120306

Let me preface this post by saying, I KNOW. I know we’re only 2 weeks into the Open and the scores will flip five billion times in the next 3 weeks. I know it’s fairly meaningless until we get to Regionals and week two is all about “leaderboarding” or debating whether or not to repeat the WOD until every person you know wants to strangle you with a wire jump-rope. I get it. It’s not that big of a deal, BUT…

We currently have NINE of the top 60 women in the world, and TEN of the top 150 men in the world.

AND…

How many of you PR’d on your Back Squat as PERCENTAGE work on Monday?

Fuck yeah.


Speaking of PRs; here’s 125# Courtney Modecki at 290#.

 


WOD 120306:

BB Gymnastics

1) 15 minutes to establish a 1RM Jerk.
2a) 5X5 Push Press – heaviest possible, rest 60 sec.
2b) 5X3 Touch & Go Power Clean – heaviest possible, rest 60 sec.

Conditioning (pain threshold training)

7 rounds for total working time of:

10 Burpees
7 Deadlifts 275/185#

Rest 2 minutes after each round.

Conditioning

At any point during the day, preferably not directly before or after completing the work above:

Row 2k @ 90%

Notes: All splits should be negative, i.e., the first 500m should be the slowest and the final 500m should be the fastest.

159 responses to “120306

  1. ….I’m just sayin’, is all…

    What an exceptional start to the Games season for the Outlaws!

    Courtney – every girl and guy in my gym class will see your video tomorrow – inspirational effort!

    A great looking WOD for tomorrow!

  2. I would guess you will see more outlaws move up than down as the skill and loads increase… as overall capacity vs metcon capacity because more important

  3. Rudy here is a fuck yeah!!!! to you. Badass!!! Monday PR back squat 360.
    I weigh 150Lbs. Thank you for the torture. fuck yeah!!!

  4. Hey coach!

    I been reading your blog for a while now. Tried yesterdays workout, new PR at 120 kg!

    btw, what the deal with the negative spilts? I see you use it in many workouts. What are your psysiologic thoughts on this?

    regards Anders Jensen, Esbjerg, Denmark!

    • Negative splits are an optimal way to control the heart rate and lactic build up early in WoDs like this, consistently building up to a faster / all out sprint at the end is much better than burning out with 200m to go because you went out to fast. At least this is why I’m guessing he does it….

  5. I have a question about the pushpress/powerclean?It says heaviest possible,does that mean work to a set and stay there for all 5sets?or should i be tryin to go heavier each set? Thank you

  6. Good afternoon from the UK!
    I’m leo and have been following your programming for the last two weeks. I came across it through a Strength Wraps link on Facebook.
    I’m really enjoying training along with you guys but wanted a couple of questions answering.
    Today’s conditioning wod calls for a 245lb deadlift for reps of 7. My max is only around that as I am coming back to training after a lengthy lay off due to a crappy low back.
    Should that be a rough percentage of your 1rm?
    Also, I only get 40min to train in the AM so struggle to it the full wod in. I could also get another 40 in my lunch hour. Should I split the wod and of so, which is the best way?
    Cheers guys and thanks for such a great, free resource. Congrats on your recent results in the qualifiers and good luck for the games!

    • Scale the deadlift accordingly – there is no set percentage – by crappy low back, I’m assuming you mean an injury, in which case go low enough in weight that you can keep perfect deadlift form. If you split the WoD do all of the strength together and all of the conditioning/accessory together. But that shit is up to you and your schedule, make it work or find a program that does.

  7. Hello from Germany. I am in the Army and currently stationed in Germany. I had been following Military Athlete by Rob Shaul unitl I found this site last week. I can already see a difference in a week of following your site. Thanks for sharing your programming with everyone. I appreciate it.

  8. BB Gynmastics:
    1. worked to 150# (not near a PR, but working on breaking bad technique habits)
    2a. 125, 115, 105, 105, 105 (lat/shoulder is jacked)
    2b. 115, 120, 130, 135, 140 (again, trying to break bad habit – jumping forward)

    Conditioning:
    3:31 total (:31; :30, :31, :30, :30, :30, :30, :29)
    – I actually did 8 rounds by accident. First round was the slowest (:34), so I threw it out.

    Row – later

    M/F/S – 2/3/7 (lots of lat/shoulder/elbow pain from MU yesterday)

  9. 255# split jerk (5# PR), feel like I could have got 260# with more time

    WOD:
    3:49 total working time, negative or even splits all the way through from 0:36 on first round to 0:31 on last round

    Ran out of time due to long warmup, will finish rest of work tonight

  10. When I started Outlaw my back squat was 365#. 2 weeks ago I hit 405# and Yesterday with a slight touch from a spotter I stood up with 415#, due to the touch from the spotter I cant call it a PR but going from 365 to 405 in 3 months if fucking ridiculous! Rudy you know your shit.

  11. Skipped conditioning yesterday due to soreness, hit strength hard tho. Second back squat p.r. since starting this program a couple months ago. 390 made another 10# jump yesterday. I’m also up about 8 pounds bodyweight because my legs are growing. The Outlaw way is effectively helping me recover from years of gym rat bench press fixation. Training later today.

  12. I pr’d by 5# on my back squat. This was after a week of being sick. I think I could have thrown another 10# on and hit that too. 320# FWIW

  13. Felt like shit today. Slow, sore, blah, blah, blah, whine

    1) worked up to 215, missed 230 twice

    2a) 145, 150, 155×4, 155, 160×3
    2b) 175, 185, 195, 200 (PR), 205×1 (nothing left)

    I attempted the first round of conditioning and just didn’t have anything in me…couldn’t push through today.

    I still plan on rowing later.

  14. 1) worked up to 235 which i’m pretty sure is a PR.
    2a) all 175
    2b) mis-read and did full cleans 225, 225, 225, 225, 235 (missed 3rd REP)

    Conditioning:
    :29, :29, :27, :30, :29, :29, :28 = 3:20

    12.1 has clearly improved my speed on the burpees.🙂

  15. PR on Jerk…got 205
    2a 135/140/145/150/155
    2b 135/140/145/150/155

    Conditioning: 4:38 (average 40 sec per round)

    Rowing later.

  16. 1) 175 (185 f)

    2a) skipped b/c of shoulder.

    2b) 105, 125, 135, 135, 135 – didn’t go as heavy as possible. worked on technique. i suck at power cleans (and snatches). i’m so much more comfortable catching in the full squat.

    pain threshold conditioning:
    total time = 3:27. splits = :34, :31, :27, :29, :29, :29, :29
    didn’t warm up before this b/c i was rushed for time. as a result my first two rounds of burpees were much slower than the rest.

    – hour rest –

    2K row:
    didn’t pay attention to splits. used first 1500m as a recovery row. back still pretty sore from 12.2. went about 90% on final 500m, but didn’t pay attention to final time or meters

    MFS – 2/3/4

      • not only is your comment not helpful, it is also not funny.
        I am trying to scale this for someone whose max is only 300ish. He could probably get through it with 275 but it would take a while. In that case would it be better to scale so he can go unbroken? Going heavy and slow seems like it would defeat the point of a pain threshold wod

      • Mr. Curator, reread your initial post and then read back a few weeks and see how unforgiving we are in terms of stupid questions. Your question is dumb. <–fact.

        Now if you added in the back story then that might not have led Paneles down the path that you forced him down, but blaming him for your poor decisions is no one's fault but your own.

        Now my advice is to get a new screen name and try this whole thing again because first impressions are the lasting ones…and you didn't make a good one.

      • Just because they can’t handle the specified loads does not mean they cannot benefit from the programming. The same quality and type of work is needed to improve, even if someone is weaker than the targets of this specific program. I was simply questioning the intended pace of the deadlift in this particular workout.Thank you for an actual answer though.

  17. I started following outlaw programming 3 weeks ago had been stuck at 335 for a while and had a 10lb PR yesterday. I am very pleased and look forward to watching my numbers grow.

  18. Strength
    1) 275 (+20# PR!!!)
    2a) All at 185# (tough ass sets)
    2b) 205, 215, 225, 235 (2), 225

    Conditioning #1
    As Rx’d (1:30 breaks instead of 2:00)
    Total time = 4:36
    Best round :37, worst round :44

    Conditioning #2
    I will do it later, had to get to class.

  19. Mr. Tom,
    While my initial post may have been slightly unclear, it was not a stupid question. Furthermore, I do not care about the impression I leave upon you. I appreciate your feedback, but unless you have a reasonable answer to my question, I not care to see that either.
    Thank you

      • Get smarter, if you can’t figure out how to scale for your athlete you should re-think your position as a coach. Also, the chick I work out with has a 215 max and did the 185 all unbroken in sub 45 second splits. Tell your athlete to either man the F up or learn how to scale your own fucking athlete.

        P.s. Slighting HQ with your stupid screen name is sad. Be more clever or use your real name.

      • I am not a coach. I was asking on behalf of my workout partner. That being said, the question was regarding the desired effect of the deadlift portion of this workout. Without knowing that, no coach could decide whether to scale or how much. I am not Rudy, so without asking I cannot know what his intentions are with this workout.
        PS- your opinion is irrelevant

      • I just read through his pissy (and a bit creepy blog). Something tells me he’s not too worried about good impressions. Just sayin’.

      • I second Laura’s comment below. This is way too entertaining! I am glad everyone can get along though, and that we are demonstrating our two emotions “anger and fuck yeah.” EPIC.

  20. Laura – For the site upgrade, can we make IP ban one of the hard requirements for any proposals we receive? I’m just now realizing that might come in useful.

  21. 1.) 200 lbs
    2.a) 155, 165, 175, 180, 185
    2.b) 155, 165, 175, 175, 180

    Conditioning #1:
    I have a DL best of about 360, but I did 275 for all, and my rounds were:
    80, 88, 90, 94, 111, 119, 118 (slow, but as prescribed…)
    I’d rather be an Outlaw than a “Pout”law….

    Conditioning #2:
    total time of 8:30 (negative splits; started 10 minutes after Conditioning #1)

    • I just flippin’ realized that the WOD called for 7 burpees. PE teacher here (can’t read, so they put me in weight room) did 10… I had to do 2 sets of 5 for each round, so I lost some time catching my breath and bracing for the second set).

      I am trying to salvage some dignity after reading posted times. I remain absolutely motivated by this parliament of owls…

  22. 1.) 155 Failed at 165
    2a.) 105-110-110-110
    2b.) 115-125-135-135 (pr for touch and go)

    Conditioning:
    :57, :47, :39, :38, :41, :42, :41

    Total: 5:08

    Burpees felt great today, wish they felt like this last week! Scaled to #155 on deads as back is still fired up from 12.2 on Sunday. Trying to be smart and save myself for 12.3 as I may have to do it Thursday.

    Finished with some Midline as I have skipped a few recently.

  23. BB gymnastics:

    1) 255 on the jerk, 10 pound pr! Went for 275 afterwards cuz it felt so good, and should have had it… Didn’t drop enough… Oh well, next time!

    2a) 155, 165, 175, 185, 195

    2b) 185, 195, 205, 215, 225 (ugly, but completed)

    Pain Threshold Training:

    :31, :28, :27, :26, :25, :26, :25
    Felt AWESOME. Super fast on the burpees, landed next to the bar off my last burpee and started pulling. Shoulda gone faster on set 1! Haha.

    Conditioning:

    1:55, 1:54, 1:52, 1:45

    Had to do it right after the PTT due to time… Hate to alter the programming but had to do what I had to do. Tough figuring out how to do 90% with negative splits… Haha. I’ll figure it out soon enough.

  24. BB Gymnastics-

    1RM Jerk- Max was 105kg today which I was disappointed with. Shoulders still felt fried from Sundays 1RM C & J effort which I had to make up due to work on Sat.

    Push Press 70kg x 5
    Power Clean Touch & go @ 70kg x 3

    Conditioning

    6:35 @ 125kg Deadlift

    2km Row = 7:43 minutes

    M= 8 F= 6 S= 6

  25. bb gymnastics:
    1) 215#(20# PR)
    2a) 135# for all sets
    2b) 155#, 165#(had to squat),155# for the rest

    Conditioning:
    43, 41, 39, 41, 39, 39, 38 total time= 4:40

    Row-later

    **had been stuck at 195# jerk for months didnt know if my 155# frame would ever be able to put 200# over my head. 3rd week of Outlaw=huge PR. Also PR on squat yesterday @ 340# up from 325# before Outlaw. I have to say that the workouts are definitely more challenging. I thought I was working hard before, but these are hard enough that I face psychological challenge asking-can I do this workout today. The results will go a long way in motivating me to keep getting after it. Thanks for the results.

  26. Felt pretty worn out until about halfway through the 2a/b…..then I got all jacked up for some reason. May take tomorrow off….not sure. Haven’t really rested in a while.
    Friday Open WOD, Saturday skiing, Sunday Open WOD, Monday & Tuesday Outlaw…..

    1) 15 min 1RM Split Jerk
    285
    Failed 300, and 305 4x and just left it there with about 5 min left.

    2a) 205, 215 x4f, 215, 220, 225

    2b) 225, 235, 250, 260, 275 x 2 + the closest fail in history.

    Conditioning (Pain Threshold training)

    Goal was to beat JHoggan😉

    Total time – 2:53

    0:26
    0:25
    0:24
    0:24
    0:25
    0:25
    0:24

    Coaching all night, will do the 2k Row if I can.

    MFS
    2/5/4

    • nice work man…your goal was to beat JHoggan…My goals to beat both of you guys, hitting it in the AM since Im running a day behind just so I can line up my gyms day for the open WOD and Outlaws day for the open WOD.

    • I think you shorter people have an advantage on burpees. My times were as follows:

      :30
      :30
      :30
      :35 (IDK what happened here)
      :32
      :30
      :31

      Damn, you and JC both got me. Idk how I could have moved any faster though.
      Dude awesome work, those times are sick.

  27. Outlaw blog… Funny… Nobody gets away with any crap here. Love it.

    1) 275#
    2a) 185#
    2b) 225#

    conditioning
    52,39,34,36,39,35,32 total time=4:27

    Then rested a couple hours and hit the row
    1:58, 1:55, 1:49, 1:40 split times

  28. m/5’5″/150

    Jerk – Worked up to 205

    PP – 145, 155, 155, 160, 160
    PC – 145, 155, 155, 160, 160

    Conditioning –
    :58, :58, 1:01, 1:04, 1:07, 1:04, 1:13

    I don’t have a rower so I ran 1.5 miles
    9:53

    I’m feeling some serious tendonitis in my left elbow that’s radiating back and forth to my shoulder. Lowering myself on the burpees really slowed me down.

    DL felt good coming back from my fractured femurs.

  29. Good times! 321… New baby girl! First day back at it after my 2nd daughter was born Friday.

    Kinda spliced the strength pieces of yesterday and today because I didn’t want to take to much time away from the squats.

    1) Split Jerk – 290 – 15lb PR!
    2) LBBS – slight variation because the PJ’s took a lot out of my legs.
    225×5 265×3 300×3 335×1 2 sets of 225×5

    Conditioning:
    :40
    :38
    :38
    :37
    :38
    :36
    :37

  30. 1) 225 – 10lbs under PR

    2a) 145 – 155 – 165 – 170 – 170
    2b) 215 – 215 – 215 – 215 – 215

    MetCon
    40 – 42 – 40 – 39 – 37 – 38 – 40 = 4:36

    1 hour break

    2k row
    2:00 – 1:57 – 1:55 – 1:51 = 7:45

  31. 1) Split Jerk – 240 5# PR

    2a) 165, 170, 175, 180, 185

    2b) 215

    Conditioning – 34, 34, 33, 32, 33, 35, 35

  32. Push jerk 120kg
    push press 194lbs
    cleans got to 100kg

    conditioning 17 minutes not including last rest

  33. Week 2 Outlaw

    1. Split Jerk, couldn’t reach my previous PR at 265. Just have a lot of issues with this lift. Hit 255.
    2. PC at 195 and PP at 155. Felt very solid, maybe could have gone heavier but wanted to have solid technique.

    Conditioning 3:50 total.
    Almost everything between 45 and 50.

  34. BB Gymnastics

    1) 15 minutes to establish a 1RM Jerk. New PB @ 130kg
    2a) 5X5 Push Press – across @ 85kg
    2b) 5X3 Touch & Go Power Clean – 90, 95, 100, 102.5, 105kg.

    Conditioning (pain threshold training)
    7 rounds for total working time of:
    10 Burpees
    7 Deadlifts 125kg
    Rest 2 minutes after each round.
    Times = 33, 33, 34, 33, 35, 33, 30
    Total = 3:51

    Conditioning
    Row 2k @ 90%
    Negative splits – check. Total time = 7:04

    MFS = 454

  35. I know next week is the last week (week 12) of the current cycle. Anyone have any idea what the next cycle focuses on. This one focused on the Back Squat right?

    Thank You!

  36. Jerk:225 5lb PR. Quit after hitting a new PR but felt light
    PP: 135, 145, 155, 165, 165
    PC: 185, 190, 195, 200, 205

    WOD: working time 5:19

    Row in the AM: 8:15, rowing is gay

  37. 1) 225, 235, 245, 255 (10# pr), 265 (20# pr)
    2a) 145, 155, 165, 175, 175
    2b) 185, 205, 225 (1) 225 (2), 225

    PTT

    3:01 total time – – all rounds between :25 – :27

  38. 1) 275# – put on 285# due to weight limitations and just missed…next time. 20# PR
    2a) 185#- shoulders were a little fried
    2b) 205, 225# for the rest

    conditioning
    Total: 4:17 (Range :39/:35)

    Getting ready to row now, will post soon.

  39. 1)215 Busch League. PR is 225
    2a)155,165,175 (10# PR),180F,165,165
    2b)155,165,175,180F on last rep, 165

    Dongditioning: 5:48 Big jump on all the burpees, Went unbroken on DL about every other round. Shit got heavy last round.

    Rowing. Ever heard of an engine, who rows?
    I’ll do it in the morning.

    3/3/4

  40. 1) Technique work up to 195. I can PP this weight, but my Jerk technique is awful.

    2a) 135, 155, 175, 180, 185
    2b) 135, 155, 175, 185, 185

    Conditioning:
    39, 35, 35, 30, 31, 33, 33 (3:56)

    Completed row immediately following the conditioning: 8:52

  41. 1) 165 (worked on form)
    2a) 115-115-115-120-120
    2b) 145 for all sets

    Conditioning: 41, 40, 40, 40, 39, 39, 38 (4:37)

  42. Jerk- worked technique and felt the best I have ever felt with 185. Tried 195 lbs twice but could not drop fast enough under bar. more work to do

    Push Press 145, 155, 160, 160, 160
    Cleans 155, 165, 175, 175, 185

    Threshold Training: 37, 37, 36. 38, 37, 37 total time 4:22

    no row. will hit tomorrow if not crazy amount of work

  43. 1) 275 lb..PR!!!
    2a) 135, 155, 165, 175, 185×4
    2b) 205×2, 225×3(all fails)..bad power clean session

    Pain Threshold
    :28, :26, :27, :26, :27, :27, :27

    Skipping the row. Feeling way beat up

  44. BB Gymnastics
    1) 15 minutes to establish a 1RM Jerk.
    205#
    This was by far the worst performance ever on a push jerk…I can push press this weight. I haven’t done them in about 8 months but my form and flexibility have gone out the window…doesnt make sense when below I was cleaning 205# for sets. Previous 1Rm was 235#

    2a) 5X5 Push Press – heaviest possible, rest 60 sec.
    3 sets @ 155#, 2 set @ 165#

    2b) 5X3 Touch & Go Power Clean – heaviest possible, rest 60 sec.
    3 sets @ 185#, 2 sets @ 205#

    Conditioning (pain threshold training)

    7 rounds for total working time of:
    10 Burpees
    7 Deadlifts 275/185#
    Rest 2 minutes after each round.

    :36, :35, :35, :36, :35, :35, :35
    Total working time of 4:07

    Conditioning

    At any point during the day, preferably not directly before or after completing the work above:

    Unfortunately due to lack of time in my day I only rested 5 min after the pain threshold training

    Row 2k @ 90%
    7:31.3
    Splits: 1:58, 1:54, 1:50, 1:46

  45. Oh and I forgot to mention Rudy that I am super jealous of all the EXERCISERS who can attend your training camps back east. Come out here to the west coast sometime!!

  46.  1)225,245, 265, 285 (fx2)
    2a) 155, 175,185,205, 215(3)
    2b) 185,195,205,205,205

    Conditioning: 3:33
    Splits: 35,30,30,29,30,29,30

  47. Jerk: 205, missed 225 three times. so close it was frustratingly motivating. Would have gone after that all night if not for the class coming in…

    PP: 135, 140, 145, 155×3, 155×3 (shoulders felt fried)
    PC: 155, 165 for the rest. These felt good and could have gone heavier but trying to “touch and go” limited what I could handle on the way down.

    Conditioning: I forget, all under a minute except for rnd 6 that was exactly a minute. Probably average 45 seconds or so. That is a heavy DL for me, so took an extra second or two to set up at the bar. Very happy.

    M=5, F=3, S=8. (if 10 were feeling great). Definitely tired feeling today.

  48. F this day! It was one of those days where nothing really went great. ugh.

    1) got up to 175. had nothing in the hips. 200# would be a PR.

    Cue the TEARS. And this hardly ever happens. So then I got mad as hell and just had to take it out on the next parts.

    2a) 115, 125, 130, got 135 for 3, 125
    2b) 135, 145, 150, 155, got 160 for 2

    Conditioning:
    32, 30, 28, 28, 28, 28, 27 = 3:21. happy with this since I suck at deads. 185# felt great today.

    less than 2 hours later had to do the 2K: could not go at 90%, had nothing in the tank and this was in between coaching classes.
    8:56.1 slow as hell.
    splits were 2:14.1, 2:16.5, 2:15.0, 2:10.6

    Ugh so glad this day is over. On to the next one.

    MFS – 8, 6, 5

  49. 1) worked up to 255. Did it about 3 times. Kept pressing it out with right arm, so stayed there. Workin on catching it lower. Max is 265.
    2a) 165 175 185 195(PR) 200(f on 4th rep)
    2b) 165 175 185 195 205

    Conditioning: only did 5 rounds
    50, 53, 49, 49, 52
    So happy I did DL’s unbroken and not change weight.

    No rower. I did 10 min of DU’s. Tried to get a max set of unbroken reps. Got 38. This new rouge rope is pissin me off.

    2/3/3

  50. 1) Push jerk 260 (5# PR)
    2a) 185, 195, 195, 185, 185
    2b) 185, 195, 195, 205, 215 (should have gone up earlier and hit 225)

    Conditioning:
    :46, :46, :47, :42, :42, :41, :40 = 5:06

  51. 1. 235#, ugh. Still suck at getting under the bar quickly.
    2a. 185, 185, 185 (x4), 175, 175
    2b. 205, 215, 225, 235, 245

    burpee/deadlift:
    37, 34, 33, 32, 30, 30, 28. 3:44.

    Did yesterday’s TGU at pussy weight.

    No time for boating.

  52. Long day at work. Wasn’t going to jerk when I got to the gym, but said fuck it bc I was just in a pisses off mood.

    Split Jerks from the rack – 275, 295, 315, 335(old PR), 350(3 attempts- got a little more pisses each time stuck the last one and got my feet together and started to lose it) will post video.

    PP – 205, 205, 210, 215, 220
    PC – 225, 235, 245, 250, 255(2)

    Metcon
    :36, :35, :35, :34, :34, :34, :34
    Total – 4:02

    Didn’t want to go to the gym at all tonight, but once I got there I got really motivated and had an awesome night.

  53. 1) 235, behind the neck
    2a) 155, 165, 170, 175, 175(4)
    2b) 185, 195, 205(2), 205, 205(2)
    Conditioning- 3:29 total time

  54. 1) worked up to 265. F at 275. Wrist was not happy.
    2) worked up to 185, w/ a couple failed 5th reps.
    2b) worked up to 245, but caught one rep wrong and hurt like hell, so stopped.

    PTT — 26, 27, 28, 28, 29, 29, 28 (seconds… Ended at 15:15)

    M/F/S – 4/4/5

  55. Ok, frustrating but somehow positive couple days (if I can figure out how to post video, you all will be able to see why). Stupidly ran out of steam on yesterday’s squat and missed a 20# PR of 440# literally in the upper middle part of the lift. Pissed! Today was much of the same.

    1) missed 275, jumped to 295, could not stay locked out. Same thing on 3 attempts of 285. It is SO god damn easy over head, but my effing elbow refuses to stay locked. Completely frustrated that it feels so light and it won’t just stick!

    2a) 185, 195, 205(x3), 205, 205
    2b) 205, 215, 235, 245, 255(x1)

    Conditioning – 36, 35, 34, 31, 32, 32, 31 – total time – 3:51
    So, was sitting after this one wondering how people were getting in the 20’s, because I felt super strong and was giving every ounce of energy I had. Bummed out I began unloading the weights and realized I did the thing with 295# on the bar. So, take that Jay Rhodes and Jason Hoggan!!

    Did not do row…

  56. 1 & 2) Started warming up for the jerk’s, something’s off with my rotator so took it easy.

    Condtioning: Was wondering why everyone was absolutely killing my times… accidentally did 10 and 10 for reps.

    34,35,37,38,39,40,39 (approx)

    Didn’t have time for the row.

  57. 1: in 15 min, 45, 135, 185, 195, 200Fl, 200FL.
    2a&b used 135, 145, 145, 150, 150, did cleans then push press from last one, rested in between each, looks like I did that wrong… Shoulders are tight as a mofo from either yesterday’s muscle ups or from my being a puss.

    Paintrain: RX :44, :42, :45, :44, :51, :51, :55. 5:46.7 total time everything unbroken.

    No time for 2k row.

  58. 1. 225,245,255,265,275 F

    2a. 195
    2b 225 I only did one set elbows stated bugging m

    Conditioning
    33,31,31,33,30,31,30

    Anyone 6’1″ or taller??? let me know if you guys got in the 20’s. I felt like I was flying but no matter how fast I went I couldn’t get faster than 30 sec.

  59. Jerk 225-245-265-275f Not feeling it today

    2a) PP 155-165-175-185pr-195pr
    2b) PC 185- 205 – 225 – 225- 225

    Got excited on the PP and went up for 1s. Hit 225lbs for a 30lbs PR!!

    Conditioning 4:26 on total working time

  60. A: 252(PR)
    B1: 135,155,165,176,185 x 1 (f)
    B2: 135,176,198,208, X
    +
    4:03
    +
    7:40.6 (really poorly paced, way more gas at the end, came off the rower totally fine)

    M/F/S: 3/4/8 (back still jacked up…)

  61. I only did the row because I had a back spasm while warming up for back squat yesterday.
    Splits-1:55,1:53,1:51,1:49.4- 7:29.4

    • Made this one up after 12.3 today
      1)195 lbs 20lbs below pr
      2a)115,125,135,140,145
      2b)180,190,195,190,200(2)
      conditioning-:40,39,37,40,39,34,35- 4:24(245lbs)
      3/4/3

  62. split jerk 155

    pp- 95, 105, 105, 105, 105
    tng pc-95, 115, 125, 135,135

    did yesterday’s conditioning today…

  63. 100#, Still not getting under the bar quick enough but happy about the weight
    2a. #75
    2b. #75
    stayed light on these two exercises…Shoulders were not feeling great / wanted to work more on technique

    burpee/deadlift:
    59,51,48,37,45,45,40 (DL weight= 160)
    Back was on fire

    8:47 on the row….

  64. 1) 215 (tied PR)
    2a) 135/135/145/150(f)/145
    2b) 165/185/205/215(f)/205

    Conditioning #1 – 4:11 (:38/:36/:35/:35/:36/:37/:34)

    Conditioning #2 – 7:10.6 (1:50/1:48/1:46/1:44)

  65. Didn’t max on Jerk

    Conditioning:
    No idea what my time was…I just tried to beat Josh, Daigle and Daniel every round. It had to be less than a minute for each round. They had the timer–and they beat me. I felt like I was going to bust a lung, though. I never let up. Using a weight belt for deads has allowed me to train with the lift and not have back spasms for a month after.

    1a: Push Press: 95, 95, 105, 105, 105 (these got heavy in set 4 and 5) failed rep 5 in set 5. Tried to redo and push jerked.
    1b: PC: 95, 115, 125, 125, 125

    Row: 8:32

    Had to do this all in an hour because my daughter had a track meet.

    MFS 1/2/5–groin is really sore. ART before training

  66. 1) 150# – Shoulders have been my weakest link to date. This is the most weight I’ve ever put overhead. Shows you what happens when you program for yourself. You fail to improve your weaknesses.

    2a) PP – 115, 120, 125, 130 x 4, 130 x 3
    2b) PC – 135, 135, 135, 140, 140

    3) Didn’t have access to a rower today. Ran 1 mile at ~95% in 5:54.

    4) 8:47 @ 250# DLs – splits were between 1:00 and 1:30 throughout. UB burpees, didn’t break up the DLs until the 5th round when DL form started to degrade.

  67. First day following the outlaw way! CrosFit affiliate owner out in san diego, CA.

    1) 320lbs
    24)205,215,205,215,205
    2b)205,215,225,235,245

    low :40s through the deads and burpees.

    row. 7:02.

    MFS- 10/8/8

    Felt pretty great through out the wod. push press was tough to manage in the superset fashion. Tweaked my back a little lowering a heavy jerk back to the shoulders so that messed up the confidence in driving overhead. Loving this programing!

  68. LOVED Burgener on the Games update putting the smackdown on the “high reps of o-lifts will kill our sport” haters.

    1) 255. 10 pound pr. Got 265 up, but I am pressing it out more on one side, so screw it.
    2a)185, 185, 195, 205, 205
    2b)165, 185, 195, 205, 205
    Conditioning: Only time for 5 rounds, 55, 1:06, 56, 1:01, 1:04

    Row: I missed the “90%” part,. so started out too slow. 8:00 even.

  69. BB Gymnastics
    1) 15 minutes to establish a 1RM Jerk.
    225#
    I feel like I always go to split jerks and wanted to work on a regular jerk. 225# felt heavy but I have gone as high as 265# split.

    2a) 5X5 Push Press – heaviest possible, rest 60 sec.
    5sets @ 155# (could have gone heavier)

    2b) 5X3 Touch & Go Power Clean – heaviest possible, rest 60 sec.
    5 sets @ 185 (should have gone heavier)

    Conditioning (pain threshold training)

    7 rounds for total working time of:
    10 Burpees
    7 Deadlifts 275/185#
    Rest 2 minutes after each round.

    :31, :29, :27, :29, :33, :35, :29
    Total working time of 3:33

    Was completely shot after the 7rds, much harder than I thought.

    Conditioning:

    Row 2k
    7:01.1

    my best 2k is 6:52 and after I did that I couldn’t do shit for 20mins. I felt just a little short of breath after this 2k and 9 seconds off my PR felt very encouraging that my work capacity is getting better.

  70. BB Gymnastics

    1) 15 minutes to establish a 1RM Jerk.

    205
    225
    245
    260 F
    260 F

    Current PR 255. Need to take a break from this, stuck at 255.

    2a) 5X5 Push Press – heaviest possible, rest 60 sec.

    175
    185 – Tied 5 REP PR
    185 x4
    185 x4

    Wrist was hurting, left it at 4 sets.

    2b) 5X3 Touch & Go Power Clean – heaviest possible, rest 60 sec.

    205
    215
    225 PR
    230 PR
    235 x2 PR lost my hook grip on this and kinda gave up on the 3rd.

  71. Splits were 35,36,39,38,34,31,30 total working time 4:03
    Did a pre workout with the class. Will row later

  72. 1) Worked up to 115kg. Failed 120kg twice. I’ll get my jerk power back soon.
    2a) 80, 85, 90, 95, 100(3 reps)
    2b) 80, 90, 100, 105, 110(f last rep)

    Splits:
    35, 37, 38, 35, 36, 35, 34

    On the break between round 3 and 4 I all the sudden remember Dan Bailey saying that Mikko once told him that he doesn’t believe in pain when he works out. So I tried it and apparently it worked cause my split times dropped and stayed consistent after that.

    Skipped teh row.

  73. Dammit it you guys are fast. I was touch n go with all rounds, all unbroken and I was in the high 30’s low 40’s for conditioning.

  74. From now on I’m reading comments BEFORE hitting the workout. Should’ve pushed harder on the burpees

    1) 225# – 20# PR and major milestone after slowly working back to normal capacity following 5 months of impinged shoulder

    2a) 135,155,165,175,165
    2b) 165, 185, 195, 195, 205

    Pain Threshold Training

    :41, :42, :48, :51, :48, :48, :44 = 5:36 – I need to stop fucking taking a few seconds to “rest” in between movements. All of these #’s would be :05 – :10 faster with less transition time. Thanks for the motivation!

    Skipped row, close to death.

  75. BB Gymnastics

    1) 275. 15lb PR!!.
    2a) 185lbs
    2b) 195lbs
    Had to adjust weight down after first round. was not able to do touch and go

    Conditioning (pain threshold training)
    4:51 total work time

    Conditioning
    7:27.1 PR
    descended each 500 pace from 1:59, 1:54, 1:51, 1:46-1:51

  76. 1) 275# Felt like shit
    2a) Kept at 135 with shoulder injury… really getting pissed being injured
    2b) 225 all sets

    Conditioning… Fuck that. That was my attitude, everything fucking hurt, so I acted like a bitch and called it a day. Live to fight another day… or I need steroids, I don’t know.

  77. 1) 285, missed 305 twice. Previous PR is 300
    2a) 165, 185, 195(4), 195
    2b) 185, 205, 215, 225

    No conditioning. Back is still pretty lit up from Sunday’s wod so it needs some extra rest.

  78. 1) 185 (20 lbs under pr)
    2a) 205-215×4 (did bench press. Shoulders pretty worn from 12.3 yesterday)
    2b) 155-175×4

    Conditioning: (added 3 muscle ups to the front end because I didn’t get to do them in yesterday’s wod) 1:13-1:14-1:16-1:20-1:21-1:23-1:26.

  79. BB Gym
    1) 155-175-195-205-215-225-235(x)-235 5 lb PR
    2a) 155
    2b) 175
    Pain Threshold
    All rounds between 38-41s
    Conditioning
    6:59, last 500 was the quickest, third 500 was the slowest, came out a little to fast the first two.

    2/2/5

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