150127

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New Romos from Nike Weightlifting. Go buy these unless you hate PRs – or tangerines.

No one hates tangerines, so…

IMG_7741.PNG

Slow-mo of Lindsey Valenzuela’s 116kg/255# Jerk from her PR Clean & Jerk at ECC last weekend. Why did we post a non-Outlaw athlete? Watch her footwork. Flawless.

Receive with the back – finish with the front.

http://instagram.com/p/yVS5EAsLy7/

WOD 150127:

BBG

EMOM for 7:00-

3 UB T&G Power Clean & Push Jerks @ 80% of 3RM

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 5X5@70% – rest exactly 90 seconds

1b) 4X15 Strict HSPU (in UB sets of 3 AFAP)- rest exactly 90 seconds

Conditioning

1) For time:

30 Muscle-Ups

*Rest 2:00 between 1&2.

2) For time:

30 Clean & Jerks (anyhow) 135/95#

*Rest 2:00 between 2&3.

3) For time:

Row 60 Calories

51 thoughts on “150127”

  2. Anyone one going to the Arnold Classic on Columbus, OH? I plan to drop in somewhere for that weeks open workout.

      • Sounds good, thanks man. I’ll check it out.
        Really looking foward to watching the oly comp.

    • Cait is competing at the weightlifting meet there with Outlaw Barbell so if I don’t get it done Friday then I will need to knock it out Saturday. Not sure when we are heading up yet. Either Thursday night or Friday morning.

  3. M/26/66″/166#

    BBG: 155#, did most UB, but it got heavy near the end.
    S/S: 255# Squat, splitting up the HSPU helped.
    Cond: Did 15 Muscle Ups, most ever in one session, Tried to do the C&J, did 6@95# and just wasn’t feeling it. Had to get to breakfast anyways.

    Got CFE Rowing tonight and some knee rehab to hopefully get better for running in the future.

    • CFE ROW:
      Executed: Row 7x500m, rest 2” between each. Felt solid till about the 5th rep. Form was starting to go out the window.
      Splits: 1:41, 1:39, 1:46, 1:48, 1:48, 1:47, 1:48
      Heart Rate: 500m(Max – 98, 173, 173, 174, 174, 175, 177), Avg – 145, Max – 177, Morn – 50
      Avg RPE: 8.5 / 10
      Enjoyment: 4 / 5
      Training Load: 221
      Sleep: 2341 (05:48)

  5. I’ve been following the power template. Went back to the beginning and just finished the 6 week squat/bench emphasis. Been doing outlaw for 2 years now, but one thing that seems to always happen to me. We build for weeks and weeks, everything is working, feeling stronger, etc. Then we deload before we start our max week. I rarely PR my squats or deadlifts, where if i went for a max the last week of heavy loads i’d probably get it. does anyone else have this issue?

  6. By de-load week I think Rudy meant re-load week holy sh!t. And to think, I got all excited on Sunday when I saw “de-load”. Stupid me.
    I guess it’s just the fact that I’m in the 35 and older crowd and trying to keep up with the young pups is… interesting.
    Anyone else in the 35-40 demographic?
    That being said, the programming is off the charts spot on- love it.

  7. BBG: 140#

    Strength/Skill:
    1a) 205#
    1b) Done. 1:32, 1:39, 1:44, 1:51

    Conditioning:
    1) 8:15
    2) 2:22
    3) 3:37

  8. BBG
    Done @ 175#

    Strength/skill
    1a) done @ 260#
    1b) 1:08, 1:13, 1:45, 1:50

    Conditioning later

  9. Conditioning:
    1) 3:37 (12-6-6-4-2)
    2) 3:05 (10-5-5-5-5)
    3) 2:56
    Had no drive in my legs on the row. Felt like I kept redlining

  10. BBG
    45 kg

    Strength
    65 kg
    Hspu done. Took a long time using an abmat as I can’t do strict yet but feeling good progress.

    Conditioning
    Mu: just started up my own mu program in order to make them in perfect form (in a while from now…)

    Grace: 3:08

    Row: 3:31

  12. Cond
    1.) 6:10 big Pr for me
    2.) 3:47 shit the bed feeling really congested was hard to breath.
    3.) 2:32

  13. EMOM based off 225

    Strength off 400lbs
    Did sets of 3 strict hspu til failure then completed ME kip

    Conditioning
    1) 7:54 PR
    2) 2:43
    3) 2:53
    Forearms are now useless

  14. BBG
    1) Yesterday’s snatches: 105
    2) Today’s C&J 130

    S/S (Today’s only)
    1a) 165
    1b) done

    Conditioning
    1) DND, forgot rings
    2) 2:51 @95# (pr by 0:15)
    3) 3:36

  15. Work was cancelled today so decided to be a man and go to hot vinyasa yoga next door to my facility (since I woke up sore as fuck from yesterday somehow) which lasted 80 minutes then had exactly one hour to get this in before seeing my physical therapist. Quite an eventful day.

    BBG:
    Done at 205#

    Strength:
    1. Done at 275#
    2. skipped hspu b/c of time

    Conditioning:
    3:00 (:19 PR) first 7 reps I was all over the place so I’ll be sub 3:00 next time!
    3:38 this was worthless
    2:35

  16. 155 for emom worked on efficiency

    Backsquat @ 270#
    Hspu completed

    Conditioning later

    May have to sub mu due hand being ripped

  17. BBG: 145 (felt way easier than yesterday snatches….)

    Strength/Skill:
    1a) 245
    1b) Sucked….kipped mostly, did like 9 strict

    Conditioning:
    1) 5:25 (1:35pr)
    2)3:22
    3)3:11
    —that sucked but seriously had some fun.

  18. Shitty day
    EMOM 175 lbs all UB
    Squats 275
    HSPU complete
    30 MUs 4:38. Improved from last time but far from a PR. Did in sets of 3 until last 9.
    Grace 3:08. (PR is 2:26, so far away.) Did in sets of 5.
    60 cal row 2:54
    and done.

  19. BBG
    165#

    Strength/Skill
    1a) based off of 355#

    1b) Done

    Conditioning
    1) 5:15 = :16 second PR from last time!!!

    2) 3:11 = :24 second PR!!!

    3) 3:39

  20. BBG
    1) off 210lbs, all UB

    S/S
    1A) Based off 365lbs
    1B) Done ( 15’s /Abmat)

    Conditioning
    1) 7:43, 40 sec PR on 20 MU, Not sure on my 30 MU, have to check
    2) Grace – 2:48 PR (-13 sec)
    3) 60 Cal – 1:48

    • +1 at the 14.4 pace, unless you want to be rendered useless for the first 6 minutes of that 14 mins

  22. IG: @mrernestiempire
    (All weights in pounds)
    BBG: 175 *All UB, no misses

    S/S: 1a) 260
    1b) :34, :58, 1:33, 1:45

    Cond: MU= 7:13 *Subbed bar MU, no rings.
    C&J (Grace)= 3:24 (:31 PR)
    60cal Row= 2:35
    Legs smoked!!!!

  23. 7min EMOM

    Was going to base it off 255lbs but because I didn’t complete this within the time (1 rep when the clock beeped) I decided to go off the one I did make before I was sick TnG so 235lbs.

    I had a brain fart and did 5 reps EMOM at 190 instead of 3 the whole time yelling obcenitys with Rudys name saying it was impossible. That was baaaad.

    Strength:

    275lbs 5×5
    All strict HSPU my workout partners said it was awful I didn’t think it was bad.

    Conditioning

    1.) 7:19 PR (found out my rings were to short)
    2.) 3:45
    3.) 3:21

  25. Pcnpj 225

    Squat 365
    Hspu done. Harder than I thought it would be.

    Mu 5:20
    Grace 2:53
    Row 3:30 ish. Not sure. Messed up rest time so done know for sure. And I turned into a little bitch right here.

  26. BBG
    135

    Strength/Skill
    1a) 240
    1b) 3/2, 3/3, 3/2, 2/1 did these on 25’s today. Plus one set of 6 without plates.

    Conditioning
    10min airdyne
    30sec @ 80%
    30sec @ 50%

    My body needs a true deload so no Grace or MU’s. Still having issues with right shoulder.

  27. pull an abdominal muscle this weekend. Finally feeling ok to do some work, just squat and HSPU. Pulling isn’t good for it.

    Squat 5×5 off of 410#
    HSPU complete

    Then 1:00 min on / 1:00 min off for 20 min on airdyne

  28. 24 / m / 195
    IG : essig14

    Bbg: emom @ 80% (185): all unbroken t&g

    Strength/ skill:
    1a) back squat (265)
    1b) done. Like this set practice

    Conditioning :
    1. 3:44 (pr 3:17).. sloppy
    2. 2:45 (terrible.. 1:47 pr)
    3. 2:50

  29. Power clean&jerks 185
    Squats off 375
    HSPU
    :50
    1:22 (3.3.3.2.2.2)
    1:48 (same)
    2:15 (3.3-then singles)

  30. Bbg @165 all UB

    Strength/skill
    A) 260
    B) done, until the last set struggled at the end.

    Con
    1) 5:05 pr by about 4 hrs.
    2) 4:00 straight gassed
    3) 3:13

  31. BBG 185#

    Strength
    1a) 315#
    1b) deceptive but done.

    Conditioning:
    1) 2:54
    2) 3:42
    3) 3:15

  33. BBG:
    185#

    Strength/Skill:
    1a) Off 405#
    1b) 0:40 – 0:40 – 0:40 – 0:48

    Conditioning:
    1) Failed at 27 (7:40)
    2) Skipped
    3) 2:20

  35. Did the connectivity drills.
    BBG: p. Clean and push jerk: 60kg
    1a. Back squat: 87.5kg
    1b. HSPU : used 10cm foam: did 15-9-9- then shoulder felt iffy. So did 15 normal push ups.
    Conditioning: rested shoulder so didn’t do the muscle ups or grace.
    Row: 3:10 min (60 cal) rest 2 min did another 2 min: 41 cal
    Shoulder needs rest. Will have to take it a bit lighter the rest of the week.

  36. M/48/155
    AM: Incline Press 4×3 @ 80%
    squat + hspu off of 316. Done. Last 2 sets of hspu were 3 quick sets of 5.

    PM: Connectivity:box hs ham stretch, floor levers, front and back holds on boxes
    emom 7: 3 PCJ: 115. Easy peasy.

    30 MU: 4:32 = 30s PR 5,5,5,4,3,3,3,2
    Grace: 4:37 = 4:37 PR. I have been crossfitting since 2012 and have never done Grace before. Now I have. All singles.
    Row 60 cal: 4:15

    At least I’m consistent.

  37. BBG
    Done @ #205

    Strength
    Done @ #265\
    HSPU got slow after 3rd set of 3 in each set

    Conditioning
    30 mu’s – 2:34 (12 – 9 – 7 – 2)
    30 c&j – 3:44 (shitty shit)
    60 cal – 2:59

  38. Made up today, 150128, as gym was closed due to the blizzard

    BBG
    1.) done

    Strength/Skill
    1a.) done
    1b.) done

    Cond

    1.) 4:30
    2.) 4:00
    3.) 45 Cals on AD in 3:00

    Feel as tho I’m regressing on my conditioning. Training hasn’t been where I want it to be lately and obviously my knee is holding me back some. Getting a little frustrated, not really sure what’s going on and I haven’t felt 100% in weeks if not months

  39. 31/M/175#/5’9″/East Region
    IG: goalie858

    *Made this session today 1/29/15…metcon was too good to pass up!

    BBG:
    1) 165# all T&G

    STRENGTH/SKILL:
    1a) 245#
    1b)1:25/1:27/1:26/1:22

    COND:
    1) 6:59….yea issues with MU at high volumes (6/3/3/doubles)
    2) 3:25 (5/5/3/2/singles)
    3) 2:55 LEEEEEEEEEEEEEEEEEEEEEEEGS!!!!!

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