Cool shit night…
CFFB Love. John Welbourn is large, and rich. John, can I have one of your cars? Please…
Tennessee Love. BTW, I fucking love this gym and everyone from there. Evan has done a great job crafting a great team of athletes. I’d love them more if LGA would stop beating my coaches.
T’s WODapalooza recap. In case it seemed like I was implying anything with my comment about local competitions having idiotic programming, I WAS NOT referring to WODapalooza. I was actually angry about Jay Rhodes having to do ridiculous WODs two weeks in a row. Guido, I loved your WODs. Obviously; my girl almost won. Well… Except that Prowler 😉
The “boys” said I should post our email string from Friday night. It began when Josh Courage sent us the picture of the rhino he had “punched” to death. It’s backwards chronologically, so you you should do a handstand before you read it. I apologize in advance…
On Feb 3, 2012, at 9:47 PM, Epic Beastmode wrote:
I’m at the Tool concert right now. There are no black people. Really fucking surprised.
On Feb 3, 2012 9:32 PM, “Josh Courage” wrote:
Fine. Fuck you. I was going to give you a rhino, but you can pretty much assume that’s not happening any time soon.
On Feb 3, 2012, at 9:23 PM, drywallcrossfit wrote:
That was a “Corey” level comeback. Not worthy of a response.
On Feb 3, 2012 8:07 PM, “Josh Courage” wrote:
Fuck, and he’s named after, shit, a unsupported cheap wall material. Drywall bro, you need some Courage bars in you on the reg.
On Feb 3, 2012, at 9:03 PM, Rudy Nielsen wrote:
And I love Courage bars. Fuck Drywall. He eats beans.
On Feb 3, 2012, at 9:02 PM, Josh Courage wrote:
That’s the first sign of addiction to them man. The desperate effort to try to convince yourself they sucked.
You can’t hide it. Science has already backed up my shit.
I may have to pay royalties and market Courage Bars as the key to destromination!
On Feb 3, 2012, at 8:58 PM, drywallcrossfit wrote:
Now that I’m hammered and a thousand miles away, I’d just like to say: those Courage bars taste like dog shit.
What.
On Feb 3, 2012 7:50 PM, “Josh Courage” wrote:
Is it weird that I feel like I’m part of some holy trinity conversation right now? I have to get on the fucking heavy sarcasm training program with some dickhead accessory work.
On Feb 3, 2012, at 8:48 PM, Epic Beastmode wrote:
Prove it, mufucka.
On Feb 3, 2012 8:45 PM, “Rudy Nielsen” wrote:
I really really mean it this time.
On Feb 3, 2012, at 8:43 PM, drywallcrossfit wrote:
You say that every week.
On Feb 3, 2012 7:42 PM, “Rudy Nielsen” wrote:
Prepare yourselves for the greatest Outlaw post ever.
On Feb 3, 2012, at 8:40 PM, Epic Beastmode wrote:
And he gave back. Full circle.
On Feb 3, 2012 8:38 PM, “drywallcrossfit” wrote:
You gave the attention whore the attention he wanted.
On Feb 3, 2012 7:31 PM, “Epic Beastmode” wrote:
I’d pay to see courage fuck a rhino to death (in the least gay way).
Teasdale just changed his Facebook profile pic to the double swords from Beastmodal. Fuck yeah.
On Feb 3, 2012 8:27 PM, “drywallcrossfit” wrote:
So wait. Were you back squatting the rhino or did you fuck it to death?
On Fri, Feb 3, 2012 at 6:29 PM, Josh Courage wrote:
It helps I have an overpopulation of rhinos in my gym…
This is the most boring video ever, unless you didn’t believe that Irving Hernandez did 100 Burpees in 3:48. I watched it—sorta—he did:
WOD 120207:
Strength
1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.
2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec.
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.
Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/150#
HSPU
Notes: Regionals standards. Kipping is allowed.
*Rest 5 minutes.
3 minute AMRAP of Double-Unders.
2 minute AMRAP of T2B.
1 minute AMRAP Row for Calories.
Notes: Each AMRAP should be completed with no rest between.
The Outlaw Way 
OH BABY!!!
This looks awesome
LMAO @ most boring video ever comment …. Watching it at 300% speed is much better.
My highlight of the day …. I FINALLY was able to pick up a freakin’ barbell tonight! It’s been 26 days! Still can’t squat or deadlift yet *sigh*
You guys are making this an art-forum (supposed to be funny cuz it’s a play on words…).
This site is infectious, insidious and dangerous (I have to be careful not to read it before I teach my high school class,\
so that I don’t end up talkin’ ’bout sex with rhinos!
Wow! Glissel, thank you for sending the burpee video in and thanks for posting it coach! It may be completely (zzzzzzz) but I’m on faaareakin outlaw site! Woooooooooohoooooo!!!
LMAO! Luv!
I tried to be first so bad, but was hunting bears (pic to come…)
John, I hate you because you’re cooler than me.
TN, man I wish I went to training camp with all you beasts!
T. Jesus Christ, you are NOT human. And you could grate cheese on your abs for gods sake! Not fair!
Those are fast burpees. Like, really effing fast.
Posting email conversations between retarded people should be against the rules on this site…
Late last night a heard a chopper fly over my house. I could have sworn there was a huge red box hanging from the bottom of it and I felt like I saw Santa clause. What f the Sport Of Fitness shows up in our Nations Capitol next? What if Berblack Obama is seen doing burpees on the white house lawn? Imagine the awesome things Froning could say about that?!!
Ok, im done. off to run for “yesterday’s” workout…
If you don’t want me to beat your coaches just keep posting shit with HSPUs, bc I fucking suck at them, but not as much as I did at regionals 2 years ago… 8 min to do 20 fucking reps
Courage Bars are a real thing. They taste about as good as everything else that is paleo.
https://www.facebook.com/pages/Courage-Bars/163218273787813
Holy shit! I should be sponsored by them or something!!
I was so proud of a lift by one of our young athletes today I had to post it where I knew it would be appreciated! Maya is 14 Years Old. This Squat was 195#!
Freakin’ amazing!
awesome stuff. and i love how she appeared to be so “meh” about it.
Wow! I’m showing my CrossFit kids class this video. Thanks for sharing.
Awesome!!
Hey, I am a current Crossfit athlete and I just recently got interested in the outlaw way and program. I was wondering what day the squad cycle started.
Our current Hatch squat cycle started on 12/27; we’re now in week 7.
We do it Tuesdays (low bar) and Fridays (high bar).
A full template of the Hatch squat cycle can be found here:
http://www.mikesgym.org/programs/uploads/hatchsqt.xls
Ok I gotta be that guy, I know Irving is an amazing athlete and yes I am jealous that I will never be able to do Burpees as fast as he can. BUT… all 100 Burpees were no reps, and I know you all will probably give me shit for not giving him his props, but oh well,
I’m saying something cuz that shit ain’t legit.
someone’s gotta hate.
those were marginal…..at best. Indisputable motor though….
How so?
Ahhhh yes …. this is what fuels him & gets him better …. please do share what went wrong. Camera angle sucked.
This is same way he did them http://www.youtube.com/watch?v=hvG8PN4eXo0
Not once was his body completely vertical at the top of the jump. Too much forward lean.
In almost every competition I have been to with Burpees in it, the standard has been that your body has to be vertical and arms have to be behind your ears on the clap. In the first video, the first 30 or so reps aren’t even close, he’s definitely not vertical, and his arms are no where near behind his ears. They get a little better when he starts to slow down, he gets vertical( for the most part) but his arms are still in front. As for the second video, they definitely aren’t the same as the first video, and I would give him the majority of those reps, but some still wouldn’t count in my book.
The main reason I said something has a lot to do with Rudy’s post the other day about perfect reps. If you are training to compete in legit crossfit competitions then perform your reps as if you were being judged or get someone to actually judge you. If you really think those Burpees would count in competition, then you will be doing Burpees for a while. And again I am not trying to take away from Irving’s elite exerciserness, he’s an awesome exerciser.
that whole conversation up there and not one of you used the word “literally”…improperly or sarcastically. Im quite suprised
This may be a retarded question so take it easy, eh!
Should the girls train with girl bars or guys? Krissi & I had this convo about the bars used in competitions. I hate the girl bar, always have stuck to the guys & could’ve sworn bars used in competition were 45lb.
I hate the 45# bar too b/c I have freakishly small carnie hands, but I’ve been using it the past few weeks since that’s all that’s ever used in competitions.
The 45# bar is not “all that’s ever used in competitions”. You probably have more competition experience than I do, but speaking from last year’s Regionals and Games, women’s bars were used.
I have only come across women’s bars in competition.
That’s really good to know. I’ve only been in competitions where the 45# bar has been used.
Thanks for the insight … Looks like I need to work with the girls bars more often. I never realized what bar I was lifting in competition. Tell me to lift and I lift. lol
Maybe that’s the same with me. I didn’t compete last year, but I thought the year before at the Dirty South they only used the 45#. There is a really good chance I was just too nervous and hyped to notice.
I mix it up, I don’t think there’s any harm in being comfortable with both.
I prefer cleaning men’s bars.
Not sure if EA is serious…
…or if she just posted the best innuendo this site has ever seen.
All these CF Football followers are going to check this place out for the first time only to see us arguing about burpees.
Just another day on the Outlaw blog.
Too be fair, the argument is about some of the fastest burpees I’ve ever seen, done by a guy that has sub 2min Fran, http://goo.gl/haktW (also debatable, but awesome none-the-less). Has to count for something.
Nooooo… don’t bring this video up! Ugh! Just for the record … His Fran is much better now. His most recent 100% legit Fran is now a 1:59. Enough about hermanito! Next subject …
I wasn’t knocking it Glissel! If someone shows me a 2 min Fran I’ll show you no-reps. That’s just the way it is. Regardless, anyone that can move that fast is a BEAST, and that was my point.
Haha … I was feelin’ ya! 🙂 No worries.
A: 195#, 220#, 235#, 250#, 275#
B1: 12,10,10,10 (supinated grip)
B2: 145#, 165#, 175#, 190#
+
“Diane” – 12:41
+
DU: 128
T2B: 30
Tredsled Sprint: 185m @ 50#
M/F/S: 4/5/5
You people are arguing burpees?!
1. LB Back squat 170, 195, 205, 220, 245 (245 was previous PR. I’m not going to say this rep was easy, but I definitely have more in the tank)
2a. 4 x ME strict c2b pull-ups – 6, 6, 6, 5
2b. front squats – 135, 155, 170, 185
Conditioning – “Diane” – 6:34
(I believe my previous time was around 10 minutes because HSPU have always sucked)
AMRAPs –
3 min of dubs – 148
2 min TTB – 29
1 min calorie row – 19
M/F/S – 3/4/4
What do you mean “you people?”
All of yous.
Strength
1) 125, 145, 155, 165, 180 (easy!!)
2a) 6, 6, 5, 5
2b) 100, 115, 120, 130 (felt heavy)
Conditioning later
MFS: 126
Conditioning: Diane: 8:23.
I scaled the DLs to 12-9-6, my back has been feeling a lot better but when I do lots of DLs in a WOD the next day my back is usually wrecked. I’ve been getting on the reverse hyper machine and doing extra core work to improve my midline. Is it better in this case to scale weight or reps??
AMRAP 2x unders: 151
AMRAP t2b: 31
AMRAP row: 15 calories
Hi Bar or Low Bar BS?
Low bar. Always assume low bar unless specifically marked high bar.
Our current cycle is low bar on Tuesdays, high bar on Fridays.
Look at dis mufucka feigning patience.
For reals. Next question gets a scrotum punt.
Hopefully a better punt than at the football field.
DW – what were you saying about Corey’s comebacks? The punt zing was A-game.
Recap from my competition on Sunday.
Reebok Crossfit FireBreather Trail – Montreal, QC
Event 1 – 10 min time cap
15-12-9
Turkish get ups, 32kg (any arm)
Box jumps 36 inch
+ 3-2-1 40m shuttle runs in between each round
Round of 15 completed + 11 TGU – 7th
Seriously heavy weight on a TGU for that amount of reps. Not a super strong point for me, usually a heavier person will offset the weight a little better. Big guys seemed to do very well on this one. No one came close to finishing. I got 11 turkish get ups in the round of 12 – good for 7th place. Not a great start!
Event 2 – 10 min time cap
Establish a max snatch.
235 lbs – 1st
Now we’re talkin! I knew if I could come close to my PR this one would go well. Going into the last section one guy had hit 225. I went 185,205,225 fairly quickly. Missed 235 just barely, then hit 235 on the next attempt. 4 misses at 245, one of which was VERY close. 235 was good enough for 1st on this one.
Event 3 – 10 min time cap
25-20-15 KB swings, 24kg
25-20-15 Box Jumps, 30 inch
5-4-3 Muscle Ups
+ 45-50 ft handstand walk at the end of each round.
8:56 – 5th (?)
Thought this one could go okay….I’d make up some time on muscle ups, and try to stay in control enough to keep the ability to walk on my hands. First round got the whole handstand walk without breaking….round 2 and 3 got progressively uglier, but I finished in 8:56. Not too many under the time cap on this one. A couple guys smoked it. I think I was 5th on this.
**First Cut ** Down to 16 men
Event 4 – 10 min time cap
3 Rounds
185lb squat clean thruster, 5 reps
Row 250m
25 Double Unders
5:40ish – 2nd
I like these ones. Was rep for rep the whole way through with Albert (overall winner) and he edged me out by 2-3 seconds. I think the times were 5:30-5:45ish?? It was a quick one. Took 2nd on this.
**Second Cut ** Down to 8 men
Event 5
4 x 4 min AMRAP, 60 second rest
Start with a heavy prowler pull 25m
In the remaining time AMRAP
10 KB snatches, 24kg (any arm)
10 KB Overhead lunges (any arm)
10 Burpee Pullups
Rest 60 seconds…..repeat until the 4 sets are completed.
Scored on total # of reps.
No idea on # of reps – 6th (?)
I gave it everything I had here but was completely gassed. Not sure which position I finished in but I’m guessing 6th on this one. I was absolutely out of it for a couple minutes afterward….lol and during. Not nearly as conditioned as I need to be to win this type of WOD right now….but it’s all in the plan.
Traded back and forth with Matt Lefave for second and third all day, was second going into the last WOD and slipped down to third overall.
Very happy to take the podium again with a great group of quality competitors, a few of which I hadn’t seen yet, so it was a good test.
Lots of good things to take from this, a couple things to work on, and a couple WOD’s that will go much better with a shift in training gearing toward Regionals.
The winner of the event, Albert Dominic Larouche, was 33rd at the Games last year and has improved significantly. He was best today!
Max Snatch Event
Great job, Jay! Looks like a total beatdown of a competition though. Jeez. TGUs for time? Get out of here.
Low Bar Back Squat – 225, 250, 265, 280, 315
Chest to Bar Pullups (overhand grip), 9, 10, 9, 8
Front Squat – 185, 210, 225, 245
Diane – 9:59 glad we keep doing HSPU because I need the work
Double-Unders – 117
Toes To Bar – 37
Calorie Row – 21
Rudy,
What kind of car are you looking for?
I am digging beat the coach 1.2 and am wondering how it does today on CF Football.
Be well.
John
Welbourne just posted on our blog…
Screw the Irongarm foos; NOW we’re legit.
’03-’06 E55 AMG Saloon, ’65 El Camimo SS, any Aston ever made. You know, pretty much anything Jeremy Clarkson or Joe Dirt would drive.
Welbourne should go on Top Gear.
Actual athletes are posting here now? WTF?
I am so happy right now…
Whaaaaaaat! Welbourn posted! Freakin’ awesome!
1. 280/5, 300/5, 320/2, 337.5/3, 375/1 PB! (+20lbs but have done 3 at those 355 before the crash).
2a) 15 (sup), 6, 6, 5 (all pronated)
2b) 205/5, 235/4, 250/4, 265/4
2h later, Conditioning
Diane: 6’14min, (over a min slower than PB).
DU: 233
TTB: 33
Row: 24
Set the numbers after a 170kg max, which I was expecting to get, and did. Done HBBS all the way.
Also went a little higher in the FS, still felt light and fast in those.
Not surprised to be slow in Diane, shoulders still f#cked since Saturday, good thing that the DLs felt like lifting cotton though.
Finish was hard, pumped forearms and calves.
Tapering down with lower loads tomorrow for the competition, I feel as ready as I could hope for at this point!
1. 215,245,275,305
2.8,7,5,8 wide grip
3.190,220,235,255
Diane-timer died I’m guessing sub 10 did all dl ub and hit 1st15 hspu ub.
100 du, 34 t2b, 22 calories
1) 170, 195, 205, 220, 240
2a) 4,4,3,3
2b) 135, 155, 165, 175
“Diane” – 5:17
3 min DUs – 252
2 min T2B – 20 (shoulders were so smoked)
1 min row – 14 calories
Reading all the posts about needing a new back squat 1RM – I fall into that category as well.
Long time lurker, 1st time going at it for the full day.
Been doing the squat cycle as my legs are that of a 13 year old cross country runner.
A. 190/205/235/255/285
B1. Supinated 11/10/10/9
B2. 135/165/185/185
Diane 10:55 all strict hspu, wanted to see if they could be done without failure. They were. hspu is another glaring weakness. Been getting better. Still hate.
Dubs 289
Toes 31
Row 20
Good day, thanks!
Back Squat:
1X5 @ 180
1X5 @ 210
1X2 @ 220
1X3 @ 235
1X1 @ 260
Strict C2B Pullups
7
6
5
4
Front Squats:
1X5 @ 145
1X4 @ 170
1X4 @ 180
1X4 @ 190
“Diane” – Quit halfway thru the 15 HSPU when I saw I was going to un-PR on this workout for the millionth time. Complete pussy move, but I don’t care.
Bad mood gave me an excuse to dick around on the AMRAPs instead of busting my ass like a good elite exerciser would. Left my equipment all over the gym instead of bringing it close to save on transition time. Wah wah wah.
Double-Unders – 120
T2B – 20
Row for Calories – 17
O rly?
Really.
Back Squat= 135/155/175/190/200….. 40# off PR core and back feeling weak.
strict CTB= 4,3,4,4 first time doing these.
front squats= 115/120/130/135
FIRST TIME DOING RX’D. shoulder felt good from injection. 11:11 I haven’t been
able to do hspu in over a month.
du’s 100
t2b 21 (fell apart)
row cal. 21
2/3/2
Rudy, I recorded Joe Dirt ,one of my all time favorites, this past weekend. Chris, I’m glad to hear that your shoulders have been wasted since last Saturday because:::::
I was (2 mins) off my “Diane” PR(2:18) hitting a 4:11 today. HSPUs are my #1 best thing and they sucked Saturday and today. The bar felt super lite though. I know, I know, ALL part of the master plan. I must say I’m a little skeerd knowing that the open is in 2 weeks and I’m that far off a PR.
Squat: 225-255-275-290-325
CTB: 7-7-7-7 FSquat: 160-185-200-210
“Diane” = 4:11
Dubs: 190
TTB: 36
Row: 21
Lets really hope that master plan works as well as it has so far.. 😉
Right on Chris! I’m spazing out, thnx for settling me down.
1) 315, 360, 380, 405 (depth on 3rd rep was apparently at parallel, eff), 445 (f), 435 (f… shoulda had this…)
2a) 11, 10, 7, 7
2b) 245, 285, 305, 325
Conditioning:
Diane – 8:10 (on fists… shouldn’t have done the extra-heavy dead/clean-pulls yesterday, along with extra HSPU deficit work. Pretty sure this is the slowest I’ve ever done this.)
DUs – 302
T2B – 41
Calories – 32
M/F/S – 3/5/6
Shoulders and lower back are wrecked… but wrist feels better! Should be good for the Open (well, injury-free, anyway)
Strength
1) 215,245,260,275,305
2a) 7,5,5,5
2b) 170,195,210,220
Conditioning
Diane= 12:28( deads were light and UB, fucking HSPU’s.)
DU= 205
T2B= 33
Row= 28 cals.
2/3/3( mood was good until HSPU’s)
1) 275, 305, 330, 345, 375
375 was too light, will go heavier next time
2a) 10, 9, 8, 7- under, over R, over L, over
2b) 205, 235, 250, 270
Diane- 6:49
DU- 196
T2B- 36
Row- 28 cals
Tough Day- reminds me of how I felt Saturday after all those workouts.
1. Back squat: 210, 240, 255, 270, 300 (Had more on the last rep so I did it x2)
2a. 4 x ME strict c2b pull-ups – I am a pussy and didn’t want to do these today
2b. front squats – see 2a
Conditioning – “Diane” – 6:12. Gassed on this, previous time (Oct. ’11) was around 4:30
AMRAPs –
3 min of dubs – 170
2 min TTB – 37
1 min calorie row – 17
squat: 285,325,345,365,405(f)
pull ups skipped bicep feels strained
f squat: 210, 245, 260 ,275
Diane: 5:12
DU: 216
T2B: 40
Row: 22
Back Squats 185,195,215,225,245 (new PR by 10#)
CTB strict Pull ups: 9,8,6,6
Front Squats 135, 135, 155, 155-back squats took it out of me apparently
Diane later
Strength
1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.
87, 100, 105, 110, 125
2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec.
8, 7, 5, 5 (mixed grip)
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.
68, 78, 83, 88
Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/150#
HSPU
Notes: Regionals standards. Kipping is allowed.
8.34 Rxd
First round of deadlifts broke 15-6, second round 10-5, last round unbroken. First round of HSPU’s 16-5, the second and third round broken up here there and everywhere.
*Rest 5 minutes.
3 minute AMRAP of Double-Unders. – 160
2 minute AMRAP of T2B. – 27
1 minute AMRAP Row for Calories. – 14
Back Squat 175 / 205 / 215 / 230 / 255
CTB Pullup 6 / 5 / 4 / 3
Front Squat 145 / 165 / 180 / 191.25
3 min. double under – embarrassing 50…..real hard time getting started
2 min. toe to bar – 25
1 min. cal. row – 20
Only got through back squats and Diane.
Diane: 2:09 rxd
Will be hitting FS and amrap later.
2:09?
Knee is starting to feel better and be more cooperative. Still didn’t push it on my squats….far from 100% of my previous 1RM
ended at 255
CTB (mixed grip, chinup grip, pullup grip) 12/9/11/8
FSQ 140/150/160/170
Diane…regional standards + 1 abmat 12:41 (old PR when I was 15lb lighter was 7:30). HSPU are a struggle now…better than Saturday though.
DU: 155
T2B: 35
Cal: 20
1) stood up easy with 340 and did it as deep as possible. feels good
2a) 8/8/8/6
2b) 175/205/215/235
c) 8:33.
didnt gun it at any point. need to improve deadlift so focused on form and good sets rather than just trying to kill it
1. 255-290-305-325-360 (fail)-wow I even took my numbers down 5% from last week, I’m not gonna lie, ever since we started this squat cycle I’ve felt weak on my low bar and strength work in general
2a. 6-5-4-4 (done these before and done 10 or more, my lats and shoulders are still recovering from Saturday I guess)
2b. 195-225-240-255
Diane: 7:50 over 2 minutes off my pr due to HSPU feeling terrible (not that the deads felt good either)
DUs: 246
T2B: 35
Row: 17 cals
1) 305, 345, 365, 390, 435(f), 425 (easy. No clue why 435 crashed me, but after the ease of 425, I am stoked about more. That’s a 20# pr)
2a) 9, 9, 8, 8
2b) 210, 240, 255, 275 (feeling so much better here! And did em with crap street shoes on too)
Diane – 10:41 (ugh. The 10# I’m about to lose is going to help this a ton. Spent most of the time staring at the wall)
DU – 230 (shitty rope. Gonna redo this tonight because I know I can get over 300)
T2B – 30 (ugh again! Imma do this again too, need work here it seems)
Row – 23 (felt good. Would do again but don’t have rower for it)
du: 176
t2b: 24
cr: 20
Strength
1) Back Squat: 1X5 @ 130kg, 1X5 @ 147.5kg, 1X2 @ 157.5kg, 1X3 @ 165kg, 1X1 @ 185kg = PB.
2a) 4XME STRICT C2B Pullups – overhand grip, rest 60 sec. 8, 7, 7, 7
2b) Front Squats: 1X5 @ 92.5kg, 1X4 @ 107.5kg, 1X4 @ 115kg, 1X4 @ 120kg – rest 60 sec.
Conditioning
“Diane”
21-15-9 of:
Deadlifts 100kg
HSPU (hands on 10kg bumpers, head to abmat)
18:44 (~8 minute PB – damn HSPU eat me alive every time)
*Rest 2 minutes.
3 minute AMRAP of Double-Unders.
2 minute AMRAP of T2B.
1 minute AMRAP Row for Calories.
Totals = 150, 28, 20
MFS = 453
1) 205,235,255,265,295 <—-need a new max, way to easy
2a) 15,12,9,6 all UH grip
2b) 165,185,195,215<—same same as B.Sqt
Diane: 8:55 no kip, Regional Standards—HSPU owned me
DU: 180
T2B: 36
Row: 32cal
MFS: 255
6'3"/202#
1. 220/250/265/285/315 (also think I need a new max. mayhaps I’m gittin skronger?)
2a. 21/14/8/7
2b. 165/195/205/220
Diane – 4:45 (PR)
DU – 213 (left my rope at Outlaw? a gift for fellow midget – Tony Mayo),
T2B – 30,
C2 – 15
4/5/5
“2a. 21/14/8/7”
…dis mufucka
1) 220, 250, 270, 285, 315 (all easy)
2a) 11, 8, 7, 6
2b) 190, 215, 230, 245 (last one tough)
Diane – 6:16pr
Rested 10 Minutes, had to wait for equipment.
224 DU
36 T2B
20 Burpees (couldn’t get to rower, wish I had….these sucked)
1) 245×5,285×5,300×2,315×3, 355×1
2b) 200×5,230×4,245×4,265×4
Conditioning: 5:05 (Regional Standards)
DU:224; T2B: 32; C2: 20
1) 385-445-470-505X2, and I did not attempt my previous 1RM.
2a) 11-10-10-8.
2b) 265-305-325-345
Conditioning: 5:58–PR, but still disappointed; I was easily on a sub-5 pace when yet again, HSPU failure.
3 minute AMRAP of Double-Unders: 274
2 minute AMRAP of T2B: 31.
1 minute AMRAP Row for Calories: 26
Back Squats
5 @ 125
5 @ 140
2 @ 150
3 @ 160
1 @ 175
Strict C2B Pullups
10
12
9
9
Front Squats
5 @ 95
4 @ 100
4 @ 110
4 @ 115
Diane
6:05 Rx
Double unders – 197
T2B – 33
Cal row – 18
1). BS– 265; 280; 300; 315; 350
2). ME strict C2B– 11,9, 8, 6
3). FS–205; 240; 255; 275
Dianne: 5:20 (57 sec away from PR)
DU–110
T2B–18
Row–15
1.) 280, 320, 340, 360, 400!!!(PR)
2a.) 5-5-5-5
2b.) 195, 225, 240, 255
Diane- Used Rainier Axel because I have one at the house and needed an excuse to use it.
Subbed strict DB Press 45# for HSPU. SHoulder is still quirky when I go inverted.
8:40
DU’s Sucked the ass of a retarded goat. Could not establish a rhythm whatsoever, and they are usually a strong point for me. Got sub 100
T2B on a 6 ft rack, 20 strict having to land in between each one due to height of rack
Row- Retarded goat again. 15 calories.
Would say the day was a wash but I PR’d my back squat!
1) 175,200,215,225,255(20#PR went up pretty easy. Expecting big gains since I had not squatted heavy and often in 6 or 7 years up to about 6 months ago.)
2a) 9 pronated, 11 supinated, 6 pro, 8 sup
2b) 145,170,180,190(felt good)
Diane: 8:00 (big PR but the HSPU’s still smoked me)
DU’s: 135
T2B: Did 4 and shoulder hurt like hell so I moved on…
Row: 22 Calories
2/2/7 Everything feels good except the left shoulder. And it’s F’d!
1) 240 – 270 – 290 – 305 – 335 tie PR – 345 – bonus rep 10 lb PR!
2a) Neutral grip – 6 – 5 – 5 – 5
2b) 195 – 225 – 240 – 255
Diane – 21:23 … did HSPU Rx’d, killed me. DL are cake
DU – 120 out of gas
T2B – 25
Row – 21 cal
1) 165, 185, 200, 210, 230 (F)
2a) 8, 9, 9, 8
2b) 155, 175, 175, 185
Back was feeling so tight today so stayed lighter on Front Squats.
Conditioning: “Diane”
3:58 with judge. All strict HSPU. Felt good. Might be a little faster if I would have incorporated kipping. All deads unbroken.
DU: 131 horrible. Kept hitting my feet.
T2B: 30
Row: 7 really bad.
MFS – 3, 4, 5 back was so tight for some bad reason.
1) 245, 280, 300, 315, 350 (PR by 15 lbs, could have done a good bit more)
2a) 7, 6, 5, 5
2b) 185, 205, 220, 235
Diane – 10:57 (slow on the HSPU’s, but improving quickly)
D/U (singles actually) – 320
T2B – 23
Row – 21
1/2/2
Conditioning:
Part 1: Diane: 11:05. First time doing it with a judge. I spent a total of 54 secs on DL. The rest was on HSPU.
Part 2: 230 DU, Opened up with 152 strait. 30 T2B. 18 cals on the rower. Had some problems with the rower at the start as you can see in the video Im going to post on my blog.
HSPU are my Kryptonite. They killed me in the Championship WOD of my last Comp. and they killed me here again. The first 13 were easy. Then it quickly went downhill from there. I had a judge and I had about 10+ no reps. DL’s were cake, bar felt like a tooth pick. I really need to improve these between now and regionals. It is the only Movement that kills me in a WOD.
videos are up, just click on my name
1) 230-265-280-300-330
2a) 5-5-5-3
2b) 155-180-195-205-240
Diane – 13:56
AMRAP – 170 total
1. 215, 245, 260, 275, 305 (f). Just didn’t have it today, all the sets from 245 on felt heavy
2a) 8,7,9 (underhand), 5
2b)175, 200, 210, 225
Diane: 18:08…rx’d. First time I’ve done rx’d so I guess this is a pr…hspu killed me though, dl were unbroken
DU/T2B/ROW – 60/36/23. Couldn’t get anything going on the du, calves are really sore from run yesterday
1) 210 240 255 275 300(solid)
2a) 8 7 5 5
2b) 180 200 220 235
Diane: 7:15
175 DU
32 t2b
16 calories
1) 270, 310, 330, 345, 385
2a) 12, 11, 9, 11
2b) 215, 250, 270, 285
3) 8:04
4) 201, 30, 22
MFS – 2/7/5
I pretty much had full blown aids at the end of all this.
OK Easy E or was it more like Rock Hudson,
1. 180, 205, 220, 230, 255
2a. 10, 10, 9, 8
2b. 140, 160, 170, 180
Conditioning – 4:19 (about 30 seconds off PR)
Decided to Hop on board for alot of the metabolic conditioning. Missed the beginning of the squat cycle so I’ll continue on the one I’ve been doing.
Diane: 3:28 (used kipping HSPU in this wod for the first time)
Affiliate Team Partner Mike King: 3:32
Affilate Team Partner Liz: 4:49
3 Mins: DU’s I did Triple Unders got 15 (Mike 120)
2 mins : TTB:: Me- 32 Mike – 23
1 min : Cal Row :: Me – 23 Mike 27
Also hit 100kg from the Blocks on Snatch for the first time (First time with blocks) this morning.
1. 230, 260, 275, 295, 325
2A. On rings, chest to rings with false grip – 12, 10, 8, 7
2B. 175, 205, 215, 230
Diane – 5:56, PR by :34 secs. Flew through this at first but hit the HSPU wall, the last 9 took almost 2 minutes. Wanted a bigger improvement but figured out a few technique things I’m not doing right with HSPU, so something to work on.
Double-Unders. – Calf cramps in both legs, shut this one down.
T2B. 33
Row for Calories. 21
Having to modify the training right now b/c i have a bicep tendon that’s pissed off at me. It’s bothering me in any pressing or pulling movements so I’m trying to get it healed up for a competition this weekend.
BS (355 max) – 250×5, 285×5, 300×2, 320×3, 355×1. Felt tough, but went up pretty quickly.
FS (300 max) – 195×5, 225×4, 240×4, 255×4.
Conditioning:
21-5-9:
Axle Deadlifts 225#
GHD situps w/20# med ball
4:36
Held the ball to my chest. These were brutal. First time with an axle bar as well. Pretty taxing on the grip.
REST 7 mins
3 mins DUs – 216, calves started cramping at 150. Had to stop and stretch out for 30 seconds. I think the GHDSUs played a role in this.
2 mins single arm DB PP 50# – 28, right arm only b/c of bicep tendon in left shoulder.
1 min cal row – 17.
For having to modify everything i’m pretty happy with the training today. Effort was there and I had to keep pushing through some things I’m not used to doing.
1) 225, 250, 275, 285, 315- 15# pr!
2a) 16, 11,12, 11
2b) 165, 190, 205, 225- new 4rm
Diane- 11:54, approx 5 min un-pr, total meltdown on hspu
DU- 220
T2B- 41
Row- 27 cal
1) 130, 148, 157, 166, 185 all felt really good
2a) 4, 4, 5, 5
2b)108, 125, 132, 141
Diane- 10:50, couldn’t get my HSPU’s today
DU- 130
T2B- 30
Row- 17 calories
1. 161, 182, 192, 207, 250 (15 # PR!!! felt good, think I have more in me)
2a. 6, 5, 5, 4
2b. 123, 143, 153, 163
Diane- 4:58 (over 2min PR!!)
DU: 103 suck
T2B: 22 (I headed to the rower after 1min forgetting that it was 2 min. The guys reminded me that I had another min, probably lost 30 sec on this one)
Row- 19 cal
Super Proud of these #’s Josie! I was in the box but had know Idea you were having such a victorious night!
1) 170-190-205-215-240(pr). Got 240 pretty easy.
2a) 8-10-5-8. Rotated grips
2b) 135-145-170-180 for two reps failed on 3rd. Front squats felt so heavy today
Conditioning 1
9:50. Hspu killed me
Conditioning 2
311 singles. Still can’t get du
32 t2b strict no kipping. This was everything I had
26 cal
Strength
1) 265-300-320-340-375(had more in the Tank, been going off of this..my previous max was 345)
2a)7-6-6-7
2b)200-230-245-260
Conditioning
6:26 Deadlifts felt great. HSPU still struggled
DU-172
T2B-24
Cal-16
Diane 9:31. Hspu sucked
Du: 200
Ttb: 27 also sucked
Row 17 cal
Started to squat, but got this feeling back that I was going to bust a hernia. Hot searing pain right in my lower abdomen. I shut it down very early. I’m going to be working light on the bar all week to build it up again.
“Diane”
I SUCK at Handstand Push-ups. Never finished this workout before, so I did it today with Strict HSPUs since we’ve done so many with the programming. Time was 16:50. Awful, but last time I copped out at 14:30 with only 5 of the 15 HSPUs done.
Ran out of time for the rest.
Strength
1) 250, 285, 300, 320, 360(f), 360 – Should have gotten 360 on the first attempt, got off balance a little and just lost all the drive on the bar.
2a) 9, 8, 7, 7
2b) 205, 235, 250, 265(3) Quads were done on the last set.
Conditioning
8:48 – Don’t really remember my PR been a while since I have done Diane but I am pretty sure this is at least a 4 min PR. FUCK YEAH!!! Had a plan on the HSPU and stuck to it. I wonder how I would do on it without smoked shoulders.
AMRAPs
DUs – 244
T2B – 35
Calories – 28
M/F/S – 2(Fuck Yeah mood today)/4/5
Back squats: 210, 240, 255, 270, 300
Chest-to-bar pull up: 11, 12, 14, 14 (Had to get warmed up I guess)
Front squats: 175, 200, 215, 225
“Diane”: 3:49 (two minute PR)
DU’s: (subbed light push press. Something wrong with my feet… can’t jump… PAIN!)
Toes-to-bar: 40
Row for calories: 21 (only had 40 seconds due to transition time)
Fucking love the Outlaw Way!
1) 250, 285, 300, 320, 360 (big pr)
2a) 13,9,9,8
2b) 205, 235, 250, 265
Conditioning: 5:32, should have been faster. HSPU were slow
AMRAPS:
120 DU
22 T2B
25 Calories
First of all, that email string is worth every penny it costs to follow this shit. Second, thanks a fuckin lot. I’ve been following this blog a grand total of two days and I spent 75% of my time driving around in my car sayin, “mufucka” in my head. All the time wondering is it said in hillbilly drawl, is it gangsta or what? I don’t know. What I do know is that I cuss more than a truck driver and you guys make me feel like I’m at home. Thanks. That being said, I’m sold, I’m in and I’m gonna keep posting my progress. So thanks in advance mufucka, I know hear it as hillbilly drawl.
1) LBBS – 255-295-310-325-355
2a) Strict C2B – 10-7-5-8
2b) FS – 195-225-245-255
Rest 15 minutes
Conditioning
“Diane” – 10:28
All I have to say about her is, fuck her and her fucking HSPU’S!
Rest 5 mins
DU’s – 316
T2B – 34
Row – 24
1) 215,245,260,280,305 felt light But saved the pr for another day
2a) 11,11,8,10 one and three were overhand and 2 and 4 were underhand
2b) 160,185,195,210f- back felt nasty after first rep
conditioning
diane- 6:44 pr by 12 seconds
Du- calves were cramping so 1 then stretching+water
T2B- 38
Row-16 cal
3/5/6- not a great day but a pr on diane was good.
1) 170, 190, 205, 215, 240 (15lb pr and felt light!)
2a) no pull-up bar available so did ME strict muscle-ups: 2, 3, 3, 2
2b) 130, 150, 160, 170
Diane: just kept a pace on this one. Still fighting a cold and this was my first conditioning attempt in over a week. Previous pr was 3:49 but there’s no way I could have been even close to that today.
m/f/s – 2 on strength, 6 on cond./5/2
Fuck, the el camino is the mullet of muscle cars.
E55 are cool other than the gas and tires at $450 a piece.
I am into old mustangs, trucks and my 49 mercury, but the new porsche panamera leaves me speechless.
The only competition I want to see is…CFFB vs Outlaw pick up football game on the beach. Maybe a few squat 1 RMs. Co-ed of course.
hahaha, pick up football this Thanksgiving was fun. I got to run the ball once in full 11 on 11 no pads tackle, fools got trucked and then I wasn’t allowed to run the ball anymore..
BS-250lbs
PU-8-7-5-4
FS- 140- 155-165-180
Diane- 4:20
DU 130
T2B 39
Cal 13
1.) 290, 330, 350, 375, 405. 405 Is about a 10/15 lbs PR for me!
Definitely had more in the tank, but I wanted to jump in on the workout the CFDC folks were doing which was
5-4-3-2-1 55lbs plate pushes across a ~86ft basketball court. Plates were on a towel so any sweat on the gym floor made the thing stick like glue… 50DU’s in between each set. Finished in ~13 minutes. Then
2a) 12, 12, 9, 10 strict c2b pull ups
2b) FS: 205, 235, 250, 270 (1), legs were done.
1) 255, 290, 310, 330, 365
2a) 6,4,5,4
2b) 190, 220, 235, 250
Diane-12:05 rx’d, felt smoked during the whole WOD
3 min d/u- 65, very unhappy with the result but I noticed how fried my central nervous system was after the work prior to the d/u. Brought to the forefront on how much I need to continue to work on d/u while smoked
2 min t2b-30
1 min calorie row-25
1) 225, 250, 275, 300, 325. Then I decided to just try and max out..345, 355, 360(PR!) Stopped there because I wanted to finish my workout strong!
2a) 10, 8, 5, 3..The last two sets got kinda hard
2b) 160, 190, 215, 235
Diane- 3:46..This is about 20 seconds slower than all time PR. I didn’t use plates and ab-mat that time though.
130, 32, 13..My double unders have been extremely inconsistent the past couple weeks. Somewhat pisses me off. And I went off the clock that was running and not the rower’s time. So I was actually only on the rower pulling for roughly 45 seconds
I hate working late, need new job!
Tuesday night 8pm
1. 175-185-205-225-250(f) x2
2.a 9-5-5-5
b 145-160-175-175 legs done, but im getting stronger finally
Wednesday 430am
21-Deadlifts and Hspu (strict) goat
DUs
T2B
Row sub (SDHP 53#kb)
Did not count reps
1)245 270 295 305 345PR
2A) Didnt do bicep still feels sore
2b)185 215 230 245 felt good
Fuck Diane quit in the set of 21
DUs 85
T2B- 31
Row- 29 cal
BS 200/230/240/255/285 need a new 1rep
a. 14/11/9/7
b. 160/185/195/210
diane: 3:45 with judge. Went to failure on hspu before coming down. DL unbroken, first hspu unbroken, 12 reps in 2nd before falling, 3 round 3 sets
du. 230
t2b. 29
row. 17
Back Squat – 250 x 5, 285 x 5, 300 x 2, 320 x 3, 355 x 1 — Still figuring out where my 1RM is…legs are plenty strong for this, but going beltless and dropping ass to grass has me losing my upper back/chest up position as I pop out of the bottom…nonetheless very fast 1RM.
2a) 7, 5, 6, 5
2b) 225 x 5, 250 x 4, 270 x 4, 285 x 4 — Thought this would be harder than it was
Diane: Set this up by saying I did the 60 deficit HS WoD on Monday instead of the tempo running, and my shoulders were not ready for Diane. I timed out my splits.
21DL – 24 seconds, 21 HSPU – 3.22, 15DL – 18 seconds, 15 HSPU – 2.45, 9DL – 8 seconds, 9 HSPU – 2.30 == Total – 9.32
Didn’t take the full rest, didn’t need it, wasn’t out of breath…
Double Unders 3min – 232 (PR on first set, 133)
T2B 2min – 32
Row 1min – 22Cals (16 second transition :|)
m/f/s = 1/1/3
1 Back Squat) 265, 305, 325, 340, 380 P.B.
2a ME Strict C2B pull ups) 7, 5, 5, 7
2b Front Squat) 205, 235, 250, 265
Diane 9:52 flew through deadlifts, getting better at regionals standard hspu on plates
3 Min dubs 122
2 min t2b 28
1 min cal row 12
Nice work all, damn impressive Kevin Simons!
1.) 195, 215, 245, 265, 300 (PB!)
2.a) 7,6,6,6
2.b) 175, 185, 195, 210
Diane: 5:10 (not full range HSPU but getting better)
3 min DUs: 105
2 min T2B: 22 ( no rhythym)
1 min row 20
Hey guys, sorry I have been absent recently. Since last time I was here, I have been following my CF gym’s programming with a little bit of Outlaw’s BB gym and Strength work.
1) Back Squat: 140-155-165-175-195. This felt crazy easy. Can’t wait to see where my 1 RM is.
2a) 6-7-4-5 Changed the grip every time. It felt like the chin up grip was easiest
2b) 120-140-150-160
Only did strength work and the bb gymnastic from tomorrow’s program today.
1) Back Squat: 265×5 / 300×5 / 320×2 / 340×3 / 375F / 375F / 365×1
Irritated that I couldn’t get 375. I have severe bilateral chondromalacia patella and patellar tendonitis, and my knees have been aching for weeks…I feel like my heavy lifts / 1RM are limited by this searing pain, not by muscular strength or fatigue. Even getting up from a chair feels like I’m pulling my bottom lip over my scalp.
2a) C2B Pull-ups: 200×25 / 220×25 / 240×15 / 240×15
Subbed C2B machine pulldowns, since I can’t safely do a pull-up with my still broken hand. Strapped it to the lat bar.
2b) Front Squats: 210×5 / 240×4 / 255×4 / 275×3
Diane: Couldn’t do due to my hand.
AMRAPs
3 min DU: 118 – not great, but done with a heavy rope. Still getting the hang of these.
2 min T2B: 26 – did these with arms in straps since I can’t grip the pull-up bar
1 min calorie row: 37 calories
– Pretty happy with this. My best 500m row was 1:25.9 up until last week, when I attempted it for the first time in 3 months…got a 1:23.4 (2.5 sec PR). This calorie row was done at a 1:25.4 pace, and was 350m.
Since I couldn’t do Diane, I decided to do 2 more rounds of the 1 min calorie row with 90 sec rest between sets:
Set 2: 38 calories (1:24.5 pace, 355m, 2295 cal/hr, 43 s/m)
Set 3: 36 calories (1:26.3 pace, 337m, 30 s/m – tried going at a lower stroke rate…either didn’t pay off, or I was just gassed). I’m pretty sure I can get 40 calories in a minute if I’m fresh…will have to try that some day.
How’s ur pattella tendoitis coming along mate?? I have the same problem?? Yours getting better?
Lots of peeps been PRing. Not sure if I was supposed to go for one or not but I didn’t.
1) 110kg, 125, 135, 142.5, 156
2a) 12, 10, 12, 11
2b) 190lb, 220, 235, 250
Diane:
8:17
Un-PR by about 2 mins. Got this one in 6:20 a year ago. Then I gained weight. Deads were a cinch. HSPU were tough. Used to be really good at them. Hoping they catch up soon. 156kg also felt pretty darn heavy for the squat. Definitely ground my way through the sticking point. PR is 165. Not sure how well this squat program worked out for me compared to everyone else. Feels like I lost a bit of strength. We’ll find out when it’s done I guess.
Strength
1) 1X5 @ 220#, 1X5 @ 250#, 1X2 @ 265#, 1X3 @ 280#, 1X1 @ 310 – All Low Bar
2a) 8-8-7-7
2b) 1X5 @ 180#, 1X4 @ 205#, 1X4 @ 220#, 1X4 @ 230#
Conditioning
7:51 PR
*Rest 5 minutes.
3 minute AMRAP of Double-Unders.
238
2 minute AMRAP of T2B.
32
1 minute AMRAP Row for Calories.
15
Back Squat off of 385# missed 385# pretty fatigued today from work
2a) 7-7-7-7
2b) Front Squat off of 315#
Conditioning
diane 3:15 no hspu, injury, lateral wall walks for overhead stability and strength
DU 160
T2B 40
ROW 21 Cal
Back Squat 345- 355 PR .. self spotted it, will get it clean next time! PU 16-14 -12…. didnt finish…FS Check! Diane 5:18 rxd Deadlifts have never been so easy but shoulders are still a little smoked… Cardio was fine throughout .. hspu couldn’t keep up with my cardio or deadlifts … new experience!!
1) 215-245-260-275-315 (10 lbs pr–I’ve got more in the tank)
2a) 9-8-7-6
2b) 175-200-215-225
Diane: 4:44 (approx 2 min pr)
Du: 0 (major weakness)
T2b: 22
Row: 36 pulls (readout was broken)