120507

I don’t have time for a long post, but I wanted to congratulate Christen Wagner, from CrossFit Asia, for taking Asia’s one and only spot in the Games. Christen is the one and only Outlaw to qualify this weekend, and brings our total up to 5 competitors heading to the HDC.

Next week I’m heading to Canada to be with Jay Rhodes, Lacey Van Der Marel, and the crew from Outlaw North (that means all the Canadian Outlaws). Also, my favorite team in the whole wide world, CrossFit Murfreesboro, will also be unleashing the “Large Gentlemen Athlete” and his normal sized teammates on the Central East Region. The fun continues to continue.

Yes, I will have a TON of updates for the strategy page this week. The Outlaw team taught me a lot.


Remember a few months ago when Talayna had the fastest female “Fran” time ever recorded at 2:26?

Well, here’s Elisabeth Akinwale’s TWO TWENTY FOUR “Fran”:

Speechless.


Speaking of the “Large Gentlemen Athlete” – here’s his PR Snatch of 250#:

Sorry to Geof Travis. Maybe you should get the camera within a mile of you next time you PR.


Last but not least, my good buddy Wlliam Walshe, from CrossFit Ireland, with a PR Jerk of 140kg (that’s 310#, Americans). When we were in the UK I apparently said that I “hated” Will’s Jerk. This, apparently, made Will angry enough to go get really good at the lift.

You see what I did there? In the immortal words of Sergio Roma, “See? That’s it. That’s the art of it. I’m mind-fucking the shit out of you.”


WOD 120507:

BB Gymnastics

1) 5X3 Snatch @ 75% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec.

Conditioning

EMOM for 5 minutes 12 (kipping) HSPU.

Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.

-Rest 10 minutes-

3 rounds for time of:

Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg

Midline (time permitting)

1a) 2X15 Strict T2B – rest 45 sec.
1b) 2X10 Reverse Hypers – heavy, rest 45 sec.

120501

Jason Hoggan on Regional WOD 4:


Jay Rhodes, 4:07 “Amanda”:


If you are really struggling with the DB Snatch, you can always do this…

(Side note: I’ve gotta give credit for this to Natalie McLain. I woulda never even tried it if I hadn’t seen her do it first. Also, yes dicks, I can do it on the left too. And yes, that’s 100#. BP – your turn.)


WOD 120501:

BB Gymnastics

1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Conditioning

4 rounds for total reps of:

2 minute AMRAP of:

40 OHS @ 65/45#
60 Double-Unders

Rest 2 minutes after each round.


TEAM Conditioning

Team Event 1.

Notes: Make sure team captains read all rules and watch corresponding video. Also, make sure to hold each other to strict standards on the HSPU.


Extra 120501:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

GROUP 4 Conditioning

15 minute AMRAP of:

Swim 75m
30 Air Squats
15 HR Pushups

GROUP 5 Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

120410

I legitimately have nothing to really say tonight.

I don’t know, how’s this…

Work out harder—run faster—win everything—eat awesome shit—fuck yeah.

Was that good? You psyched now, or what?


Since I need some content, tonight I will share three of my favorite songs/videos with you. Just so you know, I don’t care about your opinion on music because most of you are either: A) children, and you are stupid, or B) you are fucking nerds and think Disturbed or Nicki Minaj are edgy and cool. Also, it is my site, and if I want to put up nothing but videos of cats playing with yarn, I will do just that. In fact, cats playing with yarn are way cooler and edgier than Disturbed and Nicki Minaj, so maybe they belong here too.

Video #1 – Thrice “Firebreather (live)”.

Best band ON EARTH, great live show, beards and plaid—if you do not love this band you should immediately cause yourself some form of physical harm.

;

Video #2 – Meek Mill ft. Rick Ross “Work”.

How do you guys get to work in the morning? REALLY? Well, Rick Ross goes to work on a mufuckin’ YACHT. And he’s fat, and he takes his shirt off. Enuff said—quintessential awesomeness.

;

Video #3 – Hatebreed “Destroy Everything”

This is about my 35th favorite Hatebreed song, but I wanted to give you guys something a little more poppy to enjoy. Lulz. This is IMO the greatest Hard Core band ever, and they may have the most meathead inspiring lyrics in history. The chorus on this song provides a great example, “Destroy everything, obliterate what makes us weak.” There it is: print that shit on your next t-shirt. What else makes Hatebreed cool? At least 4 of the 5 members can kick the living shit out of you.


WOD 120410:

BB Gymnastics

1) Power Snatch: 5X1 @ 70% — rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
3) Clean Pull: 3X2 @ 90% — rest 60 sec.

Conditioning

For total time:

“Elizabeth”

21-15-9 of:

Squat Cleans 135/95#
Ring Dips

*Rest 2 minutes.

12 Rope Climbs 15′
50 GHD Situps
Row 1K


Extra 120410:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

GROUP 1 Conditioning

15 minute AMRAP of:

Swim 75m
30 Air Squats
15 HR Pushups

GROUP 2 Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

GROUP 3 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.


TEAM Conditioning (3 parts)

*In teams of 2 consisting of one male, and one female.

Part 1:

“Elizabeth”

21-15-9 of:

Squat Cleans 135/95#
Ring Dips

For time.

Rules: This event will be performed by taking turns to complete each portion of the WOD. The first athlete (male or female) will complete 21 Squat Cleans, then the other athlete will complete 21 Squat Cleans. The first athlete will then complete 21 Ring Dips, then the 2nd athlete will complete 21 Ring Dips, etc. Only one athlete may be working at a time, and each athlete must complete the full set before the other athlete begins.

*Rest 5 minutes.

Part 2:

5 minute AMRAP of alternating Rope Climbs 15′.

Rules: The athletes must alternate reps. Both athletes must use the same rope.

*Rest 5 minutes.

Part 3:

Row 2k.

Rules: There is no set time or distance protocol for alternating athletes. Teams may choose the fastest possible way to complete the event. This may include anything from 1 athlete completing the entire piece, or athletes changing every 200m. There is no set template—do what you think will be fastest.

120403

Tonight I realized there may be some question about whether team members should be doing the extra work that corresponds to their group. The short answer is, yes. Although I do not think it is as important for team members to load with anywhere near the volume of individuals, we are in a loading cycle that will be beneficial for anyone competing on the weekends that we are loading for. So yes, team members, you should be doing the extra work that correlates to your group, along with either the team WOD (depending on if you are chosen for that event), or the individual conditioning WOD for the day.


Tonight I’d like to introduce you to a young man named Ryan Sunshine. No, you’ve never heard of him, and yes, I think his name really is “Sunshine”. He’s 18 years old, weighs 160#, and today he snatched 200#. That 200# was a 10# PR for Ryan, and I can’t tell if he says “fuck yeah” or “fuck yes” as he’s spiking the barbell, but it was certainly something with an F-bomb. Either way he should have his mouth washed out with soap, and then get a good swift kick in the arse. Not because of the cursing of course, but because if he pushed those knees out, and had a little more tempo control off the floor, he’d probably snatch 100kg. These kids nowadays, I swear… *shakes head*

Oh, btw, in case you didn’t think Ryan’s 200# snatch was a big deal: I did a little research tonight, and guess what I found… Ryan finished the Open in SIXTY FIRST PLACE in the Southeast region—by THREE points. Poor little guy, he’s gonna be mad next year, and probably pretty fucking good. You think BP could be scared of a dude with peach fuzz?


I don’t know why this video is so cool to me, but Alicia makes these look so smooth and easy I really wanted to post it. This is great proof that women are capable of doing these proficiently, and there is nothing to be afraid of.

Well… At least if you’re Alicia there isn’t anything to be afraid of.


WOD 120403:

BB Gymnastics

*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

Conditioning

For time:

30 Box Jumps 30/26″
20 Deadlifts 315/205#
30 T2B
20 DB Push Press 50/35#
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25/15# (DB)
20 Burpee Box Jumps 30/26″


Extra 120403:

GROUP 1 Conditioning

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

GROUP 2 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

TEAM Conditioning

For time:

30 Box Jumps 30/26″
20 Deadlifts 275/185#
30 T2B
20 DB Push Press 45/30#
30 GHD Situps
20 Row for Calories
30 Alternating Pistols
20 Burpee Box Jumps 30/26″

Rules: All 6 team members will perform this WOD. This is a relay style event. The order of the team will be decided before beginning. The first member will perform the first movement, when they are finished they will transition to the next movement. The next member may then begin working on the vacated movement. Athletes may not move forward until the teammate in front of them has begun working on the next movement. The event is finished when the final teammate finishes the final movement. Coaches, this is an opportunity to make sure that there is not a wide speed/strength discrepancy between the members of your team.

120327

Last night I alluded to what we would be doing throughout the Regional season. I will try to explain briefly:

-The basic template, which everyone has followed on a daily basis, will remain exactly as it has been. Everyone, from those who have zero competitive aspirations to those who I coach personally (and everyone in between), will follow this basic template. It is the foundation of the program and always will be. I will add a few higher-degree-of-difficulty aspects to it and will play with both volume and intensity throughout the Regional and Games seasons, but it will continue to include the same basic principles of the Outlaw Doctrine that it always has.

-I will be adding extra work periodically over the next 4 weeks, then will be continuing that wave throughout the Regional season.

Here are the basics of how it will work…

We will add approximately 5-10% volume per week (basically 1 or 2 WODs), plus extra skill and endurance work, all the way up to and tapering for each week’s Regionals. How will you know which extra work is for you? I’ll use a complicated system known as “numbers” to distinguish the groups according to which week you will be competing. For instance, if you’re part of the Southeast Region you will do the extra work for Group 1, if you are in the Northwest Region you will do the work for Group 5.

If you are a part of that 5th group, or really any of the 2nd-5th groups for that matter, it is important that you DO NOT start loading early. Trust the program, and trust the structure. If you would like to do some of the skill work from the other groups before your specific wave starts, it should not be an issue.

Also, I will be adding a team WOD at least twice a week. I hope this will help with logistics for the many teams we know are now following as a unit. I will announce the specific schedule for the team WODs when I post the first one.

-If you are a non-Regional individual or team competitor you can disregard everything I just said. You should, however, stick to the main template religiously. Do not think its time to pick and choose between whichever group’s WOD looks the coolest. If we’ve proven anything at this point, we’ve proven that if you stick to the structure of the template, you will continue to get better no matter where you start from.

That is not to say that everyone will not participate in some aspect of the loading that those who are going to Regionals will experience. We believe strongly in a season, and the template will reflect that we are in season. The volume of the lower-skill, lighter-weight movements will slightly increase, as the heavier skeletal loading elements will slightly decrease (that’s a very slight slightly). If you would like to pick and choose skill work from the Regional groups, again, it should not be an issue. Just make sure you ONLY do extra skill work and nothing else.

-Finally: yes, I am coaching some specific athletes currently and, yes, I will be programming for their specific development. I am willing to take on a more individuals who have qualified for Regionals, but as I’m sure you can understand, it will be on a case by case basis. We will have other options for remote coaching on the site soon, but for the sake of preparation for Regionals and the Games, the clock is clearly ticking. If you are interested email me at Rudy@OutlawCrossFit.com.


Here it is, as promised. Video of the 3 Outlaw region champions, Brandon Phillips, Kevin Simons, and Jason Hoggan, going head to head on 12.5.


WOD 120327:

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU
Row 500m

Rest 1:1

Notes: HSPU standard is hands on 45# plates with an Ab-Mat in the middle, kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24/16kg

2) ME UB Thrusters 115/75#

3) ME HS Walk for distance (3 attempts)

*Rest as needed between efforts.

120324

You want to know why you suck at Weightlifting? Because you’re not this guy:


I will be posting video of the “heat of the titans” as soon as I can get it uploaded. Also, I’ll put results on The Outlaw Way Facebook page as soon as the WOD is over.

Who do you guys think is gonna come out on top?


WOD 120324:

BB Gymnastics

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.
2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. If there is only 1 number following the listed percentage, then it notes reps. If there are 2 numbers they note reps first, then sets.

3) Front squat: 90% x 1 x 4 – rest as needed.

Conditioning

1) For time:

5 Rope Climbs 15′
15 Ring Dips
30 KB Snatch 24/16kg (15l/15r)
3 Rope Climbs 15′
15 Ring Dips
20 KB Snatch 24/16kg
1 Rope Climb
15 Ring Dips
10 KB Snatch 24/16kg

*Rest 10 minutes.

5 rounds for total calories:

40 sec. ME Row – 20 sec. Rest

Notes: You may keep the flywheel spinning while resting, but this should just be active rest. Go ALL OUT as long as possible.

120323

When 12.5 was announced I was at a truck stop somewhere in Mississipi. I looked down at my phone, read it, bought a bag of sunflower seeds, and went on about my business. It’s not that I was bored by the choice of a repeat WOD, or that I didn’t like it, it’s just that I’m not really much help on this one.

The good news is that I am in Louisiana and couldn’t have done an appropriate “ExerciseCenter” anyway. I could have self-filmed 5 minutes worth of pacing tips and subliminal penises, but it really wouldn’t have been worth the effort. There’s not much to this one, kids. It’s Fran-ish, but allows for far more muscle fatigue and far less fear of death. If Pullups are a strength, you’re probably pretty psyched right now. If Thrusters are a strength, your penalty for putting the bar down is 50 UB Cockpunches for time. Here are a few thoughts:

Don’t even think about going to failure on the C2B. This should be a no-brainier, but if you redline and begin to miss reps you’ll be another one of those people who complains about “hitting a wall” way too early. DO NOT miss reps, no matter how long you have to wait to get back on the bar. We have found a ton of success with singles, much like on the muscle-ups last week, on high rep C2B. Drop down, regrip, and go right back up.

Make your money on the Thrusters. This should go without saying, but the Thruster is probably not going to be the win or lose portion of this WOD. Do them fast early, don’t break until you get well into the double digits, and if you’ve gotta rest, rest in the rack. As some of you may have seen, we’ve done test on the difference between resting in the rack or putting the bar down. Needless to say, put that mother effer down as little as possible–you’re gonna lose 6+ seconds every time it hits the floor.

Pay attention to the details. The details on this one are things like transition setup, shoe choice, chalk access, and hand protection. Bar and bar should be close. If you’ve got a high Pullup station, make sure you find a box to step off of–jumping to a bar is wasted energy. I would recommend WL shoes 100% of the time on this one, no doubt. Keep the chalk close and make sure it’s not an opportunity for an unnecessary rest. Finally, if you plan on repeating this or if you’re an easy ripper, protect your hands. C2B is a severe hand torque movement, and if you lose skin half way through, you’re going to end up fighting to survive. Tape preemptively, not after you’re oozing all over the Pullup bar.


Alicia Gomes squatted 305#. At 130# this is 2.34 times BW. Remember when it was a big deal for a woman to Deadlift 300+? Cute.


WOD 120323:

BB Gymnastics

1) 5X2 Snatch From Blocks (just below knee) @ 75% – rest 75 sec.
2) 5X2 Clean From Blocks (just below knee) @ 75% – rest 75 sec.
3) 4X3 Heaving Snatch Balance – heavy but not max, rest 75 sec.

Conditioning

Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

120322

WOD 120322:


Rest day.


12.5 isn’t new, surprised? You shouldn’t be, dummies-it’s simply a data point. Compare this year to last year and see if you’re better. Is it sexy? Not particularly, but at least we don’t have to test Fran next week.


Just finished 19 hours on the road, so you’re not getting any excessive words, just squats.

This is officially the biggest squat I’ve ever seen a non-specialist woman get. It’s Lauren Brooks and it’s THREE HUNDRED AND FIFTEEN POUNDS. When I say “non-specialist” I mean she’s not a competitive powerlifter or weightlifter, as a matter of fact, she’s top 50 in the world in the Open. Side note: She’s probably gonna be pissed at me because she hit 320# but I felt it was a little short.

Jay Rhodes @ 440#. This is a 15# PR @ a body weight of 171#.

BP @ 455#

120313

I sat on the back porch for a while tonight. Today was beautiful and tonight was even more perfect. I left the gym early and had an opportunity that I rarely get. My son was still awake when I got home, and I got to hold him until he fell asleep. While he was laying on me—snoring in my ear—I got the chance to reflect a little on the past few months and how far this whole thing has come. Today Dusty posted this to comments:

This place reminds me of the Skate shop I used to work for, except with exercisers and barbells instead of shit-head teenagers and wheels/decks. It was a legit shop, not some mall-store staffed by fucksticks. A no bullshit kinda place with a mini-ramp in the back and no tolerance for whining or bitching. Outlaw is like the Skatopia of exercising, with more teeth and less Anarchy. In other words I hope you keep this up, thanks Rudy!

We like to talk a lot of shit and have a lot of fun here, but when it really comes down to it, we take the sport of human performance very seriously. Dusty’s comment got me thinking, I know it’s hard to believe, about the sport and why our little project has grown the way it has.

I have the same “first WOD” story that everyone else does. I did Fran and it fucked me up. Like beyond the normal “Ouch, that really hurt” level fucking up, all the way to “Hey, why am I still shaking, that was 4 days ago” level fucking up. We all had the moment: bloody hands, spinning room, hold your head over the trash can and wait for whatever gluten-laden food you had a few hours before to make a return appearance. Then, a day or two later, you turn into a ripped-hand televangelist trying to convert everyone you know into an exercise sadist so you’ll have someone around just in case a 911 call needs to be made. These are the inherent actions of a lunatic, and this is the reason we are all here.

The weird thing is, a whole bunch of people decided they were just as crazy as us. For me, as an affiliate owner, this is a good thing. I like money. I like comfort. Fuck, I’d like to get a gold medallion of my own face, just like Rick Ross, and wear it to Training Camps just to freak people out. I’m new money.


The problem is, I’m also an underground hip-hop, indie rock, Hard XXX Core snob who only wants those who think just like me to like the things I like, so I sorta hate worldwide success.

I poo-poo Reebok and the partnership with them, even though it’s pumping a metric shit-ton of money into the sport and they do make pretty good shoes. I don’t want every resolutionary who sees the Games on ESPN to walk into my gym thinking they will look like Rich Froning, despite the fact that they’ve never lifted more than a sweater vest overhead and they eat fucking pasta every night of their lives (I HATE PASTA). However, the more people who actually walk in the door and are committed, the more freedom we have to actually run a successful business. Simply put, it’s like the first time you heard your favorite band on the radio—it sucks for you because they’re no longer your little secret, but at least you know the world gets to find out about something that is truly amazing.

I guess that’s where The Outlaw Way comes in…

This is the place where douche-baggery is officially not allowed. We don’t answer to any corporate sponsors and never will (except Nike, if they call I am absolutely selling out—I want that fucking medallion). We call a gym a gym, won’t look down on you if you’d like to have a slice of “God’s Fuel,” aka Pizza, and will always agree with this amazing statement by Adrian Bozeman, “It’s not religion, it’s just a workout.” That doesn’t mean that we, in any way, don’t take the sport seriously. Our worldwide assault on the leaderboard is mind-boggling, and I am frankly shocked by all of the Outlaws who are coming out of the woodwork. But no matter how successful we are, we will always make fun of the “fucksticks” who sell skateboards at the mall.

I am so proud of our cabal and I hope you’re all having as much fun as I am right now. Many of you haven’t had a season for many years, and some never have. This is the single greatest motivation to exercise in the history of exercise. There is no amount of fucking “beach abs” that will make you bleed, try to make yourself pass out, or repeat a 7-minute AMRAP of Burpees four-fucking-times. Coach summed it up pretty well when he said, “Men will die for points.” Besides, you could always be on a treadmill, eating Slim Fast Bars and trying to lose those 40 pounds you gained after college. You know, like all those people who’ll be competing in the Open next year.


WOD 120313:

BB Gymnastics

1a) 7X2 Hang Snatch High-Pulls + 1 Hang Snatch (full squat) – heaviest possible, rest 60 sec.

Notes: The video shows the movement performed twice. All 7 sets should be performed as singles, not doubles. One set is 2 Hang Snatch High-Pulls followed by 1 Hang Snatch.

1b) 7X3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.

Conditioning (pain threshold training)

5 rounds for total time of:

Row 250m
25 Perfectly Vertical KBS 32/24kg

*Rest 2 minutes between rounds.

Rest 10 total minutes, then:

4X200m Sled Drags – heaviest possible, rest 1:1

Notes: Drags should be performed Westside style. Heels down and pulling with the hamstrings. Do not run with the sled. Simply power walk heel to toe every step. Do not use so much weight that you must push off of the balls of your feet. HEEL TO TOE.

120310

BP is making me dinner, you jealous?


You should read this: I’m the Producer of the CrossFit Games Update Show.


WOD 120310:

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch – rest as needed.
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning

40 Wall Balls 20/14#
30 Pullups
20 HSPU
30 Wall Balls 20/14#
20 Pullups
10 HSPU
20 Wall Balls 20/14#
10 Pullups
5 HSPU

Notes: HSPU are Regionals standard, kipping is allowed.

For time.