This was a quiet but big weekend for the Outlaws. At camp we had multiple PRs, including a massive amount on the Deadlift in the middle of a 15-round “Cindy.” Tony Mayo actually pulled 475#—at a bodyweight around 165#—while doing 15 rounds of “Cindy” in 9:15. Can I get a Fuck Yeah?
There were also shit-tons of 240+ Snatches and 300+ Clean and Jerks from Outlaws around the world over the weekend.
A certain Spider Monkey put up 17 rounds of “Mary” on Saturday. I didn’t know that was possible—that’s 255 Pullups.
Last but not least, our favorite Canadian son—Jay Rhodes—took second overall at the Element CrossFit “Overdose 2012” Competition. Jay has been injured for a good part of the last year, and this is a great return to competition for him. Congrats, buddy.
Here’s a little video I shot this weekend. There will be more to come, but this one is pretty fun. Make sure you watch until the end 😉
1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO
Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.
1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO
Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position
“Training Camp 12.2 – WOD 1”
Part 1) 8 minute AMRAP of:
8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.
For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).
Score to beat:
Josh Courage 144 (4 rounds + 16 reps of Part 1) + 28 (140 Double-Unders) = 172 total score
Elisabeth Akinwale 127 (3 rounds + 31 reps of Part 1) + 19 (98 Double-Unders) = 146 total score
1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round)
1b) 3X10 GH Raise – rest 60 sec. VIDEO DEMO