130123

Camp Stuff

Regionals Prep:

The registration page for our 2013 Regionals Prep Camp is live. Most questions are answered on the registration page, but if you need more details please email Info@TheOutlawWay.com.

Atlanta Training Camp:

Well, I thought we were done with the World Tour, but then BP had to go and open a gym, so we’re adding one more.

We’ll be at CrossFit Bound (BP’s new gym), in Kennesaw GA, April 17th to 19th, and this will be the last Training Camp before the Games. Registration will go live at 8PM (EST) on Wednesday night.


New 69kg Texas State Champion, Spencer Arnold – 262kg Total:

117kg Snatch

145kg Clean & Jerk


WOD 130123:

BB Gymnastics

5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

Strength/Accessories

1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec. DEMO VIDEO
1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1c) 3X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 4X250m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 95+% RPE.

53 responses to “130123

  1. Hey guys, I have a spot I am giving up for the…

    Feb. 11-13 mid week camp in San Rafael, Ca. at TJ’s Gym.

    I unfortunately can not pull off making it there. Feel free to email if you are interested.

    jpmccoy7@gmail.com

  2. 1) 175-175-185-185-200
    failed final rep, grip went. but thanks for pushing me.

    a) 245 (w straps)
    b) 115
    c) 115

    press isn’t getting much stronger but the positioning in the split is.

    3x1k Rows all 3:50 on the button. Not wicked fast but improving.

  3. Question to the Australian Outlaw followers…
    I have been follow 1 week behind due to the time difference and with the open coming up this plan just wont work. The obvious is to follow 1 day behind but then all the training days become all muddled up. Do any of you have some awesome plan around this or is following 1 day behind the best answer?

  4. 225 high hang power clean
    Strength
    1)275
    2)didn’t do
    3) shoulders blown up from Saturday…
    Conditioning
    Row
    1:29.9
    1:29.8
    1:29.1

  5. BBG:
    1.) 185, 185, 195, 195, 195

    Strength:
    1a.) 235
    1b.) 135
    1c.) 135

    Conditioning:
    Row: 3:35, 3:35, 3:37

  6. BBG

    225 x 4, 245 (hard)

    Strength

    1a. 285
    1b. 155
    1c. 155

    Conditioning

    Run

    2:55
    2:57
    2:57
    2:59

  7. BBG
    1) 185, 185, 205, 225, 225 (last two sets were broken)

    Strength/Accessories
    1a) 225 (watching Spencer’s first pull helped improve my form)
    1b) 145
    1c) 145

    Conditioning
    Run
    2:43, 2:43, 2:39, 2:43

  8. ** Does anyone have any good tips on catching weight from a snatch or a clean without tearing your thumbs off or leaving with big bruises on your legs? Tips or links to good videos are all appreciated! Much thanks!

  9. BBGym:
    1) 150, 155, 160, 165, 170

    Strength:
    1a) 205
    1b) 2×135, 140
    1c) 115, 120, 125

    Conditioning:
    Row: 3:53, 3:55, 3:53

    M/F/S
    1/2/2

  10. bbg
    1) 105, 115, 135, 140, 150f(3)

    strength
    1a) 140×3
    1b) 105×3
    1c) 85×3

    cond
    3x1000m row
    4:22, 4:21, 4:20

  11. Olympic Lifting
    185x5x5

    Strength/Accessory
    1a) 185x3x5
    1b) 115x3x5
    1c) 135x3x5

    Conditioning
    3x1000m Rows
    3:32, 3:36, 3:44

    M/F/S
    2/3/4

  12. BBG:

    High-Hang Power Cleans – 1×5 @ 155, 2×5 @ 165

    Strength:

    1a. 275
    1b. 1×5 @ 185, 2×5 @ 225
    1c. 135

    Cond:

    3:49, 3:54, 3:55; +60B

    After 4 consecutive days, I’m glad tomorrow’s a rest day!!!

  13. BBG
    185/185(too easy)/205/205/225 (tough, but i made it)

    Strength
    1a) 225
    1b) skipped, was hurting neck
    1c) 145/155/160

    Cond.
    *made up yesterday with one modification… 40 DU sub for row
    *45lb plates for deficit
    1.58
    2.04
    2.26
    2.36
    2.15

  14. BBG
    made up the snatch from yesterday
    95,115,135,145

    stregth
    1a) 205
    1b) 65,95,95
    1c) 115,135pr,140f1

    conditioning
    3:44.4, 3:36.8, 3:36.9 felt like crap my legs are so sore.

  15. bbg
    135-145-155-165-170(1/3)

    sn 1st pull 170-185-195
    jumping gm 45-85-100
    split press 85-95-100

    4x 800m
    3:07
    3:04
    3:08
    3:08

    made up the IOU burpees from like 3 weeks ago

  16. Clean and Jerk work
    83, 93, 98, 103, 103

    Snatch 1st pull: 133 for all
    Jumping Good Morning: 83 for all
    Split Pres: 73, 73, 78

    Row
    3:58
    4:02
    4:12

    Then 20 burpees…

    Eff, that was hard… I hate rowing.

  17. 1) 225 for 5×5 hang power cleans
    2a) 275-295-295 with straps. what a huge difference. never used them before
    2b) 135 for 3×5, first time with these.
    2c) 185 for 3×5

    Cond) 1k row in 4:03, just one

  18. Took Wednesday off and did this today

    BBG
    1) 123. Cleans have been struggling lately but these felt good, as they should considering it’s just 65%.

    Strength
    1a) 163 (too light)
    1b) 95
    1c) 85-90-90

    Conditioning
    2011 Open WOD 11.1

    10 min AMRAP
    15 Snatch (55lbs)
    30 DUs

    6 rounds + 11 snatches (281 reps total)

  19. BBG
    1) PC-185-205-225×3-225-225-225×4
    Srength
    1a) 255
    1b) GHD hams 3×10
    1c) Split jerk with no pain! 3×5@135
    Cond- row
    3:30, 3:36, 3:39 and didn’t pay my burpees

  20. BBG:
    1) 90kg for 4 kg, 95kg for the fifth
    2a) 100kg for all
    2b) 60kg, 60 kg, 70kg
    2c) 70kg, 70kg, 80kg

    Conditioning: Row
    – 3:42
    – 3:40
    – 3:41

  21. 5X5 UB Hi-Hang Cleans – 70, 80, 90f, 90f, 90 kg

    1a) 3X5 Snatch First Pulls – 80 kg
    1b) 3X5 Jumping Good Mornings – 40 kg
    1c) 3X5 Split Press – 45 kg

    Conditioning
    Row: 3X1000m

    3:31, 3:33, 3:33

  22. BB Gymnastics

    5X5 UB Hi-Hang Cleans – 165/195/195/205/205

    Strength/Accessories

    1a) 3X5 Snatch First Pulls – 255
    1b) 3X5 Jumping Good Mornings – 145
    1c) 3X5 Split Press – 145

    Conditioning

    Row: 3X1000m – 3:40/3:39/3:38

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