Happy New Year, shitheads. NO, this is not a fucking de-load week. Today we begin the new year with the joy of regurgitated festivities and the taste of bile.

Matt Hathcock – 2:01 Fran:

(Side note: this is the greatest Fran ever performed.)

20 minutes to complete the following…

For time:

“Fran”

21-15-9 of:

Thrusters 95/65#
Pull-ups

-then (no rest)-

Run 1 Mile.

With the remaining time:

Establish a 20RM Back Squat.

Notes: Please post “Fran” time, 1 Mile Run time, and 20RM Back Squat load to comments. Remember, there is ZERO rest between “Fran” and the 1 Mile Run.

You’re lucky you even got a post tonight. HTTR.

WOD 121231:

BB Gymnastics

1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

3 rounds for time of:

12 Burpee Over-the-Box Jumps 30/26″
9 Muscle-Ups
7 Deadlifts 315/225#

Gerald Sasser – 143# Weighted Pull-Up (and possible insemination):

Apparently Paul Estrada doesn’t take a challenge lightly. Here he is doing a 3 Position Snatch @ 225# (ho-hum), and a single @ 255#. Not that impressive for Paul, except he did them with his eyes closed, in skate shoes. I don’t know, I kinda thought it was cool.

WOD 121229:

BB Gymnastics

20 minutes to establish a 1RM Snatch.

20 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90%

Conditioning

Run 800m

-then-

3 rounds of:

25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg

-then-

Run 800m

For time.

Forest Rollins has added a new degree of difficulty to the 250# Snatch club. How about eyes closed, wearing Chucks? Beat that Paul Estrada and Zack Brodis.

Side note: 250# is the new…what…185#?

Forest Rollins – 250# Snatch @ 177#:

WOD 121228:

Strength

1) Every 30 seconds for 5:00 (22 total reps):

2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 10 minutes to work up to a heavy single.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.

Conditioning

15 Thrusters @ 155/105#
25 C2B Pullups
10 Thrusters @ 155/105#
20 C2B Pullups
5 Thrusters @ 155/105#
15 C2B Pullups

For time.

Midline

1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

Fell asleep before I posted, now I’m awake (I know, fooking riveting). Daddy day care is hard.

Forgot one picture last night. Yes, gentlemen, somewhere out there, there is a young lady driving a 911 Turbo with a barbell hanging out the window (not kidding).

WOD 121227:

Rest day (make up the Burpees or the 5K, dickheads).

Santa is tired, so tonight you get my top 10 favorite pics from this year…

1) The Champs.

2) This is why we love “Black Jesus”.

3) My ass.

4) Nose and toes to wall, this actually happened.

5) Kenny MF Powers.

6) Coaching a class, eating a Baconator, still made 85kg. Suck it Robb Wolf.

7) No caption needed.

8) Sorry, this makes me laugh every time.

9) Little known fact: the French have no translation for pandering.

10) Perfect.

WOD 121226:

BB Gymnastics

1) 10 minutes to work up to a heavy Snatch (strict 10 minutes).

2) 10 minutes to work up to a heavy Clean & Jerk (strict 10 minutes).

Strength

15 minutes to work up to a heavy HBBS.

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 8X50m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 95-100% RPE.

This is the first time, in quite a while, I’ve had the opportunity to really sit still and quiet my thoughts. Christmas Eve has turned to a cold, rainy night, and I’ve got a few moments to post before “Santa” has to assemble all sorts of smile inducing offerings. Perhaps they’ll be life changing gifts, like the Montgomery Ward weight set I received at 4-years-old, or perhaps my spawn will play with them for a day and they’ll never be touched again. Either way, I’m honored to have the ability to bring them joy.

In this moment of silence, my thoughts have started to wander to the ladies and gentlemen who won’t have the opportunity to read instructions, lay out cookies and milk, and see the looks of elation that many of us will. From the numbers I can find, there are roughly 300,000 US Soldiers deployed worldwide (maybe someone has a more accurate number). I’ve coached, trained with, and am friends with many military personnel, and I know that many of them joined the armed forces to give their families a better life. As a parent I appreciate this desire. I, however, will never know the feeling of being a world away from your loved ones, on our most sacred and cherished holiday.

My most simple, and heartfelt desire, is to simply thank all of you. You who have given up your holiday to ensure that we may be free to enjoy ours. You who have dug 10 foot trenches, in desert sand, so you can set up pull-up bars. You who use ancient, spinless barbells, and 40-year-old Russian plates. You who will, where good Internet abides, get to experience the holiday only through Skype or photos.

You, our protecting sons and daughters, deserve our reverence and thoughts this holiday.

WOD 121225:

Either…

150 Burpees for time

-or-

Run 5k

Apparently no one took video of their “12 Days of Outlaw”, so I’ve got nothing to run today. What, your iPhones won’t record for 84 minutes? There’s nothing I’d rather watch—on Christmas Eve—than videos of people walking back and forth between a bar, some rings, and a box; for well over an hour (with countless glances to the whiteboard to figure out what comes next). Matt Hathcock did it in 32:29, he wins (I think)…now go drink some damn eggnog.

WOD 121224:

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

5 rounds for total working time of:

Row 250m
10 Burpees
30 Double-Unders

Rest 1:1

The ability of mere men to stretch the breadth and scope of our reasoning is astounding. I have always been aware that we are only what we know. If we know that someone, somewhere, has accomplished something which was previously unthinkable, then we will be more apt to think it is repeatable…even possible.

Paul Estrada – 315# Hang Snatch:

WOD 121222:

“The 12 Days of Outlaw 2012”

Compare to 111224

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

For time.

Notes: Clean & Jerk may be any style. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.

From Ron Yellin…

Rudy,

I know you get a ton of videos, all the time, but I figured I might as well add my story. I just recently attended the Outlaw Training Camp in Rhode Island. I was fortunate enough to get to snatch with Dan and John. I learned a lot of great stuff (Christ, my hamstrings were sore) and just recently was able to nail a 260# Snatch for a 5# PR. My current body weight is around 168#, so I was pretty excited. Thanks for the great time and information.

WOD 121221

Strength

1) Every 15 seconds for 5:00 (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 3X10 – heavier than last week, rest 1:30

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 3X10 – heaviest possible, rest 1:30

Notes: Pull-ups do not have to be unbroken, but sets should not take longer than 30 seconds.

Conditioning

3 rounds for time of:

30 KB Snatches (15l/15r) 24/16kg
25 Wall Balls 20/14#

Notes: Reps for KB Snatch may be apportioned in any manner as long as equal reps are performed on both arms.

Midline

1a) 3XME Strict T2B – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.