Dear Jesus,
Please let RG3 play this week. Thank you in advance.
Many of you may be wondering why I have chosen to use this post to say a prayer to the Good Lawd for the health of RG3. The reasons are two-fold: 1) I love the Redskins more than I love anything that is not biologically related to me, and they have SUCKED…for a very long time. 2) Because it’s my blog, and I will post macrame plant hanger instructional videos if I want. Also, RG3 is on a whole other level of awesome, and if you are not a Redskin fan you now officially hate us for having him. So… SUCK IT.
Oh, BTW, if you CLICK HERE and watch for a little while (1:30), you will see RG3 Safety Bar Squatting SIX-HUNDRED-AND-NINETY-FIVE POUNDS. See, I made it fitness-y.
Corey Capella – 395# Front Squat:
WOD 121214
Strength
1) Every 40 seconds for 6:00 (20 total reps):
2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension
Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2) Bench Press: 3X10 – absolutely heaviest possible each set, rest as needed.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
7 Rope Climbs 15′
7 Push Press 185/120#
5 Rope Climbs 15′
5 Push Press 185/120#
3 Rope Climbs 15′
3 Push Press 185/120#
-then-
Row 100 Calories
For time.
Midline
1a) 3XME Strict L-Sit Pullups – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.
The Outlaw Way 
Oakland raiders?
I’m not a Redskins fan but I’m glad the NFL has ‘football jesus’. Athletes that redine positions are always a lot of fun to watch. Maybe he just needs a get well soon card?
What is your best sub for rope climbs?
This isn’t by the books but I subbed one Burpee muscle up for every rope climb.
I may be living in Denver now, the land of PFM, but I will always be a Skins fan.
HTTR!
What’s that? You didn’t see RG3 squat 695? Well I did. You just have to believe in the Threesus.
RG3… Cam Newton. One year wonder. U should b watching real football like the CFL, go Eskimos!
As a Baylor alumni and Cowboys fan it’s been a difficult pill to swallow, but my Cowboys allegiance is slowly waning.
Deads
255* no bands
Bench
155-175 (9)-175(9)
Skipped cond
Midline
10-10-7
Sub’d GM-135-145-145
1/1/1
12.14.12
Strength
1) 155# (easy)
2) 85, 90, 92# (not so easy)
Conditioning
Reduced climbs to 4, 3, 2 & 95# Push Press
=24:58 (holy moly that was insane! You win Outlaw, you win…)
Arm and ass buster today… HAVE FUN!
Str –
1) off 485
2) 225,230,235
Cnd –
12:15
Midline –
1a) 13,10,10
1b) done
RG3 is a stud no doubt. But just like all of the QB’s like him, (remember when Vick entered the league? Everyone said the same things.) he will not win a super bowl. Andrew Luck is where it’s at!
Strength:
1) 275 + green bands
2) 185 (8+1+1 on last set)
Conditioning:
16:16 (had to push jerk)
Midline:
8-8-8 (lower-case ‘h’ pull-ups)
1) 255 + RED
2) 205, 210, 210 (8, then 2 with a little assistance)
CON
19:11, all push press
Mid
skipped (time)
2/3/1
rg3 is a beast.. they would’ve killed my fave team (Steelers) if his receivers had caught any of those beautifully thrown balls.
1) 350+purps
2) 275, 300, 275 (lulz @ me, benched 25# more than i squatted) first set with 275 was easy, 300 was pretty tough, last set was 275 i barely got the last rep locked out. i’m pretty stoked with how much my bench has improved with this program. never had anything more than 225 for 10 reps before today.
conditioning 11:31 subbed bar muscle ups for rope climbs rx weight
midline 6 strict l-sit pull ups all 3 sets gh raises done
Oly:
A. W/up every 45 sec do 3xHigh Pull from Hang + HSqSn 75->135 by 10 lbs, then
Every 45 sec Squat Snatch 140/1 -> 185/1 by 5 lbs, 190ff 190/1 195/1 200/f 200/1 205ff
B. Squat Clean & Jerk 140 160 180 200 220 240 260
SSC: Every 2 mins for 20 mins do:
1 & 1/4 Front Squat @ 231 (105 kg)
3x Shoulder Press @ 135
Run in place with jump rope (usually it’s row, but it was in the wod)
Conditioning:
10:45 Rx’ed. Push Pressed all the reps since wasn’t sure if PJ was ok.
I’m headed to Vegas for work in a few weeks. Any of you guys know if there are Outlaw-Friendly gyms out there?
Either way i’m sure they will have an easy drop-in system set up.
I don’t own a gym(besides my garage) but there are multiple gyms with open gym available. I also lift with my friend who owns a studio he train out of. Hit me up if you like and we can maybe work something out.
– Josh
Thanks Bro!
Strength:
DL – 240# + Purple Bands
Bench – 135-135(9)-135(9)
* Not great considering I did 15 reps for 5 rounds during Lynne @ 135#. And yes, I do weigh 135#.
Conditioning:
Subbed for:
9-7-5 of:
OHS (155#)
Muscle-ups
-then-
50 Burpee Box Jumps
* Worked out at my high school so fortunately they had Bumpers but no Rower or Ropes, brought my own Rings…
Midline:
1a) 10-8-8 (on Rings)
1b) used a 45# plate.
M/F/S
3/3/2
Strength:
1) 275 + green bands
2) 185
Conditioning:
25:56 (had to push jerk most) rope climbs really slow
Midline: Made a marathon out of conditioning f*%# midline today
Deadlift: 315 blue bands rogue rig
Bench press: 195-205-225 for 6
Conditioning: 11:16rx +5:25 100cal row fuck rope climbs…
Midline :
4 l sit pull-ups
Other done
I hate rope climbs so much…
Strength
1)255#
2)184-205-215(6)
Conditioning
14:35(died on the row)
Midline
Done
1) 225 + purple bands
Fast
2) 175 185 190×8
Cond: 14:55 total
Did 10/7/5 climbs in 10ft rope.
8:22
100 calorie row
5:56
Midline
6/6/6 – totally smoked for pullups
Done on floor – gh raises
2/3/2
DL- 215+ blue bands
BP- 205, 200, 195
METCON pt. 1- 8:15 175# (should’ve done 185#)
Pt. 2- 6:35
Midline:
L Pullup- 6, 7, 6
GH Raise- Done
Strength
1) Used 290
2) 135, 185, 225(8 times)
COND
14:19
Midline
1a) 5, 10, 8
1b) done
DL off 275,
160+ blue band.
BP 190, 200, 205, and 210 just because.
metcon 11.30 first part @155, 7.50 second part.
No midline. No arms.
STR
1) Off 550
2) 185
CND
11:47
Midline
Later…
str
1)wk11of12 from summer DL program 295 + elitefts black +rogue blue
2)135 across
cond
14:55
mid
1a)5,4,4
1b)na
BBG
1. 125 + blue bands
2. 105#
Conditioning
Rope climb/85 pp did not time
Row 7:04
Midline
1a. 8,6,4
1b. done
1. 295+blue bands
2. 225, 225, 245
Conditioning
Rx’d 13:37 total time. Rowing was pitiful for the most part. Rope climb/push press was great.
Midline- swimming later instead
Jim Rego
cond:
10:25 Rx
Strength
1) 275+bands
2) 185, 205, 225×6+2+2
Cond w/ 9,7,5 MU’s instead of climbs
12:05
Midline
1a) 20, 13, 10
1b) done
Deadlifts based off 240kg
Bench 80, 90, 95kg
Conditioning
11:49 total (6:33 on the rope climb/push press bit)
Accessories
4 pull ups, 6 chin ups, 5 mixed grip
2 * 10 strict GHR
MFS 334
1) Deadlifts@185#+red band
2) bench press@115#
Conditioning: did not do, because forgot shoes at home, so worked out barefoot and rope climbs did not seem that appealing.
Made Elisabeth that missed last time – 5:23min. Rx
Midline
1a)2 pull ups, 1 pull up, 5 chin ups
b) done
Strength:
1) Based off 425
2) 165×7, 155, 2×150(9)+1-no spotter
Conditioning:
PP@160/100cal AirDyne
9:21+5:15=14:36
PP’s turned into PJ towards the end
Midline:
1a) ring Lsit pull-ups: 10, 7, 7
1b) 3×10 GM: 115, 2×125
M/F/S
3/2/2
Strength
1) 185# plus bands
2) 225#, 235#, 240# x 8 (maybe could have gotten 9 with a spotter)
2/2/1
1) off 460
2)185(PR)/195(PR)/205(PR) been a while since I’ve done sets of 10. the work has paid off.
Conditioning
9:37 + 4:57
MID
1a) 12/11/10
1b) completed
This is dissapointing. I trained my right bicep lifting a kb to warm up with. Freak coincidence. Will be puting off programming for a few weeks to let it heal. Really dissappointed was seeing so many gains. Will be back in a few weeks
Strained*
Deadlifts- 225 plus green band strapped across middle of bar and hfeet in sumo stance
Bench – 165-185-185
Conditioning
13:46Rx (we have only 12 foot ropes so we did an extra rope climb each round 8,6,4)
Midline
1a) 5-6-7
1b) never done these so scaled to 5 with some moment out of bottom ouch.
1.)Deadlifts- 285+Green Bands-A-Make-Her-Dance
2.) Bench 235, 260-F @ 7 Reps, 250
Cond:
9:20, but forgot that I had to do the 100cal row. *FacePalm*
Midline:
1a) 1, 1, 0 -I suck at L-sit PUs.
2a) Done
Strength:
1.) Off 490#
2.) 185/195/205 – Should have gone heavier.
Cond:
14:21 -All push press UB.
Mid:
Done
2/3/3
9/7/7 on L-Sit ups
29/m/5’11″/180
Strength
1) 275
2) 135-155-175 (no spotter, might could have gone one more heavier)
Conditioning
17:48 (11:05 without row)
Really struggling and hungry. Failed last push press twice with a push jerk and dropped it.
Midline
1) 5-6-6 (L-sit sucks)
2) UB
DL- 165+ red bands
BP- 93, 98, 103
Conditioning
18:59 (11 something before row…)
Midline:
No time
Strength:
1) Base off 455# (275 w/ purple band)
2) 180#, 185#, 190#
Condtioning:
No rope so changed the WOD and did one from the Shenandoah CrossFit throwdown in 2 weeks.
-right after row 100 cal- 4:39
Midline:
1A)13, 11, 9
1B) done
the dog pound about to take care of RGIII and the skins on Sunday!!!!
HERE WE GO BROWNIES HERE WE GO….. WOOF WOOF!!!
Strength
1. Based off 435# but slightly lowerd the percentage and put a 2″ green band under a 1″ plate to make a deficit and keep the band from moving around. Worked pretty well and definitely hurt with just 245#.
2. No bench as it bothers my shoulder lately. Subbed strict press at 135×2, 155×1. Then went for a PR in strict and push press and managed 200# and 265# respectively.
Conditioning
12:40 Rx’d. Fuck that was nasty.
No midline.
1) banded DL- 280. Based off 465
2) bench- 245, 260, 275×8.
Cond-17:08 total
12:46 on climbs and ppress. First time doing a rope climb since labrum tear. Felt good to finally put some pressure on it
3:35 on the row.
No midline
Leave it to me to misread the wod and do a 1k Instead of 100 cal. Fml
M/38/5’8″/188
Strength:
1) 320# + Purple Bands
2) Bench Press: 1st Set – 10reps @ 250 (Unbroken), rest 3:00; 2nd Set – 9+1 @ 250 (Broken), rest 3:00; 3rd Set – 4+2+3+1 @ 250 (Broken)
Conditioning:
DONE!
Midline:
1a) 3 Pull-ups, 5 Pull-ups, 6 Pull-ups
1b) Done
Strength:
1) DL- 180 + Blue Bands
2) Floor Press – 95-105-110
Conditioning:
21 Strict Pull Ups (14 of them were L-sit)
7 Push Press (120)
15 Strict Pull Ups
5 Push Press
9 Strict Pull Ups
3 Push Press
+
100 cal row (7:10)
14:35
No Midline
Strength
1) Banded DL – 190
2) Bench – 1st set @ 120lbs unbroken, 2nd set @ 125lbs 8 + 2, 3rd set @ 130lbs 6 + 2 + 2
Conditioning
WOD – 12:07 with rx’d weight but a small re-dip on most reps. Occasionally I was able to pull off an honest push press.
Rope climbs wreck me.
100 cal row – 6:50
Total: 18:50
Midline
1a) L-pull-up negatives
1b) Done
Strength:
1) 185lb bar weight
2) 80/85/90 failed last rep
Conditioning: 18:14 w/95lb, should have gone up.
Midline: 1/1/1 strict pull-ups
Strength
DL 75% of 1 RM(waiting on bands) 240×2 every 40 secs for 6 mins
Bench press 155 3×10
Conditioning
Rope climbs 12′ and Push Press 120
10:45
Row 100 cals 5:57
Midline
L-sit pull ups 4,3,2 rest 45 secs
GHRaise 3×10 1/4 range-need to work on these
41/6’2″/205
S:
1) 365# all sets – someone stole my bands so halved the weight and ran this without bands.
2) 180/205/205# – Last set was a 6/4.
C: changed because of no rope. Disaster on hspu’s, shoulder was in bad shape today. Did them but it was indescribably painful. I need a shot in the arm! Monday!
Part 1: Done w/MU’s and HSPU
+
Row 100 cals: 4:23
ML:
LPU: 7/5/3 – painful lowering to lockout, not my favorite movement.
GHR: Done
Competed in “Strongest In the A.O.R” Won’t fin out results until late January. My numbers were:
BS: 465 (10 Pounds Under PR)
DL: 550 (5 pound PR)
BP: 275 (Tie PR)
Bodyweight:192.5
Afterwards:
Conditioning: 10:20 Rx’d
Strict L-Sit Pullups: 12-11-6
Skipped GH Raised because of some serious cramping.
DL: Skipped due to time
BP: 195, 205 (8 reps), 200 (7 reps), got too ambitious on the last two sets
Conditioning: 17:20, did clean and jerk to work on speed
L-sit pullups: 10,6,6, taxed at this point
GH raises: skipped due to time, will do tomorrow
Strength:
1.) 250 + Bands
2.) 175, 185, 190x8f
Conditioning:
25:51 as Rx
Midline:
1a.) 3,3,3
1b.) done
Strength
Deadlifts done at 132.5kg
Bench press- 85kg, 85kg, 90kg
Conditioning
done 9,7,5 of strict pull ups and push press and row as is. Done pull ups because I done a shit load of climbs yesterday during coaching classes. 6.45
Midline
L sits for L pull ups
GH raise done.
strength
1/ 142.5kg no bands (couldn’t be fucked setting it up)
2/ 90kg
condtioning
subbed muscle ups for rope climbs 11.20
had a bit of pain in my left bicep and shoulder after the set of seven. i kept failing muscle ups after that, i just couldn’t dip out. happy with row but.
midline
no pull ups, think i have strained bicep tendon
goodmaornings 3×5 80kg
Strength
1) 2 Banded Deadlifts: 305 + 20% Tension
2) Bench Press: 175/185/195
Conditioning
13:47 RX
Midline
1a) 3XME Strict L-Sit Pullups: 7/6/6
1b) 3X10 Strict GH Raise: 10/10/10
Bench: 225×10, 225×10, 225×7
WOD as rxd
7-5-3 in 8:30
then total of 14:11, did not row very hard.
L-Sit Strict Pullups: 11,6,5