120718

I’m sitting at my actual computer tonight, so I should take the time to say a few things. I’ll write a long-form summary for the Rest Day post, and try to keep tonight’s short—as I got exactly 12 minutes sleep on the red-eye last night.

-I’d like to first say thanks to the Outlaw coaching staff. They traveled from all around the globe (that’s not an exaggeration), and filled needs despite the fact that my job description to them was mostly, “I don’t know, find something/someone to take care of.” I had no idea how to wrap my head around having so many athletes at the Games, and these guys made everything run smoothly by going to briefs, scouting in the stadium, carrying bags, making sure athletes were fed, and generally helping “Outlaw Industries” not look like a complete shit-show. Thank you guys from the bottom of my heart.

-I’ll write more about this tomorrow, but I have to say how mind-blowingly impressed I was with the athletes this year. Obviously, you guys know most of the big stories, but what you didn’t see was things like the way the male athletes looked when they got off the bus from Pendleton. On the radio broadcast and Twitter feed, all we heard was how wrecked everyone was. When the boys walked in the door of the Marriott, they looked like they had just come back from a leisurely hike. They seriously didn’t even look like they’d gotten up at 4am to get on the bus. Their shoes were dirty, and they had gotten a lot of sun, but to a man there was no limping, no IVs, no stretchers, and they certainly didn’t look like the athletes looked after the 2009 Games opening trail run. Corey and I watched MULTIPLE people pass-the-fuck-out in 2009. This year they were off to an ice bath, got some treatment, then we had our crew practicing broad jumps and med ball tossing the next morning.

-The actual Games, as in the product which was on display, was light years ahead of last year. The fact that there was never conflicting WODs, that there was a legit program and schedule, and little tweaks—like the plexiglass HSPU wall—made the entire event feel legitimate, established, and like this will be the format for the foreseeable future. If that’s the case, then the sport is gonna be around for a while.

-It’s pronounced TA-LAY-NA motherfuckers.

-Clutch performances are usually exclusive to ball sports. Jordan draining a game winning fade-away… Elway leading a 99-yard drive with the clock ticking down… David Ortiz blasting one out to end “the curse”… These are the things I personally think of when I think of athletes performing under pressure. Last weekend I felt like I watched two fairly legitimate clutch performances.

The first was Elisabeth’s run through the Clean Ladder. I know you all know how insanely strong/powerful she is, but 235# was technically a new PR. Not to mention, it was with 10,000 people watching, and she’d just heard the crowd go crazy for Lindsey. By the way, in January—the first time I coached Elisabeth in person—she couldn’t stand up with 200#. Lindsey, by the way, was an Olympic hopeful a year ago.

If you fast forward to 19:00 you’ll see all the good stuff.

The second clutch performance, unless you’ve been living under a rock (or god forbid, somewhere without ESPN 3), was Talayna’s head-to-head “Fran-off” with Kristan Clever. In my opinion, this was the single most dramatic moment in the history of the Games. For simply not dropping off the bar on the set of nine Pullups; Talayna earned $25,000, a spot on the podium, and quite possibly the signature moment of the Games (she was also exactly ONE SECOND from earning 2nd overall). Not too bad, considering it was her first Games.

Fast forward to minute 5.


WOD 120718:

BB Gymnastics

10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
DEMO VIDEO

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill

1a) 4 X ME Strict HSPU – rest 45 sec.
1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Notes: If you can perform more than 15 Strict HSPU or Pullups – using 2012 Regionals standard for HSPU – then add a weight vest.

103 responses to “120718

  1. huge congrats to all of the Outlaw athletes on an amazing performance at the Games this weekend! it was my first time watching live, and I was floored by the displays of strength. keep doing what you’re doing – it’s obviously working!

  2. Talayna kicked ass there (and the whole weekend). That was awesome. It was all of the pain threshold training.

  3. Been Crossfitting for about 3 months, been following CFFB and have been having trouble with the OLY Lifts so Im gonna give Rudy’s Programming a try.. Hoping all the work off blocks and such will help me not suck at OLY Lifts as much.. Hopefully I can keep up with the volume.. Should be a fun ride.

    • I’m with ya brother. I’ve been crossfitting a while, but I too struggled with the Oly lifts and still do. If you look at my post, my weights are super low. Since finding this site and following the programming, I have no doubt I am going to shatter my old PR of 140 on the snatch.

      I still do a lot of the lifts at 95#, but yesterday, my daughter was in the garage and she said, “daddy, that looked really smooth.” considering she’s 8 and has no idea wtf I was doing, it must have looked like butter. I guess I’ll move up.

      The blocks, the conditioning…everything about this programming works!

      E.G. Before finding Rudy and his training method (blocks). I could power snatch 95#, but I would not drop under it. Now, I rip that shit through the roof and I’m ass to grass when it comes back down.

      • @Jack.. Yeah man, that is my problem with snatches is i dont drop under it.. I have Power Snatched 125, but that is my shrugging it up all the way really and dropping to a quarter squat.. I can get the bar high enough to get 135 easily.. I just have to learn to drop under the bar.. I will post videos here for feedback, cause sucking at Oly Lifts really gets me down at the gym, when i feel I am pretty efficient at everything else… Hopefully though working off blocks and doing alot of high hang stuff will help me.

  4. I lost my screaming for Elisabeth and Talayna. Vancouver Canada thinks you both rock. Yeah Outlaw!

    • Random Question: Are you the same Steven Platek that totaled a 185 in the 94kg class this year at the National Masters? Just curious. Recognized the name when i was looking throught the results.

      • No I was looking through the results and recognized your name from here. I hope to compete next spring. Probably as a 105 though.

      • Cool; I’m not sure where it is next year – it’s a super fun meet; Caleb and Kelly encouraged me to go for it, but note you have to do at least 1 other USAW sanctioned event (local open) in order to qualify. There are no qualifying totals for masters, but you do have to have had competed in one other meet. Just an FYI.

  5. WOD 120718:

    BB Gymnastics

    95, 115, 135, 135, 135, 145, 145, 155, 165, 165
    Strength/Skill

    1a) 12, 10, 10, 8
    1b) 12, 12, 10, 9
    1c) sub glute ham curl on GHD

  6. Anyone in the Oklahoma City area following Outlaw or know of an Outlaw friendly gym. I will be there Friday and trying to find some place to go early in the morning (6am ish).

  7. BBG
    125x1x2, 145x1x3, 155×1, 165x1x2, 170-fail, 170×1

    S/S
    hspu
    5,4,4,4 w/ 25# hi-temps

    weighted pullups
    4×5@35#

    5×10 black band good mornings

  8. BBG:
    115×4/125×5/130×1
    Many failures but they were at the catch at the bottom. Feels good to finally get under the bar and not power snatch and ride the bar down.

    Strength/Skill:
    1a) 10-10-8-4
    1b) 13-12(chin-up)-11-8(chin-up)
    1c) 95-95-95-95

    MFS – 1/1/3

  9. BBG
    115-115-115-120-120-120-120

    STR
    1a) 7-6-3(fell off wall)-5(fell off wall) Note: Shoulders 70%.
    1b) 16-15(underhand, close)-13-9(underhand close)
    1c) No weight

  10. BBG
    1. 135, 145, 155, 165, 170, 175 (F), 175, 180 (F), 180, 185 (F)

    Sets got better here as I went along. Was trying to just sneak under the earlier weights. Had 185 turned over but was soft so it sat me down

    Strength
    1a. 12, 10, 10, 9
    1b. 11, 9, 9, 9
    1c. 20, 20, 20, 20 (Subbed back extensions)

  11. My name is Chris and I consider myself an experianced Crossfiter. I have negleted my training over the last 12 months to focus on others but am changing that now. This is my first post of many! This is also my very first workout falling the Outlaw programing. I’m very much looking foward to these next 12 months. I’m in the process of moving and will be working out of a globo bym with steel weights for a few weeks….I’ll sub as needed.

    BBG
    Did two warm up sets at 95# and then 10 sets at 135#.

    Strength
    1a. 10, 10, 7, 5
    1b. 10, 10, 8, 8
    1c. Subed with 95# good morinings

    4/5/5 – not so much from training but from have to move.

  12. 10 x 1 3 position snatch pull + 1 high hang snatch
    135/155/155/165f/165/175/185/195f/195/205

    HSPU 14/11/10/9
    Strict Pullup 15/12/9/7
    Rev Hyper Done

  13. simply amazing!!!! tTA-LAY-NA!!!II is just a beast!! great games!!! congrats to all the oulaws!!

      • Bear in mind the time difference to the UK this is how a conversation between me and my mam went

        Mam comes storming downstairs
        Mam – What are you shouting at
        Me – T doing Fran
        Mam – What?!?!
        Me – Crossfit
        Mam – Well shut up i’m trying to sleep!!

      • My husband and I were both crowded around one of two things all weekend long: my iPad in the den or our MacBook in the dining room. iPhone if we were out in public. Regardless, we were yelling and screaming like crazed animals. It was awesome! Y’all are a total inspiration. I’ve hit it so hard this week because you all were so motivating!

  14. Barbell Gymnastics

    135x1x5, 155x1x4, 165×1 – Must be doing something right, 165 was previous PR from the floor

    Strength/Skill -cut to two rounds because of time

    1a) 10, 10
    1b) 20 pronated, 10 supinated
    1c) subbed weight Good Mornings 2×15@135lbs

  15. BB Gym:
    Worked up to 115 then back down to 110

    Skill/Strength:
    1a) 4 w/20# vest, 7 (no vest), 16 (no vest). I really need a girl size vest.
    1b) 7,7,6
    1c) 95, 140, 140

    MFS – 4/1/2

  16. BBG:
    115 x 4, 125 x 5, 130 x 1 (some fails early, last 4 lifts good to go)

    STR:
    a) 4, 5, 5, 1
    b) 11, 12, 13, 10 (2nd and 4th sets chin ups)
    c) 75 x 2, 95 x 2

    M/F/S – 2/1/4 (ankles sore, wtf?)

  17. BBG:

    2×105, 2×115, 2×120, 2×125, 130 (f), 125 (f), 120 (did one extra to finish on a made lift)

    Strength:

    1a. 10, 7, 6, 6
    1b. 12,10,8,7
    1c. subbed good mornings @ 115#

  18. BBG
    95, 105, 115, 125, 130, 135, 140, 145, 150(f), 150#
    I was stoked about this my 1RM Snatch is 165# and 150# in the 3-Pos felt easy

    Strength
    Used a flak + sappis about 20-25# i think, then added about 10# to it after the first round cause I still hit 15 reps on each.
    1a) 15, 11, 9, 8
    1b) 15, 11, 8, 6
    1c) Subbed Good Mornings @ 115#

    2/3/3

  19. BB Gymnastics

    10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.

    -155,185,185,205,205,225,225(m),225,235(m),235(m)

    I tried to get the 225 on film but of course the one I set the camera up I missed.

    Strength/Skill

    1a) 4 X ME Strict HSPU – rest 45 sec.
    1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.
    1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

    -Done with 20# vest
    1a-11,7,8,8
    1b-10,10,10,10
    1c-Good Mornings(95#)-4 sets of 12

  20. The Games were out of hand this year!! Still amazed EA owning that clean ladder! Congrats to Outlaw and how amazing all your athletes were out there. Truly inspirational to me and i’m sure many others!

  21. Big congrats to all the Outlaws on their amazing efforts from the sectionals all the way through to the games. The videos were awesome and very inspirational! Keep up all the hardwork. Here’s to the Outlaws crushing the 2013 Games season!

    BBG:
    155 x 3, 165, 175x 2, 185 x 2, 195 x 2 (f)

    Strength:
    HSPU: used 20 lb weight vest 2012 games standards. 14, 17, 16, 15

    Strict pull ups: used 20 lb weight vest
    9, 12, 11, 10

    Reverse hyper: used a green band on ghd and performed the reps. 4 x 15 reps.

  22. 120718
    Morning session:
    bbg
    3 stop snatch 1 hi hang
    140,140,140,140,140,145,145,145,145,145 – technique felt good.
    Conditioning
    20KBswings @ 2pood 5 rounds 1 minute rest between rounds

    Afternoon:
    1a)10,8,8,7
    1b)10,10,7,8

    Cnditioning:
    50-40-30-20-10 Double unders
    10-8-6-4-2 Power clean @135
    5-4-3-2-1 HSPU

    This seems to be my volume every day. More than likely going to crash soon. Keep PR’ing though

  23. Congrats to The Bearded Beanie Coaching Mofo and Team. Lady T and EA, exceptional effort through not just 3 days of the games but many months of mufucking grinding. Everyone sees when the lights come on but no else is there when you’re all alone with weights and steel. You’ve both earned everything that has come your way. Hat tip.

  24. BBG
    75-75-80-85-85-90 x 5

    Strength
    1a. 10-7-7-6
    1b. 10-7 chins-8-7 chins
    1c. 75-75-80-80 good mornings

  25. BBG- 135 X 10 (Working through a shoulder injury. OH position feels fine when standing, but the extra range required in the bottom is an issue still).

    1a. 9, 8, 7, 5
    1b. 11, 10, 8, 6
    1c. 70, 70, 90, 90

  26. He’s right, we did come from all over the globe. It was epic!

    Surprised I could move today.

    BBG
    Up to 75Kg

    Strength
    1a) 6/13/9/9
    1b) 8/8/7/8
    1c) 40Kg good mornings

    MFS
    183

    Now offf to tweet something…

  27. BBG.. 95×8 / 115×2.. Maybe could have started at 115, but wanted to make sure I was doing it right.

    HSPU- 3/3/5/4 ( 3rd set fell off the wall but kicked right back up and banged out a few more. not perfect reps as yesterday was my first time kicking up to a wall without falling over..

    PU’s- 16/16/10/8

    Subbed 95lb good mornings- 3×15

    Got some videos of me doing Snatched but live out in the country and am having a hard time uploading them from my phone.. Once i get them on the net I will post em.

  28. BBG -10 x 1 3-Stop Snatch Pulls + 1-High Hang Snatch – worked up to 185, missed at 190

    2 x ME HSPU – 18, 12

    2 x ME Strict Pull ups – 15, 12

    5 rounds for time

    Run 400m

    21 Push Press (95)

    12 Burpees

    20:05 total time

  29. 10×1 3 position Snatch+ 1 high Hang Snatch: 135,145,155,165(F),165, 170(F)x3, 165(F), 135

    1A)Strict HSPU W/ 20# Vest: 13,12,10,10
    1B)Strict Pull ups W/Vest:15,13,10,10
    1C) Subbed Good Mornings and then banded good mornings

  30. BB Gymnastics

    Up to 215, failed 225 a couple times.

    Strength (only 2 rounds)

    Strict HSPU – 47, 33
    Strict Pullup – 12, 16
    Goodmornings – 115#

    Conditioning

    Prowler Push for distance, 90# loaded
    1:1 rest

    30-20-10-30-20-10 sec

    5 x 200m tempo run

    MFS
    1/2/5

  31. BBG: up to 155, missed 165 keep jumping forward
    Strength/skill
    1a)14/13/11/11
    b)14/12/12/11
    c) goodmornings @115

  32. BBG: worked up to 70kg. I am so pissed; like I am stalled out at 70. And 70 usually looks pretty ugly on try 1 and/or 2. ARGH!

    1a. 5, 5, 6, 6
    1b. 17, 18, 16, 17
    1c. done with bands

    Ring handstand push-up work after that for “fun”

  33. BBG – worked up to 165

    Strength

    HSPU – 17,14,12
    Pullups – 17,12,10
    Hypers – +90lbs x 15 x 3, burned last 5 each set

    Some conditioning
    3 person alternating 20sec sprints on Airdyne for 5 minutes
    210 cals

  34. BBG:
    95-115-115-135-135-135-155-155-165-165

    1A) 10-8-10-12
    1B) 14-13-12-11 With 25lb vest
    1C04x15 GHD Hyper extension

  35. BBG:
    Up to 170#.

    Strength:
    Strict HSPUs: 13, 13, 12, 9. Didn’t qualify for the weight vest club today.
    Strict Pull Ups: 20, 16, 14, 12
    Reverse Hypers: Used 40# DB off the GHD machine for all sets.

  36. RESULTS:
    3-2-2. Focused today.
    BBG:
    1) 95-115-135-135-145-145-155-165-175(F)-155-165-170-175

    Strength:
    1a) 6-7-6-5
    1b) 12-10-9-7
    1c) Done

  37. BBG
    155
    Str
    10 10 10 10
    8 8 8 9 wide grip
    Goodmornings 145x15x4
    PM
    W/u with 225# goodmornings
    Squat 335×1 light and easy
    Bench 230×5
    Amrap 10
    15 wallball 20#
    7 pullups ( butterfly)
    10 kbs 70#
    6rds+22reps

  38. BBG:
    1)115-135-145-155-165-175-175(f)-175(f)-175-175

    Strength:
    1a)4-4-2-3
    1b)10-7-7-7
    1c)BW-10-20-20

  39. BBG

    135-140-145-155-165f-175f-175-185f-185
    185 was my last PR.

    Strength/Skill
    1a) 15/15/13/9
    1b)10/8/6/8 w/20lb vest
    1c) Sub’d 2×15 GH raises w/20lb vest 2×15 95lb Good Mornings

    Trying to embed a video, hope this works because I’m obviously technologically handicap….

    <a

  40. 10×1: 155, 185, 185, 185, 205, 205, 205, 205(f), 205(f), 195

    STrength: 1a. 12, 12, 10, 10
    1b. 8, 8, 8, 8
    1c. 95lb

  41. BBG
    155-165-175-180-185-190-195-200-205(f)-210(f) landed it then fell on knees

    Strength
    1a)21BW-10-6-3 20# vest for the rest
    1b)20BW-10-10-8 20# vest for the rest
    1c)Did banded Good Mornings with a Green band

    2/7/7

  42. still no BBG due to some serious funk in my wrist.

    Squats: 6×2 @ 325

    HSPU: (on parralettes, to 2 bumpers and an abmat) 1,2,1,1
    Strict chin ups: 3,3,3,3
    Rev. Hyper: Used a red exercise band on a GHD

    I felt really fat and beat up today. I believe an ice bath is in order.

  43. BBG: Worked up to 130

    Strength:
    1. Body weight 21, 18, 11, 18
    2. Body weight 9, 7, 7, 7
    3. Body weight

  44. no BBG today, at work.

    1a) 15-15-16-15
    1b) 13-12-12-11

    No reverse hyper, started deadlifting a little and ended up with a new PR of 505#, so pretty pumped about that.

  45. BBG – 60kg, 60kg, 65kg, 65kg, 70kg, 70kg, 75kg(F), 75kg(F), 75kg, 75kg

    HSPU – 14, 12, 10
    Pullups – 8, 6, 6
    Good Mornings – 3 x 15 x 40kg

    Nice short night. Felt pretty tough after having a game of squash at lunchtime today.

  46. BBG: 95, 105, 115, 135, 135, 135, 135, 135, 145, 155

    Strength/Skill:
    1A) 12, 10, 9, 8
    1B) 19, 13, 11, 11
    1C) Completed, but broken sets

    Notes:
    Technically, still having trouble with the snatch (Could be said both in and out of the gym) I will video my next effort (Again, both in and out of the gym)
    Handstand pushups were SUPER strict, coming to a complete rest/deload postion at the bottom of each rep.
    Happy with the pullups. All-time PR for dead hang pulls is 21. Used “Palm-out” grip.
    Reverse-hypers-Man….it was a fucking fiasco. Used a Belly button high box and 20 lb ankle weights strapped around both feet like a shackle. I ended up doing a lot of hopping around the gym. I did what I could. First time doing the movement. TOUGH!

  47. BBG: 95 x3 x3, 105×3, 115×3, 125×3, 135×2, 140×2, 145×2, 150×1 (my PR off the ground was 160 about 1 month ago)

    Strength:
    ME HSPU 10,6,7,7
    ME C2B 22,11,12,11
    HYPERS 15×4
    MobWOD

  48. BBG
    1. 135, 135, 145, 155,160, 165, 170, 175, 180, 185(f)
    Strength
    1a. 7, 6, 5, 4
    1b. 14, 10, 11, 8
    1c. used 20lb med ball on GHD. Could go heavier but can barely hold onto the ball and don’t have a heavier ball.

  49. BB gymnastics: all @ 55 kg/121 lbs

    Strength/Skill

    1a) 4 X ME kipping HSPU: 14-12-10-10 reps (stopped when I started to slow down)
    1b) 4 X ME Strict Pullups: 5-4-3-3 reps
    1c) 4 X 15 Reverse Hypers: done

  50. 1)185 185 190f 190 195 195 200fx3 200PR from hang!!

    1) 13 15 12 11
    2) 15 10 8 8
    3) did good mornings at 95#

    2/2/2

  51. BB Gymnastics
    175-175-175-185-185-185-195-195-195-205

    Strenght/Skill
    1a)21-15-13-13
    1b)12-9-8-8
    1c)90#

  52. BB 3 stop snatch- 65,95, 95, 105, 115, 125, 135, 145, 155, 165(f) reps kind of ugly but made myself drop on all to catch low.

    1)10, 10, 9, 9 (weighted vest 20lb)

    2) 10, 10, 8, 8 (weighted vest 20lb)

    3) completed using 20 lb med ball

  53. BB Gymnastics

    1. 145 – 155(X) – 155 – 165 – 170(X) – 170 – 175 175 – 180 – 185

    Strength

    1A. 12 – 12 – 9 – 9

    1B. 12 – 9 – 8 – 8

    1C. Subbed Goodmornings (4 x 8)

    95 – 95 – 95 – 95

  54. BBG
    1. 135, 135, 145, 155, 166, 171, 180, 186(f)
    Strength/ Skill
    1a. 7, 6, 5, 3 getting better
    1b. 14, 10 11, 8
    1c. Done with 20lb med ball on GHD. Next time using DBs.

  55. BBG:
    155,155,155,165,175,175,185(f)185,185,190(f)

    Strength/Skill:

    1a) 22,18,13,13
    1b) 18,10,8,8
    1c) 15 BW Reverse Hypers off end of GHD.

    Notes: I should have worn a vest but I didn’t think I’d need one. I’ve never done this many strict HSPU before in my life. I barely got ten the last time it was posted here. Thanks Outlaw!

  56. Kgs
    Gymnastics – 40, 40, 45, 45, 45, 50, 50, 50, 50, 50
    Strength
    1a 4, 8, 4, 6 (tried 2 DBs and an ab mat, but failed, so did 2 plates and ab mat)
    1b 8, 5, 8, 6 (mix grip)
    1c 25lbs

  57. BBG- 155,165,175, 175, 180, 180f, 155, 165, 175, 180
    No bumper plates at Y so I thought I should stop there.

    Hspu- 7,8,7,5
    Pull up- 16,15,11,10
    Good morning 2×115, someone needed the squat rack so finished with 2×10 natural ghr since there is no rev hyp machine or ghd

    M/f/s
    2/4/3

    Walked outside to leave and found someone had just donated some atlas stones so I had to try them.

    3rds
    20x sledge 12# rt
    10 tire flips
    20x sledge lt
    5x stone to shoulder 135#

    I Plan to construct some of these once we finish the move.

    • 1st time I have been able to do the hspu in a normal hs position since hurting my wrist and I felt a lot stronger on the 3rd and 4 th rounds than I did before. I have been doing them on knuckles the past few weeks.

  58. M/F/S – 2/3/3

    BBG
    145, 155, 155, 165, 165, 170F, 170, 175, 180F, 185

    Strength/Skill
    1a) 11, 16, 14, 14
    1b) 18, 13, 11, 11
    1c) Completed

  59. BBG:
    135, 135, 140, 145, 145, 150, 155, 160. 165, 170

    Strength:
    1a.)10, 7, 8, 6
    1b.)13x10x10x10 (pronated 15# DB between legs)
    1c.)30, 30, 32.5, 32.5 (GHD w/DB between feet)

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