120623

Today I received this email:

Hi there guys,

I am sure you don’t remember me, but I dropped in on a couple of WODs at your gym last December. I truly enjoyed meeting you both and got great criticism/pointers on my lifting form from Rudy & how to do an assisted ring dip from Laura (something at that time I had never done before)…as a result, my rack position & front squats are greatly improved and now I am doing unassisted ring dips (although they still are not as elegant as Laura’s). I was psyched to have stumbled upon your gym then and since my visit I had been following the Outlaw Way blog & FB page. I’ve been loving your posts, following some of your training, and I had hoped to get to one of your training camps (timing just didn’t work out for me this time around). I didn’t know the difference between low bar & high bar at first, but have since been educated.

We will be in Alexandria again this winter (dates are yet to be determined) and I was intending to plan our schedule around me being able to drop in on y’all a couple of days. Then I saw your post yesterday about drop ins and as I started to read it I was almost in tears (my dreams were shattered ;)…but, as I read more of your post I realized & understood what you were referring to. It certainly does upset me when we get drop ins here at our gym and our coaches have to spend time teaching them the movements in the WOD or lift rather than observing/correcting/assisting me (or other gym regulars) on my form. I can only imagine what it would be like if we got the similar volume of drop ins you have been getting.

We had a drop in at our gym recently who said she lived in Alexandria. I had asked her if she had checked out Outlaw CrossFit. Her response was ‘they (Outlaw) only want members who are serious about competing’. I told her that was not the impression that I had when I was there last year & proceeded to pull out my Outlaw WOD book to check my last ‘high bar’ back squat PR & prepare for that day’s back squat work. I think that she said that she goes to CrossFit ***** ********* (or whichever one is by Crystal City/Pentagon), needed to have an antibacterial wipe for the bar, & asked for a yoga mat.

Anyway, I still hope to have a chance to drop in on your gym for a few WODs this winter if it is convenient for you. Once I figure out our schedule I’ll certainly email you and fill out your drop in form. Instead of t-shirts this time I was planning on bringing y’all a bottle of Jameson (see I pay attention) and possibly some Oryx steaks (if we still have some available by then). Hoping that bribery works to secure a drop in spot ;D I would also be glad to pay a drop in fee if that becomes your policy.

Regardless, I’ve been really excited to follow how successful your athletes have been doing and can’t wait to see how well they perform at the games. Congratulations on all of your success! Oh and the new Outlaw gear is totally bitchin’ (showing my age huh?)!

-Margaret

Here is my response:

Dear Margaret, you are welcome at Outlaw any time. You are correct, I do prefer Jameson to t-shirts (unless they’re v-necks, then I only prefer the 12 Year Special Reserve…or Midleton—definitely Midleton), and bribery works every single time. No drop-in fee is necessary, however, I would ask that you tell no one of our kindness. Let them think I meant every word of Thursday’s rant, and they will be publicly humiliated the second they walk in my gym. This way the truly appreciative people—like yourself—who we love meeting and having stop by, will be able to visit without the fear of having my clients eat their faces off (I told them human face was Paleo).

-Rudy


WOD 120623:

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 @ 75-85% – rest 90 sec.

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

Conditioning

“Beat the Coach 1.2″

Compare to: 120124

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#

Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

Demo Video:

83 responses to “120623

  1. It’s getting so I come here for the vivid story-telling of noobs who don’t know a low from high bar squat who drop in unannounced, rather than the awesome programming. (That’s a compliment, btw.)

  2. So to be clear, per the demo video, we ARE NOT supposed to lock out on the push jerks, right? Guess I should leave my new Skinz and Nano’s at home then…

  3. Hello All,

    I am going to start following on Monday. Just wanted to know, are there any calculations or maxes I need to know 100% before I begin?

    Anything of that sorts please let me know.

    • Right now, it would be in your best interest to know your max for snatch (full), clean (full), clean and jerk, low bar back squat, and deadlift.

    • You need to know your 3RM Back Squat to figure our your squat #s. Read every post from 5/15 and forward. Testing was done around 1st week of June.

  4. BBG:
    75-75(F)-77.5-80-80(F)-80Kg-80(F) (176lbs)
    100Kg (220lbs)

    Strength:
    107.5Kg-122.5.Kg (270lbs)

    Conditioning:
    EMOM – 80Kg to 90Kg

    MFS
    465

  5. BBG
    Snatch 145
    Clean 195
    Both felt like shit, realized I was doing them wrong after watching the videos again
    Squat-135×5,225×5
    7×3-315,335,345,350,335,335,335
    Cond with 175lbs
    5/5/7

  6. BBG:
    Snatch: 60kg, 65, 70, 75, 80f, 80, 85
    Clean: 80, 90, 100, 105, 110, 115, 120f Boxes were so high that the barbell actually hit the boxes at the bottom of my catch, threw me off and I missed it.

    Squats:
    125, 127.5, 130, 132.5, 135, 137.5, 140

    Cond.
    First 3 minutes with 225. Finished out with 205. Last was with 205 as well, but big difference is I totally manhandled 205 this time. Last time the complex took me 12-15s. This time I did the complex in 9s with 225 and 5-6s with 205. Destroyed it even though I used the same weight for over half. Next time 225 for sure.

  7. BBG:
    1) 125 x 2, 135 x 3, 140 x 2 (140 was my 1 rep max 6 weeks ago, FUCK YEAH!)
    2) 185 all sets,

    Squats:
    225, 230, 235, 245, 255, 265 x 2

    Cond
    all at 165

    M/F/S – 1/2/1 (felt great today, best in 2 – 3 weeks)

  8. BB Gym –
    Snatch – 185lb
    Clean – 285×5, 295×1, 305×1 –

    Strength –
    320, 325, 335, 345, 355×3 –

    Beat the Coach @225lb –
    Complete as Rx’d, no misses – felt really easy.

  9. Heaviest 155
    Heaviest 205
    (not fast enough dropping under both plenty of bar height to get more)

    8×3 315

    Finished conditioning at 205 with a couple missed push jerks in there….

  10. Forgot to post yesterday:

    6/22/2012

    BBG:

    1) 255, 265, 265, 265, 275 (PR for 3)

    Strength:

    1a) 275 on the bar + 110 lb band tension (could not get 125 lbs so met in the middle…approximately 22%)

    1b) 145 lbs all sets across (tough to keep weight through floor on back foot toe)

    Conditioning:

    5 rounds even. All T2B and KBS were unbroken. Jumps and runs were pretty slow/ugly.

  11. BBG
    1. 145, 155, 165, 175 (F), 175 (F), 175, 180
    2. 205, 225, 245, 255 (F), 255, 265 (F), 265 (F)

    Last two reps of snatches felt awesome, for whatever reason they just started to click after those two misses.

    Pretty sure 255 is a PR hang clean, really should have made one of the reps at 265 though. Both were high enough.

    Strength
    305, 315, 320, 325, 330, 335, 345 (Fail Rep 3)

    Based on a high bar 1RM of 405. Let some doubt creep in on that last set, wasn’t because it was too heavy.

    Conditioning
    185 with no misses

  12. BBG)
    1) Worked up to 190 — Failed twice at 190 today then got it
    2) Worked up to 260 — Just didn’t feel this today, two fails at 255 — PR is 285:\

    Strength:
    255, 275, 285, 295, 305, 315, 315

    Conditioning:
    Completed as RX + 1 round (don’t have to do the 10th minute if you start on zero) — Felt great, I remember this one last time dominating me coming off an injury. Feels good to hit this relatively easily today – no misses on any part. On to 235 next time.

  13. First time using new jerk boxes!

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

    1) 114, 2) 134, 3) 134, 4) 155 (heavy and clean; focus on vertical path next set), 5) 155 (missed one then hit it; having to really jump hard to get it), 6) 155, 7) 159 (felt nice)

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

    1) 154, 2) 164, 3) 174, 4) 184, 5) 184 (f), 6) 184 (jump!), 7) 184

    Strength

    7X3 High Bar Back Squat @ 75-85% – rest 90 sec.
    (186-211)

    1) 184, 2) 189, 3) 194, 4) 199, 5) 204, 6) 209, 7) 214

    1RM HBBS: 249

    Conditioning

    “Beat the Coach 1.2″

    Every 30 seconds for 10 minutes:

    1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 164#

    Heavier next time: 174 or 184, then drop weight if needed.

  14. Built jerk boxes yesterday using the plans from:

    http://www.eng.auburn.edu/~simonrl/wl/jerkboxes/

    Building the boxes took me all day (9:30 – 19:00), not including the 3 hours I spent grabbing the materials and having them cut at HomeDepot. Thankfully, the chap working that day was well irie and happy to do the cuts for me; he probably saved me a days worth of cutting. I also had him cut the plywood for the platforms. I recommended grabbing a large easy grip to help with the project; anything over 24″ will get the job done.

    I’m also planning to build a smaller platform using 2x4s around the perimeter rather than 2x10s to allow for a lower height option.

    We’ll worth the time and money and an awesome project to share with others.

  15. BB Gymnastics

    1) 105-105-110-115-120(Old PR)-125-130
    *Didn’t quite do the high block technique … more like high hang. Past few weeks couldn’t get anything over 110lb. Huge day for me!

    2) 145-155-160-165(f)-165-165(f)-165(f)
    *Is it supposed to be harder off high blocks? Today was not a good clean day

    Strength
    Will do later

    Conditioning
    135lb

  16. 245# Snatch from the blocks: Anything you guys see that could help me get better let me know. I would love some constructive feedback. Really had not planned to hold it so long at the bottom. Just had to make sure it was steady before I stood up.

    Thanks.

    • Monster lift, dude! Only thing I can really see is your arms stay pretty straight through the third pull arcing the barpath a little. Great speed through the middle of the lift and phenomenal job being patient in the hole to make sure you had control of the lift.

  17. 1) up to 215 tied PR from floor
    2) up to 275 +5 PR from floor failed at 280

    Squats based off of 315.
    Done. Fast

    Conditioning later.
    2/2/2

  18. BBG:
    Snatch: 145,145,155,155,165,165,175(pr!)
    Clean: 155,165,175,185,195,205,225(pr!)

    Strength:
    HBBS: 265,275,285,295,305,315,315

    Conditioning:
    Done With 135# to work on form (and because 225 is my 1rm ha)

  19. BBG only (I am competing tomorrow)

    Snatch: 95, 115, 135, 145, 155, 160, 170
    Clean: 135, 155, 175, 195, 210, 220, 225

    all makes. Snatches felt better than they have in a long time, cleans felt a little rough. Gotta start filming.

  20. BBG
    Snatch: 95-115-125-135-145-155(f)-145(f)
    Clean: 135-145-155-165-175-185-185

    Strength
    HBBS: 185-185-190-195-200-205-205

  21. BBG
    snatch 155 165 175 185 195 205f 205 215f 215 all power
    clean 185 205 225 234 245 255 all power
    cant squat well right now so went all power and skipped back squats

    Conditioning: finished RX each cycle around 5 seconds. Last time had to strip after 7 min

  22. Snatch up to 155, threw 165 over my head and couldn’t recover
    Clean up to 225

    Condioning change up–my pressing sucks so ..
    10min EMOM
    3 Floor Presses 155
    1 Squat Clean and Jerk 155

  23. BBG:
    1) worked up to 190 missed 195 3x
    2) 245#

    Strength:
    345,350,355,360,365×3 yes nearly 26″ quads

    conditioning: wrist felt like noobs snatching…(insert cuss words!!!!)
    800m run
    100 KBS 55#
    100 situps
    800m run
    15:54

    • Thats exactly what I look like with 185. I’m even more pissed now. Great job though bro!

  24. Snatch from above knee block – 175, 180, 185, 190, 195, 200f, 200 Tyson Hips

    Clean: 215, 225f (thinking too much), 225, 235, 245, 250, 255 Lowest FS I’ve ever gotten up from

    HBBS: 270, 275, 280, 285, 290, 295, 300

    Beat the Coach 1.2

    Last time 2/7/12 – 4 at 205, dropped to 185 for 4 before failing HPC and finishing 8 more as an AMRAP for the remainder of the 10. Uggggh. Need rest day.

    This time 6/22/12 – completed at 175#.

  25. Snatch – 82.5kg (PR) – Felt great
    Clean – 100kg (Equals PR from blocks) – Felt not so good

    Back Squat – 7 x 3 x 155kg – These felt so hard today.

    Conditioning

    Done with 80kg. I took 2 breaks – one at 13 mins, 1 at 17 mins, skipping a round. I made those rounds up at the end. Lost my wind straight away.

    Can’t wait for a rest day..

  26. BB Gymnastics

    1-185,185,205(m),205,225,225(m),225
    2-185,225,225,245,265,285(m),285(m)

    Strength

    7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

    – 245,265,275,285,295,305,315

    Conditioning

    “Beat the Coach 1.2?

    -I managed 225 until the 11th round where the hang clean became impossible. I then dumped to 205 and finished round 12-20 with that.

  27. BBG
    1) 155×2, 175×5 really tried to concentrate on foot work.
    2) 225, 245, 265, 285, 295, 305, 310 (10 lbs PR from last week.)

    Strength
    265, 275, 280, 285, 290, 295×2

    Ran out of time for conditioning.

    1/4/1

  28. WOD 120623:

    BB Gymnastics

    1) 7X1 Snatch – 205 new PR-thank Rudy
    2) 7X1 Clean – 305 new PR- thanks again

    Strength

    7X3 High Bar Back Squat @ 75-85% – rest 90 sec.
    Worked to 275#
    Conditioning: Gym Session

    1) For time:

    Row 1k
    20 DB HSPU
    3 Rope Climbs 15′
    Row 750m
    15 DB HSPU
    3 Rope Climbs 15′
    Row 500m
    10 DB HSPU
    3 Rope Climbs 15′

    20:52

    *Rest 30 minutes.

    2) 21-15-9 of:

    OHS 135#
    Conditioning: Tri Session

    3 rounds for time of:

    Swim 150m
    Bike 4 miles
    Run 1 mile
    1:46-great end to a long day biked and ran last round in a hail storm!

    Who does that?
    Any Outlaw!! Fuck Ya

  29. BBG:
    skipped snatch
    Clean: worked up to 165

    Strength:

    7X3 High Bar Back Squat @ 75-85% – rest 90 sec.
    185,195, 205, 215(3x), 225

    no conditioning

  30. BBG
    high block snatch- 105 105 105 110 110 115 115
    High block clean- 170 170 170 175 175 185 185

    HBBS- 260 270 275 280 285 290 295

    Conditioning
    165×2 155 x18

  31. BB Gymnastics:
    1) 135, 145, 155, 165, 175(f), 175(f), 165(f)
    2) 135, 155, 175, 185, 195, 195(f), 135
    Strength:
    205, 210, 215, 220, 225, 230, 235
    Conditioning:
    Finished all 10 minutes @ 175#

  32. BBG
    1. 115, 125, 125, 130, 135, 135, 140
    2. 135, 145, 150, 157, 162, 167, 172

    BS: 195, 195, 205, 205, 215, 215, 220

  33. WOD 120623:
    BB Gymnastics

    1) 146-146-146-146-146-146-146lbs.
    2) 205-205-205-205-205-205-205lbs.

    Strength

    205-216-227-229-234-240-251lbs.

    Conditioning

    Started with 166lbs. and completed with 166lbs.

  34. BBG –
    1) 95, 95, 115, 125, 135, 135, 145 (f)
    2) 135, 155, 175, 175, 185, 185, 195 (f)

    Strength –
    190, 190, 195, 200, 205, 210, 215

    Conditioning
    Started and finished with 165

  35. BB Gymnastics:

    1) Snatch up to 65 kg./143 lbs
    2) Clean up to to reps @ 70 kg/154 lbs

    Strength:

    7X3 High Bar Back Squat up to 105 kg/231 lbs (4 reps)

    Conditioning:

    Every 30 seconds for 10 minutes:

    1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 60 kg/132 lbs (each round took 8-12 sec – will go heavier next time)

  36. BBG 1) Snatch up to 185#
    2) Clean up to 215#

    Strength 255,260,265,270,275,280,285 (10# PR for 3RM)

    Conditioning Started with 205# ended with 185#

  37. BBG –

    Snatch – 185 (same as last time)
    Clean – 245 (5 under last time) These felt tough today, and I dont know why. It was so hard to get under it, then I’d sit on my calves for a one count and then stand up.

    Squats – yesterday, will do some tomorrow before I go to the field.

    Conditioning –

    I’m pissed. I attempted 225 but I just cant get that hang clean after a power clean.

    185 for all. Next time I’ll try 195-205 depending on how I feel. Today I just didnt have it.

  38. BBG-
    Snatch- up to 175 (f)
    Clean – up to 215 (f) Hit 225 before

    Squats- worked up to 315. Went up to 335 last time. Lower back was on fire so cut it short.

    185 for all. Tough but could have handled more weight. Probably try 205 next time.

  39. BBG
    1) 65-70-70-75-80-80-85
    2) 125-130-135-140-140-140-142

    Strength
    150-153-157-160-163-167-170

    Conditioning
    115 for all. Should have gone about 10# heavier….

  40. BBG:
    1) 115 – 125 – 135 – 145 – 155(f) – 155(f)
    2) 165 – 175 – 185 – 195(f) – 195(f) – 185

    Strength:
    205-210-215-220-225-230-230

    Conditioning:

  41. BB Gymnastics

    1) 7X1 Snatch off High Blocks – up to 80kg
    2) 7X1 Clean off High Blocks – up to 110kg

    Strength
    7X3 High Bar Back Squat @ 75-85%
    127.5, 130, 132.5, 135, 137.5, 140, 142.5kg

    Conditioning
    “Beat the Coach 1.2″
    Every 30 seconds for 10 minutes:
    1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 100kg
    Last time out was 1 rep at 100, then 10 at 90 and 10 at 80kg

    This time out was 5 reps at 100kg, then 14 reps at 90kg. Which is pleasing

  42. BBG:
    1) 7X1 Snatch off High Blocks: 135, 145, 155, 165, 175, 185, 195
    2) 7X1 Clean off High Blocks: 205, 215, 225, 230, 235, 240, 245

    Strength
    7X3 High Bar Back Squat @ 75-85%: 245, 255, 260, 265, 270, 275, 275

    Conditioning:
    None. Knee felt a little weird after last squat. It felt a little strange after split stance shoulder press too. Prolly means I’m doin’ it right.

  43. Much better than last week

    BB Gymnastics
    1) 145/155/155/165/165/165/170PR off boxes
    2) 205/205/205/215/215/215/225

    Strength
    240/250/255/260/265//270/275

    Conditioning
    Started @ 185 finished with 155.

  44. BBG:
    1) 115, 125, 125, 125, 125, 125, 125
    2) 165

    Strength:
    185, 190, 195, 200, 205, 210, 210

    Conditioning:
    165#

  45. BBG)
    1)135 140 145 145 150 155 160
    2)185 205 215 215 205 205 215

    Strength
    225 230 235 240 250 255 260

    Cond
    185

  46. Bbg
    135,140,145,145,150,155,160

    185,195,205,215(f),205,215,220

    Strength
    260,265,275,280,285,295,300

    Cond

    185

    4/2/2

  47. BBG:
    1.) 165, 170, 170F, 170, 170, 175, 180
    2.) 210, 210, 210, 210, 215, 220, 225F

    Strength:
    230, 235, 240, 245, 250, 255, 260

    Conditioning:
    185

  48. BBG
    1. Worked up from 187lbs to 209, missed at 220, then dropped back to 187 for a few singles.
    2. 253,253,264,264,275,275,275lbs
    Strength
    297,309,309,317,317,321,326(fail)
    Conditioning
    Started at 205, finished at 185.

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