121026

Today is our contest for best name for a competitive exerciser magazine!

Post names to comments. Winner gets to ask one stupid question without anyone ripping them a new one (unless it’s “What does UB mean?”).

Click the pic to read T’s interview.


Spencer has added insult to injury (literally) by playing silly games with his two good elbows. All this has done is remind me that youth and stupidity always beats wisdom and skill. Here’s his 165# “No-Hands” Clean & Jerk:


WOD 121026:

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Hi-Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

Conditioning

2 minutes ME KB Snatch 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)

-then (no break)-

2 minutes ME KB Snatch 24/16kg

126 responses to “121026

  1. Spencer’s video is about the coolest crossfit video I’ve ever seen (though Nasty Girls is still my sentimental favorite).

  2. Herculean Leopard Memento, would be the name of my mag, because and normal name never got anyone anywhere.

    BTW. just got my outlaw t-shirt in the post, is this racoon hair on it? or a cat?

  3. Gotta give credit here. Spencer Moorman at Muscle Driver did this first… I am just a copycat. He could probably do more weight…

  4. Can someone give me some insight into where I should start with this training. I was following for three months, May, June and July but had to stop for a few months for a deployment. Should I start from the beginning of this phase, wait for the next phase or just jump in and start with 121026 WOD? Any advise would be greatly appreciated.

  5. Aw fuck, I hate to ask this without even giving a magazine name, but

    on BBG 1 & 2 is the 80% of our snatch/CJ or snatch balance and push jerk? The only reason I ask is because in prior weeks you provided a link to what we should be basing off of; I will use that number unless I hear otherwise. Thanks Coach!

    PS: my magazine would be a CrossFit parallel to MAD magazine and contain all the idiotic shit CF-ers do (e.g. the images posted the other day) and it would be called: D-Bag Mag!

  6. X-Fit Now

    Crossfit Life

    Crossfit Journal

    Box Trainer

    Training inside the Box

    The Fittest on Earth

    The Crossfitter

  7. For anyone going to the Miami Dec. 12-14 midweek training camp, I have 1- 2 spots for the weekend Dec. 14-16 camp I’m looking to trade for the midweek camp. Please email me at mlindsey22@gmail.com if interested.

  8. Wasn’t even close to completing the required sets at the required % (if it was based of our full 1RM snatch & cj) so I started over with a little lighter weight and still had to add more rest time.

    BBG:
    1. 170#
    2. 225#

    Conditioning:
    36 KB Snatches + 2 Rounds 16 HR Push Ups + 26 KB Snatches

    Felt like a total pussy after these results

  9. This seemed really heavy…

    1) 135#, many misses
    2) 195#

    COND
    done (total sandbag day, like most of this week)

    2/2/2

  10. BB Gymnastics:
    1) based on 185#
    2) based on 235#

    Fails left and right.

    Conditioning:
    36 snatches
    3 rounds + 16 OHL
    37 snatches

  11. 1) 140# (1 fail at 9th minute)
    2) 175#

    Things felt excessively heavy today, usually these would be fine.

    Cond
    51 UB
    3 Rds + 3 OHL
    26 (broken)

    90% of my time was spent doing pushups.

  12. BBG

    #135
    #165

    Condish Rx
    45 KB Snatch’z
    3rds + 8 BJs + 16OHL + 18HRPU
    24 KB Snatch’z
    ^ And thought to myself man I can’t wait til my “trainingmask 2.0” gets in FML X a million

    “Snatches & BJs” however, somewhere that may already exist

  13. I don’t care what the name of the publication is, but if doesn’t come with a “Snatch of the Month” centerfold, it’s losing readers across many demographics.

  14. AM
    Interval swimming 1:1
    4 * (2, 4, 6 lengths)
    PM
    BBG
    Absolute gangfuck
    Snatches @ 87.5kg missed about 3 reps
    Cleans @ 110kg all reps up to 5 and then no wish jerks left in my legs
    Conditioning
    2 + 44 reps. All in the press ups
    MFS 354

  15. BBG:

    1) 165#, 1 snatch balance miss near beginning, then pulled it together
    2) 195#, no misses

    Conditioning:

    28
    Then
    3 Rounds + 13 Push ups
    Then
    22

  16. bbg
    1) idk wtf 80% we’re referring to so i went with 215# one miss
    2) 225# hit them all

    conditioning
    40
    2 rounds+8 box jumps
    37

    every time box jumps come up i think of Epic’s hilarious post on them.

  17. 1) hihang snatch- 135 scaled to extremely light bc of right shoulder. Was supposed to be at 188
    2) 185, scaled bc of shoulder- supposed to be at 220
    Cond- only did 1 min of snatch w left arm only- 26, 18, amrap- 3rds +14 pushups

  18. Did my maxes for Saturday today as I will be out of town…

    Snatched 186 (my technique is still way out front, could definitely pull over 205)

    Clean n Jerk 250! Finally. This was my goal for the 2012 year and was stuck at 215 until I found Outlaw in early August…35lb jump in 2 months, not bad. Thanks Rudy.

  19. I just started Oulaw this week, following the workouts posted, and I just want to say I love it. I never realized how much I love Snatches and how full body they are. I did today’s workout about 2 hours ago, I am just whooped. I can’t wait to see the results in the time to come.

  20. 41/6’2″/203

    lol, I loved the CK 40 year old skit the other day. Ouuu!

    1) 85kg (187#)- skipped the snatch balance. Not great at lowering that kind of weight to shoulders and both on the 30s is no joke. wow
    2) 110kg (242#) – was heavy but manageable. the last few front squats hurt a bit but helped train to jerk while fatigued.

    Metcon:
    50 kbs
    +
    2 rounds + 8 + 16 + 18pu: pushups were difficult
    +
    35 kbs: didn’t feel like picking up the kb on this one. grip became an issue and got a little weak mentally.

  21. 1)snatch complex all done at 108#
    2)clean complex all done at 153#

    Conditioning:
    57
    3 rnds + all box jumps+all oh walking lunges + 6 hrpu
    54

    Backs been hurtin bad, had to put kb down once each 2 min bc I was so tight.

  22. BBG
    110#
    155#
    I missed quite a few of these lifts, especially as time went on. I’m assuming this is because I wasn’t dropping quick enough under it as got tired? Opinions welcome.

    Con
    35# KB
    44
    2 Rd + 2 Push Ups
    31

    Arms were smoked after holding the 45# OH, made the push ups a biatch.

  23. “The Way” sub-titled BB Gymnastics and the Competitive Exerciser.
    Sent on the Sprint® Now Network from my BlackBerry®

  24. BBG
    1) 145# did 3 reps that were terrible & started all over again after I regained my composure!
    2)185#

    Cond – grip still effed from bar muscle up AMRAP so KB snatches sucked a$$!
    40 snatches
    3 rds + 36 (hr pushups = suck)
    36 snatches

    Call it “BBG”…reminds of porn vids with BBW’s. Yes Im a man so I watch porn.
    or “The Way”
    or “Doomsday”

  25. First Crossfit Journal sound too much like the Yoga Journal.

    Magazine Names:
    1. Fight Gone Bad
    2. Wanted (referring to Outlaw)
    3. Crossfit Chronicles
    4. WOD (These 3 letters will catch any crossfitters eye on a magazine shelf)
    5. AMRAP
    6. The Last Crossfitter (playing on the fact that in Crossfit we are done when all of us are done)
    7. WOD LIFE

  26. Didn’t know which max to use. Attempted with 80% 1 rep full snatch and clean maxes didn’t happen. Used power snatch and power clean and jerk maxes

    1. 67kg
    2. 88kg

    WOD
    50kb snatch
    2 rounds + 18 push ups
    44kb snatch

    Total: 230

  27. BBG:
    1) Done based off of 230#. Missed #4 and 8
    2) Done based off of 265#. Missed #9

    COND:
    49 UB UB Snatches

    3 Rounds

    40 UB KB Snatches

  28. BBG
    1) 165: 1 miss gayness, couldnt get e’ry 30sec, closer to 40sec
    …rested ’bout 5 mins, then some warmup HC&PJ’s, then…
    2) 185: stuck em all at the rx 40sec

    3) Split Jerk 2rm: 215: couldnt match Katie Hogans 225, Im a failure.

    Cond: 50lb KB
    43 reps -then-
    rested 2 mins, -then-
    40 reps

    MFS 333

    • I always liked “In Omnia Paratus”, but you would have to put the translation below it for noobs. Im so original.

      The ‘snatch of month’ could be in the mag: “Large Loads, Long and Fast”.

  29. BBG:
    1) Based on 165# –> 130#, lowered to 125#, no fails, but had a few reps where I took a step forward to keep balance.
    2) Based on 205# –> 165#, no fails.

    Conditioning:
    24 Reps (Total)
    3 Rounds + 4 Reps
    18 Reps (Total)

    Fun workout today. The snatch part was by far the hardest. On conditioning, the lunges were the worst, until the 3rd round of push-ups, that took me nearly 2 minutes to complete. Arms were blown up.

  30. BB Gymnastics
    1. 155 x 5, 165 x 5
    2. 200 x 10

    Conditioning
    58 snatches
    3 rounds + 10 push-ups
    40 snatches

  31. Snatch: 105 missed first and last balance
    Clean 150 all good

    12
    2+8/16
    24

    Don’t know why I got more the second time than the first, I just had a better flow going the second time around.

  32. BBG

    Um, so about those percentages… Had to drop a bit and it still sucked. Glad other people felt the same.

    1) 185# with some misses. Did OHS after the snatch because I have trouble lowering that much weight to my shoulders.
    2) 225# with no misses but fuck that was hard.

    Conditioning

    42
    3 + 8 BJs
    30

  33. BBG

    1) Snatch @ 180 … missed a few to start, started over, no misses
    2) C&J @ 240 … no misses, hard as hell

    Cond

    55 KB Snatch
    3rds + 5 Jumps
    42 KB Snatch

    i always find the interval C&J work to be way more challenging than the snatch work

  34. BBG-
    HHS+ SB@ 95#
    HPC+FS+PJ@ 120#

    KB snatch- 43
    2+26 ( dumbass here did burpee lateral box jumps?!???? No clue why? I just got it in my head that’s what they were)
    KB snatch- 39

  35. 29/m/5’11″/175
    BBG
    1) 155 (missed a few)
    2) 200 (missed some jerks and a couple squat cleans)
    Sucked it up today. Form struggling, not really the weight.

    Conditioning
    36
    2rds + 8 + 16 + 6PU
    27

  36. BBG:
    1) @ 65kg (9:30 min) 2 misses
    2) @ 80kg (8:20 min) no misses

    Conditioning:
    52 Sn (alternating arms: 10r+10l+10r+10l+5r+7l)
    3 rounds + 8 lat box jumps + 6 Lunges
    28 Snatches (alternating arms: 10r+10l+4r+4l)

  37. Felt pretty burnt out from Fran. Went into the gym a little lethargic. Id say I was around a 5/6/6
    Most of the soreness was carried in my left shoulder and wrist. Warmed up, tried a few snatches. Felt terrible. Slow, Unstable and just like a flaccid dick in general. Cancel the Snatches

    Clean and Jerk: 245 Across all sets. This served as a pretty good warm up for the shoulders so I decided to re attempt the snatches. I bumped the weight down to 135 (from 155) and did it.
    Snatch: 135 Across all sets.

    Need to improve my warm-up

    Conditioning:
    60 (30 Each arm, sets were:15 each, 10 each, 5 each)

    8 Minute AMRAP:
    3 Rounds plus 8 BJ’s+16 Steps+1 Pushup (169)

    31 KB Snatches (10 each, 5 each, one on the left)

    This one shook me to my foundations. Worse than Fran and DT. Don’t know what caused it, but I had to lay down for a good 15 minutes afterwards just to collect myself. Tough day.

    But, I love it…hence the reason I will be back tomorrow. Can’t wait to visit in December.

  38. Drilled form down today with all BB gymnastics with a certified trainer. Did not log weight but definitely feel more comfortable with the loft movement.
    Conditioning:
    34 snatches had to use 50lbs DB
    2 rounds +8bjs+16 ohl+10HR pushup
    27 snatches

  39. I went away for the weekend so I did this a day late on Sunday night..

    1) 70kg for all sets. Failed the 8th rep on the snatch (got lazy)
    2) 90kg for all sets. Completed

    These get hard due to the short rest time. My lower back was tightening up too..

    Conditioning

    Subbed 24inch Box jumps due to equipment
    Used a 20kg barbell instead of plate for OHWL

    36 snatches
    3 rounds + 5 box jumps
    32 snatches

    tough work! very short breaks so I was happy about this.

  40. BBG
    1. Only had 165 today. Should have been 175
    2. 205, felt good
    Cond
    F’ed up and did burpee lateral box jumps
    44
    2 rnds + 6 Pushups
    39

  41. Snatch complex 185 a couple misses so I went a couple more reps.
    Clean complex 215 no misses.

    Did some 2sets ME zercher squats 175#, 30sec rest 34total

    2x ME each side KB jerks 55#, 30sec rest between efforts 100total

    Then wod rxd
    53snatches
    4rds
    43snatches
    288total

    Then some atlas stone 185# lifts to 44″ box and ME holds

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