Yes! Back in the US of A, and finally got some work done. As promised like two weeks ago, here are the next two Outlaw Training Camp dates…
Mar 20th – 22nd, 2015
CrossFit Bound Outlaw Training Camp: Atlanta, GA
Apr 3rd – 5th, 2015
CrossFit Craic Outlaw Training Camp: Boston, MA
If you don’t know what our camps are all about, check this out.
WOD 150123:
1) Alternating EMOM for 14:00-
5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)
15 Box Jump Overs 24/20″
2) Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@70%, 1X5+3@80%, 1X5+2@85%, 2X3+1@90%, 1X5+2@85% – rest 2:00 or more if Jerk misses occur
3) 10:00 to complete:
200 Double-Unders
100 Wall Balls 20/14#
ME Muscle-Ups with the remainder of the 10:00
Rest 1:00 after completing the 10:00, then…
2:00 ME Deadlifts 275/185#
Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.
AM session
Shoulders feel like a sack of dicks this morning so worked around that.
1) EMOM
10 kbs @ 53 instead of snatches
2) front squat (from outlaw BB)
170×3, 200×3, 230×3, 245×3, 245×3, 215×3
Lots of mobility
3) 3 mu’s
22 DL
Went conservative to save what I could for the mu’s. I’m just not very good at rings. Didn’t do the DL’s last week so I didn’t go too hard on them.
AM session
EMOM
1.) 125
2.) 135
3.) 145
4.) 165
5.) 175
6.) 185
7.) 195
*not gonna lie didn’t make all the box jumps after 10min did my best 11 & 12 made them up at the end. My back just got extremely tight.
1)
*keeping track of box jump over times
115/26 sec
125/24 sec
135/23 sec
145/25 sec
155/23 sec
165/32 sec
180/45 sec
-this was so much harder than the DUs
2) off of 285#
(2/3) jerks @ 80%
(1/2) jerks @ 85%
(0/2) jerks @ 90%
(1/2) jerks @ 85%
*very awful jerk day, depressing :/ (7/12)
3) later
All of the hang snatches from power position, were UB. So at least something was positive this morning. (+5 or 15 total load from last week, not sure)
Conditioning
20 MUs Rx
25 DL Rx (+2)
Anyone know of any Outlaw friendly boxes near Cleveland?
M/48/155
AM Session:
Shoulder press x3: 30-40–44-46kg
Front squat + Jerk. I forgot to do this last week, so kind of mixed and matched last week and this week: Off of 100kg 1rm clean, which makes the math and loading easy.
60kg 5 Front Squat + 3 Jerks
70kg 5 Front Squat + 3 Jerks
80kg 3 Front Squat + 2 Jerks
90kg 1 Front Squat + 1 Jerks
90kg 3 Front Squat + 1 missed Jerks
90kg 2 Front Squat + 1 Jerks
84kg 5 Front Squat + 1 Jerks + 1 missed jerk
Will do remaining work in PM.
PM session:
Hang snatch/box jump over emom 14. Went really easy on the hang snatches here as I thought the bjo’s would be a lot harder. Finished each of the hang snatches around 25s UB, and the bjo’s around 35s, so it was not as bad as I thought.
95-95-100-105-110-115-125
10 min amrap: Did the DU in quick sets of 25, but legs were burnt out on wb and could only manage sets of 6s and then 3 sets of 10 at the end. Had time to sprint over and do 1 MU as time expired.
2 minutes of deadlifts: 18 reps. 6×3. Did rx this time Last week was 20 reps at 245, so that’s good.
And on the bright side, at least my shoulders aren’t worn out from doing too many MU.
Did some connectivity drills.
BBG: EMOM 14 min:
Hang snatches: 35-42.5-45-47.5-50-52.5-55kg (2.5 kg up from last week)
Box overs: 10 reps each set
2. Front squats and jerks: 65-72.5-77.5-82.5-82.5-77.5kg
Conditioning: 10min: finished the double Unders and 80 wall balls.
2 min Deadlifts: 17 reps. One less than last week. Started to fast. The heat hit me hard today. (36 degree Celsius )
snatches 115- practiced doing this as fast as possible each minute
subbed 20 single unders for box jumps
able to do a little bit of jumping today, calf is recovering well and the last thing i want is a setback
fs+jerks-skipped
con
6mu, thought id be able to get more than that. wallballs kicked my butt though
deadlift 26, +4 from last week
oh and i subbed 50 t2b for the 200 du’s. twas good goat practice
Conditioning:
15 MU’s
22 deadlifts
*161 UB double unders
WB was 35-15-15-15-20
EMOM:
135
150
160
170
180
190 (4+1)
210 (3+2)
Fell off after set @180- the rest turned into ‘for time’ rather than an EMOM.
Squats+Jerks off 330.
Feel like complete shit, most of these had to hit front squat first, then re-rack and hit the jerks after recovering.
Conditioning:
19 MU Rx
Need to get better at high rep muscle ups had plenty of time to get a lot more
Deadlifts 30 reps Rx
Strength later
BBG:
120.5 UB
155 UB
165 UB
175 UB
180.5 UB
185 UB
190.5 (3,1,1)
Strength:
Off 280
Holy hell this hurt was blasted from BBG had to re rack after FS before Jerks to recover for a sec
EMOM
Snatches 115-135-145-155-165-175-190
The 190 I only managed 3 UB
BJO all under :45
Started FS + J but felt heavy so so skipped
Conditioning
84WB (took just under 6min for 200 double unders)
24 deadlifts (+4 from last week)
Cond- 4MU +23 deadlifts
Coming back this afternoon for a strong finish.
31/M/175#/5’9″/East Region
IG: goalie858
1)115/125/135/145/155/165/170#.. all T&G except last set (3/2). All box jump overs were within :25 other than last round when it took almost the whole min. Agree that DU’s were much easier than this!
2)Off of 285#. Failed last jerk on 80% and both 85%, but was happy to hit both 90%
3)
200 Dubs (done at 2:30)
100 WB’s (done at 6:49… real “fun” after all those front squats)
ME MU’s: 15
DLs: 22 (sets of 4)
hang snatches 95,115, 135, 135, 135, 145, 145 box jumps all completed
Fr Squat off of 240
Cond MUs 10
DLs 30
1) 85, 105, 115, 125, 130, 135, 145# all unbroken. These felt better than the ones with DUs
2) off of 230#. No misses but damn that was hard
3) 8 MUs and 36 DL
+1 on the FS/ Jerks..woof
Did Connectivity from last Friday since it wasn’t posted yet.
1) 95/105/115/125/135/145(4+1)/135
Box jumps sucked
2)175/200/210(failed last jerk)/225×2/210(failed last jerk again)
3) 6 MUs/18DLs
Hang snatch: 25-27,5-30-32,5-35-37,5-40 (4 kg improvement from last week)
Bj 27-28 sec all sets
Front squat+split jerks: 50-57-60-64-60 kg (no failures)
2 mu (i guess that all mu’s are ring mu’s if not specified?)
27 deadlift rx
Been following the program only for 1 1/2 weeks only but I love it!
1) 95-115-125-135-140-140-125 – had to drop weight on the last set so I could finish; this combo really hit my legs hard – this whole week has my legs like…
2) Based off of 252# w/no misses
3) 14 MUs
24 Deadlifts; same as last week
24 / m / 195
IG : essig14
Had to do a comp qualifier this am:
12 min amrap: 75 wall ball, 50 box jumps, 25 s2o 95. 286 reps (14 why of 2 full rounds)
Soo that made the rest of today spicy:
1. Snatches 135, 155, 165, 175, 185, 195, 205 was a mess.
2. Squats & jerks off 305. Missed 1 jerk @ 275.. hadn’t missed ever before that. Pushed it forward.
3. Subbed 100 50lb DB snatches for the wall balls cause I think 150 earlier was plenty of volume on my bad knee/ankle.
16 muscle ups
DL: 18.. my most glaring weakness by far is high rep heavier DL. Need to fix
Ok so I thought for some reason they were burpe box jump over and was in awe at all these times coming in. So the first part didn’t go as planned.
1) 115, 125, 135, 145, 155
Burpe jump overs
14-10
Had two minutes worth of breaks
2) off 285
195, 225(failed jerks), 240×3+2 wasn’t feeling it so I bounced
3) 5mu’s wb were worse then I thought they’d be
DL 21
EMOM
125, 135, 145, 165, 195, 205, 235 (2)
15 BJO
FS + Jerk
215, 245, 265, 275, 265
Conditioning
19 MU
26 DL
1)135, 140 the rest. box jump overs beat me down
2)220,250,265,285,265
3)15MU+27DL. +1 from last week
1) BBG: Snatch UB 5rep: 35kg-40kg-45kg-50kg-52,5kg-55kg-57,5kg(f)
7×15 box-jump-overs… Sooooo much harder than the 30 du. Shit.
2) front squats off 85kg (no jerks today).
3) WOD: 3mu + 22deadlift rx.
Wallballs sucked after emom and squats.
BBG
1)105,115,125,130,135,145,150-All UB
Box jump overs sub 40 seconds mostly
2) Off 270lbs..no misses
3) Conditioning
11 MU, still nursed hand a tad
30 DL, +3 From last week
125
135
145
155
165
165
165
Did jerks on the first and 2/3 on the second then just completed the front squats
Off 320
Only conditioning today, subbed 50 Target Burpees 6″ for Wall Balls (knee)
1.) 18 MUs, DU’s ub
2.) 18 Deadlifts
Think I’m getting my GFs Flu, thought I was going to die after this
I can’t count whilst dying
***2.) 24 Deadlifts
Felt like a pile of dogshit today…
1) 125 – 145 – 160 – 175 – 185 – 195(2)… UB through 185; DND BJOs
2) Off 310… Didn’t attempt jerks at 85/90%; just weren’t happening.
3) 7 MUs and 27 DLs
Bbg: 165×4
Strength: off 245
Conditioning: shoulders were destroyed. Took 5:15 to do DU seemed like they were sets of 10. Finished with 80WB
Snatches
135
155
175
185
205
225(not ub)
225
Box overs blew my back up like rob said. Mixed all variations. All about same cycle times.
Fs+jerk (first time doing these ever and first fridaybive made of this cycle)
265
295 caught 3rd jerk but lost it as standing up.
315 left shoulder soft no jerk
335 ha same soft and no balls to stick it So tired
Conditioning
12 mu
Really suprosed. By my mu. I knew how most would play bourbon this around 2:30 on du and 5 on wall ball to be safe. With little in between Got to mu at 8 min. Caught breath. Did 4 sets of 3 for me after that is great.
29 dl If I dead lifted more I could get 40 Easy 20 the first min then back blew up again.
Writing a book for Rob Stacy this was chapter 2 titled my poor back.
IG: shawnrider_cf
5am Session
Strength:
1. 230# 255# 275# 300# 275# (missed 2nd jerk)
4pm Session:
BBG:
135/145/155/165/175/185/200
*definitely ate shit on a box jump on the 4th minute, surprised I didn’t break my wrist
Conditioning:
22 MU
18 Deadlifts (Essig this is also my weakness, so is high rep DU)
1) up to 125
2) off 225 no misses
3) 1 muscle up 7dl
IG: @mrernestiempire
(All weights in pounds)
BBG: 115, 125, 135, 145, 155, 165, 170 *All UB, no misses. All box jump overs done under :35.
Strength: off 280 *Missed last jerk.
Conditioning (f**king sucked): I worked out at home today so double unders were done outside in 14° weather while wearing hoodie/sweatpants which does not go well.
Finished DU at 6:34,
(subbed 100 – 35# barbell thrusters for wall balls) which I started at 7:46 by time I got inside and got hoodie/sweatpants off. Finished with 50 thrusters.
DL: 22 (+2 from last week and on carpet this time around)
5 Hang Snatches-135, 145, 155, 155, 160, 160, 175
15 Box Jump Overs 24-Brutal!
2) Front Squat (Based on 1RM Clean) + Jerks: Complete, but went 20% lower than prescribed to work on push jerk cycling (big weakness)
3) 24 Muscle Ups (5-5-4-3-3-2-2) and 30 Dead lifts (5-5-5-5-10)
BBG
135-145-155-175-195(4 1/2 reps)-165-165
Strength
Based off 290- made all
Conditioning
23 muscle ups – got to the rings at 7:35
26 deadlifts +3 from last week
M/31/178
105/110/115/120/125/135/145 UB
All Box jump under :25
Based off 255#
All sets all reps RX
15 MU
21 deadlift RX
1) 75,85,95,105,115,120,125(2) BJO complete
2) 130, 150, 160, 165, 165, 160
3) 3 WB. Struggled with rhythm on DU
15 power cleans at 135# per power protocol.
Busy day today, only had time for the emom and a class wod
BBG)
Snatch EMOM: 95, 115, 135, 145, 155 (missed 4th rep), 145, 145 all TnG
Strength)
Tomorrow
Cond)
Class wod
Strength)
Based off 250#
5+3 at 175
5+3 at 200
5+2 at 210
3+1 at 225
3+1 at 225
5+2 at 210
No misses. This felt great.