120616

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Awe…

WOD 120616:

BB Gymnastics

1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

Strength

7X3 High Bar Back Squat @ 70-80% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning

5 rounds for total run time and total reps of:

Sprint 200m
ME UB Thrusters @ 155/105#

Rest 1:1

Notes: ME = Max Effort. UB = Unbroken. Now don’t fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

104 responses to “120616”

  4. In both the high block Clean and Snatch, I thought you start the movement with your shoulders aligned with the bar.

    In the demonstration videos it seems his shoulder are quite ahead of the bar.

    Just want to clarify – So it is ahead of the bar? This will help the transition on becoming vertical in the pocket = generating power.

    did I just answer my own question?

  5. BB Gymnastics
    1) 70kg, 80kg, 80kg, 85kg(f) 80kg, 80kg, 80kg, 80kg(f) – was able to doubles for 90kg during the week, felt really slow and back not firing today.
    2) 90kg, 100kg, 100kg, 105kg, 105kg, 110kg, 110kg

    Strength
    1) 122.5kg, 125kg, 127.5kg, 130kg, 132.5kg, 135kg, 140kg.

    Metcon
    AMRAP 5min: 25m prowler push (3 x 20kg plates). Rest 1:1

  6. BBG
    1) 70-75Kg
    2) 90-95Kg

    Strength
    100Kg-115Kg (2.5Kg increments each set)

    Conditioning:
    5/1:24
    5/1:24
    5/1:25
    3/1:25
    6/1:34

    MFS
    3/3/3

    • just goes to show that crossfit has its own share of self-important deuche bags. i own a box and if someone wanted to do outlaw or football or whatever, i would just require that they stay out of the way of the classes during class time. otherwise, do what you want. there are better places out there.

    • You’re not alone. We had a massive uprising as we had an open gym and we did outlaw. Made gains, then owner goes and gets opt cert and says outlaw isn’t welcome. 20 of us left and we are opening our own place.

      TL;DR- haters gon hate.

      • Thx for the support guys. The best option may be to just find a basement or warehouse and buy my own stuff. Make an Outlaw Zurich gym. If anybody is in the continental Euro area and knows some good decently priced equipment suppliers, i’d love to hear.

    • This is just crazy – here you have a coach that has like dozen people going to the games and loads more on the blog reporting increases in fitness. Not to mention if anyone of these coaches read the doctrine and actually followed the links, the programming is based off a lot, A LOT of learning and education about, er, exercise programming. Damnit that sounded retarded, but I hope I made my point. To combine methodology from conjugate, pripelin, etc… just genius in my opinion and the results speak for themselves.

      I’ve noticed recently that on Facebook I am seeing a lot of CF coaches/gyms post notes that give the following general impression:

      “CrossFit works. There is no such thing as a magic, genius programming model or coach, if you do crossfit anyway you will get fitter blah blah blah ”
      While probably partially true, you will also develop unbalanced and possibly injury prone fitness. To say such things as “programming is not important in crossfit” is tantamount to saying you are a fucking idiot that should be euthanized. here we go, imagine you walk into any educational setting, like say a classroom or a gym, just sayin’, and the educator says, ok, today, class, I’m going to pull some random shit out of my ass. You will do it. you will get smarter, magically. Oh what’s that you say, lesson plan, research on the topic, fuck that. who needs that. All those other educators that preceded me and made a bunch of people smart (or fit) well they didn’t really get it.

      I feel like a lot of these folks on FB/Twitter that say “there’s no such thing as a magical programming genius or whatev are directing at OUTLAWers. I guess if you get kicked out of a CF gym or any gym for following a well thought out, structured, periodized and results driven exercise program then you have just found out that you were in the wrong gym to begin with.

      CF Gwinnett, like I said is open to OUTLAWers. That’s for damn sure!

  8. Snatches: 175 (felt like it finished out front, but got it), 175 miss threw it behind me, 175, 180 missed out front again, 180, 185, 190 Still working on bringing hips through bar while controlling bar path on the way under.

    Cleans: 215, 225, 235, 240, 240, 245, 250 Still feels like meeting bar too low on thigh and bumping it away from hips at ext. Will try setting knees further back and chest out over bar. on box set-up

    Squats: 260, 265, 270, 275, 280, 285, 290 Best my squats have felt since…. before the Regional WODs were announced.

    Will have to condition later…

  10. olys felt slow today, had no explosion
    Sn-just to 135 for technique work
    Cl- just to 185

    Squats worked up to 255

  11. Generally, what % of our 1RM snatch should we be able to hit off the blocks? This is my first week of block pulls and I really struggled today. Thanks

  12. 125
    185

    Technique was shit. Stayed light. I jump forward a lot more from the high block position. Is this common?

    HBBS worked up to 210

    No conditioning.

  13. Sub* sn high pulls – 185, 205, 215, 225×4
    Clean off high box – 275×4,295(f),285, 295

    Back squat – 300×2, 305, 315, 320, 325, 330

    Conditioning
    Thrusters 15, 9, 11, 10, 9
    *didnt take any rest before grabbing bar, have to get used to being uncomfortable.
    2nd set lost balance and dumped it

  14. BBG: Worked up to 165 but failed 175 on snatch. Worked up to 225 but failed at 250 on clean.
    Squat- 250 for 7×3 EMOM. Ran out of time for conditioning so took some rest time out on squats.

  15. BBG

    1) Worked up to 215

    2) Worked up to 285

    Strength

    1) 255 265 275 285 295 305 315

    Conditioning

    1) 8 8 9 8 8 Thrusters…just didn’t have want it today

  16. BBG)

    1) 125, 135, 145, 165, 175, 185F, 185
    2) 205, 225, 255, 265, 275, 280
    Both PRs from high-blocks

    Strength
    245, 255, 265, 275, 285, 295, 305, 315

    Conditioning
    9, 9, 7, 9, 7 Didn’t time runs

  17. CFG data:

    SP:
    snatches: 74kg (PR from boxes)
    Cleans: 107kg (PR from boxes)
    squats: 100-120 (kept it light)
    Conditioning:
    (pressed for time so no rest bw rounds, which sucked!)
    Thrusters: 3, 6, 9, 6, 9

    CALEB:
    115kg
    150kg
    Skipped squats
    14, 11, 12, 13, 14

    ADAM:
    no work today.

  18. 1) 185 195f 195f 195 200f 200 200f
    2) 235 235 245f 245×4
    These were shit today.
    Squats 225/255
    Done. Fast.
    5/3/3

  20. BBG
    1) 60, 65, 67.5, 70, 72.5×2, 75kg
    2) 80, 85, 90, 92.5×2, 95×2

    Str
    110kg top set

    Cond
    only had time for 3 rounds

    rnd 1 – 41s 200m, 4 thrusters, 1:20 total
    rnd 2 – 38s, 3, 1:16
    rnd 3 – 38s, 3, 1:11

  21. BBGym:
    1) 115, 115, 115, 115, 115, 115, 125
    2) 155, 155, 155, 165, 155, 155, 155

    Strength:
    190, 195, 200, 205, 210, 220, 220

    Conditioning:
    8, 7, 6, 5, 6 @115lbs
    Guessed on distance, close to 200m runs all about 1:20

  22. BBG
    1. 95, 95, 105, 105, 115, 125, 135
    2. 155, 165, 175, 175, 185, 195, 195 (f)

    Strength
    245, 250, 255, 260, 265, 270, 275

    Conditioning
    1. 43s/5 reps
    2. 45s/4 reps
    3. 46s/5 reps
    4. 46s/5 reps
    5. 48s/5 reps

  23. BBG – no blocks so did hangs. Worked up to 165 snatch and 245 clean

    No time for squats

    Cond – thrusters 7, 5, 4, 5, 6. All run time between 50-55 sec.

  24. bbg
    snatch
    175,195,195,200, 200, 200, 205
    clean
    225, 245,255,260, 265,270,275

    strength
    squat
    280,285,290,295,305,315,320

    cond
    6,6,6,6,5,6

    all runs 40-45s

  25. BBG
    Snatch – 185, 195, 205, 215, 225, 235(f), 235(f) just couldn’t get 235 behind me, so close
    Clean – 245, 265, 275, 285(f) been trying to work around a sore/fractured/it fucking hurts collarbone the past couple weeks and I landed 285 right on the calcified knot on it and called it quits

    Strength
    HBBS – 275, 285, 295, 305, 315, 325×2 – these felt real good, I’ve missed high bars.

    No conditioning – maybe later

    • I have the same issue. I passed on the cleans today because catching 135 was killing me. Have you done any sort of treatment that has helped it?

    • I skinned my collar bone earlier in the week. Since I was missing skin and really would like for it to heal, I folded up a small towel and inserted it between the straps of my sports bra. Still felt the abrasion, but did not break the scab.

  26. BBG
    1.65-70-75-80-85-85-85 still working on getting faster
    2. 120-130-130-135-135-140-140

    Strength
    140-142.5-147.5-150-152.5-157.5-160

    Conditioning
    1. 48s-7 reps
    2. 48s-6 reps
    3. 52s-6 reps
    4. 54s-5 reps
    5. 50s-5 reps

    had the trash truck block the alley I was running down in the last three rounds, so I had to take a little detour in the desert….

  27. BB Gymnastics

    1) 1×1 @ 135#, 1×1 @ 155#F, 1×1 @ 155#, 1×1 @ 165#F, 1×1 @ 165#, 1×1 @ 170#, 1×1 @ 175#

    2) 1×1 @ 195#, 1×1 @ 225#, 1×1 @ 235#, 1×1 @ 245#, 1×1 @ 255#

    Strength

    1×3 @ 225#, 1×3 @ 245#, 1×3 @ 255#, 1×3 @ 265#, 1×3 @ 275#, 1×3 @ 280#, 1×3 @ 285#

    Conditioning

    5/5/5/5/6 – Didn’t keep track of times

  28. BBGym:
    1) 135,155,165,175,185,195 fail,195 fail
    2) 185,205,225,235,235,245,250

    Strength:
    290

    Conditioning:
    8,6,6,6,6

  29. BB Gymnastics

    1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed
    2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed

    1- Up to 235
    2- Up to 285

    Strength

    7X3 High Bar Back Squat @ 70-80% – rest 90 sec.

    Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

    -245,255,265,275,285,295,295

    Conditioning

    5 rounds for total run time and total reps of:

    Sprint 200m
    ME UB Thrusters @ 155/105#

    9,7,8,8,7 – 14:36

  31. BBG: 1) up to 135
    2) up to 215
    Strength: 245 to 295

    Conditioning: runs from 30 to 36 sec
    7/6/7/5/4 for thrusters

  33. Not many ladies post…

    I worked up to 7 snatches @ 95# off the high blocks. Also did 7 @125# Clean & Jerks. Felt like I could have done more early in the workout, but was “ugly catching” 125 by set #6.

    7 sets of 3 at 175# HIgh bar back squats.

    Conditioning: 200m/105 Thrusters. All rounds under 2 minutes. 200m runs got faster as they went along, except for the last one. Thrusters were 6 each round, except for the first one where I squat cleaned it and stood up with it instead of thrustering it up. Brain fart.

    BTW, I am a Masters competitor.

  34. BBG
    1.) 135,145,145,145,155,155,165(pr)
    2.) 155,155,165,175,185,185,205

    Strength
    295,295,295,295,305,305,305

    no time for conditioning…

  35. BBG:
    1) Up to 145#
    2) Up to 205#
    Squats: Started at 225#, added 10 pounds each round. Ended at 285#.

    Conditioning:
    6, 6, 5, 5, 6 Thrusters
    :37, :37, :38, :38, :39
    Rested 40 sec between rounds.

  36. 1) 175×3
    2)225/235/255/275/285/295/300

    Squats
    245×3 275×4

    Ran out of time for Cond. Swam in the AM though.

    /Users/roywolleast/Downloads/IMG_0636.MOV

    on my toes a bit

  37. BBG: 1.)135,135, 145, 150, 155, 155 155
    2.) 225, 225, 235, 235, 245, 245, 245

    Strength: 265, 285, 315, 335, 355, 365, 375

    Conditioning: 5,5,5,6,6

    :28, :29, :29, :30, :30 – 12:28

    4/3/4

  38. BB Gym

    Snatch – Worked up to 80kg (PR for any sort of snatch)
    Clean – Worked up to 100kg (PR from high boxes)

    Snatches felt great, but Cleans felt not so great. Skipped on the jerk because of dinky feeling shoulders today..

    Strength

    Back Squat – 7 x 3 x 145kg. These didn’t feel that great either. Got them done easily enough though. Im feeling a little bit fatigued from deadlifts yesterday (didn’t have bands so I did approx 75% for each double on the deads. Not my best idea..

    Conditioning

    Total work time = 12-13 minutes

    Thrusters – 5, 6, 7, 5, 10

    These didn’t feel too bad at all, only the last round went to absolute all out effort. I should’ve tried harder on the earlier rounds.
    To be fair, my “sprints” on the last 2 rounds were only a touch faster than my normal running pace, I find it so hard to run when puffed.

    Fun day.

  39. Felt like a BAG OF DICKS on everything!

    Failed on a couple of snatches which were way lighter than my doubles on Monday so put me in a bad place. Trying to man the fuck up today and not expect miracles after 1 week of this type of loading. Mental game work needed.

    Bring on Monday…

  41. Snatch 95 105 105 110 110 110 115
    clean 155 165 170 170 175 175 185

    Hbbs 240 250 255 260 270 275 280

  42. Suck me Sunday…I may be the worst Oly lifter on Earth.

    Sn – 205lb
    Cl – 285lb

    No Squats – Still laying off Heavy until Monday from Cleanse.

    6/6/6/6/6 on thrusters. Weight not issue, I can’t not get comfortable in the rack position on mod/heavy thruster loads. One rep isn’t an issue, but having to keep that good rack position for me is a struggle.

    This is what I need though, would never have programmed this for myself.

    Thank you.

  44. BBG:
    1) 115, 125f, 125, 130f, 130f, 125, 125#
    2) 155, 175, 185f, 185f, 180f, 180, 180f#

    HBBS: 7 x 3 x 195#

    Conditioning: 6,8,5,5,9 sprints not timed + 9:22 of work time

  45. BBG:
    1) 115, 125, 125, 125, 130, 130, 130
    2) 165, 165, 175, 185, 185, 185, 185

    Strength:
    170, 170, 175, 185, 185,195, 195

    Conditioning:
    Total running time=4:04
    Total reps=21
    :52/5
    :49/4
    :50/4
    :51/4
    :52/4

  46. Snatch: 3 reps from the floor @ 55 kg x 6 sets

    2 cleans + 2 jerks from the floor @ 65 kg x 6 sets

    WOD:

    Approx 250 m running each round + 7 thrusters each round RX

  47. BB Gymnastics

    Snatch off high blocks – 250 (5# over snatch PR)

    Clean off high blocks – 305 (10# under clean PR)

    Strength

    Cut to 5 sets….running short on time
    275-285-285-295-315

    Conditioning

    37 sec – 12 thrusters
    40 sec – 8 thrusters
    40 sec – 8 thrusters
    43 sec – 7 thrusters
    50 sec – 9 thrusters (felt like I was going to throw up on the last run)

    MFS
    1/3/2

  48. BBG –

    Snatch – 135-145-155-165-175-180-185 – Wow! Matched my current PR (off the ground)so I was very happy with this. Was only shooting for 175.

    Clean – 185-205-225-235-242.5-250-235 – Wow again! 5lbs under my all time PR (off the ground) and wasnt sure what to shoot for on this but didnt think I’d really get passed 240.

    Did squats yesterday.

    Conditioning –

    Not sure my run times but total running time each set was –

    1 – 1:24/8 reps
    2 – 1:15/7
    3 – 1:16/7
    4 – 1:11/7
    5 – 1:12/7

    My reps were unbroken, with momentum so I didnt rest on my chest or anything, if I couldnt keep going I’d drop it. It made for a gasser…

  49. BBG:

    Snatch- 85-95-100-100-105-105-110
    Maintained good form, probably could have gone up

    Clean- 135-140-140-145-145
    These just weren’t feeling right today.

    Strength:

    165-175-185-195-200-205-210

    Conditioning:

    47s/7
    50s/6
    49s/1 (Fell on my ass going into my 2nd thruster, ugh)
    49s/9
    49s/6

  51. BBG:
    115-125-135-135(f)-135(f)-135(f)-115

    Not real heavy but man form is coming along so well, really psyched.

    Cleans:
    135-135-145-155-155-165-175

    HBBS:
    230-225-225-225-225-225-225

    Conditioning:
    Scaled down to 135, still struggled big time. Gotta toughen up.

    About 2 minutes total per round
    Reps: 2-2-3-3-2

  52. BB Gymnastics

    1) 135, 145, 145, 150, 150, 155, 160 (last one was ugly)
    2) 165, 175, 185, 185, 195, 205, 215

    Strength

    200, 205, 210, 215, 220, 225, 230

  53. 7×1 Snatches off blocks
    160-165-170-175(miss- got lazy in the bottom and fucked up my right knee/tendon, decided to call it on the snatches after that)
    cleans- right knee tendon felt really strained every time i started to pull, decided not to do these

    HBBS- knee=duct tape fixes everything- 185-195-205-210-210-215-215

    Conditioning
    I’m an idiot and didn’t read the 1:1 Rest, did the whole thing straight through
    Time: 13:04
    Thrusters: 5-4-4-4-5

  54. snatch: 135#
    clean: 185#

    HBBS: 240#-275#-increased by 5# each set

    Conditioning:
    Run: 45, 46, 43, 41, 39-Total = 3:44-was hard to go all out knowing the thrusters were the reward
    Thrusters: 4, 3, 3, 4, 2-Total = 16-having same issues as D-rob. also I have terrible pain in thumbs and wrists from hook grip.

  55. Snatch 7 X 1 185/195/205/215(f)/215/225(f)/225(f)

    Clean 7 X 1 275/285/295/300/310/315/325 (1 rep clean max was 315/ 325 felt fast)

    HBBS: 335/360/385/395/405/415/415

    Conditioning: 13:00 total time with rest Thrusters: 12/11/9/8/8

  56. WOD 120616:
    BB Gymnastics

    1) 135-140-146-151-155-160lbs.
    2) 185-190-196-205-216-221-227lbs.

    Strength

    196-205-216-221-227-229-240lbs.

    Conditioning

    :33/4, :33/4, :32/4, :32/3, :31/4 (may have been a bit less than 200m)

  57. snatch 7×1 – 95,115,135,155,155,175F,175

    clean 7×1- 155, 175, 205, 205, 225, 245F (short on time moved on)

    HBBS- 225, 275, 295, 315, 335, 345 (went heavy moved on last set gym closing)

    Conditioning: 3,3,3,3 (gym closed could not get last one they cut me off) I have flexibility issues that was the problem not the weight could probably get 6 or so otherwise.

  58. BB Gymnastics
    1) 95, 115, 135, 145, 155, 155, 165
    2) 165, 185, 185, 195, 205, 205

    Strength
    HBBS 185, 195, 205, 215, 225, 235, 245

    Conditioning
    Had to do scale to 135lb thrusters. 1,3,2,2

  59. Worst day of Olympic lifting I’ve had in awhile. Mood went from 3 to 6/7 pretty quickly. Mentally working on that…Starting M/F/S – 3/6/5, ending M/F/S – 6/6/6 lol

    BB Gymnastics
    1)155/155/165F/155/155F(WTF, guess I’ll drop down)/135FF Rage out, Throw something/135/135. I just couldn’t get the damn bar behind me in the catch.

    2)185/195F Rage out, impale 5’s in wall/185/185/185/195/195

    Strength
    225/230/240/245/250/255/260

    Conditioning
    Runs ranged from :50-1:10(had to shuttle run the 200m today)
    Thrusters – 4/4/3/3/4

  60. BBG:
    1) 135/135/135/145/155F/155PR
    2) 135/135/145/155/165/185F/185

    Strength:
    155/155/165/165/165/175/175

    Conditioning:
    @ 135#
    54sec/3
    52sec/1
    1:04/3
    1:04/3
    1:08/3

  61. 7/14 (1 month behind)
    End of first week of Outlaw. Volume fucked, and loving it.
    7×1 @ 255# clean
    7×1@ 195# snatch
    HBBS – 205#
    All runs between 45-50 seconds
    Thrusters: 5, 4, 3, 4, 5

    I SPRINTED these 200’s, as RX’d. Not much left for thrusters.

  63. BBG:
    1.) 155, 155, 155, 155, 165F, 165
    2.) 185, 185, 185, 195, 195, 205, 215

    Strength:
    195, 215, 225, 230, 235, 240, 245

    Conditioning:
    8:42 + 12 Thrusters

  64. 7/24/12
    WOD 120616:

    BB Gymnastics
    1) 7X1 Snatch off High Blocks – 187, 198, 198, 209, 220, 231, 236(fail), 236lbs
    2) 7X1 Clean off High Blocks – 220, 231, 242, 253, 264(fail), 264, 264lbs

    Strength
    7X3 High Bar Back Squat; 90sec rest – 275, 286, 297, 297, 297, 309, 309lbs
    -rested 2.5hrs-
    Conditioning
    5 rounds for total run time and total reps of:

    Sprint 200m
    ME UB Thrusters @ 155/105#
    Rest 1:1

    Runs(seconds): 28, 27, 30, 30, 26
    Thrusters: 10, 7, 7, 6, 10

    Bested my snatch PR from the floor (229lbs) by 7lbs from the blocks!

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