131204

Apparently I’m an idiot, and I forgot to post the KC camp pic. So today you get DOUBLE camp pics. I know, you’re sooooooo psyched. Instead of Paul Estrada Snatching a buffalo, or me calling Ger Sasser the antichrist, you get to look at pics of people! Yay!

By the way, how do these camps keep getting more fun? Drugs. Have I mentioned how much I love my job?

Kansas City. Yes, there walls are actually that color. It’s called “drive Rudy crazy green”.
IMG_3682

Columbus. Why does everything look like it’s leaning to the left? Timber!
IMG_3820


WOD 131204:

BBG

1) Power Snatch: 2X2@70%, 2X1@75% – rest 90 sec.
2) Power Clean + Push Jerk: 2X2+1@70%, 2X1+1@75% – rest 90 sec.

Strength

1a) 4X2/4 FS/BS @ 94% of 131202 – rest 60 sec.
1b) 4X3 Clean Deadlift @ 100% of 1RM Clean – rest 60 sec.

Conditioning

4 rounds for distance and reps:

1:00 ME Handstand Walk (for distance, not UB)
2:00 ME KB Snatch + KB OHS 24/16kg (alternate hands every 5 reps)
1:00 ME TTB
1:00 Rest

131203

Logan Dobbs – 245# Hang Snatch Double:


WOD 131203:

BBG

4X1 Clean & Jerk @ 90% – rest 2:00

Strength

1a) 3X5 Strict Press – heaviest possible, rest 60 sec.
1b) 3X5 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

For time:

12 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
9 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″

Burpee Lateral Box Jumps: Burpee beside box, jump laterally to the other side (touching on top), Burpee on the other side. Each Burpee counts one rep.

131202

Outlaw Women doing cool stuff…

Emily Carothers – Handstand to Back Handspring to Back Tuck (aka – she’s still got skillz):

Nicole Capurso – 50# 5RM Weighted Chin-Ups:

Lacey VanDerMarel – 95# Dumbell Snatch:


BBG

5X1 Snatch @ 90% – rest 2:00

Strength

1a) 4X2/4 FS/BS @ 95% (of 1RM Front Squat) – rest 90 sec.

1b) 4X3 Weighted Strict Pull-ups @ 40/25# + ME Strict Pull-ups – rest 90 sec.

Weighted PU should be loaded with a DB between the legs, when 3 weighted reps are finished drop the DB – without dropping off the bar – and complete the ME set with as many UB unweighted strict pull-ups as possible.

Conditioning

5X500m Row @ 90% (to calculate: take your PR 500m, in seconds, and multiple by 1.1) – Rest 1:1.5 after sets 1&2, rest 1:1 after sets 3&4.

131130

Jillian Mull – 170# Snatch (@ Friendship CF camp):


BBG

4X2 Low-Hang Cleans (2″ off floor) + 1 Jerk @ 90% of max CJ – rest 90 sec.

Strength

1a) 4X3 Tempo Front Squats (3 counts down, no pause/no bounce, 3 counts up, no pause at top) @ 70% – rest 60 sec.

1b) 4X4 Jerk Balances @ 60% of max CJ – rest 60 sec.

Conditioning

3 rounds for time of:

3 Rope Climbs 15′
30 TTB
50′ OH Walking Lunges 135/95#

131129

Spending this Thanksgiving on the road, heading to Louie Simmons, Ohio (others would know it as “Colombus”), for the next Para Bellum Series camp. Due to my amazingly strict WOD schedule of 29 days on, 1 day off, 38 days on, 1 year off, I knew I’d have to get creative today if I wanted to maintain my dream of winning the 85-89 year old division of the 2058 Sketchers CrossFit Games.

Luckily, I had some things in the car that were the perfect weight for an uneven (in my right hand 66#, left hand 33#, I scaled up), odd-object, “Fran”. Of course I didn’t have a pull-up bar, so I scaled the pull-ups to 1.875 Pood Redhead Swings (video cut off on that part – sucks, I was gonna post it on SicFit). It was a tough one, with all the wiggling and screaming, but I pr’d. Completely unbroken, 1:48 “(uneven screaming child thrusters, redhead trying not to vomit while swinging) Fran”.

#WODAnywhere #WODKilla #GoHAM #YouGuysGotFatter #IActuallyDidSomething #CFBro #IOnlyShopAtWODSuperstore #LiveWithFire #MakeShittyShoes #CompletelyRandomWODDotCom #LoveNonaAndSage #BestGirlsEver

20131128-160053.jpg


WOD 131129:

BBG

5X2 Low-Hang Snatch (2″ off the floor) @ 90% – rest 90 sec.

Strength

1a) 4X8 Strict Tempo GH Raise (3 counts down, no pause at bottom, 3 counts up) – rest 60 sec.

1b) 4X3+3 Snatch Grip Push Press From BN + OHS – heaviest possible, rest 60 sec.

Conditioning

Run 5k

131128

I think I do this every year, but I can’t remember, and I certainly do not feel like wasting the two minutes and eighteen seconds it would take to look back at last Thanksgiving’s post to confirm. Therefore, I will continue the probable Outlaw tradition of posting five things I’m grateful for.

“5 Things I’m Grateful For”

Don’t know why it was necessary to post the title again, but it felt more official.

1) The WordPress app on the iPhone.
Sitting in “Frozen” right now with my girls. Don’t worry, I’ve got the screen brightness turned all the way down, and the phone between my legs. Hey yo.

2) The Squat Jerk.
Why? Because it looks awesome. Also, it can turn a mortal exerciser into an instant hero, because everyone sucks at it. As a matter of fact, one of my coaches, James McClarity, proved that a good Squat Jerk will make the ladies swoon, and the men fall at your feet, just today when he hit this double at 200#…

After this lift the class laid down palm leaves for James to walk on so he could put away his plates.

3) Lidia Valentin.

4) Hookgrip’s slow-mo Weightlifting videos.
I remember trying to watch Pyrros Dimas in slow-mo by clicking play/pause as fast as possible on YouTube. Now, thanks to HG (and others), we can see which nostril takes in more air as Lü Xiaojun decimates every world record. And this…
20131127-155040.jpg
20131127-155100.jpg
20131127-154938.jpg

5) The incredible staff of both Outlaw CrossFit and the Outlaw Way. The amount of support, dedication, time and effort that each one of these people put in, are what makes “Outlaw Industries” possible. We are constantly in a state of inventing what it is that we do, and every time a need arises, somehow it is taken care of. Thank you guys, from the bottom of my heart, for being the best staff imaginable. In the profound words of the great Canadian poet, Drake – “Started from the bottom…”


WOD 131128:

Rest day.

131127

Thomas Felstead – 315# Clean & Jerk (10# PR) @ 69kg & 18-years-old:


BBG

1) 4X2 Hang Snatch @ 90% – rest 1:30 to 2:00

2) 4X2+1 Hang Clean + Jerk @ 90% – rest 1:30 to 2:00

Strength

1a) 4X3/6 FS/BS @ 94% of 131125 – rest 60 sec.

1b) 4X2 Clean First Pulls (2 count pause at knees) @ 120% of max Clean – rest 60 sec.

Conditioning

12 minute AMRAP of:

250m Row
10 Front Rack BB Stepups 20″ (5l/5r) 135/95#
5 Bar Muscle-Ups

131126

Lots of “gear” chatter lately. I’m curious how many of you think our sport needs year-around testing.

And… Read this.


WOD 131126:

BBG

6X1 Clean from Power Position + 2 Jerks @ 90% (drop the load if this isn’t possible) – rest 2:00

Strength

1a) 4X3 Push Press From Behind the Neck – heaviest possible, rest 60 sec.
1b) 4X6 (ea. arm) One Arm KB Row – heaviest possible, rest 60 sec.

Conditioning

5 rounds for total reps of:

:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest

131125

Kevin Simons – 290# Snatch (10# PR):


WOD 131125:

BBG

8X1 Snatch from Power Position @ 90% (drop the load if this isn’t possible) – rest 2:00

Strength

1) 6X3/6 FS/BS @ 90% (of 1RM Front Squat) – rest 3-4 min between sets and increase rest each set as needed

2a) 4X3 Drop Snatch (No dip allowed) @ 65%-70% – rest 60 sec.
2b) 4X3 Weighted Strict Pull-ups @ 35/20# + ME Strict Pull-ups (weighted PU should be loaded with a DB between the legs, when 3 weighted reps are finished drop the DB – without dropping off the bar – and complete the ME set with as many UB unweighted strict pull-ups as possible) – rest 60 sec.

Conditioning

“Flight Simulator” courtesy of OPT

For time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.

131123

We are excited to announce the next, and likely second to last, Para Bellum Series camp date. We’ll be in one of our favorite places, Chicago Illinois, at the awesome CrossFit Rise from April 18th-20th. Rise just so happens to have enough Eleiko bars to make Spencer giggle like a schoolgirl, and also happens to be the home of the 2008 Men’s Olympic Weightlifting team Head Coach, Roger Nielsen (who also has the best last name in the world).

CLICK HERE to register for the Para Bellum Series at CrossFit Rise, April 18th-20th.


WOD 131123:

BBG

3X1+1+1 Clean from floor + Clean from power position (hips) + Jerk @ 70% – rest 60-90 sec.

Strength

1a) 4X4 Behind the Neck Press from Split – heaviest possible, rest 60 sec.

1b) 4X3 Tempo Front Squats (2 counts down, 2 count pause in bottom, 2 counts back up w/ no bounce, no pause at top) @ 75% – rest 60 sec.

Conditioning

“Cindy”

20 minute AMRAP of:

5 Pullups
10 Pushups (hand release)
15 Air Squats