121016

In the history of cool Outlaw stuff, I’m gonna have to rank this somewhere amongst the coolest. Our first pumpkin, from Ashley Pittman.

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From Christopher Douglas,

More Outlaw Domination. Just thought I would add to the growing list of Outlaw followers dominating the competition scene. On Saturday the CrossFit Alaska State Championships were held in Anchorage Alaska and the top 3 finishers were all Outlaw followers. I have been following the blog since January though. 1st was Bo Meredith, 2nd Eric Showman (Outlaw follower from Anchorage) and 3rd Christopher Douglas. Bo and I are both from the tiny little island of Ketchikan Alaska. We both absolutely love the Oly portion of the programming and it’s a big reason why we follow The Outlaw Way.

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WOD 121016

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

Conditioning

5 rounds for total time of:

15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#

Rest 1:1

111 responses to “121016

  1. Thanks so much, Rudy. You have a huge following here in Alaska and I have a feeling you wouldn’t have a problem selling out an Outlaw Training Camp in Anchorage… hint, hint!!

  2. ive been sick the past few days and decided to try some clean and jerks today to “work it out”. ended up with a ten pound pr since the chicago camp. fuck yeah!

  3. Just started following the Outlaw and I hate to be one of those “Dumbass Noobs” with a question, but can anyone explain to me exactly what resting 1:1 means?

    • BBG
      1) 2×2 @ 70kg, 2×2 @ 80kg, 2×1 @ 90kg, 2×1 @ 95kg, 4×1 @ 80kg
      2a) 60kg
      2b) 50kg

      STRENGTH
      1×5 @ 112kg, 2×3 @ 120kg, 2×2 @ 126kg, 2×1 @ 126kg

      COND
      2.34, 2.23, 2.29, 2.49, 3.00
      unbroken reps for the first 3 rounds, broke the pullups into 10 & 5 for sets 4 & 5.

  4. Shoulder problems have put a stop to BB gymnastics at the moment.

    High Bar back squat done at 115kg, 122.5kg, 130kg, 130kg. I’ve had a week off because of illness and these felt really hard today, managed to get them done though.

    Did some other conditioning work to rest the shoulder.

    • Hells ya but the singles are a joke after the two doubles. I think I found the triples the worst for some reason

  5. BBG
    1-complete off 190#
    Missed at 180# (jerk)

    2a) 175-180-180
    b) complete 115

    STR:
    Done based off 260#

    Leaving conditioning for after school. Couldn’t even think about doing wall balls after squatting today lol.
    Added ring flys and reverse hypers

    1/3/2

  6. BBG:
    1. Done based off new PR 300#
    2a. 225#
    2b. 135#

    Strength:
    Done based off 340#
    ^can’t wait to 1RM again b/c these % are feeling lighter and ligther

    Conditioning:
    Total Time = 16:28* (all sets under 2:00)
    *did NOT do C2B though b/c I wanted to work on going UB all sets, which I did. I’m working on my C2B butterfly PUs, can’t connect them yet.

  7. BBG:

    1. Done off of 265#

    2a. 205,205,205
    2b. 115, 135, 135

    Strength:

    Done based off of 365# – wasn’t sure what to do on the middle 2×2 so I based it off of 87.5%.

    Conditioning: Total time was 22:29. All of the sets were pretty consistent around 2:30. First two rounds were unbroken – second two were 11+4, last was 10+5.

    M/22/6’0’/205

  8. BBG
    1) from 245 (1 sketchy jerk at 232)
    2a) 175
    2b) 135

    STR
    based on 330

    COND
    Round 4 realized they were supposed to be C2B, but did all sets unbroken as normal pull ups (only 4 sets, can’t be late to work)

    1:59, 2:01, 2:02, 2:02

    Feeling much better today
    1/3/5

    • i did. shit did that feel heavy as hell today. ive done 365 for 5 not too long ago. today 2 and 1 was like i had 500 on my back.

  9. BBG
    1) Based off of 265. Felt very good.
    2a) 205
    2b) 65 these feel weird

    Strength
    Based off of 415

    no conidtioning

  10. BBG:

    1. Based off 185
    2a. 205 (tried first set at 210 but couldn’t maintain proper hip and back angle)
    2b. 95

    Strength:

    Based of 305 — questionable depth on 2×1 sets, so added an extra set of 1×5 @ 225 just to move through the full ROM

  11. Hello Outlaw,
    Just started to follow the programming on the website and had a couple of questions.

    1. What type of warm up is typically performed before the daily Outlaw beatings begin? Is it every man/women for themselves or is there a specific w/u program everyone follows?
    2. When performing back squats (low & high bar) does Outlaw train/suggest a toes forward or toe out style?

    I have read Greg Everett’s, Proper Foot Position in the Squat (May 3 2011), article and I have also watched Kelly Starrett’s video touching on the same topic. I was wondering if the Outlaw community had a preference and opinion regarding this subject?

    Thanks,
    Craig

    • 1) no specific warm up for me but it usually consists of 2 things. Coffee and a barbell. I’ll work technique and hang out in the bottom of my squat with the barbell on my back/rack/overhead for a bit.

      2) whatever feels good.

    • Whats up dude,

      1) warmup – I’ve been doing this, including the music: http://www.youtube.com/watch?v=yPSAjx0OxMs . I also do sets with the bar and slowly move up to work sets making sure I am perfecting every lift before moving forward. Overall, no protocol, its up to you.

      2) Im toe’s out. Forward toes is new to me, so I shouldnt even be answering this question. Another case of do whats comfortable probably.

  12. so…just starting to get back into the swing of things….

    145, 155, 175, 195, 195, 155X4

    HBBS: 185, 225, 225, 225, 245

  13. bbg) based off 275 all good then hit a 290# clean for a 15# PR FUCK YEAH!!!
    2a) 185
    2b) back feeling tight so didn’t do it

    strength) based off 345 then hit 350 hi bar back squat for another PR FUCK YEAH!!!!

    conditioning- each round a 1:50-1:55 rested only a min after each round because i hate math and I’m an over achiever. shitty indoor run ruins the intensity and speed of the run but w.e fuck it.

    Feeling really good lately. Brandon Phillips told me a few weekends ago to start eating more to gain weight. I’ve been eating so much shit. I go to krispy creme every other day. half a gallon of choc milk a day and eat carbs and pizza whenever possible. I’ve gained NO WEIGHT but i am getting stronger and my conditioning is getting better so I’ve now discovered that Paleo is absolute horse shit. I need to eat more like a fat American and less like a caveman.

  14. BBGym:
    1) Based off 210-failed jerks at 95%
    -still crazy to me that I am hitting these percentages with no problem when about 2 weeks ago it was my 1rm and ugly
    2a) 155
    2b) 135

    Strength:
    Based off 275

    Conditioning:
    Subbed ring pull ups, and 20cal AirDyne after 1st round to spice things up, also had to tape two 10lb plastic weights together for wall ball which broke apart in the 3rd round so the last two rounds I used a 25lb weight, catching that sucker got dicey.
    13:17

    M/F/S
    3/2/7(back)

  15. BBG:
    1) done: missed at 95% and really pissed about it
    2a) 115 (I think)
    2b) 60, 70, 80

    Squats: done

    Conditioning: 24:52 – my first round was bitch shit b/c I felt a tweak in my arm, got off the bar after about 4 PUs, got back on, wasn’t feeling right, then I slapped my vagina (sorry ladies) and pushed through; round 1 took me like 4 minutes because I was a pussy. the rest of the rounds averaged out to about 2:00 (not sure our 200 is accurate, could be long, but longer is better, right?)

  16. Only had time for Conditioning:
    17:11 – had to break C2Bs on the last rd. ~220m run.

    See you at the mid-week Cam- World Tour at CF Shifted.

  17. bbg: based off 230 altho for the 95% i went to 230.
    170,195,220,230(missed on 1st,got 2nd),195

    bbg: 170,195,215,230,195

    strenght:this shit felt heavy back must of still been fatigued from yesterdays bbg.
    325,345,365

    conditioning:
    round 1:3:16
    round 2:3:05
    round 3:3:06
    round 4:3:10
    round 5:3:04
    boy do i need to work on pullups. sheeeet

  18. Bbg
    215-215-245-245-275-275-290-290-245-245-245-245 no misses again today! 290 felt easy!
    2a)235
    2b) 135
    Strength off 385 no misses
    Conditioning splits 1:55-2:10-2;10-2:14-2:37 unbroken butterfly c2b until 4th round broke at 12 4th round and at 8 fifth and wb unbroken I think my 200 is a little long… Or I’m just slow a lot of transition getting up stairs back into gym. Good day…

  19. BBG
    1) 110-125-140-150-125#
    2a) 120#
    2b) 75#

    Strength
    185-195-207#

    Conditioning
    20:56 total time.

  20. C&j: 171, 196, 220, 235-240pr push jerk!
    196×4
    2a) 165-164-170
    2b) 115-115-115

    Squat: 244×5. 260x2x3. 275x2x1

    Con: total time 17:20rx
    1:51, 1:52, 1:47, 1:59, 2:21

  21. BBG
    1. Based off 135
    2a. 115
    2b. 65

    Strength
    Based off of 200

    Conditioning:
    Only 3 Rounds
    3:28/3:35/3:16

    At 5′ tall a 10′ wb just kills me. 1 rep at a time is all i can do.

  22. BBG
    1: based off 260#–only missed second jerk at 250#, lifts felt good
    2a: 135, 140, 145
    2b: 95, 115, 125

    Strength: based off 345#–felt kind of awful, but got it done

    Conditioning: total time 23:15 rx’d, all rounds unbroken
    mfs 4/5/5

  23. AM BBG
    Clean and jerk %s of 137.5kg topping out at 2 singles at 130kg. All smooth
    Accessory work
    Pendlay rows @ 110kg
    Jumping good mornings @ 60kg

    PM
    HBBS based off 190kg, so 152.5, 161, 171kg were the numbers. And 2 doubles at my 1RM HBBS was nice
    Conditioning
    Total working time = 9:53
    All UB except last pull ups 12+3

    MFS – 343 stupid head cold

  24. 1) based off 275. No fails
    2a) 205
    2b) 115 – feel a lot stronger in these but just as stupid.

    Squats: based off of 330. No fails

    Did other conditioning.

    2/2/2

  25. BB Gymnastics
    1) 195 220 250 262(missed my first jerk) 220
    2a) 235
    2b) 175

    Strength
    300 320 340

    Conditioning
    2:02 2:04 1:58 2:03 2:00
    Total working time: 8:07

    M-F-S
    6-6-5

  26. BBG:
    1) 118lbs, 129lbs, 140lbs, 152lbs, 132lbs
    2a) 204lbs all sets
    2b) 75lbs, 88lbs, 110lbs
    HBBS:
    154lbs, 176lbs, 198lbs, 220lbs, 231lbs
    Condition :
    19:55
    Getting stronger and feeling awesome!

  27. BBG:
    1) Based on 205#
    145/165/185/195/165# – All complete, not sure if I was going to get the 95% lifts, so that was cool.

    2a) 145/155/155#
    2b) 75/95/95# (heavier next time)

    Strength:
    Based on 285#
    230/240/255/255# (second set in the 2×1 sucked, but made it)

    Conditioning:
    Skipped on Tuesdays due to time

    M/36/5’11″/175#

  28. BBG
    1) off of 240
    2a) 205
    B)155
    Strength off of 400 no misses
    Cond. only three rounds due to army rotc fitness testing

  29. 29/m/5’11″/175
    BBG
    1) 175-200-225-240-200 (missed 2 jerks on 200)
    2a) 155 (maybe too heavy, should’ve stuck with last week)
    2b) 125 (too heavy here as well, didn’t feel bad just don’t know if perfect)

    Strength
    275-295-310 (failed on 310 a few times, core not tight, a little sore)

    Conditioning
    2:24-2:30-2:41-2:33-2:34=12:42
    Limited on time so only 2min break. PU and WB unbroken. Felt decent, just want to get faster.

  30. 1.) clean and jerk based off of 245
    2a.)105(first time doing them so just kinda tested it out)
    2b.)165(also first time with these to)

    strength: based off 325

    Conditioning; Total;17:28 rx average round around 1:52ish

  31. BBG:
    1.) 205, 235, 255, 270, 235
    2a.) 215, 215, 215
    2b.) 125, 125, 125

    Strength:
    Working off 380 lbs
    1.) 305, 325, 340, 340

    Conditioning:
    Total Time: 20:06 Rx
    Total Working Time: 11:14 Rx
    1.) 2:10
    2.) 2:05
    3.) 2:19
    4.) 2:15
    5.) 2:25

    All rounds and all exercises unbroken.

  32. finally I have something to be happy about and say “F…yeah”!
    BBG:
    1. I based my C&J 1RM on my clean 1RM that was 140# while my actual C&J was 125#.
    So, I did reps based on 140# until I came to 95% which was 135#. I wasn’t sure if I could jerk it, but I did. BAM…new PR. For last set decided to add 10# more and C&J 145# which is PR for both clean (5#) and C&J(20#). Super excited about that. Especially because I felt so stuck in 135# clean and 115# snatch. Psyched….3 weeks in total of Outlaw and I am breaking evil circle. THANK YOU COACH.
    2. a)135#/155#/165#.
    b) 95#/105#/115#.

    Strength: did not do, will make tomorrow.
    Conditioning: did not do, had CF class of total torture muscular endurance.

  33. Killed it today. Super psyched right now.

    1). Used 330%. Missed one attempt at 315. Made the other

    2a). 225
    2b). 165

    Conditioning. Seeing some major improvements never did this many ub c2b. Hell yeah!!!!!!!!!!!!!!

    1:40, 1:44, 1:44, 1:48, 2:03
    Total working time: 8:59
    Total time: 15:55

  34. 1) based off 235…fukin sticking 225 on the reg, hollah

    2a) 185
    2b) 115

    HBBS based off 330, and went to 95% for the singles. Work sets in the 300’s, hollah.

    4×15 CTB PU, 2 min rest

    MFS 233

  35. BBG:

    1: Done off of 295

    2a: 245
    2b: 135

    Strength – Done off of 405

    Conditioning: Done @ 1:50ish splits 9:11 Total working time.

  36. BBG:
    1a) hi hang power clean. Up to 130
    2a) single arm bent over row 53# (kb)
    2b) 65#

    Strength: plate loaded squat

    Cond:

    2:47,2:53,3:11,3:30,3:11 (c2b got ugly fast, run consistent, wallball ub)

  37. BBG

    C & J
    1) %s Based on a 255 1 rep max
    2a) 235#
    2b) 95#

    HBBS
    Based off of 328#

    Conditioning:
    1. 2.30
    2. 2.20
    3. 2.30
    4. 2.45
    5. 2.0

    Total 12.21

    I must begin breaking up the BBG and Strength from the conditioning. Going directly from one to the other is not as effective as a break from personal experience.

  38. BBG
    1) 2×2@195,2×2@220,2×1@250,2×1@260,4×1@220

    2a) 230 on all

    2b) 115 on all

    STRENGTH
    1×5@305,2×3@325,2×2,2×1@340

    CONDITIONING

    19:50

  39. BBG

    1) 95/105/115/125/105
    2a) 105
    2b) 65

    Strength
    150/160/165

    Conditioning

    2:42/3:07/3:42/2:09/2:17

    Total working time = 13:57

    Last 2 rounds switched to pull ups.

  40. BBG

    C&J based off 310

    Made everything, failed the 295 jerk twice on 95%.

    No accessory today.

    HBBS

    325 x 1 x 5
    345 x 2 x 3
    365 x 2 x 2 ** failed rep 2 on the first set
    365 x 2 x 1

    Conditioning

    16:53 total time ** went off a 2 min rest period for every round just to simplify things. Was doing it with the group and people get mental when we write 1:1 rest

    Splits
    1:33
    1:38
    1:50
    1:59
    1:53

    Pretty hurtin on the 4th and 5th run. All work UB

  41. BBG:

    1.) 195-220-250-265-220 Based off 275#
    2a.) 175
    2b.) 145

    Strength:

    360-385-405 Based off 450#

    Conditioning:

    8:52 of work time. UB on all C2B pullups and WBS, felt good on this one.

    4/5/5

  42. BBG
    1) 2×2@185,2×2@205,2×1@225,2×1@245 (failed second),4×1@205

    Skipped 2

    STRENGTH
    1×5@305,2×3@325,2×2,2×1@345

    CONDITIONING

    Ran out of time. Did two rounds straight through in 4:36

  43. C & J: based it off of 200#
    143/158/178/188/158

    2A) 153#
    2B) 95# (don’t know if i like these or not…dont enjoy doin heavy good mornings)

    strength: was suppose to do it based off 290#; was pressed for time and got up to 185# – did 5 reps and called it good, my hip flexors have been killin me the last week

    conditioning: row 200 meters vs runnin due to the storm outside tonight
    all reps unbroken except last rnd of pullups
    1) 2:17
    2) 2:16
    3) 2:17
    4) 2:15
    5) 2:29 ( broke up pullups 11/2/2-grip was gone)

    *i need to learn how to do chest to bar butterfly pullups, its been a LONG time since ive done regular kippin, it takes soooooooo much longer.

  44. 1) C&J: 63kg @70%, 70kg @ 80%, 85kg @ 90%, 85kg @ 95%, 70kg @ 80% –

    2a) 3X5 Pendlay Row – yup
    2b) 3X5 Jumping Good Mornings – yup

    Strength

    HBBS: 100kg @ 80%, 105kg @ 85%, 112.5kg @ 90%

    Conditioning – sub row
    1. 2:17
    2. 2:16
    3. 2:14
    4. 2:13
    5: 2:11

  45. BBG:

    1) Based off #260
    2a) 185#
    2b) 125#

    Strength:

    Based off 335# – Felt good

    Conditioning:

    Only able to get 4 rounds before class came in
    2:33, 2:25, 2:27, 2:37… Feel like I need to double check our 200m mark haha

  46. Clean and Jerk based off 335

    HBBS based off 500
    -failed the first rep on the second set of 2 at 450

    Conditioning
    1:40
    1:40
    1:40
    1:49
    1:53
    — 8:42 total working time

  47. C&J done off of 300…missed both jerks @ 95%

    a1) all at 260
    a2) all at 135

    bs done off of 470…no misses

    conditioning-9:34
    1:46/1:47/1:58/1:58/2:05
    runs bout 30-40yds long

  48. 1) 85kg x 2 x 2, 95kg x 2 x 2, 107.5kg x 2 x 1, 112.5kg x 2 x 1 (Fail on second rep, didn’t redo), 95kg x 4 x 1

    These felt tiring tonight. The 112.5kg rep was good though. I pussed out on the second rep.

    2a) 100kg x 3 x 5 – Good weight.
    2b) skipped

    Back Squats

    160kg x 5, 170kg x 2 x 3, 180kg x 2 x 2, 180kg x 2 x 1

    Very difficult tonight. My rest periods started to drift towards 2.30 – 3 mins because of the difficulty. No fails but it absolutely drained me.

    No time for full metcon, just practiced wallballs instead.

  49. BBG
    1)115, 130, 150, 155, 130
    2a) 95, 95, 95
    2b) 65, 75, 75

    Strength
    180, 190, 205, 205

    Conditioning:
    Around 29 mins total, 2 mins rest b/w rounds

  50. BBG
    1) Based off 225
    2a) 205
    2b) 125

    Strength
    275, 295, 310 (failed on 2nd rep of sets of 2 and both reps of sets of 1 with this weight)

    Conditioning
    Hand was ripped so I had to do the conditioning without the pullups.

  51. Had less than normal time for this yesterday.

    BBG:
    C&J off 290 -all felt solid and fast.

    Accessories- skipped for time.

    HBBS
    Off 440, which is my LBBS. I’ve been failing any time it gets over 85% for the entirety of this cycle. Ive decided its time to drop my max I’m working from.

    Cond.

    Splits were almost all 3 min. Except 5th which was 3:30

    Not sure why I was so slow on these compared to everyone else. Must have been the C2Bs or my run was off.

  52. 1) Clean and Jerk: 2X2 @ 70% 125, 2X2 @ 80%- 140, 2X1 @ 90%-160, 2X1 @ 95%- 165, 4X1 @ 80%- 140
    2a) 3X5 Pendlay Row- 115 –
    2b) 3X5 Jumping Good Mornings- 65-

    Strength
    High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00
    155-175- 185- 205
    Conditioning

    5 rounds for total time of:
    15 C2B Pull-ups
    Run 200m(first rd ran 800m)
    20 Wall Balls 20/14#
    27:12
    MFS- 2/2/3

  53. BBG: solid C&J today
    2×2 90kg@70%
    2×2 105kg@80%
    1×2 117.5kg@90%
    1×2 123kg@95%
    1×4 105kg@80%

    2a) 115kg all rounds
    2b) 45/65/55/55/55

    S: BS strong. Triplets we’re most difficult.
    1×5 145kg@80%
    2×3 154kg@85%
    2×2 163kg@90%
    2×1 163kg@90%

    Metcon: 17:50 – finished each round at about 1:50. Took 2nd at the FRCF Masters 2012 competition this weekend in Denver and didn’t feel like pushing it hard so rested 2:10 each round. C2B easy today

    Shoulder impingement/issue isn’t hurting under load. Going to get it checked out this friday if no change however the morning following this wod, it feels a little better.

  54. BBG:
    1) going off 120kg C&J – failed all attempts at 95%…
    2a) subbed ring rows
    2b) subbed banded GMs

    STR:
    Done based off 375lbs

    CON: skipped

    Think I need to really start backing off some things to let my back get healthy

  55. BBG

    I made up the Snatch work from Monday.

    Based off of 265 but slightly over to prepare for a meet this Saturday.

    HBBS

    315 x 5
    335 x 3
    345 x 2 x 2
    355 x 2 x 1

    No conditioning

  56. BBG
    1) Worked off 290
    2a)195
    2b)185

    Strength
    Worked off 405. No failed sets

    Cond.
    15:24rx Total time including rest

  57. Day 3:
    BB Gym:
    1) Cl & Jk: 75/85/95/100/85
    2) a. #95
    b. #65 (not too heavy but new movement to pattern b4 loading it up)
    Conditioning: 21:05 (didn’t see the fine print – missed the note about 1:1 work/rest each round)
    Strength: just ran out of time, will make this up.

    F/51/5’3″/##2much

  58. BBG:
    1) CJ:
    2×2 @ 70kg
    2×2 @ 80kg
    2×1 @ 90kg
    2×1 @ 95kg
    4×1 @ 80kg

    2a) 3X5 Pendlay Row @ 80kg
    2b) 3X5 Jumping Good Mornings @ 55kg

    Srength:
    High Bar Back Squat:
    1X5 @ 125
    2X3 @ 130
    2X2 @ 140,
    2X1 @ 140 – failed both sets

    Conditioning:
    Total time 29min. Did very bad on C2B.

  59. BBG:
    1) Based off of 275. Not bad until 95%, cleans are fine, but the jerk is ugly.
    2a) 3×225
    2b) 3×155

    STRENGTH:
    Completed based off of 345. Felt great!

    COND:
    Only got 4 rds in (had to coach class). 2:10, 2:12, 2:13, 2:16

  60. Snatch-
    Worked up to 165 and than did class wod where we did 12.2 open wod. Hit 81 reps pretty happy about that.

    Clean- Skipped tired from wod.

    Squat- Went up to 365lbs. Percentage had me going to 384 but stopped at 365 quad slightly pulled..

    Wod 1- Did weighted sit ups 8 reps odd minutes for EMOTM. Did Seated banded muscle up and added a rep each minute failed. Failed rep 6 on 12th minute.

    Wod 2- 25 double unders even minutes and toe to bar starting at 5 on odd minute. Added 1 rep each round unbroken. Made it to round 10 where I broke at 8.

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