121205

I’ve got another two hours in the air, and I’ve got some internet, so I’ve started to work through the Outlaw Open scoreboard and try to put some thoughts together. I am in love with the concept of multiple data points, and in the first 15 minutes or so, I’ve already found some nerd gems. I’m only going to deal with the women’s side today, and I’ll try to get to the men’s tomorrow. Before getting into the numbers (completely), I’d like to share a few highlights.

-Kristan Clever’s 4:09 on the Wheelbarrow/HSPU workout was well over a minute faster than the men’s fastest time. Kristan did the first set of 40 HSPU not only strict, but unbroken.

-Elisabeth Akinwale, who is considered a “big” athlete, came in 2nd on the agility test (to Ingrid Kantola who was an Olympic hopeful pole vaulter), and came in 2nd on the max effort pull-ups with an unbroken set of 49—only 4 reps behind 110# Natalie McLain.

-Speaking of Natalie, she won 4 of the 6 events in the mile repeats workout. Her slowest mile was 6:04, and she did 53 unbroken pull-ups. She also came in 9th on the 3 minute row test. This is not earth-shattering, unless you consider the fact that she is 5′ tall and 110#.

-Lindsey Valenzuela did not win the inaugural Outlaw Open because she out lifted everyone, it certainly didn’t hurt, but IMO it was not her lifting the earned her $10k. I believe she won because she came in 2nd place on both of the 150 point workouts. Elisabeth came in 4th & 7th on the 150 point workouts, that gave Lindsey an advantage of 35 points.

-As Dan said in his Top Ten Moments post, Rebecca Voigt is really good.

20121204-234022.jpg

Now for nerd time…

My greatest fear when putting together this event was that it would fall into the category of too “strength biased”. The event started with a Weightlifting total, so we had to figure out a way to create some balance. I’ve always loved the concept of repeats and seeing how much they would taper off over multiple rounds (using miles as the test this time). We decided to give the exact same amount of value to the miles, that we’d given to the lifts. This was we would have a “fair” set of 6 data points that wouldn’t be biased in either direction. Here’s a few interesting things I’ve noticed after sitting with the numbers for a while…

-Rebecca Voigt scored the exact same amount of points on the lifts, that she did on the miles: 122/122.

-Natalie McLain finished 1st on all 3 runs, but was 21st on all 3 lifts. Lindsey Valenzuela finished first on all 3 lifts, but was 10th on all 3 runs.


WOD 121128:

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Power Clean @ 75% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 3X200m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.

87 responses to “121205

  1. Spent a solid time on Google an this site trying to avoid this “dumbass nooB question”, but I have failed:

    “Maximal RPE” means……..?

    I am planning on just running FAS “fast as Shit” unless “RPE” means otherwise

  2. Oly
    Snatch off 165 (at 123)
    Clean off 265 (at 198)

    Strength:
    3 stop snatch pull: 242/253/265/276
    Hang Clean Hi pull @ 220
    Split Press @ 139

    3x800m Run
    1.43/1.44/1.45
    on treadmill with 2% incline

    • …don’t feel too badly though. While falling short of the WORLD record, that 1:43 800M time does break the all-time and forever record for NCAA D1 men or women (indoor or outdoor).😉

      • I don’t buy that for a second. Treadmills don’t typically have a speed setting fast enough to sprint, not to mention there isn’t a chance in hell you did back to back sub 1:50 800’s. You should be running track, so quit lifting and try out for the Olympics

        • Salty much Doug? On a serious note, Doug, what was your lifetime PR 800? Was it while running track at UNC? ( See how I threw that in there so people know you know your stuff?)

          • Something like 1:51 and change. It was after 18 months of only training for the 800 and the 1500. I looked like a cancer patient at 153 pounds. I did like the props tho

          • and we miss you over in Durham on Saturdays Brandon. Need to come up with a sat that works for all of us and a lifting session

  3. BBG:
    1. 185#
    2. 230#

    Strength:
    1a. 225#
    1b. 205#
    1c. 145# 155# 160# 165#

    Conditioning:
    Run 3x800m
    2:56
    2:57
    2:54

  4. BBG
    1) 175
    2) 240
    Strength
    1a) 245
    1b) 205
    1c) ME HSPU+ME kip 11+3, 10+2, (2(fell),4+2), 6+4
    Cond – 3x800m run, refused to do burpees
    1) 2:47
    2) 2:41
    3) 2:44

  5. BB Gymnastics:
    1) 155#
    2) 190#

    Strength:
    1a) 185#
    1b) 165#
    1c) 135#

    Conditioning:
    Run
    3:17
    3:05
    3:04
    25 burpees

  6. Oly
    A. Power Snatch every 30 sec: 75 85 95 105 115 125 135 140 145 150 160, then
    EMOM 165 170 175 180 185 190 195f
    B. Power Clean & Jerk every sec: 135 145 155 165 175 185 195 205 215, then
    EMOM 225 230 235 240 245 250
    C. 3 stop Snatch Pull + Hang High Pull 3×3 @ 190 with straps

    Every 2 mins for 5 rounds
    1x DL @ 319 lbs + 160 lbs of band tension @ top
    6x lim HSPU – testing depth for next month’s cycle
    9x DU UB

    Reverse Hyper 2×15 @ 150

    Conditioning: Rowed last week, so running this week.
    3×800
    3:02
    2:59
    3:01

    Did the first 800 with metronome @ 90 cadence – definitely lost some of that footwork speed – felt sluggish & last 200 m was going out of sync all over the place.

      • What Zach said – a thing that clips on your shorts (I actually carry mine in my hand otherwise I don’t want it to fall off).
        A bit of an elaborate video: ttp://www.youtube.com/watch?v=LQyijTm2rDw

        To me it’s similar to doing EMOM Snatches/C&J to stay efficient & not end up running pregnant penguin/panting bear style. Learned about it during the CFEndurance seminar & use is sporadically here & there.

  7. BBG

    Snatch-105-not required % but 125 wasnt going up

    Power Squared Cleans-165. easy

    Strength

    155
    145
    115

    no time for cond

  8. BBG
    Power snatch @ 75 kg based of 100kg
    Power clean @ 102.5 based of 135kg

    Strength
    3 stop – all at 110kg
    Hang pulls – all at 110kg
    Split press – 55, 65, 65, 67.5kg

    Absolutely wasted, so i was weak minded and skipped the conditioning…

  9. BBG
    1) 135 (1 fail)
    2) 185

    STR
    a) 185
    b) 135 (I have found my pulls SUCK)
    c) 115

    COND
    Row: 3:39, 3:38, 3:36

    2/4/4

  10. BBG

    PS @ 115#
    PC @ 155#

    Strength

    3 stop – all at 135#
    Hang pulls – all at 135#
    Split press – all at 120#

    Conditioning

    800m Run x3 1. 2:57 2. 2:56 3. 2:54

  11. BBG:
    Snatch done: first day in FOREVER that it felt like I could actually snatch without my shoulders falling off
    Cleans done, easy. Thank you!

    Strength:
    1) 110, 115, 120, 125
    2) 85 across
    3) 60 across (kg for all)

    Conditioning: Rows:

    1) 3:20 –
    2) 3:38
    3) 3:39
    30 burpees

  12. I am relatively new to following THE WAY (1 month in), and I think I generally understand 1:1 when performing lifts/reps, but what does 1:1 mean on the rows, runs, swim? Is it rest the same amount of time that it took you to perform the actual activity? Rest 1 min after each, then repeat? Thanks in advance, JP

  13. BBG:
    1) 145#
    2) 205#

    STR:
    1) 260# (up 5)
    2) 205# (did it as TnG Hang Clean High Pulls)
    3) 130# (up 5)

    Cond:
    Worked strict C2B Pull Ups x 10-15, DB High Pull x 8-12, and pistol practice x 20-30/leg.

  14. bbg
    175#
    225#

    no strength- I’m lazy and ridiculously sore

    cond-
    runs
    all around 2:30- i think our 800 meter run might be slightly less than 800 meters or I just got a lot faster from my cross country days. My legs and ass were on fire the entire time from yesterdays squats.

  15. BBGym:
    1) 125#
    2) 160#

    Strength:
    1a) 195
    1b) 145
    1c) 2×120 2×125

    Conditioning:
    3x800m run: 3:02, 3:00, 3:01

    M/F/S
    2/3/5

  16. 2/3/2

    BBG
    1) 145
    2) 200

    STR
    1a)185
    1b) 185
    1c) 125/125/135/135

    Conditioning
    3x800m Run: 2:48, 2:49, 2:49

  17. BBG

    1) 225 (85%, Full Squat, 1 miss)
    2) 245 x 6, 265 x 4 (Full Squat)

    Power versions bother my shoulders lately and mess with my timing.

    Strength

    – Tomorrow

    Conditioning

    3 x 800m Run

    3:07
    3:03
    3:00

  18. 41/6’2″/205#

    BBG:
    1) 80kg (176#)
    2) 110kg (242#) – shoulder pain, power cleans agitated it. squat cleans don’t seem to have the same effect. *sigh* buggers

    S:
    1a) 100/105/110/110kg (242#)
    1b) 90/90/95/95kg (209#) – these don’t feel right. need to drop weight and get advice on this movement.
    1c) 70kg (154#)

    C: Drove 800m from gym and ran it. Didn’t have time to drive to track and I hate treadmills.
    3:07
    3:11
    3:10

  19. 1) 175
    One fail. Caught it too low.
    2) 210
    No fails, did pwr clean and push press.

    Strength:
    Did squats from yesterday.

    Cond. run.
    3:18
    3:15
    3:12
    All runs faster than two weeks ago. Still sucked.

    2/4/3

  20. BBG
    1) 70kg 70% of 103kg should of went heavier but went heavy yesterday for extra sets
    2) 110kg 80% of 136 snatched were light so went heavy on these.

    Strength
    A) 110kg
    B) 110kg
    C) 70kg

    Rows
    3:28
    3:28
    3:33

    20min HS walk work
    3×5 bar mu and kipping rhspu

  21. BBG
    1) Snatch – half at 103lbs (75%), half at 108
    2) Cleans – 123 (75% was 133 – trying to hone in technique)

    Strength
    1a) 183
    1b) 133
    1c) 2x85lbs, 2x90lbs

    Conditioning
    Rowing tomorrow

  22. BBG:

    1.) 165
    2.) 220

    Strength:
    1a.) 235
    1b.) 195
    1c.) 145

    Running short on time so hit the good ole’ Airdyne. 0:20 on 0:40 rest for 10 min. Going to hit the track tomorrow.

    2/4/4

  23. 29/m/5’11″/180
    BBG
    1) 155
    2) 205

    Strength
    1a) 235
    1b) 135 (UB and focus on form)
    1c) 125

    Conditioning
    Row 1000 then AMRAP 135 Thrusters in min
    Rested 2min then another 1000

  24. Bbg
    Power Snatch 120-120- 120 -115 x8
    Power Clean 150

    Strength
    3SSP 150-170-180-180
    HCHP 85-105-125-115
    SP 85-90-95-95(4)

    Conditioning
    3x 800m run
    3:14
    3:13
    3:06

    25 burpee penalty – 1:09

  25. bbg pwr sn-135 first half then went up to 155 pwr cn – 205
    str 3ssp – 185 hchp – 205 sp – 135
    the split press was really hard for me to stabilize on. awesome movement, alternated legs each time as well.

    cond
    rowed 1k in 3:40?
    then ran 800mx2
    3:20 3:23

    my conditioning sucks at the moment! It’ll get better soon though :] I’m already feeling stronger after starting this programming last week.

  26. BBG:
    Snatch – 155×5, 165×6
    Clean – 225×11

    Strength:
    1a.) 225
    1b.) 225 (too heavy, not very good)
    1c.) 135

    Cond:
    Row 3:45, 3:50, 3:50
    (sore as shit from weekend competition – terrible programming at this comp.: 3 min AMRAP of 285 deadlifts followed by a 3 min AMRAP of 155 cleans… really creative…)

  27. BBG:
    1) @40kg
    2) don’t really have a 1RM power clean so I started at 45kg and ended at 60kg

    Strength:
    a) 65kg
    b) 45kg
    c) 32,5kg, only made 4 reps on 3rd round

    Conditioning:
    Rowing, around 4:14

  28. BBG: 1)70lb 2)95lb both lighter than 75% to get better technique
    Strength: 1a) 145lb, 1b) 80lb, 1c) 75lb
    Conditioning: Row 4:02/4:04/4:08 and 30 burpees

  29. F/28/5’7″/154

    BBG:
    1) 90#
    2) 125#

    Strength:

    1a) 155/175/175/180
    1b) 115/115/115/120
    1c) 95/95/95/100 (missed last rep, just could not press out)

    Conditioning:

    3x800m run:
    3:49min/3:33min/3:22min. +50 burpees

    M/F/S 4/6/2

  30. snatch 175
    clean 235
    strength: 255, 255 should have been lighter, 155
    conditioning: row: 3:39; 3:40; 3:41

  31. BBG
    1. 80#
    2. 110
    Strength
    1a. 120
    1b. 105
    1c. 70
    Row 3 x 500m (time constraints)
    2:10/2:05/2:01 30 burpee penalty

  32. BBG
    1. 145#, Felt light and strong
    2. 215#, Felt a little heavy but moved strong

    Strength
    1a. 165#
    1b. 225#
    1c. 145#, got a little tough on the last set, failed last rep

    Conditioning
    Swim
    1. 3:42
    2. 3:39
    3. 3:47
    20 burpees

  33. BBG:
    1.) 175 No misses
    2.) 225 No misses

    Strength:
    1a.) 295, 295, 295, 295
    1b.) 275, 275, 275, 275
    1c.) 155, 155, 165, 165

    Conditioning:
    Rowing
    3:56, 3:53, 3:55
    No Burpees.

  34. BBG
    Squat Snatches at 155
    Squat Cleans at 205

    Strength
    155
    155
    120 (should have gone heavier)

    Cond
    2k row for time: 6:51

  35. bbg
    power snatch @60kg
    power clean @75kg

    strength
    5×5 strict press @57.5
    5×8 strict chins

    conditioning
    3 x 800m
    1.45/1.42/146

  36. BBG:
    1.) 155
    2.) 185

    Strength:
    1a.) 210
    1b.) 165
    1c.) 140x(4×1), x5, x5, x5

    Conditioning:
    Row: 3:36, 3:34, 3:30, + 30 Burpee

  37. BB Gymnastics
    Power Snatch: 160lbs based on 210 Snatch, High Pulls
    Power Power Clean: 225lbs, based on 295 clean
    Strength
    1a) 3 Stop Snatch Pulls – 240
    1b) Hang Clean Hi-Pulls – 165
    1c) Split Press – 140
    Conditioning
    Row: 3X1000m – 3:41/3:39/3:37

  38. bbg
    1/ 75kg
    2/ 100kg

    strength
    a/ 115kg
    b/ 90kg
    c/ 65kg failed last set

    conditioning
    missed hopefully catch tomorrow with missed back squats

    • conditioning
      swimming
      around 4.30. i cannot swim for shit. i was being overtaken by people old enough to be my grandparents… and they wern’t even puffing.

  39. Bbg
    1- 75kg
    2- 100kg

    Strength
    1a- 125kg
    1b- 90kg
    1c- done deficit HSPU on 2x20kg plates

    Conditioning
    Swimming times where something like 4.40ish

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