121212

Amazing first two paragraphs— quite possibly the best information/snark blog on the internets. Read: It Is Quite Possible That You Are An Idiot.


Caleb Williams – 10 Back Squats @ 352# (@ 155#):


WOD 121212:

BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps):

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

2) Every 20 seconds for 4 minutes (13 total reps):

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

Strength

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec. DEMO VIDEO

Notes: BB should rise to chest height – elbows above bar – feet should stay flat on the ground.

1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 5X400m – rest 2:1 – 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 90-95% RPE.

79 responses to “121212

  1. I love the programming, but what is this shit about microwaves being worse than satan? Snark is fine, but it’s not a reason to turn off one’s critical thinking. Don’t trust everything you read. Scratch that. Don’t trust anything you read. Read, and then read some more. We do this for exercisey stuff, why not quasi-scientific unsupported claims about household appliances. Find stuff like this (http://elgringosalsero.hubpages.com/hub/The-Myths-About-The-Dangers-Of-Microwave-Ovens), and this (http://www.physicsforums.com/showthread.php?p=2734921).

  2. LOL at that article. Someone needs to put a “OH NO my microwave is gonna kill me” piece on snopes. That said, microwaving does tend to make food taste like shit, which is reason enough to avoid using one.

  3. I do Cross-fit out of H-town Cross-fit in Houston texas. I follow your blog a lot and love it. I did the workout today in fact. I’m also an ENT doctor over here. This article is complete nonsense. The guy who wrote this is the kind of guy who drives me crazy. He thinks that because he read an article (the main article he cited by the way is from an organic/nature web site that itself offers NO citations) that he can spout off like he is a scientist. He throws around a lot of strong language and asterisk imbedded f-bombs and thinks that makes him some sort of champion for a cause. The fact is that putting out information on the internet like it is fact, when it concerns people’s health and well being, is irresponsible. The irony is that you would have to be an idiot to believe all of this nonsense. I did some research on the regular ass internet search page and on Pub-Med. The fact is that we don’t know a whole lot about microwaves but most of what we do know indicates it may actually be safer than conventional cooking. Conventional cooking too long degrades nutrients and burning and smoking food causes formation carcinogens. Microwave heats up water and oil in food and probably does the same in respect to how long and hard you cook it, but research (although little) indicates the shorter cooking time may reduce these ill-effects. Who knows, maybe with more studies we could find out that microwaves cause robot AIDS and testicle shrinkage. But don’t take leave of your senses and simply indict something because you think there is something wrong with technology. The conventional oven was once a new technology… and so were the food dehydrators that they use to make the hippie granola crap that i’m sure this guy likes. Many families rely on the quickness of the microwave to get their families fed. Don’t be an ass hole and make a single mom feel bad about feeding her kids microwave food when she only has 10 minutes to cook after working all day and her kids get home. This guy is the idiot… i feel better now. I think i’ll post this on his blog page as well.

    Below are some quick references:
    http://www.cfs.gov.hk/english/programme/programme_rafs/programme_rafs_ft_01_02_mcfs.html

    http://www-ncbi-nlm-nih-gov.ezproxyhost.library.tmc.edu/pubmed/15072585

    http://www-ncbi-nlm-nih-gov.ezproxyhost.library.tmc.edu/pubmed/22838849

    http://www-ncbi-nlm-nih-gov.ezproxyhost.library.tmc.edu/pubmed/22294443

    Keep up the great blog!
    I hope to be invited to the Outlaw open one day… i’m getting kind of old though.
    -Nick Sorrel

    • Hyperbole tends to be common in pseudo-scientific nutrition blogs. Props to you for the empirical references and lack of douchebaggery.

  4. the microwave article is cool; our’s broke a few years back and my wife and I decided to not get a new one, which was cool b/c we had a baby. it’s amazing how convenient a micro is, but it’s also amazing how easy it is to adapt to life without one and like the post above said, how much better your food tastes. I guess all those guys microwaving their sweet potatoes PWO are just wasting their time! great post

  5. The article on microwaves is a bit much. There are tons of oversimplifications there. A major one is that the acrylamide is really only produced from carbs and thus starchy foods. It is also produced from ANY cooking method – not just microwaves. Studies do show that there is more acrylamide from microwaving than boiling, but is this biologically significant? We don’t know. It’s like the higher than normal levels of arsenic found in rice not too long ago. Further, the microwave effects on hormone production require plastic to be heated in the microwave (though the author does get to this by the end of the post). If you use a glass or porcelain container this can be avoided. At any rate, not trying to champion the use of microwaves here, just a note to be wary of those who cite facts with little to no referencing of the actual studies.

  6. Pwr Snatch-based off 175
    135
    Pwr Clean-based off 230
    176

    STR-
    235
    135
    130 x2 125 x2

    No time for METCON, rushing to get to Finals…maybe later.

  7. 1) 135
    2) 185

    3a) 215 (with straps, holy shit that helps)
    3b) 145 (again with straps, could have gone heavier)
    3c) 125

    Con
    1:39, 1:39, 1:39, 1:43

    3/4/6

  8. BB Gymnastics
    1) 155 (bad news)
    2) 195

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

    Conditioning
    Row:
    1:41.4
    1:39.8
    1:40.6
    1:40.9

  9. MFS: 3/7/6 (Graduate school final exams….)

    BBG:
    1. 135 (felt like crap)
    2. 185 (even more crap)

    Strength:
    1a. 185
    1b. 135
    1c. 115

    Conditioning:
    Row – 1:46, 1:46, 1:47, 1:48 (I paced a little more than last time)

  10. Last night:
    Every 30 sec Power Clean & Jerk 135 to 245 by 10 lbs, then

    Death by Ring Dip 10 rounds with 3 ub Power Cleans @ 155 buy in each minute.

    Had to do today’s wod real early – was at the gym before 5 am actually, but ended up having a real good session.

    Oly:
    A. 3 pos Power Snatch w/up 75 -> 135 by 10, then
    Power Snatch EMOM 140/1 -> 200/1 by 5
    B. 3 pos Power Clean & Jerk w/up 135 155 175 195, then
    Power C&J EMOM 210 220 230 240 250 260

    SSC: Every 2 mins for 20 mins:
    3x Deadlift @ 123 kg (270) + 100 lbs of band tension @ top
    7x HSPU’s (strict, lim)
    15x ub DU’s

    Conditioning: Cadence runs 5×400 m Rest 2:1
    1:29 @ 90, 1:27 @ 92, 1:22 @ 94, 1:18 @ 96, 1:16 @ 98

    Felt way better than last week where I barely was able to keep pace for 800 @ 90 bpm.

    Reverse Hyper 2×15 @ 200

  11. You guys ever see a good Olympic lifter do slow squats? Once in a blue moon maybe.. Sure Caleb could have gone heavier but then he would sacrifice speed and that seems to be very important when you want to lift heavy stuff overhead.

  12. Bbg
    1) 180 no misses
    2)245 no misses
    Strength
    1a)245
    1b)245
    1c)165
    Conditioning: run
    1:16.1
    1:15.5
    1:15.4
    1:15.6
    1:15.5
    Average 10 sec faster than last time and felt really good all day!

  13. BBG:
    1) 108 for all reps
    2) 143 for all reps
    3a) 185
    3b) 83, hard to do with heels on the ground!
    3c) 98
    Runs (only had time for 3)
    1:37, 1:37, 1:32. Stoked about my 1:32! Getting faster.

    3/4/3

  14. BBG:
    1.) 135
    2.) 225
    Dropped both weights to focus on speed and technique.

    STR
    1a) 210
    1b) 210
    1c) 165 pushed for 5reps every time got 4, 3, 3, 4

    Runs:
    Very little time, doing later. Promise.

  15. BBG
    1) 150 no misses
    2) 205 no misses

    Strength
    1a) 210,220,230,240,245 (used straps for the first time today, could only work up to 205 last time)
    1b) 120, 120, 125, 130, 135
    1c) 140, 140, 145, 145

    Conditioning: run
    1:06
    1:05
    1:07
    1:07
    1:09

  16. BBG:
    1) 180. Felt great
    2) 205. Felt great

    STRENGTH:
    1a) 215
    1b) 165
    1c) 150

    COND:
    Run: 1:10, 1:07, 1:05, 1:06, 1:05

  17. BBGym:
    1) Based off 160
    2) Based off 210

    Strength:
    1a) 205
    1b) 120, 4×115
    1c) 2×125, 2×120

    Conditioning:
    4x50cal AirDyne:
    1:55, 2:10, 2:10, 2:15
    30 burpees

    M/F/S
    3/6/4

  18. light today, working with Oly coach again tomorrow
    135
    205

    str
    225, 205, 205
    hang muscle clean 185, 185, 205
    155, 155, 155

    :30 on :30 off on rower for 7 rounds was all i had time for 1244 m

  19. Snatches completed with 205
    Cleans completed with 265
    1a) 275 across
    1b) 225 across tough
    1c) 165

    Row
    1:33.3
    1:33.3
    1:35.1
    1:36.1

    Shitty but good to be back after a vacation

  20. 2/3/3

    BBG
    1- 145 no misses, 2nd pull felt like crap every time
    2- 200, super easy

    STR
    1a- 200
    1b- 200 (maybe a little too heavy)
    1c- 130/130/140/140

    Conditioning
    Row 1:34/1:36/1:39 (ouch)/1:39 (double ouch) rolled off rower
    ***every round, I fatigued significantly at about 400m

  21. bbg
    1) 100#
    2) 135#

    strength
    1a) 140, 140, 140
    1b) 55, 55, 55, 65, 65
    1c) 90, 85, 75, 80, 80

    cond
    5x400m run
    1:44, 1:43, 1:41, 1:46, 1:40

  22. Swimming in early afternoon.
    1:27 1;30 1:30 1:32 1:32

    BB shit.
    1) 155 No fails
    No way I could do 75% off max snatch today. Did off pwr snatch
    2) 215 no fails 75% of clean

    1a) 235
    Did alone
    1b) 135
    1c) 135
    Coupled this.

    4/6/7
    HTFU kinda day.

  23. BBG
    Snatch at 120
    Cleans at 150

    Strength
    Snatch Pulls 175-175-180-180-185
    Clean hi pulls 85-85-95-95-95
    Presses – 55-80-80–85-85-90

    Rowing
    1:54.1
    1:54.7
    1:55
    1:55.6

  24. BBG:

    1) 180 no fails
    2) 225 no fails

    Strength:

    1a) 275 for the first 3. 295 last two
    1b)185 for the first 3. 195 last two
    1c) 135 all

  25. BBG
    1) 98lbs
    2) 133lbs

    Strength
    1a) 193 – up 10lbs from last week
    1b) 133 – same as last week
    1c) 85-90-90-95-100 – feeling a lot better

    Conditioning
    5x400m Run
    1:33.46
    1:33.22
    1:32.81
    1:35.85
    1:35.00
    …And zero burpees

  26. 1) 135#
    2) 175#

    1a)205#
    B) 155#
    C) 135# failed Fifith rep of fourth set

    Did 400m runs 2 seconds slower on last 3 sprints no burpee penalties

  27. BBG

    115*
    165*

    Strength

    155
    135
    125

    Cond

    Run 3 x 600m.
    1:50
    1:47
    1:51

    first cond of the week. definitely showed

    1/7/3

    microwaves are PCB’s. Personal Cancer Box’s.

  28. 1) 105
    2) 145

    1a) 155 (30 lbs less…no chalk at a sweaty Golds Gym)
    1b) 95
    1c) 95

    Row
    1:51
    1:52
    1:54
    1:54
    …..upper body, all of it, sore as shit
    3/5/7

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

    Strength
    1a) 240 (ouch heavy)
    1b) 115 (wanted to move feet so bad)
    1c) 130

    Conditioning
    Row 5x500m rested 2:30 instead of 2:1
    1:48.1
    1:49.1
    1:46.8
    1:46.7

  30. BBG
    1) 205 – had to squat the last few
    2) 245 – had to squat the last few

    Strength
    1a)245,245,245,265×2
    1b) Not done.
    1c) 155×2,175×3(with misses

    Conditioning

    Track Night WOD

    30 seconds on 90 seconds off for 8 intervals.

    Pretty much all out every 30 seconds and it was brutal.

  31. Power snatches @ 82.5kg. Misses on 3,6,9,10 and full squat catches on 8,12
    Power cleans all good

    Pulls lowered to 100 to focus on position
    High pulls @ 80kg. Hard to stay flat footed
    Presses @ 65kg

    Rowing
    1:36
    136.7
    1:37.7
    1:36.5

    MFS 456

  32. 1) 75kg – one miss
    2) 102.5kg – no misses

    3a) 112.5kg
    3b) 100kg
    3c) 1×65, 3×67.5, 1x65kg

    Row:
    1:35.8
    1:38.1
    1:39.3
    1:38.8
    Don’t know if i understood the work/rest ratio right. I restet half the time it took me to complete 500m.

  33. BBG: Power Snatch 75lb Power Cleans 105lb

    Strength
    1a)155
    1b)75
    1c)80lb first 2 sets, 75lb last 2 sets

    Conditioning: Row 1:53/1:54/1:58/1:57 and 30 burpees

  34. BB Gymnastics

    1) Made @85#. No misses.

    2) Made @125#. Easily.

    Strength

    1a) 5X3 3 Stop Snatch Pulls @185#. False grip hurts.

    1b) 5X5 Hang Clean Hi-Pulls (flat footed)– 2×120#, 3×125#.

    1c) 4X5 Split Press – 2×100#, 3×105#. This time it was much easier than last week though I went heavier.

    CONDITIONING:

    Skills : AMRAP 60 sec for each station and rest of 60 sec between stations

    Push up clap
    Jump Squat
    V-Sit
    TOTAL REPS: 130.

    WOD #1 :
    6 Rounds

    20 m Broad Jump
    5 Power Cleans@50kg
    5 Push Jerk@50kg
    TIME: 10:17min.
    Totally sucked at it. Did not feel at all as jumping and BBG before took all my energy without even noticing. I feel like I need a drink today🙂

  35. BB Gymnastics

    1) 93

    2) 113

    Strength

    1a) 5X3 3 Stop Snatch Pulls @143.

    1b) 5X5 Hang Clean Hi-Pulls (flat footed)– 63

    1c) 4X5 Split Press – 75

    CONDITIONING:
    Row
    1:50.7
    1:50.3
    1:51.4
    1:53.1

    Yeah! No burpees!

  36. BBG:
    1.) 160
    2.) 190

    Strength:
    1a.) 215
    1b.) 135
    1c.) 145x(4ff), x5x5x5x(3fx1f)

    Conditioning:
    Run on a 100m indoor “track”
    1:23, 1:20, 1:17, 1:20, 1:18 + 50 Burpee

  37. BB Gymnastics
    1) Power Snatch : 105, slowly getting back to snatch
    2) Power Clean: 225, based on 295 squat clean
    Strength
    1a) 3 Stop Snatch Pulls – 245
    1b) Hang Clean Hi-Pulls (flat footed)– 145
    1c) Split Press – 145
    Conditioning
    Row: 4X500m – 1:37/1:37/1:40/1:40

  38. This was my first Outlaw workout. I love the site and programming.

    Power snatch 105×1 every 20 secs for 4 mins
    Power clean 148×1 every 20 secs for 4 mins
    3 stop snatch pulls 148 5×3
    Clean pulls(not high) 192 5×5
    Split jerk 110 4×5
    Ring pull ups into MU transition 3×3, MU kip 2×2
    Run 4×400 1:30 secs- no burpee penalty.

  39. Took this day off. I THINK Rudy meant 5×1 with more weight yesterday, not 5×2’s and I think I overworked myself. Both of those demands were not happening although I tried! Body was wrecked, needed an extra day of recovery after that one.

  40. BBG
    1- power snatches 77.5kg
    2- power cleans 100kg

    Strength
    1a- 127.5kg for all sets
    1b- 80kg for all sets
    1c- deficit HSPU on 2x 20kg plates (need to work on HSPU so this is why I am doing this)

    Conditioning
    Row- 1.36, 1.38, 1.37, 1.37
    I wanted to swim, headed up to the pool and it was booked out so by the time I got back down to row I cooled down and motivation went out the window.

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