121121

(Insert shameless begging for help post here…)

We need some volunteers for the Outlaw Open. Yes, you will have to move barbells, guard entrances, and possibly wipe the sweat from Aja Barto’s brow, but you’ll get a free pass to the event and possibly a free t-shirt that says staff (which may get you a date if you ever wear it in Iceland). If you are interested in being a volunteer (and dating Icelandic people), please email Gary@OutlawCrossFit.com.

Also, we need judges who are assholes. No, you don’t need to be a full-time asshole, but you need to be able to flip the asshole switch when the clock is running. If you are at least a level 1, have judged at other events, and have no problem telling people they are doing things wrong, then email Gary@OutlawCrossFit.com for more information.


Well, this is pretty damn cool (read the article for the Outlaw shout-out)…

Jay White, a champion professional Mixed Martial Arts (MMA) fighter, today announced he has a new focus: Albany CrossFit and The CrossFit Games.


WOD 121121:

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE.

63 responses to “121121

  1. After today’s WOD: Pr’d on my power Snatch @135# (previous squat snatch pr) and Pr’d on my squat snatch @ 145#. Tried and Failed 155# (but soon, very soon). Been on “the way” consistently for 3 weeks.
    Thanks to Rudy and my partners in training.

  2. BBG
    Snatch: @145
    Clean: @ 165
    Strength
    Snatch pull @185
    Row and press @ 145
    Conditioning
    5×1 swim i did this wearing cammies and instead of a full test period i treaded water for the alloted time fastest time was 1:47 slowest 2:23

  3. This is in California, right. Wish I could be there to help.   Maggie

      Margaret L. Cohen, J.D., Ph.D. Collegiate Professor  Member, UMUC Faculty Advisory Council (FAC) Member, Council of University System Faculty (CUSF) Business Management and Human Resources Management University of Maryland University College    703 960-0418  drmaggiecohen@yahoo.com

    ________________________________

  4. BBG:
    Snatch 160
    Clean 205

    Strength
    Snatch Pull 185, 185, 205, 205
    Row 185, 185, 205, 185
    Press 95, 95, 95, 95 (should’ve went heavier)

    Conditioning (Rows)
    1- 3:45.1
    2- 3:39.7 (really)
    3- 3:43.8

    Did 30 burpess because of that 1 second

  5. BBG:
    1) 40kg
    2) 50kg

    Strength:
    a) 52,5kg
    b) 47,5kg
    c) 30kg

    Cond:
    Rowing, all three 4:27 +/- 2sec. I suck at rowing!

  6. Oly
    Barski Snatch EMOM 75/3 -> 145/3 by 10 lbs, then every 2 mins:
    155/3 165/3 175/3 185/2 185/3 195/2 195f 195/3, then
    Hang Squat Snatch @ 195/1 x10 EMOM (2 misses, made them up)

    Barski C&J 145/3+1 -> 245/3+1 by 20 lbs no misses, no belt

    SSC Every 2 mins for 20 mins do
    3x Deadlift @ 275 lbs + Purple bands (120 @ top)
    4x HSPU (45’s+AB, strict, ub)
    18x DU’s ub

    Conditioning:
    Row 3×1000 m: 3:29.3, 3:28.0, 3:26.1

    Reverse Hyper 2×15 @ 200 lbs

  7. bbg –

    1) 215 – 5lb pr…1 fail

    2) 275

    str –

    1a) 235
    1b) 235
    1c) 165

    cnd –

    Runs…3:20 3:21 3:25 3:19
    +20 burpees at the end of the last one.

  8. I don’t think any of the gyms in Nashville Outlaw, not sure. They are in Smyrna and Murfreesboro though. When are you trying to drop in?

  9. BBG

    1) 155
    2) 205

    Str
    1a) 185
    1b) 185 hard to maintain good form here
    1c) 135

    Did some additional core and posterior chain work

    CND
    Row
    3:44
    3:47
    3:43

  10. BBGym:
    1) 125
    2) 165

    Strength:
    1a) 185
    1b) 155
    1c) 3×115, 120

    Conditioning:
    4x800m run: 3:11, 3:08, 3:11, 3:09

    M/F/S
    2/5/5

  11. BBG-
    1) 125 no misses
    2) 145 no misses

    STR-
    1a)145, 155, 175×2
    1b)145, 155, 175×2
    1c)115×4

    CND-
    Swim
    2:11, 2:03, 2:04, 2:05, 2:01 1 penalty
    Did hypoxic pyramid Pullups instead of burpees felt worse than actually doing burpeees

  12. BBG
    1) 155
    2) 215

    STR
    1a) 115/135/175/175
    1b) 175
    1c) 115

    Conditioning
    Row – 3:34/3:33/3:29

    2/5/6

  13. BBG – Done w/ squat as Power bothers my shoulders.

    1. 205
    2. 245
    Light for both.

    Strength

    1a. 225,245,265
    1b. 245,265,265
    1c. 135 x 3

    Conditioning

    1k Row at 3:37. Not time for more.

  14. 1) 185
    2) 220
    Did power clean and jerk.

    Did front squats from yesterday
    255

    Conditioning: run
    3:45
    3:32
    3:25
    3:21
    Didn’t do burpees. Fuck that.
    2/2/2

  15. 29/m/5’11″/180
    BBG
    1) 165
    2) 210

    Strength
    1a) 225
    1b) 160
    1c) 100-115-115-115

    Conditioning
    Gym was doing Diane so I wanted to test my improvement.
    6:11 PR by 1:48 missed last HSPU falling off wall at 5:58
    Really pleased!

  16. Bbg
    Snatch @62.5kg
    Clean @80kg

    Strength
    3 stop @80kg
    Pen row @80kg
    Split press @47.5

    Conditioning
    4x800m run
    2.58
    2.53
    2.51
    2.48

    60 burpees (read rules incorectly)

  17. From Brussels, first post
    BB Gymnastics
    1) PS @ 70kg
    2) PC @ 90kg

    Strength
    1a) 100/100/100/100
    1b) 80/80/80/80
    1c) 55/57.5/60/60

    Conditioning
    Row 3’45 / 3’46 / 3’42

  18. BBG
    Power snatches based off 110kg @ 87.5kg
    oxoxoxoxx Dropped to 80kg for reps 10 and 11
    Power cleans based off 140kg @112.5kg
    All reps hit nicely

    Strength
    3 stop pulls 100, 110, 115, 115kg
    Pendlay rows 112.5, 115, 115, 115kg
    Split press 60, 60, 60, 60kg

    Conditoning
    Pushed for time, 800m runs
    3:41 by myself
    3:21 chasing some whippets
    3:30 of hell

    After classes taken the burpees and the extra 1000m row
    5 rounds for time
    200m row
    10 burpees
    6:42

  19. Bbg:
    1) 60kg
    2) 88kg

    Strength:
    1) 85kg
    2) 85kg
    3) 50kg , should have been heavier

    Cond:
    Row, 3.35 , 3.40, 3.41= 60 burpees

  20. Bbg
    1) 190
    2) 260 then went for a power clean pr at 315 video: http://youtu.be/IRvOXYlEFPs
    Strength:
    1)235
    2)235
    3)155
    Conditioning did the row but was a bum about it and rowed at a 1:55 pace for exactly 3:50 splits wasn’t taxed or breathing hard from it. Later in the day I ran Annie for a pr 5:25 with everything unbroken.

  21. Did 100 lbs on snatch
    Did 140 lbs on power clean

    Conditioning FUCK that! Lol had major burpee penalty. Ran at track. My legs filled and made running a joke. But I’m glad I suffered through it. Fastest was 3:25.

    Burpee penalty I did 6rds of 10 burpees, 10 ball slams 35 lbs.

  22. BB Gymnastics

    PS: @95kg => 3 misses (forward)

    PC: @130kg => no misses

    Strength

    1a) 4X3 3 Stop Snatch Pulls – 110kg
    1b) 4X5 Pendlay Rows – 110kg
    1c) 4X5 Split Press – 60kg

    Plus a couple of sets Bench Press.

    Conditioning:

    500m row, 300m run, 100 DUs => 5:15

  23. Hi Everyone, this was my first Outlaw WOD since I want to make it to regional this year and decided to give it a go. I was doing CFFB for awhile to get my strength up (8 months)

    At CFFB we always posted out height/age/weight/sex so everyone can compare with each other.

    BB Gymnastics

    PS: @ 125lbs

    PC: @165lbs

    Strength

    1a) 4X3 3 Stop Snatch Pulls – 165lbs
    1b) 4X5 Pendlay Rows – 175lbs
    1c) 4X5 Split Press – 105lbs

    Conditioning:

    400m run x 4 1:1 rest (first time running in awhile and have to work on building my BOX all day so I didn’t want to overdo it)

  24. BBG
    1) at 155#
    2) at 220#
    -Both felt easy

    Strength
    a) 245 (no straps, grip was limiter)
    b) 185
    c) 115# (balance tougher than anticipated; never done those)

    Cond – Row – 3:33, 3:36, 3:35

  25. BBG
    1) 105#
    2) 135#

    Strength
    1a) 135#
    1b) 135#
    1c) 85#

    Conditioning
    1) Ran 1000m by mistake.. Someone didn’t do the right measurements. 4:45
    2) 4:10
    3) 4:12
    4) 4:05

    Have to do my burpees tomorrow so I had to start Coaching my night class.

  26. BBG:
    1.) 170 ~ 1 miss
    2.) 200

    Strength:
    1a.)190, 200, 200, 200
    1b.)175, 175, 175, 175
    1c.)115, 125, 125, 125

    Conditioning:
    Row: 3:38, 3:37, 3:39

  27. BBG
    1. 205
    2. 235

    STRENGTH
    1a. 235 x 2, 205 x 2
    1b. same
    1c. Strict hspu on 45# plates (weakness) Wanted to work it in

    Was in a rush to get out of town for Turkey Day, so did
    1,000 Meter Row, 800 Meter Run for time.
    8ish minutes

  28. BBG
    1-@155
    2-@215

    Strength
    1a- X
    1b-@145
    1c-@95

    Sorry no time
    Next morning got tempted into doing “Blake” 21:53 Rx

  29. BB Gymnastics

    1) Based on 210 Snatch: Subbed with High Pulls, 170lbs
    2) Based on 265 Power Clean: 215lbs
    Strength
    1a) Stop Snatch Pulls: 220lbs
    1b) Pendlay Rows: 220lbs
    1c) Split Press: 125lbs
    Conditioning
    Row: 3X1K: 3:33/3:33/3:31, Did 60 burpees for extra

  30. Made it today as took day off Wednesday..

    BBG:
    1) 90#. First few felt a bit sketchy, but rest were fine.
    2) 120#. Felt really light, even too light, but continued with the same weight just to work on technique.

    Strength:
    1a) 120/145/155/165#
    1b) 145/3×155#
    1c) 90# all sets.

    Conditioning:
    Chose to do running.
    3:55/3:52/3:47/3:48. Made 50 burpees as penalty.

  31. bbg
    1/ 81kg. then did 2 singles at 86,91kg pb
    2/ 101kg. then did 2 singles at 111,121kg pb

    strength
    a/ 110kg
    b/ 100kg
    c/ strict press 60,65,70kg pb
    didn’t superset as only had one bar. around 60sec rest

    conditioning
    maybe if i get time later.

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