120508

I’ve got no pictures or videos tonight. I’m in Austin, TX, and it’s too hot to do anything even remotely creative.

Did you guys know that Texas actually passed a law which allows them to not have to adhere to “seasons”? They actually just have a year round season known as “fucking hot”, and I’m pretty sure the whole state gets some sort of a tax break because they don’t use the “cooler periods” that all the rest of the states are allowed to use (except Florida, we don’t give them access because they’re not mature enough to handle it). Anyhoo, maybe I’ll get some video of me sweating tomorrow—you know you’re psyched.


WOD 120508:

BB Gymnastics

1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec.

Notes: These are not touch and go reps. Reset before each rep.

Strength

1) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning

1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.


Extra 120508:

 

*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 5 Conditioning

 

15 minute AMRAP of:

 

Swim 75m
30 Air Squats
15 HR Pushups

 

 

78 responses to “120508

  1. While you’re there, you should head over to Crossfit Central and tell them Epic said hello and that he hopes he didn’t offend anyone with any of his previous posts.😉

    I still think that it was more of an insult to Iggy Pop

  2. What up Everyone! This is the first post I’ve made since following the blog and workouts. Rudy, my hat is off to you and the rest of the outlaws. The free info and candid posts are both appreciated and entertaining. I lived in Austin for about 9 years (now in Houston). If you think it is hot now, come back in August…

  3. 1)5×3 Clean and Jerk @155#
    2)1×20 Back Squat @200#, f’ yeah! Failed @185# over a month ago and dropped to 165. Thanks to the outlaw lifters for posting offensive numbers. At rep 8, I figured I wouldn’t get it but decided to get as many as I could. When I was at 15, felt the only reason to stop was if I flat out failed a rep. I almost did at 19/20.
    3)4×3 weighted pull-ups @35#

    Will do conditioning run with my son this evening.

  4. These 20 rep squats are insanity. I’m doing more for 20 reps than I did for 5 in october. Hopefully it keeps up. I’ll post later.

  5. Hey bro, if you are in Austin for a few days come check us out at Crossfit Austin for some o-lifting.

  6. Hey Rudy, if you are free tonight, you should definitely stop by Crossfit Austin and get some O-lifting in with Chad Vaughn! There is a group of us here who have started following your programming and are loving it! It’d be great to have you come in to lift with us tonight!

  7. 115 for clean and jerk

    165# for 20 Back Squat…wow

    Conditioning
    pullups
    18/15/11/12

    runs
    134/136/137/138…not all out. Still working with my achilles/calf, feeling better!

  8. 1) sub’ed with snatch to work on some technique since i took the liberty of an extra rest day yesterday. Worked up to 80 kg.

    Backsquat: 12 reps at 135kg. Really not feeling it today.

    Conditioning:
    Kipping PU 13, 8, 7, 7

    4×400: 1:10, 1:11, 1:13, 1:13

    5/5/5

  9. C+J: All at 175#

    20 x BS: Not so good, knee still not right, stopped at 11 (240#).

    Conditioning:
    20# vest: 3+ 4, 8, 8, 6

    400M: 1:11, 1:16, 121, 128

  10. bbg
    Clean and Jerk 5×3 @ 225#

    strength
    20 rep max back squat complete @ 280#

    conditioning
    20# vest 3 strict every set plus r1: 17 kips, r2: 17 kips, r3: 13 kips, r4: 14 kips
    400 m sprint: 1:52, 2:07, 2:05, 2:00

    time to get to work on this running business…extra intervals 2x a week from here on out.

  11. C&J
    155# all sets

    Back Squat
    20 reps @ 195#, was light-headed… this is what I felt like @ 185# last week… aaahhh progression fuck yea!

    Conditioning
    flak @ roughly 25# – 3+19 / 3+13 / 3+11 / 3+11
    Run – 1:30 / 1:45 / 1:46 / 1:39
    My run was f”ing pathetic today

  12. C+J: 5*3@195 (power clean/split jerk)

    BS 1*20 @235

    Conditioning:
    20# vest: 3 strict + 20,16,11,10

    400M: 2:00, 2:15, 2:22, 2:26

  13. I didn’t have it today

    5×3 Clean and jerk @ 97,5 kg

    Back squat:
    Did 127,5 kg last week and was supposed to do 132,5 today – didn’t happen. After I played around with some heavy squats, I ended with 20 reps at 100 kg.

    Conditioning:
    Pull ups: 10-10-9-10 – just normal gymnastics kip – saved my hands
    runs: 1.05 – 1.07 – 1.13 – 1.09

    Rested 1 hour,

    Played around with 100 lbs dumbbell snatch,
    then the extra conditioning. Didn’t swim, but subbed for 60 meters bear crawl.

    5 rounds and 27 air squats.

  14. 1) 20 reps @ 120kg.

    2) Pullups: 10, 12,12
    Runs: 1:31, 1:41, 1:42

    Tired and fed up today, just punching the clock.

  15. BB Gymnastics

    1) 5X3 Clean & Jerk @ 75% – 87.5kg

    Strength

    1) 1X20 Back Squat – 100kg

    Conditioning

    1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 10kg vest

    7, 6, 6, 6 reps of kipping pull-ups

    1b) 4X400m Sprint – 1:20, 1:25, 1:30, 1:23 (with a dodgy 200m turnaround point!)

    M= 3 F= 4 S= 5

  16. BW @ 190

    CJ @ 225/3 x 5
    +
    20 rep @ 300# (5#pr)
    +
    20# vest
    22+1:22
    12+1:35
    9+1:48
    10+1:45

    Runs were brutal. Legs were heavy. Was hunched over, groaning. Haven’t done any running for awhile.

    Adding value daily,
    HOLIDAY

  17. BB
    205 across

    Strength
    295x 15- just kinda quit, aggression wasnt there on this.

    Conditioning
    w/ vest
    Rd1- 15 kips+ :58
    Rd2- 15 kips+ 1:09
    Rd3- 15 kips+ 1:17
    Rd4- 13 kips+ 1:21

    Probably play in the water this afternoon..

    3/4/5

  18. Clean and Jerks: 107kg for 4 sets, 116kg for last set of 3 (wanted to go for it)

    Squat: 16 reps @ 132kg (got the last 4 after picking the bar back up)

    Conditioning: 20lb vest
    Pullups:
    3+20
    3+3 (hit my chin on the bar after the vest came unstrapped)
    3+15
    3+15

    400’s: 1:20, the other 3 I was too tired to care what my time was.

  19. BW @ 197

    CJ @ 205/3 x 5
    +
    20 rep @ 245# – First time ever doing 20rep, only got 15- weight was fine but mentally i was fucked.
    +
    20# vest
    16+1:20
    13+1:24
    2+1:35– didnt velcro the weight vest and it was bouncing around to much. made these up at the end. 7 reps.
    9+1:338

  20. C&J – 187

    Squat – 18 reps @300

    Conditioning –
    3+20/1:10
    3+10/1:15
    3+10/1:08
    3+10/1:11

  21. C&J – 140#
    1×20 BS – 195# 10# increase from last time. Those get tiring
    Cond:
    Had to use a belt with 10# plate. Hard to kip with that on.
    10,7,6,7
    didn’t record ind. runs
    total time 18:25

  22. BB gymnastics – 80kg
    Strength – 105kg

    Yesterday’s conditioning – 11:55

  23. BBG – 175lb
    Strength – 205lb PR!
    Pull ups – 15,15,10,12 with 20lb vest
    No running. Did a mini flight simulator instead. 5-50 and back down.

  24. BB Gym: did not do full squat on cleans
    1) 155×2, 165×3

    Strength: should of skipped this part my knee is still killing me
    1)185 LBBS 5+15UB should of done all 20 UB dont know what the fuck happened.

    Conditioning: track behind Fire Station is 420m dont know why, I guess we Cubans cant measure.
    1a)3+10, 3+10, 3+9, 3+8 all with 20#vest
    1b)1:23, 1:24, 1:27, 1:23

  25. Shoulder therapy
    BB gym 125,155,155,165,165#
    Strength 155
    1a.3×3 red band assisted
    1b. 1:21-1:34-1:38-1:37

  26. BBG:
    1) 185
    2) 10×2 squats, every 30 seconds @250

    1a. 3+9, 3+9, 3+5, 3+3 with 10# vest
    1b. 1:32, 1:31, 1:32, 1:26
    15:11 total time

  27. PC&PJ-170
    back squat: made this a 3×5 because I need to work on strength 225, 235, 240

    no timer for run
    pullups: 45/25, 70/20, 70/16, 70/13

  28. Slightly modified…..Got one of those Regional things this weekend.

    Wanted to play a little heavy rather than go percentage work.

    Hang Power Clean & Jerk

    185
    205
    225
    245
    265
    280
    290

    Strength
    2 x 10 Back Squat @ 225, 60 sec rest

    Fast and easy.

    Conditioning
    1a) +20, +15 (did not go to max)
    1b) 65 sec, 72 sec (slightly over 400m, maybe 420ish and in a parking lot)

    MFS
    1/1/1

  29. BBG
    1) 155
    Strength
    1) 200 – Got to 17 and burned out. Rested 20sec and did 3 more. This pissed me off! I went up 5lbs from before Regionals, but I guess 2 weeks
    off was enough to lose 5%. That sorta makes sense, but still pissed me off. 

    Conditioning
    1a) subbed 1 strict MU + ME MUs no weight
    1+ 5 5 4 4
    1b) 400s
    1:22 1:21 1:21 1:23

    MFS: 2/2/2 – still feeling darn good and getting lots of sleep! 

  30. BB Gymnastics
    1) 185#

    Strength

    1) 255#…got all 20 unbroken

    Conditioning

    1a) 12, 11, 9, 9…did all strict weighted @ 20#…pullup bar needs to be replaced before doing kipping

    1b) 1:19, 1:25, 1:24, 1:24

  31. clean and jerk=200# across all sets
    backsquat=240# slight tear in my hamstring 3 weeks ago so was nice to do this
    conditioning:
    pullups went 20/14/7/7
    no timer for run….i know they sucked though

  32. First time poster but been following for about 3 months.

    BB Gymnastics: #155 (should have gone waaaay heavier… still recovering from a lower back injury)

    Strength: Would have been #225 but didn’t do them today, back squats still hurting the back (gotta get those hip flexors and quads flexible)

    Conditioning:

    1a) 4×10 STRICT pullups @ #20

    1b) 400m sprint (SLOW AS BALLS… PISS OFF)

    Following Outlaw for the past 3 months made me crush my PFT this morning. WOOOOOOOO

  33. Clean and jerk: 225 for all. Found a few flaws in my technique.

    Back squat: wasn’t sure what weight to use so went at 315. Completed with a little left in the tank. Feels good to be lifting heavy again!

    Pull ups done with a 22lb vest. 17-12-9-6
    Huge weakness exposed, just like the fourth wod at regionals, I suck at high rep pull ups

    Runs: completed. Untimed. Slow.

  34. BB Gymnastics
    5×3 C&J- 165lb, wanted to go heavier but right shoulder was bothering me

    1×20 back squat-205lb, only made it to 12

    Pullups
    1. 3+12
    2. 3+6
    3. 3+6

    Sprints- didn’t time the runs, don’t have a legit 400m, just went all out on each of them, timed the rest periods though

  35. BB gymnastics
    cj- 185
    backsquat- 245

    conditioning
    – pullups , 12-10-10-10 of kipping. Fucking vest kept hitting me in the face. Also not used to not doing butterfly. These need work.
    -runs- 1:04,1:06,1:11- almost got hit by a car,1:05.

  36. BB gymnastics
    1) 185
    Strength
    265×20( up 5% from last time)
    Conditioning
    1a) with 20lb vest = 3+15, 3+15,3+10,3+10
    1b) 1:10, 1:18, 1:26, 1:20

    2/4/3 ( felt slow and shitty today, pretty sure I’m dehydrated)

  37. BB Gymnastics
    1) 210# (3-3-3-3-3)

    Strength
    300#-17reps

    Conditioning
    1a)w/ 20# Vest 3+20/3+20/3+13/3+12
    1b)1:31/1:32/1:31/1:27 (200m Turn around)

    2/5/2

  38. 1) 5X3 Clean & Jerk @ 205 – rest 60-80 sec.

    Notes: These are not touch and go reps. Reset before each rep.

    Strength

    1) 1X20 Back Squat @255

    Conditioning

    1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups

    1b) 4X400m Sprint – rest 60 sec.

    I did an 11lb vest with 8,8,8,5 reps after my 3 strict PUs run times were 1:20, 1:25, 1:31, 1:40

  39. Clean and Jerk – 205#

    Squat – 255×15

    Pull ups with 20# – 33, 23, 23, 20

    Runs – 1:10, 1:16, 1:17, 1:10

  40. BB Gymnastics
    1) 185#

    Strength
    255#

    Conditioning

    1a) 10/5/7/5
    1b) In retrospect, I probably should have timed them. Derp.

  41. BBG:
    1) 135, 155, 155, 185, 185
    2) 225×12

    Conditioning:
    1a) 3 strict + 25 kipping/ 3 + 14/ 3+14/ 3+10
    1b) 400m jogs

    Fiancee:
    1) 95 across all sets
    2) 145×20

    Conditioning:
    1a) 3 strict (5#) + 3 kipping (her hands got ripped up on “Fran”)/ 3 + 6/ 3+4/3+3
    1b) 400m jogs

  42. 1) 205.
    No fails. 5lb over 75%. Lazy?
    Strength
    255×20
    2nd time doing this weight after my sandy vag made me stop at 10 last week.
    Felt about the same.

    Skipped conditioning, wet swimming instead. That’s what we do here in Vegas when it gets hot. Duh!
    2/2/2

  43. BBG
    1. C&J 185 Kept light, shoulder been tight lately. Hoping it is only tendonitis and not a tear.
    Strength
    1. Back Squat 291 Felt good
    Cond
    1a. 3 + 15 all the way across
    1b. 1:29, 1:39, 1:36, 1:35

  44. BBG: 5×3 @200#, 10lbs more than 75%, wanted to push myself a bit today, no misses
    BS: 1×20 @310#, 19 reps, totally bitched out on last rep, half way up and stalled
    Conditioning: 4×3 weighted vest pull-ups and 400 m run 3/12/1:25, 3/10/1:35, 3/10/1:40,
    3/8/1:40, 400s were pathetic, not the best runner though, need to work on that

  45. only got through BBG. and had to do power clean because my knee is acting up. will be busy tomorrow i guess!!

    115#

  46. BB gymnastics
    170×5

    Strength
    20 rep HBBS- 240lbs done 1.5xBW

    Conditioning
    Pull ups 3+25, 3+16, 3+13, 3+14
    Sprints 1:27, 1:35, 1:35, 1:35

  47. BB
    154/164/176/176 (Failed on 3rd) /154

    Strength
    225 – haven’t done this in a while, was good to see I can still hit my old number

    Conditioning
    3+ 16/7/6/8
    Runs completed on a treadmill so time pretty much irrelevant

  48. C&J 225X5 full clean first 2 sets, hang power for last 3

    Did 50 BS at 135 to work on wod 4

    pullups +10 +10 +6 +10

    run 1:24 1:24 1:28 1:125

  49. BBG 1. C&J 175
    Strength 1. Back squat 1×20 @300#
    Cond. 1a. 3+13/3+7/3+7/3+7
    1b. 1:09/1:16/1:16/1:21

  50. BB Gymnastics: 125#
    Strength: Haven’t done this but once a several weeks ago. Did 170# then. Today I only got 10 (8 and 2) at 170# and then did 155# for 10.
    Conditioning:
    3+10, 1:21
    3+10, 1:27
    3+10, 1:33
    3+11, 1:29

    MFS 1/2/2

  51. BB Gymnastics

    1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec.

    Notes: These are not touch and go reps. Reset before each rep.

    Results:185-185-185-185-185(T&G for last set)

    Strength

    1) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)

    Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

    Results: 185lbsx20

    Conditioning

    1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec.

    Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

    1b) 4X400m Sprint – rest 60 sec.

    Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.

    Results:

    Pull-Ups:3+5, 3+6, 3+5, 3+4 (did all of these on the rings instead of the pull-up rig. Trying to work towards those MUs!)

    Runs: 1:28, 1:43, 1:51, 1:43

    M/F/S: 3/4/8 (shoulder has kind of a dull ache, need to leave it alone for a day or two.)

  52. BBG

    185# across the board. No fails

    Back Squat

    255#. Got all 20 no problem. I fucking love these sets of 20

    Pull ups- 3+8 (11), 3+6 (9), 3+5 (8). Had to use a belt holding a KB. Almost crushed my balls multiple times, but hey, what can you do.

    Runs- Really fucking slow. Near 2:00 across the board for all.

  53. first wod post!

    BBJ
    95# C&J

    Strength
    95#x20 UB reps BS

    Conditioning
    w/ vest 10#
    Rd1- 3 strict + 10 kipping
    Rd2- 3 strict + 10 kipping
    Rd3- 3 strict + 10 kipping
    Rd4- 3 strict + 10 kipping

    400m run
    Rd1- 1:27
    Rd2- 1:37
    Rd3- 1:37
    Rd4- 1:34

    michael baker
    crossfit vitality
    m/41/135#

  54. Clean and Jerk = 145, 155, 165, 175, 175lb

    1 x 20 back squat = 215lb

    Conditioning
    1. 12 kipping pullups, 1:40
    2. 12 kipping pullups, 1:38
    3. 10 kipping pullups, 1:40
    4. 10 kipping pullups, 1:40

    the 1×20 takes me to a very dark place. does that happen for anyone else? it really just sucks.

  55. BB Gymnastics:

    155# — Finally felt crisp on split jerk

    Strength:

    205# — Backed off 5# from last week on account of slight ITBS irritation in left knee. Wanted to make sure the full range of motion was there. Surprised how “easy” (all things relative) this felt and looking forward to increasing weight again.

    Conditioning:

    1a) 20# dumbbell, all strict: 10,8,6,6
    1b) Had to do on treadmill, which sucked (Outlaw in NYC sometimes presents logistical challenges) — 1:15 across

  56. clean: worked on 225 power clean still hurts when I jerk.

    20 back squat @ 315# only got 12

    pullups: 22, 16, 15,12
    Run: 1:18, 1:15, 1:14, 1:13

  57. 1) c&J 190
    *lost count of rounds and wasn’t sure if I was on 3 or 4, so I may have doen an extra set

    1) BS 275 x20
    *tought to get through the last few
    \My legs felt like Jell-o so I knew the runs would be fun.

    1a) Pullups 3+ 15, 9, 8, 8
    1b)400’s – 1:14, 1:21, 1:28, 1:30

    M/F/S
    2/4/4 shoulders felt tight

  58. 1) c+j @ 155
    2) BS 15 reps @ 255

    Conditioning – did only weighted strict pullups (12,12,12,12)
    400s were done on treadmill and at 5:24 pace

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