150401

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Last year we used a private site for Regional programming. This year, depending on the response, I’m going to put those who qualified for Regionals on a template, like the ones our team has been on for the last year. If you need programming for Regionals, here’s what you should do…

Email me directly at rudy@outlawcrossfit.com, with the following information:

1) Name
2) Region
3) A link to your CFG athlete profile.
4) A link to your 15.1 video.
5) List your Google Drive account email.
6) List 3 of your greatest strengths, and 3 of your greatest weaknesses.
7) A $1,000,000 wire transfer. Kidding, it’s free.

If your gym has a team that qualified, and THE ENTIRE TEAM WILL BE FOLLOWING THE SAME PROGRAMMING, send me the same information for each team member – in ONE email. Masters, same deal goes for you, and I will be doing strategy videos for the Masters qualifier.

For those of you who did not qualify for Regionals; we will be starting a new cycle next week, along with a few other nee things. I will be laying out the next cycle with Monday’s post. Stay tuned.

Also, this…

WOD 150401:

BBG

1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

Strength/Skill

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

1b) 4XME C2B Pullups (do not rip) – rest 90 sec.

Conditioning

“Helen”

Compare to 140808.

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups

29 thoughts on “150401”

  1. Mike Canino, 17yr, North East
    Ranked-67th in world/4th in North East

    Would this apply for teenagers since there is a division at the games this year?

  3. Been following outlaw for about 8 months went from 2000 and something in the central east last year (first year doing crossfit) to 112th. Goals are high for next year and plan to keep committed to the program. Thanks Rudy and the team for all the time and effort you put into what you do.

  4. I have a programming question. I love the Outlaw Way. I have seen huge increases in strength since starting just a few months ago after the neurosurgeon cleared me. My issue is this. There is not a lot of running programmed into any of your workouts. Being in the US Army, being good at running is a necessity. How do I go about incorporating running without overworking my legs and negating any gains I get from your workouts?

  5. BBG
    1) 145, 155, 165, 175, 185, 195, 215 PR!!! +5 from any position
    2) 235, 245, 255, 260, 270

    The rest later

    • 3) 235, 245, 255, 265, 280 PR again!!! (+5)
      -2 PRs in one day, what the hell!
      I feel like shit too.

      Strength / skill
      1a) 305
      1b) 20*, 13, 11, 9
      *hand was starting to open so came down to save hand for Helen. The last 3 sets were ME strict C2B.

      Helen later

    • Helen
      7:53 Rx
      – 4 seconds slower than PR
      – I hate this wod, felt like I was running in mud the whole time

  6. Haven’t posted in a while. But I am excited to get back to doing some legit strength stuff. Squats are needed. Hatch was ok for me but haven’t felt strong since then.

  7. BBG: 1) 215
    2) 260
    3) 275
    Strength: DND
    Conditioning: 11:01 – shaved off almost 2 mins since Aug when I did it in 12:54

  8. 24 / m / 200
    IG : essig14

    Finished 52nd in the mid atlantic region. Thank you so much for this program. I’ve been following since day 1.

    Bbg:
    1. snatch. 185 / 205 / 215 / 225 / 235 / 245 miss. Hit my dick

    2. Clean. 225 / 255 / 285 / 305 pr / 316 pr! Stoked

    3. Split jerks: 255 /285 / 305 / 325 / 335 xx

    Strength later.

    Conditioning will be flag football tonight

    • 1: 135, 155, 185, 205, 225, 235, 245
      2: 245, 275, 295, 315, 335
      3: 225, 275, 295, 315, 340(fail)

      4a. 12/10/10/10
      B. 375

      5: Helen: 8:24

  9. BBG: better than last week but still not were I was before Open training
    1. 135, 145, 150, 155, 160, 165 (miss), 165#
    2. 175, 185 (miss), 185, 195, 200#
    3. 205, 215, 220, 225(miss), 225#

    …more later

    • Strength/Skill
      1a) 220#
      1b) 25, 20, 22, 20

      Conditioning: 9:36 … ugh running

  10. BBG: (from floor not blocks)

    1) Up to 175 (couldn’t stand up 195, woulda been 10lb PR)
    2) Up to 245 (265 miss)
    3) Up to 225 (245 miss)

    Strength/Skill:
    1a) Done @ 270
    1b) 18/16/17/11

    Conditioning: 8:41(old Helen time was 10:48, I’m not sure if it was a true 400m but it was pretty darn close)

  11. BBG
    1) 110-110-121-132-143-143-143#
    2) 132-154-176-187-187#
    3) 143-176-209-231-255#f

    Strength/Skill
    1a) 226-275-281-290#
    1b) 35-28-22-22

    Conditioning
    Ripped my right hand in the 1st round of pull-ups so I stopped there

  12. BBG
    1) 145/155/165/170/175/180/185 (-5 from last week) No misses
    2) 225/235/240/245/255 (-10 from last week) No misses
    3) 210/220/230/240/245 (-10 from last week) No misses

    Strength/Skill
    1A) Done @ 290
    1B) Nursing a Rip, subbed feet elevated ring rows

    Conditioning
    Did Helen Monday (10:00)
    Did Connectivity and about 12 minutes more of gymnastic work

  13. Domonic Ernesti (IG: @mrernestiempire)

    BBG: Snatch- 115, 135, 155, 175, 195, 205, 215 (+10 from last week)
    Clean- 215, 235, 255, 275, 305x (I was feelin it so I went for broke on that last attempt)
    Jerk- DND

    S/S: 1a) Done @ 305
    1b) 18, 12, 12, 14

    Still can’t breathe today and was feeling gassed just from the chest to bar so I called it a day.

  14. BBG
    1. 155# (couldn’t catch an effin thing)
    2. 245# (miss 265#)
    3. 225# (miss 245#)

  16. BBG

    7×1 Sn. off blks (just ab knee)
    -185/195/205/215/225/230(locked out under it x2 but missed)

    5×1 Cl. off blks (just ab knee)
    -225/235/245/255/275-(feeling good so hit x2 more: 285pr/295pr)

    5×1 Jerk off blks
    -225/245/265/275/285(miss)

    Conditioning

    “Helen”
    3 rounds:
    400m Run
    21 KBS 53#
    12 Pull-ups
    8:04rx (eh..)

  17. BBG
    1) 135, 145(miss)
    2) 195, 210(miss)
    3) 175, 190(miss), 185

    S/S
    1a) 215
    1b) 16, 17, 14, 12

    Conditioning
    10:02 w/ 50# KB (biggest available) 20 second PR, ripped on last set of PU, but not bad.

  18. 5:30 am
    Helen – 9:49 (strict PU)

    Noon

    BBG
    SN- 155-185-210-220-230(F)
    CL- 185-225-255-275-295(F)-285
    no time for the rest

  19. Apr 1, 2015, 5:00 PM — Outlaw — BBG
    1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
    (135, 145, 160, 175, 185, 195, 205, 210, 220(PR), 225(f))
    **felt really good and went for broke – 220 is a lifetime PR from any position

    2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
    (185, 205, 215, 225, 235)

    3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed
    (185, 205, 215, 225, 235 – jerk after clean from blocks)

    Strength/Skill
    1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.
    (255 -110% of 235)

    1b) 4XME C2B Pullups (do not rip) – rest 90 sec.
    (12, 12, 10, 6(hands))

    Conditioning
    “Helen”
    Compare to 140808.
    3 rounds for time of: (7:48) (:20 PR)
    Run 400m
    21 KBS 24/16kg
    12 Pull-ups — 7:48
    http://goo.gl/9pRRX

  20. BBG:
    Snatch: 80,85,90,05,100,10,110
    Clean: 135,140,145,150,155
    Jerk: 155,160,165,170, 175
    Strength:
    1a) 4×3 at 165
    1b) 16,14,14,15
    Helen:
    10:29

  22. M/28/5’6″/185

    Apr 1, 2015, 5:00 PM — Outlaw — BBG
    1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
    (135, 145, 160, 175, 185, 195, 205, 210, 220(PR), 225(f))
    **220 is a lifetime PR from any position, was feeling good and went for broke
    2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
    (185, 205, 215, 225, 235)

    3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed
    (185, 205, 215, 225, 235 – jerk after clean from blocks)

    Strength/Skill
    1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.
    (255 -110% of 235)

    1b) 4XME C2B Pullups (do not rip) – rest 90 sec.
    (12, 12, 10, 6(hands))

    Conditioning
    “Helen”
    Compare to 140808.
    3 rounds for time of: (7:48) (:20 PR)
    Run 400m
    21 KBS 24/16kg
    12 Pull-ups — 7:48

  24. M/29/160/ California Region
    BBG
    1. 195
    2. 245
    3. 245

    Strength
    DND

    Conditioning
    DND

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