120807

Sorry for the late post. I’ve been enthralled with Beach Volleyball and Water Polo all night, and just couldn’t turn away. Every part of what I just said is true, except all of it. WTF, NBC? No Weightlifting anywhere to be found, but I have to listen to Sinjin Smith babble on for hours about the difference between wet sand and dry sand? You know what? Fuck sand—I hate the beach. That’s why God invented gymnasiums, so civilized people could play Volleyball without having to worry about chafing.

Speaking of Weightlifting… Klokov withdrew, and this is strictly hearsay, because he’s on “the juice”. Then Dolega, who I have a huge snatch-crush on, proceeded to bomb out. So what could have been one of the best sessions in the history of the sport, was a complete letdown. Sweet. Anyone know when Lolo is gonna be on?


WOD 120807:

BB Gymnastics

1) 5X2 Snatch off High Boxes (just above knee) – heavy, rest 60 sec. DEMO VIDEO
2) 5X2 Clean off High Boxes (just above knee) – heavy, rest 60 sec. DEMO VIDEO

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 4X8 Back Squats @ 80% – rest 2 minutes.

Notes: Percentage is based off of 120515.

2) 5X2 Pause Front Squats – heavy (5 sec. pause in the hole), rest 90 seconds.

Conditioning

20 minute AMRAP of:

100′ Prowler Push 165/125# (50′ high handles/50′ low handles)
5 Rope Climbs 15′

Notes: A typical Prowler weighs 75#. The weights listed are with a set of 45# plates added for men, and a set of 25# plates added for women. The total Prowler weight, including the Prowler, is what’s listed above. The pushes should be performed on asphalt, not turf or any other surface that allows for less friction.

95 responses to “120807

  1. 20min AMRAP.. Dafuq!?

    “…if you see anything over 12 minutes, I screwed up…”

    Should be a good wod tho. Looking forward to it!

  2. Lolo is going to get smacked by Sally Pearson. She is, as we say here, “as mad as a cut snake”.

    Here she is as the unexpected taker of silver in Beijing. It’s hilarious.

  3. The lack of olympic weightlifting in the olympics is bs. I did find it on msnbc kinda. Ive bbeen recording it on dvr but even then in 10 hours you get like maybe 30 mins total of weightlifting then 8 hours of water polo and beer pong oh sorry I meant ping pong cause thats a real sport. Forrest Gump would kick all there asses anyway. Totally all about Elena Isinbaeva she is smoking hot

  4. Foxtel in Aus covered every event, every second.. been awesome… Bring on the big boys tonight.

    Another reason to move here Rudy😉

  5. was very disappointed at the no show,in the sport of weightlifting suspicions will be raised when somebody no shows… especially at Olympics… only wonder how chinese & north koreans have masked it so far..
    Sally pearson will lead Lolo over the line at 4pm eastern (according to my calculations based on 6am start in Aus0

  6. Dude really did you not see the Brazil versus Czech in beach volleyball girls?? Thats like porn especially when they hug each other after the point come one now. And yes this is late but weightlifting was bad this year 85 and 105 class just was not what it was supposed to be at all. Lu Xia could have competed as an 85 as well.

  7. Globo-Gym Day = no blocks, no prowler, no rope. That said…

    BBG (from hang):

    1. 115, 120, 125, 125 (0,X), 125
    2. 155, 160, 165, 170, 170

    Strength:

    1. 240
    2. Skipped (see below)

    Conditioning: Did outlawcrossfit.com

    3 rounds for time of —

    9 front squats (185#)
    12 strict pullups
    50 DUs

    9.34

  8. hey anyone doin outlaw near satellite beach fl? i work out in my garage and am looking for some one to hurt with me.

  9. BBG
    1) 115, 115, 115, 125, 130#
    2) Wrist felt good so I got to Clean today for the first time in a week or so, stayed light tho
    130, 165, 175, 175, 175#

    Strength
    1) 4*8 @ 220#
    2) 175, 185, 185, 175, 175#

    Conditioning – no rope or prowler prob do somethin similar later once I think of it… or outlaw crossfit …….. com

    2/5/5

  10. Thank You! After following The Outlaw Way for only one month my squat clean has gone through the roof. Just this past Saturday a local competition I climbed up a Clean Ladder with no problem. 185, 205, 225, 255, 275, 305*, 315* Both 305 + 315 were PRs up from 280 just set 6 weeks ago. Once again thank you!

  11. BBG:
    1) 115-115-115-125-130
    2) 155-165-165-165-170

    Strength:
    1) 175
    2) 135-135-135-140-145

    Conditioning:
    8 rounds with knotted rope

    MFS – 2/5/2

  12. BBG
    1) 115/125/125/130/130
    2) 165/165/165/170/170

    Strength
    1) 4×8 @ 165#
    2) 5×2 @ 155#

    cond later

  13. BBG
    First time with boxes instead of a hang. Made a huge difference in my catch. Weights also went lower..

    1.) 155(Fail) 95 115 115 115
    2.) 135 x5 Focused on form, should add next time.

    Strength:
    Squat has felt weak compared to last 3RM- Which was before Outlaw, Scaling down a bit, but still felt heavy as shit.
    1.), 275, 285, 295, 315
    2.) 225×4 Felt awesome.

    Cond:
    3rnds + Prowler Push. Rope tore the fuck out of my shin. Great WOD.

    M/F/S: 4/5/6

  14. Back at it after getting married the past weekend.🙂

    5×2 Snatch – 70, 75, 77.5, 77.5, 80kg (fail 2nd rep)
    5×2 Clean – 110, 112.5, 115 (fail 2nd rep), 112.5, 115kg (fail 2nd rep)

    BS: 4x 8 @ 132.5kg
    FS: 110, 115, 115, 117.5, 117.5kg

    No time for conditioning.

  15. BBG
    1. 145, 155, 165, 175, 185

    These felt good. Couple of misses on the second rep at 185. Experimenting with using straps on these today. Not sure if I like them or not.

    2. 235, 245, 255, 265 (Fail Rep 2), 275 (F, F), 235

    These were alright until they weren’t. Second rep at 265 spit me out backward. 275 just didn’t really go anywhere.

    Strength
    1. 285
    2. 255, 275, 290, 300, 275

    Goal coming in today was to do 300 on the front squat. Happy with this.

    Conditioning
    7 Rounds + 50′

    Ceilings are only 11′ in our gym so I did 7 rope climbs per round.

    • I just realize that I did these wrong and only paused the first rep. Running off the assumption that they were the same format as a few weeks ago.

      My bad.

  16. Str
    Snatch – 205
    Clean – 255

    Backsquat
    285
    Front squat ( i was a pussy)
    225 last one at 255

    Cnd 6 rnds.
    Was on concrete. Couldnt budge it on the low side of the butcher.

  17. Snatch – 75kg
    Clean – 110kg

    Back Squat
    4×8 – 335lbs

    Front Squat
    5×2 – 225, 245, 265, 265, 285lbs

    Conditioning – later

  18. BBG
    1) 115, 125 x 2, 130, 135 (F both at 135)
    2) 185, 195, 205, 210, 215 (F last at 215)

    STR
    1) 236.2 across all sets
    2) 205, 210, 215, 220, 222.5

    COND
    6 rounds + Sled pushes, epic rope climb failure

    1/2/1 (did not work out Sat/Mon)

  19. BBG:
    1) 95,105,105,105,105… First time snatching just above the knee, dont feel as good as starting at the hip, must be my setup
    2) 125,125,145,145,145

    Strength
    1.) 225 all sets
    2.) 155,165,170,170,170

    Did those wrong i guess, I was under the impression we were pausing on both reps.. Knees were feeling alittle tight after the squats were said and done.. Good excuse to order some knee sleeves..

    Skipped Metcon today

  20. BBGym:
    1) 115, 115, 120, 125, 130
    2) 165, 165, 170, 175(1), 170

    Strength:
    1) 220#
    2) 165, 175, 180, 185, 190

    Conditioning: No prowler-did 20min AMRAP
    100′ 315# yoke carry
    3 rope climes at 13′
    12 ring dips
    5 rounds+12 ring dips

    M/F/S
    3/6/6

  21. BBG
    1. 135,135,145,150,150,155,155
    2. 185,205,205,215,215

    Strength
    1. 4×8 225 deadly
    2. 185,225 (2nd fail), 205,205,205

    Conditioning: Didn’t have 20 minutes so adjusted
    5 rounds
    100 ft hi prowler 185#
    100 ft low prowler 185#
    20 ft rope climb pull (weird we have a rope climb machine at my gym not as hard but it’s sumthin)
    5 30″ box jumps
    11:11 fuckin torched. Great WOD. Gracias Sir.

    Also a question – I have a 3 event comp coming up on a Saturday, how much do I scale that week before down?

  22. BBG
    Snatch doubles off blocks – 60, 65, 70, 75, 80kg
    Clean doubles off blocks – 100, 105, 110, 110, 110kg
    Strength
    Back squat 4 x 8 @ 120kg
    Paused front squats 5 x 2 @ 120kg – sweet jesus!

    Conditioning
    No prowler so sliding 5kg metal plates acorss the rubber mats got old really fast!
    4 rounds in 18:45 then some sprint plate sliding with lighter plates until the timer ticked out

    MFS – 463

  23. BBG
    Snatch- 125, 135, 145, 145, 135
    Clean- 175, 185, 175, 175, 165

    Strength
    Back Squat- 245
    Front Squat- 185, 195, 205, 215, 215

  24. BBG:
    1) 3×185, 190, 195, 205
    2) 3×225, 255 broke my box oops

    Strength:
    1) 325>
    2) 3×285, 2×315 “its the way”

    Cond: (NO PROWLER)
    3RFT 15 Hang power clean 155#, 15 burpees
    4:40

  25. BB Gym:
    1) 110, 110, 115, 110, 110
    2) 145 across (focused on technique today)

    Strength:
    1) 200
    2) 155, 155, 160, 165, 170

    MFS – 2/6/2

  26. BBG
    1) 65, 75, 85, 85, 85
    2) 135 all five

    Strength
    1) 170 – it took every muscle in my body to get rep 7 and 8 up, but i kept thinking of louie
    2) 155, 155, 155, 160, 160

    Con

    Got stupid and ran 4 x 400
    1:30, 1:33. 1:33. 1:30

  27. First post was yesterday’s work. Here is today’s.

    BB Gymnastics

    1- 185,195,205,225(1),225(1)
    2- 225,245,245,265(1),265(1)

    Strength

    1- All sets high bar at 275
    2- 225,225,245,245,245

    Conditioning

    20 minute AMRAP of:

    100? Prowler Push 165/125# (50? high handles/50? low handles)
    5 Rope Climbs 15?

    – Did just 4 slow rounds here which took about 17 minutes. Never really pushed. This afternoon, I am doing a practice run of a competition WOD that is coming up next week.

  28. BBG:
    1) 155#, 165#, 170#, 175#, 180# (f, f)
    2) 185#, 195#, 205#, 215#, 225# (f)

    Strength:
    1) 4×8 @ 265#
    2) 225#, 225#, 235#, 245#, 255#

    Conditioning:
    5 rds + 2 rope climbs.

  29. BBG:
    1) 85-85-85-90-90#
    2) 135-135-135-140-140#

    Strength:
    1) 160#
    2) 140#

    Conditioning:
    4 rds + sled

  30. Download the CTV app for iPad or iPhone (probably exists for android too). You van watch full coverage of any oly lifting event without the benefit of commentators that don’t know the difference between a snatch and a snatch.

  31. BBG (Hang, no blocks):
    1) 135, 145, 145, 145, 145#
    2) 225, 225, 225, 225, 225#

    Strength:
    1) 295#
    2) 225#, 245#, 245#, 245#, 245#

    Conditioning: No sled, no rope so I did outlawcrossfit.com
    3 rounds for time of:
    9 front squats (185#)
    12 strict pullups
    50 DUs
    Time: 7:35

  32. 1) 165 175 185 190 195
    Way better today! No fails
    2) 205 225 235 245 255
    No fails.

    1) 250. 5lbs over
    2) 235 245 245 245f 235

    2/3/3

  33. Just started following Outlaw.
    BBG
    1) 145,155,165,175,185
    2) 185,195,205,215,225
    Boxes were a little higher above the knee than I would have liked, but got sick of fucking with them and called it close enough.
    Strength
    1)4×8 @ 260#
    2)185,195,205,215,225

    It’s difficult for me to get to the gym twice a day or for extended periods of time on the days that i have school and my kids. Today was a day that I didn’t have time to do everything, or to make it back. So skipped out on the conditioning,after they went to bed in my yard I did
    100m sprints x7 with 20 sec rest
    200m sprints x5 with 30 sec rest

  34. BBG:1) up to 175 missed 2nd snatch
    2) up to 235
    Strength : 1) 285
    2)245
    Conditioning :
    6 rounds + 4 rope climbs

  35. BBG: 1.) 50 kg, 65, 65, 70, 70 -Power Sn

    2.) 80, 85, 85, 90, 95

    Strength:

    1.) 143 kg

    2.) 102

    Conditioning: 6 + 3 climbs – Its been awhile since I have been through a 20 Min AMRAP. This was a tough one, but a good one at the same time! Needed work on rope climbs, felt stronger and technique has improved. Still working on gettting my wrist back to 100 %.

    3/3/4

  36. BBG
    1)155,165,175,185,195(f,f),195(f,f)
    2)220,230,240,255,255
    Strength
    1) 275
    2) 235,235,245,255,255 (Only paused on 1st one)
    Conditioning
    6×12′ climbs, #205 Sled on turf
    4+pushes+2 climbs

  37. BBG
    1) 105-110-110-110-110(1)
    2) 135-145-145-145-145

    Strength
    1) 170
    2) 125-135-135-135-135

    Conditioning
    5 rounds + butcher push + 2 rope climbs

  38. I failed at the FS also… only paused on one rep. FFS… The humidity is getting to me.

    snatch from blocks (above knee)
    135, 145 (fail), 140, 145, 150 (failed second rep)

    clean
    185, 200 (fail), 200, 210 (fail), 210 (failed second rep)

    BS 4×8
    I was suppose to go at 240# but wasn’t feeling it so dropped 10#… no fun

    FS
    Like I said, failed the pausing on both reps, but it wouldn’t matter anyway, too fatigued.

    Conditioning
    Skipped. Pressed for time, plus I’m way too fatigued. My legs are fried.

    4/7/5

  39. BBG
    1) 145, 155, 165, 175, 175
    2) 185, 205, 205, 205, 205
    Strength
    1) 250
    2) 225
    Conditioning – 5 rounds + 100 ft

  40. BB Gymnastics
    1) 5X2 Snatch off High Boxes
    185-205-205-205-205

    2) 5X2 Clean off High Boxes
    255-275-285-295-300

    Strength
    1) 4X8 Back Squats @ 80%
    345-345-345-345

    2) 5X2 Pause Front Squats
    295-305-315-325-335

    Conditioning
    20 minute AMRAP of:
    Sub 100′ 45# Plate Push for 100′ Prowler Push 165/125#
    5 Rope Climbs 15′

    3 Rounds 4 Climbs

  41. BB gym
    1) 85
    2)135
    Strength
    1)175
    2)135-145-145-145-145
    Conditioning
    4 rds + 4 rope climbs rx at 125
    The low side of our prowler was really low! Nice challenge!

  42. BBG

    Snatch – ended at 175, a few misses along the way
    Clean – all done at 225

    Strength
    BSq – done at 245
    Paused Front squat – 4 sets of 225, 1 set of 245 (need to do all sets at 245 next time)

  43. BBG
    1. 155, 175, 185, 196, 201
    2. 205, 216, 225, 236, 241
    Strength
    Did Bench because I was out of time.

  44. BBG:
    1) 75# kept it light so i could do try the squat
    2) HPC 115,125,135,145,150

    Strength:
    80# for both

    Cond: first rope climb wod. this was more of a technique session! also did prowler inside. it was raining.
    2 + complete prowler.

  45. BB Gymnastics-

    1.) Snatch
    • 130 – 140 – 150 – 160 – 150 – 150 #
    • 59 – 63 – 68 – 73 – 68 -68 kg

    Missed 1 rep at everything 140# and up except for the 160. Missed both reps, had it over head but just couldn’t lock it out. I think I wasn’t finishing my pull.

    2.) Cleans
    • 160 – 170-180- 190 – 180 #
    • 73 – 77 – 82 – 86 – 82 Kg
    Missed the 190 both times. Made everything else

    Strength –
    1.) 205-205-205-205

    Last set, only did 6 reps. I had nothing left. Legs were jello. Felt awesome. Not going to lie though, I thought I wasn’t gonna make it past 2 sets.

    2.) 155-165-175-175-175

    Stayed at 175 as I felt there was some major sticking going on half way up.

    Conditioning –
    Had to modify. Did 15 min and did 10 Strict pull ups w/ prowler push @ 125# because I swear I was doing the pushes on gravel, had no grip on my feet to get that bitch going, other guys had problems too. Gym was packed to day and couldn’t use the ropes. Funny how there will be strict Pull ups for tomorrow.
    6 Rounds

    MFS
    3/6/4

  46. BB Gymnastics
    1) 35, 40, 40, 45, 40kgs
    2) 40, 45, 50, 50, 50kgs
    Strength
    1) 55, 65, 65, 65kgs
    2) 45, 55, 65, 65, 65kgs (only paused on the first one)
    Conditioning
    3rnds
    Prowler on track not asphalt. Can’t leave the building with it so….
    Did 31 Heroes on Sat w my husband and the timing worked out so all I did was rope climbs after the first round. Had some tender spots where the rope digs in on left leg. Decided to try switching legs. I think I ended up relying too much on my arms to do it, but decided it’s worth practicing cuz it helped the wear and tear.

  47. 5×2 high box snatch work: 225, 225, 225, 235, 235
    5×2 high box clean work: 255, 275, 275, 285, 295

    Strength: 4×8 squats @ 315lb
    Pause front squat: 275lb

    Conditioning: 4 full rounds + sled push
    -haven’t done rope work in awhile and it showed…grip was smoked after round two

  48. Been getting some extra work in this week. That and a short heavy metcon this morning left me feeling pretty beat up from the beginning.

    Still no Olympic work with the damn wrists.

    Strength:
    1) 365 high bar
    2) 275 – usually would be stupid light for me, but I barely even made it through the back squats today.

    Conditioning: No way to get the Prowler close to the rope. I suck at rope climbs so I just thought I’d get some practice in.

    E2MOM : 1 x 25′ rope climb for 25 minutes.
    -couldn’t even get a decent foot hold by the end. Super frustrating.

  49. BB Gym – Did lifts from the hang instead (no blocks)

    1) 70kg x 5 x 2
    2) 95kg x 5 x 2

    Lifts felt kind of difficult tonight

    Strength
    1) 145kg x 4 x 8 – These got easier by the end of the sets
    2) 120kg x 5 x 2 – These were very difficult after the back squats. Can usually do 130-135kg with this rep scheme

    Conditioning – No rope or prowler. I did a 3K row instead.

    Developing some knee tendonitis lately, it sucks..

  50. I have been following your programming for the past 7 weeks and I have never had gains like this. Last night after my workout I felt relatively good and wanted to do some power cleans. I PR’d by 40 lbs. It was only 265 but I’m 185-190 depending on how much beer I’ve had.

    All the hang and block work has made my movements so much faster and more efficient. Everything has went up. My 3 rep max on back squat is now my 8 rep. This is so freaking awesome. Power feels great.

    • Congrats on the improvements man! Great stuff. I have been on it for three solid weeks and I’m in the same boat.

  51. BBG:
    Snatch: 135, 145, 155, 165, 175 (F)
    Cleans: 175, 225, 225, 225, 225

    Strength:
    BS’s at 315
    FS’s at 315, Failed on 4th set.

    Conditioning:
    20 Minutes on the Clock:
    DId some “Treadmill Prowler pushes” and Towel Pullups
    Kept it fun and not too serious. Got 5 Rounds

  52. BB GYM:

    5X2 Snatch off High Boxes (just above knee) @ 55-60-60-60 kg/132 lbs + 2 x 1 rep @ 65 kg/143 lbs
    5X2 Clean off High Boxes (just above knee) @ 65-65-70-70-70-70 kg/154 lbs (last set: 5 reps @ 70 kg/154 lbs)

    Strength:

    *The Back Squats are based off of my 3RM @ 105 kg/231 lbs

    1) 4X8 Back Squats @ 80% – rest 2 minutes: @ 85 kg/187 lbs

    2) 5X2 Pause Front Squats – heavy (5 sec. pause in the hole), rest 90 seconds: @ 75 kg/165 lbs

    Conditioning: tomorrow

  53. BBG – used hang instead of boxes
    1: 95, 115, 125, 135, 145
    2: 185, 195, 205, 215, 225

    Strength
    1) Scaled down to 225, legs were beat up
    2) 185

    Conditioning
    Leg was still ripped up from 31 Heroes WOD Saturday so had to change up the workout
    AMRAP 20 min:
    100′ prowler push
    10 muscle ups
    10 T2B
    5+prowler push

  54. BBG-
    Snatch- 115, 125, 135, 145, 145 (f) on second rep.

    Clean- 175, 195, 205, 215 (f) on first rep made second rep, 225 (made both of these but my grip slipped on both still stood them up on my shoulders. That is what poor mobility will get you)

    BS- 295 all reps (these felt heavy)

    FS- 225, 245, 265, 275, gym closed kicked me out before last set.

    Cond:
    Gym closed so I went to park and did 20 min amramp of 10 bar muscle ups & 100ft of bear crawls per round. Closest I could think of to mimic workout. Plus I need more muscle up work than rope work. 4 rounds + 5 muscle ups.

  55. BB Gymnastics:
    Snatch- up to 180 with no misses then missed 180, tried again and made it
    C&J – up to 245 (didn’t feel very strong on these

    BS- 285 was more winding then I thought
    FS- 255,265,265,270,275(F 2nd attempt)

    Conditioning: did a few truck pushes but ran out of time for anything more than that.

  56. BBG
    Barski Snatch 30/3 -> 80/3 by 5 kg (176 lbs)
    Barski C&J 40/3+1 -> 105/3+1 by 5 kg (231)

    Back Squat (in lbs) 198/8 242/8 253/8 275/8 242/8 (all but the 275 were high bar, 275 was low bar)
    Front Squat (both reps 5 sec pause at the bottom): 198/2 220/2 242/2 220/2 231/2

    Conditioning:
    3 rft of:
    400 m Run
    7 DL @ 315
    2 Rope Climbs 15′ (legless up)
    8:26

    Getting Prowlers later this week.

  57. BBG:
    1.) 145, 150, 155, 160, 160
    2.) 170, 180, 185, 190, 195

    Strength:
    1.) 215, 215, 215, 215, 215
    2.) 185, 185, 190, 190, 195

    Conditioning:
    3 rds + 3 pull ups (w/rope pull ups 5×7 ~ no 15′ rope available)

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