120411

Many many moons ago I took a trip to Montreal. I had heard that Montreal was the “Europe of North America”. Due to the fact that I, along with my travel companions, were way too broke to go to the “Europe of Europe”, we decided we’d vacation in the significantly easier to get to Great White North.

Some of you who know me well, know that I am quite possibly the most organized gentlemen on earth (that last sentence should be read as if it were written in the “sarcasm font”). You’ll imagine my shock when, to get into a whole other country (that’s debatable), the border guard asked me for my drivers license and I found nothing but an empty slot in my wallet. We had already driven approximately a metric shit-ton of miles, and turning around would have meant the end of the “European vacation” (see what I did there?).

The border guard asked me if I had any other picture ID. He clearly meant something along the lines of a passport, but the only thing I could produce, which featured my scowling mug, was…wait for it…a Costco card. I pulled it out of my wallet, sheepishly handed it to the border guard, and immediately got a, “We’re gonna need to see you inside.” As we sat and waited for them to call me back for questioning, I remember thinking, “It sure would be cool if we could just go to the real Europe.”

After 10 or 15 minutes of scary bright lights, questions about the nature of my travel, and many looks of disdain for forgetting my license: the border guards begrudgingly let us in to their lovely “country”. I guess the idea that a group of beer drinking Americans would drop a ton of cash in their socialist money pool (I actually have no idea what that means) won out over actually being able to prove you are a citizen of a country with more than a discount warehouse procurement card. Just goes to show, the 51st state doesn’t really take this whole “being a country” thing very seriously (no offense Jay Rhodes).

Tomorrow, after almost 10 years with Montreal being the closest I’ve ever come, I finally get to journey to the real Europe for the first time. Needless to say, I’m pretty fucking psyched. Not just because of the trip, but because of the way the trip came about. Let me give you a little timeline…

August: I start sending a basic daily template to about 20 athletes who I personally coach.

September: Talayna says, “I wish I knew what everyone else was doing so I could compare.” I decide to use my personal blog, The Outlaw Way, as a site to post the daily template and realize it will also be an easy way to collect data for a CF Journal article which I had begun planning. Near the end of the month BP and Talayna win both the men’s and women’s titles at Integrity’s Revenge.

October: The 20 originals keep following and haphazardly post their results to comments.

November: The Outlaw CrossFit team wins their 2nd straight MAHC title, while T and Josh Courage take 2nd overall in the women’s and men’s division. The Games site features a video on Talayna’s training, which includes me talking about drinking High Life. For some reason views of the site begin to slowly rise (I mean VERY slowly). This is also the first time we realize there are other “followers” of the site.

December: Laura says to me that we should probably start a Facebook page for The Outlaw Way: I promptly laugh my ass off. Dis mufucka publishes this article. Views of the site begin to quickly rise. We decide to do a Training Camp at CrossFit Rutherford for the competitors who are following both there, and at CrossFit Murfreesboro. By the end of the month we have 5 or 6 more training camps scheduled.

January: We begin to see followers popping up from all around the world. Views of the site begin to go absolutely apeshit. We begin to average over 100 comments a day.

February: I get the crazy idea that there are enough people following in the UK to possibly do a training camp there. On February 9th I “float stuff out there” to see if there’s any interest. Within a week we have two training camps booked in London, and Manchester. This will forever stand out as one of coolest and most surreal moments of my life.

There are no words to describe how grateful I am for the opportunity to take The Outlaw Way to her majesty’s Outlaws. I know it’s a cliche, but this is an absolute dream come true. Thank you all.


Today Brandon Phillips did a 4:13 Elizabeth. This is the fastest Elizabeth I’ve ever seen, and most certainly is the fastest by a 5’10” 220 pounder. Preposterous.


WOD 120411:

BB Gymnastics

1) Snatch: 3X1 @ 80% – rest 60 sec.
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.
3) Snatch Pull: 3X2 @ 90% – rest 60 sec.

Conditioning (pain threshold training)

Compare to 120211.

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.

Strength (time permitting)

1a) 3XME Bench Press @ 70% – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.


Extra 120411:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

Group 1 Conditioning

3 rounds for time of:

7 Stones to Shoulder @ 150/100# (or as close as possible)
14 C2B Pullups
21 Box Jumps 24″

Group 2 Conditioning

7 minute AMRAP of:

5 Power Snatches 135/95#
15 HR Pushups
30 Double-Unders

100 responses to “120411

  1. Killed it BP but Nate Schrader did it a few days ago and got 3 something on video!!! You guys make my 6min look retarded!

  2. Are supposed to bump up our 1 rep max snatch and clean and jerk numbers, to base our %s off of, every now and then when we don’t test them often?

    • No, the idea this week is that we’re deloading from the hard Oly cycle we’ve been doing. The work may seem easy but it’s supposed to, a major tune down in volume while still keeping reasonable intensity means we’ll all be PRing and Fuck Yeahing next time we hit some maxes (probably Saturday). Don’t screw it up by going heavy, let yourself recover a bit.

  3. Schrader went 3:53 and had self described “black lung” all day
    Tyminski went 3:59 recently, which counts as a women’s time because he wears pink female shorts.

    Rudy….you forgot the part about where you picked me up at the airport……thought we had a moment.

  4. Is it the conditioning 3 minutes rest between each individual round or is it 3 minutes in between the condtioning and strength portions of the training?

  5. BB Gymnastics

    1) Snatch: 3X1 @ 135 – rest 60 sec.
    2) Clean & Jerk: 3X1 @ 180 – rest 60 sec.
    3) Snatch Pull: 3X2 @ 205 – rest 60 sec.

    Conditioning (pain threshold training)

    5 rounds for total time of:

    Row 250m
    10 Squat Clean to Thrusters 95/65#
    15 Burpees
    1)3:13,2)3:00,3)3:00,4)2:56,5)2:44 and I forgot to put on the 20# vest!!!
    -Rest 3 minutes.

  6. Snatch 3 x 1 @ 76kg
    Clean and Jerk 3 x 1 @ 101kg
    Snatch pull 3 x 2 @ 85kg

    Another qualifying WOD for a comp here
    AMRAP 10 of
    150 double unders
    100 wall balls 8kg to 10′

    1 round + 121 double unders
    I wish the double unders hadn’t left me so much as it was more a co-ordination thing than a lungs thing.

    Did 2 rounds of the pain tolerance as well
    Round 1 = 3:35
    Round 2 = 4:00
    Clusters all singles, damn vest made it hard to come down with the bar to set for the next rep

    + 7 miles cycling each way to the gym

  7. Dear God, I thought the 3 min rest for the WOD was after all five rounds and before extra strength work. No wonder I almost died.

  8. Snatch 3 x 1 @ 120#
    Clean and Jerk 3 x 1 @ 190#
    Snatch pull 3 x 2 @ 135#

    Pain Train
    RND 1 3:00
    RND 2 3:23
    RND 3 3:21
    RND 4 3:33
    RND 5 3:17

    Bench 185# – 5, 11, 7
    Reverse Hypers – Check

  9. wow, inspiring Elizabeth performances, love it.

    3×1 snatches 185
    3×1 c&j 235
    3×2 snatch pulls 295
    conditioning
    r1: 3:22
    r2: 3:28
    r3: 4:03
    r4: 3:07
    r5: 2:56
    extra strength work
    max effort bench press 275# 9 reps 7 reps 7 reps
    subbed glute ham raise for reverse hypers 3×10

  10. 1) 110
    2) 140
    3) 125

    Conditioning:
    2:50
    3:00
    3:08
    3:04
    3:08

    Total time w/out rest = 15:02
    Time on to 2/11 = 16:03

    No time for bench. Had to coach class. Did some light reverse hypers. Thank God tomorrow is rest day.

    MFS – 3/6/4

  11. Snatch – 185
    C&J – 225
    Snatch Pulls – 275 (w/ straps)

    Conditioning
    Rounds ranged from 2:17 to 3:06
    Total time – 26:09 (pr by 1:10, and I didn’t feel like I was gonna puke. Victory.)

    Strength
    Bench Press – 10, 7, 5 @ 225#
    Did GHD raises instead of RHs

    Extra Work
    No stone or substitute available, so I made up the Hang Squat Snatch/Double-Under WOD from Saturday:
    9 – 7 – 5 Hang Squat Snatch @ 135#
    50 Double-unders
    — 3:13 (was not expecting for it to go that well)

    M/F/S – 2/5/4

  12. Snatch- 125
    C&J- 165
    Snatch Pulls- 155 *really watched for my hip extension initiation in the right place… the damn hip.

    Pain Threshold Training-
    1) 2:43, 2) 2:57, 3) 3:05, 4) 3:10, 5) 3:13 Total work time: 15:07 Total time+rest: 27:07
    *No Rower, subbed 250m sprint
    *Also wasn’t following Outlaw when this was performed before so nothing to compare to.

    Strength-
    1a) 215# 7/5/5
    1b) subbed in Good Mornings @ 125/105/105#

  13. 185 for Snatches
    205 for C&J
    225 for Snatch Pulls
    7 min. of
    3x Power Snatch 135#, 9x Box Jumps, 15x HR Pushups- 5 rounds +1 Box Jump

  14. Snatch: 155#
    C&J: 205
    Pulls: 175

    Conditioning:
    2’36, 3’18, 3’23, 3’32, 2’54
    Total time: 27’43..

    3h Later, Group 2 Extra work:
    4r+4 PS (5th PS at 7’02 bah).

    Did not feel good at conditioning 1, only 1 round ub, but sooo much better at the second one. TNG PS has never felt this good, everything UB except last 2 rounds pshu (10/5).

    4/5/4

  15. 1) 165- felt really heavy today
    2) 205
    3) 185

    Conditioning- did it in the 8# titan vest so added some work- rds 1,3,5 extra 250 row at end- rds 2,4 added 100 double unders at end.

    3:12
    4:07
    3:47
    4:44
    4:12

    Interval workouts kill me

    3/6/4

  16. A: 155
    B: 185
    C: skipped
    +
    Conditioning – 3:04, 3:55, 3:52, 4:24, 3:42 (very tough, but better than last time)
    *Subed 150m 50# tredsled (no rower access)
    +
    Bench: 11,10,9 @ 135 (tough after the conditioning)
    Subed Back Extensions for Reverse Hypers – 3 x 15

    M/F/S – 3/3/3

  17. A: 70-75-80 kg
    B: 105 kg
    C: 100 kg, no straps

    Conditioning.
    Burpees were heavier than I thought – used a 10 kg vest
    2.42
    2.30
    2.45
    2.47
    2.28

    Total time: 13.22 sep total, without included the rest time

    Bench press: 11 – 7 – 8
    Reverse Hyper (build it out of two plyoboxes) 15 kg between my ankles

    10 mins skill:
    1 MU – 5 ring dips and hand stand walk

  18. BB Gymnastics

    1) Snatch: 3X1 @ 80% – 69kg
    2) Clean & Jerk: 3X1 @ 80% – 92.5kg
    3) Snatch Pull: 3X2 @ 90% – 100kg

    Conditioning (pain threshold training)

    Compare to 120211.

    5 rounds for total time of:

    Row 250m
    10 Squat Clean to Thrusters 42.5kg
    15 Burpees

    With a 10kg vest = 19:25 minutes

    I had to Run 250m instead which sucked. One of the hardest wods I’ve ever done.

    M= 3 F= 5 S= 7

  19. BB Gymnastics
    1) 135#
    2) 190#
    3) 185#

    Conditioning (Pain threshold training)

    Used an 8# weighted vest

    Total time with rests…27:06
    Splits: 2:55, 3:12, 3:05, 3:07, 2:58

    Strength
    1) 185#…11, 8, 6

  20. BB
    1) Snatch @ 175
    2) CJ @ 215
    3) Snatch Pulls @ 225

    Conditioning
    No rower, subbed for DU
    Absolutely brutal WOD

    Strength
    Just reverse hypers

    M/F/S
    Pre – 2/1/3
    Post – 4/7/7

    Looking forward to rest tomorrow

  21. First official day of the Outlaw way
    BB
    1)Snatch @ 110
    2)CJ @ 135
    3)Snatch Pulls @ 205

    Conditioning (pain threshold training)
    Rounds: 3:20; 3:25; 4:34; 4:23; 4:30
    *No vest

    Strength: 1) 9, 8, 6 @ 135
    2) Reverse Hypers 3×10

      • Yeah pretty weak on the Oly lifts but pretty pumped to start doing them regularly to nail down my form, and start putting up some decent numbers.

  22. New follower from Hou, TX (3 weeks)

    LOVE this shit!

    140
    170
    160

    Cond:
    24:15 total time.
    I completely read this as 5 rnds THEN 3 mins rest before doing strength. I thought Rudy was trying to kill me!

    ME Then: Man fuck Rudy, I thought we were supposed to do short WODs

    ME Now: OOOOOHHHHHH, Well FUCK! that makes sooo much more sense!

    Strength:155
    11
    10
    11
    Rested longer than 45 sec. Really trying to focus on form and technique.

  23. Snatch- 185
    C & J- 225
    Snatch Pull- 225

    Conditioning-
    26:30 total time with rests (20# vest)

    Group 2 extra work:
    4 + 12 push-ups (I don’t understand why hand release push-ups are so tough)

  24. Been following as usual, but haven’t posted in a little while. I’ll start posting again starting… now.

    Snatch: 175
    C&J: 215
    Pulls: 265 (with straps)

    PTT: 2:50, 2:55, 3:02, 3:13, 3:03
    Man was that miserable…. 20lb vest wouldn’t let me breathe! Those squat clean thrusters were way too slow, mentally weak today.

    Just 1 round of bench due to time constraints: 13@195

    No extra work… IT band acting up and I wanna give it some rest with regionals coming up. Also feeling beat to crap, so gotta recover.

    • Should’ve went heavier on the pulls and had my step dads bday tonight so couldn’t do anything else

  25. 1. Snatch 165
    2. C and J 205
    3. Snatch Pull 185

    Conditioning 27:27. No vest, but I’m pretty fat, so…

    Midline,
    Bench at 175 -13, 12, 11
    Hamstring curls at 40# (not heavy enough

    • Made up some work today (Friday).

      Bench Press: 10, 10, 7 @ 85kg (74%. 85 is bodyweight and was just a little more than 70, so why not)

      Group 2 Conditioning: 4 rounds even

      After the bench press those HR pushups were ROUGH.

  26. 1. 115# (power snatch)
    2. 165# (power clean and jerk)
    3. 135#

    Conditioning:
    No vest!
    Also, I have some swelling on lateral side of knee from a met-con last week (30″ box jumps; deadlifts…), so I just did Push Press.

    2:38; 2:37; 2:35; 2:30; 2:25 (burpees got easier)

    Bench: 175# x 13. 13, 11
    Reverse Hyper: done

    I would like to have cranked the stones, but had to organize wife’s 51st Birthday Bash!! (she’ll crush my stones if she finds out I mentioned…)

  27. BBG:
    Snatch – 175
    Sn Pulls – 195
    C&J – 225

    Conditioning with 20# vest:
    Rounds went 2:50,3:08,3:28,3:30,3:25
    Total working time – 16:21
    Total time including rest – 28:21

    Today sucked! The oly work didn’t feel good, missed two snatches at 175 and one clean at 225. The wod felt even worse. I felt like I was moving in slow motion.

    Did anyone else feel weird cleaning with a vest on? I felt like I had to push the bar out away from my body to get it around the vest. Kind of a weird feeling.

  28. Snatch – 160
    Clean and Jerk – 205
    Snatch Pull – 185

    Conditioning
    2:47
    3:01
    3:16
    3:15
    3:17

    Bench done at 165
    11, 10, 9

  29. 1) 115
    2) 160
    3) 130

    Conditioning: 2:55, 3:00, 3:02, 3:12, 3:14… vest made it hard to do the cleans. Pretty sure the one I was wearing was made for a fat kid.

    Group 1 Work: 7:45 with 93# stone. Did this about 15 minutes after conditioning and HR skyrocketed.

    Strength
    1a) 115: 10, 10, 10 (Probably could have done more, but with no spotter… didn’t feel like rolling shit off my body today).
    1b) done

  30. 1. 145
    2. 190
    3. 190

    Conditioning
    1(3:23), 2(3:32), 3(3:42), 4(3:47), 5(3:53)

    Strength
    Bench 6/9/10 @175
    Rev hypers done

    Extra
    No 150# stones only +-100# 9:59

  31. 3×1@155
    3×1@225
    3×2@185
    Conditioning w/ weight vest
    Total time 25:44
    Strength
    Bench @225
    1) 19
    2) 13
    3) 12

  32. 1) 205
    2) 260
    3) 235

    Conditioning w/ vest
    2:07; 2:25, 2:36, 2:36, 2:53

    12:37 working time
    23:37 total

  33. 1) 140
    2) 180
    3) 165
    Conditioning with 20LB vest
    Time ranged from 3:10-3:40
    Time w/out rest 14:15
    Strength
    Bench- 10,7,6 @ 165LB
    Reverse hyper- nope
    6/5/5

  34. 1) 65kg
    2) 92.5kg
    3) 72.5kg (Based of 90% of snatch, not snatch pull)

    Conditioning

    Only 3 rounds without vest – 2:33, 3:00, 3:24.

    Left elbow feeling very sore after touch-and-go cleans from last 2 days.
    Looking forward to a much needed rest day!

  35. 1) Sn 170
    2) C&J 230
    3) SnPu 195

    Conditioning w/o vest
    24:29 total time
    12:29 work time

    Strength
    1a) 205= 13,9,7
    1b) subbed Rev Hypers BW only (just laid over the top of a wall) 3×20, tempo

    Group 2
    5 rounds + 6 reps

  36. BB:
    Snatch 185
    C&J 205
    Snatch Pulls skipped

    Conditioning:
    2:50, 3, 3, 3:21, 3:14 all with 25# vest

    No strength

    Extra Group 2:
    4rds plus all hr pushups.

    3/6/6

  37. BB:
    Snatch: 140 lb
    C&J: 180 lb
    Snatch Pulls 185 lb

    Conditioning:
    3:23, 3:22, 3:24, 3:22, 3:24 w/20# vest

    No strength, it was 23:00 when I finished conditioning. Will do on 120412

    Thanks Rudy for this BADASS Programming!

  38. Snatch @ 180
    C&J @ 215

    Conditioning @ 25:55 (2 minutes faster, but still felt just as Crappy)

  39. Day behind still…..

    Missed this one the first time around – I think it was in that 2 week stretch of back to back competitions I had…..Rudy, F U. That was miserable.

    BB Gymnastics
    Snatch – 195 x 3 x 1
    C&J – 240 x 3 x 1
    Snatch Pulls – 220 x 3 x 2

    Routine lifts, lots of height on the pulls

    Conditioning (Pain threshold training)

    21# vest

    Splits
    2:23
    2:47
    2:47
    2:47
    2:40

    Total time
    25:24
    Working time
    13:24

    Break for a while, coaching tonight. Will do the bench and good mornings then

    MFS
    2/4/3

    • Did strength after a break

      Bench 195
      15, 13, 11
      Goodmornings
      135 x 3 x 10

      Much longer than 45 sec in between, was coaching open gym at the time.

  40. BB Gymnastics
    Snatch – 185 x 3 x 1
    C&J – 215 x 3 x 1
    Snatch Pulls – 205x 3 x 2

    Conditioning (Pain threshold training)

    40# vest

    Total time
    29:08
    Working time
    17:08

    1)BPMEx3@230=10,11,10
    2)Reverse Hypers-3×10

  41. snatch:135
    PC&PJ: 180
    snatch pull: 225
    metcon: 31:17. slow out of the gate sped up as the rounds continued

    modified the hypers on a ghd: only 10lbs

  42. Snatch-95
    C&J-135
    Snatch Pull-105

    Conditioning
    3:15,3:21, 3:30, 3:35, 3:38

    working time-17:19
    total- 29:19

    BPME@175-6,7,6
    no reverse hypers

  43. BB Gymnastics

    1) Snatch: 145
    2) Clean & Jerk: 190
    3) Snatch Pull: 205/225/225

    Conditioning (pain threshold training)

    3:09/3:10/3:09/3:14/3:42 w/25# vest
    Total time 28:24

    Group 2 Conditioning

    3+8

  44. Took Wednesday off and did all this nasty crap today (Thursday)

    1) 175
    2) 230
    3) 250

    Conditioning –
    2:28, 2:30, 2:38, 2:42, 2:41
    Total working time – 12:59
    Total time – 23:03
    (this one absolutely crushed me. Thought I was going to die, and thought for sure my times sucked. But, I am pleasantly shocked at how I did compared to everyone else! I seriously perform way better then I ever imagined on this pain threshold shit)

    A) 220 bench – 9, 12, 11 (left shoulder was feeling pretty tweeky)
    B) used GHD and DB’s for hyper – 30#, 40#, 55# (that last one was hard)

    Group 2 conditioning (1 hour later) – 5 rounds flat (just straight up dogged this one…)

  45. BBG:
    1) 90
    2)125
    3)130

    Cond.:(10.5# weight belt)
    2:50
    3:10
    3:25
    3:33
    3:32

    Strength:
    1)3,3,4 ( hahaha, very sore from ring dips!)
    2) done holding 10# db b/t feet

  46. 1) 160
    No fails. Caught in power and settled down in bottom.
    2)215
    No fails. Last jerk was way out in front an almost lost it. Good thing I’m badass.
    3) 185

    Conditioning
    I can’t read and suck and subbing.
    No rower so I did:
    15 KBS 32kg
    20 DU
    15 thrusters (cause I can’t read)
    10 burpees
    No vest

    2:00 2:16 2:22

    Extra
    BP: 7 6 6
    No weight but did 15 reps
    2/4/2

  47. Worked out in a park tonight. Only had 35lb dumbbells and a 22lb vest.

    Conditioning:
    Sub 20 SDHP (35lb dumbbells)
    10 Sq. Cln. Thrusters (35…)
    15 Burpees

    25:27 Really fast first three rounds. When I had to break it up, it slowed way down. Shoulders were cooked. Fucking dumbbells…

    3/3/1 I’m missing too many workouts. Have nothing in the tank the 2nd half of the workout, and the lactic acid makes me wan’t to murder someone.

  48. BB Gym:
    1) 180#
    2) 260#
    3) 205#

    Everything here felt great.

    Conditioning (group 2 extra)
    I did this early in the day b/c of time.
    4 rounds + 5 Snatch + 15 Push ups + 28 Double unders. I really wanted 5 rounds. If I didnt trip up on the first double under of my 3rd round and drop the rope I would have gotten it.

    Strength:
    1a) @ 225#: 7,6,5
    1b) On the GHD w/ 44# wrapped around my feet. Need to find more ways to load these.

    At night:
    Pain Threshold Training:
    2:28, 3:07, 3:30, 3:29, 3:22

    Burpees were slow. Broke the thrusters after round 2. I love this shit.

  49. BB Gymnastics
    1) 68,73,73
    2)100,100,100
    3) 100,100,100

    Conditioning
    4:25,4:42,5:29,5:01,5:04

    Strength
    95lb bench, 15 reps (only did 1 set b/c I didn’t read it right)

  50. 1) Snatch – 125
    2) CJ – 165
    3) SPulls – 185
    Conditioning – 19:01 of work w/o vest
    4a) Bench – 12, 8, 7 @185
    4b) Good Morning @135

  51. Did this yesterday

    1) all oly lifts complete using 148 for snatch,180 for c&j, 210 snatch pulls
    Conditioning: 2:50,3;00,3:27,3:30. Hit a complete wall. Had to put vest on backwards so I wouldn’t break plastic clips in the front with the thrusters. So I couldn’t take it off between rounds. I felt like I couldn’t catch my breath at all. Skipped strength as it was getting late and I felt like crap.

    6/6/2

  52. 1) snatch 3×1@105#
    2) C&J: 3×1@165#
    3) Snatch pull: 3×2@115#

    5rounds: row/sq thruster/burpees…..20:30rx

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