120511

If you have not been to the strategy page in a while, I’m about to post what could be an incredibly important piece of advice for teams tomorrow. It’ll be up in an hour or so.


I know, I know, you’ve been thinking, “Hey, I’d really like to support Jason Hoggan (pronounced hÄAgen, like it should have a Dazs after it), and his trip to the Games.”

Well guess what…?

YOU CAN!

20120510-213337.jpg

Simply click here for the men’s version of the “Original Outlaw” shirt. Or, if you’re of the non-protruding genital gender, simply click here to order the girlie version.


Winchester, and Holley: you wanted a war? Well you got one…

(Side note: don’t forget, DO NOT let Jeremy shave.)


WOD 120511:

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X1 Snatch (any style) @ 85% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%

Notes: 40 seconds rest should be taken after the final snatch @ 85% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength

1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 75 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 75 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Conditioning (pain threshold)

5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

Rest 1:1

63 responses to “120511

  1. 1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 75 sec.
    am i correct to read this as set one do 8 then set 2 do 6…..ect.?

  2. Not gonna be able to do fri or sat workout I’ve got a 15 mile hike tomorrow up some monster hills carrying a 60# pack and a 50. Cal. So I’m gonna be wrecked this entire weekend. Thanks again usmc for making me hate my life. Rahhhh!!!

  3. Looking forward to doing this .I’ve been in a 3week funk with tendonitis in both shoulders.Unable to Snatch/OHS/Muscle up. Got cortisone shots on Tuesday, Got some A.R.T. work done and I’m feeling good.

  4. 1) did regular snatch work

    Strength:
    1a) 100kg (+5kg from last week)
    1b) 4+8, 3+6, 3+5, 3+5
    strict HSPU are still a weakness after my injury, but now i Can at least do them.

    Conditioning:
    1:51, 1:48, 1:51, 1:52, 1:51
    All UB except 3rd hang cleans were i lost my hookgrip.

    3/4/5
    Feeling good and ready for regionals. Two weeks to go…

  5. BB Gymnastics: All power snatches

    1. 115
    2. Done
    3. 125
    4. Done
    5. 130

    Strength:

    1a) 185, 185, 175, 175 — Left knee was bothering me on the pause @ 185 so took weight down. No rack today so all sets begun from floor.
    1b) 10,8,6,5 — All strict, don’t have kip

    Conditioning: Cleans @ 150#, subbed 25 DUs for 100m run due to same NYC logistics issues that kept me on the treadmill during Tuesday’s 400s.

    2.38 (All UB)
    2.28 (All UB)
    2.37 (T2B broken 8,2,2)
    2.49 (T2B broken 8,2,2)
    2.24 (T2B broken 7,1,1,1,1,1 — Five singles were much faster than trying to hang on for sets of 2 and wasting more time off of the bar in between)

  6. Snatch: 130#, 140#, 150 (fail 2x, then frustrated and moved on)

    1a) 170, 175, 185, 195
    1b) 2+2 for all sets

    Cond:
    175# (had to re-hook each rep)
    2:01, 2:10, 2:25, 2:32, 2:28

    • I’m also now regretting shaving my beard off a month ago. All of my problems can be linked to the lack of beard. I fucked up my right knee (tendinitis), Got some devil plague and lost a week of working out and now my snatch has turned into the suck.

      Beard it is, hot weather be damned

  7. So im not the idiot doing oly lifting barefoot anymore…i got some shoes, will definitely take some getting used to.

    Snatch work–felt off today
    110,
    120,failed twice got it 3rd try
    125 failed once got it 2nd

    FS–115#
    HSPU
    1strict!+9
    12
    10
    10

    Conditioning
    125#
    1. 206
    2.154
    3.156
    4. 204
    5. 201

    Total working time 10.01

  8. BB Gymnastics
    1) 115#
    2) done
    3) 125# first attempt
    4) done
    5) 135# first attempt

    Strength
    1a) couldn’t remember # from last week but did 165# this week
    1b) 8+4 / 6+8 / 4+7 / 2+5 I lost my balance on all kipping sets. Today is the first time ever that I’ve completed a kipping HSPU tho.

    Conditioning
    165# on hang power/squat cleans
    2:14, 2:17, 2:14, 2:16, 2:14
    11:15 Total working time, 100m sprint wasn’t much of a sprint, also did 40″ Box Jumps (which were also a bit slow), used my truck tailgate lulz…

  9. Snatch/DU: 102kg: 4×1, 109×1 (missed first try), 114kg (miss all 3)

    Strength:
    1+1/4: 102kg: 2 sets, 106kg: 1 set, 118kgx1set
    HSPU: 8+8, 6+2 (fell off wall), 4+11, 2+17

    Conditioning@109kg: 9:15 working time

  10. I’m going to pound for pound this weekend a Crossfit competition where you base everything off your bodyweight. I weighed myself this morning and to my surprise 169#. I gained about 10# of the good stuff in the last month. FUCK YEAH! Either the training is working or I’m finally going through puberty.

  11. Hey guys I will be down in Destin Florida for a week on vacation… which means more time to train. Any Outlaws in the Destin area?

    • I’m in Gulf Breeze, about 30 miles away- definitely a drive but we are ‘Outlaw friendly’. If you go to Crossfit Destin I may meet you there one day b/c you are strong in your Oly right? I’m in desparate need of some help.

      • I’ll probably try to sneak into Crossfit Destin. Hopefully they will let me lift and do some Outlaw. We’ll see.

  12. BBG
    155# x4, unbroken, 165# x1, unbroken, 175# (f – 2 attempts in 1 min).
    Strength
    1) 185#, 8+4 kip
    2) 185#, 6+4 kip
    3) 185#, 4+4 kip
    4) 185#, 2+4 kip
    Pain Train
    205# HPC x3
    36″ BJs x6
    12xT2B
    150m Sprint (oops)
    205# Hang Squat Clean x3
    1:1 rest
    3:30, 3:25, 3:35, 3:25, 3:20. 17:15 total work.
    Skills work (hand stand walks)

  13. n00b question: 80% of clean means power clean or squat clean? my squat clean max is 295 and I don’t think I can hang power clean 80% of that more than once. should i use different weights for the power clean and squat clean in the WOD?

  14. Snatch
    4×1@ 85 kg
    1@ 90 kg
    1@95 kg – failed

    Strength:
    1a) 90 kg
    1b) 8+10, 6+5, 4+6, 2+13

    Conditioning

    105 kg H.P/H.S clean

    2.48 -2.27 – 2.19 – 2.12 – 2.29 = 12.15

  15. BBG
    1) 4X1 Snatch (full squat) @ 215 – rest 40 sec.
    2) 50 Double-Unders – rest 20 sec.
    3) 1 Snatch @ 230 – rest 20 sec.
    4) 50 Double-Unders – rest 20 sec.
    5) 1 Snatch @ 245
    Strength
    1a) 195 4×5
    1b) 7 strict 1 kip, 6 strict 3 kip, 4 strict 5 kip, 2 strict 6 kip
    Conditioning
    240# hang power clean and hang squat clean, things started clicking around round 3. figured out how to go faster.
    r1: 3:20
    r2: 3:35
    r3: 3:06
    r4: 2:47
    r5: 2:22

  16. BB Gymnastics/Conditioning

    *This should be performed as one continuous effort. MAKE SURE to read the notes below.

    1) 4X1 Snatch (any style) @ 85% – rest 40 sec.

    165-165-165-165

    2) 50 Double-Unders – rest 20 sec.
    3) 1 Snatch @ 90% – rest 20 sec.

    175lbs on 2nd attempt

    4) 50 Double-Unders – rest 20 sec.
    5) 1 Snatch @ 95%

    Missed 185lbs three times

    Notes: 40 seconds rest should be taken after the final snatch @ 85% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

    Notes: Got 185 after this portion after 5 failures

    Strength

    1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 75 sec.

    165-165-165-165lbs

    1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 75 sec.

    3+5,2+5,3+3,3+3

    Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

    Conditioning (pain threshold)

    3 rounds for total working time of:

    3 HPC @ 80% (of 1rm Clean)… 195lbs
    6 Box Jumps 36/30″
    12 T2B
    Sprint 100m
    3 Hang Squat Cleans @ 80%…195lbs

    Rest 1:1

    Round 1: 0:00-5:20 (time:5:20)

    Rest: 5:20-10:40

    Round 2: 10:40-14:40 (time:4:00)

    Rest: 14:40-18:40

    Round 3: 18:40-23:22 (time:4:42)

    Notes: Did 3 rounds instead of 5 to drop the volume a little. Feeling really beat up (in a good way).

    M/F/S: 2/3/7

  17. Did some light snatch work for barbell.

    Cond-
    w/ #225 and used a 40″ pulling block for the jumps. Stacking plates on a box makes me nervous.

    1:52-2:03-1:58-1:56-2:13

    3/6/6

  18. BB
    1) 77,5 kg
    2) 1 fail rep
    3) 82.5 kg, second attempt
    4)UB
    5) 87.5 kg first attempt

    Strength
    1a) 77,5 kg-80kg-80kg-80kg
    1b) totalreps; 22 – 15 – 12 – 12

    Cond; did hang powercleans in stead of hang squat, wet outside, slipperi floor
    cleans; 82,5 kg
    Times;
    1:55 Slipped first squat clean, changed to power cleans and all UB
    1:55 All UB
    1:50 All UB
    1:46 All UB
    1:43 All UB

  19. BB/Conditioning
    1) 185
    2) check
    3) 195 (one miss)
    4) check
    5) 205 (one miss)
    *both misses were a missed in the catch, I put a little too much into those reps and lost it out the back

    Strength
    1) FS -> 285, 305, 315×2 fail
    2) HSPU -> 8+13, 6+6, 4+7, 2+6

    Conditioning
    As little modified

    3/6/3
    Looking at taking a recovery week next week

  20. BB gymnastics-

    1) 175 all reps. No misses. Felt awesome
    2) 50 DU’s plus 185# snatch. Nailed it.
    3) 50 DU’s plus 195# snatch. Nailed it again.

    Strength-

    Did not do FS, will do tomorrow. I got a swollen Bursa sack in my knee on a bike ride yesterday, better to let it tame down today before blowing up my knees with 1 1/4 squats.

    HSPU’s- Can’t kip at all and stay on the wall.
    8+0 (fell off the wall on first kip)
    6+2 (once again, my kip pulls me off the wall)
    4+4 (better, but still pretty bad)
    2+5 (could’ve kipped a lot more, but once again, fell off the wall)

    WOD-

    195# bar for cleans

    Round 1 – 1:50
    Round 2 – 1:50 (yay! zero split)
    Round 3 – 2:25 (couldn’t string together any more T2B. first 2 rounds were UB)
    Round 4 – 2:30
    Round 5 – 2:36 (all single T2B’s. Really slowed me down)

    Total working time – 11:11 on the nose. (19:56 with rest times). Only one miss on first rep of last set of Hang Squat Cleans, other than that I got every lift.

    This WOD was probably my favorite workout I’ve done under The Outlaw Way. Keep them coming Rudy!

    M/F/S – 2/1/1 Fuck yes!

  21. BB Gym: stayied light to test out new Romaelous2
    1)135lb
    2)All UB, shoes are stiff for DU but was able to pull it off
    3)145lb
    4)All UB
    5)155LB

    Strength: On this part used Reebok Oly shoes.
    1a)185lb for all
    1b)8,6,4,2 I simply fucking suck at kipping HSPU cant keep my feet on the wall.

    Conditioning: 185lb
    1:55, 1:50, 1:54, 1:40, 1:44

    Hands down Nike Romaelous2 beats Reebok at Oly lifts only, if it involes any other movement besides DU, like box jumps or a short run the Reeboks are perfect.

    2/5/7

  22. 1-5) 165,175,185 – hit each on first attempt, happy about that
    1a) 185
    1b) Strict + 12,10,8,7
    Cond: #205 – 2:20,3:17,4:17,3:19,3:06 – fucker got heavy.

    1/2/2

  23. 1) 175
    No misses
    Du only one trip
    185
    No misses
    Du only one trip again
    195
    No misses
    Snatches felt pretty good so I tried 215 again.
    5 fails. I am so fucking close.

    1a) 215
    I hate these. Does anyone else get calf pain from these?
    1b) all strict completed. Kipping went as followed
    17
    10 fell off wall
    8 fell off again
    13
    No conditioning
    3/5/2

  24. Snatch work: 225 for the 4×1, doubles, 1 snatch @ 235, doubles, 1 snatch @ 245 missed the first attempt and made the second.
    I need a new rope. Any recommendations?

    Front Squat: 225, 235, 235, 235 failed on last rep of last set. I have some issues with front squatting for more than a double. It showed at regionals as well although it was a much lighter weight.

    HSPU’s: 8 + 20, 6 +11, 4 + 8, 2 + 5
    No Conditioning

    • I go to work for one day and you’ve already stopped with the conditioning!!!???!?!?!

  25. I’m new here so about myself. I’m Pavel Stefanov (people call me Paul), I’ve been crossfitting for three months, I weigh 145 lbs. and I’m 17 so I don’t have a beard.

    BB Gymnastics:
    115#
    120#
    130#

    Strength:
    135# 1&1/4 front squats
    (HSPU: Embarrassing)

    Conditioning
    155# Hang power and hang squat cleans
    Round:
    1: 2:26
    2: 3:18
    3: 3:11
    4: 3:02
    5: 3:47
    Failed a few cleans.

    I’ve been following this programming for a couple weeks and I see pretty big improvements. Thanks.

  26. Snatch
    4×1 @ 195 all full snatch
    90% 205 first atempt
    95% 215 first attempt
    tried 225 and missed 3 attempts

    front squats 225 225 245 245
    hspu 8+9 6+4 4+4 2+4

    conditioning 10:13 working time 2:01 2:10 1:57 2:04 2:01
    runs weren’t exactly a sprint…

    did group 4 extra work from couple days ago as well 8:23

  27. BB Gymnastics
    1) 195#
    2)Done
    3)215# first attempt
    4)Done
    5)225# MIssed twice

    Strength
    1a)245-245-245-245
    1b)8+7/6+8/4+6/2+8

    Conditioning
    @225#
    2:26/2:19/1:57/1:47/2:01

    3/3/1

  28. BB Gymnastics
    1) 145#
    2) 30, 20
    3) 155#
    4) 25,14,11
    5) 170# missed 3 times but i can taste it

    Strength
    1a) 185×5
    1b) 6+2, 6+3, 4+4, 2+3

    Conditioning @ 190#
    1:41, 2:04, 2:16, 2:24, 1:56
    5,6,6- Had the flu yesterday

  29. 1) Sub’d power cleans off blocks 5×2 @ 245# (so ugly… worked on footwork w/ a few sets of light shrug-unders after — 95# – 135#)

    Strength
    1a) 255#
    1b) 8+8, 6+2(fell)+8, 4+7(fell), 2+8

    Conditioning @ 245#
    — 19:35 total time (forgot my working time… somewhere around 9 minutes)
    Strange experience on this wod. Felt completely destroyed at first, did singles on the cleans and failed the last hang squat clean, ending w/ almost a 3-minute round. Then proceeded to get faster ever round, peaking the 4th round with something like a 1:26. Just seemed to get lighter.

    M/F/S – 2/5/5

  30. Barbell Gymnastics

    65kg x 5 x 1
    double unders (1 break)
    70kg x 1
    double unders (2 breaks)
    75kg x 0 (Close fail)

    Did these in my chucks and they were all power snatches. They felt pretty good today and if I was in my O-lifting (read: dress) shoes, I would’ve made 75kg to equal my PR for sure.

    Strength – I did normal front squats

    1a) 120kg, 125kg, 130kg, 135kg x 4 (F on 5) – Front squats felt good and strong today.
    1b) 8 + 4, 6 + 3, 4 + 3, 2 + 4 – I suck at kipping HSPU’s!

    Didn’t do conditioning.

    Warmed up to 90kg x 2 HPC’s which felt easy.
    Also did 6 easy sets of 5 T2B’s as I was putting weights away.

    Can’t wait for tomorrow’s programming – looks fun!

  31. BBG/Conditioning
    1)155, missed just the second attempt in front.
    2)unbroken
    3)165, smooth
    4)unbroken
    5)175, smooth

    Strength
    1a) 155 for all
    1b) definite weakness. 6+6,4+4,4+4,6+3

    No conditioning.

    I have a beard. It’s nice. When I do shave I use a straight razor.

  32. RESULTS:
    1)85%=160. Smooth reps Full SN
    3)90%=165. Quick
    5)95%=175  quick under, easy drive up

    STRENGTH
    1a)175-180-185(4)-185(4) super deep, adductors begin failing @3, falling forward and weight gets out front, tougher on quads. 
    1b)5-2-4(breaking hollow)-4(poor kip) 

    CONDITIONING:
    @185
    1-2:27. SC failed rep 2. Too much for me
    2- 2:26. SC were manageable but singles. HPC UB. T2B UB. BJ no rhythm but not wasting time
    3- 2:10. SC hard but easier. Up & back pull
    4- 2:16. Right into SC from run, almost fail 2x
    5- 2:05. Failed SC rep 2, still fastest time. 
    Pain wasnt an issue during rounds except for entire lack of drive in SC. Legs literally had no more to push up

  33. Snatch: successfully got to 138#

    Skipped front squat-due to time
    Hspu: 2+5,2+6,2+4,1+7
    -never got 2 strict in a row before; hspu is a big weakness of mine

    Conditioning:
    Clean weight-143#
    Total time-15:09. Each rnd was about 1:30-1:50. Around 7:30 working time. Everything unbroken except last rnd t2b(8/4) oh, and my dog tripped me on the 1st sprint and it was a hard fall n’ roll….lil bitch🙂

  34. BB Gymnastics/Conditioning

    1) 68kg
    2) done
    3) 72kg
    4) done
    5) 78kg <– ugly, muscle-y/power snatch ugliness!

    Strength

    1a) 100kg
    1b) got all strict; need work on my kip

    Conditioning (pain threshold)

    5 rounds for total working time of:

    No strict time. used 88kg and averaged about 2.20-2.45/round. Not sure rest was as long as it should have been.

  35. bb gym
    1. 175 175f 175 175
    2. 2 misses
    3. 185f 185
    4. 1 miss
    5. 195f 195
    (felt good so went up to 205. failed first attemt then made the second. ties pr)

    strength
    1a. 225
    1b. 21 10 8 8 (total of strict and kip

    conditioining
    2:50 2:36 2:45 2:51 2:45

  36. snatch: 185,205,210
    f.squat: 245,225,225,225
    hspu:8+20,6+16,4+15,2+15

    Conditioning: 9:52 working time @230#

  37. BBG:
    90,95,105

    Strength:
    1a)140 (last set not 11/4)
    1b) wanted to work on strict so used a 1/2 in band as a harness for the strict sets
    2/3, 2/2,3/2, 3/2

    out of time for conditioning. ran 3 miles later in day. hope to make up.

  38. BBG:
    130 – 140 – 145

    Strength:
    1a) 185 – 195 (not UB) – 185 – 185
    1b) 8+4, 6+4, 4+3, 2+3

    Conditioning:
    about 3-3:30 minutes per round
    HPC & HSC – 170

    first day following The Outlaw Way, loved it. Got me out of my comfort zone and focusing on higher effort and intensity vs. the normal volume. Will be following from here on out.

  39. First time posting.
    Snatch 75,80,85kg

    Front sq. 80kg
    Hspu. 8+20, 6+20,4+20,2+20

    Conditioning
    @90kg
    3:23,3:18,3:12,3:15,3:13
    16:21 total

  40. 1) 4x1X85% 160
    50 DU-broken
    1x 90% 170
    50 DU broken
    1×95% 180 f then got it second attempt
    * missed because right knee just needs to be reminded to stay out over the toes

    Sick this weekend, so I rested yesterday, still hacking up stuff so DU hurt today but sn felt good, so kept going
    1x 185, 195, 205 f

    Strength
    1a) 195
    1b)8/0, 6/4, 4/3, 2/4

    Only 1 rd of Conditioning 3:51
    Just couldn’t get the engine going. Illness wiped me out.

    m/f/s
    3/7/3

  41. BBG/C
    1) 167#
    2) 50du
    3) 177#
    4) 50du
    5) 187#

    Strengf
    1a) 210#
    1b) 3/3/3/4

    Conditioning (pain threshold)
    2:50/2:53/2:46/2:55 @ 205#

  42. 1) 140#
    2) 50 DU
    3) 150#
    4) 50 DU
    5) 155#

    1a) 155#
    1b) 8+4, 6+4, 4+6, 2+8

    Conditioning – 2:30, 2:30, 2:35, 2:38, 2:51

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s