120217

The first wave of Outlaw competition gear is about to be ordered. As promised, we’re going to start with fight shorts so you can be an Outlaw and still represent your home affiliate with some “Your warmup is our workout” shirts. (Did i mess that up?) These will be coming from Re-Evolve and are the highest quality fight shorts available. I would just like to say, the first time I saw these I definitely uttered a nice little Fuck Yeah.


We need to get an idea of how many pairs to order, so if you would take the time to post the color you’d like and size, it will help us be able to get everyone a pair as soon as possible (they’ll be around $50 a pair). We will be filling our own orders for now, while hoping to bring a “larger distributor” on very soon.


These are happening too…


They’re fitted, and flat brimmed (you rednecks can bend them however you want). We’ll need some sizing ideas for these also, so if you’d like one please post your gigantic head measurements to comments.

BTW, these are the THE COOLEST FUCKING THINGS EVER.


Ok, so Kevin Simons technically had the best time on BTC 1.3 at 3:24, but he did the work on one of ‘dem bouncy gymnastical bars (that’s a technical term), so I’m going to have to disallow his time (he’s getting like ten of my shirts already; he’ll live). Then T put up a 3:26, but she used one of ‘dem kickin’ flippin’ olympical kips (again, technical as fuck), so I’m giving her a gigantic no rep on this one (if I really have to explain why she doesn’t need to win something else, then you haven’t been around very long).

So… Without further ado… Your BTC 1.3 champ is Guido Trinidad. His 3:34 was the “most legit” time posted, and that WOD will be known as the “Beat the Cuban” Challenge from here on out.

Side note: Do these even count as bar Muscle-Ups? They’re pretty much just dick-to-bar pullups.



WOD 120217:

Strength

*DO NOT raise percentages. Stick to EXACTLY what is written.

1) High-Bar Back Squat: 2X5 @ 65%, 3X5 @ 70% – rest 2-3 min. between each set.

Notes on the High-Bar Back Squat.

2a) Bench Press: 2X5 @ 85%, 2X5 @ 95% of 120120 – rest 45 sec.
2b) Front Squat: 4X5 @ 60% – rest 90 sec.

Conditioning (pain threshold training)

5 rounds for total time of:

Run 200m
12 UB Hang Squat Cleans @ 135/95#
15 DB Push Press @ 40/25#

Rest 3 minutes.

Notes: I don’t know how else to say this; try to make yourself pass out. Runs need to be absolutely 100% every round. Do not pace or hold back at all. Transitions must be as quick as possible. Time should be total of all 5 rounds WITHOUT the rest intervals.

158 responses to “120217

  1. First. Suck it. Shorts are bad ass. Hat is gay (sorry Rudy). I want black shorts, large. And I’ll probably get 2-3 pairs, and I’ll probably buy some for my friends They are legit!

  2. That’s my dog! Pumped to see G Trin up here for the 1st time! I’d also like to point out that that’s my beautifully melodic and harmonious voice encouraging him the whole way through.

  3. Shorts: Where are the white ones I saw Tim post about on FB? I want those, or black if you don’t have them. Large, or 32/33.

    Those hats look awesome too, but I look like an idiot in hats, so…

    • Especially ones with the fucking Raiders on it! Really! Is it the 80s and we are trying to be like NWA “Straight outta Compton”?

  4. Shorts: Red size 32 or Medium. Everyone must earn their shorts in a BTC format. The WOD will be Cop Car Pulls for time!

  5. 1) 110 & 120 kg
    2a) did DB BP instead because of shoulder w. 24 & 32 kg
    2b) 90kg

    WOD:
    1:39
    1:32
    1:33
    1:45
    1:49
    = 8:10

  6. Luckily since birth Rudys beard has taken everyone’s attention from his ridiculous straigt billed hat style….or else outlaws would have real baseball caps….damn Yankees

  7. 1. HBBS – 2 x 5 @ 160#, 3 x 5 @ 175#

    2a. Bench – 2 x 5 @ 115#; 2 x 5 @ 125#
    2b. Front squat 4 x 5 @ 130#

    Conditioning: total work time = 9:40
    (1:48; 1:59; 1:56; 1:56; 1:59)

    M/F/S – 2/3/4

  8. Red and black fight shorts 34″ and 7-5/8 on the hat…. I just started following the program last week and this blog has quickly become a part of my morning reads.

  9. 1 pair black shorts, M or 32-33″ range.

    Finally not at work so I can post my results…

    1) 162×2, 175×3
    2a) 157×2, 175×2
    2b) 125×4

    Conditioning: 2:35, 2:54, 4:06(?), 2:52, 2:54 = 15:21. Pretty poor. Legs (esp hamstrings) wore out fast. Did not manage to do the HSC UB. Maybe too many squats for me today. Or not enough sleep.

    2/7/1

  10. I would be down for the black ones, 30/32ish. Between my red shoes and red shirt I might otherwise look like a jelly bean.

  11. Rudy love the shorts, size 34 in the red. I can’t believe there isnt outlaw beanies yet. That would be badass!

  12. High Bar Squat: 5x 235, 235, 255, 255
    Front Squat: 5x 195, 195, 215, 215
    Bench Press: 5x 175, 175, 195, 195x 3, 1, 1

    Metcon: 2 rounds @3:30 ea.

    M/F/S 5/4/8

    Strength is fine; cut short metcon in favor of doing a little extra midline work. Back pain.

  13. Made a huge mistake and tried to go Rx’d……should have gone 40kg to go unbroken. Total time 19.31

    i like the shorts, can you post to the Uk

  14. I have missed most of this weeks wod’s. I felt under the weather from something my son gave me.
    yesterday I worked up to a 215# back squat but felt really weak.
    Todays conditioning: scaled 75#/25#=2:33, then 85#/25# = 2:53 (may have done 15 hsc?) then did 85#/20#= 2:22,2:19,2:25….total 12:53 I think.

    3/4/4

  15. Knee is still feeling good…hope it keeps up

    High Bar: used 165 and then 180

    Bench: I think I did this wrong (I was using the % based of my 1RM…which seems high for 95% x 5)…used 195 for all sets

    Front Squat: all sets at 145

    Only had time for 3 rounds of conditioning. Had to drop weight to 115# to go unbroken.

    Round 1: 3:23
    Round 2: 2:59
    Round 3: 3:01

  16. Strength:
    1) 160 x 2, 170 x 3
    2a) 100 x 2, 110 x 2
    2b) 135 x 4

    Conditioning:
    I sucked ass. This WOD put me in the worst mood. I had zero power and desire to push hard. Wah, wah, wah… Needed to HTFU today. 11:59

  17. 1) 285×2, 305×3 (based on 440 1rm)
    2a) 245×2, 265×2
    2b) 245×1, 265×3

    Conditioning
    — Total time: about 9:32 (Apparently my pain tolerance is low. Rounds went downhill fast from 1:26 and ended around 2:18. Running on muddy pavement sucked, but at least my wrist did ok!)

    M/F/S – 3/4/3

  18. 1) 250*2, 265*3

    2a) 185 for all- shoulders super sore from this week
    2b) 195*4- thank God for De-load week, legs weren’t feeling it

    Conditioning:
    1:29
    1:29
    1:29
    1:34
    1:57- not a typo, crashed and burned

    7:58 total time. Thought I may have been sandbagging a little b/c my first 3 rounds had even splits, but clearly that was not the case looking at my last round. Legs were total jello.

  19. hey rudy…quick question for wods like this. when you say unbroken hsc, do you believe it is more important to choose a weight that we can do 12 unbroken, or should we do the prescribed weight and break it up if we cant get it unbroken? i know some people have different views on this, but i wanted to see what your position is. should we try and go fast and unbroken, or should we try and go heavy, even if it takes a little longer? thanks🙂

  20. 1) 210, 225
    2a) 210, 210, 235(3), 225(4)
    2b) 175

    Everything felt so heavy. Not good for a deload week. Bench sucked too.

    Conditioning
    1:48
    1:58
    2:32
    2:55
    2:41
    Total 10:54

    Very happy with first 2 rounds. I suck at pushing myself. Last 3 I wanted to quit all the time, haven’t experienced that in a while. Just happy I did it all rx’d. Maybe last 3 weren’t as fast as they were supposed to be, but still got a great WOD in.

    Ice bath now, looking forward to rest day Sunday.

  21. 1) 215 x 2, 230 x 3

    2a) 215 x 2, 235 x 2

    2b) 170

    Conditioning

    1:46, 1:50, 1:55, 2:20 (spent 20 seconds wanting to pass out, so mission accomplished i guess), 2:04

  22. HBBS: 250/270#
    Bench: 225/245#
    Front Squat: 195#

    Conditioning: Fucking Crushed me, apparently Im a sissy!
    1:31
    1:33
    2:01
    2:18
    2:20

    9:43 total time

  23. Strength
    1) 175x2sets, 190x3sets
    2a) 210,210, 230×3, 225×3( hit a wall on third rep)
    2b) 155x4sets
    Conditioning
    14:01 ( HSC’s killed me, not efficient at all on these)

    2/3/4

  24. I’ll take a large black shorts (they look awesome), and mark me down for one of the hats, large as well

  25. Strength

    1) High-Bar Back Squat: 2X5 @ 97.5kg, 3X5 @ 105kg

    2a) Bench Press: 4X5 @ 90kg (Failed at 95% for 5 reps)
    2b) Front Squat: 4X5 @ 60kg

    Conditioning

    5 rounds for total time of:

    Run 200m
    12 UB Hang Squat Cleans @ 50kg
    15 DB Push Press @ 2 x 17.5kg

    Total time= 15:50

    Because I am a dumbass and read the post at 6:30am I did not realise UB meant to go unbroken.

  26. I ordered hoodies from Re-Evolve for our CrossFit gym, CrossFit CPHS The students love them, and the quality of goods and service was exceptional.

    I will order a black pair size 30.

  27. 34 black and red shorts
    7 1/4 hat

    Extra Rest Day today. Local Throwdown. No Police car pulls or OHS carrying babies or duck duck goose.

    Wods are
    Workout 1:
    AMRAP 8 Minutes of:
    12 Deadlifts @ 115/75
    9 Hang Power Cleans
    6 Push Press
    Workout 2:
    AMRAP 7 Minutes of:
    7 Thrusters @ 95/65
    7 Burpees
    Workout 3:
    4 Sets of the following:
    1 Minute Double Unders
    1 Minute Kettlebell Swings @ 53/35

  28. Once again, I’m amazed by the times posted. Nice work!

    Mucho thnx for deload:

    Squat 210/210/225/225/225
    Bench 185/185/210/210 Fsquat 145″””

    Conditioning: HOLY CRAP! = 11:41
    I absolutely love the “pain threshold” wods knowing that I could not have pushed ANY harder! Ice bath for legs tonight.

  29. Any outlaws in the San Antonio area? I’m out here visiting for a few days and need a “I’m already on a program so don’t fuck with me”, friendly place to work out.

  30. hbbs: 175/185
    bench: 165, 185
    fs: 150

    metcon: 12:26 total time. Doing wednesday’s yesterday caught up with me

  31. HBBS – 2 x 5 @ 112.5kg, 2 x 5 @ 122.5kg
    Bench – 2 x 5 @ 102.5kg, 4 @ 115kg, 3 @ 115kg
    Front squat – 4 x 5 @ 85kg

    Conditioning – absolute suckfest and only 3 rounds, subbed 16kg KBs for 40lb DBs
    1 = 2:58
    2 = 2:57
    3 = 2:46
    Grip and traps shot to pieces, all sets unbroken, but obviously slow and hateful

  32. Strength

    1)235 x 2 x 5
    255 x 3 x 5

    Hips a bit tight, positioning off a little

    2a) 220 x 2 x 5
    245 x 2 x 5

    2b) 205 x 4 x 5

    Conditioning/Pain Threshold

    1:41
    2:08
    2:09
    2:21
    2:02

    Total working time 10:21

    Haven’t done any training like this in a long time and it hurt quite a lot. The runs fell off right away….The barbell was UB every round, and PP UB as well.
    Had to sub 35# KB’s. Lighter, but harder IMO.
    4th run mentally got away from me.
    Need more of this. I am very good at pacing and gaming WOD’s but need to push that threshold back a bit.
    Not sure exactly on the distance…..felt long.

  33. hbbs-185 2x 5, 200 2x 5

    bench-2 x 5 160, 2×5@180
    front squat- 4×5@165

    conditioning-
    round times-3:52
    3:32
    3:22
    3:26
    3:47

    dumbells unbroken-cleans sets of 4

  34. 1)based off 235 easy
    2a) no go – shoulder
    2b)based off 225 easy
    Since it was light I took short rests and made it speed/form work.

    Legs are shot from doing a bunch of legs-only conditioning this week, so I only lifted and did mobility stuff. Running 5k tomorrow depending on weather. Back to Doc on Monday for shoulder.

  35. 1) 265, 265, 285, 285, 285 (focused on big chest and a bounce, felt great)
    2a) 245, 245, 265, 275(x3+1)
    2b) 195

    Conditioning – 7:57
    1:35, 1:39, 1:36 1:34, 1:33
    I LOVED this workout. The first round was the sloppiest, but then really figured it out as I went along in terms of tempo. It took me like 10 minutes to get my breathing back to normal after, but this was easily one of my favorite workouts so far!

  36. 1) HBBS – 160, 180
    2a) 120, 135
    2b) 145

    Conditioning:
    total time 13:07. sucked.
    2:29, 2:33, 2:30, 2:45, 2:50

    MFS – 8, 5, 5

    Love all the stuff. Need some women’s gear.

  37. 1) 2 x 220 lbs, 3 x 235 lbs
    2a) 2 x 160 lbs, 2 x 170 lbs
    2b) 4 x 165 lbs

    Conditioning
    Only had time for 3 rounds. All I had was two 35 lbs Kettlebells. Total work time was 7:21, all Hang Squat Cleans unbroken.

  38. 1) 235, 235, 255, 255, 255 felt good. Focused on keeping that vertical torso, and I’ve continued to wear chucks rather than weightlifting shoes to make sure that I’m staying back on the heel. This has been working great and I’ve noticed the difference. After following the program I’ve realized that my 1rm is probably higher than it was. Excited about getting a new 1rm soon.
    2a) 235, 235, 255, 255
    2b) 170

    Conditioning
    10:51 RX’d of total work. Did the hsc all unbroken as well as the push press. Used 45# kb due to not having 40# and let others use the dbs.

  39. 1. 190, 205
    2a. 210, 235. Needed a spot on the last 2 reps.
    2b. 165

    Conditioning:
    1:44
    1:54
    1:55
    2:12
    2:49
    10:34 total. Last round SUCKED. Legs didn’t feel fresh on the runs even early on.

  40. First day following these workouts. wish i would have found out about this information sooner because it looks to be exactly what i am looking for, a legit crossfit STRENGTH and conditions program. Thanks rudy for the resource.

    1)155, 170
    2a)160,180
    2b)135

    conditioning
    luckily i ran out of time before the new class started because this sucked
    3 rds in 14:05

  41. 1) 250-275
    2a) 135 for all, getting heavier every week with shoulders so this is good!
    2b) 185

    conditioning… F**k that! 1:36-1:54-2:18-2:19, 2:08 TT: 10:15

    I was unable to do the Squat Cleans UB after 2 rounds, consistently broke at 7-8, same with the PP for last 2 rounds. Completely hit wall and disappointed in myself for not pushing harder!

  42. High-Bar Back Squat:
    2X5 @ 155
    3X5 @ 170

    Bench Press: (percentages would call for incrementals, which we don’t have. So, did a light and a heavy set for each percentage to split the difference)
    1X5 @ 125
    1X5 @ 130
    1X5 @ 140
    1X4 @ 145 (failed on 5th rep)

    Front Squat:
    4X5 @ 135

    Conditioning (pain threshold training)
    11:51 (first round was 1:51; downhill after that)

  43. 1) 190, 210
    All fast, felt explosive
    2a) 170, 190
    2b) 165

    Did different conditioning from the other day
    8 min Amrap
    7 ohs (135)
    14 t2b
    21 KBS (70)
    2 rounds 4 KBS

    2/3/3

  44. 1) 225, 225, 245, 245
    2a) 195, 195, 220 (PR), 220 (f 5th rep)
    2b) 185 across

    Conditioning: Used 45# DB’s for Push Presses because had no 40’s. At Outlaw we don’t scale down so… had to go up. Weren’t too bad, always did em UB.
    2:11, 2:09, 2:46, 2:42, 2:04 for splits

    11:52

    I love running.

  45. 145,145,155,155
    95 all four
    105 all four

    Conditioning:
    2:28; 2:17; 2;29; 2:35; 3:05
    For a total of 12:54 I think. I suck at math.
    All unbroken except I put it down on the 7th rep of the last round of hang squat cleans.

  46. 1 high bar back squat) 240, 240, 255, 255, 255
    2a bench) 265, 265, 295, 295
    2b front squat) 200, 200, 200, 200

    conditioning
    12:20 total working time. made it through unbroken on the 135# hang squat cleans.

  47. Strength

    1) 2X5 @ 205#, 3X5 @ 220#

    2a) Shoulder felt ok today but didn’t want to push it so did Tempo Push-Up Sets 2X20, 2X15

    2b) 4X5 @ 165#

    Took a 1 hr. break to teach class

    Conditioning (pain threshold training)

    Total Time 14:32 (2:24, 2:48, 3:39, 3:07, 2:34) – Had to Break all HSC. I know I can do better. I need to work on pushing myself past where I think I am going to fail.

  48. Strength: 1) 2×5 @ 195, 3×5 @ 210

    2) Subbed weighted ring dips for bench @ 20, and 25 lbs

    3) 4×5 @ 145

    Conditioning

    3 rds
    run 200m
    12 HSC @ 135
    15 DB PP @ 40

    9:03

    No way 5 rounds was possible today. Did succeed on almost passing out though.

  49. Strength –
    1) 2 x 5 @ 235, 3 x 5 @ 250
    2a) 210 x 5 x 2, 230 x 5 x 2
    2b) 210 x 5 x 4

    Conditioning:
    1) 2.10
    2) 2.24
    3) 2.05
    4) 2.15
    5) 2.16
    Total: 11.00
    Picked it up intensity wise from 3rd round forward on the squat cleans, that was the difference. Just had to push it a bit harder, shoulder was bugging me like crazy on the push-presses. Not quite 100% intensity though…couldn’t quite tap into it like last time, thus not as bad as the weightvested one. Feeling solid though going into this week, gotta get some trigger point done on the shoulder though.

  50. 1) HBBS 2×5@230 3×5@265

    2a) 4×5@250 shoulder felt shaky, did not move up
    2b) 4×5@190

    Conditioning
    11:34 that blew balls worse than blue balls.

  51. 1) 135-150
    2) 95-100

    Conditioning:
    14:30

    Subbed row instead of run b/c it was pouring rain and way to slippery to sprint. Rowed 250 instead. Could not manage cleans unbroken. First two rounds did 6/4/2 then last 3 8/4. Legs were the weak link.

  52. 1: hit 405 for easy single, went for the double and didn’t quite make it
    2: a-bench 225, 255×2, 275
    b-CTB chin ups used 20# vest
    c-Front Squat: 205, 225, 255, 295

    3: 5rds 200m run/ 12x UB hang clean/ 15x UB Push press

    1:32/:32/:36/:44/:56

    8:18 total working time

  53. So, is it too late? Red size 32″ shorts with a size 8 hat, wish I was lying about my head size but they called me “bucket head” as a kid. Also, the Outlaw shoes, where can I buy them? Thanks in advance from somewhere in the middle of the East!

  54. Black size 36″. Sorry for the delay, just recently got back from a few months of training in the woods and please tell me this ship hasn’t sailed yet. Eating up every bit of training you’re putting out. No other place addresses my affinity for lifting every gym session and short conditioning. What ever you do stay where you are. Don’t ever leave! Just stay!

    Pfeiffer
    Ft Bragg, NC

  55. 1)205/220
    2a) 190/200
    2b)175

    Conditioning:
    3:03
    2:57
    3:26
    3:14
    3:34
    Total Time: 16:14
    This wod hurt.

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