120327

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Last night I alluded to what we would be doing throughout the Regional season. I will try to explain briefly:

-The basic template, which everyone has followed on a daily basis, will remain exactly as it has been. Everyone, from those who have zero competitive aspirations to those who I coach personally (and everyone in between), will follow this basic template. It is the foundation of the program and always will be. I will add a few higher-degree-of-difficulty aspects to it and will play with both volume and intensity throughout the Regional and Games seasons, but it will continue to include the same basic principles of the Outlaw Doctrine that it always has.

-I will be adding extra work periodically over the next 4 weeks, then will be continuing that wave throughout the Regional season.

Here are the basics of how it will work…

We will add approximately 5-10% volume per week (basically 1 or 2 WODs), plus extra skill and endurance work, all the way up to and tapering for each week’s Regionals. How will you know which extra work is for you? I’ll use a complicated system known as “numbers” to distinguish the groups according to which week you will be competing. For instance, if you’re part of the Southeast Region you will do the extra work for Group 1, if you are in the Northwest Region you will do the work for Group 5.

If you are a part of that 5th group, or really any of the 2nd-5th groups for that matter, it is important that you DO NOT start loading early. Trust the program, and trust the structure. If you would like to do some of the skill work from the other groups before your specific wave starts, it should not be an issue.

Also, I will be adding a team WOD at least twice a week. I hope this will help with logistics for the many teams we know are now following as a unit. I will announce the specific schedule for the team WODs when I post the first one.

-If you are a non-Regional individual or team competitor you can disregard everything I just said. You should, however, stick to the main template religiously. Do not think its time to pick and choose between whichever group’s WOD looks the coolest. If we’ve proven anything at this point, we’ve proven that if you stick to the structure of the template, you will continue to get better no matter where you start from.

That is not to say that everyone will not participate in some aspect of the loading that those who are going to Regionals will experience. We believe strongly in a season, and the template will reflect that we are in season. The volume of the lower-skill, lighter-weight movements will slightly increase, as the heavier skeletal loading elements will slightly decrease (that’s a very slight slightly). If you would like to pick and choose skill work from the Regional groups, again, it should not be an issue. Just make sure you ONLY do extra skill work and nothing else.

-Finally: yes, I am coaching some specific athletes currently and, yes, I will be programming for their specific development. I am willing to take on a more individuals who have qualified for Regionals, but as I’m sure you can understand, it will be on a case by case basis. We will have other options for remote coaching on the site soon, but for the sake of preparation for Regionals and the Games, the clock is clearly ticking. If you are interested email me at Rudy@OutlawCrossFit.com.

Here it is, as promised. Video of the 3 Outlaw region champions, Brandon Phillips, Kevin Simons, and Jason Hoggan, going head to head on 12.5.

WOD 120327:

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU
Row 500m

Rest 1:1

Notes: HSPU standard is hands on 45# plates with an Ab-Mat in the middle, kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24/16kg

2) ME UB Thrusters 115/75#

3) ME HS Walk for distance (3 attempts)

*Rest as needed between efforts.

129 responses to “120327”

  1. New to the ‘Outlaw’ order….what does the ‘ME’ stands for…..I know I’ll get some beating for this question and I’m game for that.

  2. I can’t see the video for some reason, but Justin sent me a link to this copy, in case others are having the same issue. (Almost embarrassed to post this, considering I look like I’m in slow-motion compared to these two).

    Apparently we had 7 billion cameras going during this heat.

      • epic – very imposing or impressive; surpassing the ordinary (especially in size or scale); “an epic voyage.”

        There was nothing ordinary about this 12.5 Open WOD held at an Outlaw training camp with so many top competitors. I would have paid just to be a spectator at this event and T was there.
        I have seen you add nothing here but troll material. Please, save your shtick/comments for someone else or reddit. Good day.

      • I’m generally a nice guy. So when I posted the response to Tom, I wanted to lighten it up by a reference to one of the top female games athletes, a somewhat of a “call back” to my earlier posts. Your obsession with tracking my interest in her success is kinda creepy. But thanks for being honest.

        I’m a huge fan of Tebow, Froning, MJ, the Titans, women’s Olympic gymnastics(Kim Zmeskal), my two sons and daughter, and all things Georgia. Does that creep you out too, dude?

      • I’m only going to say this once: moderators here do not / will not edit people’s posts except to remove inappropriate content (which for this site it going to be pretty fucking hard to do) or unless specifically marked that it has been edited. I’m the only one on here today and I did no such thing.

        Anyone is capable of creating a fake account with a gravitar to “look” like someone else. If that happens, I will take a massive shit on whoever does it.

        I can’t spend all day on here, so go fucking lift something, assholes.

    • Well looks like I actually got 117 instead of 114. I was not no-repped and my last set of thrusters was the set of 18 but I did 21. Josh…no worries brother but I was positive I had done more than you said. Trust me, it doesn’t really make a difference…now if i t had kept me out of Regionals I would be hovering over you in your sleep right now…HA!

      • And why should you get credit for doing 21 thrusters when you only needed to do 18. That would be your own fault for doing unnecessary reps

  5. When Rudy refers to the “basic template,” is that the programming on OutlawCrossFit.com general website as opposed to the programmIng under the Ourlaw Way banner? Thanks

    • I may have more time to “wait and see” being in Hawaii but I almost 99.9% trust in how Rudy will post/present the work needed to be done by who, if I have an internal ? im thinking to myself, the next sentence answers. Just wait and see

  6. Hi,

    I’m one of those Dumbass noobs and here’s my question. Do the % of the PS + S refer to the weakest of both exercises (1 barbell) or to both ( 2 barbells)?

    Thx

    • Broham if you haven’t read the FAQ and Outlaw doctrine read those first, if answer isnt there just go back a few days and read the comments. Its like the military, someone has done it before you can think of it, just go back and read.

  7. Just to make sure this is the 4th workout in a row right? I am confused with the bold number marking the wod and the date not matching up. So if I am doing this right this is the 4th day right? I used to doing 4on 1 off 1 on but this will be my 4th day snatching and I have to be doing something wrong. Thanks

    • THis program is 3-on-1-off; 2-on-1-off. We work Mon, Tue, Wed, Fri, Sat and rest on Thu, Sun.

      The title of the post is the day it is intended for; however, Rudy has historically posted the night prior which gives the post a different day.

      Does that answer your question?

  8. Felt like hot garbage today.
    1. 100,10,115lbs
    2. 155, 165 lbs
    Part 1
    Used a TRX to help with HSPU because I don’t have them yet.
    Subbed a 500m run b/c of no rower
    8/2:09
    8/2:12
    7/2:13
    6/2:08
    Part 2
    1. 43
    2. 10
    3. Did not complete

  9. Today was a real killer! The HSPU/row stuff was aweful! FUCK YEAH!

    1) 2×1 @ 62.5kg, 2×1 @ 67.5kg, 1×1 @ 72.5kg
    2) 3×1 @ 87.5kg, 2×1 @ 95kg

    Conditioning:
    1. 17 HSPU & 1.30.6
    2. 16 HSPU & 1.36.0
    3. 12 HSPU & 1.38.3
    4. 11 HSPU & 1.38.0
    I don`t know what was wrong with my rowing today. Immediately got my legs full of lactate making the rowing a horror from round two and on. On the other hand i am very happy with the HSPU, since i wasn´t able to do one 1.5 month ago because of my shoulder injury. No pain at all today!

    ME KB swings – 43reps
    ME thrusters – 17 reps – not happy with that at all. Was totally wasted.
    ME HS walk – best effort 15m

    1/6/4

  10. trying not to be a dumbass newbie but i think i have been staring at the screen to long. when reading the rep scheme and it says 2×1@70% we are doing 2Sets of 1Rep correct? and that goes for all other rep schemes? i only ask because last week i think we did something different and i have been watching a lot of instruction videos on catalyst athletics and there definition is opposite. 2×1 for them is 1Set of 2Reps. thanks.be nice its early

  12. PS+SS: 61-67kg done
    PC+PJ: 86-92kg done

    Conditioning
    HSPU (all strict, cant kip well)/row
    26 (pb by 1rep)/300m @ 1’23 then DNF…
    16/300m @ 1’30 then DNF……..
    12/1’50min
    11/1’48min

    KBS: 51reps
    Thrusters: 5 DNF (wrist started hurting, old injury).

    8/6/4

    • COACH! (Or anyone else who has a serious response, yes you can call me a pussy and a noob, just as long as I get some good advice..).

      Ever since after the MU/Thrusters wod last Wednesday something has been really off in my system, (both mentally and physically).
      I cant push at all and as soon as I reach +90% effort my system “panics” and completely shuts down..
      OK, maybe the rowing all out is not a good example, but it still is another proof of my body reacting in a weird way.

      Been warned about “adrenal fatigue” before and think I have a few symptoms:
      – No appetite (I usually eat a lot).
      – No conditioning obv, but strength is working fine..
      – Bad sleep
      – More body fat storing than usual.

      Now, all of these “symptoms” could prob be because of one and another, but I am still quite frustrated and worried, with Regionals only a month away I am not sure what to do.

      Only thing I can come up with my self is taking the rest of the week off from conditioning (but do the strength parts still), maybe get a couple of light swim/hike sessions in and hope that everything goes back to normal next week for me?

      Very thankful for any constructive advice!!

      • Chris, take at least 3 complete days off. You’re classically overtrained. I know it’ll be hard to just relax for those days but do nothing (you can get some mob work in of you’d like), get some vitamin D and easy to digest carbs in your system.

      • Thx Coach, will follow it to the dot!
        3 days at the beach sounds like a programming I like anyway! đŸ™‚

  13. BB Gymnastics
    1. 2 @ 95#; 2 @ 100#; 1 @ 105#
    2. 3 @ 125#; 2 @ 135#

    Conditioning
    Part 1 – 3/1:48 – 3/1:49 – 5/1:48 – 4/1:50
    kept falling off wall on HSPU.

    Part 2 –
    1. 50
    2. 30
    3. 24 feet

    M/F/S 4/4/4

  14. man that video is impressive and inspres me ,, so much work to do ,,,, love the wods Rudy,,, thanks!!!!!

  15. First day posting, been following since mid February.

    PS+S) 150, 160, 165
    PC+PJ) 185, 205

    Conditioning

    HSPU- 22,17,17,15 = 71
    Row- 1:41, 1:44, 1:50, 1:51
    Total time: 21:05

    KBS- 53
    Thruster- 20
    HS Walk- 15m

    2/5/2

  16. 1) 90, 95, 100
    2) 115, 120

    Conditioning:
    Part 1:
    22 hspu, row 2:10
    16 hspu, row 2:07
    16 hspu, row 2:04
    14 hspu, row 2:02

    Not sure why I was so slow rowing at first. I didn’t even realize that until now.

    Part 2:
    -50 swings – couldn’t hold on any longer and keep it perfect
    -22 thrusters – hips on fire from rowing
    -19.6 ft max distance walk. I definitely need to work on this.

    MFS – 2/3/2

  17. PC & Jerk- 195, 215

    Part 1:

    10 / 1:27- shoulders not loose at all for HSPU
    15 / 1:32
    12 / 1:36
    10 / 1:43

    No time for Part 2- thank God. Coming back later.

  18. 1) 105, 115, 125#
    2) 155, 165#

    Part 1:
    15/1:36
    15/1:36
    12/1:30
    10/1:36
    *no row machine. did 500m run

    part 2
    31 w/ DB At which point the damn thing flew outta my hands. Guessing i had about 10-20 more …. if.. i didn’t SUCK ha!
    12 thrusters
    3m walk ha my balance SUCKS!!!!

  19. 1) 125lb, 135lb, 145lb

    2) 165lb, 175lb

    Conditioning: 5/1:45, 6/1:43, 6/1:44, 6/1:43 HSPU w/kip

    KBS = 50 reps
    Thruster = 10 reps
    HS walk = 43ft, 46ft, 25ft

    shoulders are wrecked! i love this shit đŸ™‚

  20. BB
    1) 150, 150, 160, 160, 175
    2) 185, 185, 185, 205, 205

    Conditioning #2
    1) KB Swings -> 75
    2) Thrusters -> really, really bad … I should have rested after swings, my upper back was fried going in to it
    3) HS Walk -> 10 ft (I need to keep working on this skill)

  21. Feeling pretting cooked today. Obliques/love handles đŸ™‚ are sore from the TGU’s. All I wanted to do was sleep, always cooked on Tuesday and Wednesday from spending 15+ hours at the gym and teaching a bunch of classes but I got myself motivated and did everything.

    BB Gymnastics:

    Power Snatch + Squat Snatch: 130×1, 1 – 137.5×1, 1 – 147.5×1

    These were feeling a little weaker than yesterdays, especially the Power Snatches. Dropped out a little wide on the 147.5 Power Snatch.

    Power Clean and Push Jerk: 167.5×1, 1 1 – 180×1, 1

    Cleans felt okay. Overhead is my biggest weakness, that’s actually the most I’ve ever push jerked. Was finding myself a little off balance recieving the bar, stumbling backwards…maybe I’m doing a really good job of keeping my torso upright and sending that bar up and back over my head.

    Conditioning:

    1) 9(4 Strict/5 Kipping), 1:33.6
    2) 6 (3 Strict/3 Kpping, my 7th rep one foot didn’t stay on the wall so I discounted it), 1:41.3
    3) 6 (3 Strict/3 Kipping), 1:42.6
    4) 5 (3 Strict/2 Kipping), 1:41.6

    Again overhead is my weakest aspect, and HSPU’s are my absolute worst. Happy just to do a handful of them. My PR 500m row is 1:25.0, and while I know I wouldn’t hit anything near that my goal to start for the row was sub 1:30.0. That lasted for about 100m, my quads were on fire, and apparently cooked from yesterday. Did my best on the rows, but my legs just did not have it today.

    Rest 10 minutes

    Max KB Swing 53lbs: 41. Pretty happy with this. Shoulders were wrecked at this point and this is the first thing that kicked in. Grip was starting to go a little at the end. Honestly didn’t even mean to drop it, it just kind of came out of my hands, so definitely felt like I could have done a few more.

    Rest 3 minutes

    Max Thrusters 115lb: 15. Real happy with this. This was my original goal when I read the workout, but after doing everything and feeling how worked I was, I was thinking more along the lines of 10. Again overhead is my weak point so I’m happy with this.

    Rest 3 minutes

    Max Handstand Walk: 3 feet. Something that I have spent absolutely no time on, but I’m confident with some practice I could get the hang of it.

    Happy to be done, looking forward to tomorrow.

  22. BBG 1) 180,180,195,195,210
    BBG2) 230,230,230,245,245

    conditioning 1)
    10, 1:30
    7,1:45
    8, 1:43
    7, 1:30

    conditioning 2)
    Swing, 25
    thruster, 16
    HSW, 20ft

    mentally wasn’t in the game today. strength felt decent but my legs were toasted for te row and conditioning efforts.

  23. Can anyone shed any light on Coach’s thoughts on diet (A paleo supporter?) and the best way to replenish glycogen after intense workouts. I cant eat just sweet potatoes and apples. Is it simply, “just eat some brown rice.”? Much appreciated.

  25. 1) 155, 170, 180
    2) 205, 225 (wrist wasn’t feeling good)

    Conditioning
    1) 15/1:30 — 17/1:32 — 12/1:34 — 9/1:40
    ** not much rest… ran short on time **
    2) KBS – 33 (lost grip); Thruster 15; HSW – about 22 feet (getting better slowly)

    M/F/S – 4/6/6 (still feeling in rough shape… might lay low for a few days)…

  26. First day back after 12 days of traveling. Body is really messed up from being 4 different time zones around the world in the 1.5 weeks. Enough excuses.

    BB Gymnastics:

    1. 85-95-100
    2. 125-130

    Conditioning:
    13/2:58
    10/3:10
    10/3:08
    10/3:10

    Nothing in the tank for the last bit. Had to call it a day.

  27. A: 137, 147, 155
    B: 176, 186
    +
    HSPU – 9 (PR), 8, 6, 7
    Row – 1:42, 1:50, 1:54, 1:53 (legs were totaled today, worst I’ve ever felt rowing)
    +
    DB Swings – 38
    Thrusters – 13
    Handstand Walk (maybe 15m give or take…)

    M/F/S: 3/5/5

  28. Still feeling a little worn out from training camp.

    1) 145, 155, 165
    2) 205, 225

    Conditioning
    1) 10/7/2/6- fell off wall like a noob a couple times
    1:30/1:36/1:38/1:37
    2) 39 KBS, 11 Thrusters, Did shoulder touches in lieu of HS Walk

    Just want to say congrats again to all the Outlaws heading onto regionals. I had a great time at Camp this past weekend and highly recommend it for any CrossFitter, not just competitors. Thanks again Rudy.

  29. 1.) 115, 135, 150 (pounds unfortunately)
    2.) 155, 165

    Conditioning:
    HSPU: 9, 12, 13, 15 (got better after each row ?)
    Row: 1:49, 1:57 (yikes); 1:55; 1:54

    KB swings: 0nly 29
    Thrusters: 12
    Handstand walk: about 20m

    Tired, but highly motivated and primed.

  30. BB Gymnastics
    1) Power Snatch + Snatch (full squat): 2X1 @ 71kg, 2X1 @ 76kg, 1X1 @ 81kg
    2) Power Clean + Push Jerk: 3X1 @ 95kg, 2X1 @ 101kg

    Conditioning (only time to do part 1)
    4 rounds for reps and row times of:
    ME UB HSPU
    Row 500m
    Rest 1:1

    1 = 7 / 1:32.4
    2 = 8 / 1:37.8
    3 = 6 / 1:38
    4 = 10 / 1:36

    Holy hell I think the space time continuum got all warped during the fourth row – my world was in a bad bad place

  31. BB Gymnastics
    1) Power Snatch + Snatch:
    2X1 @ 85#
    2X1 @ 95#
    1X1 @ 100#

    2) Power Clean + Push Jerk:
    3X1 @ 115#
    2X1 @ 125#

    Conditioning
    Part 1-
    Sub 20 cal on airdyne (no rowers)
    4/4/5/5…. obviously room for improvement :-/

    Part 2-
    1) ME UB Perfectly Vertical KBS 24/16kg: 57 reps. I wasn’t really even that fatigued when I stopped… sadly, I kinda quit mentally. Wasn’t feeling the conditioning today.

    2) ME UB Thrusters 115/75#: 17 reps

    3) ME HS Walk for distance (3 attempts): since I can’t do more than a few feet… I took 10 minutes to practice (considering I didn’t cover any ground in three attempts).

  32. BB Gymnastics

    1) Power Snatch + Snatch (full squat): 90, 90, 95, 95, 100 (unfortunately lbs, not kg)
    2) Power Clean + Push Jerk: 140, 140, 140, 150, 150

    Conditioning Part 1

    1 = 12/1:54
    2 = 9/1:54
    3 = 9/1:58
    4 = 7/1:56

    Conditioning Part 2

    1= 30 reps; trying so hard to get perfectly straight, I’m going too far over my head and lost control of the kettlebell; very disappointed, thought I had 15-20 more in me

    2 and 3= body wouldn’t cooperate

    Tough day all around, didn’t feel good about any part of the wod

    3/6/7

  33. 1. 105, 115, 120

    2. 155, 165

    Conditioning
    19 & 2:40 total time
    16 & 2:32 total time
    15 & 2:27 total time
    13 & 2:27 total time

    KB: 41
    Thrusters: 18

    Snatches were ok. It took awhile for me to get limber, but then they went up easy enough. The cleans were easy.

    I did the hspu strict and on plates as rx’d. Subbed runs for rowing.

    The kb were good enough but my grip started failing at around 35. I closed my eyes and gutted out a few more.

    I had nothing in my legs for the thrusters.

  34. 1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec.145, 155, 165
    2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec. 190, 205

    Conditioning: HSPU 13, 10, 6, 8
    row: 142, 149, 150, 146

    ME KB Swing – 51
    ME Thruster – 21
    ME Handstand walk – negative one mile. fucking ridiculous. just dont have that skill.

  35. BB gym:
    Snatch 140 and 165
    C&J 195 and 205

    Conditioning:
    1) 30/1:37
    25/1:39
    22/ 1:42
    15/1:47
    I am terrible at rowing

    2) 76 swings, no misses
    3) 21 thrusters
    4) 15 yards

  36. New to this programming. I’ve been looking at it for a while but im going to now start following after i got 61st fucking place in the southeast region =(

    snatch 135-155
    cj- 195-205

    conditioning: hspus- 5=lowest 18=highest
    row- 1:34 lowest – 1:50 highest

    I’ve never done hspu’s on plates i can usually get 20-30 on the ground and my rowing just sucks.

    part2: only got 35 on the kb swings. i was just being a pussy i could have easily gotten 50+ if i manned up and took the pain.
    I skipped the thrusters because my wrist has been bothering me since doing thrusters on 12.5. and it was fucked up during clean and jerks and hspu’s so i didn’t wanna make it worse
    Then i did handstand walks down a sidewalk i didn’t measure the distance but this is a skill I’m very good at anyways.

    I’m gonna do my best to follow everyday but it’s difficult when your affiliate is crowded and sometimes it’s impossible to do WOD’s that aren’t part of our affiliates programming.

    M/18/160#

    • Welcome! I was in that place last year. My heart goes out to you. Learn from it and let it motivate your training this year. I wish I would have found this program in the days immediately after the Open. As it is, I didn’t find it till the end of December, but have made huge gains in a short amount of time. Bright side, you’ll have time on your side for 2013 with a training program that if executed properly, will make a you stronger, faster and better at everything. I know how it is to work around a busy gym, too. But, if you want something bad enough, you’ll find a way. Happy training!

    • Welcome to my world. 61st place this year in the Mid-Atlantic. Missed 60th by 1 damn point. Good luck with your training this year!

  37. Snatch: 145,155,165#
    Clean & Push Jerk: 205,215,215,230,230#

    Conditioning
    part 1) HSPU-17,15,10,12
    Row-1:38,1:42,1:45,1:45
    Part 2) KBS-60
    Thruster-20
    HSW-20feet

  38. Power Snatch + Full Snatch

    170 x 2
    185 x 2
    195 x 1

    Done touch and go. Felt really aggressive on these, power snatches were caught quite high. No misses.

    Power Clean + Push Jerk

    225 x 3
    240 x 2

    Done as set of 3 and set of 2 (minimal rest in between reps)

    Conditioning P.1

    HSPU
    36, 21, 16, 17
    500m Row
    1:38.0, 1:45.4, 1:47.8, 1:47.2

    Rows were pretty brutal. HSPU felt great. 36 is a PR. Old PR was 31 on 25# plates.

    10 min rest

    Conditioning P.2

    KB Swings – 46 reps (thought for sure I’d make it to 50 but the grip just kinda seized up)
    Thruster – 20 reps – should be more…..kinda gave up mentally around 18.
    HS Walk – WOD going on, had a full house and no space so I used the front aisle and did 6 x 30ft UB

    MFS
    2/4/2

  39. 1) 130,140,150
    2) 185, 195

    Conditioning
    Part 1
    1 4-1:33
    2 4 – 1:41
    3 5 – 1:44
    4 4 – 1:45

    Part 2
    1) 52
    2) 12
    3) DNF

  40. Snatch: 125, 130, 135
    Clean &jerk: 160, 175

    conditioning: 12,8,9(kip), 4(kip) row-1:55, 1:55, 1:52, 1:53

    Not even half my normal HSPU and row was slow. Took this as a sign and didn’t do the 2nd half

    PS Don’t trust an author with poor penmanship just saying

  42. S: 115, 125, and 130.
    CJ: 160.

    Conditioning: 8,6,6,6.
    1:37, 1:42, 1:47, 1:46.

    That’s about it for today. Thanks.

  43. BB Gymnastics
    1) 125,135,145
    2)165,175

    Conditioning
    -I’m on duty at the fire station today, so I don’t have a rower and my time for working out was very limited today.

    HSPU-11,11,9,8 (shoulders are wrecked right now)
    400m Run – 1:15,1:20,1:21,1:21

    Didn’t have time to do part 2

  44. BB Gymnastics
    1) 65, 70, 75
    2) 95, 105

    Conditioning Part 1 (used band for hspu)
    11, 2:15
    11, 2:13
    9, 2:13
    9, 2:13

    Part 2
    1) 27 reps
    2) 8 reps
    3) did handstand wall walk 4′

  45. Finished 494th in the Southeast regionals. First day with Outlaw, and I plan to stick with it for a year to see what happens:

    BBG:
    1) 114, 119, 129
    2) 154, 169, 174

    Conditioning:

    11/1.35
    11/1.46
    6/1.47
    7/1.45

    Part 2:

    1) 31
    2) 7
    3) 9 feet

  46. Snatch – 165 x 2 x 2, 170 x 2, 180 x 1 (F on Sq Snatch, redid and caught well) — Still feeling great

    C&J – 215 x 3, 230 x 2

    Conditioning:
    1) 10 (fell, all HSPU Strict) – 1.32 / 2.19
    2) 10, 1.33.3 / 2.20
    3) 10, 1.34.7 / 2.20
    4) 7, 1.43.8 / 2.41

    KBS – Judged did 55, 2 no reps, grip limited
    Thrusters – decided not to do, knees were funky
    HS Walk — 3 x ~50ft — all very consistent and feeling good.

  47. First time logging in! Looking forward to following the program at least until regionals…

    BBG:
    1) 140, 150, 160
    2) 175, 190

    Part 1:
    HSPU – 25, 18, 14, 12
    Total time: 20:22

    2:
    1) 44
    2) 15
    3) N/A – Wrist pain

  48. Snatch – 165×2, 175×2, 185(this one was pretty tough, bc my power snatch is awful)

    C&J – 225×3, 245×2(pull sucked today)

    Conditioning
    1) 13, 1:26.8
    2) 12, 133.6
    3) 9, 136.3
    4) 8, 138.9
    These fucking sucked my legs were blown up 200m on all of them. Legs felt like noodles afterwards and got a little bit of the shakes. Yeah that bad.

    Didn’t get to do part 2

  50. 1) 155, 165, 175
    2) 210, 225

    Part 1
    HSPU 21, 25, 18, 12
    Row 1:34, 1:36, 1:35, 1:35

    Part 2
    1) 35- Almost wasn’t going to post this. I got a nasty Charlie Horse in my right hammy around 25 reps, which spread to my left. Not even close to what I can do with 24 kg. Either way, that was my score.
    2) 26
    3) 38 feet

  51. Couple things: I love how I have to scroll down for about 10 minutes now before I can actually look at people workouts…
    Secondly, can people stop writing “rx” after they write out their workout? We are all “elite exercisers” here, so if you modified, let us know how you modified and leave it at that. If you didn’t modify, we can all safely assume you did the damn workout as prescribed. This isn’t you local affiliate where we all jump for joy and slap your ass for getting the workout “rx’d”, so save your fingers the extra typing strain and just post that you did the workout for fucks sake!

    I’m done now

    1) 150, 160, 175
    2) 205, 220

    Conditioning 1)
    10 – 1:39
    9 – 1:43
    10 – 1:45
    6 – 1:45

    Conditioning 2)
    KBS – 61
    Thrusters – 15
    HSW – 10 meters

    About four hours later did yesterdays conditioning – 10:00 (loved this one. Also, got two young kids – 9 and 12 – do do a modified version of it with me and spent the final round trying to explain a portion that they confused during our run, think it slowed me down a little…)

  52. BB Gymnastics –
    Snatch – 135 – 140 – 150
    Clean and Push Jerk – 190 – 200

    Conditioning –
    HSPU – 22, 14, 13, 13
    Row – 1:36, 1:39, 1:49, 1:39

    KB Swings – 41
    Thrusters – 15
    Handstand Walk – “attempts”

  53. 1) 150, 160, 175 – felt great
    2) 210, 225

    20 / 1:28
    15 / 1:37
    13 / 1:42
    12 / 1:38
    This sucked.

    34 KBS – grip
    22 Thrusters – mentally fatiguing
    No HS walk

  54. BBG:

    1) 75,80,85
    2) 110, 115

    Cond:
    pt1

    4, 1:53
    3, 1:55
    5, 1:53
    4, 1:54

    pt2

    66 KBS
    12 thrusters
    1m walk

    lifts felt great. yay! conditioning- def no pr’s today!

  55. Pwr snatch-sq snatch
    135/145/155
    Pwr clean-push jerk
    215/225

    20/18/15/20 hspu UB by round. Row averages 130 1st round finish 154 last round. No rest between the rest because class was rolling in 35 kbs, 25′ hs walk (one attempt) 15 thrusters 115.

  56. BB:
    Snatch Only:
    70,75,85lbs

    Part 1:
    5/2:04
    3/2:05
    3/2:06
    4/2:04

    Part 2: KB 23, Thrusters 11, HS walk 0 feet

  57. 1) 120,130, 137

    2) 165, 175

    Conditioning

    Part 1:

    25/20/19/20
    1:52/ 1:53/ 1:50/ 1:48

    Part 2:

    1) 50
    2) 14
    2) about 45 feet

  58. bb gym
    1) 80, 80, 90, 90, 95
    2) 110, 110, 110, 120, 120

    conditioning
    1) HSPU: 9, 10, 9, 7
    Row + HPSU: 3:01, 2:54, 3:06, 3:08

    2) KBS: 34 (grip died)
    Thruster: 17
    Handstand Walk: 90feet

    MFS: 133

  59. (PS+S) 135-145-155
    (PC+PJ) 185-205

    Conditioning

    HSPU- 10-9-8-6 = 33
    Row- 1:27 – 1:31 – 1:36 – 1:37

    KBS- 51
    Thruster- 23
    HS Walk- 4′

    2/3/3

  60. 1) based off 200
    No fails. Felt
    Good today
    2) based of 250
    Incredibly solid. Push jerk felt so fast. No fails

    Part 1
    Subbed run for row. Would go strict for about half and kip till I fell of the wall.
    15 12 14 12

    Part 2
    1) 51
    2) 16
    3) not measured, up driveway and into garage 3 times. 30ft? Each time.
    2/3/3

  61. 1. 98, 105, 112
    2. 130, 136

    Conditioning:
    HSPU’s were a lot harder with the 45# plate, I’m use to getting 20 + easy.
    15/1:49
    14/1:57
    12/1:57
    11/1:57

    Part 2
    1. 52 Had a couple of reps called back
    2. 18 Legs and arms shot at this point
    3. 9′ Have good and bad days with this….today was a bad day!! Still need lots of work.

  62. 1)135, 145, 155
    2)175, 205

    conditiong … our rower is fucked with no moniter so we just pulled hard for 1:45
    hspu 5,6,5

    KBS 46
    Thrusters 16
    handstand walk fucking shitty i dont even want to talk about it

  63. BB Gymnastics
    1)150-165-175
    2)210-220(just did cleans, no PJ at 220, shoulder started acting up)

    Conditioning
    Part 1
    1)11/1:32.3(PR)
    2)10/1:41.7
    3) 9/1:45.9
    4) 5/1:51.2(Terrible round!)

    Part 2
    1)51
    2)20
    3)34 feet

    3/6/2

  64. 1. 85, 85, 90, 90, 95
    2. 115, 115, 125, 125 –that has to be a push jerk PR

    Part 1: Can kiss my arse.
    HSPU: 4, 3, 4, 5–after each failure, I did 15 band-assisted strict because I wanted to punish myself for sucking so bad at HSPU
    Row: about 2 minutes each. On my first round, I was at a 1:41-1:45 pace until I got to 250m and I hit a freaking wall. I’ve never been able to pull faster than a 1:49-1:51 pace consistently. Rowing makes me question why I do CrossFit. It makes me want to quit.
    Total round time: 3:30, 4:10, 4:20, 3:37

    Part 2:
    KBS: 82 (I’m sure there were some no reps–two that I felt could have been questionable)
    Thrusters: 11 I could barely grip the bar from the KBS. I wish thrusters had been first
    Handstand walk: 59′, 51′, 40′–had to walk in circles around the gym

    MFS 1/3/3

  65. 1) 145-155-165
    2) 205-225

    Conditioning part 1

    Did feet elevated ring push ups, still trying to get shoulder healthy before regionals

    35-1:32 25-1:40 24-1:49 20-1:48

    Part 2 40 judged KBS, wrist issue right now from 12.5, thrusters causing a lot of pain. skipped.

    HS walk 30 feet. wrist again.

  66. BBG:
    1) 145,160,170
    2) 195, 215. Narrowed my grip on this and i felt much more comfortable.

    Taking the conditioning off for today and tomorrow. Feeling pretty beat up so I’m using this as a little bit of a recovery before getting after it for regionals.

    Hit some TGUs 3×3 each arm – 53,72,72. I f*ckin hate TGUs so I needed to hit these.

  67. 1) 130/140/150
    2) 170/180

    Cond:
    5 rep’s/1:46
    7 rep’s/1:49
    12 rep’s/1:49
    19 rep’s/1;45

    Cond 2:
    Kbs 26
    Thrusters 8
    Hand stand walk 10 meters x2

  68. BB-
    a) 165-175-185
    b) 205-215

    Cond-
    HSPU/Row

    1. 16-1:25
    2. 13- 1:28
    3. 13- 1:29
    4. 6- 1:31

    Prt 2
    1) 43 got no repped about 8 times
    2) 22
    3) 3 steps and then fuck crushed my face on the pavement. Shoulders gonzo. HS Walk needs work.

  69. 1) 52.5, 57.5, 60kg
    2) 81, 86kg

    Conditioning

    Part 1:

    16/11/14/10
    1:40/ 1:48/ 1:51/ 1:47

    Part 2:

    1) 56
    2) 12
    2) 10m x 3 (unable to turn yet and this is the max distance i could go)

  70. 1) 55kg, 55kg, 60kg, 60kg, 65kg
    2) 80kg, 80kg, 80kg, 87.5kg, 87.5kg

    Conditioning

    12 hspu 1:33 row
    8 hspu 1:40 row
    8 hspu 1:43 row
    7 hspu 1:43 row

    Those had me feeling destroyed.

    No time for any extra tonight

  71. 1) 120, 127, 135
    2) 185, 195

    Conditioning
    13/1:56, 16/2:02, 12/2:06, 10/2:04

    1) 25
    2) 6
    No time for handstand walks. Felt good after the last row but after the 10 mins I had no energy or desire to push it really, CNS taxed a little?

  73. Second Day with the Outlaw Way. Loving the challenging WODs.

    BBG
    1. 135,155,166
    2. 185, 195, 205

    Cond
    6/1:36, 7/1:42, 6/1:42, 5/1:42 Need more HSPU work, still getting over Flu from last week

    KBS- 50 Had at least 10 more- Blah
    Thrusters- 15 Had 5 more- Blah again
    HS Walk- DNF- Worked on hand stands

  74. First day to follow the outlaw way…

    I only did the BB work because I was feeling pretty shitty:

    1) 115, 115, 125, 125, 135
    *I did 2 OHS instead of squat snatch because I was lifting at a globogym and idiots were walking right behind me. I have flexibility issues so I didn’t want to bail on anyone.

    2) 165, 165, 165, 175, 175

    MFS 4-7-7

    • Conditioning:
      Part A:
      18 HSPU
      15 HSPU
      11 HSPU
      10 HSPU

      All Rows were between 1:39 and 1:50, felt pretty hard today. I was having a hard time generating a lot of force with each pull for what ever reason. Forget the exact times, wrote them on the board at the gym then realized I never put them into my laptop. Hopefully they will be there tomorrow. HSPU are getting better. Still a goat of mine, but they are definitely improving. Im going to be doing them daily until regionals roll around. I know I am definitely going to see them there. I normally do them in intervals coupled with a movement before it that

      Part B:
      60 KBS
      21 Thrusters
      45 Ft/13-14 meters HS walk(length of my Gym, I haven’t mastered the Turn around yet)

      By the way, Turning 2 more people at my gym onto outlaw. One has started already, and the other is slowly getting into it. One of the girls wants to help the team get to regionals next year, and the other wants to get to regionals as an individual. Both I feel are possible.

  76. Had to do USMC PFT in the morning. Did 20 pull ups, 100 sit ups, 20:25 3 mile run. Adjusted Conditioning as a result.

    1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec.
    125, 135, 145
    2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.
    180, 190
    ME UB HSPU
    8, 7, 4, 5
    1) ME UB Perfectly Vertical KBS 24/16kg
    60
    2) ME UB Thrusters 115/75#
    6 yeah, seriously
    3) ME HS Walk for distance (3 attempts)
    Bout 5 feet each. Worked on these for a little while.

  77. I’m a day behind, so this was the end of a really solid three days for me. Feel good, adapting to the volume.

    Did midline from yesterday. Good warmup.

    Snatch–155, up to 175
    Clean–185, up to 195.

    HSPUs–9,8,7,6
    Ran 400m
    Rounds were around 2:10 to 2:20. I’m slow.

    42 swings. Wanted 50 but fell apart.
    13 thrusters–was totally wasted by these, all over the place.
    No handstand walk yet.

  78. Snatch 70,75, 80
    CJ 95, 105

    10/1:54
    9/1:58
    9/2:00
    6/2:00

    53 Swings
    16 Thrusters

    HS walk- ridiculous attempts, can only go up from here!

  79. BB Gymnastics

    1) 2×1 @ 140#, 2×1 @ 150#, 1×1 @ 160# (Missed 1 rep)

    2) 3×1 @ 190#, 2×1 @ 200#

    Conditioning (2 parts) – Only time for part one

    Part 1-

    14 – 1:39.6
    9 – 1:46.4
    10 – 1:50.3
    9 – 1:47.9

  80. Done on 120329: made up some of the strength work from mon-tue.

    1) PS+S
    115X2, 120X2, 130
    2)PC+PJ
    160X3, 175X2 (easy)
    3)5X3 Snatch Pulls
    205X5 (hard not to break down and do the dirty stripper, ass first pull)

  81. 1.)147,157,168
    2.)228,245

    Part 1) 9;1:43,6;1:41:7;1:43,6;1:44
    Part 2) KBS 39 Thrusters 9 HSW 6′ I suck at HSW

    M//32/6’4″/245

  82. 1)110,115,125
    2)155,165
    3)15,1:50; 13,1:48; 12,1:48; 14; 1:51
    4)KBS 25, Thrusters 9, Just worked on HS Walks (5-10 meters) for 5 minutes

  83. Day 2

    PwSN + SN 115×2 125×2 135×1
    Cl + J – 155 x 3 165 x 2

    did BS 4×2 from day prior – 225 – first time doing High Bar & a Pause, started light. might be my new favorite

    4 rnds
    ME HSPU (on box) 21, 25, 20, 15
    Row 500 – sub run
    rest 1:1

    didn’t have energy for part 2

    5r/5l TGU @ 35lbs

  84. MFS- 6/8/5

    Just didn’t feel like working out today. Felt rundown, but tomorrow had to be my rest because of stuff I need to do.

    BB Gym
    1) 147.5, 157.5, 170
    2) 195, 210

    Conditioning
    6/129.0
    4/135.6
    5/139.3
    7/143.3

    Kept coming of the wall on the HSPU. Not great at them but better than this performance. Rows are always terrible.

    ME KBS-40
    ME thrusters-15
    ME HS walk- 3 M. My weakness. Haven’t done a lot of HS walks. Will start working on them

  85. 115,125,130
    145,155

    Cant do HSPUs did shoulder press instead at 115
    15,14,11,11
    1:43, 1:52,1:53, 1:45

    22KB swing 36
    thrusters. stopped after 3
    did some shoulder work.

    felt horrible today. should have eaten more…

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