120808

Wisdom.


Here’s an email I got from Bryan St. Andrews:

We went to local competition in PA the other day and here is a pic of one of our girls repping your gear. Secondly, you guys should know the event started with a clean ladder with 6 (24/20) box jump overs at each station in 40 seconds. 5 guys total finished the ladder out of about 20+ people, 3 from CrossFit Nittany and two other Outlaw followers. Also, 6 of our girls PR’d their clean at the event.

Just wanted to say thanks.

Sincerely,
Bryan St. Andrews
CrossFit Nittany


WOD 120808:

BB Gymnastics

1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – heaviest possible, rest 60 sec (exactly). 3-Stop DEMO VIDEO

Notes: To be clear, this is two reps of a 3-Stop-Snatch-Pull ONLY, then 1 Power Snatch with no stops.

2) 7X1 1 Power Clean + 2 Push Jerk – heaviest possible, rest 60 sec (exactly).

Strength

1a) 3XME Strict Pullups – any grip, rest 45 sec.
1b) 3XME Deficit HSPU 6/4″ – kipping is allowed, rest 45 sec.
1c) 3X15 Reverse Hypers – heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.

 

80 responses to “120808

  1. I was at that competition too. (I actually feel like a complete dork because I’m the one in the background and I feel uber giddy about sneaking my way onto the Outlaw page). I completed the woman’s ladder at a weight I was stuck at for a very long time. It went up like nothing. Hoping you’ll post a Tour date around here soon!!!

  2. BBG
    1) 115, 115, 115, 115, 125, 125, 135(f) – on PS
    2) worked technique with 115# due to wrist

    Strength
    a) 25, 15, 13
    b) all strict and had a brain fart did 9″ deficit <— dafuq??? 9, 7, 4
    c) subbed Good Mornings 115#
    d) these were tough 95, 105, 95#

  3. BBG:
    1) 115 done EMOM
    2) 165 done EMOM

    Strength:
    a) 15-12-10
    b) 6-6-6 (kipping)
    c) 140-140-140
    d) 75-85-85

    MFS – 2/4/5

  4. BBG:
    1) 115 all
    2) 155, 175 x 2, 185 x 2, 190 x 2

    STR
    a) 12, 13, 11
    b) 4, 4, 3 (25# plates)
    c) 140 all
    d) 75 all

    1/2/6

  5. BBG:

    1) 135# across
    2) 165# across

    Strength:
    a) 10, 9, 5 (pro. grip)
    b) 10, 9, 5 (scaled to no deficit. no kip)
    c) improvised (bench laid across dip bars and done unloaded.. pretty lame)
    d) 75# across

    MFS – 5/5/3

  6. bbg:
    1) 185, 60 seconds rest exactly
    2) 225, 60 seconds rest exactly
    strength
    a) 15, 13, 16
    b) 5, 6, 5 six inch deficit kipping hspu
    c) rigged a contraption and held a 10# med ball between my feet
    d) 75, 95, 105

  7. BBG:
    1) 2×155, 5×175
    2) 2×185, 2×205, 3×225

    Strength:
    1a) 15, 12, 13
    1b) 12, 10, 10
    1c) strict gh raises check
    1d) 95, 105, 115 holy hell!

    Cond: swimming
    200m warm up
    5x100m rest 2min b/t – ave. split 2min
    5×50 rest 1min :45
    8×25 rest :30 :20
    100 cool down

    QUADZILLA Hates SWIMMING!!!

  8. BBG
    1. 135, 145, 155, 160, 160, 135, 135
    2. 185, 195, 205, 215, 225, 225, 225

    Strength
    1a. 12, 10, 10
    1b. 7, 5, 5
    1c. 25, 25, 25 (No reverse hyper, subbed back extensions)
    1d. I’m fucking stupid and did snatch grip push press.

  9. BBGym:
    1) 115, 115, 120, 120, 120, 120(f), 115
    2) 155, 155, 160, 160, 165, 165, 170

    Strength:
    1a) 12, 9, 10
    1b) 3, 4, 3
    1c) 20#-done backwards on an incline bench with two 10# weights in between my legs
    1d) 80, 90, 95

    M/F/S
    3/6/4

  10. BBG
    155,155, 155, 155, 165, 165, 165
    225, 225, 235, 235, 235, 245, 245

    1a 6, 6, 4
    1b 3, 4, 2 -lost balance while kipping every time.
    1c 185
    1d 155

    M/F/S – 4/6/7

  11. BBG.
    1) 115,135,150 throughout (Not heavy just wanted to be fast.)
    2) 185,205,215,225,235 PR on power clean and failed the jerk.

    Strength.
    1a) With a 20# vest on, 15,15,12
    1b) Went to a 8″ deficit, 15,12,8 (fell off)
    1c) Did banded back ext.
    1d) 115,105,95

  12. BBG
    1) 60, 70, 72.5, 72.5, 72.5, 75, 75kg
    2) 100, 102.5, 105 (fail 2nd jerk), 105 (fail same), 3x 102.5kg

    Strength:
    1a) 16, 13, 12
    1b) 7, 7, 5
    1c) 60kg good mornings
    1d) 80, 90, 85kg

    3/5/7 – Legs are fried after yesterdays squat session… Vacation makes you hurt!

  13. BBG
    1) 125, 125, 135, 135, 145, 145, 145
    2) 165, 165, 175, 175, 185, 185, 185

    Strength
    1a) 13, 10, 10
    1b) 6, 4, 3 (strict)
    1c) Back ext 20 pound med ball
    1d) 115, 115, 115

  14. BBG
    1) Snatch- 95,115,115,115,115,120(m),115,120
    2) CJ- 120,135,140,140,140,140,145

    Strength
    1) Pullup- 22,18,19
    2) HSPU- no deficit 10,6,6… Working on these cause i suck at em
    3) Done on machine- 30 both legs all sets
    4) 95,105,105

    The 3 snatch pull helped me with proper setup today.. Have had bad form over the last few days, but went back to focusing on setup, first pull at 115 felt beautiful.. Felt tension on the Hamstrings, sank butt down to load them and all weight was on heels.. Was a mood booster for me.. Clean and jerks were easy. Maybe more weight next time

  15. BBG

    Snatch – worked up to 165
    C+j – worked up to 225

    Strength
    Pullups – 19,13,14
    HSPU – 12,9,3(lost balance)
    Hypers – red and purple band
    Press – 95, felt awful on shoulders, bad grinding

  16. BBG
    1) 110-110-110-110-115-115-115
    2) 140-140-140-140-145-145-145

    Strength
    a) Press 55-65-65
    b) Rev Hypers (20# mb)
    c) Pull-Ups 11-12-12
    d) HSPU (kipping, on parallettes, 6″ deficit, to abmats) 6-5-5

  17. BBG
    1) 85-90-95-95-95-95-95
    2) 135 for all

    Strength
    a) 8-9-9
    b) 6-6-5
    c) rigged with band
    d) 55-65-65

  18. – I kept in lighter today as yesterday was a ton of work with Outlaw and a competition WOD. I felt it crushed.

    BB Gymnastics

    1-155,155,155,165,165,175,175
    2- 185,185,185,205,205,225,225

    Strength

    1a) 3XME Strict Pullups – any grip, rest 45 sec.
    1b) 3XME Deficit HSPU 6/4? – kipping is allowed, rest 45 sec.
    1c) 3X15 Reverse Hypers – heavy, rest 45 sec.
    1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.

    1a-12,12,10,10 (All in hollow position)
    1b- 3+6, 9,7,6
    1c- 3×15 Good Mornings @ 95#
    1d- 3×5 @ 95#

  19. BB Gymnastics

    1) 145, 155, 155, 155, 155, 165, 165(f)

    2) 185 for all sets. Failed sets 4 and 5

    Strength

    1a) 19, 15, 9
    1b) 9, 8, 7
    1c) Had to hack together my own version of reverse hypers.
    1d) 105, 105, 95 (this was harder than I thought it would be)

  20. BBG:
    1) 145#
    2) 195#

    Strength:
    1a) 25, 21, 15
    1b) 11, 6 (kipped off the wall), 9
    1c) With a 45# DB off GHD
    1d) 95# for all sets

  21. Snatch
    70kg,75kg,80kg,80kg,80kg,80kg,80kg

    Clean
    80kg, 90kg, 100kg, 100kg, 100kg, 100kg, 100kg

    Strength
    1. 11, 11, 9
    2. 4, 4, 4
    3, done off jerk blocks
    4. 95lbs, 115lbs, 135lbs

  22. Snatch: 115, 120, 125, 130, 130, 145 (PR), 145 (PR)
    C&J: 135, 145, 155, 165, 165, 165, 165 (HOLY SHIT! I was burning from my feet to my head. 60 sec started feeling like 6, I thought my stopwatch had broke.)

    STR:
    12, 7, 6
    9, 6, 5
    all reps unbroken @ body weight
    95, 95, 95

  23. BBG
    1) 135×2, 155×5
    2) 185×2, 205×5
    Strength
    1a) 25, 22, 23
    1b) 7, 7, 4
    1c) red band + ankle weights
    1d) 135, 145, 145

  24. BBG
    1) 155,155,165,165,175×3
    2) 220,220,230,230,240×3
    Strength
    1a) 16,11,10
    1b)6+5 kipping, 6+5, 5+3
    1c) 140×3
    1d) 55,65,75

  25. 1) 155 165 165 170 175 iffy 175iffy

    Last 2 sets, caught it right at parallel.

    2) 205 215 220 225 235 245f 2nd jerk 245
    Yeah!

    1-13 12 12- did tuck pullups off squat rack
    2- 11 10 11
    3- body weight
    4- 115
    2/2/5

  26. 3 Position x 2 + Snatch – 185 x 7
    PC&PJx2 – at 205-205-205-225-225-235-240

    Pull-ups – 15-20-17
    HSPU – 14 – 9 – 5…fell off last set
    Reverse hyper… subbed Heavy Swings
    Snatch Press – 105lb

  27. BB Gym:
    1) 95, 115, 125, 135, 145, 155 (F Snatch), 135
    2) 155, 165, 175, 185, 195 (F 2nd Push), 165, 165

    Strength:
    1) 15, 12, 8 (Alternated Sets, Pull-Chin-Pull)
    2) 7, 7, 5 (The deficit makes a BIG difference.)
    3) Sub’d 10 Second Straight Leg DBell Deadlifts w/ 2x 35#; 8-8-8
    4) 8 @ 75#, 8 @ 85#, 8 @ 95# (Last set was very hard for me.)

  28. BBG
    1. 135, 146, 155, 165, 176, 185, 185
    2. 205, 216(f-1st J), 216, 225, 236, 236(f-1st J), 225
    Strength
    1a. 12, 12, 12
    1b. 2, 3, 2 Lost balance
    1c. 95, 105, 115 Kept light after slight tweak two days ago
    1d. 65, 75, 85 those really felt odd.

  29. Im a day behind but to make it short and sweet in late april I snatched 185, today I pulled 230 off the blocks and it was almost for 2….fuck….yeaaaa

  30. Mixing in a periodized Oly program for a meet in 12 weeks, so not doing all Outlaw BBG exactly, but Oly lifting every WOD day.

    Strength
    1a) 8, 7, 6
    1b) 4, 3,3
    1c) 30lbs
    1d) 45kg (push pressed it, whoopsie)

  31. BBG:
    1) 154, 154, 165, 165, 170, 176, 181#
    2) 181, 181, 192, 198, 209, 209 (F 2nd Push), 203#

    Strength:
    1) 23, 21, 19
    2) 8, 5, 6 (Still haven’t figured out how to kip)
    3) Makeshift, no resistance
    4) 135, 135, 135#

  32. Strength
    1A. 14, 10, 8
    1B. 10, 7, 6
    1C. Subbed Weighted bak ext. – 10, 10, 10
    1D. 110, 110, 110

  33. BB Gymnastics
    1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch
    185-190-195-195-185-195-205

    2) 7X1 1 Power Clean + 2 Push Jerk
    250F-225-225-235-245-255-265

    Strength
    1a) 3XME Strict Pullups
    11-10-12
    1b) 3XME Deficit HSPU 6/4″
    11-10-11
    1c) 3X15 Reverse Hypers
    20#
    1d) 3X5 Snatch Grip Behind the Neck Press
    95-105-125

  34. BBG: Worked Oly complexes with coach at CF Virtuosity — light w heavy focus on technique:

    1. 105
    2. 125

  35. BBG:
    Snatch: 105, 125, 125, 145, 145, 145, 145
    C and J: 205, 205, 225, 225, 245, 245, 265 (Failed once, but tried again. I WANTED it!)

    Strength:
    ME PullUps: 22(PR)-18-16
    ME Deficit: Handstand Pushups: 10, 8, 8
    Reverse Hypers: Done
    Snatch Grip Press: 155, 135, 135

    M/F/S
    3/3/4

  36. BBG
    1) 95, 95, 95, 95. 105, 105, 105
    2) 135, 135, 115, 115, 115, 115, 115
    Yup, I went down in weight, should have caught that on video for Rudy to post on a rest day.

    Strength
    1a) 8, 7, 6
    1b) 8, 6, 8
    1c) 17#, 17#, 17#
    1d) 45, 50, 60

  37. BBG
    1) 95, 115, 125, 135, 135, 135, 145
    2) 185, 185, 195, 205, 215, 215, 215

    Strength
    1a) 22, 15, 13
    1b) 9, 8, 8
    1c) bw, bw, bw
    1d) 95, 95, 95 – didn’t feel great with the shoulders

  38. BBG
    1) 85-85-85-90-95-95-95
    2) 125-130-135-140-140-145-145 (felt weak)

    STRENGTH
    PU: 18-15-15
    HSPU @ 5″ deficit: 11-11-12

    No time for rest of programming

  39. BB Gymnastics:
    7×1 3 top snatch + 1 Power Snatch: 135, 145, 155,155,160,165,165
    7×1 1 Power Clean + 2 Jerk: 205, 215, 220,225,225,230,235

    Strength:
    1a) Strict Pull ups: 21,14,11
    1b)3x ME HSPU with 6″ deficit: 9,7,3
    1c)did the shitty reverse hyper scaled thing
    1d) 135, 135(F on the 5th), 95 shouldn’t have bitched out and gone heavier the last set

  40. BBG
    2x 3 stop Snatch Pull + Power Snatch (with straps) 50 55 60 65 70 72 74 76 78 (172 lbs) 80/f
    Power Clean + 2 Push Jerk 40/1+2 -> 95/1+2 by 5 kg

    Strength
    1a) Strict HSPU 2×10’s+AB/5 3×10’s+AB/5 4×10’s+AB/4
    1b) Deadhang Strict Pull-ups: 14, 13, 12
    1c) Snatch grip Shoulder Press BNK 65/5 75/5 85/5
    1d) Reverse Hyper 3×15 @ 150

    “Bonus”
    Hang Power Clean & Jerk 135/1 -> 235/1 by 10 lbs, 185/1 220/1 240/1

    AMRAP in 10:
    5 HSPU’s (on 45’s & 10’s with ABMAT inbetween; kipped)
    10 KB Swings @ 32 kg
    30 DU’s

    5+5 hspu’s

  41. 1. 95. 105. 110. 115 F. 115. 120 f
    2. 115. 120 130. 135. 140. 145. 150
    1a pullups 6, 5, 4
    1b. hspu 6, 5, 12. no deficit
    1c – dont have equipment. did “hug a twinkie”
    1d. 65# press

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