120707

You know that saying – “You’ve got a face for radio”?

Rudy on CrossFit Radio episode 231.


Many of you may have wondered what the Games athletes have been doing over the last 7-8 weeks. The simple answer would be: a little of what you guys have done, plus a metric shit-ton more.

Here’s Talayna’s summary of her Games training, and why she loves the word taper.


So… Here we go:


WOD 120707:

BB Gymnastics

1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed

Strength

5X3 High Bar Back Squat @ 80% – rest 60 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning

*We need your help on this one. You are a large test group of competent athletes, so it’s time to earn your keep. I need all the data I can get from your performance of this WOD. If you can get video, get video. Make sure your reps are perfect, then—if you finish fairly quickly (6-10 minute range)—send me your data and thoughts at rudy@outlawcrossfit.com. If you finish, again—in that 6-10 minute range, do not post your time or thoughts to comments.

3 rounds for time of:

8 Split Snatches @ 115/75lbs (alternating legs)
7 Bar Muscle-Ups
Run 400M

*13 minute time cap.

74 responses to “120707

  1. Any word on what the standard for the split snatch is? As in, how far do the feet actually have to split?

    • This is what the website says. My interpretation is that most, if not all, athletes will be doing a soccer throw in from full extension on the ground, but get to wind up into it.

      “Sitting in the GHD, athletes will throw as many medicine balls as far as possible.

      Men will throw 4 pound medicine balls. Women will throw 2 pound medicine balls.”

  2. After just reading all of the workouts over the past month talayna and all of the other outlaw games athletes have been doing (i presume)…i will never ever consider complaining about spending ONE 2 hour session in the gym a day. Humbled these guys/gals do this with only active rest days in between the mayhem. Now i have a truer appreciation for the mental capacity as well as life sacrifice required to become better in this sport

  3. Hey guys, off-topic but I broke my wrist (snapped distal radius) last week during King Kong and need to choose which type of corrective surgery to have on it in the next couple of days. Wanted to see if any Outlaws knew a thing or two about both orthopaedics and weightlifting.

    It’s either gonna be closed reset with pins inserted that get removed after six weeks, or open reset with a plate/screws inserted. Pins leave nothing artificial in my body afterwards but have a higher risk of mis-alignment occurring as the bone heals.

    Anyone know of athletes who’ve had either in the past and recovered well?

    Accident was due to loading an extra 5# on one side of the barbell for cleans (yes, I’m a total muppet). You can have a look/lol here: ‘King Kong gone wrong’: http://vimeo.com/44998178 (skip to 1:17 for the snap)

    • I went through it almost the same in October last year. Had a volar dislocation of my thumb during snatches with straps..

      Had a closed reset with pins for six weeks. After the 6 weeks I spent a shit load of time on rehab and after additional 6 weeks I was close to my old lifts and competed in the European Regionals in May..

      I still have minor trouble in Handstand, but it is getting better and I have no complaints in my everyday life…
      Good luck bro!

    • they repaired my wrist with plates and screws after a motorcycle accident back in 2007. the only time i even notice it is with my front rack. just recently started focusing on mobility to improve the front rack and it keeps getting better.

    • I have work in ortho (upper extremity),For most professional athletes, they are going to have a plate and screws, even for simple fractures that in the general population which would not need to fixed. This is a much more solid construct and will get you back to activity sooner. If the reduction is good and the plate and screws are solid, we usually let our patients start working on motion at 2 weeks, and use only a removable splint for protection. If you have your wrist pinned, I suspect you would be immobilized for at least 6 weeks. A lot depends on your fracture though. I would probably go with what your physician recommends, but if it were me and I was given the choice, I would choose the plate and screws. It can always be taken out down the road. Hope this helps.

  4. BB Gymnastics
    1) Worked up to 175
    2) Worked up to 215

    Strength
    245

    Conditioning
    20:42
    *Missed a ton of MU’s on 1st round. After 1st round, only missed a few.

  5. bbg
    1) hang snatch (just above knee) 185, 185, 185, 185, 205, 225, 245
    2) hang clean (just above knee) 245, 265, 285, 305 fail, 305, 305, 305 fail

    strength
    hbbs 5×3 @ 305

    conditioning
    11:28 rx’d
    My time wasn’t the fastest, (although i’d love to go toe to toe with anyone else who weighs 240#) a great time on this wod demands technique on the snatches. burning out the shoulders and then trying to get through the muscle ups unbroken might be difficult. i got my hips into every rep and was able to go 4, 3 bar mu the first set, then 7 and 7 the final two sets.

  6. Strength:
    200

    Conditioning:
    11:26 w/band for MUs. Definitely the slowest point for me.
    Drew A. and Jason did the WOD as prescribed. Video of the three of us will be emailed.

  7. BBG
    1a. 155, 165, 175, 185, 195 (F), 195, 205 (F)
    1b. 225, 245, 255, 265 (F), 265, 275 (F), 275 (F)

    Progressing on these and that’s all that I can ask. Getting very close to my numbers from the floor. Pretty sure both of these are PR’s from this height. 265 clean especially was an awesome rep.

    Strength
    325, 325, 325, 325, 325

    Grinding through on these.

    Conditioning
    Did something else.

  8. BBG:
    1) 95
    2)135,135,140,145,150,155,160(pr),165(f-in the hole), 165(pr again!!!!)

    Strength:
    160

    Cond:
    Couldn’t pass up my gyms light db snatch and du WOD. Smoked it, thanks Rudy!!

    I might still try outlaw cond. later. No bar MU experience so may just practice those.

  9. BBG
    1a. 165, 175, 180, 180(f), 180(f), 180, 180, 180, 185
    1b. 205, 215, 215, 225, 235(f), 235, 250(f), 240

    still struggling on bringing the bar into my hips as opposed to pushing my hips/knees forward into the bar

    Strength
    5*3 @ 275

  10. BBG
    Snatch
    115-135-145-150(f) x 3 – 150

    Something clicked after watching that video of Spencer. For the first time in my life, I missed a snatch BEHIND me. A rewarding miss, if such a thing exists.

    Clean
    165-175-185-195(f) x 4

    Strength
    200 lbs

    No time for conditioning.

  11. WOD 120707:

    BB Gymnastics

    1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed (first snatches since dislocation)

    1) 95, 2) 115, 3) 134, 4) 144, 5) 154, 6) 154 (technique not perfect, but good. Pushing shoulder, so I’m gonna back off. Everything feels solid, just a little fearful), 7) 134 (failed forward)

    2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed

    1) 134, 2) 184, 3) 184, 4) 194, 5) 204, 6) 209, 7) 214 (f), 8) 214 (got it!)

    Strength

    5X3 High Bar Back Squat @ 80% – rest 60 sec. @ 199#

    Conditioning (yesterday’s conditioning instead)

    15 minutes Row for Meters.

    20 seconds ALL OUT – 40 seconds Active Recovery

    3542m

  12. BBG: 1) 165 missed 175 behind me
    2) 235
    Strength: 285
    Conditioning: 11:02 I hate split snatches

  13. BBG: up to 175# hang snatch, Up to 235# hang clean, front squat still limiting factor
    Strength: 255# and did a double at 275# as a capper
    Cond: Did “Amanda” due to similarities with prescribed cond.
    9:42, first time trying it, loved it.

  14. BBGym:
    1) 115, 115, 110, 110, 110, 110, 110-Form started to get sloppy
    2) 155, 155, 165, 165, 170, 170, 180(lost it in the hole like 3 times)

    Strength: 215#

    Conditioning: Skipped

    M/F/S
    7/6/3

    • Forgot to mention. Snatches are a lot easier if you move your grip in 2-3 inches closer on each side than you would in a regular snatch.

  15. BBG:
    1) 135 x 3, 145 x 4 (Fail 2)
    2) 205 x 3, 210 x 4 (fail 2)

    STR:
    230, 240, 245, 255, 265 (230 was 90 * 80 and too easy)

    CON:
    13:57 (with no bar MU’s, only attempts)

    M/F/S – 2/3/3

  16. BBG
    1) 115, 125, 135(f), 125, 130, 135, 140#(f)
    2) 155, 175, 185, 185, 190, 195, 200#

    Strength
    235#

    Conditioning
    in 13:00 time limit finished 2 rnds + 8 + 7 and got two foot out the door on the run ha… Finished it out in 14:34

    The run smoked my ass everytime, left me huffing and puffing, 2nd rnd I started wobbling on my Snatches and 3rd rnd the Snatches were singles and sheer luck locking them out… no misses tho. MU were pretty stable and easy although I had to reset my hands on each rep, also sweat played a factor (I gots no chalk yo)… Overall the transition from run to Snatch sucked.

  17. BBG:
    1. 95, 95, 95, 100, 105, 105, 105
    2. 105, 110, 115, 120, 125, 130, 130

    Str:
    215

    Cond:

    65# snatch (never done a split snatch in my life), muscle ups with rings (feet on the ground, progression mu)

    13:00 completed 200m on the last run.

  18. Conditioning:

    10:32

    Almost made the cut (6-10min) but didn’t play out well for me today. Brief description of WOD would be. Split snatch are easy as fuck! So are bar MU(the part that didn’t play out in my favor) if your hands don’t rip to shreds in the second round on a hot pull up bar. I also hate running so that was by far the worst part. 115# split snatch is way to light for the games athletes. They will fly through the workout UB for sure!

  19. 7×1 Hang Snatch 185/195/200/205/215(f)/215/220(f)
    7×1 Hang Clean 245/275/295/305/315/325(f)/325

    5 x 3 BS @ 80% – 375

    Conditioning: no time today, so plan to try it out in the morning.

  20. CFG Data:

    SP:
    Hang snatch: 70kg (PR)
    Hang Clean: 105 (PR, had more in me)
    Squats: 116
    Conditioning: 14:04 <– I lagged on the MUs too much.

    CALEB:
    114
    140
    squats: skipped
    Conditioning 13: something.

  21. My hand (stitches) can’t handle catching a snatch yet with a hook grip but I managed the clean.

    7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed

    -Up to 285. Missed at 295.

    Strength

    5X3 High Bar Back Squat @ 80% – rest 60 sec.

    -295 all sets.

    Conditioning

    3 rounds for time of:

    8 Split Snatches @ 115/75lbs (alternating legs)
    7 Bar Muscle-Ups
    Run 400M

    -11:24 with no hook grip and very funky bar muscle ups to keep the pressure off my right hand.

  22. BBG:
    1. 115, 120, 125, 130, 135, 140, 145
    2. 150, 155, 160, 165, 165, 170, 175

    King Kong: RX women’s 300/165
    10:53 (slow…..failed 2 cleans and a MU, this should have been sub 10 easy)

  23. BBG
    Snatch – 185, 205, 215, 225, 235, 240, 245(f)
    Cleans – 245, 255, 265, 275, 285, 295, 305(5#PR)

    Back Squats – 315# x5

    Conditioning – 11:32 bar MU were all singles, just couldn’t get in a rhythm with them today. Snatches were fucking easy and stupid. Definitely not a good test of fitness for the fittest in the world.

  24. BBG
    1) 75-80-85-90-92.5-95-100# (ties snatch PR)
    2) 135-140-145-150-155-160(PR)-165 (f, couldn’t get out of the hole)

    Strength
    160#

    Conditioning
    13:07 rx’ed

  25. BBG:
    Snatch – up to 225 (straps)
    Clean – up to 285 (no straps)

    Squats – 275

    Conditioning – done.

  26. BBG
    1) 155/175/185/185/185/205F/205PR (btw I didn’t have my compensator’s, I wore some bullshit minimus shoe.)
    2) 255/255/275/275/285F/285F/275F (blaming shoes again!!)

    Strength
    5×3 305

    Cond: 11:53 w/ Rings

    My opinion on the wod.

    Split snatches felt pretty easy took a little getting use to at first but after the first four I had no problems with these. I did have a problem stringing them together (I blame my own coordination though) so I just did one at a time and would drop it from the top etc. Muscle up’s were easy also I broke them up so i wouldn’t reach fatigue they went 3/2/2. Now running, for a guy that only weights 185 I fucking hate running, end of story. All in all I felt well prepared going into this WOD And I have confidence all your legit athletes are going to dominate this one.

  27. Cond: 9:21

    Snatch. Fine. BMU’s – No issue, kinda rough on the hands, whatever. The run is the dangerous part. Lot’s of time expended and a high output, Risk of entering the spirit world quickly is high. Run fast, but within pace. It’s a sprint, but not a 100M dash…Needs to be paced more like an 800m.

    • “If you finish, again—in that 6-10 minute range, do not post your time or thoughts to comments.”
      Great job champ but read the fine print. Unless of course you were seeking troll praise on your sub 10 time..

  28. 185 Snatch, 275 Clean, 275 for Squats as well. No conditioning, did fight gone bad earlier in the day already.

  29. out of curiosity,what degree of split did you allow as a split snatch, which is perhaps one of the worst programming ideas ever, in my opinion. I just wasn’t sure how to measure the split; I went full split, like in a split jerk to reward and train position, because that’s how we roll, but I could see some athletes simply muscle snatching and taking a tiny step into a “foot” distance difference for the “split” – just curious what others think and are doing and think about this programming? thnx

  30. BBG:
    1) 155,175,185,195,205,210 PR!!!
    2) 225, 245, 265, 285, 285

    Strength:
    365>

    Cond:
    10:16 Will redo when Im not crushed from all the BBG, Strength and oh yeah and the 110deg in the box at noon. Can easily get low 9 or sub 9

  31. WOD 120707:
    BB Gymnastics

    1) 135-135-140-140-146-155-155lbs.
    2) 185-196-205-205-210-216-227lbs.

    Strength

    234lbs.

    Conditioning

    For time:
    70 Burpees
    60 Sit-ups
    50 Kettlebell swings, 1.5 poods
    40 Pull-ups
    30 Handstand push-ups

    13:31

    • No one gives a fuck what “other” conditioning anyone did besides what was prescribed by the outlaw way on this thread. If you cant do a bar muscle up then sub it for something that can get you stronger so you can. Post your main site times on main site.

  32. BBG –

    Because of left knee (which is getting much better with physical therapy) all power today for snatches and cleans.

    Snatch –

    135-145-155-165-165-165-165

    Cleans –

    225-225-230-230-235-235-240 – never maxed on Hang power cleans before so before regionals the most I did was 225. Today as a cash out I did 225 amrap in a minute and got 6 – all singles.

    Conditioning – done as Rx’d

  33. 1) work up to 205×4 missed 2 made 2.
    2) made 265 , failed 270 and 275.

    Squats: 255, done fast.

    Conditioning later.

  34. BBG
    1. 175, 185, 196, 201(f), 201(f), 201 PR, 205 PR Felt great finally getting over 200lbs
    2. 225, 235, 245, 255(f), 250, 255(f), 245
    Strength
    1. 326
    Cond
    12:54 My runs sucked

  35. BB)

    1. 205-225-225-235-235-245-245
    2. 245-245-255-255-265-265-265

    Strength)

    315lbs

    Cond)

    14:02 Rx….The snatches and running were fine but those bar muscle ups reallllly slowed me down. Got 6 unbroken the 1st set, 3 the second, then had to work singles for the rest. Definitely something I need to through in the mix more often.

  36. BBG: 1) 155, 175, 175, 185, 185
    2a) 185, 225, 225
    2b) 135, 155, 155

    Strength:
    1a) 0, 10, 25
    1b) 0, 0, 25 wanted a little extra on the last

    Conditioning AM: 4X 500M row, rest 3min in between

    1:27, 1:30, 1:39, 1:32

    back later for metcon on programming

  37. Doing outlaw crossfit and following the way on Saturdays.

    BB Gymnastics Hang Snatch
    95, 105, 115, 120, 125 Fail X 3 times – I’m a slow learner

    Hang Clean
    115, 125, 135, 145, 155, 160, 165

    Strength HBBS 5X3 @ 190 All reps completed

    Cond 22:24 – I had no problem breaking the max time cap. And I still can’t do a bar muscle up.

  38. Completed on 7/12

    BBG:

    1. 115, 120, 125, 125, 130 (f), 130, 135 (f)
    2. 155, 160, 165, 170, 175, 180, 185

    Strength:

    245 across

    Conditioning:

    Skipped

  39. BBG:
    1.)155, 155, 155, 175F, 175, 185F, 185F
    2.)205, 205, 215, 215, 215, 215, 225F

    Strength:
    245

    Conditioning: (Track was being resurfaced so I had to sub 400M row for run)
    11:35

  40. 8/16/12
    WOD 120707

    BB Gymnastics
    1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed. 154, 176, 198, 209, 220(PR), 220(miss), 220(miss), 198, 198lbs. (Note to self: focus on one spot while lifting)
    2) 7X1 Hang Clean – same as above. 242, 242, 265, 265, 276, 287(PR), 265lbs.
    *PRs for this accessory movement.

    Strength
    5X3 High Bar Back Squat @ 309lbs – rest 90 sec. (all sets no belt)

    Conditioning
    3 rounds for time of:

    8 Split Snatches @ 115lbs(alternating legs)
    7 Bar Muscle-Ups
    Run 400M

    Finished in 9:11. Brutal, lungs were burning on the run, snatches were awkward but pretty light, and bar muscleups were easy. Snatches mostly broken, bar muscleups all unbroken. Screw running.

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