120716

Obviously, I will have much more about the weekend, but I’d like to take tonight to say I’m unspeakably proud of each and every athlete I had the pleasure of working with this weekend. I cannot imagine a more inspiring group of people.

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WOD 120716:

BB Gymnastics

1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.
2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

Strength

1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.

Conditioning

“(power) Elisabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

102 responses to “120716

  1. I had the opportunity to attend the Games for the first time. It was nice to watch all the outlaw athletes compete. Great to see Talayna fight her way to the podium!

  2. Rudy, I was in town as a judge/follower of the Way. I wish I could have found you to tell you this in person but Id like to congratulate you on a job well done. Your Outlaws were awesome, keep up the great work, and thank you for all you do.

  3. Time limited and bicep tendons pretty sore from Friday’s pull ups
    Heaving snatch balance 2 @ 90kg, 2 @ 90kg, 4 @ 90kg
    Lockout was a fight as my arms are stopping short of full extension at the moment
    Power Elizabeth
    5:54
    Cleans gamed to 6-5-4-3-2-1, 5-4-3-2-1, 3-2-4
    MFS = 466

  4. Talayna’s fight for the podium was beyond amazing!!! EA’s work was equally impressive. Job well done coach.

  5. snatches:
    115 – 125 – 135 – 135 – 135 – 145 – 155 (f)

    Pulls:
    185

    Balances:
    115/125

    Isabel: 5:55 first time i’ve done this workout, really really happy with that result. made my day

  6. Awesome job to all of the Outlaws who competed this weekend. Simply amazing to watch all of you compete!

    BBG:
    1) 3 x 115, 2 x 125, 2 x 135 (1 fail and 1 epic fail)
    2a) 205
    2b) 105

    STR:
    Done

    COND:
    5:20

    M/F/S – 1/1/1

  7. Couldn’t attend, but it was great to be able to watch and cheer the Outlaws from here at the gym. Congrats athletes, and congrats Rudy.

  8. bbg
    1) 7×2 snatches from blocks just below knee 205, 225, 245, 265, 275f, 275f, 275(1)

    2a) 3×4 snatch pulls 300#
    2b) 3×4 snatch balance 225#

    strength
    1a) 3×7 strict banded gh raise, purple band
    1b) 3×12 tempo ghd sit ups, done

    • Oh, when I always looked at your weights on your posts I wondered how they are so high…. Now I see you are half man half bear.

      Good to know. Good Job.

    • lmao. thanks guys, even though i am 50% ogre 25% man and 25% bear i owe much of my progress to that bearded wizard Rudy and this awesome programming. it was really cool to see Talayna up there on the podium. big Congratz to all the Outlaws for a beastly display of athleticism at the games.

      Conditioning 4:26 rx cleans unbroken, dips 7, 7, 7.. 5, 5, 5,… 2, 1, 2, 1, 1, 1, 1

  9. BBG:
    1)115-115-115-125-125-125-135
    2a) 205
    2b) 75-105-125(f)-105

    Strength:
    1a) red band, red band, purple band
    1b) done

    Conditioning:
    6:49

  10. 1) 165,175,175,175,185,185,195
    2a) 225
    2b) 195, 205, 205

    Conditioning- 4:33, felt slow and out of shape

  11. Rushed warm up and paid for it on the snatches

    BBG:

    1) 185, 195, 205, 215, 225 (1), 225 (1), 225 (1)

    2a) 135, 155, 185 (suck at these)

    2b) 245 245 245

    Strength:

    1a) Complete, green band

    1b) Copmlete

    Conditioning:

    4:04, UB 1st round, then pathetic show afterwards

  12. BB gymnastics
    1) worked up to 180×2(my PR from the floor) felt good so did 185 then 190 for a 10lb PR … from BLOCKS.
    2a) 225
    2b) 190
    strength
    1a) complete
    1b) complete
    Conditioning
    4:12 RX

  13. Elizabeth kicked my in the NUTS!!!! Round three, starting to get tired, I hit the trigger point and exploded up. The bar caught me just under the balls and my nutsack and belly button were put on first name basis! I had to finish round three in tears.

  14. BBG:

    1. 115, 115, 120, 120, 125, 125 (0,X), 125 (X,X)
    2a. 185 across
    2b. 135 across

    Strength:

    Skipped, used time after conditioning to work on MUs

    Conditioning:

    6.52

  15. BBG:
    1. 155, 175, 185, 193, 197*1, 197(f)
    2a) 215
    2b) 190, 200*3, 206 (205 is 1RM snatch)

    Strength:
    1a) done
    1b) done

    Conditioning:
    5:01

  16. BBG:
    1. 95#
    2a) 95#
    2b) 95#

    Str;
    1a) body weight
    1b) body weight

    Conditioning:
    4:34 (modified: 45# cleans, jump box ring dips)

  17. 5k Run Up and down some pretty steep hills 26:52 (Large elevation changes).

    1)145,145,135,135,135,145,145
    2a)145,135,135
    2b)145,135,135

    Strength – (Don’t have GHD, Got Swedish Ball and anchored feet under bench with a bunch of 45# plates to hold it down)
    1a)Blue Band
    1b)Done

    Conditioning
    3:59

    Just coming back from arm and lower back injury didn’t want to go too heavy.

  18. BBG
    1)135-140-145(f)-145-150-150-150(1)
    2a) 205 x 3
    2b) 135-145-150

    Strength
    Skipped

    Conditioning
    4:41

  19. Congrats to all the athletes and coaches. Especially our boy Stack! Good job Rudy. Next up for us here.. Oregon Games- end of August. No time to rest- Do Work.

  20. BBG:
    1. 75-80-80-80-85-85-85
    2a) 135
    2b) 95-95-100

    Strength:
    1a) red band
    1b) done

    Conditioning: 6:19

    • Yes. I live in Harlem but don’t go to a “box”. I try to piece it together between my basement and an Equinox. It’s not ideal, but it’s doable. I sometimes go and train with a buddy who coaches in Williamsburg at Crossfit Virtuosity. Where in NYC are you?

  21. M/F/S 2/4/5

    BBG
    1) 135/145/155(1XF)/155/165(1xF)/175(1xF)
    Lost everyone to the front, felt slow through the middle all day.

    2a) 220 3×4 First set felt heavy
    2b) 135/135/155/165 Again felt slow and didn’t have good stability at the bottom today

    Strength
    1a) 3×7 done with purple band
    1b) 3×12 done

    Conditioning
    4:43

    Anyone know any boxes that follow outlaw in Las Vegas?

  22. 1)  40kg – 45 – 50 – 55 – 60 – 65, 70,

    2a) 70 – 70 – 70

    2b) 70 – 70 – 70

    Strength – done

    “(power) Elisabeth” – 5.28

  23. BB Gymnastics

    1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.
    2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec.
    2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

    1- 185,185,205,205,225(1),225(1),225
    2a-225 all sets
    2b-195,215(3),225(3)

    Strength

    1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
    1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.

    1a-Done with no band.
    1b-Done

    Conditioning

    “(power) Elisabeth”

    21-15-9 of:

    Power Cleans 135/95#
    Ring Dips

    -5:53. Should have let go of hook grip and dips need work.

  24. Staying light for competition this weekend.

    7 x 2 Snatch up to 165

    3 x 2 Snatch Pulls @ 225

    3 x 4 Heaving Snatch Balance @ 155

    Elizabeth

    21 15 9

    Power Clean @ 135

    Ring Dip

    4:51

  25. I attended the end of the Games yesterday in Carson and it was great seeing Talayna, Akinwale, and Mckay representing the Outlaws. I was hoping to run into Rudy but no such luck.

  26. BBG:

    165×2 185, 205, 225(f), 185, 185(f)
    * felt really off today, I got everything well over my head just couldn’t stick it

    1a) 325
    1b)185, 205, 225

    Strength:
    1a) 1st set w/ green band then moved up to blue band for last two sets
    2A) Done

    Conditioning
    6:42
    Just was one of those days, should’ve done better

  27. BBG:
    1. 135, 135, 145, 153, 165, 175*1
    –> went for a 1RM cause I was feeling good and pr’d by 10lbs @ 185#
    2a) 205
    2b) 115, 125, 135 (worked on perfect form and kept weight low)

    Strength:
    1a) done
    1b) done

    Conditioning:
    4:48 rx

  28. Snatches up up to 110 kg/242 lb

    Pulls 128 kg
    Drop snatch 110 kg

    strength done

    Elisabeth 3:41

  29. BBG
    1. 145, 155, 165, 175, 185, 195 (F, F), 195 (F, F)

    Last couple of sets were a fucking gong show.

    2a. 215, 215, 215
    2b. 185, 185, 185

    These went better than I expected them to.

    Strength
    1a. Done w/ Red Band
    1b. Did toes to bar instead, GHD’s bothered my back last week and I have a comp this weekend.

    Conditioning
    6:05

    Ring dips need work, cleans were good.

  30. BBG:
    1. 115-135-155-165-175-185-185-195×1-195×1

    2a. 205-205-205
    2b. 135-155-155

    Strength:
    1a. Purple band
    1b. Done

    Conditioning:
    3:20 RX

  31. BBG:
    1) 80kg, 80, 80, 85, 85f, 80, 80.
    2a) 120kg, 120, 110
    2b) 90kg, 90, 95

    Strength:
    1a) Red band, then Blue band for second two sets. Green next time.
    1b) Yup.

    Conditioning:
    4:34. Wow. PR by over 2 minutes from about a year ago specifically of the power version. Rest breaks are just getting much shorter. Just when you think your conditioning is going downhill…

  32. BBG
    1) 115#
    2) 215#
    3) 115#

    Conditioning
    4:55
    Subbed Dips for Diamond push-ups (I know…weak sauce.. but didn’t have the equip)

  33. BB gym:
    1) 135, 185(f), 185, 185(1), 185, 185, 190(1)
    2a) 235 all three
    2b) 190 all three

    Strength:
    Complete

    Conditioning:
    RX
    No PR(3:10) but 4:05 will do for today🙂

  34. BBG:
    1. 145, 155, 155, 165×4
    2a) 165, 175, 185F
    2b) 185, 205, 205

    Strength:
    1a) complete with purple band
    1b) complete

    Conditioning:
    4:50

  35. BBG:
    1) 155, 165, 170, 175, 180, 185 (f, f), 185
    2a) 265 for all
    2b) 175, 180 (2), 180 (3), 180 (3)

    Strength:
    Done.

    Conditioning:
    4:00.

  36. 1) up to 185
    3rd pull slow as hell today.
    2a) 205 215 225
    2b) 205 215 225
    Felt great and fast.

    1a) used 15lbs no bands
    1b) done

    Conditioning
    5:47

    2/2/2

  37. BBG
    1) 125- went full on short bus on these today, even managed to drop the bar on my shin from the top one time
    2a) 185
    2b) 115
    Strength- 1a) purple band, 1b) done
    Conditioning- 4:13

  38. BBG – 135, 155, 155, 175(1), 175, 185(2!), 175(1)

    Heaving Sn Bal – 155’s

    GHR – done with red band
    GHSitups – done, still dont feel much here, tempo doesnt seem to make them harder

    Elizabeth – 4:22. stop to break a few times to fix the rings coming loose and sliding down.

  39. Snatch: 113/118/123/128/133/133/133
    Snatch pull: 168#
    Snatch balance: 118/123/128

    Strength: band was not happening so did ub sets with 10# plate
    Situps-done

    Elizabeth: 4:35. Huge PR. My dips felt weak. Went from sets of 6 to singles by the last 4 of the set of 9.

    Did another conditioning after:
    50 double unders
    15 hspu
    4 muscle ups
    5 power cleans (125)
    4 muscle ups
    15 hspu
    50 double unders
    12:10. My hspu were garbage. Completely slowed me down. Same thing happened at regionals during Diane. I just gotta keep at em.

  40. 7 x 2 Snatch off low blocks 185/195/205f/205/215f/215/225

    3 x 4 Snatch Pull 245 all
    3 x 4 Heaving Snatch balance 205 (f on 4)/205/ 205 (f on 4)

    3 x 7 Good morning @ 185
    3 x 10 Strict t2b

    Conditioning : 5:38

  41. Love starting fresh on Mondays!! It truly was an amazing weekend for the Outlaws and the rest of the athletes that competed!!
    BBG:
    Snatch: 165,165,175,175,185,195,195
    2a: 225, 245, 245
    2b: had to sub 3 rep max OHS (needed baseline for an upcoming competition, the Pipehitters Classic in Seattle)

    Strength: Done

    Conditioning: 4:21. Well off my PR… Such is life.

  42. 2-3-3
    BBG:
    1) 135-145-145-155-155-165-175(F)
    2a) 185
    2b) 135-155-175(F)-165

    Strength:
    1a) Red band 
    1b) RX 

    Conditioning:
    1) 4:14

  43. snatch 185 185 190 195 200 205 210 215
    pull 225×3
    heav balance 195 195 215
    strength:done
    conditioning 3:38

  44. Gymnastics – kgs
    1) 45, 45, 45, 50, 50, 50, 50
    2a) 55
    2b) 59 (not my PR, but getting there)

    Strength
    15kgs

    Conditioning
    First time doing Elizabeth
    11:43=\
    Ring dips, ugh. Rhythm was bad. Muscled through most of them instead of kipping….

  45. Snatches done up to 72.5kg

    Ripped a callous on the back of my thumb so snatch pulls were excruiciating so I cut them short. Wrists didn’t enjoy Snatch balances either, so cut them.

    Lost all motivation and went back inside. Should’ve had a rest day.

  46. BBG:
    1) Snatch – 145, 145, 150, 155, 155, 160
    2a) Snatch pull – 185
    2b) Heaving Snatch Balance – 185 for first round, then 175 for the next two.

    Strength:
    1a) Purple band
    2b) Done

    Conditioning:
    5:10 RX

  47. 1) 185, 205, 205, 205, 215, 215, 225- really happy with it
    2a) 295, 305×2
    2b) 225, 215, 215 missed 4th rep

    strength work done

    conditioning
    3:50- muscle cleand the first set as fast as possible, burned me out

  48. BBG:
    1) 105-115-125 I keep missing forward so I stayed with this weight.
    2a) 205
    2b) 165, 175(F)

    Strength:
    1a) subbed banded Good mornings + med ball leg curls
    1b) subbed tempo v-ups

    “power Elizabeth”
    5:25
    cleans were gross, dips were great.

  49. BBG –
    135-140 for all – perfect form, still doing power because of left knee

    GH/GHD’s – completed

    Snatch Pulls

    225 across
    Conditioning –
    4:23 – first time for this. Lung burner!

  50. BBG: 1) 135, 155, 175 (Fail @ 2), 175 (Fail @ 2), 175, 175, 175 (Fail @ 2)
    2A) 175, 225, 225
    2B) 115, 135, 135

    Strength: Done without band.

    Conditioning: 4:28

    -Notes-
    Not enough high pull in the snatch, when I did it right, almost threw the shit through the roof.
    Should have warmed up a little better, had trouble in the catch for the snatch.
    Need to focus more on getting quality breaths during transition to rings on “Elizabeth”,
    STOP muscle cleaning. Fatigue too fast.

  51. BBG
    1. 135, 155, 165, 175, 185(f), 185, 196
    2a. 235
    2b. 210
    Strength
    GH Raise red then blue for last 2
    GH Situps done
    Cond
    6:10

  52. 7×2 from blocks: 145×2, 155×2, 165, 165f2nd, 165f2nd
    snatch pulls-205
    snatch balance-135, 155×2
    power elisabeth: 5:22

  53. BBG-185×2, 205×5- missed on last 3 jerks
    Strength-
    1) 225, 275, 295, 315, 295
    2) 185, 195, 200(5#pr), 205(fx2)
    Conditioning-Total time- 11:13 (1:36, 1:21, 1:16- switched to push press on last 2 sets due to knee), Total burpees-72 (25, 23, 24)

  54. BBG- up to 155. This is the worst these have felt in a long time. Second pull hit my pubic bone which was sore already.

    Snatch Pulls – 245 all
    Heaving- up to 165. Best my balance has been on these.

    GH- Done black band
    GHD- Done no weight just right with tempo.

  55. BB GYMNASTICS

    Snatch off low blocks – 7 x 2 – 60kg, 65kg, 70kg, 75kg(f), 75kg, 80kg(f), 80kg
    Snatch Pull – 4 x 3 – 95kg
    Snatch Balance – 4 x 3 – 60kg, 65kg, 70kg, 75kg

    STRENGTH

    3 x 15 TTB

    WOD

    Elizabeth
    21-15-9
    Power Clean (60kg)
    Ring Dip

    Time: 6.10

  56. Sn 175,185, 195f on 2nd, 195, 200 f on 2, 200 f

    sn pull 265
    sn bal 200×2, 135, 155 dropped to work on sitting back in the bottom

    GHR green band x6, purple band x7, black band x7
    tempo ghd 12, 12, 12

    conditioning
    5:42

    m/f/s
    2/3/3

  57. BBG
    1)145/145/155/155/165/165F + 1/165

    2a) 235
    2b) 135/145/145 Cant hit my 1RM snatch yet, getting better at these though

    Strength
    1a) Red Iron Woody band
    1b) Completed

    Conditioning
    8:58

    So much improvement over the past 5-6 weeks since I started following Outlaw. Cant wait until my numbers are on par with some of you other guys.

  58. BBG:
    1) 185
    2) 265
    3) 155

    Strength:
    DONE

    Conditioning:
    Pwr Eliz: 3:20 pr

    15 min rest

    Isabel: 4:20 1st time ouch

    15 min rest

    Fran: 3:23 no pr

  59. 1) 115/125/125/1256/125/130/130

    2) 135#
    2b) 120#

    3×7 Good morning @ 125#
    3×12 GHD

    Cond: 9:56 @ 115#

  60. BBG:
    1.) 135, 145, 145, 155, 165, 165, 175
    2a.) 155, 165, 175
    2b.) 155, 165, 175

    Strength:
    1a.) 1/2″, 1″, 1+1/4″
    1b.) as Rx

    Conditioning:
    8:05

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