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.
The Outlaw Way 
So. Much. Pseudoscience.
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).
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.
That dude is ridiculous. He did 10 in the same time it took me to do 5 at 250#. Is he doing all outlaw ?
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.
thank god for people like you. As I read this whole article, I was shaking my head the whole time.
Look at that speed. Looks like he could have done 20!
Yeah Caleb is strong; he could have done way more than that. He’s also kind and isn’t really into showing up his work out partners.
Coach, did you happen to see this (http://www.ustream.tv/recorded/27582484) 1:05:30(ish) – danny nichols rocks a sub 2 King Kong! WTF!?
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
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.
Amen.
Used a microwave last night to warm up my two reese’s cookies sandwiches, am I doing it wrong?
Like.
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.
BBG
Pwr Snatch – 135
Pwr Clean – 170
STR
185
135
120
Cond – Row
148
150
146
146
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
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
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)
Where was Caleb doing this? On the moon? Fuck.
BBG:
1. 185#
2. 230#
Strength:
1a. 240#
1b. 170#
1c. 175#
Conditioning:
Run:
1:09
1:10
1:10
1:08
1:09
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
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.
BBG
-off195
-off 245
Str
1a) 185
1b)135
1c)135
CND
Run
1:30
1:30
1:30
1:35 ( close call)
1:30
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!
bbg
1)175
2)na
str
1a)185,205, 225, 235, 245
1b)185 across
1c)135, 145 x 2, 155
cond
run 1:43, 1:44, 1:47, 1:43, 1:45
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
BBG
1) 180
2) 235
STR
1a) 275
1b) 155
1c) 165 (175×3)
COND
Row 4x500m
BBG
1) 175
2) 250
STR
1a) 275
1b) 155 (dont like these)
1c) 180
COND
Run;
:46
:52
:56
:55
:57
Fuck…Burpees
Forgot to post yesterday’s. 12/11/12
BBG
1) 145
2) 200
3a)
3b)
Had to coach…No time…
STR
1) 320
Did in between classes.
COND
Had to coach…No time…
you ran a 46 second quarter mile?? Are/Were you a black collegiate track runner??
Played a lot of soccer…
That’s pretty close to the world record of 43 sec…
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.
1) pwr snatch @ 120#
2) pwr clean @ 170#
1a) 140#
1b) 75#
1c) 95#
conditioning: row @ 1:54 (no penalties)
BB Gymnastics
1) 140
2) 185
Strength
1a) 215
1b) 145
1c) 135
Conditioning
Run
1:30
1:26
1:26
1:27
1:26
BBG
1. 85
2. 105
1a. 115
1b 85
1c. 70
Conditioning (run)
1:35/1:35/1:33/1:32/1;28
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
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
Did anyone else swim??
1:48 1:43 1:45 1:44 1:47
I normally do but i just didnt feel like going to the pool halfway across the base. Just being lazy.
I do but am trying to rotate run/row/swim each time these workouts come up
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
BBG-
115
150
STR-
1a-160×5
1b-160×5
1c-125
CND-
Row
1:50
1:47
1:46
1:47
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
Oly
1) 130
2) 185
Strength
1a) 205
1b) 130
1c) 130
Conditioning
Run
1:21, 1:22, 1:23, 1:24, 1:19
2/4/8
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
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
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
BB Gymnastics
1) 155
2) 205
Strength
1a) 235
1b) 185
1c) 140
Conditioning
Row:
1:43.3
1:40.7
1:40.4
1:40.3
BB Gymnastics
1)190#
2)240#
Strength
1a)285
1b)175
1c)135
Conditioning-ROW:
1:40.1
1:40.5
1:41.9
1:43.5
3/4/1
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.
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
BBG:
1.) 165
2.) 215
Strength:
1a.) 240
1b.) 195
1c.) 150
Cond:
Running
1:17/1:18/1:19/1:18/1:17
3/4/4
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
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
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
Times were 1:14
1:14
1:16
1:16
1:16
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.
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/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
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.
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
Cond (run) :
1:13
1:17
1:12
1:12
1:12
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.
Snatches@ 135
P cleans@ 205
Ssnatch@ 240
Clean pulls@ 95
Press@ 145
Rows
140.8
142.1
145.2
147,2
1. 190 – no misses
2. 235 – no misses
felt good
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
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 🙂
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!
BBG
1) 130#
2) 165#
Strength
1a) 215#
1b) 165#
1c) 165#
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
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
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.
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.
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.