The workouts, schedule, up to date participant list, and all spectator information for The Outlaw Open will be posted Wednesday night. Until then, here’s a little teaser of at least the first half of workout #3 featuring Matt Link (and BP’s stopwatch)…
This, my friends, is the mythical “de-load” week you have all been dreaming of. We’ll test a few things (not expecting gigantic PRs), and take a week to transition into a full 16 week cycle that will lead up to the beginning of the season. Enjoy, maybe you can get out of the gym under an hour, or maybe you’ll still hump the foam roller for 30 minutes like a Burnese Mountain Dog in heat.
Epical, gigantical, Outlaw lifting/podiuming weekend . I don’t want to make the post a mile long, so I’ll save half of the pics/videos for tomorrow.
Caleb Williams: 345# Clean & Jerk at the South Georgia Throwdown (@ 150# BW). Caleb actually missed an attempt after this which would have been an un-official American Record @ 69kg… In a parking lot.
Ryan Sunshine: 17 Muscle-Ups in 1 minute at the South Georgia Throwdown. Ryan also finished 2nd overall after winning the first two workouts of the weekend. Ryan is 19 years old.
Christy Harper: 1st overall at the Deep South Shootout.
WOD 121029:
BB Gymnastics
15 minutes to establish a 1RM Snatch from blocks (just above the knee).
Conditioning (pain threshold training)
Compare to 120211
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
Notes: This entire WOD should be performed with a 20/10# vest.
The Outlaw Way 
PERFECT timing for the de-load week!
Big ups to those 17 muscle ups in a minute Ryan! Jelly!
BBG – 72kg – failed 73 and 75
COND – 30.00
For today’s WOD does the 3 m rest take place between each of the 5 rounds?
Love the program!
Thanks Rudy!!
No, rest 3 mins after you complete the WOD
immediately followed by 1 set of ME cockpunches
I think it means you should rest 3 minutes after you finish the WOD.
yes on the rest
27:27
The mythical deload week. It’s like seeing a unicorn
This weekend was a bad one for my team. We placed middle of the pack at the local Battle of the Boxes for the Detroit metro area. Programming for the day made me think of the recent competition posts. We got our asses handed to us on the Tug-O-War and Football throw event. We did do well on the 1RM Snatch and C&J workout, where I pulled a #225PR snatch in a parking lot. Timed out before I could hit anything heavy on C&J, only #285.
BBG:
#175 – I wasn’t pulling very hard today, Off high boxes too.
Cond:
Totally understood what you meant by pain tolerance. This was a test of how long I could go before I dropped the bar or paused on my burpees.
Rounds were around 2:30
Total working time was 24:59
Tyler- What box do you train at? I’m out of CrossFit Reviver in Roch Hills. What were your thoughts about the programming at B.O.B.?
BBG:
165#, got greedy and missed 175#’s 4 times (which is my current 1RM snatch)
COND
28:13
1//1/2
Bbg – practiced hang snatch instead
Cond – 29:55
BB Gymnastics:
185# (195 is PR off ground)
Conditioning:
TT – 28:27
TWT – 16:27
BBG
100#
Conditioning (No vest)
27:47
BBB-140#, missed 145 twice.
Conditioning- 3 rounds done Rx in 26:32, ran out of time…that really sucked.
BBG: 155#
Conditioning: 3 rounds Rx in 15:51. Had to get to work, so no finish.
bbg: 300# did full snatch since i don’t have boxes, didn’t feel like dealing with rigging them up today
conditioning later..
conditioning (scaled to 3 rounds): 17:37
Awesome
Wow massive weight, I need to grow a beard.
awesome!
BBG
Hit 140 and failed 145 twice before running out of time. That’s light but its also 87% of my 1rm (160 from Saturday)
Con:
20:16 rx
1/2/4
Hahah 29:16
BBG
80kg
had no pulling strength today
Cond;
3rds due to time constraint
2:50. 3:10. 3:30
w/30# vest
BBG:) 195, Fail @ 205 twice
Conditioning: 24:51 total time – 2:30ish work splits give or take 10 seconds per round.
Is the rest 3 minutes meaning, lay on the floor in a puddle of your own sweat after the WOD for only 3 minutes before you MUST get up and move?
80Kg
2:45
3:17
3:35
3:38
3:17
235lb – PR
26:41 Rx
BBG:
250# off blocks. That’s a PR for any style snatch. My 1RM from floor is 240# which I hit 2 weeks ago.
Conditioning:
27:09
What happens when you attend the doomsday world tour and get the kinks worked out of your block work? You set an all time snatch pr of 10lbs from the mid blocks.
275! PR
https://vimeo.com/52401604
Doing PTT later today.
225# (15lb PR)
23:33 no vest
115
2:46
3:00
3:15
3:06
3:04
—–> 15:05
BBG
105#
Cond
75# thruster, 20# vest, total work time 20:12
BBG
185 lol….(235 is PR) Just an overall shit day
Conditioning
27:58(1 min slower than last time I did this April 12 2012)
8/6/2
BBGym:
1) 150(PR)
Conditioning:
-25cal AirDyne for row(miserable)
17:36
M/F/S
5/7/2-feeling the effects of a weekend in NYC
*no vest
160lb
19:50- RX for 3 rnds (ultra gased post Deep South Shootout which was also my first Crossfit competition EVER)
BBG 165#
Cond.
29.10 total time Rx
That was the toughest wod I have ever done. I’m glad there is an AED at our gym, cause I was thinking about hooking it up after the last round. It was what got me through the end. I knew that I could crawl to the AED and find my cell and call 911. This 45 yr old wants to smack the crap outta that young 40 yr old whipper snapper coach. 30 mins after I finished and I’m thinking that I can drive home now. What’s next? Bring it on o bearded one….
Pr at 225lb 15lb pr off the blocks!!
Conditioning 27:24 rx vested lost twenty seconds total from the first round
BBG:
192# PR
Conditioning:
Work time: 22:30 Rx
2/3/3
Front Squats from Saturday
245, 255, 275, 290
Conditioning
No vest, only 3 rounds
11:20 TWT
BBG: worked up to 85, went for 90, but just missed it, then out of time.
Conditioning: 23: something
Never posted my results since I started doing Outlaw in September, but after competing in my first competition this past weekend (Banjo Beatdown) I see why this program works! Hit a PR of 163# in the power clean.
Today
110#
Practiced bar muscle ups
16:16 Rx for conditioning
Sry- this was working time. In the 27 range for total time.
I get mad excited when Rudy says “Conditioning (pain threshold training)”
I PR’d Snatch of the boxes today at 95kg
Conditioning I ran out of time but did complete 2 rounds.
BBG 185
5 # over pr from floor
Cond
All around 2:30 or so
Don’t know total
BBG- 100#
Cond 28:27
BBG- 205, missed 215×3
Cond- TWT=16:55 w/ #12 vest, 2:46, 3:00, 3:09, 4:01, 3:59
Snatch from blocks 60kg (132 lbs).
Conditioning (pain threshold training): 16:01 rx- (no vest). 2:55 – 3:15 – 3:15 – 3:22 – 3:14.
BBG: Had to just practice the snatch technique some more. Snatched 88lbs with pretty good form. Went up to 121lbs but the form was not consistent.
Conditioning: 4:45, 5:03, 5:40, 6:12, 5:46. Man this sucked but I got through it. I can feel myself starting to improve. No way I would get through this workout when it all started. I am loving the program. It challenges me everyday and just reminds me to I need to get better. This is the first crossfit program I have ever joined. I was a traditional weigh lifter. This destroys me in an entirely different way.
No blocks, did snatching from the hang, just above knee. Unbelievable day! I matched my “from ground” PR.
HSn 210: huge 20# RP at this position
Did affiliate conditioning, 135lb pwr snatches and runs.
MFS: 222
85 kg (BW 82 kg)
3:00/3:10/3:13/3:11/3:00
BBG:
135 (missed 140 like 4 times)
Conditioning:
26:59 (with vest)
Rounds
2:47
2:53
3:08
3:11
2:58
Snatch off blocks- 215 PR
Cond- 29:16 embarrassing.
17:16 with out rest
BBG
155#
CONDITIONING
29:44
BBG
55kg
Conditioning
TWT 23:00 with vest.No rower so 200m run. Blew up on the third and 4th round clean thrusters, but recovered on the last round.
Conditioning:
27:31min. However, instead of rowing did running (no rower at home)
Skipped BBG
Conditioning (we work to a 12 min time cap so 4 rounds)
No vest
2:52/3:21/3:40/3:59 – total working time = 13:52
No boxes so did hang.
PR! 5 off from my floor max.
Did other conditioning.
Also competed this weekend at the Black Sheep Invitational in cedar city UT. Came in 8th( boo) but I got second in snatch max. (225 booya) We had to run 4.5 miles up a mountain at 7 in the am. It was 37 degrees. Worst thing I’ve ever done.
2/2/6
Bbg. 205
Conditioning: total time. 27:56 (or :36 can’t remember)
BBG:
165# (missed 170 decided to quit)
Conditioning:
27:45 (with out vest)
Snatch- 125#
Cond- 31:02
Pain threshold- yeah pretty much
BBG:
175#
Conditioning:
Total Time: 30:17
Working Time: 18:17
125 lb snatch I rep max off high boxes
Conditioning: 29:58 +11 lb vest
Cond.- 28:05 including rest
-used 20# vest and did RX
BBG:
1.) 215 lbs! New PR! Felt great.
Conditioning:
27:50 Rx with the 20 vest for entire WOD
Total Working Time: 15:50
Liked the WOD and the extra challenge of the vest.
29/m/5’11″/175
BBG
170 without vest
145 with vest (wasn’t sure what entire WOD meant so did both)
Conditioning
3:33
3:34
3:47
3:56
3:26
18:16 total
BBG: 145 lbs. This is my full snatch PR, which means I have work to do.
Conditioning: 28:56 w/o vest
BBG:
210lbs PR (5 lbs from my max from the ground. Time to PR on that too)
Cond:
Tomorrow morning
Snatch off blocks 175
Cond
2:20
2:21
2:40
2:50
2:50
13:01 total
BBG
265# (Tied ground PR)
4 Attempts at 275 but misses got pretty ugly.
Conditioning
With 20# vest but only had time for 3 Rounds
16:20. Even doing three was brutal.
I am going to get this!
BBG:
205# off blocks just above knee
Conditioning:
31 ish with a little more than 3 minute rest between.
165 Snatch of Box
Cond: 2:57, 3:00, 3:07, 3:27, :3:12 TWT: 15:43
Very little time tonight
BBG – 85kg. Very close miss at 90kg, I would’ve gotten it had I had more time
Conditioning – only did 3 rounds and without a vest
2:38, 2:48, 2:50
Very painful.
Conditioning
Working Time – 00:15:32
MFS – 136
Rxd with vest
1RM OHS instead since I missed it last week. 255 lbs.
Rx’d Conditioning
2:36
3:01
3:00
3:06
3:06
TWT:14:49. Last time Rudy programmed this I was 16:22
Only had time for conditioning:
Used a 15# vest
1)3:03(did lateral burpees-whoops)
2)2:50(reg burpees)
3)2:45
4)2:50
5)2:47
All squat clean thrusters ub; burpees were slower than I liked but I felt like I was movin…
BBG:
215#. Just missed 225#
COND:
32:12. This was brutal.
BBG: 205
Cond: 3 rounds, No vest, not for time. Yep…
BBG: 120# (10# PR)
Conditioning: 29:57 rx’d (10# vest)
Conditioning: 21:30
BBG
165#
Cond.
16:42 No vest
Bbg –
1) 235
Cnd –
25:36
BBG-155#
cnd- 29:30 no vest
BBG:
135#
S&C:
15:45 total working time
BBG: 135# (failed to catch 140# several times, plenty high enough, press-out is not aggressive enough)
COND: no weight vest available, will have access to one on sunday- will do then
BBG:
190#
Conditioning:
No vest available so
250m Row
Thrusters @ 115#
20 Burpees
19:47 working time
BBG:
75kg
CONDITIONING:
2:53/3:08/3:48/3:18/3:28…Total working TIME: 16:45
BBG; Hang squat snatch to 195
Conditioning: did Linda with gym. 14:55
BBG
1. 195 felt good today. Ran out of time.
Cond
1. 3:04, 3:24, 3:29, 3:43, 3:21 for total time of 28:51 that sucked!
BBG
95kg which is 95% of full snatch.. Hope a PB is on the way soon
Cond
26.37 total time when finished
bbg
90kg
conditioning
3 rounds, no vest, 300m run
2.33
2.41
2.45
did bb gymn from the other day
e30sec 1snatch+1sn balance at 185 did 14attempts since i had 4 misses
e40sec 1hang sq clean+1fs+1push jerk at 220lbs 10 reps
emotm 5min
4muscle ups
6 hspu
then wod
without vest 24;38 incl rest
Decided The Outlaw Way is the way to go but I am following a week behind. With life, just makes it easier to plan accordingly. However, I wanted to post my times for your data record purposes. Name is Nick, 6’0′”, 200#s and it’s a constant battle to get stronger being in the Army. I look forward to the success everyone else on here seems to be having!
BBG: 215#
COND: 2.30,2.40,2.47,2.44,2.54
Snatch 155# Strictly technique
2:40, 3:20, 3:40, 3:55, 3:50 =29:19 rx with vest
40kg struggled with the weight today I think it was set up a bit too high too
19.25 R’xd