I would like to take this opportunity to make the first official retraction in Outlaw Way history.
On Friday night I made a post that referred to the country of Iceland as not very exciting. At the time of that post I was jet-lagged, tired, and experienced nothing of the country but pitch black skies and a wind chill factor of -1,000,000 °C. This, coupled with the fact that I’m normally cranky, made me cranky. Throughout the weekend my opinion of the country was swayed by three facts: 1) Every single person in this country can Snatch a barbell. 2) Apparently they have an energy source known as “the sun”, and apparently when this energy source is on display, the city of Reykjavik is quite beautiful. 3) They laughed at my jokes.
I am, therefore, completely retracting my statement that Iceland is in any way not exciting. It is, in fact, a wondrously rugged and interesting place, which features a language that, when spoken, sounds like a combination between a dying yak and a lawnmower running over a tree stump. Every man (and woman) in this country carries a crossbow, and I am almost positive Colm and I helped overthrow the government last night—we don’t really know, they don’t exactly have “police”. Hell, I may actually be the new mayor of the whole country, who knows.
Seriously, thanks to Elvar and everyone at CrossFit Stodin. As I said when we finished, this trip was an absolute dream come true. We are truly grateful for the opportunity to visit a dream destination, and loved every second of the experience.
WOD 121105:
BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.
Conditioning
3 rounds for time of:
50′ Burpee Broad Jump
20 KBS 32/24kg
15 C2B Pullups
10 Thrusters 135/95#
Is tomorrow the start of our cycle up to the season???
Hey Rudy, thanks for the programming. I am in Australia and have been posting my results 1 week behind. I have got great results so far to date and we are now about to go into the “Deload week”.. My question is will you be posting up an insight into what your plans are for this new 16 week cycle? Thanks
Just noticed Jonny Medina III is competeing in the Outlaw Open. Looking forward to seeing this kid compete.
Best description of a language ever.
Hoggan does he mean Swings or Snatches for the “KBS”?
Just so we (and by we I mean me) know for future reference, KBS apparently stands for kb swings. The wierdo with the beardo said he always will specifically say kb snatch.
+1!
When is the new site being launched with the strength/oly lifting bias coming?
I’m pretty excited to see the new programming and the new site.
+1
Well, wasn’t today just a big ‘ol happy welcome back from a deload week!
BBG
1) 185, 195, 205, 215f, (205f,1,1), 195
2) 235, 250, 265, 280, 265, 250
Cond
15:33 Rx
Yeah, what Drew said!
BBG
1) from 174# (1 x miss at 95%)
2) from 245#
COND
14:58
2/2/2
BBG:
1.) Off #225 -Dropped my second set at 80%, other than that solid.
2.) Off #300 -All solid.
Cond:
13:26 -I’m still really slow on C2Bs. Burpees coming off the thrusters were pretty rough.
Tyler, where do you train?
Detroit Metro: New Species Crossfit
Does anybody know if coaches eye work on a macbook. Example: I video myself or athlete from a camera and then can I take the sd disc and load it onto the macbook? Thanks.
No it’s only formatted for iPad/iPhone OS. If you don’t have an iPhone and have an Android OS phone I think ubersense is available on android market. Hope that helps.
coaches eye does not transfer by it self. you have to send it to you tube or put it in your camera roll and mess with it that way.
BB Gymnastics:
1) based on 195# (several misses)
2) based on 235# (several missed jerks)
Conditioning:
16:45 Rx
Bbg –
1) off 255
2) off 300
Cnd –
10:52
Conditioning:
10:21
1) 75, 80, 85, 90, 85×3, 80kgx2
2) 97.5, 105, 110, 117.5, 110×3, 105kgx2
Cond.
12:12 – first round done in sub 3 min, but thrusters killed me on last two rounds.
thanks so much for an awesome weekend, learned so much and hopefully will improve my PR soon! 😀
and yeah Iceland is awesome 😉
1) 140-150-155-165-155-150
2) 170-180-190-205-190-180
Pulls felt awesome today.
cond 15:00 Rx
Not fast, but one of those days that makes me remember the first time I tried a thruster above 95#. I got 115# about halfway to my nose and nearly collapsed. So I’ll take it.
Snatch based on 185#, only a couple misses
Clean and Jerk based on 235#, only missed once on the jerk at 90%
17:57 RX on the met-con. Just wasn’t feeling those heavy thrusters today.
Snatch based off of 175#
C&J based off of 215#
-Only failed once because I hit my chin on a jerk. Pumped about the successful BB gymnastics. Gathering fireworks and Metallica CDs for my PR celebration that is soon to come.
15:40 on MetCon.
Snatch: (1RM@#85) 68/72/76/80/76/80
Cl&Jk: (1RM@ 105) 78/85/85/85/85/85
My 2nd pull and jerk sucks! so I added 5 sets of 5 clean pulls at 105% 1RM clean (135#) and 5 sets of 5 Split Drops w/ bar only (it was evident this is a weakness!)
Did a different met-con w/ group @ gym: 10 — 1 (ladder down) of Thrusters (#65) and 1– 10 (ladder up) of burpees (10/1, 9/2, 8/3, etc.) 10:19
F/51/5’3/#2mch
BBGym:
1) Based off 160#
2) Based off 210#
Conditioning:
Only have a 50#kb, tried duck taping plates to the bottom and failed miserably. Also, pullups on Yoke= forearms on fire.
15:28
M/F/S
1/4/1
Snatch % off of 300#
Clean & Jerk % off 330#
a few misses on snatch, nailed all the clean & jerks, the missed lifts on snatch were immediately corrected and made successfully after 1 miss.. Think it happened once on my first lift at 240, once at 270, and once at 255.
conditioning later, we’ll see how c2b go, pterodactyl lat syndrome after all the strict pull ups on Saturday I subbed for the rope climbs.
conditioning 12:02 first round rx, second round scaled reps to 15 kbs, 10 c2b, 5 thrust, third round scaled burpee broad jump 36′, reps 15, 10, 5
BBG-
A:) Done based off of 215
B:) Done based off of 300
Conditioning: Did another WOD for a Garage Games Comp.
BBG
1) off of 130#
2) off of 160#
Conditioning
18:10 Rx
All those beers on Saturday caught up with me. Looking forward to the rest of the week.
BBG
1). Worked from 115#
2). Worked from 125#
Conditioning 17:04 with 75# thrusters.
Still in my first week with outlaw…looking forward to my first rx
BB Gymnastics
1)200-215-225-240(F)-225(1F1)-215
2)235-250-265-280-265-250
Conditioning
11:42
5/7/1
Bbg
1)off 240 couple missed not happy about it felt like forever since I snatched heavy..
2)off 305 no misses!
Conditioning 10:50 rx felt really good pacing felt right today…
Snatch based of 165. No misses
Clean n jerk based of 235. One miss
Conditioning: 16:19 rx
Well, wasn’t today just a big ‘ol happy welcome back from a deload week!
BBG
1) 45lbs, 56lbs, 67lbs, 88lbs, 99lbs. Worked on form for the last two weeks and the movement is definitley better.
2) 110lbs,135lbs,154lbs, 176lbs
Cond
14:23 Rx
Snatch: Based off 220 (Hit all percentages)
C+J: Based off 285 (Hit all percentages)
13:22 RX (Wore Titin vest during Met Con which made everything 10x worse but good wod)
Snatch based off 120#
C&J based off 160#
Conditioning: 12:52
BBG
1) Worked off 235
2) Worked off 290
COND.
10:03
BBG
snatch – 170, 180, 190, 200, 190, 180
c+j – 190, 205, 215, 230, 215, 205
Conditioning
14:00 (did all the thrusters unbroken, pretty excited about that)
Snatch off of 170#
C&J off of 225#
Conditioning
Went 115 on thrusters, rest Rx 15:57
Snatch – Based off 225 — Tried out straps today, no clue how people do that, can’t lay my wrists back and kept missing forward. Once I got rid of them I didn’t miss
C&J – Based off 305, one miss at 80% on the way down.
Cond: 10:56 RX
MFS – 3/3/4
BBG:
1) Completed off 240. Felt really good, only 1 miss.
2) Completed off 275. Felt good.
COND:
12:29. This was really hard…thats all i can say.
KBS: (20, 20, 12+8)
C2B: (15, 9+6, 9+6)
THSTR: (10, 5+5, 10)
BBG: 1) done: a few misses, like at 95, something just isn’t right in my shoulders and my ankle, plantar fasciatus thing is causing me to hesitate getting under. F-ing sucks!
2) made all lifts, modified to power jerk since the bad ankle is my back foot, the stretch kills.
*thank goodness for DMSO, I use that shit on everything!
Conditioning: 11:06 (+/- a few seconds, I had a hard time seeing after this one.
Anyone else fucked up and read this as 50 x burpees instead of 50′ of burpees and only made it to the beginning of round 3 before your own time cap of 25 min was reached… Just asking
BBG:
1. Based off 100
2. Based off 130
No conditioning today
Conditioning
7:49 rx
Forgot KBS on round 2 so I had to do 40 on the third round. Forearms are blown up! Everything unbroken and fast.
BB gymnastics:
Snatch based off of 190
Clean & Jerk based off of 220
Conditioning:
12:31
BBG
1. Based off 245
2. Based off 308
Conditioning – 14:28 – lets just say this weekend was rather eventful and im still suffering…
bbg
1. based of 230
2. based of 275
missed a few on both although I made all my heaviest lifts. Somethings wrong with my upper back. everything overhead has no stability. Its been like this for a couple of weeks now hopefully it gets better and I don’t have to take any real time off.
conditioning- 9:50-
Only the first 20 KB swings was unbroken. Everything else was broken into 2 or 3 sets. I paced it really well only really redlining on the last set of thrusters. No break on this WOD.
BBG:
1) 80/85/90/95/90/85
2) 95/105/115/120/115/105
Cond
2 rounds – 14:16
RX on KBS
85# on thruster (did one thruster at 95 then failed so dropped to 85)
1. Based off 185#, missed the 95% snatch
2. Based on 225#
Cond: 115# thursters an the they still sucked, 13:13
snatch based off 230
cj based off 295
conditioning: 9:50rx
Snatch based on 135#. All lifts felt pretty easy, so I assume my max may be higher, as I have never attempted.
C&J based on 185#. Jerk was easy, as I am limited by my clean.
Conditioning – 23:00
24kg KBS – heaviest KB I have
The heavy thrusters kicked my ass.
29/m/5’11″/180
BBG
1) 160-170-180-190-180-170
2) 190-205-215-230-215-205
Conditioning
16:53 (KB Swings got to me and I broke up my Pullups more than usual; first round only took 4min)
BBG:
Felt off today, chased a few heavier ones forward, but still no misses.
1) based off 210
2) based off 235
Cond: 2 rounds in 11:40
MFS 242
1) based on 175
2) based on 235
Cond
10:47
BBG:
Snatch based off 225#, no failed reps. Felt awesome today, 95% felt like a peanut.
C&J based off 275#, no failed reps. Jerk felt a little wonky a couple times. My buddy was watching and commented that I looked confused after one of them.
Conditioning: 10:25rx. Had a goal of sub 11, beat it. Happy.
Conditioning – 7:49 rx
Forgot to do my KBS on the 2nd round so I had to do 40 on round 3. Forearms are blown up!
BBG
Snatch
3×1@150
1@ 155
1@165
1@ 175
3×1@ 165
2×1@ 155
C&j
3×1@ 190
1@ 205
1@ 215
1@ 230
3×1@ 215
2×1@ 205
Conditioning
19.25
BBG:
Snatch based off 190# – missed 4/5 after hitting 1@95%
C&J based off 225# – no misses
Conditioning – 18:57
BBG
1. 105, 110, 115, 120, 115, 110
2. 125, 130, 140, 150, 140, 135
conditioning
2 rounds + 7 pullups rx in 20 mins
BBG;
1) Based off 205
2) Based off 285
Cond
14:10, only able to do 2 rds due to time.
BBG
1. Based off of 210
2. Skipped
Cond
12:28 RX.
BBG
1) based off 125
2) based off 160
Conditioning – 17:29rx
23:57
BB Gymnastics
1) Snatch: based of 140#
2) Clean & Jerk: based of 195#
Conditioning
14:33
KBS @ 55 lbs, Russian
Thrusters @ 115
10:43 Conditioning, Struggling on clean and jerk since three weeks off
BB Gymastics
Snatch
125/130/140/145/140/130
C&J
150/165/175/185/175/165
Did not get to conditioning. Ran to late.
41/6’2″/204#
1) snatch based off of 242# – No misses
80%: 88kg
85%: 92.5kg
90%: 100kg
95%: 105kg (231#)
90%: 100kg
85%: 92.5kg
2) based on 300# – no misses
75%: 100kg
80%: 110kg
85%: 115kg
90%: 122.5kg (269#)
85%: 115kg
80%: 110kg
Conditioning: done
1) Snatch:
3X1@80% – 140
1X1@85% – 145
1X1@90% – 155
1X1@95% – 165 – Missed it.
3X1@90% – 155
2X1@85% – 145
2) Clean & Jerk:
3X1@75% – 165
1X1@80% – 180
1X1@ 85% – 190
1X1@90% – 200
3X1@85% – 190
2X1@80% – 180
Conditioning
Time: 14:51 RX –
First round was pretty good but I think I went at it a bit to hard on the first round because the 2nd and 3rd round just went BOOM especially the 3rd round. Been a while since I got my ass kicked like that. Last round of thrusters I could only string 3-2-3-2. I felt like I was breaking too much on the 3rd round I think I could of gone faster on the KBS and C2B one hell of a way to start the week though!
BBG:
1. Based off 225#
2. Based off 275#
Conditioning
10:47
Bbg-
-165
-235
Cnd
16:40
Felt really slow today on this, thrusters were very hard. C2b felt good.
BBG
1. Based off 135# – felt great, 1 missed rep at 90% but picked the bar right up and got it
2. Based off 183# – no misses
Conditioning – 19:07 Rx
BBG:
1.) 170-180-190-200-190-180 ( 1 miss)
2.) 215-230-245-260-245-230
Conditioning:
12:18 – Went UB for about 1 1/2 rounds. This was an ass kicker!
2/4/4
BBG:
Snatch – 110/110/110/115/120/125/120/120/120/115/115
Clean and Jerk 140/140/140/150/160/165(f)/160(f)/160/160/150/150
Cond:
Scaled – 50ft/53#/Pullups/95#
17:20
Coming off a wicked head cold. My body was a pussy today.
1) based off 230
Fails at 95% and 2 x 90%
2) based off 275
One fail at 80% on jerk.
A lot of reps were ugly.
3/5/4
Been folowing for a month now, went to the camp in Chicago last month. Owner of CrossFit DNA in Northwest Indiana, come by if you are ever around.
BB Gymnastics
1. Based off 210lbs
2. Based off 265lbs
Conditioning
13:16 RX, kipping c2b slowing me down
4 of my friends and I work out in my garage in Hayden, Idaho. Started 4 months ago, been using the Crossfit main site for WODs. Heard about Outlaw, tried it out today. Liked it a lot. I’m 52 soon, 6’2″, 220 lbs. Working on mobility daily, especially shoulders and hip flexors. MobilityWOD.com has been super helpful.
BBG based on 150# snatch and 185# clean & jerk
Conditioning with 24 kg KB, and 115# thrusters. C2B and burpees rx. 18:05
BBG:
1) Based off 215#, one miss on the way up @ 85%
2) Based off 260#, no misses
Conditioning:
12:59 Rx
Had a 12 year old kid I’m working with try a scaled down version of this today.
3 Rounds:
-50′ burpee broad jumps
-7 KBS 53 lbs
-5 C2B Pull-ups
-3 Thrusters 95 lbs
5:48
bbg
Snatch : based of 80kg 1 miss @ 95%
Clean & jerk : based of 100kg 1 miss@ 90%
Conditioning
14.30 rx
snatch- off of 235 no misses
c&j-off of 305 no misses
conditioning-12:22
BBG:
1. Based on 145
2. Based on 190
Conditioning:
18.14
BBG:
1) Snatch:
3×1 @ 120
130
135
145 (fail 2×1)
135 (missed #2)
120 (2×1 + 3)
Clean and Jerk
150
160
170 (miss-make)
180 (failed jerk)
170 (missed #2, #3 was Power)
160
Conditioning
15:23
Snatch based off of 230
CandJ off of 290
RX – 1246
Improving…
BBG:
Snatch based off of 205 (2 Fails on last set at 85% 1RM, made sure I nailed all 3 though)
Clean and Jerk based off of 305 (no Fails)
Conditioning: 10:44 RX’d
-First round done in 2:30-ish
-Thrusters to burpees to kettlebell swings was TERRIBLE.
-Low Ceiling, struggled to get chest to bar without scalping myself.
-A lot tougher than I thought when I first looked at it.
-M/F/S: 3/2/2
Snatch
150/160/165/175/165/160#
C+J
170/180/190/200/190/180#
Conditioning RX’d 13:51
Still easing the back into things but shoulder feeling great.
Snatch based off 265
C&J based off 315
Conditioning
14:14 Rx
Skipped snatch, C&J up to 200lbs
Conditioning as RX’d 19:45. There was no place to hide in that workout. All movements were hard.
Felt really shitty today so based my snatches off 51kg and c&j off 53kg.
Only did one round of the cond., everything rx except for the thrusters, no time.
9:20 on conditioning.
1). Based off 235#. No misses
2). Based off 330#. No misses
Conditioning: 11:30
BBG:
Snatch: Based off of 145 – worked to a 140 but then started missing on the 3 x 1.
C&J – Skipped
Conditioning:
16:48 Thrusters @ 115.
BB Gymnastics:
1) Snatch – 3×1 @ 80% (160#), 1×1 @ 85% (170#), 1×1 @ 90% (180#), 1×1 @ 95% (Failed), 3×1 @ 90% (Failed), 2×1 @ 85%
2) Clean & Jerk – 3×1 @ 75% (180#), 1×1 @ 80% (195#), 1×1 @ 85% (205#), 1×1 @ 90% (215#), 3×1 @ 85%, 2×1 @ 80%
Skipped conditioning; did core training.
BBG
1. Based off 125 missed a couple
2. Based off 210 for cleans, jerks worked up to 70#
Cond. 18:29
Modified, burpees rx, KBS 24kg, pull ups, thrusters 75#, all with 20# vest.
BBG:
1.) 167x1x1x1, 177×1, 190×1, 200xffo, 190x1x1x1, 180x1xfoxffo
2.) 185x1x1x1 195×1, 217×1, 220×1, 207x1x1x1, 195x1x1
Conditioning:
17:00 as RX
1) 175lb, 185, 195, 205f, 195, 185
2) 225, 235, 250, 265, 250, 235
Still getting back into the hang of going heavy after all that time off.
Conditioning:
14:29. Yup, I’m out of shape now too.
BBG
1 – Based of 100kg (no misses at all. Felt solid)
2 – Based of 122.5kg (no misses)
Conditioning
9.35 rxd
BBG
1) based on 100kg, 1 miss at 90. missed 95. (still a bit hung over)
2) based off 110kg. no misses
Conditioning
10.02 Rx
bbg
1/ off 95kg no fails
2/ off 125kg no fails
conditioning
12.52 rxd
thought i’d get this under 11min but lacked energy. not much sleep last couple nights.
a week late or so:
snatch off 225 couple misses at 95%.
c&j off 265 no misses
wod:
as rxd with 75lbs swing
10:31
BBG
1. Based on 221
2. Based on 267
Cond
15:55
BBG
Based on 45 kg
Based on 72.5kg
18.22 in 38 degrees sooooooooooooooo hot