120720

I sorta hate you guys right now.

I do all that work—to make a whole bunch of new Training Camp pages, and you guys go and ruin it by selling out both the camps in 12 hours. Could you at least try to enjoy what I give you, and not devour it like a Games competitor eating pancakes the day after the Games? Jason, I’m talking to you—fattie. Since you clearly can’t control yourselves, here are some more camps for you to feast on…

October 5th – October 7th
Chicago, IL
River North CrossFit

November 9th – November 11th
Dublin, Ireland
CrossFit Ireland

December 14th – December 16th
Miami, FL
CrossFit Coconut Grove

There will be more dates to come over the next few days. We are currently waiting for dates or confirmation from these cities:

-Seattle, WA
-Providence, RI
-Dallas, TX
-Toronto, Ontario
-Nashville, TN
-Columbus, OH
-Copenhagen, Denmark
-Australia, The Whole Fucking THING

Many of you have asked if there is a wait list or another option for our California camp. I’m not promising anything, but we MIGHT go ahead and add a second SoCal camp the weekend immediately following the first. I will have a definite yes or no on this tomorrow.


“Come to think of it, running a ladder of lifts is really my preferred type of running.”

Mama, when are you coming home? – by Elisabeth Akinwale


WOD 120720:

BB Gymnastics

10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.

Notes: Percentage should be by feel. All reps should feel relatively heavy, but fast. DO NOT work to a 1RM. You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength

1) 15X1 Banded Deadlifts @ 65% Bar Weight + 25% Band Tension – rest 30 sec.

Notes: The bar should be loaded with 65% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).

Conditioning

7 rounds for total working time of:

Run 200m
5 Hang Snatches (full squat) @ 155/105#

Rest 1:1

103 responses to “120720

  1. Australia is pretty big ya know?
    Might as well make it worth your while coming all the way down here and do a few…

  2. Please open another one in So Cal I tried to sign up last night when it was posted but the link for CF Shifted wasn’t posted. You could sell another one out in So Cal, if you need a box to host it at you are welcome at CF Insanity.

  3. The “Here” link to register for the Chicago camp doesn’t seem to work. Can paying the registration fee count as that?

  4. Rudy, make sure you get down to Tassie when you come to Australia mate, few Outlaws getting around on the Island!

  5. you should make the Seattle dates after the 1st of the year, that way I can go… I am currently deployed to Africa and have been following your programming. just sayin…

  6. BBG:
    175-175-175-175-175-175-185-185-185-185

    Strength:
    1) 215 + red bands
    2) 85-95-95-105-105 – go heavier next time

    Conditioning:
    skipped – maybe later

    MFS – 1/1/2

  7. BBG – with rack and safty bar just below chest level
    135 -155 – 175 -195 – 205 -205-205-205-205-205 – felt good but 205 really felt like 90% and the last two looked a bit ugly on sticking the split.

    STR
    1. 15×1 At 405 – No bands or chains available for another week or so I used my 5 rep max for this.

    2. @ 135 for all 5. – The tope 5 count felt much more taxing that I orginaly thought it would and on set 3 I felt my form really go to crap, so i increased the rest by 45 sec and sets 4 / 5 where back on track.

    Ran out of time due to work constraintes will compleate Condition over my lunch break and post results later today.

    M / F / S

    1 / 3 / 1 – Sleep is not the best due to sleep bing on a military cot.

    Chris W.

  8. BBG – 235 (85%) no failed reps

    Strength – 275+green bands
    155 tempo – 2nd reps turned into 8 second efforts lol

    Conditioning – 16:20 rx

  9. BBG
    185 x 6 – 195 x 4

    Strength
    1) 215 + purple bands
    2) 95-105 x4

    Conditioning
    Scaled to 135
    19:22 total working time

  10. BBG:
    100-100-100-100-102.5-102.5-102.5-105-105-105Kg (231lbs)

    Strength:
    1) 117.5Kg (259lbs)
    2) 60-60-60-62.5-62.5Kg (138lbs)

    Conditioning:
    2:05(1)/2:07(1)/2:20(1)/1:59/2:57(2)/2:39/2:32(1)
    Brackets denote failures

    MFS:
    688

  11. BBG

    145, 145, 155, 155, 165, 165, 170, 170, 175 (f), 175 (f)

    Strength:

    1. Subbed snatch pulls at 155# (need the work on sequencing)
    2. 105, 115, 115, 115, 105

    Conditioning: Done outlawcrossfit.com style with 200m row sub for run and 105# snatches

    Did not time.

  12. BBGym:
    165, 165, 175×8

    Strength:
    1) 250+red mini bands (speed is starting to slow down a little on these)
    2) 105, 105, 110, 110, 115

    Conditioning: thought I had 155 on the bar but had 150, also subbed 20 double unders for run
    Total working time: 9:00

    M/F/S
    2/6/2

  13. BBG
    worked from 170# up to 205# wrist is tweaked a bit still but felt like that i coulda went a bit heavier, think I might PR next time we do a 1RM Jerk

    Strength
    1) No bands so attempted a crazy chain config with weights 275# on bar 90# on chains…. worked ok.
    2) wrist hurt bad on strict press so stayed kinda light 95, 105, 115, 110, 110#

    Conditioning
    After work

    • Speaking of the wrist its pretty much pain at the base of my thumb kinda near wear I would take my pulse at. Hurts like bullshit when I Clean, in the front rack, Snatch, do pushups, hell anything that involves bending the wrist back any but after a few reps it usually loosens up and feels fine, then it starts to shoot pain after that. Any ideas or anyone have this trouble before?? It happened on a heavy Clean a couple weeks ago after getting home from Quantico so I had done 0 lifts for like two weeks while gone.

      • I’m dealing with this right now. For me its due to lack of shoulder flexibility, primarily external rotation and ability to actually bend my forearms back far enough for the bar to rest across my chest and shoulders. To compensate for the lack of flexiblity my wrists must bend more. I’m currently icing and popping NSAID’s. Until my rack position is fixed I’m assuming I’ll be constantly dealing with this.

    • Conditioning
      3:00, 1:40, 1:42, 1:55, 2:34, 1:44, 1:12
      Yea… all over the freakin map!! wrist hurt first round, fifth round missed two Snatches, last round I was fuckin smokin it!!!

  14. These replies have turned into a Facebook post from a musician “Please come to my hometown!!!” Did anyone read further down to notice there was a workout posted?

  15. BBG:
    245 x 3 sets, 255 x 3 sets, 265 x 2 sets, 275 x 2 sets. Hit all lifts! Last 2 sets were just above 90%.

    Strength:
    1.) 265lbs + 100lbs in tension for all sets
    2.) 135lbs for all sets

    Conditioning:
    23:59 Rx
    Splits: 1:52, 1:42, 1:44, 1:47, 1:57, 1:52, 1:58

    This WOD was awesome! It was a great challenge to do 35 hang snatches with a barbell that is loaded at the same weight as my body weight. Never missed a snatch the whole wod and was able to work at a good consistent pace each set. Felt strong on the hang snatches and fast on the run. The run course at my gym is actually about 225m’s so I did a little extra work. Keep crushing it everyone!

    • My time for the wod above includes the rest. My total working time and my actual score for the wod is:

      12:56 RX

  16. bbg: 265, 265, 265, 275, 275, 275, 275, 295, 295, 295 80-90 ish% of 325 1rm

    strength
    1) 15×1 banded deadlifts with 335# on bar and blue bands

    2) 5×2 tempo strict press 185, 195, 205, 215 (1) 215

    Conditioning 10:18 total working time rx all hang squat snatches unbroken
    r1: 1:26
    r2: 1:26
    r3: 1:25
    r4: 1:24
    r5: 1:30
    r6: 1:32
    r7: 1:35

  17. Yall will do damage wherever you go – Austin? Doesn’t matter I will drive up to Dallas but yall would fill up both and Dallas tends to get a lot of cert love, maybe there’s a reason. Bastards🙂

  18. BBG
    Went to 100kg x4
    Strength
    1)Did 160kg every 30 secondsx15, didn’t have bands
    2)62,5kg-62,5kg-62,5kg-65kg-60g (epic fail on 67,5kg!)
    Condition
    1:20-1:10-1:10-1:05-1:05-1:13-1:12
    Scaled from 70kg to 65kg but it turned out to be to easy, no fails, everything unbroken, should have done RX.

  19. My sincerest apologies, but I fucking pr’d at 305#. I don’t know how it happened. It went so fast. I feel so bad, but it just went off in my hand…I’ll be more careful next time.

  20. BBG- 135×2 145×3 155×3 165x 2 F’s… Was starting to get worn out from front squatting it off the blocks everytime as i didnt have them up near high enough, gonna have to build them up another foot next time, i got tired of carrying plates outside this time..

    Strength- Deads at 205 bar weight+ purple bands= need more weight next time, did a experiment and i just stood on the bands lol.

    Tempo press- 95, 105×4

    Conditioning- Scaled to 95 pounds cause i suck at snatches lol.. Can snatch the weight all day just cant catch it in a full squat, still havent figured out that trick.

  21. BBG – 255, 275, 285×8
    DL – 365
    Tempo – 190 – felt off, so stayed here
    Cond – 1:24, 1:18, 1:15, 1:17, 1:13, 1:16, 1:18
    Total working time – 9:03

  22. BBG – 245,245,215,215,245,245,245,255,265,275(PR) <— does this get me kicked off the blog?

    Strength
    DL – 275 + blue and purple bands
    Sp – 135,135,155(1),145,145

    Conditioning – 9:04 total working time @ 135lbs

    1:10
    1:34 (lost balance and dropped weight)
    1:12
    1:15
    1:16
    1:18
    1:19

  23. BBG: hung around 103kg, felt fast and easy.
    Strength 1 done at 160 (I think) kg plus bands
    strength 2 done at 69kg, maybe it was 70.

    conditioning: i don’t know the time, but I know I scaled and total time was under 16:00

  24. BBG:
    135,155,165,175,185,185,185,185,185,185
    I could have gone to 195 and PRd but you told us not to…😦

    Strength:
    Banded DL: 250# each rep

    Shoulders: 95,95,105,105,105 (this was TOUGH!)

    Thanks RUDY from the Portland Boys.

  25. SJ 5×125-3×135-2×125
    BDL 155 on bar
    TP 65 (should have done 70)

    Conditioning : this is where it gets good. Scaled to 95lbs. Total working time 37:28. Yep pretty much a weakling. Didn’t want to scale anymore. Fought through it. How will I get stronger going lighter? I figure I can move fast, I need strength… Right? Again pass the roids please.

  26. bbg
    125-125-130-130-135-135-140×4

    strength
    1) 195 + bands
    2) 85-90-95-100-100

    conditioning
    1:52-2:16-1:50-1:50- 1:56- 1:59- 2:24 twt= 14:07
    Did first two rounds at 105#, scaled the rest to 95#. Totally spaced on the *full squat* part, so these were mostly power snatches. Gotta read better next time. Never even snatched 105# before, so still a decent day.

  27. BB Gymnastics
    90×3 sets
    95×3 sets
    97.5×2 sets
    100×2 sets

    Strength
    1) 110 – no bands

    2) 45, 47.5, 50, 52.5, 55x

    Conditioning
    Scaled to 60kg

    1 – 1:25 UB
    2 – 1:36 3-2
    3 – 1:52 3-x-2
    4 – 1:48 3-2
    5 – 1:39 3-2
    6 – 1:38 3-2
    7 – 1:53 2-x-2-1

    Total working time – 11:53

  28. BBG: I tried to feel out 90%. Fucking bar was full of helium today. Didn’t even think of my 1rm just felt out what slightly under max was, and I hit 275 with solid form, no press out, and some to spare. 20lb PR with better form than my previous one at 255. Son of a bitch…
    Str: No bands did clean pulls. 285 for half, 295 for half.
    tempo press: 115,135,135,145f,135

  29. Cherry picked due to time.

    Strength #2: 95# x 3, 105# x 2

    Cond.: mod’d to OCF.com

    13:58 @ 75#. Coming off a month of low to no volume, and poor sleep/eating/stress. Feels like starting over.

  30. BBG:

    1) 265 for all 10 sets

    Strength:

    1) 335 + Black band

    2) 155, 165, 165, 155, 155

    Rest 5 hours

    Conditioning

    1) 9:45 total working time

    4/7 sets unbroken, others just had a nasty missed pull and couldn’t save it

  31. BBG: 4X195, 2X205, 2X215, 2X225
    Strength: 1) 265+purple band
    2) 135X2, had to drop to 115 for last 3

    Conditioning:
    scaled to 135. sets were all around 2 minutes
    not sure about total time

  32. 1st Day following full Outlaw Way programming. Awesome day it was great not having to think up my own work for once. Thank You!
    (Side note should have rested yesterday, but i really wanted to do the ME HSPU, Pull Ups, Sub Glute Hams, Oh and ran a 5K)

    BBG- 225(F) 185×3,195×2, 205×2, 215×2

    ST:1) 15×1 Deads 225# w/ Red Band=100# (Should prob done 275-315 but was really focused on form and speed)
    2) 5×2 Tempo Strict Press 135 for all (Loved the way these hit, top really focused on active shoulder and tight core)

    Con: Snatch – 135# Did really warm up until the 3rd set, round 6 finally got the transition from top right back into the next rep with out a pause down.
    r1- 1:10
    r2- 1:08
    r3- 1:03
    r4- 1:03
    r5- 1:04
    r6- 0:56
    r7- 0:56

  33. AM:
    BBG
    225
    Str
    1)300# + 2 orange bands
    2)110×2
    Rack pulls (2″ below knee) build to 500×1
    PM:
    4 rft
    3 deadlifts 315
    15 pushups
    25 squats
    200m sprint
    6:30

  34. BBG:
    102.5, 105, 105, 107.5, 107.5, 110, 110, 112.5, 115, 115. Felt really good today. Learning to sit in the bottom of the split for longer now instead of just rushing to stand up. Jerks are feeling much more solid.

    Strength:
    1) 135kg + 52kg band tension. Not sure how fast they were suppose to be. Went afap but at this weight you can only move so fast.
    2) 60kg, 65, 65, 65, 65. Fun.

  35. BBG: 215#> working on speed not strength. I can push press what i can split jerk.

    Strength:
    1) 315 and 40# of chains
    2) 185

    Cond:
    15min amrap- 5 HSPU, 200 run, 10 pistols: 9rds plus run

    rest 5 hours

    Outlaw WOD: sub 250 row crazy storm outside
    1:54, 1:48. 1:46, 1:46, 1:43. 2:13, 1:51 all UB but 6th rd
    12:50ish for working time

  36. BBG
    220-225-230-235-240(f)-240-245-250-255(f)-255(f)

    Strength
    Skipped

    Conditioning
    1:25/1:23/1:25/1:23/1:22/1:25/1:18 Runs were slow, Hang Snatches were all UB

    4/2/1

  37. BB Gymnastics

    10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.

    -245,245,265,265,265,275,275,275,285,285

    Strength

    1) 15X1 Banded Deadlifts @ 65% Bar Weight + 25% Band Tension – rest 30 sec.

    – 225×4,275×11

    2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes

    -135×5

    Conditioning

    7 rounds for total working time of:

    Run 200m
    5 Hang Snatches (full squat) @ 155/105#

    Rest 1:1

    Total working 9:46
    1) 1:19
    2) 1:26
    3) 1:21
    4) 1:30
    5) 1:22
    6) 1:28
    7) 1:20

    Unbroken but missed one rep.

  38. Jerk: 175, 185, 195, 205, 210, 215, 215, 215, 215, 220

    DL’s: 200 + green bands
    Press: 95#

    Conditioning: 24:14 total time

    • Girl, you on dem steroids. Girls that be lifin mo than 135# over day heads on steroids, but you can do whateva da ffffffffffffffff fffffuuuuuuuu fffffffuuuuuucccccckkkkk you wanna do, lif that weight girl.

  39. BB Gymnastics

    1. 240, 240, 240, 240, 240, 240, 240, 240(f), 220, 220

    Strength

    1. 265 x 15
    2. 135, 145, 145, 155, 155

    Conditioning

    Splits – 1.23, 1.28, 1.40, 1.35, 1.38, 1.35, 1.48
    Total Working Time – 00:11:07

  40. Totally didn’t see the rest at the end of WoD, I am an idiot. But time still sucked and wasn’t even close to Rx, I need to get stonger, big time.

  41. Signed up for Chicago. Woohoo!
    Garage, so lbs today
    Gymnastics – 135, 145, 145, 145, 150, 150, 155, 155, 155, 160
    Strength
    1) 175
    2) 80
    Conditioning – felt fried and want to do it RX, so doing it tomorrow AM.

  42. BBG: 60 kg, 70, 75 x 2, 80 x 3, 85 x 3

    Strength: 1.) 300#

    2.) 135#

    Conditioning: 9:38 of work time at 135# -Wrist is starting to feel better, don’t want to rush it.

    2/4/4

  43. BBG
    1. 215, 225, 236(f), 236, 241, 245, 251
    Strength
    1. 1×295+100lbs in Green Band, 14×315+Green Band
    2. 4×145 and 1×151
    Cond
    Working time 11:58. I screwed up and broke up the first set because I didn’t try the weight before starting the WOD and then hit my head on my 3rd rep in the second round. DUR!

  44. BBG:
    Worked up to a PR of 305#!! Fucking stoked on this, been a long time coming to break through the 300# barrier. And I didn’t really mean it, it’s just that 295 was so easy!

    Strength:
    1.275 + blue band. Having a hell of a time with deads right now. Feels like I’m actually getting weaker with them. Anyone else out there experiencing this?? Any damn advice is very welcome.
    2. 135

    Conditioning: 10:03 working time.

  45. BBG
    210,210,220,220,225,225,230,230,235,240

    Strength.
    1) 275 deficit dl’s

    2) 95,105,115,120,120

    Conditioning.

    Only did 5 rounds.
    1:47
    1:20
    2:00
    2:10
    2:40

    All with 155# (Body weight)

    Age 17.

  46. BBG: 255, 255, 265, 265, 275, 275, 275, 285, 285, 285, %’s off 1RM of 315

    Got called in early so Will finish the rest after shift.

  47. BBG: 225, 225, 245, 245, 265, 265, 285, 285, 295, 305(Fail)
    Strength: No Bands for the deadlifts, so I just played around with it, worked on speed.
    225, 275, 275, 315, 315, 335, 355, 355, 375, 405, 425, 455, 495, 515, 535 (Fail)
    Tempo Shoulder Press: 135, 135, 145, 155, 165

    Conditioning: 2:48, 1:58, 1:48, 1:47, 1:42, 1:48, 2:48

    Notes:
    Did a BUNCH of mobility before hand.
    Used treadmill for runs. Went to .15 miles @ a pace between 11MPH-12.5MPH
    First and last round had a few missed snatches.
    Excited to Max out tomorrow. 155 went up pretty easy for the most part.

  48. BB Gymnastics: 225,235,250(F),250(F),235(F), 225, 250(F),235, 240, 245

    Strength:
    15×1 DL: 285# w/Blue Band

    Ran out of time for Press and Conditioning.

  49. BBG-
    175/ 185/ 195/ 215/ 225/ 225/ 225/ 225/ 225 – Felt pretty good.

    Strength-
    DL- 275 + Purple Bands (pretty easy)
    Tempo press- 135/ 145/ 155/ 165/ 165 (Last 2 sets is where I need to be on these moving forward)

    Conditioning-
    1:40- 1:50 all rounds. Used rower versus run. 105 versus 155. Sad to admit but weight was about right to keep full drop and to go unbroken.

  50. BBG:
    225,225,225,235,235,245,245,245,255
    Felt super fast today.

    Strength:
    1) 300# + Green Band
    2) 135, 145, 155, 165, 175 (1)

    Conditioning:
    None

  51. BBG
    220lb, 230lb, 240lb, 252lb, 265lb (f), 265lb, 275lb(f). 275lb (f)

    STRENGTH
    Deads no band – 15 x 1 – 320lb
    Tempo Strict Press – 110lb, 110lb, 120lb, 120lb, 130lb.

    CONDITIONING – Scaled to 135lb.

    Rd 1 – 1.58 (1 fail)
    Rd 2 – 1.45 (1 fail)
    Rd 3 – 1.48 (1 fail)
    Rd 4 – 1.46 (1 fail)
    Rd 5 – 1.55 (1 fail)
    Rd 6 – 2.03 (1 fail)
    Rd 7 – 2.11 (1 fail)

    Total working time: 13.34

  52. Strength:

    1) 15X1 Banded Deadlifts @ 85 kg/187 lbs

    2) 5X2 Tempo Shoulder Press @ 40 kg/88 lbs

    Conditioning:

    Did the WOD with 50 kg/110 lbs

    Round 1: 1:30 (DU unbroken, failed in the 4th snatch)
    Round 2: 1:19 (DU + snatch unbroken)
    Round 3: 1:20 (DU + snatch unbroken)
    Round 4: 1:20 (DU + snatch unbroken)
    Round 5: 1:20 (DU + snatch unbroken)
    Round 6: 1:22 (DU + snatch unbroken)
    Round 7: 1: 26 ( DU 6/14 reps + snatch unbroken)

    Video from the 3rd round:

  53. Split Jerk – Worked up to 110kg. This was all over the show today..

    Deadlifts – Subbed 180kg, every 30 seconds for 7.5 minutes. Completed
    Shoulder Press – Subbed bench.

    Skipped conditioning

  54. BB Gymnastics
    10×1 Split Jerk @ 240# (From Rack)

    Strength
    5×2 Tempo Shoulder Press
    155#, 155#, 165#, 175#, 185#

    Conditioning
    1) 1:13
    2) 1:23
    3) 1:26
    4) 1:38
    5) 1:27
    6) 1:38
    7) 1:57

  55. BBG
    195, 195, 205, 205, 215, 215, 220, 220, 225, 225

    Strength
    1) 275 + blue iron woody bands
    2) 115, 125, 125, 130, 135 (Never done these before, heavier next time)

    Conditioning
    Scaled to 5 Rounds with 120#(65% of 1RM)
    1. 2:24
    2. 2:16
    3. 1:56
    4. 1:45
    5. 1:57

  56. 10×1 split jerk 90%
    205×4
    210×3
    215×3

    15×1 banded deads 65% bar- 25% band (red)
    275×15

    5×2 tempo strict shoulder press ( 5sec push, 5 sec hold, fast down)
    115/125/130/130

    metcon ( subbed 135 for snatch)

    1.1:43
    2. 1:43
    3.1:46
    4.1:48
    5.1:29
    6.1:30
    7.1:35

  57. BBG:
    195, 195, 195, 205, 205, 205, 217, 217, 217, 217

    Strength:
    1.)287+1.5″ bands
    2.)115, 125, 125, 125, 130

    Conditioning:
    14:00 @ 125#HS and forgot the 1:1 rest so this was straight time

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