121204

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I’ve spent the entire day moving roughly 9,000,000# of equipment from the Palm Springs Convention Center back its home at Functional Equipment (and you can still buy it HERE), so I didn’t have time to write up one of my traditionally over-gushy recaps. Instead, Sexyasfuck has taken care of it for me…

Click here to read Dan’s Top Ten Greatest Moments of the 2012 Outlaw Open.

…and just in case you couldn’t find the link to the scoreboard:

Outlaw Open Men’s Champion, Matt Hathcock.
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Outlaw Open Women’s Champion, Lindsey Valenzuela.
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WOD 121204:

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

Conditioning

8 minute AMRAP of:

8 Ring Dips
16 KBS 32/24kg

96 responses to “121204”

  1. Snatch: 60, 70×2, 75×2, 80kgx2
    C&J: 80, 90, 95, 100, 105×2, 110kg – keep failing my push jerk at the moment. had a couple of misses on the heavy ones.

    Squat: 8x130kg, 5×147.5kg, 3×157.5kg, 3x2x 165kg (based of 185kg 1RM)

    FS: 7×2 @ 110kg

    Conditioning: Stopped after 4 rds and 3:30 remaining on the clock. Shoulder was not feeling well in the bottom of the dip.

  2. Snatches: 95 LB for two reps. 105 LB for the rest.
    Clean and Jerk 145 lbs for one rep 155 lbs for the rest.

    Squat: 8x 235, 5x 265, 3x 280, 3×2 300 lbs

    FS 195

    Conditioning: 5 rounds + full set of dips and 5 KBS. Had to use DB at 50 lbs.

    I did this at 8000 ft altitude. Not fun.

  3. BBG:
    1. 175#x3 sets, 185#x2 sets, 195#, 200#
    2. 200#, 205#, 215#, 220#, 225#, 230#, 235#

    Strength:
    1. Based off 375#
    2. Based off 360#

    Conditioning:
    5 + 4 KBS

  4. BBG
    1) 185, missed high hang on 5th set. Little longer rest, first day with straps.
    1) 245, missed high hang 6th set. Still no jerks but the shoulder is improving.
    Strength
    1) 275×8, 315×5, 335×2, 355x(1,1,f)
    2) 245
    Cond
    6+9

  5. BBG:
    1. Skipped (did some snatch work yesterday, after a couple attempts I wasn’t feeling it today)
    2. 155×3, 185×4

    Strength:
    1. Done off of 295 (205, 235, 250, 265)
    2. Done off of 265 (185)

    Conditioning:
    5 Rounds even RX

  6. BBG:
    1.) 155×3, 165×2, 175×2
    2.) 225 x7

    Strength:
    1.) Off #440, but added to 415 on my last set of 2, since i was feeling good.
    2.) #225

    Cond:
    No Time.

  8. Oly (done from blocks – bar started right at knee)
    Snatch High Pull + Squat Snatch + OHS: EMOM 75 lbs -> 125 lbs by 10 lbs jumps, then
    EMOM: Squat Snatch (off blocks): 135/1 -> 205/1 by 5 lbs jumps. No misses.

    Strength: Every 2 mins for 10 mins do:
    1x HBBS @ 145 kg (319), no belt
    1x Bench Press @ 250 lbs
    – prepping to hit 280 bench & 325 fs on Fri). Both felt really good.

    Weighted Pull-up BW/1 -> 90/1 by 10 lbs

    WoD
    8 rds Rx’ed

    All KBS unbroken, broke up the last set of dips.

  9. Oly:
    Snatch: 121/121/132/143/143/149/154(2)
    C&J: 154/165/165/176/176/176/187 weak jerk really limits ability to go higher.

    Strength:
    Squat off 370. Only time for 1 set at 90%

    Cond:
    6rds as rx’d

  10. BB Gymnastics:
    1) 135#
    2) 155# (no jerks)

    Strength:
    1) based on 315#
    2) based on 275#

    Conditioning:
    7 rds + 2 dips

  12. BBG
    1) 85, feels blah today, I brought my grip closer together and I can receive far better now.
    2) 135

    STR
    1) from 325 (Rest 4mins on last 3 sets, very hard)
    2) from 275

    CON
    9 RNDS+8 Dips

    Dips done on dip bar, swings are RUSSIAN. CrossFit is about the most work the fastest, Russian’s allow for this. I understand it’s for judging purposes, I’ll do them in competition (American, that is)

    M/F/S
    5,5,2

    Note: For those who can do this programming RX’d day after day… HOW? And how when do you take rest weeks/ multiple days? I want to workout more, but it’s impossible for me.

    Question: I tore my erector several months ago, it’s still really bothering me. I was against using a belt other than max lifts, should I train with one always until it gets better, or take time off completely until it heals?

    • If you are eating and recovering properly your body will adjust, with some growing pains, to the volume after a few weeks/months. If you need a rest day take it. If you need to go lighter some days do that. Prilepin’s chart and the bearded wizard will never hold all the answers for your own body. If you are really interested in adjusting, it’s in your best interest not to cheat the work – OHKB swings require more power output than chest level – don’t kid yourself. I have never heard of a torn erector – it is an extremely uncommon muscle to tear, but if you are injured take the necessary time to heal and restart the work gradually. If you understand the purpose of a belt you will be able to determine whether or not it can help you – if you don’t you need to do more research because I’m not playing doctor over the Internet.

  13. AM
    Back squats
    8 @132.5, 5 @ 152.5, 3 @ 161, 2 * 3 @ 171kg

    PM
    3 position snatch
    1 @ 70, 4 @ 72.5, 2 @ 75kg
    Front squats
    7 * 2 @ 112.5kg

    Conditioning
    5 + 21

    MFS – 246

    • Was anyone else’s CNS fried after BBG?

      BBG
      1) up to 165
      2) up to 195 – CNS was fried focused on some technique

      Strength
      1) Back Squat 260×8 295×5 315×3 335 3×2
      2) Front Squat 7×2 220
      -squats felt good

      Cond.
      5+9 swings

      MFS
      4/2/2

      • I felt that for sure going into the BS, but it also could have been because it was cold outside and I took to long of a break in between the bbg and the strength.

    • Gerald,
      I have seen some of your numbers on here before. Why didn’t you go to the Outlaw Open? I would have figured you would have gotten an invite assuming you emailed Rudy.

  18. BBG
    snatch@
    115,115,135,135,135,135(missed the high hang),135
    C&J@
    135,185,185,185,185,200,205(all power cleans,felt great)

    Strength-done
    back squat off of 390
    front squat off of 315

    conditioning
    5rounds + 8 and 4kbs(used 70lb db)

  19. BBG:
    1) 103-103-108-108-113-113-118
    2) 133-133-138-143-143-148-153

    Strength:
    1) 180-205-215-230
    2) 160

    Cond:
    4 + 5 ring dips. Rx
    Ring dips are notoriously hard for me, felt decent today.

    2/3/2

      • oh cool, that makes sense.
        this post was not a jab at those who didn’t compete, I was just curious as to why, because I was really looking forward to seeing them compete, esp against some bad ass new comers, and some of the past games athletes. Also curious about why manimal didn’t compete

  23. Great programming as always….

    Still have tendinitis in my right elbow.

    3 pos snatch – up to #205
    3 pos clean – up to #235

    Back Squat – off #455
    Front Squat – off #385

    conditioning
    7 Rounds + Dips and 3 KB Swings

  25. BB Gymnastics
    1)185-205-210-215-225-230(fail hang)
    2)205-225-225-235-245-255-260

    Strength
    1)270-310-330-350(failed 2nd rep of 2nd set)
    2)235#

    Conditioning
    Ran out of time..prob later

    4/2/2

    225 3 pos snatch

    • This is one of the great things about the Outlaw Community…a weight that is my S PR goal for the year and dudes are doing it for reps on a 3 pos S, nice work man.

  26. BBGym:
    1) 125#
    2) 165#

    Strength:
    1) Based off 305
    2) Based off 240

    Conditioning:
    7rnds+6 ring dips
    *65# KB

    M/F/S
    2/4/3

  29. BBG –
    1) Up to 145 – 1st and 2nd pulls were pwr snatch, third from high hang full squat. Tried squatting with each one but I actually lose it when I try to drop without needing to.
    2) Up to 225#, missed at 230#

    Str
    1) Based on 315
    2) Based on 275
    Both felt good

    Cond – Did 3 Rounds – 1 Rope Climb, 8 Ring Dip, 16 Fast Swings, then 20s Air Dyne sprint; Rest 5 minutes… Needed to learn how to dig a little better… pacing feels good but gotta dig more

    Also playing basketball tonight for first time in about 5 years. skills should be a shit show.

  30. BBG:
    2×135, 2×145, 3×155 (Missed high hang on set 3)
    2×175, 5×185

    Strength:
    1) Based off 355 (Missed final rep)
    2) Based of 315

    Yup, CNS is gone. Someone make up some “If found please call” posters.

  31. Snatch- 95 (concentrated on trying to maintain “perfect” technique)
    Clean n Push Jerk-135 (concentrated on trying to maintain “perfect” technique)

    LBBS- Based off 310#
    215, 250, 265, 280

    Front Squat-Based off 256#
    185#

    WOD: 5 rds+ 18 reps RX

  33. Did my first competition this weekend. Not good but didnt expect much. Took it easy and only did conditioning.

    4 round plus 19 reps.
    Only had a 24 kg KB

  36. BB Gymnastics:
    1)Snatch 65lb
    2)Cleans and PJ 95lb for set 1 nd 2, rest at 100lb

    Strength:
    1)Back squats 140/160/170/180
    2)Front Squats 120

    Conditioning:
    5 rds assisted dips and 53lb kb

  37. Does anyone have any tips, or links to good videos, for catching heavy weight from overhead or shoulders (snatch and clean). I’ve got some gnarly bruises on my hips and the tops of my legs from catching the bar between reps. Thanks.

  38. Thought it was okay to get back to it today….. Haha boy was I wrong

    Worked up to 135 on the 3 position snatch and my back lit up BAD..

    Did AMRAP 8 minutes.
    8 ring dips (Muscle uped into it)
    16 pistols

    Got 8 rounds + 3

    AMAZING event this weekend, many great experiences and had an incredible time. Thank you to all who made it possible.

    • Johnny,

      Hey man you were awesome over the weekend. I got my ass handed to me on those second two runs but just wanted to say thanks for motivating me on that last one. Much respect to you man.

      I wasn’t even thinking about lifting yesterday. Too early haha. Ill hit it up today though.

      Great work this weekend buddy.

  40. BBG:
    1) 165-175-175-185-185-195-195
    2) 185-185-185-195-205-205-205

    STRENGTH:
    1) Done off of 355#
    2) 7×215#

    COND:
    6+9

  41. no bbg) hands all torn up and just wasn’t feeling it

    strength-1) off 365 failed last rep
    2) 225

    cond- 7+6- kb swings are a pretty big weakness of mine so I’m actually pleased with this. Lungs felt fine (unlike yesterday) grip was really the limiting factor.

  44. M/38/5’8″/188

    BB Gym:

    1) Snatch: 6×1 @ 160; 1×1 @ 165…felt good.
    2) Didn’t 3 Position Clean

    Strength:

    1) Back Squats @ 320, 365, 385, and 410; felt good.
    2) 1RM Front Squat @ 350; failed @ 370.

    Conditioning:

    5r + 11 Swings

  45. BBG
    1) 55
    2) 105, 115, 125, 135, 140, 145, 150(f)

    Strength
    1) 160, 180, 190, 205
    2) 140

    conditioning
    no time, maybe thursday

  46. 41/6’2″/205#

    Wow, rough night. That was a lot of volume. I want one of those top 20 spots bad so going to have to be careful I don’t blow my pistons before march.

    BBG:
    1) snatch 60/70/75/80/90kg (198#)
    2) cleans 70/80/90/100/110kg (242#)

    S:
    1) bs 125/145/155/162.5kg (357#) – failed my last rep of the 2. Felt back strain/tightness going into last round. Kept it tight but gave up mentally on the last rep.
    2) fs 110kg (242#) – Upped this 5kg my all time FS max of 354#. Last weeks FS, I was feeling weak.

    C:
    6 rounds + 8 RD + 9 KBS = SMOKED

  49. BBG:
    1.) 175, 175, 175, 175, 185, 185, 195
    2.) 225 x 7

    Strength:
    1.) 280, 320, 340 360
    2.) 235 x 7 sets

    Conditioning:
    7 rounds done Rx
    All ring dips done unbroken. 5 of 7 rounds of KB Swings done unbroken as well.

  50. Started training late today so ran out of time. My error.

    BBG:
    1.) 175, 175, 175, 175, 185, 185, 195
    2.) 225 x 7

    Strength:
    1.) 295, 335, skip
    2. Skip

    Conditioning:
    WIll make up tomorrow

  51. 29/m/5’11″/180
    BBG
    1) 95-115-135(3)-155(5 only one full 3 position struggling)
    2) 155-170-185-195-195-200-205

    Strength
    1) 240-275-295-310
    2) 220

    Didn’t have time to finish conditioning because other classes.

  52. Back Squat: based of 340#

    Felt heavy. Failed last 2 sets at 90% and knees buckled. Fuck.

    Front Squat: based of 295#

    Felt good. Last couple of sets were a little hard to get out of the whole.

    Conditioning: 4 Rounds + 8 dips RX

  55. BBG:

    1.) 150-150-150-155-155-155-160
    2.) 200-200-200-205-205-205-205

    Strength:

    BS: 320-365-390-410
    FS: 255

    Cond:

    5+7 Dips
    UB On all dips, 2 rds of UB KB swings.

    3/4/4

  56. BBG
    1) Worked up to 108
    2) Worked up to 133 – only did 5 sets. Ran out of gas (mostly mentally). Cleans need help lately.

    Strength
    1) Back squats at 185 – 210 – 220 – 235. Felt goooood.
    2) Front squats at 170

    Conditioning
    4 rounds + 9 KBS rx’d

  58. 1-135/155/155/155/155/165/165
    2-185/205/205/205/205/205/225
    STR
    B.S.-255/295/310/330
    F.S.-235
    Conditioning
    6 rds + 8 ring dips and 1 KB Swing

    2/4/4

  60. BBG

    only time for snatch, still working on going nfrom split to squat

    75*

    Strength

    BS-225-255-265-285
    FS-195

    Cond

    7 rounds even

    2/2/2

  61. BBG:
    1) @40kg
    2) @42,5kg
    Strength:
    BS: off 70kg, but went up to 72,5kg, felt easy:)
    FS: 45kg, easy
    Cond:
    4 rounds + 9 reps, RX

  62. Still pretty beat up from the Open this weekend so had to scale the 3 position stuff a bit to save my hands.

    BBG

    7 x 1 – 1 Hang Snatch + 1 Full Snatch, rest 60 sec.
    – 205# all sets

    Then every 30 seconds for 5 reps @ 225#. 1 miss.

    No cleans.

    Strength

    BS
    275
    315
    335
    355

    FS – 245

    Conditioning

    5 + 1 KBS. Slow and unbroken.

  63. LOVE squat days.

    Skipped BBG, last nights double KB snatch docked up my right shoulder.

    BACKSQUAT: 335-385-405-425-425-425×4 (Felt good and went for it, probably could have hit 5 reps)

    Front Squat: 290 across all sets

    Conditioning: 8 Rounds even. Rx’d

  64. bbg:
    1) 115-120-120 missed high hang, 115×4
    2) 135, 140×6

    strength:
    1) off of 195 (was high bar and I was sick)
    2) off of 200

    conditioning 4rds + 6
    first time with my new 32 kg kb, boy that was fun

  66. F/28/5’7/154

    I did it today and todays will do tomorrow as finally don’t feel sick.
    Intended to cover some of saturday as well with 1RM snatch and 1 RM front Squat. Had idea to do C&J as well, but changed my mind due to the lack of time.
    so…
    1RM snatch stays the same: 110#
    !RM Front Squat: 203# (90kg+5#) – 17# PR since 6th October! super happy about that….did not expect it.

    BBG:
    1) 100 (missed third snatch)-3×95#-3×100# (even though I don’t improve weights in snatch, I feel much much stronger…100# seems like nothing for first 2 positions)
    2)125/125 (missed last clean)/2×120/125/2×130 (again…to clean 130# first two positions was super easy)

    Strength:
    1) based off 230#
    2) based off 200# (felt super easy)

    Conditioning:
    ran out of time.

    Overall, very nice day….

  67. BBG

    1) 135#, tired from the chipper
    2) 205#, ”

    Strength

    1) 225, 265, 280, skipped last set, legs were smashed

    Conditioning
    5rds + 15 reps

  69. BB Gymnastics

    1) 3 Position Snatch: 145ln High Pulls, shoulder injury
    2) 3 Position Clean + 1 Push Jerk: 195×4/205×3
    Strength
    1) Back Squat: 265/305/325/345, had to break up the last 3 sets into singles with minimal rest
    2) Front Squat: 235
    Conditioning
    5 rounds, all KBS unbroken

  70. bbg
    3 pos snatch worked up to 70 kg
    3 pos clean worked up to 85 kg

    strength
    back squat
    8@90 5@105 3@110 2×3@115
    front squat
    7×2 @ 75kg

    conditioning
    no time

  72. BBG:
    1.) 165 across
    2.) 195x1x1xfonjx1x1xfonHhx1

    Strength:
    1.) 220×8 250×5, 265×3, 285x1fx1f
    2.) 185 across

    Conditioning:
    5+4 ring dips

  74. bbg
    1/ up to 80kg
    2/ up to 100kg

    strength
    1/ missed. hopefully later if not thursday
    2/ 105kg

    conditioning
    7+2 rxd

    • back squats
      off 165kg. weight felt really heavy today, i am on nightshift and normally experience this when on nights.

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