This weekend was amazing. The scores on 12.1 were amazing, the camp was amazing, and I couldn’t be a whole lot happier with how the Outlaws are looking right now. We sure did have a lot of 120+ rep scores for a “strength bias” program.
Our top males are Kevin Simons and Noah “The Prodigy” Ohlsen who are tied for 71st in the world at 138 reps (and are also tied with Chris Spealler). Our top female is Cheryl Nasso who is tied for 14th in the world at 134 reps. There was a moment during camp where I had to demand a “social media blockade” on everyone there, because Cheryl actually had the #1 spot in the world and we didn’t want it to get out. On Saturday morning we put 4 men in the top 40 in the Southeast with 130+ reps, and 3 of the 4 actually hit 300+ pound Clean and Jerks the night before. We also VERY nearly had a 405# Clean (video to come soon) – is that good?
I cannot wait for 12.2.
Elisabeth Akinwale – 220# Clean plus 3 Front Squats:
Guido Trinidad – The Most Difficult BB Movement in the History of the World:
WOD 120227:
BB Gymnastics
1a) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec. (use straps) DEMO VIDEO
1b) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.
Notes: Barbell should start just below the knees.
Conditioning (pain threshold training)
4 rounds for total working time of:
40 Double-Unders
12 Thrusters 95/65#
12 C2B Pullups
*Rest 3 minutes between each round.
Midline/Strength
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
1c) 3X10 STRICT Toes to Bar – rest 45 sec.
The Outlaw Way 
No Squats?
Gawd you guys are smart.
That’s a good catch, LGA. No, I didn’t really like the switch up last week, so I’m gonna give you guys a floater day to do your high-bar. I hated loading heavy on Monday, just didn’t feel right to me.
EA…..Can I borrow your quads? I have some ass kicking to do….
Lacey and I were at DTS Olympic Lifting Course this weekend. Here’s some PR’s from today.
Her 180 C&J, my 315 Clean
@ JayRhodes
No.
However you do have some of my favorite pre and post-lift behavior.
Hey just thought I would share. Hit a 127 today in the burpees for Southwest region. Love the programming. Thanks a bunch!
Thanks for an amazing weekend! Keep killin’ it, Outlaws!
Sorry, when it comes to difficult or greatest barbell movements, I have yet to see anything top this:
bahaha sweet
I just love the fact that HQ stares at ‘The Outlaw Way’ blog …. I saw EA’s video on Games Facebook prior to looking at tonight’s update. Gotta love it! Amazing EA!!!! Awesome video, Guido!
Not to kiss anyones ass or n e thing…but this blog is awesome! and the people on it ….they are more than awesome in person! bad ass bitches!!!! so many awesome PRs!! every one of the outlaws has a piece of them that makes them special…and they all come together here!! now…i know we are all hard asses and i dont want to be the softie that comes along…but u guys are truly amazing! I learned alot about myself…and i left this weekend with a different kind of confidence…strange…i finally get it…;lol…i will take every piece of advice i got this weekend and use it in some way! thank you everyone!! hell…pr on my clean doing freakin front squats! pr on bar muscle ups…well…okay they weren’t technically pretty..but hey i got from point a to point b! BTW we are all sexy a professional exercisers in person!! lol
Well said Cheryl! I also learned and ton and had an incredible experience. Everything is everything!! ….the weekend left me hungry for more!
You said it, Cheryl. Good to see you again! There will be a shit ton of Outlaws taking over at Regionals and for very good reason!
I like…!…totally!…agree!!…with you…!!!lol!…
đŸ˜‰
That is all.
Im going to start following the outlaw but my box is only open 6 days a week any recommendations???
Umm. The day that it isn’t open is one of your 2 rest days?
No, I think what Jack is saying is that Rudy should program a 6th day.
Maybe we need to clarify another point here. Jack, when Rudy programs “Rest Day” that means that you don’t have to go into your gym (or box as you call it). You get to “Rest.” It’s a new concept.
Tom your funny đŸ˜‰ I was asking in terms of Starting 1 or however many days behind ?
Just start today. This shit’s simple. Keep it that way.
Perhaps Sunday is the day your box is closed? Coincidentally Sunday is an Outlaw day. Amazing!
1a) 308, 308, 352, 352
1b) 198, 210, 225, 225
WOD:
1:04 (DU UB)
1:21
1:28
1:27
My grip was toast and didn’t do C2B UB in any set. Thrusters all UB.
Will do the rest later.
3/7/5
Training camp = best weekend EVER!
Well said Noah!!! Great time this weekend hitting new pr’s and gaining knowledge…
1a. 225, 245, 265, 285 (too light)
1b. 185, 185, 205, 205
Conditioning:
1’06
1’04
1’11
1’25
Total: 4’46
Midline
1a. No weight
1b. 10kg all sets
1c. All ub
Couple of slips on the DU, only had to break last set of C2B 6/6, good workout.
Midline was torture, GH raises is just soo damn hard, reverse hyper: stomach down on a GHD with dumbell bt feet…
Great camp! I learned invaluable life lessons, namely:
1. How to do a kipping HSPU against a chain link fence.
2. My parents are to blame for any and all of my inabilities in CrossFit.
3. Courage Bars are the only bars that contain organic whey protein.
4. You haven’t lived until you’ve done pistols in a bikini.
BB Gymnastics –
1a. 235
1b. 125
– still to’ up from the weekend, so kept it light and skipped conditioning.
Midline
1a. 20#
1b. 165#
1c. done
Lmao Wendy… I think the hspu In the bikini were even better’!! Lol
I like Wendy’s life lessons the best!
Yep, pistols In a bikini totally sucks, I hear you!
Minor correction, Courage Bars are the second bar in existence with organic whey protein, the first being my good friends at Core Foods and their Core Warror Bar (also really good and i highly reccomned them, they do have a massive amount if oats and fruit in them)
Conditioning
1:24
1:16 (DU Unbroken)
1:16 (DU Unbroken)
1:15 (DU Unbroken)
Substitute for reverse hypers? Good mornings? Weighted GHD hip extensions?
Rudy has given the option of good mornings for reverse hypers in the past.
Just starting this programming, and misread the conditioning, did 3 rounds
1:24
1:21
1:17
DUs only unbroken in the last round.
1a) 275 lbs across
1b) 185 lbs across- Having trouble pulling the bar into my pockets because of my long arms. Finally got it on the last set, and everything about it felt a lot better.
Conditioning
1- 1:46
2- 1:33
3- 1:58
4- 2:01
Total- 7:18
My C2B sucked a big one today
Midline/Strength- later today
So I’m just starting following now. My programming has been brutal for the past few months, with a 3 month stretch there of about 2-3 wods a week. The couple months before that I just physically burned out from too much work and not enough rest, and that burned me out mentally. Started getting back into the groove a bit about a month and a half ago, and now I’m ready to really turn it back on. Too bad it’s already games season, eh? Anyway, I’m excited about the programming, and the community seems awesome! Here’re my numbers for today…
BB gymnastics:
275 x 4
185×3, 205
Conditioning:
1:03, 1:11 (messed up double unders 3x trying to push my pace too much to get sub-1), 1:04, 1:01
Midline:
Unweighted GHRs (been too long and I wanna be able to walk tomorrow lol)
90 lbs on reverse hyper
Strict ttb
The BB gymnastics shoulda been heavier (more like 325-350ish and 215ish), but they were both new movements for me, so I wanted to hit technique before I start pushing on the weight. They weren’t supposed to be maximal anyway, so I guess I’m ok with it.
I’m a week into this program and i’m loving it!
1a) 385, 395, 405, 415
1b) 215, 220, 225, 230 (did not have blocks so did from the hang)
Conditioning
1:00, 1:00, 1:04, 4:09. Not sure what happened on the last round, but i had absolutely nothing left…
1a) 185 all sets. No straps. Ordered a pair today. (Amazon one click is a lovely, but dangerous thing.)
1b) 115 all sets
Midline/strength:
1a) 15#
1b) 40#
1c) strict 2TB – done
Stayed really light today. Re-did 12.1 last night and improved by 14 reps. No desire for more pain tolerance today. Did not do metcon.
1a) 205, 225 for last 3
1b) 155, 175 for last 3
Conditioning:
Double Unders were hit or miss. Unbroken C2B is a weakness.
2:13, 1:52, 2:00, 2:04
Midline later
ummm….that was me^
What??? You would log in as him.
And not to leave anyone out…
So typical. I so hate you.
I’m kidding. I only somewhat hate you.
http://www.comedycentral.com/videos/index.jhtml?videoId=86574&title=attention-whore
Get room, you two.
1A: 315,345,365,365
1B: 198 across
Conditioning: 1:17, 1:02 (UB), 1:11, 1:03 (UB)
Mid-line: 1A (#15) – 1B (#50, WAY to light – whoops)
1/1/1 – felt good, shoulders feeling way better. FL looked bad ass
A1: 225, 248, 258, 288 (deadlifts need a lot of work)
A2: 198, 208, 208, 198 (no hip pop today)
+
PTT – 1:21, 1:25, 1:44, 1:39
+
Strength – complete…
M/F/S – 3/4/8 right shoulder still tweaked…)
BB Gymnastics
1a) 4X3 Halting Clean Deadlift – 205
1b) 4X3 Power Cleans off blocks – 105
Conditioning (pain threshold training)
4 rounds for total working time of:
40 Double-Unders
12 Thrusters 95/65#
12 C2B Pullups
1:34, 1:48, 1:45, 1:37
6:04
Midline/Strength
1a) 3X10 Weighted GH Raise – 25lb plate
1b) 3X10 Reverse Hypers – 25lb plate (don’t have hyper machine, did Back EXT)
1c) 3X10 STRICT Toes to Bar – done
1a) 315 for all
1b) 205, 215, 215, 205- started catching it too deep so went down on last set
Conditioning: 1:07, 1:06: 1:13, 1:27 – 4:53 total working time
Midline- done
1a)185, 205,205,205
1b)135 for all
conditioning
1:20, 1:23, 1:36, 1:40 – 5:59 total working time
midline- a)10, 10,15
b)10,10,15
c)done
1a) 245 all sets
1b) 175 all sets
conditioning
8:32 all c2b broken, 1 rd of broken d/u thrusters ub
midline
1a)no weight
1b)95# goodmornings
1c) all strict
1a. 275
2b. 185
8:54 total work
1st round 1:35
last round 3:45
not sure other 2, wrote times on board at the gym and didnt write them down. everything tightened up last round.
midline-done
1a. 315
1b. 165
1:03/1:07/1:02/1:01 – 4:13
You know why I went so fast on those?
Because I’m fucking awesome.
Mid 1a. 25# 1b. 95#(good morning) 1c. yep
3/3/3
You ARE awesome man, good for you!
4min flat=I’m awesomer(tm)
Yep…I think I may have found the song I will do my Beat the Coach Challenge to. Now I just need to come up with the challenge!
Naples Camp wins the “Most Ass” Award.
I second that
BB Gymnastics
1a. 335
1b. 185
Conditioning
1:17
1:34
2:04
2:14
Total time 7:09
Midline/Strength
1a. no weight
1b. used the GHD backwards with no weight. Had to improvise
1c. All strict
Today was first day of Outlaw! Felt good I know I have a lot of work and a long way to go but I want to be better and be able to be more competitive! Looking forward to the road ahead!!
1A. 245 (stayed there b/c it felt weird)
1B. 195
Conditioning:
1:08/1:08/1:08/1:07
total time = 4:31
Midline
1. 35#
2. good mornings
3. strict T2B
*Just wanna give a shout out to the programming, been following since early December and hit a 65# PR deadlift last week (421#). Fuck yeah
1a) 335, then 325 on last set; felt as if form was lacking towards the end.
1b) 205
conditioning
1:08 UB
1:14 missed 1 DU
1:12 missed 2 DU
1:09 UB
Total: 4:43
midline:
1) 25#
2) No R.Hyper, used incline bench
3) all slow UB
BB Gymnastics
1a) 4X3 Halting Clean Deadlift – @ 120kg across
1b) 4X3 Power Cleans off blocks – @ 90kg across
Conditioning (pain threshold training)
4 rounds for total working time of:
40 Double-Unders
12 Thrusters 95#
12 C2B Pullups
*Rest 3 minutes between each round.
Total time including rest= 16:32
Went unbroken throughout after making a deal with my training partner that if we broke it would be a 20 burpee penalty and it worked well.
Had to rush for work so missed out midline
M= 3 F= 2 S= 2
1a. 275
1b. 205-215-225-225
WOD
1:02, 1:01, 1:02, 1:02
Everything UB but missed a CtB pull-up on the last two rounds each I had to redo.
Midline later…I hope.
Not doing the programming but I’ve read this blog every day for the last 2 months just for the colorful commentary by Coach and crew đŸ™‚ I love stalking all of your PRs (just sayin’) You guys are awesome!
1a.) 155-175-175-175
1b.) 115-115-115-115
Conditioning:
1:18
1:15
1:14
1:14
Total 5:01. Everything unbroken. Had someone time me and transitions are too slow. Wasted 7 seconds each round chalking up between Pullups and thrusters.
Felt surprisingly good today even after being on the road and redoing 12.1 yesterday.
1a) 290
1b) 200
Note to self: get more weight! This was easy/moderate.
Conditioning
5:58 total
(1:34 1:20 1:26 1:38)
DU’s were a shit show. Everything else unbroken
Midline done with body weight. Gh raises done on floor w/ light pushup.
1/2/5
1a) 305 across… idk if I did these right but they felt ok
1b) 205 across… now these were fun!
pain
1:29
2:33
2:17
2:51
=9:10 total working time
still getting used to the timing on the new Rogue speed cables. might just go back to my old buddy lee rope.
thrusters were UB every rd
C2B’s UB 1st round, but 5 – 4 – 3 every round after that
midline – yup!
I’m back! At the affiliate today, all in kg.
1a) 140kg, 140, 150, 150
1b) 100, 105, 110, 110
Pretty sure 110×3 is a PR. Felt super snappy today.
Pain:
1:12(UB), 1:17, 1:37, 1:37
C2B’s fell off the wagon the last two rounds. Screwed up doubles once in round 2 and 3. Otherwise everything was UB.
Midline:
1a) 10kg, 5kg, unweighted.
1c) 3×10 strict
No Reverse Hyper.
Conditioning
1- 1:07 – tripped up 3 times. made mistake and rested only 2 minutes after this round
2- 1:03 UB DU
3- 1:03
4- 1:09
Total- 4:22
1A) 195# (too light, wasn’t sure where to go)
1B) 275# work hard on posture
conditioning :
1:05
1:04
1:02
1:00
I re-did WOD 12.1 and got 119 burpees last night, my affiliate needed a boost, and my ego wanted to beat some of the younger guys in the gym that beat me by a few reps.
First day back to school today after february vacation, and just feel beat up so today is a rest day.
1a) 315×1 405×3
1b) 225×1 255×3
pain thrashing
1:30
1:35
1:51
3:14
=8:20 working time
Midline=yes
DLs 275
PCs 225
1:35, 1:45, 2:05, 2:15
C2bs suck
Midline done
Day 1 of outlaw. Excited.
Gone all weekend coaching competitions. No workouts. Gotta brag here for a second:
I took a kid I’m coaching to a powerlifting meet for his 12th birthday. In true Outlaw fashion, the kid WON EVERYTHING. 4 new state records. He weighed in at 102 lbs and squatted 220 ATG, benched 110, and deadlifted 247.5… and he’s only been training 4.5 months.
Tried to make up some stuff from the weekend.
Snatch up to 235– un-PR by 20 lbs. So frustrated I kicked the bar as hard as I could. Real smart.
Cleaned and jerked 310 and felt like shit doing it so called it early. Not sure what was up today.
Made up for it with today’s conditioning though.
0:55, 0:55, 0:53, 0:57 (1 falter on DUs, missed chest on 1 rep)
Total working time: 3:40
Should have done a few more rounds but I pussied out. I’ll do something later today to make up for it.
dude you’re a beast coach and athlete, you lifted as well as you could today, that’s all you can do, so just keep on doing that. keep up that champion mojo!
Its in the water over there…
BB Gym:
1a) 215
1b) 115, 135, 155, 165
Conditioning:
4:20
Split times- 1:02, 1:03, 1:06, 1:09
Midline:
1a) no weight
1b) 2 purple bands on GHD
1c) completed- straight legs, together, toes pointed.
MFS- 2, 4, 4 awesome day of training!
1a) 205, 235, 255, 275
1b) 135, 155, 175 (2), 165
Conditioning: Did 30s on the airdyne instead of double unders then unbroken
1:19
1:22
1:28
1:24
1a) 10lbs.
1b) no weight just did reverse leg lifts. no machine at the gym i was at
1c) love these đŸ™‚
315
155
1. 1:11
2. 1:08
3. 1:09
4. 1:17
= 4:45. Last round missed 1 du then came off pullups twice, grip wrecked!
1a) 385, 405, 435, 455
1b) 205, 220, 235, 255
Conditioning:
All 4 rounds between 1.10 and 1.15
1a) 26lbs
1b) Reverse Hypers 140lbs
1c) Eh –
First day of outlaw on top of wendler bench and juggernaut deadlift. only had one bar so ended up using the same weights for a and b
3 sets@155 and 1@175 for both
1:28, 2:02, 2:26, 2:30
1a) 185, 205, 215×2..set 3 I almost missed the last rep so I stayed there
1b) 275, 295, 315×2…this were really difficult
Threshold Training
1:07, 1:03, 1:07, 1:02
Total- 4:19..absolutely terrible, I really wanted sub 1! Dammit!
Sorry, 1a and 1b are mixed up! Lol
1a) 355#
1b) 225#
Conditioning: 1:03, 57s, 59s, 57s
3:56 total
1a) 275-295-295-295
1b) 185-185-195-200
Conditioning – 9:19
Midline
1a) 10 lbs – 25 lbs – 25 lbs
1b) 140 lbs – 140 lbs – 140 lbs
1c) done, slowly.
1a)315
1b)175
Conditioning: Supinated, semi-strict C2B to protect shoulder. First time doing pullups or presses in 3 or so weeks, and it showed. Double unders were shit today as well.
1:22
1:34
1:49
2:31
=7:16
Did some good mornings and situps. (Equipment/Shoulder)
From the airport to the gym….
a) 315, 335, 335, 365
b) 185, 205, 215, 225
WOD – 1:18, 1:25, 1:50, 1:45
no time for mid line
1a. 215 across
1b. 125/135/135/135
( these were really awkward I don’t think I was doing them right )
No metcon ( needed some rest legs and shoulders sore)
Midline;
1a. 25/15/15/15 (hard today)
1b. Good mornings 85#
1c. All ttb strict unbroken
Good day !
Did this at work… so no chalk
1a) 315 on all sets. Focused on good position and speed
1b) 225, pulled from mid thigh
Conditioning,
1:15
1:19
1:20
1:18
Had to run around to get to various pieces of equipment which ate up a little time.
Strength:
1a) 305
1b) 220×2, 230, 240
Conditioning: 5:27
redid 12.1 last night, score = 129 reps
Today couldnt get in during my regular time so I had to go during a class time. Class was doing CrossFit Total so that was my strength. Stayed after class and did pain threshold.
CrossFit total:
Back Squat 335#, OH Press 140#, DL 395# Total: 870# I know, I need to get stronger, that is why I am here.
Pain threshold: Total time =4:50
1:16, 1:14, 1:13, 1:07
BB Gymnastics(Did an extra set accidentally)
1a)225-225-225-275-315
1b)135-185-205-225-230×2
Conditioning
1:16
1:09
1:08
1:04
Total Time=4:34(All rounds were unbroken, tried Butterfly Chest to bar and yeah lost rhythm terribly! would’ve gone faster if I could do them)
Midline
1a)BW-25-25
1b)BW-10-15
1c) Done
1a) 295/315/315/335
1b) 185/185/185/195
2) 1:26, 1:32, 1:36, 1:47 = 6:21 total working time
3a) 15/15/15/20
3b) 135 across (Good Mornings)
3c) UB/7-3/UB
Still suck horribly at C2B. UB 2x unders/thrusters. Liked the BBG, though I’m not sure how correctly I was doing them.
BB Gymnastics: Skipped
Worked on snatch technique. Worked up to 205 and stayed there for a bit, trying to get comfortable with catching the weight.
Conditioning:
55, 56,55, 58
3:44 total working time
Midline: Toes to bar only
1a. 315, 335, 345, 365
1b. 185, 205×3.
Conditioning:
6:30. 1:19, 1:25, 1:38, 2:08. I’m slow at thrusters and don’t have the extra gay (butterfly) kip for C2B. DU’s were 39/1-UBx3, thrusters were UB (just got pretty fucking slow), C2B was UB-UB-8/4-trainwreck.
3a. 0-15-15
3b 100-120-120
3c done
BB Gymnastics: Started, but skipped due to my lower back feeling sketchy for some reason. đŸ˜¦
Conditioning: 1:17, 1:23, 1:57, 2:07
6:44 total working time
Midline: complete
1a. 365,365,405,405
1b. 225.225.225.225 felt like crap, muscled it too much
Conditioning:
58
1:04
1:05
1:06
4:13 Total
BB Gym
1a) 275,315,365,405
1b) 185,195,205,215
Midline
1a) BW, 10lbs, 10lbs
1b) (back ext) BW, 15lbs, 15lbs
1c) done
Conditioning:
7:10 – total time
1a) 4X3 Halting Clean Deadlift – 290
1b) 4X3 Power Cleans off blocks – 135,155,170
Conditioning (pain threshold training)
4 rounds for total working time of:
40 Double-Unders
12 Thrusters 95/65#
12 C2B Pullups
*Rest 3 minutes between each round.
1:48/6:48/11:47/17:17 rds, so 8:17 total working time
Midline/Strength
1a) 3X10 Weighted GH Raise – rest 45 sec.
1b) 3X10 Reverse Hypers – 30lbs, rest 45 sec.
1c) 3X10 STRICT Toes to Bar – rest 45 sec.
1a) 365, 385, 395, 385
1b) all sets at 225lbs
conditioning
1:48
1:36
1:31
1:29
I suck at chest to bars!
1a) 285#
1b) 195#
Conditioning:
1:09, 1:08, 1:08, 1:06 – 4:31 total
All unbroken reps
Midline:
1a) 65#
1b) 125#
1c) completed UB
1a) 225, 245, 265, 275lbs
1b) 165, 175, 185, 185lbs
conditioning
1:27, 1:20, 1:40, 1:57 total- 6:20
ran out of time for midline
2/2/2
midline
1a) 25lb
1b) 115lb good morning as sub
1c) done
1a) 225-275-315-315
2a) 185-205-225-230
Conditioning:
1:06-1:05-1:05-1:04
Total – 4:20
13:10 not including last rest
372 392 392 392
185 205 215 215
missed last clean on 4th round landed on my knee huuuuge bruise
be careful with this one
Halting Clean Pull: 4x3x 275, 295, 315, 315
Power Clean from Boxes, start just below knee: 3x 225, 225, 235, 225
Conditioning: Sub 24 tuck jumps for DUs: all 1:25-1:30, so < 6 total
Midline:
Subbed Hip-Back Extensions on 45 degree back ext with 70 #, 3×10.
Reverse Hyper–McGyver reverse hyper with 20# dumbbell held between ankles, 3×10
Strictish TTB, 3×10, last set broken.
M/F/S/ 4/4/4.
I need to figure out how to cycle my thrusters faster. I went as fast as I could through the Metcon, didn't break anything , but it didn't really hurt and I was slow.
I also need to start using a bar to load my back extensions. Holding two 35# plates to your chest is tough. Back pain manifested itself slightly this morning and then fled away.
Apparently I have not been finishing my clean pull-or something–those box power cleans demolished me.
BB Gym
1a) 135,165,185,185
1b) 85,95,95,100
Midline
1a) BW, BW, BW
1b) (back ext) BW, 10lbs, 10lbs
1c) done
Conditioning:
9:58 – total time
BB 1a) 325 all sets
1b) 205-225 for rest of sets
Conditioning. Total time was 4:37
Midline
GHR with 10#
sub’d good mornings with 125#
t2b done
1a) 275,325,355,355
1b) 185,195,205,215
conditioning-8:55 working time
Midline-used 12# med ball for 1a and 20# med ball for 1b.
1a/b: 275/185;295/205;315/225;365/250
* trained this morning, needed a day to rest from training and driving 11hrs on Sunday, then working Monday.
Conditioning completed 5 rds with only 2 min rest…used the Titin vest
1:03/:04/:04/:04/….=4:15
Last rd went without vest 1:11 broke du once and then hung from pullups bar last 2x reps of ctb
Took yesterday off, did this this morning, will do todays workout tonight.
1a) 275, 305, 319, 329
1b) 205, 225, 225, 235
Conditioning – 1:04, 1:04, 1:03, 1:01
I freaking love this pain threshold crap, don;t know why I love it so much, but I freaking do. I also got a few new ropes from Rx Jump Ropes, and got the lightest one they have, the thing flies man, highly recommended.
Will do accessory work midday.
bb gymnastics
1a) 125-185-195-205. way too light 1st set
1b) 115-130-135 (failed on 3rd rep)-135
conditioning
1:38, 1:35, 2:00, 2:00= 7:13. thrusters are not my friend
midline
1a) 15-15-15 could have gone heavier
1b) 100-100-100
1c) done and done!
mfs- 243
BB Gymnastics
1a) 1X3 @ 305#, 3X3 @ 325#
1b) 1X3 @ 185#, 1X3 @ 205#, 1X3 @ 215#, 1X3 @ 220#
Conditioning (pain threshold training)
5:56 Total Time (1:19, 1:36, 1:31, 1:30) – Broke D-U on last 3 rounds and 1 no rep on rounds 2 and 3 on CTB.
Midline/Strength
1a) 3X10 @ Bodyweight
1b) 3X10 @ 140#
1c) 3X10
275
180
10:12
midline was a mixed bag of pain
1a) 4X3 Halting Clean Deadlift – 275
1b) 4X3 Power Cleans off blocks – 185
40 Double-Unders
12 Thrusters 95/65#
12 C2B Pullups
16:02. I feel like i am absolutely regressing in my double unders, and the c2b just killed me.
Midline
1a) 3X10 Weighted GH Raise –Unweighted, 10#, 15#
1b) 3X10 Reverse Hypers – (subbing Good Mornings til we get a machine) 95, 105, 115
1c) 3X10 STRICT Toes to Bar –
1a)225
1b)185
metcon:4:00 working time.
1a)45. 1b)good morning 95. 1c)completed
5/5/5
Conditioning:
Round 1: 1:02 – All Unbroken
Round 2: 1:06 – All Unbroken
Round 3: 1:11 – All Unbroken
Round 4: 1:16 – Tripped up on DU once, Thrusters unbroken, lost rhythm on C2B on rep 6 – dropped and then proceeded with the next 6.
Total = 4:35
Had 2 no reps, 1 on a pull up and 1 on a thruster where I let the weight get out front – got on my toes and didnt hit parallel. It was fun, I would have been game for a few more rounds.
1a) Halting DL @225
1b) Power Clean off blocks @ 185
Conditioning
1:17, 2:01, 2:22, 3:35
3 rds UB
Midline (just 1 set of each)
1a) BW
1b) 50
1c) done
2nd day of following this fuckin sweet programming, I haven’t worked this hard in a while.
BBG:
1a) 305
1b) 205,215,225,235 (ugly)
Conditioning: 1:08 (missed 2 DUs), 1:02, 1:04, 1:05
Midline:
1a) 10, 15, 25
1b) 180, 230, 230
1c) done
Following a day behind so I can test the Open wods on Saturdays.
1a 335
1b 185
Conditioning
6:09
midline
1a unweighted
1b unweighted on GHD
1c completed
mfs-3, 7, 5
today was first day of outlaw training.
Barbell gymnastics and midline/strength completed in the am
Conditioning 9:11 unbroken
1a)245
1b)scratched, wrist is still fucked
Conditioning
1:56, 2:06, 3:30 (wheels fell off), 3:00
DU’s were a fucking mess tonight didn’t go UB any round. Also had to to strict C2B because I was in a fucking power rack.
Midline
BW
35
T2B
got it done
Been reading the blog for a couple months, time to jump in feet first. First Outlaw workout.
Easily the slowest time posted for this workout, but here it is…
BBG: Just worked on Power Clean technique, worked up to 155#.
Cond: 15:15 total working time – had to use a band for the C2B pullups. Fucked up shoulder makes kipping tricky, but I’ve struggled with C2B in the past anyway. Any suggestions besides just working on it? Taking mobility and rehab seriously.
1a) 245lb-255lb (should have gone heavier)
1b) 185lb
Conditioning:
1:18
1:19
2:22 (shit the bed on the doubles)
1:22
Total Time: 15:21
all Thrusters and c2b were ub