120418

BP snatched 260lb for the first time about a year ago. It was one of the most perfect lifts I’ve ever seen performed, and he didn’t really get close to it again for the better part of the last year. He’s, however, been knocking at the door for a few months now, and Sunday he got it again. Except this time it looked easy, really easy. BP’s 260lb Snatch:


Today we had the pleasure of spending some time with Colm, Tom, and Will, at CrossFit Ireland. It was a great day filled with bad coffee, good wi-fi, and Colm out-snatching me (full disclosure, I have a pretty severe knee injury and all the bars here spin backwards). I shot a little video so you could all meet the boys and see the gym:


WOD 120418:

BB Gymnastics

1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.

2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.

Strength

1a) 3 X ME Bench Press @ 75% – rest 60 sec.
1b) 3 X ME Strict C2B Pullups – rest 60 sec.

Notes: If you know you have more 10 reps, add a 20lb vest. If you know you have more than 20, add a 40lb vest.

Conditioning

25 Wall Balls 20/14lb
40 Absolutely Vertical KBS 32/24kg
40 GHD Situps
25 Wall Balls 20/14lb
40 Deadlifts 225/150lb
40 T2B
25 Wall Balls 20/14lb

For time.


Extra 120418

*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

Email Rudy@OutlawCrossFit.com for your WOD. No, this is not a joke.

Group 2 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 3 Conditioning

7 minute AMRAP of:

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

86 responses to “120418

  1. Long time lurker, first time poster. Beautiful snatch. Was a pleasure to use the pause/play button to the maximum. Really great positions throughout! Nice job, dude.

  2. Rudy, plenty of places in the UK sell proper BLACK filter coffee, you’re obviously not trying hard enough.. Even Starbucks offers two varieties of BLACK filter coffee! If you get stuck just order a BLACK Americano with 3 shots of espresso! And if all else fails just buy a cheap french press, head to a decent supermarket, buy some decent ready ground coffee and make your bloody own! You’re making life hard for yourself.

  3. First proper Outlaw workout in a week. Did all today’s shit plus the 1rm back squat from yesterday, but I don’t understand Communist weights and measure so don’t ask me how much. Snatchapalooza without Olympic shoes sucks and I only have 2 splenda packets left.

  4. rudy, what boxes are you going to in scotland? im a crossfitter in edinburgh, and there is a nice box right across the firth of forth that would love to have ya if your around. im sure we could wrestle up some haggis, neeps, and tatties for ya. or a kilt to wrap around your face if you really want one.

  5. 1st outlaw wod…on vaca in South Florida…hit yesterday’s conditioning (3rd: Du/pistol/Pj) time = 6:29
    rest 10-15min and hit today’s conditioning chipper with Justin of CrossFit Militia.
    Time = 10:19

  6. barbell face-melting
    1) 190# only missed one snatch somewhere in the middle, pretty happy with that.
    2) 225# all successful clean and jerks
    Strength
    1a) ME 275# bench press 9/7/6
    2a) ME 8/8/8 strict c2b
    conditioning
    doubled the reps and completed as a team with my training partner 22:08

    • Just think of it as the drop on a roller coaster. The whole way down you get to yell “I’m better than Rudyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy!”. I’m sure he would appreciate it…

  7. 1) 100# – no misses
    2) 135# – 1 missed clean, 1 missed jerk, 1 skip

    1a) 100# – 11,10,10
    1b) 6,6,5 – used skinny band

    Conditioning:
    15:26 – T2B took me 4 min… So slow.

    MFS – 4/4/3

  8. 1) 150#
    2) 205#

    Conditioning: 14:20

    Moved through everything fine but T2B- took around 4 minutes

    2/4/3

    • Group 1 extra work- 252 reps, paced it pretty good I think. Didn’t see a sharp decline in output.

  9. 1) 75 kg, 3 misses
    2) 100 kg, no misses

    1a) 95 kg, 10-6-7
    1b) 10-6-8

    Conditioning: 10.18 – did 4×10 at the T2B, wasted some time on them.

    30 Burpees in penalty..

    Totally beaten down after 10 trainingdays in a row..

  10. 1) 105#, 1 miss
    2) 165#, no misses

    1a) 225#, 7-4-4
    1b) + Flak jacket (roughly 25#), 10-7-6

    Conditioning
    16:12, not feeling good today the KBS kicked my ass, did sets of 10 then 5 after 20.
    Deads were sets of 5 and 3, stopped at 35 reps after I felt something pull funny in lower back- I figured better safe than sorry.

    Extra Work later for group 3, also did Extra Work yesterday p.m.
    “Helen”- tied my old PR of 8:35

  11. 1) 170#, 2 misses
    2) 205#, 2 misses (this sucked the life out of me… stupid jerks)

    1a) 235# – 9, 6, 4
    1b) 11 unweighted (threw on 20# vest), 7, 5

    Conditioning
    — 11:25 (sub’d hang cleans @ 115 for KBS)

    Rested 10 minutes

    Extra work (group 1)
    — 256 (miserable… couldn’t hold on to the bar and was wrecked. Definitely a 300+ wod)

    M/F/S – 4/4/6 (rest day cannot get here fast enough)

  12. 1) 170 – Probably to heavy for this work 3 fails
    2) 205 – 3 fails
    This did a number on me, really underestimated how this would go.

    Strength

    1) @ 235 8,6,5
    2) 20lb vest 10,7,6

    Conditioning

    16:04

    Back was really tired and felt sick through everything after the snatches and C&J. Didn’t rush through this.

    extra work group 2 later if possible.

  13. 1) 140# 5(!) misses
    2) 190 no misses
    (I suck at tng and OL with elevated HR as well apparently…)

    Bench@245: 8, 4, 4
    CTB, w 20lbs: 10, 8, 7

    3h later, Conditioning, Group 2 Xtra wod
    10’30ish
    Used a 2,5pood KB, heaviest thing I could find, very awkward..

    Then, “funny enough” the Team wod I composed and did yesterday was approx 50 each of wallballs, deadlift@225, and KBS@32, NEVER go outside of the Outlaw way is the lesson learned.

    Instead I did 5 rounds of 1 min row, 10 Burpees afap (to do my penalties), start every 4th minute, suckfest for me and probably what I need.

    3/5/5

  14. BB Gymnastics

    1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75% = 64.5kg
    No missed reps

    2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75% = 67.5kg
    Missed 1 rep because I am a douche bag and lost concentration

    Strength- missed as I was in a rush for work so went straight to the conditioning

    Conditioning

    25 Wall Balls @ 10kg
    40 Absolutely Vertical KBS 32kg
    40 GHD Situps
    25 Wall Balls
    40 Deadlifts @ 100kg
    40 T2B
    25 Wall Balls

    Time – 18:04

    M= 6 F= 7 S= 7

    4th day in a row and felt a bit spent. Looking forward to a rest day tomorrow and some mobility

  15. BB gymnastics
    1) 130 no misses
    2) 180 no misses
    Strength
    1a) 190 for 11,8,6
    2a) BW for 6,5,5
    Conditioning
    Set a time limit of 12mins due to time constraints, made it through the deads.

    3/4/4

  16. BB
    Snatch @ 165, 1 miss
    Clean and Jerk @ 205, no misses

    Strength
    CGBP @ 205 -> 10, 6, 5
    Strict C2B Pullups @ BW -> 8, 8, 8

    Conditioning
    15:10 – modified T2B

    M/F/S
    3/6/5 – felt weak and terrible today, this after 10 hrs of sleep … idk what was going on

  17. 1) snatches done with 155#. Probably a tad higher than I should’ve gone, but only 2 misses.

    2) Clean and jerks done with 185#. Didn’t miss a single one, and push jerked all but two (split jerks).

    1A) Used 175# (bench press is definitely a goat for me), got 14, 9, 4
    1B) strict C2B… Fuck that. Got 5, 6, 3

    WOD- 16:30. Deadlifts sucked the wind out of me. Those and T2B really ate up my time, I couldn’t string together more than 5 at the beginning of each set, and near the end I was resorting to doubles and singles.

    20 burpees done at 20:00 mark after the WOD was done (3 and a half minutes later). Did 20 in 63 seconds. I think that’s a PR, but I’ve never done that few as fast as possible. Still, a PR is a PR, dammit.

    Nshaz out.

  18. 1. 170 (no missed reps but man was this tough)
    2. 215 (no missed)
    3a. 200#-10/9/7
    3b. 8-7-6

    WOD: 14:50 was moving well enough until rep 25 on the deads then I just died and couldn’t get myself to stay on the bar for more than 5’s. 2pd PV KB swings just kill me too. Last wall ball set felt terrible. Ready for rest day and for the Regional wods!!!

  19. 14:50 on the conditioning. Everything was fine except for the deadlifts. I was doing sets of 2 and when i got to 30 I laid down for a minute and stretched my lower back. It felt as heavy as the 315# deads we did on saturday. Gotta get stronger!!!

    Gonna hit the BB gymnastics and strength stuff tomorrow. Really busy doing high school senior shit today.

  20. 1. 145. Only missed once. My shoulders are pretty fucked, May need PT
    2. 195. No problem compared to snatch
    3a. 185 10,8,7
    3b 5,3,3

    Ran out of time, no conditioning.

  21. 1. 155 (missed 1)
    2. 205 (missed 6, whaa whaa)
    1a. 205 10, 8, 7
    2b. 13, 7, 5
    conditioning
    15:21- really slow through T2B

  22. 135, 165, 185 CandJ for 2 reps each. Metcon: Ball tosses, pullups, DL @185 5 rounds one minute each station.

  23. BBG:
    1) 80#. Did 20 burpees. I know I missed a rep somewhere and then went a little over time on the last rep (started on the 5 min mark).

    2) 115#. Above was much harder than expected so I went slower. Did 20 burpees. No misses.

    Strength:
    1a) 105# 5,5,4
    1b) bw 3,4,4

    Cond:
    15:59(rx)

    • I’m such a dumba$$. Yep. Did 2 clean and jerks instead of 1. I kept telling myself to reread the blog to be sure. Grrrrr!

  24. Third day on but feeling wayyyyy better. Soreness gone, sickness leaving.

    BB Gymnastics
    185 snatch x 2 every 30 seconds for 5 min
    18/20 made
    ***this blows my mind because I’ve done 3 min amrap of 185 snatches before twice and gotten 7 reps each time. Was a while back but still….. Guess outlaw works. Who knew.

    235 Clean & Jerk x 1 every 30 seconds for 5 min
    10/10 made. Easy.
    Reracked and jerked the 10th rep twice just to piss off the others🙂

    Strength
    215 bench x 13,9,8
    Strict C2B x 10,7,6

    Conditioning
    12:40
    Deads and t2b were slow. Pleased with the rest.

    MFS
    2/3/3

  25. Snatch at 155, missed 3
    Clean and Jerk – 205, 0 misses

    Bench at 165# – 16, 11, 7
    Pull Ups with 20# vest – 7, 6, 5

    Conditioning – 13:15

  26. Snatches at 115- only did 1 because shoulder is still a little weak and stringing them is not great.

    Clean and jerk- 195, no problems

    Bench- once again shoulder problems so just did 3×10 at 135
    Pullups- 3,2,3 ya haven’t mastered chest to bars

    Wod-19:04 this was tough and wore me out! My body feel absolutely trashed and I have never been so excited for a rest day. First full week of outlaw is a step back into reality.

  27. Bb-
    1. 170 all reps
    2. 205 all reps

    Bench at 225
    12-11-11

    W/ vest c2b
    7-5-3

    Conditioning-
    17:53

    Slept 0 hours last night doing calculus bullshit. Performance suffered significantly today.
    8/9/8

  28. Bb-
    a)125 (missed the last one)
    b)175(SUPER easy, should have gone heavier)
    Bench at 205-13,4,3, (HA, these went away right quick)
    c2B- 13,8,6
    WOD-22:05 (Had to sub a dumbbell for the swings which I hate because it fucking blows)

    Im wrecked, tomorrow is a much needed rest day.

  29. Kind of fucked up my week a little, so just posting what I did on the days I did it. I’m sure none of you little fuckers care are all that much anyway!

    Tuesday was a forced rest day as I had to move my gym. Did Tuesday’s barbell

    Clean and press complex – all sets at 185#

    Hi-bar 1RM – 405# (tied a PR froma year and a half ago. Just felt soft)

    Strict HSPU – 1, 0, 0 (FUCK. MY. LIFE!!!)

    3 rounds of 100 du’s/20 pistols/10 push jerks – 7:45 (DUs were shaker than normal, all else was UB)

    3 hours later I did today’s conditioning – 12:19 (everything went real fast except for T2B)

  30. 1) 125, 1 miss
    2) 165
    Bench-175#- 10, 8, 6
    C2B- 20# vest- 10, 8, 8
    Conditioning- 13:33
    Group 3 extra- 2 rounds+ 3 snatch

  31. Snatch @ 140 -1 miss
    CJ @ 195- No misses

    C2B – 7, 7, 6

    Cond. – 13:07 (subbed 20lb DB thrusters for Wall balls, no ball)

  32. 1) 145# Missed twice.
    2) 185#

    1a) 195# 10,11,10
    1b) 12 ( W/0 VEST) 10,8 with 20# vest.

    Conditioning:
    15:47

    -Rested 15 min

    Extra work (Group 1)

    223 ( Felt like I had more reps in me but was feeling pretty smoked)

    2/2/5 Looking forward to the much needed rest day!

  33. Snatch done @ 145 got a little spicy in the middle missed 3 reps! but regrouped and finished good
    Clean and jerk done @ 205 hit them all but the left 4 were tough kept catching it on my toes

    Bench @ 245- 12,10,8
    Strict pull ups w/20lb vest 11,8,9

    Conditioning 12:58
    That seems like a good time but man I felt like I was moving slow just A long three days for me tough bb gymnastics, awesome programming tho just puttin in work to get better.

  34. Snatch @ 175 completed 14/20
    C&j @ 205 10/10
    BP @235 /12-10-10
    C2b strict pullups w/40lbs vest / 8-7-6
    Conditioning: 13:53
    Extra Work-Group 3
    7 min AMRAP- 4Rounds+15reps
    Performed @ CrossFit Shifted with theTEAM.

    Solid day of training-excited about the regional team WODs. Very confident with the way the program has been rolling. I EXPECT and PLAN to win.

    • @ CrossFit Shifted
      Snatch @ 150 13/20
      C and J @ 185 10/10
      Bench @ 170 10/10/9 (So shitty but getting better)
      C2B pu 5 w/ hands forward then 10/8 with hands reversed
      Cond: 14:20
      Extra Group 3: 3+28

  35. Snatches @ 200# – no misses
    NO Rest, just weight change, straight into C&J, bad idea.
    C+J @ 245# – 5 misses (slowed way down since I took zero rest)

    Shit, and I just realized this morning that the C+J was supposed to be 1 rep every 30, not 2…. FUUUUUUU!!!!

    C2B strict with 20# vest (didn’t have a 40 available) – 12,9,9

    Conditioning: 11:28

    Only 20 min rest into:

    Group 1 extra: 230 (but I stopped halfway through the third round, shoulder really started bothering me. Easy 300 with more rest and not stopping)

  36. 1. 135, missed 4
    2. 175 no misses

    bench @ 185 6/6/7
    C2B pull ups+20# vest 10/10/10

    Conditioning- 17:37

    Group 1- 184

  37. BBG
    Snatch – 182.5, one miss
    C&J – 225# this felt really heavy.

    Strength
    Bench @ 233 – 10, 8, 6.5
    PUs – 10, 7, 8(first two sets w/ 20# vest, no vest on third)

    Conditioning – 14:09 fucking slow on DL and T2B

    Extra Group 3 – 4rds + 1 snatch

  38. 1) no misses @ 103
    2) no misses @ 133
    Bench @ 118#: 11,10, 9
    c2b body weight: 5, 6, 6 -tried different grips each time

    Conditioning: 13 min flat did hang cleans @75# vs kbs

    Extra grp 1: 208 reps. Rested 45 min after conditioning bc I couldn’t make two trips into the gym.

  39. 1) 60kg, no misses
    2) 85kg, no misses

    Bench – 85kg x 10, 6, 6
    Pullups (Chin over bar) – Bodyweight x 5, 5, 5

    Conditioning – 19:10 with 20kg Thrusters and normal full-range situps

    Stoked for a rest day!

  40. 1) scratch-still no good on the snatches because of wrist
    2) 185lbs Power Clean + Jerk (tried full cleans but after the first couple reps it started to hurt)

    Bench@175
    Strict C2B 11,6,4

    No conditioning. Felt like dogshit this morning. Couldn’t get warmed up, left elbow was acting up…wrist was feeling funky.

  41. 1) 75kg. Did the first 2 sets with doubles, then just did singles for the next 7 minutes.
    2) 95kg.

    Bench: 86kg (10, 9, 9)
    Pullups: 11, 9, 10

    Did similar conditioning workout at the affiliate but not this one.

    Feel like crap today. Too much studying plus 3.5 hours of sleep last night makes for a long day. The snatches felt really solid despite that, just didn’t have the gas to do that many. Kinda ticked about that, but my metcon sucked today too so I guess it’s one of those days.

  42. 1)120 Missed 3. Felt rushed.
    2)160 Easy.

    Deadlift/BoxJump workout @ 225/24″ (in the park on grass).
    6:54 It’s my off-season.

  43. First of many more posts. Thanks Rudy

    BB Gymnastics
    1) Used 115 – missed 2
    2) Used 175 – missed 0

    Strength – forgot to perform as a superset!
    1)Bench – 205# – 7,6,6
    2)CTB pull-ups – not strict – 5,5,5

    Conditioning
    WOD – 50 wall balls (20#), 40 vertical kbs (32), 30 DL (225#), 20 GHD sit-ups, 10 T2B – 11:09

  44. 1) 155
    No misses
    2) 205
    No misses.
    Wow! Nothing else to add to that

    No strength

    4 hrs later
    Conditioning
    16:20
    Subbed v-ups for t2b

    1/3/4

  45. 1) 165 – 1 miss
    2) – 215 — Umm, I tried to do 2 C&J every 30s…not entirely sure why…I made it 3 rounds and it destroyed my soul, then I tried to stick to one per 30s for a few and just fell apart…good thing I just read it wrong, makes me feel a bit better…

    Strength:
    BP – 205 x 12, 10, x
    40lb Weighted CTB – 5, 6, 5

    Cond 1: 14.44

    Group 3: 3 rounds + 20

  46. BB Gymnastics

    1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75% = 175#

    2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75% = 205#

    Strength
    11,10,10
    20# vest 10,8,6

    Conditioning

    25 Wall Balls @ 10kg
    40 Absolutely Vertical KBS 32kg
    40 GHD Situps
    25 Wall Balls
    40 Deadlifts @ 100kg
    40 T2B
    25 Wall Balls

    Time – 11:47

  47. BBG
    1. 145
    2. 185
    Strength
    1a. Bench 200lb 9,7,4
    1b. C2B BW 9,7,4
    Conditioning
    Subbed 53lb KB for 70 and did 53.
    Felt OK. shorter breaks.
    14:56

  48. 1. 175 no misses
    2. I did 90% C & J yesterday and wanted rest

    Strength:
    1a. Bench 225 10,7,6
    2b. C2B 10,8,7

    I did “Jackie” 6:18 nstead my back was to sore from deadlifts yesterday from the Regional’s WOD 21-15-9 DL and Box Jump 30″.

  49. 14:10 conditioing

    extra group 3: 4 rounds 4 snatches

    bench 12, 10, 10
    20lb vest 10, 9, 7

    snatch: 81kg missed 4 times
    clean and jerk 102kg no misses

  50. 1)150# – 1 missed rep on rd 6. Left it too far forward… piss 10 burpees
    2)180#- all reps completed

    Strength
    1a)225# 12,8,7
    1b)8,7,5 (6th one had to kip to the top)

    Conditioning
    16:53- a burner

    Livin the dream…

  51. BB:
    1) 145#- 2 misses
    2) 200# no misses

    Strength:
    BP-240: 12, 9, 7
    SC2B: 10, 9, 8

    Conditioning: 13 something
    No extra for group 2, had to coach the crazies.

  52. BB:
    1) 115# – 1 miss (last one)
    2) 165# – All completed

    Strength:
    BP – 215: 13, 11, 9
    SC2B: 12, 8, 8

  53. BBG:
    Snatch – 165 no misses. lower back was torched though.
    C&J – 205 (actually screwed this up and was trying to do 2 reps every 30 sec, failed at 2 mins but then started doing just 1 rep. i was glad to see i had made a mistake rather than just failing miserably.)

    Strength:
    Missed the ME HSPU yesterday so i replaced the bench press with these. Pullups done with a 20# vest for the first two rounds and unweighted for the third.

    HSPU – 16 (fell off wall), 15, 12
    Pullup – 10,8,11

    Conditioning – 14:34

  54. B.B. Gymnastics:
    105# for the snatch
    155# for the C&J

    Strength:
    150# for the bench press-5, 6, 6.
    Strict CTB pull-ups-6, 8, 7

    Conditioning: 21:50

  55. Limited Time did this on 4/20/12
    SKipped Oly (did on sat)
    ME BP & CTB
    155lb 10,8,6
    CTB 6, 7, 5

    Condtioning not as rx 13.39
    only had 12 lb wb and 9ft target, russian swings, abmat su, 225 dl felt like 525 dealift dropped to135 to keep going, kte for ttb

  56. BB Gymnastics – Snatch @ 125 16/20; C+J @ 155 10/10
    ME BP – 8, 8, 7 @ 200
    ME C2B – 10, 8, 8 w/ 20# backpack
    Conditioning – 20:17

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