conditioning
1) 34x, +1 burpee
*4mins Rest
2) 1 full round + 5′ HS walk.
**50lb Russian DB swing bc I couldn’t find the KB
1) 83-88-93-98-103#
2) 103-113-123-128-133x (failed 2nd clean -128#
Strength:
1a) 165-175-185-190-195-195-195#
BBG
1) 155-160-165-170-175
2) 225-230-235-240-245
Strength
1a) up to 325
1b) up to 205
Cond
1) 61 reps
2min rest
2) 4+20 split jumps
BBG
1) What happened to nice relaxing heavy lifting? Eek. Haven’t maxed a power snatch in awhile, so based off 3 rep max of 80#, estimated 1RM approx 85#.
70#, 75, 80, 80, 85×1 then got scared to do it again..
2) These really weren’t T&G but rather a fast double; cannot go from jerk right into next clean easily at this weight.
85, 95, 95, 105, 105
Strength
1a) I hate back squats but was oddly looking forward to these after surprising myself last cycle with the x3 sets, where I got 140×3 (1RM is only at 155). Today, not so strong. 115, 125, 130, 135, 140, 145×1, 145×1 1/2
1b) DND: Subbed muscle-up progression work. kipping on the rings, seated banded muscle-ups and box “humps”. Want to make muscle-up a priority so may be subbing some skill work during the week for progressions instead. Cannot make time nor have energy to work on it otherwise!
Conditioning
1) Based on other burpee tests, standard paced burpees are about 10/minute so knew 40 was a stretch goal. Ended at 33.
2) subbed 10 HSPU for HS walk
Everything that could have been sore came out in this WOD.. Icky. 2 rounds + 9 HSPU
Only had about 45 minutes to work with today
BBC
1.) 165/175/185/195, missed 2nd/185#
2.) 205/215/225/235/245#
Strength
1a.) 275/295/305/315/325/335#x2 sets
1b.) 185/225/235/245/250/245#x2 sets
Cond
Lol…
Went belt less on Back Squats until 7th set. Felt pretty solid
28/170#/5’9″/M/CenEast
@GoBlueAlum08
4/3/5 – Walked into the gym and just wanted to get through everything today. Surprisingly, everything went as or better than expected. However, I’m extremely sore and will be 5+# heavier after I gorge myself tomorrow
PSn: 160/165/170/175/180#; no misses; based of 1RM bc idk what my 1RM is anymore
PCln&J: 185/195/205/215/225#; no misses
BS: 215/230/245/260/275/295/315#
BP: 185/190/195/200/205/210/215#
C1: 45 burpees; felt surprisingly easy, other than hips being fried
C2: 3 rds + 4 KBS; HS walks could have been better, but given how much I’m burned out, I’ll take it
Happy turkey day to all, both home and abroad!
M/29/153/NorCal
BBG
1.145 no misses
2. 175 no misses
Strength
1a. 185-205-225-235-245-255-265 no misses
1b. 135-145-155-165-175-185-195 no misses
Conditioning
1. 63 burpees
2. 3rds +30′ HS walk +30 split jumps + 17KBS
Didn’t add weight to BBG, did remember that little note. FML
Snatches 165-190
Cj 205-240
Squats 345
Bench 225
Con-something different
BBG: Was able to snatch today, thumbnail/cuticle is still ripped, but I could grab the bar a little
1) EMOM for 5:00- 2 T&G Power Snatches: 165/175/185/195/205, 10/10-feet little wider than wanted, re-chambering to hip hurt thumb
2) EMOM for 5:00- 2 T&G Power Clean & Push Jerks: 205/215/225/235/255, (2 rep pr for pc/pj)
10/10.
Strength
1a) 7X2 Paused Back Squats 3 count-tempo, 275/315/345/365/385/405/425×1 (f-2nd), rest 60 sec.
1b) 7X2 Tempo Bench Press (3 count-tempo, 225/245/255/265/275/285/305×1 (f-2nd), rest 60
Conditioning: 1 then 2
1) 4:00 ME Burpee Box Jumps 24″ – 54 reps
*Rested 5 min.
2) 10:00 AMRAP of: 3 rds + 7 kbs, More grip than lungs kbs to hswalk (grip)
30′ HS Walk
30 Splits Jumps
30 KBS 24kg
I’m been doing outlaw for 2 months and I was seeing okay progress at first but the past week I have been burnt out. Im sleeping good amd eating right. I think im over training. Any advice on what I should do?
im 17 year old male
195lbs
Ive been doing crossfit for 2 years, but following outlaw for 2 months
Listening to your body is important and if you think you are over-training, it’s a definite possibility!
You say eating right – are you eating enough?
And sleeping good – but sleeping enough?
No harm in taking an extra day to recover if needed, then slowly build the volume back up. Or maybe scale back on the weights and not go to 100% effort every session.
Good luck!