120822

Ok, here’s what we TENTATIVELY have scheduled, and what will likely go live on the site Saturday morning at 9am. I am not promising that these are all locked in (except Copenhagen), but they are pretty close. Here goes:

-November 15th-17th (Thurs-Sat) – Copenhagen, Denmark
-January 9th-11th (Wed-Fri) – Sydney, Australia
-February 24th-26th (Sun-Tues) – New Orleans, LA
-March 15th-17th – St. Louis, MO

Yep, I think that’ll just about cover the entire globe, and will get me enough frequent flier miles to fly to fucking Pluto. Again, these dates—with the exception of Copenhagen—are tentative. They are damn close to being set, but some people *cough cough Chad MacKay* are harder to get ahold of than the king of Australia. If you have questions about these dates, post them to comments, and we’ll try to answer them before LGA has time to gas up the flamethrower.


WOD 120822:

Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this DEMO VIDEO.

1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

Strength/Conditioning

1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

Notes: Notice the length of the rest intervals. DO NOT deviate from them. If more than 20 UB Ring Dips are possible add some sort of weight or weight vest.

87 responses to “120822

  1. Here’s a thought: Before letting people enter the training camp, throw up a set x rep scheme and see if they can tell you how many total reps are involved. If they get it wrong, send em packing and keep the check.
    Christ those comments yesterday were retarded

  2. Any Outlaws in San Jose, CA? I just moved up here and I’m in search of a facility and some training partners.

    • I am following the outlaw program and work out at Crossfit Los Gatos. Super close to San Jose. Actually I own it

  3. For anyone that interested, we use a similar set up on a Rogue rig and just keep a set of push through pins (like the ones that hold the crossmember on a yoke) on the bottom holes of the rig. That way we never have to mess with the j cups. The bands wrap around them easily and there’s no sharp edges that would damage the bands.

  4. Im assuming that we should not kip on the ring dips since we are working it as an auxillary strength building movement. Right?

  5. What’s the situation with the camp in Sydney. It currently says “sold out” but from this post i gather is hasnt been confirmed yet?

  6. Strength
    1a. 250 + blue band across
    1b. 185, 200, 215, 225

    These all felt good here.

    Strength/Conditioning
    1a. 20, 12, 12
    1b. 40 across
    1c. 120, 105, 105
    1d. 95 across (Good Mornings)

    20 unbroken ring dips on that first set was a PR, unfortunately that was really the highlight of this segment of the workout.

    Didn’t want to drop the weight on the snatch grip press but the second set literally went nowhere when I tried it at 120.

  7. One question that hopefully at least one person will answer seriously. Notwithstanding what the training camps page says about beginners, if I am a beginner in terms of strength (i.e., very weak) but not retarded, would it still be worth going? What I mean is, would I really be more of a nuisance (bearing in mind I’m just weak but do have some proficiency)? I would like to start competing in the scaled and/or 40+ divisions. Would prefer the real answer vs. the marketing answer, but hopefully they are the same. I don’t want to take a spot from someone that would end up getting more out of it than me (although seems like I would stand to get much more regardless).

    • If you can handle being the weakest person there (including the ladies) then you will get a lot out of it. If you spend 12 minutes starring at the bar during the first WOD because you didn’t scale it, you’ll waste your money.

    • I’m curious about this too… I started CF in March at 50 yrs old and LOVE the sport. I’m competing scaled at Barbell Masacre in 2 weeks for the experience and motivation to step up my training….thank you Outlaw Way for giving me a template to add to my gym’s programming. I’m registered for the Austin camp and eager to improve, but I don’t want to take up a spot intended for more experienced CFers. And, I don’t wanna get my ass chewed out for being in a different spot on the learning curve than my younger, more experienced comrades😉 I don’t wanna spend $300, if newbies are frowned upon. I have someone lined up who will buy my ticket. I can wait for next year’s tour, if that’s best😉 Rudy, what’s the word?

    • I can answer this, as I emailed Laura before the Aussie camps were first announced.

      On Tue, Jul 31, 2012 at 7:22 AM, wrote:
      Just wondering (and you may not be able to answer this)…

      Who is attending your tour workshops? I’m talking broad terms here. Are they the elite and only the elite? Are they the very-nearly Games competitors? Are there *any* Joe Blogs? I’m asking cos I’m a mid-40s will-never-be-a-Games-competitor, just-a-Mum who wants to be better. I can hold my ground with other girls half my age at my gym (snort), but I think in the big picture they probably suck and aren’t anyone Rudy wld ever look twice at. I am *no-where near* (and probably will NEVER be anywhere near) EA. I’ve done very little lifting in my life (does carrying kids count?), and I’ve only been Crossfitting for 18 months. And I still suck.

      Just a little scared in case I find myself standing in Australia beside Chad and wondering WTF I’ve got myself in to.

      Laura’s reply:
      The camps are mostly about learning, not performing. They are open to everyone.

      And then there was a comment about standing beside Chad…

      I missed the first Aussie camps b/c the fricken pages wld load (damn Kiwi on-the-outskirts-of-town broadband!), and Ipswich in January? WTF were people thinking programming that?! I’ll MELT!!! I’ll try for Sydney but have something major on for work late January, plus international flights for me. Makes it bloody expensive. How about Auckland, coach?!

      • Thx Prim. I’m all in! Btw, I loved your comment about holding your own with the youngens at your gym. I can relate. That said, I’m pretty loyal to my coaches who maintain high standards for form. Corner cutting is not tolerated and adding weight at the expense of form is frowned upon. Anyway, I’d like to think our gym represents the sport well. I guess I won’t know till I get out there, compete, and check out the wider CF community. I’m on my way…

        Keep up the high intensity WODs and Outlaw training…getting older doesn’t mean getting crippled, fat, and lazy, right?! I’m not going to the grave pathetic and frail without a fight! I’ll be movin and groovin till I can’t anymore😉 Hahaha

  8. Strength

    1a) 100 KGs + 25-30 KG chains on all reps.
    1b) Bench Press: 2X3 @ 75 KG, 2X3 @ 80 KG, 2X2 @ 85 KG, 1X2 @ 90 KG

    Strength/Conditioning

    1a) 3XME UB Ring Dips – Strict 15, 9, 8
    1b) 3X15 UB KB Snatches (each arm) – 24 KG all the way through on both arms
    1c) 3X5 Snatch Grip Behind the Neck Press @ 40 KG
    1d) 3X15 Reverse Hypers – Subbed with G Mornings, same weight as 1c

  9. So after you threaten to burn the Comcast building to the ground, they come back with this message:
    null

    Not even a shout out? You suck off Rogue and Nike on the reg and they barely give you the time of day…

  10. Best Wednesday ever

    STR
    a) 225 + RED
    b) 185, 200, 215, 225

    STR/CON
    a) 15, 18, 20
    b) 44# (fine with Right arm, struggled and got 10 reps on last set with left)
    c) 75, 85, 95
    d) 140#

    1/4/3

  11. Strength:
    1a) 100 kg + 30 kg chains insted of bands
    1b) 75 kg – 80 kg – 85 kg – 90 kg

    both felt pretty good and easy today.

    Strength/Conditioning:
    1a) 17 + 8 + 6 (17 was a new PR)
    1b) 24kg – 20kg – 20kg (couldn’t finish with left arm on 24 kg)
    1c) 40kg – 30kg – 30kg (that sucked)
    1d) 40kg – 40kg – 40kg (did goodmornings)

  12. 1a) 105#, blue band
    1b) 4X75, 2X80, 1X85

    1a) Used Rogue dip bar, 4 unassisted, 2X6 with purple band
    1b) 35# UB/arm
    1c) 55# BTN press
    1d) 165# reverse hyper

  13. Strength:
    a) 190+red band
    b) 145-155-165-175

    Strength/Conditioning:
    a) 15-19-16
    b) 44 lbs for all
    c) 90-95-90
    d) 140 lbs for all

    MFS – 4/4/4

  14. Strength:
    1a) DL (mod: no band) 105-110-115-120-125-125-125
    1b) Bench 55-60-65-70
    Strength/Cond:
    1d) Reverse Hypers (mod: banded GHDs)

    CFWR WOD
    12 min to establish 1RM Snatch drop off rack: 60#
    3xME T2B 24-26-24
    3xME HSPU (mod: kip/1 abmat) 5-6-6
    3×20 KB 35#
    3×5 Snatch Pull 85#

    F/107.5/50yr
    CF bday 3/12

  15. M/5’5″/152lbs/31yrs.

    Strength
    1a. 215, standing on red band
    –just a bit slow, felt it in the glutes/hams from yesterday’s squats
    1b. 160, 175, 185, 195
    –maybe my 1RM bench went up, these seemed easy

    Strength/conditioning
    1a. 15, 12, 12
    –kipped on nearly all of them
    1b. 20kg/44lbs
    –lung-burner, heavy breathing made it hard to keep it all together
    1c. 80 for all
    –focused on staying tight, all in one breath
    1d. used red band on GHD

  16. Strength
    a) No bands did 225# on bar plus some chains… I figure it was close to prescribed
    b) 205, 205, 220, 220, 235, 235, 250#

    Strength / Conditioning
    a) 21, 15, 11 all strict
    b) 45, 45, 40#
    c) 100, 105, 105# missed last rep on 3rd set, couldn’t lock out, also this was not heavier than last week, last week was 105# and easier.
    d) Subbed Good Mornings @ 105#

  17. Deadlifts 255+orange short bands
    Bench 195x3x2, 205x3x2, 220x2x2, 235x2x1
    a) 14, 12, 10
    b)35# kb
    c)90# press
    d)goodmornings 145#

  18. Strength:

    1. 265 — As per last week, no bands. Did these as explosively as possible.
    2. 160, 165, 170, 175

    Strength / Conditioning: Globo gym day so two subs:

    — 35# weighted dips for ring dips
    — Good mornings for reverse hypers

    1a. 6,5,5
    1b. 24kg — UB first two sets. 12/3 R, 10/5 L last set. Should have used 20k for last set, but none available
    1c. 85
    1d. 95

  19. Pretty stoked about y’all coming to the Show-Me-State! Show me 7 We’ll show you 8. That’s AROUND, think about it, lol. Looking fwd to it.

  20. Strength-
    1. 245 (no bands)
    2. 165, 175, 185, 200

    Conditioning
    1. 20, 13, 10
    2. 50 (10 each arm), 40, 40
    3. 95
    4. 50

  21. Str
    1) 220#
    2) 170, 185, 195, 210, need to go heavier next time

    Str/cond

    1a) 10-11-8
    1b) 32kg, 3rd set had to break…. 10 and 5, I know ….. UB means UB….
    1c) 110# SGBTNP last set I only got 3 reps
    1d) 270#

    2/4/5

  22. Str
    1) 190# w/ blue bands
    2) 150×2-160×2-170×2-180

    1a) 16-13-7
    2a) 24kg-28kg-28kg
    3a) 75#
    4a) 140#

    Press was a terrible drop from last week, shoulders could not move that bar today.

  23. Strength:
    1) 215#+20%
    2) 145, 155, 165, 175

    Strength/Conditioning:
    1a) 16, 13, 15
    1b) 50#kb
    1c) 95, 85, 85
    1d) 10#

    M/F/S
    4/6/9

  24. strength 225 + top half of green
    185 195 205 215

    conditioning 15 10 9 w/26 kb
    53 kb across
    155 across
    green band on ghd

  25. Strength.
    1a) 235#
    1b) 180,195,210,220

    Strength/Conditioning.
    1a) First set with 30# – 25, Second set with 20# – 21, Third set with 15# – 16
    1b) Did 15 UB KB swings with 86#
    1c) 95#,95#,95#
    1d) Weighted back extensions with 36#

    • Did EMOM 10 Minutes.
      First 4 minutes – 3 Power clean and push jerks – 205#
      Last 6 minutes – 2 Power clean and push jerks

      Then did.

      EMOM 10 Minutes.
      30 Double unders
      10 C2B Pull ups

      Did this to kinda make up for yesterday’s missed conditioning.

  26. Strength

    1a) 165 and Green band draped
    1b) 95-100-110-115

    Strength/Conditioning

    1a) Ring dips 10-9-10
    1b) KB snatches @16k check-check-check
    1c) SGBNP 55-65-70
    1d) Rev Hypers 15-20-25 db btw feet on GHD

  27. Strength
    1a) 185+2 black bands
    1b) 185-195-205-215+3 black bands

    Strength/Conditioning
    1a) 14-10-8 weighted 16 KG
    1b) 16 KG
    1c) 100
    1c) Back ext. 55#

  28. AM 20 minute swim from the other day
    800m total, change stroke every 100m

    PM
    Deadlifts @ 125kg bar + 46kg of bands
    Bench press based off 130kg all felt good
    Dips 20 14, 11
    Snatches 24kg across
    Snatch press 50kg across
    Reverse hyper on the ghd with just bodyweight

    Mfs – 343

  29. Strength:
    1a) 255# and some bands.
    1b) 225#, 235#, 250#, 265#

    Strength/Conditioning
    1a) 31, 25, 16
    1b) 70# kb, 53# kb, 53# kb
    1c) 115# for all sets
    1d) 50# DB reverse hyper off GHD for all sets

  30. Strength:
    a) 165 + bands
    b) 105-112.5-120-127.5

    Strength/Conditioning:
    a) 16-11-10
    b) 35# for all
    c) 80-80 (4)- 77.5#
    d) band on GHD

  31. Strength
    1a) 235 plus bands
    1b) 210, 225, 240, 255

    Strength/Conditioning
    1a)16, 10, 8
    1b)44, 53, 53
    1c)75, 85, 95
    1d)140×3

  32. RESULTS:
    4-4-2
    45 min mobility (foam, ball and band) still really down about length of time ahead.
    Strength: 
    1a) 215+80=295. 275×4, 295×3. No bands 
    1b) 165-175-190-200

    Conditioning:
    1a) 16-11-11 Sternum is killing me. Not healed
    1b) 50-50-50
    1c) 155-165-175
    1d) Over capstan 

  33. WOD 120822:

    Strength

    1a) 7X3 Deadlifts w/ 275. I don’t have any bands yet…….

    1b) Bench Press: 2X3 @ 270, 2X3 @ 290 2X2 @ 310 1X2 325 – rest 60 sec.

    Strength/Conditioning

    1a) 3XME UB Ring Dips 15,12,10
    1b) 3X15 UB KB Snatches (each arm) 40,40,40
    1c) 3X5 Snatch Grip Behind the Neck Press 135,135,135
    1d) 3X15 Reverse Hypers

  34. Strength
    1a) 205+20%
    1b) 175, 185, 205, 205

    Strength/Confitioning
    1a) 8, 5, 5
    1b) 44#
    1c) 95, 95, 95
    1d) sub w/ Goodmornings 115

  35. Bandit DLs (cuz we’re outlaws) – 220# bar weight, one black band around the middle with my feet through the loops, sumo stance (to get the most tension out of my band)
    *home gym work sucks sometimes, sighhhh…..I digress
    7×3, all solid and quick lifts

    bench – 170, 170, 185, 185, 195, 195, 210 – all solid and quick lifts

    ring dips – 25, 17, 20
    DB snatches (no KBs, womp womp) – 35#
    snatch grip BTN press – 85, 85, 90
    rev hypers – 10# (used my bench at a 45 degree incline and held a 10# db in b/t my feet, almost yacked cuz it kept jabbin me in my guts)

    felt much better today than I did yesterday, excited to see what happens at the end of this week. Holla black.

  36. 7×3 – 240 plus bands all hit, all felt good
    190/190/205/205/220/220/230 (275 max) All hit, felt strong today.

    ring dips 5/3/3
    DB Snatches 44/44/44
    Snatch grip BTN Press 75/75/75
    Rev Hypers – bodyweight

  37. Strength: 1)225 plus bands
    2)175,185,195,205 the last set was a struggle
    Cond/ skill:
    1 a) with 20#, 15,14,12
    b)53# ub each set l and r arms
    c)95#
    D) done on ghd with bands

  38. 1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension – rest 60 sec.
    1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – rest 60 sec.

    1a-245 with blue band all sets
    1b- 205,225,245,255

    Conditioning (From yesterday)

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

    30 Double-Unders
    10 Pullups
    3 Ground to Overhead

    – I chose to do this at 185# which was fine but with the double unders and pull ups the workout quickly turned into a 15 min AMRAP in which I got 7 rnds + 30 double unders. Pretty nasty.

    – I plan on making up the Strength/Conditioning from today, tomorrow.

  39. Strength – Done as alternating EMOM

    1a) Deadlifts – 170kg x 7 x 3
    1b) Bench Press – 87.5kg x 2 x 3, 92.5kg x 2 x 3, 97.5 x 2 x 2, 102.5kg x 2

    Both were kind of tough, but quite managable

    Strength/Conditioning

    1a) Strict Ring Dips – 11, 6, 7
    1b) 32kg KB swings – 15, 15, 15
    1c) 50kg SGBTNP – 5, 5, 5
    1d) 80kg Good Mornings – 8. 8. 8

    BTN Snatch Grip Presses are tough! All the rest were kind of tough.
    Nice not to feel like dying at the end of a workout for once!

  40. 1a) 7X3 Banded Deadlifts: 175
    1b) Bench Press: 2X3 @ 100, 2X3 @ 110, 2X2 @ 115, 1X2 @ 125

    Strength/Conditioning

    1a) 3XME UB Ring Dips – 13-13-13
    1b) 3X15 UB KB Snatches (each arm) – 30, 35, 35
    1c) 3X5 Snatch Grip Behind the Neck Press – 60-65-70
    1d) 3X15 Reverse Hypers – 20# vest

  41. STRENGTH:
    Deadlift: 315 while standing on green bands.
    Bench Press: 185-205-215-225

    Strength/Conditioning:
    22-15(Slipped Out)-19
    Went with 80#\’s on Snatch. First set UB; after that, broke into 10\’s and 5\’s
    145-135-135
    Hypers with 20#

    The entire group is feelin\’ pretty beat up. Ready for the rest day tomorrow!

    3/5/6

  42. Strength:
    1) 264, 308, 330, 352, 374, 398, 418# (No Bands)
    2) 198, 214, 225, 242#

    Conditioning:
    1a) 22, 22, 19
    1b) 55#
    1c) 110#
    1d) 15#

  43. Strength
    1) 235 w bands
    2) Skipped Bench, Recovering from Shoulder Injury

    Conditioning,
    3×15 Straight-Leg Deadlifts #185
    Everything else was too shoulder intensive.
    Rehabbed shoulder and did mobility work with the time.

  44. Strength:
    1a) 255 worked on speed (no bands)
    1b) 180, 190, 205, 220
    could have gone much heavier. These felt like cake.

    strength/conditioning
    1a) with a 20lb vest
    20, 17, 12
    1b) 36#
    1c) 75, 75, 75 (went do to 55 for last two reps
    1d) 75# good mornings

  45. no deads
    1b) heaviest 205 easy with no spotter. this was my old 1rm

    strength/ conditioning
    1a) 53kb, 7,7,6
    1b) 2pood all unbroken and shitty
    1c) 95,105,105
    1d) nope

  46. Strength
    1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension
    275# and 100# Band Tension

    1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85%
    245-245-265-265-285-285-305

    Strength/Conditioning
    1a) 3XME UB Ring Dips – rest 30 sec.
    12-15-14

    1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
    55#

    1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
    135-140-145

    1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.
    20#

  47. I registered for the River North Chicago Camp in October and I have to cancel. I am high school teacher I have to go to a school workshop that weekend. I can not get a refund, but I will gladly sell my ticket to anyone who is interested. Let me know if you are interested.

  48. Catching up after being gone much of this week. Only did the strength part. Did 1.5 hours of BJJ and 1 hour of boxing yesterday, and will be doing the same tomorrow. Figured my conditioning could use a break.

    Strength.
    a) DL 7×3 @ 275. No bands-don’t have them. I’m estimating my DL to be around 350. Haven’t maxed this in over a year.
    b) Bench: 2×3 @ 205, 2×3 @ 215, 2×2 @ 225, 1×2 @ 235. This is based off a 285 bench press. The numbers aren’t exact, but I don’t have any plates under 5 lbs.

  49. Strength
    1a) @105kg + red band
    1b) 85kg, 90kg,95kg,100kg

    Strength/Conditioing
    1a) 21,9,6 – kipping
    1b) @32kg broke last set on R Arm rep 13
    1c) @45kg
    1d) @25kg Hip thrusts

  50. 1a) 7×3 @ 205# + green band

    1b)
    2×3 @ 145#
    2×3 @ 155#
    2×2 @ 165#
    1×2 @ 175#

    3xME Ring Dips: 10, 10, 10
    3×15 UB KB: 35#
    3×5 Sn Grip @ 115#

  51. 1a) Dead lifts- 250 + purple bands
    1b) Bench – 230, 230, 250, 250, 270, 270, 285, 285

    1a) 20, 20, 20 (did kip not sure if we could or not)
    1b) 80lb, 80lb, 80lb (These were a little ugly and took a few second break after 10’s)
    1c) 115, 125, 135 (grind but good form)
    1d) 20lb med ball (too easy need more weight next time)

  52. BW 197.6

    Warm-up:
    Free HSPU’s 4/5 3/5 2/2, then EMOM 5×5 @ 4 mats
    3xHi Pull from Hang + Hang Power Snatch (with Straps; kg’s) 40 -> 70 by 5 kg (154 lbs)
    Every 30 seconds: Power Snatch 70/1 x10 reps
    3xHi Pull from Hang + Hang Power Clean & Jerk (no straps, kg’s): 50 -> 90 by 5 kg (198)

    Messed around with the rings to warm-up for later today: did seated MU, dh mu, shoulder stands, forward roll to support, kip to support & even got an ugly back roll to support. Pretty happy since the last time I’ve done any ring play like that has been over a year ago.

    Strength:
    Bench Press 194/3 x2, 207/3 x2, 220/2 x2, 233/2
    Deadlifts 7×3 @ 275 with small blue bands

    More work:
    1. Max Ring Dips: 27 pr, 15, 17 (last two sets were done with 15 lbs vest)
    2. KB Snatches 16 kg/15 each side, 24 kg/15 each side, 32 kg/15 each side
    3. Snatch grip press BNK 65/5 75/5 85/5
    4. Reverse Hyper 3×15 @ 150 lbs

  53. Strength:
    1a.)245 + bands
    1b.)160x3x3 175x3x3 185x2x2 195×2

    Strength/Conditioning:
    1a.)15 strict, 12 strict, 14 kip
    1b.)60#
    1c.)105x5x(4+1PP)x5
    1d.)32.5# DB on GHD

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