120821

No tour dates today. It’s actually not my fault today, in fact, I’m lucky to even getting the post up at all. What is my affliction, you ask? COM-fucking-CAST. That’s right, the lowest rated cable and internet provider in all the land, is the current thorn in my side. These MFers have had me on hold for approximately 99% of my day, and I STILL don’t have any service. If anyone knows how to make a Molotov cocktail, could you please find the Comcast office and burn that mufucka’ down (after all the amazing customer servants head home of course—wouldn’t want any of those nice people harmed after all)?

So yeah, tomorrow. I guess. If you need me I’m sure I’ll be on hold.


WOD 120821:

BB Gymnastics

2) 7X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, 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) 5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.

Notes: Percentage is based off of 120515.

2) 3X5 Front Squats @ 75% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

Conditioning

Every 90 seconds for 15 minutes (10 total rounds):

30 Double-Unders
10 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.

94 responses to “120821

  1. How does the 5×2,2,2,1,1 work? Is that 8 reps total or 32. 2,2,2,1,1 are the amout of reps per set correct?

    • 5 sets of unbroken cock-punches for you, and everyone who hereafter asks stupid questions about this squat format.

      Do 5 total sets! Three sets of 2, and 2 sets of 1.

      Then, ask a neighbor to punch you in the cock!

      • Ask a neighbor to punch you in the cock for 5×2,2,2,1,1 – and have them do it in whatever shitty math you think, so 40 reps sounds about right =D

  2. I also have the same question about number of reps for the squats… is it 5×2, 5×2, 5×2, 5×1, 5×1?

  3. I have a stupid question thats serious. I know you posted the link to the 3rm, but since then my 3rm has gone up 40#’s, the weight i would be using would be pretty easy, wondering if it’s better to scale up or do these for speed

  4. BBG
    Snatch – worked with 115# all sets

    Strength
    1) 275# and as for numbers and letters in the rep scheme… it was definitely an algebraic equation…. fuck yea… that’s what it was…
    2) 195#

    Conditioning – la8ter

  5. BB GYM:

    Snatch 7×2 @ 60 KGs

    Strength:

    1) 2,2,2,1,1 Back Squats @ 135 KGs
    2) 3X5 Front Squats @ 95 KGs

    Conditioning:

    Final round GTO done with 60 KGs. Jumping sucked after strength bit

  6. BBG
    4 x 125, 3 x 130

    STR
    1) 300#
    2) 195 (guessed on weight, probably could have gone a little higher)

    COND
    All over the place,
    Rested round 5
    Rnds 6,7,8 only did 2 x C+J
    Rnd 9, 10, only did 5 x Pull up and 2 x C+J
    155#

    2/5/3

  7. BBG

    1) 115 across, done from hang no blocks

    Str
    1) 220 across, bumped up to 230 for singles because shit felt light.

    2) 165 across

    Cond no time worked on DUs for a few minutes.

  8. Literally laughing out loud reading your post – as I simultaneously listen to my Mother-in-law freak out on the phone with some tard from Comcast. Friggin awesome.

  9. BBG:

    125×6 130×1

    Strength:
    1)215 – very light
    2)145

    Cond:
    Completed seven rounds @115 rest on rounds 5, 7, and 9
    Best double unders to-date. Thought I would never get DUs.

    MFS – 6/7/5

  10. BBG:

    3×125, 4×130

    Strength:

    1. 285
    2. 185

    Conditioning: Outlawcrossfit.com version was more realistic for me to get through the rounds (21 DUs, 7 pullups…). Still evil.

    All 10 rounds completed. Did 3 rounds w 145 on the bar and the rest w 135. Last rep went overhead as the buzzer sounded.

  11. BBG:
    1) 60 kg – did hang snatch insted (no blocks in our gym)

    Strength:
    1) 120kg – 125kg – 125kg – 135kg – 145kg(PR)
    2) 90kg x 3 (that sucked :P)

    Conditioning:
    Pretty hard wod, DU sucked, but did GTO with 60 kg.

  12. BBG
    1) 114#

    Str
    1) 255#
    2)185#

    Cond

    115#, but failed on du’s. Had to go down to as many as possible in 30sec, didn’t wanna spend the whole time just doing du.

    2/4/4

  13. BBG
    1. 75 lbs

    Strength
    1. 225, 225, 225, 235, 245
    2. 155

    Conditioning
    1. Scaled after round to 21, 7, 2- ended at 95lbs.
    Need to work on double unders.

  14. BBGym:
    1) 115, 115, 120, 120, 120, 120, 120

    Strength:
    1) 275# failed 2nd rep on 3rd set, did 3 singles to make up for it.
    -For some reason I have not felt strong on the squats during this cycle, I could put up these weights very easily towards the beginning. Maybe it’s the switching between high bar and low bar, or the frequency, i’m not sure, pretty aggravating though.
    2) 160#

    M/F/S
    7/7/7

  15. fuckin pooped today.

    snatch – 115, 120, 125, 125, 130, 135, 135

    back squat – 295 (all good lifts)
    no front squats (had no legs after the back squats)

    conditioning – 5 rounds instead of 10, no energy
    30 du’s
    10 pullups
    3 jerks at 135#

    resting up and coming back ready to hit it hard 2m

  16. BBG:
    7×2 snatch off box @ 45#…perfect form not there…yet
    Strength:
    1) 5×2, 2,2,1,1Back Squat @105…form ok, I think
    2) 3×5 Front Squat @ 70lb. Pause 3 sec rep 1&5…last round difficult

    CFWR
    Skill: Tall snatch…increase weight only if form perfect. Record heaviest rep. 35#
    WOD: 12 min AMRAP: (Reps) 315 reps
    50 Double Unders
    7 *Burpees
    *Add 7 burpees each round. Rd 2 – 14 burpees, Rd 3 – 21 burpees, etc…
    mod: DU/SU per coach. Bought Rogue SR-1 to practice…up to 2 in a row😦 Pathetic

    F/107lb/50 yrs
    CF be 3/12

  17. BBG

    70kg – technique felt strong today – better than it has in a long ass time

    Strength
    1. 175kg – 5kg less than estimated 3rm – wasnt around to max in December
    2. 122.5kg – felt strong through out

    Conditioning – later if the rain stops

  18. M/5’5″/152lbs/31yrs.

    BBG
    1. from squat racks, no boxes=105×2, 110×2, 105×1
    –felt like a stooge wit these today, couldn’t get it together

    Strength
    1. Back Squat=300
    –used belt, low back felt a bit tweaky, plus no spot
    2. Front Squat=170

    Conditioning
    3 rds., used 155 for 1st, 135 for 2nd two. Had absolutely no gas, no shot at finishing each round within 90 secs. I think the squats torched my system.

    How many people used the butterfly kip? The gymnastic kip just ate up a lot of time.

  19. Hello there!

    I work for Comcast and I apologize for the trouble. I’d like to help in making sure that this is addressed for you. Please feel free to contact me (include your info and a link to this page for reference) at the email provided below.

    Thank you,

    Mark Casem
    Comcast Corp.
    National Customer Operations
    We_can_help@cable.comcast.com

  20. BB GYM:

    7X2 Vertical Snatch from high hang (at hip) – heavy but perfect—not maximal, rest 60 sec. @ 50-60 kg/132lbs (men’s bar)

    STRENGTH

    1) 2,2,2,1,1 reps Back Squats @ 100% (105 kg/231 lbs): 2-2-1(failed 2nd lift)-1-1 @ 105 kg/231 lbs

    2) Front squats: 75 kg (4 reps)-80 kg (3 reps)-85 kg (3 reps)-90 kg (3 reps)-90 kg (3 reps)-90 kg (3 reps)-90 kg/198 lbs (3reps) (a really challenging series – and my PB now X 4)

  21. BBG
    1)105

    Strength
    1) 210
    2) 145

    Condititioning
    Absolutely terrible. Felt like my lungs forgot how to process oxygen.
    Round break down:
    1 & 2- complete @ 145
    3- 5 Pull Ups
    4- complete @ 135
    5- DNS
    6- complete @ 135
    7- DNS
    8- 10 Pull ups
    9 & 10- 1 G2OH @ 125

  22. BBG
    1) 75-75-75-80-80-80-80#

    Strength
    1) 200#
    2) 135#

    Conditioning
    105, did not finish all rds,
    rds 1-2: 125#
    rd 3: 115#
    rd 4: 105# DNF (1G2OH)
    rd 5: 105#
    rd 6: DNF (1G2OH)
    rd 7 &8 : 105#
    rd 9: DNF (1 G2OH)
    rd 10: DNF (10 pull ups)

  23. BBG: 1) up to 155
    Strength : 1) hit 400 last single. Sorry coach I just had to go for it. 20# pr
    2) 225#
    Conditioning done at 155. Probably too light

  24. BBG
    1) 95,95,95,95,95,95,95

    Strength:

    1) 275
    2) 185

    Conditioning:
    used 135 for G2O (Power clean and press??) only 5 rounds completed

  25. BB Gym
    1. 115, 105, 105, 115, 115, 115, 115 never had boxes before and always did hang snatch. Off the boxes was much harder.
    strength
    1. 240
    2. 145
    Cond
    6 rounds 145. only made 90 seconds once.

  26. BBG:
    60-60f-60f-60-65-65-70

    Strength:
    1) 110-120-120-120-120 (Still working on my squat, fixing a couple things to keep my back straight and stop my pelvis from tucking under at the bottom)

    2) 100kg

  27. BB Gymnastics
    1) 132, 143, 154, 159, 165, 165, 165# (High Hang, No Blocks)

    Strength
    1) 363#
    2) 243#

    Conditioning
    Finished at 154#

  28. bb) really working on form here 135# – 155#

    strength
    1)315
    2)225

    conditioning) i totally underestimated this. started with 205# and after round three i was redlining and my hands started to rip from pull-ups. Took a couple rounds off and finished up with 185#. This totally recked me. Wish i had just started with 185#.

  29. Vertical snatch: 113/118/118/123/123/128/123

    Skipped squats

    Conditioning:
    1&2: completed at 133#
    3&4: completed at 123#
    5th: rested
    6&7: completed at 123#
    8: rested
    9&10: competed at 123#

    This was a ton harder than I thought. If there would have been a lil break in between rnds (like 30 sec) I bet I could have done all 10. Felt like a Monday today.

  30. BBG
    1) 145,155,165,175,185,185,185
    Felt very very fast on these and form remained great even up to 185

    Strength
    1) Hit all doubles at 375 and did 2 singles at 405 just cause I felt good

    2) Done at 265

    Conditioning-
    Did some sleds…meh

  31. Holy crap. I’m assuming/hoping that it just takes some time to get used to the volume.

    Bbg
    2. 135
    Strength
    1. 385 all 5 rds
    2. 255 all 3 rds
    Cond.
    Dropped pull ups down to 5 after 2nd round and dropped from 185 to 135 after first round. Failed rd 5.

  32. M/F/S 3/2/5
    Shoulder popped yesterday on a snatch, sharp pain and really sore today.

    BBG
    1) 135/135/135/145/145/155/155

    Strength
    1) 320 for all no issue, need to increase next time.
    2) 210 for all no issues, Pr’d this about 3 weeks ago at 275lb. Will try again in the near future, legs feeling great.

    Conditioning
    Score – ended with 135#
    Did round 1-2 with 210 and definitely under estimated the wod…like I always do
    DNF rd 5/8/10
    Didn’t hit all the GTO on all three rds.

    Definitely a cock punch of a WOD…….

  33. BBG
    90 – missed 2nd snatch in 6th rd

    S
    1) 185 – too light (need to retest my 3 rep max)
    2) 135

    Cond
    95 for GtO for all rds
    Barely finished all 10rds…

    M/F/S
    2/3/3

  34. BBG
    1) 135×2, 145×2, 155, 165, 175

    Strength
    1)335
    2) 245

    Conditioning
    3 rounds, rest 1 round, 2 rounds, rest 1 round, 2 rounds. 1st two rounds at 185, rest at 155.

  35. Started the day with 4 person team wod for a competition this weekend. Consisted of:

    3 rounds
    -50 wall balls to 11 foot target
    -14 muscle ups
    -30 Hang Power Snatch 135/95
    * 14 min cap

    Our team finished just under the cap and I ended up doing the bulk of the snatches which I counted as my BBG work. WOD felt good overall. Then…

    Strength

    1a-335,345,345,355,355
    Back squats done all high bar and as deep as I could squat.

    1b-225,245,245
    Front squats.

  36. BBG
    1) 105
    Strength
    1) 220
    2) 135

    Conditioning
    finished w/ 125 on the bar – missed completing one round.

  37. BBG
    135×3, 140×2, 145×2

    Strength
    1) 285
    2) 205

    Conditioning
    225 – 2 C&J
    205 – 2 C&J
    185×4 – 3 C&J
    185 – 2 C&J
    155×3 – 3 C&J

  38. BBG
    135 x 5, 145, 155

    Strength
    1) 365
    2) 205

    Conditioning
    @135

    Is anyone else waiting on gear from the Outlaw store? I ordered mid july and still am waiting on my order.

  39. BBG: 170 all

    Strength:
    1) 325 went off old 3 rep max. Quads felt horrible
    2) 225

    Conditioning:
    135 for all only finished the first 8 rounds within 90 seconds forarms gave out

  40. Did some power snatches, power cleans, squats. Then mainsite 5rds 5dl275#,10burpees, 2:49. 15min amrap 10kb swings 75#, 10bj24″, 10ring dips 10rds+12reps. Then this conditioning. used 225, 215,195,195,195,195, only Dubz+PU in 7th rd, 195, only 2G2OH in 9th, 195.

  41. BBG –
    140# for all seven sets. Skipped the rest of the work as I was convinced to do the 2012 CF Games chipper scaled. Like so:

    10 Overhead Squats – 135# (RX-155)
    10 Box Jump Overs – 24″
    10 Thrusters – 135# (RX-135# w/fat bar)
    10 Power Cleans – 185# (RX-205)
    10 Toes 2 Bar
    10 Burpee Muscle-Ups
    10 Toes 2 Bar
    10 Power Cleans – 185# (RX-205)
    10 Thrusters – 135# (RX-135# w/fat bar)
    10 Box Jump Overs – 24″
    10 Overhead Squats – 135# (RX-155)

    Time 19:01 – I suck at power cleans.

  42. BBG 185 185 185 190 190 195×1 195

    Strength
    BS 385
    FS 260×3

    conditioning: 205 for first 4 rounds 185 for last 6. made all 3 g2oh except for 2 in 5th round and 1 in 9th. really hard wod

  43. BBG:

    1.) 55 kg, 62×3, 65×3 – First time I’ve been able to full squat since wrist injury.

    Strength:

    1.) 177 kg
    2.) 124 kg

    Conditioning: Started with 100 kg, then dropped to 98 kg the rest of the way. Only got 8 rounds in the required time. This was a tough one…

    2/3/3

  44. Snatch 60, 70, 70kg x 1 then hit a bony piece of hip with the bar again for the second day running and stopped
    Squat 150kg
    Front squat 120kg, bar slid off at rep 3 of set 2
    Conditioning
    Started with 100kg
    Ended at 80kg
    Only about 5 rounds with all GTOH done, but made at least 1 every round
    The timing and my loading up too heavy at the start messed me up
    Mfs – 344

  45. BB Gym

    70kg, 70kg, 72.5kg. 72.5kg, 75kg (F on 2), 75kg (F), 75kg (F)

    The first 5 rounds were good with a close fail on the second rep. Last 2 rounds were close fails on the first rep. Decided not to try and make them up.

    Back Squats – Completed with 175kg. Was quite tough after yesterdays running.
    Front Squats – Completed with 120kg. Wasn’t that tough.

    Conditioning

    Chose to do the Outlaw Crossfit version – 10 rounds of..

    21 Double Unders
    7 Pullups
    3 x 60kg Ground to Overhead.

    Completed 5 rounds, then 1 round off, 2 rounds, then 1 round off, then the last 3 rounds. I just couldn’t recover and my forearms were getting blown up.

  46. RESULTS: 
    3-2-2. My escape from ship life
    BBG:
    1) 135-145×6. Limited by bitts

     Strength:
    1) 285 as rx and moving well
    2) 175 as rx. Not a problem big pr

     Conditioning:
    1) @155; 7+40 in splits, then finished 15:45 10 rds

  47. BBG.
    95,115,130,140,145,145,145
    Kept it light.

    Strength.
    1) 345 got through two sets of 2 (Last set was a fight for my life because I had no spotter) then did three singles.

    2) 220 this was torture

    Conditioning.
    Had NOTHING in me after. Tomorrow I will do it.

  48. Skipped BBG, shoulder still not ready for snatch.

    Strength:
    Back Squats at 405
    Front Squats at 290

    Conditioning:
    Stopped at Round 7. Pullup bar got highjacked. Did 185 Throughout.

  49. 135×3, 155×4 on Snatches

    365# on BS and hit them all but it felt a lot heavier than I thought it would.

    205# on FS.

    Conditioning:
    Got 7 rounds total with first 2 @ 155. Dropped to 135 after that and finished with that weight. This wod was so much harder than when I read it. I was worried I was just a bitch today but seeting as how many people missed rounds I feel much better.

  50. BBG – Worked up to perfect 50kg doubles
    Strength – 125kg BS
    – 77.5kg FS
    Cond – 60kg. Really struggled with this but did all rounds with 60kg, some with no rest at all

  51. BBG
    Didn’t do. Back is still locked up.

    Strength
    1) 300
    2) 175

    Conditioning
    135#, failed on one round

  52. BBG
    @60kg

    Strength
    BS – @150kg
    FS – @105kg Felt like a minnie WOD

    Conditioning
    4rds @80kg 1 Rd rest completed the rest at 60kg

  53. Warm-up
    Free HSPU’s down to 3/5, 2/2, 2/1, then EMOM 5×5 @ 4 mats

    BBG:
    Barski Snatch w/up (kg) 20/3 -> 55/3 by 5, then
    50/3 -> 77/3 by 3 kg, 50/3 60/3 70/3 80/2 84/1
    Barski C&J 40/3+1 -> 90/3+1

    Strength
    High Bar Back Squat – 2,2,2,1,1 @ 140 kg (308 lbs)
    Front Squat 3×5 @ 105 kg (231 lbs)

    Metcon
    Did 4 rounds @ 165 & then stopped.
    Nothing was hard, Was just crushed. 1st wod skip in 11 weeks of Outlaw.
    Might go again at it

    MFS
    8/8/8

  54. BBG:
    2.) 145, 145, 145, 150, 155, 160, 165

    Strength:
    1.) 270
    2.) 195

    Conditioning:
    185, 175, 155, 135 ~ made 9 rounds in 15:00 – 10 in 16:15 (left timer running during weight changes)

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