The Outlaw Way

In Omnia Paratus

150223

Posted on February 22, 2015 by rudy.coach

Here is the info page for the Outlaw Performance Nutrition Workshop. Any questions you have can hopefully be answered there.

To sign up for the first date, click on the links below:

Apr 18th – 18th, 2015
CrossFit Pure
Performance Nutrition Workshop: Atlanta, GA

Massive deload week this week. Calm before the storm.

More on Mexico tomorrow. Miss you guys already.

WOD 150223:

BBG

EMOM for 5:00-

5 T&G Power Snatches @ 75% of 5rm

Strength/Skill

1a) 4X3 @ 75% (of max for the complex) Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – rest EXACTLY 60 seconds

1b) 4X8 Strict C2B Pull-ups – rest EXACTLY 60 seconds

Conditioning

5 rounds for total working time of:

15 Bar-Facing Burpees
10 Thrusters 105/70#

Rest 1:1

48 thoughts on “150223”

Rob Stacy on February 23, 2015 at 7:35 am said:

IG: robstacy4

AM Session

Power Snatch EMOM

1.) 155
2.) 155
3.) 155
4.) 155
5.) 155
- Eric R on February 23, 2015 at 8:27 am said:
  
  Just checked out your IG. Impressive stuff man, your a beast!
  - Rob Stacy on February 23, 2015 at 2:26 pm said:
    
    Appreciate it keep up the good work yourself. More competition we can promote on the blog the better all of us will be!
    - Peter F. on February 23, 2015 at 3:19 pm said:
      
      +1 I tryto beat you mother F’ers everyday! 🙂
      - Rambo on February 23, 2015 at 6:03 pm said:
        
        +1 🙂
rick on February 23, 2015 at 8:20 am said:

M/36/185 5250′ elevation

EMOM@115

SB/OHS@95
Had to kip the C2B, I just can’t quite get the ROM without it. I get the elevation, just not making contact

COND:
1)1:10, 2)1:17, 3)1:24, 4)1:58, 5)1:40
Working time: 7:29

COND 2 (stupid farewells)
30′ cap
10, 9, 8…1 of a bear complex (DL,HC,FS,PP,OHS,BS,RPP) @95#
10 HR Pushups
made it through 2/4 complex’….not cool bro…not cool

M/F/S-2/5/6
#TheOutlawWayAfghanistan
Rudy hdz on February 23, 2015 at 9:01 am said:

Power snatch EMOM
1)115lbs
2)115lbs
3)115lbs
4)115lbs
5)115lbs
Snatch balance/OHS
135lbs
#theoutlawwayMexico
Randall Williams on February 23, 2015 at 9:15 am said:

BBG
Done @ 135#

Strength/skill
1a) done @ 135#
1b) done all UB

Conditioning later
- Randall Williams on February 23, 2015 at 6:06 pm said:
  
  Conditioning
  1:19, 1:11, 1:09, 1:09, 1:07
  TWT: 5:55 Rx
  -OTB burpees felt solid today, really steady. I’m usually all over the place with them.
jon Z on February 23, 2015 at 10:02 am said:

Bit of a wash
1)a 135
1)b missed they were supposed to do strict 🙁 did 8 smooth butterfly kip c2bs per. might do strict later just cuz

cond
1:14
1:15
1:12
1:16 (rejumped a rep)
1:22
Michael tripp on February 23, 2015 at 11:11 am said:

Is the power program going to be restarted?
chawg on February 23, 2015 at 11:20 am said:

does the “rest 1:1” mean rest as long as it took you to complete a round or is it something different?
- Rambo on February 24, 2015 at 10:52 am said:
  
  Yes. Rest the exact amount of time it took to complete the round.
SuperV on February 23, 2015 at 12:21 pm said:

EMOM : 105 lbs

1)a) 110 lbs

Metcon : 110lbs
1’59”
1’56”
2’05”
2’01”
1’37”
Bryan McD on February 23, 2015 at 12:26 pm said:

EMOM snatchss off 185

Strength off 205
Strict C2B done 4.2.2 each set

Conditioning
1) 1:08
2) 1:13
3) 1:21
4) 1:22
5) 1:17
TWT 6:21

I think I came out too hot for this one. It caught up rather quickly.
Peter F. on February 23, 2015 at 12:36 pm said:

Peter Foster
31/M/175#/5’9″/East Region
IG: goalie858

BBG:
@ 135#

STRENGTH/SKILL:
1a) @ 145#
1b) all UB

COND:
1:00
1:35
1:31
1:28
1:28
TWT 7:02… yea first round killed me and it is confirmed I still hate thrusters!
Austin Kemink on February 23, 2015 at 1:07 pm said:

BBG:
1.) 115

Strength:
1a.) 130
1b.) completed UB

Conditioning:
1:59, 1:55, 1:56, 1:52, 1:47
TWT 9:29 ~ felt better as I warmed up but still a sad day for thrusters everywhere.
Austin Kemink on February 23, 2015 at 1:09 pm said:

BBG:
1.) 115

Strength:
1a.) 130
1b.) completed UB

Conditioning:
1:59
1:55
1:56
1:52
1:47
TWT 9:29 felt better as I warmed up but still a sad day for thrusters everywhere.
Austin Kemink on February 23, 2015 at 1:09 pm said:

BBG:
1.) 115

Strength:
1a.) 130
1b.) completed UB

Conditioning:
1:59, 1:55, 1:56, 1:52, 1:47
TWT 9:29 ~ felt better as I warmed up but still a sad day for thrusters everywhere.
maximuswp16 on February 23, 2015 at 1:19 pm said:

snatches 135
complex 135
c2b complete but not unbroken
con 5:51
and my training partners amara and dakota dont post but they got 6:51 and 5:45 respectively
fun wod!
Ashley "PN" Brayman on February 23, 2015 at 1:22 pm said:

BBG: @ 65#

Strength/Skill
1a) @ 60#
1b) 4,4 / 4,4 / 3,3,2 / 4,2,2

COND:
2:37
2:16
2:12
2:24
1:43 (did thrusters 5/5), made a huge difference…
TWT: 11:12
Tulle Weisbjerg on February 23, 2015 at 1:45 pm said:

Power snatch: 35 kg

Strenght: sb + ohs: 30 kg
Did my mu program instead of c2b

Conditioning:
1:13
1:30
1:42
1:49
1:34
Twt: 14:02
- Tulle Weisbjerg on February 23, 2015 at 1:49 pm said:
  
  Wrong, twt 8:48.
  14:02 was including rest
Michael tripp on February 23, 2015 at 2:08 pm said:

Is the power program coming back?
Ian on February 23, 2015 at 2:26 pm said:

BBG:
All done @ 110

Strength/Skill:
1a) Done @ 100
1b) Done

Conditioing:
1:48, 1:55, 2:11
*only did 3 rounds, pretty sick so kept everything minimal and just didnt want to go into the Open taking too many days offf
Rob Stacy on February 23, 2015 at 2:28 pm said:

IG: robstacy4

PM session

3 SB + 5 OHS

1.) 185
2.) 185
3.) 185
4.) 185

Strict chest 2 bars done

Conditioning

TWT: 7:10

*switched to decaf
Jason K on February 23, 2015 at 2:29 pm said:

BBG
123#

Strength/Skill
1a) 132#
1b) Done

Conditioning
TWT: 7:35
1:35/1:27/1:31/1:31/1:31 – paced burpees/thrusters UB
Rooney on February 23, 2015 at 3:17 pm said:

BBG: off 165
Strength: 1) off 185
2) done
Conditioning: DND
- Rooney on February 23, 2015 at 3:17 pm said:
  
  IG: @rrooney41
Duck on February 23, 2015 at 4:16 pm said:

BBG
1) Off 170 – 125/125/130/130/130
Strength/Skill
1A) Off 170 ( 135)
1B) Done
Conditioning
TWT 7:06 Rx’d
(1:26/1:23/1:26/1:27/1:24)
Crabcakes N CrossFit on February 23, 2015 at 4:33 pm said:

cond
1:35, 1:36, 1:26, 1:21, 1:09
negative splits #4lyfe
Richard Essig on February 23, 2015 at 5:13 pm said:

24 / m / 200
IG : essig14

Bbg: snatch emom @ 75% of 5rm: 155. All ub & t&g

Strength: 1a. Off 250 (185) only did 2 sets due to knee pain from ART chiro adjusting my mcl & popliteus issues.

1b. 3/3/2 all sets. Booo

Conditioning: 5:15 get
:52
:56
1:17 (bitched out hard)
1:06
1:04
- Richard Essig on February 23, 2015 at 5:40 pm said:
  
  5:15 twt*** dumb auto correct
Tyler Hutch on February 23, 2015 at 5:29 pm said:

BBG
145
Snatch balance + OHS 165
Strict C2B 1st set unbroken rest done broken.
Cond
1:11
1:20
1:41
1:40
1:29
JH on February 23, 2015 at 6:13 pm said:

EMOM
Done at 155# off of 205#

SB+OHS off 215
No pull-ups cuz finger is messed up

Conditioning
TWT-5:40
1:06
1:11
1:09
1:13
1:01
Rambo on February 23, 2015 at 6:14 pm said:

Domonic Ernesti (IG: @mrernestiempire)
(All weights in pounds)

BBG: Done @ 130

S/S: 1a) Done @ 155
1b) 5/3, 4/2/1/1, 5/2/1, 5/2/1

Cond: 1:18, 1:28, 1:26, 1:57, 1:32
Twt: 7:41
I thought I did pretty well but looking at everyone’s times I was a sissy today lol
Bryan Holland on February 23, 2015 at 6:38 pm said:

BBG
135
Strength/Skill
1a) 135
1b) done
Cond
1:03-1:12-1:08-1:10-1:09
TWT- 5:42
Eric R on February 23, 2015 at 6:46 pm said:

BBG
110

Strength/Skill
1a) 105
1b) 4+4, 4+4, 4+4, 8 (no c2b on last set)

Conditioning
2:00
1:49
1:40
1:41
1:42
Taking it easy today. Used 85 on the thrusters. Need to nurse my gimpy shoulder this week.
Chris Strohsahl on February 23, 2015 at 8:53 pm said:

BBG:
145#

Strength/Skill:
1a) 145#
1b) Done, last 3 rounds where chin-to-bar (lats still fried from Saturday)

Conditioning:
1:30
1:37
1:40
1:40
1:35

8:02 TWT
Forrest R on February 23, 2015 at 9:47 pm said:

1) PSn. done at 150
2a) complex done at 170
2b) pullups done
Cond-
1:24
1:20
1:27
1:27
1:17
Justin on February 23, 2015 at 11:25 pm said:

1) 95
2a) 95
2b) done
3) only had time for 1 round @105 – 2:15 thrusters felt really heavy. I guess that’s what happens when you should be scaling and don’t read correctly.
Andrew Porter on February 24, 2015 at 2:11 am said:

Snatches at 145
SB+OHS Complex at 155
CTB

Splits
1:18, 1:12, 1:07, 1:09, 1:06 total working time: 5:52 big time lung burner!
Ryan Trent on February 24, 2015 at 3:52 am said:

Am: did some connectivity drills ( including some muscle up practice)
And some shoulder rotator cuff exercises.
Pm: I didn’t really have a rest day last week so took it very easy today. Did half of the sets. I’m not sure how you guys are getting such fast time for the bar facing burpees and thrusters. I guess I’m just really slow especially on the thrusters. Any tips on how to get faster on the thrusters?
BBG: EMOM 3 : snatches: 27.5-40-42.5kg
1a. Snatch balance + OHS (3+5) 2 sets: 40-45kg
1b. C2b strict pull ups 2×8: 4,2,2-3,2,2,1
Cond: just did 2 rounds: 2:30 min – 2:27 min total time: 7:27 min
Did the thrusters in sets of 5-5 on 47.5 kg
- Eric R on February 24, 2015 at 7:36 am said:
  
  Check out Rudy’s video on 14.5 for some tips. Bar facing burpee’s are pretty slow for me also. I feel like a goon doing them compared to lateral over the bar burpee’s.
  - Ryan Trent on February 25, 2015 at 1:25 am said:
    
    Thanks Eric. Ye I have watched that. With all the burpees we have been doing the burpees are feeling better. I guess I just need to keep doing more thrusters.
Kim L on February 24, 2015 at 7:14 am said:

Conditioning only today: 1:08, 1:14, 1:20, 1:26, 1:20 = 6:28 total working time
Caleb Woods on February 24, 2015 at 12:29 pm said:

BBG
145

Strength
175
C2B: done

Conditioning TWT – 6:15
1:20
1:19
1:05
1:17
1:14
Solomon Granillo on February 24, 2015 at 3:29 pm said:

M/29/160/ California Region
BBG
1. 125

Strength
1a. DND
1b. Done

Conditioning
TWT
7:39
Rd1 1:43
Rd2 1:34
Rd3 1:33
Rd4 1:20
Rd5 1:29

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48 thoughts on “150223”