130212

Another ridiculous day, this time it was about 800 miles south of Seattle, in what is apparently a hotbed of strong MFers, TJ’s Gym in Novato, California.

Despite the fact that we had double-digit 100kg plus Snatches on the men’s side, I was personally most impressed by someone who is still in High School. As many of you know, like the Wu-Tang Clan, Outlaw is “for the children”. So I figured I’d start things off by posting a 155# Snatch and 175# Clean & Jerk from 17 year-old Madi Mansberger.


In sticking with the “for the children” theme, here’s one from 21 year-old Brandon Swan.

Brandon Swan – 245# Low Hang Snatch:


Last but not least, I have no idea how old Charlie Zamora is, but he Snatched something really heavy (and finished with a pretty vicious bar slam).

Charlie Zamora – 270# Snatch:


WOD 130212:

1) 7X2 Clean Deadlift + Low Hang Clean (1″ off floor) + Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

Conditioning

*All work should be performed with a 40/20# weight vest.

For time:

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

96 responses to “130212

    • Well it was a freezing rain run…

      1) 185×2, 205×3, 225(missed 1 jerk), 235(missed both jerks)

      2a) 165,175,185
      2b) 225,245,265(not perfect, lil too heavy)

      3) 245, 275
      4) 205,205,215,205,205

      Conditioning: .3 miles with a hill, 20lb vest. 18:06 would’ve been faster but had an equipment issue on the first run. Oh well solid day.

  1. HA! That’s what’s up, Ru! But, I thought Outlaw was for those that breathe, eat, drink, and fart “Fire,” like The Roots!😉

  2. Bbg –

    1) 255 (damn that 2nd jerk) 1 miss.

    2a) 215
    2b) 235

    Str –

    1) off 400
    Timing was screwed up on both of these. People came in to talk to me.
    2) 255

    Cnd –

    17:30

  3. Haven’t posted in a WHILE

    I’ve been in Afghanistan for a little over a month now…working out here blows…but I can get the job done with what I’ve got for the most part

    1) 225, 225, 235, 235, 245, 255, 265

    2a) 215, 215, 215 (4)

    2b) 215, 215, 215

    1) off 385

    2) 245 sets across

    Conditioning: Huge Suck fest..took me too long….19:05

  4. Can no longer attend the full weekend of festivities at Crossfit Virtuosity in Brooklyn (March 8 – 10). I am available to attend the Friday evening session, so I’m open to two selling options:

    1. Full weekend @ face value
    2. Saturday & Sunday sessions for $200

    If interested in either, please send me an email at michaelhensonATmacDOTcom

  5. so…volume week? volume week. did this all sorts of mixed up.

    HBBS off 260

    a) 155
    b) 135 (working on being super strict)

    FS @ 205# across

    7×2 155-165-165-175-175-175-185, legs were smoked by this point

    Cond 19:04 (w/ 35-ish pound vest?)

    on the plus side, it was 60 degrees and sunny so running was dandy.

  6. 1)5×2 clean DL + low hang clean + jerk 60-70-80-90-90
    2)a) push press 3×5 80-85-85
    2)b) pendlay row 3×5 90-90-90

    Strength
    HBBS 3×5 110 KG
    3×3 127,5 KG
    3×2 pause front squat 80/90/95 (5 sec pause)

    Cnd
    For time
    Run 400m
    5 round of cindy
    Run 400
    5 round cindy
    Run 400
    (10 KG vest)
    18:31
    Tough!

  7. 1) 145, 165×2, 175×4 (read it wrong and did 7×1)
    2a) 120
    2b) 105

    Strength:
    1) 200, 225
    2) 185

    Conditioning:
    Drew and I both finished at 21:00.

    Holy shoulders.

  8. Just thinking about how cheap I am when it comes to buying clothes or food but when Outlaw says to use chains, vest or reverse hyper, I can’t wait to make the purchase. Thus just occured to me when my new chains came in today from Rogue.

    If anyone is ever around the Chicagoland area, I own CrossFit DNA in Dyer, IN. Only 30 min outside Chicago.

  9. bbg
    1) 105, 125, 135, 140, 145, 150, 160 failed 2nd clean
    2a) 120, 130, 135
    2b) 105, 105, 105

    strength
    1) HBBS off 230
    175, 195 failed 3rd rep of 2nd set
    2) 95, 115, 125, 130, 135

    cond
    21:40 w/20# vest

  10. 225-225-245-245-265-265-285
    1a)225
    1b)255

    Back squat
    Off 405

    Conditioning: 15:50 with two 22lb vest on that was a fun one…

  11. BBG
    1) 225 (1 missed clean), 185, 205, 225, 225, 225, 225 (1 missed jerk)
    2a) 185
    2b) 225

    Strength
    1) 275, 315
    2) 225

    Conditioning
    17:28 20# vest

  12. BBG:
    1) 185# across
    2a) 165#
    2b) 165#

    Strength:
    1) 225, 255
    2) Skipped because of knee issues

    Conditioning:
    Didn’t have an available weight vest. 13:30 without it.

  13. 1) 185/185/195/200/200/205x fail 2nd jerk/205
    2a) 155/165/175
    2b) 220/225/225

    STR-
    1) off 355- all successful
    2) 205/215/225×3

    COND-
    17:44 RX’d
    *wore 2, 20# vests… 1 was 19# cause we couldn’t find 1 of the weights.. really? Lol

  14. Bbg –

    1) 245,255,255,255,255,265,265(f)

    2a) 210,215,215

    2b) 255

    Str –

    1) off 385

    2) 245,255,255,255,255

    WOW that was a lot of squats

    Cnd –

    19:12

  15. 1) 145#x2, 155#x2, 160#x2, 165#x1
    2a) 125#,130#,135#
    2b)135#, 145#x2

    1)off 235#
    2)155#x1, 160#x4

    cond- 18:25 ( 20#vest)
    It was hard to jump to the bar with 20# vest. My bar is in my backyard, so I have to open the door and close the door everythime.

  16. BBG:
    1.) 185, 185, 195, 195, 195, 195, 205
    2a.)180x5x(4fx1)x5
    2b.)155,160,165

    Strength:
    1.)230x5x5x5, 260x3x3x3
    2.)185, 185, 185, 195, 195

    Conditioning:
    No vest = a shit show of substitutions:
    Carried a 20#MB during run
    40# KB hanging from belt for pull ups
    45# plate on back for push ups
    40# bar on back for squats
    29:30

  17. Bbg

    1. 205
    2. 160
    3.230

    Squats
    -several sets of 135 working on form due to knee injury (both front and back squats)

    Cond.
    Did Cindy yesterday so just rowed 10 500 m splits all under 1:49. Avg 1:46

  18. 7 x 2 Clean DL + Hang Clean 1″ off ground + 1 jerk
    255/255/255(m)/255/255/255/255

    3×5 PP 225 all
    3×5 Pendalay Row 255 all

    Back Squat off of 480
    Pause Front Squat 5 x 2
    275/295/315/315/315

    Stuck to rest periods through out.

    Conditioning: 19:24 suck fest, but glad i did it

  19. 1) 225, 225,245,245,265,275,275
    2a) 225 x3
    2b) 205 x3

    Hbbs off 500
    375 x 3×5
    425 x 3×3
    FS 225
    Cond. 21:00 w 40#vest sub row400m for run

  20. 1. 105,105,110,115,120,120,125
    2a. did not do
    2b. 125
    Strength
    HBBS 140,150
    FS 105
    Conditioning (10# vest)
    16:21

  21. Been way too long since I’ve posted in here.

    1) 275- probably too easy. All cleans were power.
    2a) 240
    2b) 240

    1) 365, 405
    2) 315

    Conditioning tonight.

  22. BBGym:
    1) 3×175, 2×180, 185, 190
    2a) 160, 165(4), 165
    2b) 160, 2×165

    Strength:
    1) Off of 300
    2) 205

    Conditioning:
    *No vest/Standard Push-ups
    14:19

    M/F/S
    7/8/5
    -Weight felt real heavy today

  23. Clean work:
    185/185/205/205/225/225/235

    1a 185
    1b 225/225/235

    Hbbs:
    75%:235-85%:265
    FHS: 185/225/225

    Conditioning
    17:40

  24. Steve b
    BBG
    225×3,235×2,245 but failed 2nd jerk. , 235
    Getting close to my 1rm from floor
    Push press- 185,195,200 pr for 5. Wanted to tie Johnny medina so bad
    Pendlay @225
    Squat off 400
    Front squat – 225,235×2,245,255
    Conditioning
    20 # vest with two 10 # plates taped to it.
    16:35

  25. BBG
    1- 1×100, 3×105, 3x110kg (on the lasts 3 sets missed second jerk every time)

    2a- 85,85,90kg
    2b- 3x105kg

    Strength
    Back squats: 3×5 135kg, 3×3 152.5kg
    Front squats: 115,120,122.5,125,127.5kg

    Conditioning
    16.25
    spent about 30 seconds wasted with my dumb weight vest. Lost a plate on a run and had to stop and adjust lol

  26. BBG

    1. 225, 245 x 3, 265, 265(miss on 2nd jerk), 275 (fucking hard)

    2a. 225 (4), 225, 225 (4)
    2b. 275 x 3

    Strength

    Back Squats based off 395
    Front Squats – 245, 265, 275 x 3

    Conditioning

    21:08 Rx’d

    This was one of the hardest days of training…ever.

    • LOL leave it to mensfitness to list WODs that aren’t that demanding (other than murph). If u have a beard, iron balls, and strength you can complete king kong. It made for a good laugh though, thanks Charbs

  27. BBG
    1) 135, 155, 185, 185, 185, 205, 205
    2A) 195
    2b) 160

    Strength
    1) 250, 280
    2) 225

    Conditioning
    ha, 34:32 40lb vest

    • Sorry. Disregard this. Same offer as Brooklyn one above, which didn’t appear for a while and I thought was moderated out.

  28. 1) worked up to 265 missed 1 jerk
    2a) 225, 235, 245-http://www.youtube.com/watch?v=xdMZ5sQd6BQ
    2b) 235, 235, 245

    HBBS- 290-320
    Pause Front Squats Worked up to 315-http://www.youtube.com/watch?v=5NM9U8mvS8o

    Conditioning-18:39

  29. bbg
    1) 103, 103, 113, 113, 123, 123, skipped last one… shoulders just feeling spent
    2a) 115 x 3
    2b) 113 x 3

    strength
    1) HBBS off 240
    180, 205 those were tough.
    2) 145, 160, 165 x 3

    cond
    18:15 – no vest, but did CTB pull ups (I know, the push ups would have killed me with the vest)

    Our gym only has one vest, so I let my workout bud use it… wasn’t that nice of me?🙂 ha, I realized about halfway through how much harder he was working than me with that vest on.

  30. Clean DL: worked up to 205
    PP: worked up to 195
    Pendlay row: skipped
    HBBS: 240; 265
    Front Squat: worked up to 200
    Conditioning: Damn. That was a mental beast. 18:38 RX. Today’s was a grind.

  31. BBG:

    1) Power Cleans & Jerks @ 170
    2a) 150
    2b) 220

    Strength:

    1) 355, 400
    2) 250, 260, 260, 275, 275

    Cond:

    28:10 with a 39# weight vest; strict pull-ups through the second round, of 2nd set of five rounds.

  32. BBG
    1. 135, 185, 195, 205, 215, 225, 225
    2a. 190
    2b. 235
    Strength
    1. 295 and 330
    2 245 but too slow up so 225
    Cond
    21:58

    7/9/3

  33. BBG: 100,105,110,115,120,125,130kg (No misses)

    PLR: 225lb
    PP: 225lb

    HBBS: Did EMOM for 10 Mins 3x315lb. Still got slightly tweeked back

    FS: 5×2- All at 275lb

    Conditioning:
    13:37- Only weight vest I had was my Titin vest so did it in that. Weighed it at 18lb.

  34. 1) 205, then 225 across

    2a) 205/205/205
    2b) 205/195/195

    HBBS – off 375
    FS – 225 then 245 across

    CND
    *Had to do it at home. Either I was really moving that slow, or my transitions were as slow as they felt. Subbed running with 25# med ball for vest. Used furniture moving straps as a dip belt with 40# for pull-ups. Put the same 40# on my back for the pushups. Empty barbell back squats for the squats.

    For what it’s worth – 29:38

  35. 1) 225-225-235-235-235-245-255. All power cleans and split jerks

    2a) 225 for 3×5 rows. Felt heavy today.
    2b) 225 for 3×5 PP

    HBBS) 315 for 3×5, 365 for 3×3. Rounded the %s off 425

    no FS, no COND

      • Can’t speak for him directly buy I think he’s from hells kitchen. I did a drop in there and they were awesome. They follow outlaw and are very outlaw friendly. Hell I dam there tore apart the place doing some crazy WOD last fall that required half there equipment. Lol… Serious if your in the midtown (manhattan) area look em up!

  36. Weightlifting
    1) 135, 150, 165, 180, 195, 210, 225
    2a) 185x3x5
    2b) 205x3x5

    Strength
    1) 260x3x5, 295x3x3
    2) DNC

    Conditioning
    DNC

    Ran out of time/ need to study for my aviation exam.

    M/F/S
    8/8/4

  37. cleans 175
    push press 185
    pendlay rows 210

    hbbs(385) 3×5/290 3×3/330
    front squat 5×2/255

    conditioning
    dont have a vest but i made the most of a 25lb kettlebell
    ran with the kettlebell
    did pullups with the kb hooked on the foot
    pushups with feet on a 12inch box
    squats holding the kb
    18:45

    extra skill/recovery
    swam. not very far, just practicing staying relaxed and keeping my breathing consistent

  38. BBG: 1. 35kg, 45kg, 45kg, 45kg, 50kg, 50kg, 50kg
    2a. 100
    2b. 110

    Strength: 1. 160, 180 (based off of 210)
    2. 105

    Conditioning: 21:55 w/o weight vest

  39. BBG
    1)Worked up to 255
    2a) 205, 215, 220
    2b) 225

    Strenf
    1) 75% @ 290
    80% @ 325 missed rep 3 on last set
    2) 225, 235, 245×2, 255

    Conditioning – 25:15
    Holy volume Batman, and I still blow at push ups, why not add a 40# vest.

  40. BBQ
    1. 90 100 110 115 120 125f jerk 125kg f jerk
    2a 95 95 95kg
    2b 105 105 105kg

    strength
    1. off 400
    2. 255 275 295×3

    conditioning: 22:26 wore 2 vests with a pair of 5s zip tied to them. real fun…..

  41. BBG
    1) 60, 70, 75, 77.5, 80, 82.5, 85 kg
    2a) 60, 62.5, 65 kg
    2b) 65 kg

    Strength
    1) HBBS – 3X5 @ 105 kg 3X3 @ 112.5 kg (80% oops)
    2) 5X2 Pause Front Squats – 75, 80, 85, 90, 95 kg

    Conditioning
    20:10 in 22 lb vest (10 kg)

  42. 1) 225 (1 miss),205# across.
    2a) 185,195,190#
    2b) 205,225,225#
    Strength
    1) Based off 315#
    2) 225# across
    Conditioning
    17:36 (ran on 460m instead of 400m)
    MFS 6/7/6

  43. 1) 165,185,190,200,210,215,220 fail 2nd jerk
    Strength
    HBBS 245 280
    Conditioning
    25:16rx
    Upper back hurt so I Cut the strength down.

  44. 1) 3×133, 4×143
    2a) 113
    2b) 133

    Strength
    1) HBBS: 230, 245 (scaled 3×3)
    2) Front squats – 155

    Conditioning
    22:10 – used 20# vest through first 400m run and 5 rounds, then took it off for the rest of the workout.

  45. Female @114#

    1) 85,85,85,95,95,95,105
    2a) 95,95,95
    2b)105,105,105

    1) 135,155
    2) 125

    Conditioning: 17:58RX

    *All work was performed with a 20# weight vest.

  46. BBG:
    1) 225-245-265-275-275-275-275(Failed at Jerk)
    2A) 225(Fail @ Rep 4), 205-215
    2B) 185-185-185

    Strength:
    Back Squat: 355/405 (Off of 475)

    Front Squat: 315-335-345-345-345(failed at second rep on way up)

    Conditioning:
    18:05

    Felt good today, minus a little pain in elbow. Held me back on Push Press, but all in all: 2/4/4

  47. WOD 130212:

    1) 135, 135, 145# x 5
    2a) 115# x 3
    2b) 135# x 3

    Strength

    1) 3X5 @ 160 3X3 @ 180 (F last rep of last set)

    2) 115# x 5

    Conditioning

    20:48 (34#)

  48. BBG:
    1. 105-125-125-125-135 (only 5 sets, a lot of arm pain)
    2a. 125-125-125
    2b. 125-135-145

    Strength:
    1. 175/195
    2. 135-145-155-165-175

    Conditioning:
    21:28
    **Only had my IOTV Body Armor at 27 pounds, rough!**

  49. Cleans: worked up to 135#
    Push Press: 115#
    Pendlay Rows: 125#

    Strength:
    BS: based off 215#. No misses but felt extremely heavy. My back hates these damn things!
    FS: worked up to 135#

    Conditioning:
    21:12Rx

  50. BBG
    1) 195/195/205/205/205/215/215
    2a) 205/210/215
    2b) 225/225/225

    Strength
    HBBS: Based off 335
    Front Squat
    225/235/245/250/255

    Conditioning
    T: 17:56rx

  51. Bbg –

    1) 6@225,245 (no jerks)
    2a) 155 (again pretty strict shoulder/calf rehab)
    2b) 205
    Str –
    1) off 360
    2) 4at 225,245

    Cnd –
    DNF

    MFS 2/5/5 (calf still smoked-7)

  52. 1) 90kg / 95 / 100 / 105 / 105 / 105 / 110
    2a) 100 / 105 / 107.5
    2b) 60kg across – shoulder feeling tweaked a bit

    Back Squats @ 120 and 135
    Front Squats @ 105kg across

    Conditioning….Didn’t have access to a vest so I used a 50lb sandbag for the runs, and did the cindy rounds bodyweight.

    17:58 (HOLY RUNNING WITH A SANDBAG)

    Now excuse me while I go eat a 5lb burrito from Chipotle to re-fuel my body after that trip to hell.

  53. BBG
    1) 100-100-100-102.5-105-107.5-110kg
    2a) 95kg Failed last rep
    2b) 95kg

    Strength
    1) 120kg – 136kg
    2) 95kg

    Conditioning
    19:01 Couldn’t get that vest off quick enough!

  54. bbg
    1) 135#-135-135-140-140-140-140
    2a) 140-145-155 f @ 3
    2b) 185-205-215

    strength:
    1) off of 195#
    2) 135# a little light working onkeeping my torso perfectly upright

    conditioning:
    19:20 no weight vest, holy god

  55. Deadlift , clean and jerk= 95,115,125,135,135,140,140
    push press= 115
    P-Row= 95

    Back Squat
    75%= 175
    85%=196
    Front Squat – Skipped

    Conditioning
    did 200 meters instead
    20# Vest
    19:02

  56. 1) 7X2 – 135, 145, 155, 155, 160, 165
    2a) 3X5 Push Press – 115, 125, 115
    2b) 3X5 Pendlay Rows – 135, 145, 155

    Strength

    1) HBBS (based off 130129): 3X5 @ 200, 3X3 @ 225

    2) 5X2 Pause Front Squats – 135

    Conditioning

    25:02 35lb vest took it off for the last 3 rnds, back on for last 400m

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