130226

A Beast in the South East: Caleb Williams

Games2013_CalebWilliams_floater1


Chad Melton – 350# Clean:


WOD 130226:

BBG

1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

Notes: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X5 Push Press – heaviest possible, rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 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

5 rounds for total reps of:

1 min. to complete 5 Power Cleans @ 155/105#
-with the remainder of the minute complete ME Split Jerks @ 155/105#

1 min. ME Burpees

86 responses to “130226

  1. what are you guys doing for warm up? ive been doing random shit and need to hone it in… yesterday (200 DU w gas mask, 30 bar muscle ups) sometimes crossfit warm up if I’m feeling lazy… thanks guys!

    • that sounds nuts…i do some joint mob and some barbell drills to move into the BBG…i want to be good and warm for bbg but not tired, so i can stick to rest periods but still focus on moving as much weight as possible. if you do all that then the programming after that, i envy your time and energy.

  2. cl, i do a quick foam roll on my back legs and calves, ball work in my rotator cuff region, then hit the DU as goat work and I use the mask for elevation training… but i have to say man my shoulders are burnt since switching to Outlaw you guys really move weight… that being said im wondering how you all warm up… i was on double days from crossfit main fallowed by crossfit blacksburg wods, but Outlaw is a different beast all together… thanks again for the response!

    • About 90 seconds on the airdyne and some ohs w pvc and pass throughs/dislocates. Few warm up sets w/ light weight on the bar for whatever the movement is and there ya go. Should be 5-10mins max. Sounds like you are doing too much.

      • you might be right… getting ready for Special Forces Selection so its hard not to overdue training and even harder to allow proper rest… thanks man!

        • Sean,
          You need to be rucking a ton. Week 1- M-4miles, W-6miles, F-4, S-10. Increase up to no more than 18 miles for your Saturday ruck. This should be two weeks before Selection. Then go back to week one for the last two weeks. You want peak while at Selection. You need to get your feet ready and please know how to climb a rope! And take CL advise!
          DE OPPESSOR LIBER
          1112

          • Sean,
            Rob Shaul’s Ruck Based Selection Prep is G2G for this. SFAS doesn’t require CF competitive specificity like double unders and the like. Feet, feet, feet.

            Free Pineland!

  3. BBG

    1) 4X2 135#, 3×2 145#

    2a) 3X5 Push Press @ 115
    2b) 3X5 Bent-Over Rows (supinated grip)@ 135

    Strength

    Based on 210#
    1) HBBS (based off 130129): 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.

    2) 5X2 Pause Front Squats @ 135 (f) last rep of last set

    Conditioning

    5 rounds for total reps of:

    1 min. to complete 5 Power Cleans @ 155/105#
    -with the remainder of the minute complete ME Split Jerks @ 155/105#

    1 min. ME Burpees

    75

  4. Bbg –

    1) 255

    2a) 210
    2b) 205

    Str –

    1) off 385
    2) 275

    Cnd –

    PC. BURPEE

    14. 17
    8. 15
    6. 16
    7. 16
    7. 20

    Total

    42. 84. =. 126

  5. 1.). 225

    2.a.) 190
    2b.) 205

    Strength

    1.) off 335

    2.). 225

    Conditioning

    12, 6, 5, 5, 5 = 33 jerks
    15, 15, 15, 12, 17 = 74 Burpees

    107 total reps

  6. BBG
    1) 90kg, failed on the second clean, did a PC and a jerk right after

    2a) 70kg
    2b) 70kg

    Strength
    1) off 120kg, did 100% on the last ’cause of lack of accurate weights, but didn’t want to scale down.
    2) 80kg

    Conditioning
    101 reps

    MFS: 8-5-3

    Just a quick question. When I do heavy push presses and thrusters, I tend to get up on my toes. Just wondering if this is a no rep or is it “legal”? My friend noticed it and I started wondering.

    • It’s a legal lift, however I would concentrate on staying back on your heels. You’ll find that you have a whole lot more power sitting back a bit.

  7. bbg
    1)225×2, 235×2,245×2, 255
    2a)185,195,205
    2b)205 across
    str
    1)off 350
    2)275 across
    cond
    jerks-8,8,5,6,9
    burpees-11,12,12,11,14
    total reps without power cleans-98 (123 counting pc’s)

  8. BBG:
    1) All done at 205# (2 misses on second clean, but made all jerks if I got there)
    2a) 165#
    2b) 135# (Could have gone heavier)

    Strength:
    1) Done off 300#
    2) Skipped (Made up saturday’s front squats yesterday)

    Conditioning:
    112 Reps RX

  9. BBG:
    1.) 185, 205, 215, 215, 215, 225, 235(f 2nd clean)

    2a.)180, 180, 185
    2b.)175, 185, 185

    Strength:
    1.) Based off 305
    2.) 190, 195, 200, 205, 210

    Conditioning:

    SJ: 5, 3, 3, 4, 5 = 20
    Burpee: 18, 15, 13, 13, 15 = 74
    Total=94 w/PC=119

  10. 1) 225/245/255/265//275/285/300(f on j)
    2a) 225/235/245
    2b) 185/205/225

    Back Squat off 480 – easy and smooth

    FS – 315/325/325/325/325

    Conditioning: Not counting PC 118

    Feeling good overall recovering quickly….need to gut myself on the conditioning more.

  11. MFS (babying the left shoulder)
    1/3/6

    1) 205

    2a) 135,155,155
    2b) 135,155,185 (too light, now I know)

    3) 275,295,315,330 (no fails but feels weak)

    4) 205

    Cond: 130 total reps Rx

  12. BBG-
    worked up to 285

    a) no (wrist puss-itis)
    b) 225 across

    Str-
    off 385

    PFS- 255-275-295-315-315

    Cond. tonight then some dyning.

    2/5/5

  13. 1st Outlaw in 7 months (surgery from car wreck) and it feels so good to be back!

    1) worked up to 100#
    2a) 85#, 85#, 90#
    2b) 85#, 100#, 100#

    Strength:
    1) HBBS based on 165#
    2) 95#, 95#, 100#, 110#, 110#

    Conditioning:
    100 reps Rx

    I can’t wait to see my numbers go up!

  14. 1) 225 245 250 250f 250f 245f 245
    Failed on 2nd clean.
    2a) 230
    2b) 230

    Squats:
    1) based off 330. No fails
    2) 225 235 245×3

    Cond:
    24 split jerks (10 3 4 3 4)
    16 burpees

    2/2/2

  15. 1) 275, two misses

    2a) 225,245 (4), 245 (3)
    2b) 235, 235, 245

    3) Off 395

    4) 275

    Conditioning

    16/16
    7/15
    7/15
    7/14
    6/17

    120 reps, not counting PCs

  16. 1) 225×4 sets – 245×2 sets – 265(f)

    2a) 225
    2b) 245

    Strength
    1) 345 – 365 – 385 – 405
    2) 255×2 sets – 275×2 sets – 295

    Conditioning

    Split Jerks: 15 – 7 – 7 – 6 – 4
    Burpees: 20 – 16 – 15 – 15 – 15

    Total Reps: 120 rx’d (145 with P.C.)

  17. weightlifitng
    1) 165, 175, 185, 195, 205, 215, 225(f)
    2a) 185x3x5
    2b) 135x3x5

    HBBS off of 345
    F Squats – no time

    conditioning – no time

  18. BBGym:
    1) 185×5, 190, 195(failed jerk)

    2a) 165
    2b) 155

    Strength:
    1) Off 300
    2) 205

    Conditioning:
    89 reps
    114 reps with PC’s

    M/F/S
    1/6/3

  19. 1. Worked up to 235#, all power clean(knee)
    2. 175, 185
    3. Hbbs last set was 295, pause squats killed knee

    Conditioning
    101 w/o cleans

  20. BBG
    225 -245
    Pp @195
    Rows@ 225
    Squat off 400
    Front squats
    245-265
    Cond
    Sj- 12/6/5/5/5
    Burpees- 20/17/15/15/16
    116 total without power cleans. 141 with pc

  21. BBG:
    1. 135X2 140X2 145X3
    2a. 105
    2b. 100

    Strength:
    1. Off 205# no misses
    2. 135X2 140X2 145X1

    Cond:
    13, 8, 6, 4, 4 = 35 jerks (arms went fast!)
    21, 21, 16, 15, 17 = 90 Burpees

    125 reps

  22. BBG
    185 up to 225
    PP @ 185
    Row @ 155
    Squat from 335
    FS @ 225
    Conditioning
    SJ.Burpee
    10.7
    4.12
    5.10
    5.10
    5.16

  23. BBG
    1) 135-160#
    2a) nope – shoulder
    2b) 155

    Strength
    1) off 225 felt good
    2) 165 could go heavier

    Cond.
    Scaled to 125#
    115 including PCs

  24. Wasnt really feeling it today at all. Been sick for the last few days but went well on the olympic lifting then just died in the ass but all in all went well still. Conditioning killed me more then it should have though

    BBG
    1- 115kg then 2 attempts at 120kg (failed last jerks just)

    2a- 92.5kg
    2b- 90kg (could have gone heavier maybe but new movement)

    Strength
    Based of 180kg
    failed last single at 95%

    Front squats 132.5kg

    Conditioning
    Split jerks/burpee

    12 / 18
    7 / 15
    6 / 15
    7 / 15
    5 / 15

    37 / 78=113

  25. Bbg: worked up to last 3 sets at 275

    Row:235
    Press: 215,225,235

    Squat: 315 (did 2 reps every 45 seconds for 15 sets) just wasn’t feeling the heavy percentages today

    Fs:315

    Conditioning:
    Split jerk: 42 reps
    Burpees: 63

  26. BBG
    205/205/205/215/225/225/235 *coulda got more, no time to find out, quick session today

    2a) 205 across, first set felt tough…next two all 5 reps were strung together!!! didn’t have time to play with weights…strict time limits today.
    2b) 205 across, awkward as f%^&

    STR
    HBBS off 375
    *****session 1 ended here, did the rest when I got home.

    FS 205/205/225/235/245

    Conditioning: 52/76 = 128 reps
    15/17
    12/15
    9/14
    8/14
    8/16

  27. bbg- worked up to 265

    row- 185 (awkward for me)
    pp- 185,205,225F

    squat off 365- failed at 90%. My back squat is getting worse by the day
    FS- 225,235,245,255,265F (these are harder for me than cleans)

    17/17
    10/16
    10/15
    8/14
    7/21

    numbers don’t include power cleans. Can someone please explain to me why that was so hard? I failed 2 split jerks at 155#! Holy fuck that was terrible. Last set of burpees was a religious experience.

  28. 1) 155-155-160-160-165-165-170
    2a) 135-145-150(3)
    2b) 125-135-145

    Conditioning
    102
    Jerks-burpees
    12-14
    5-14
    7-12
    6-12
    5-15

  29. bbg
    1) 125, 130, 140, 145, 150, 155, 160f got 1 clean
    2a) 135, 140, 140f(4)
    2b) 95, 95, 95

    strength
    1) hbbs off 230- 185, 195, 205, 220
    2) 135, 135, 140, 145, 150

    cond
    107 reps including power cleans

  30. BBG
    Went T&G up to 275 on last set.

    2a) 205 across
    2b) 205 across

    Strength
    HBBS off 400#

    Will make up FS and Conditioning tomorrow ran into classes at the gym.

  31. clean and jerks 175-185
    push presses 165
    rows 115-125

    hbbs(385) failed the singles. body feels drained

    front squats and conditioning
    skipped😦 ran out of time and didnt have the energy to get it done in the evening. might try and get it in first thing tomorrow

    mfs 3-8-5

  32. 1) 7X2 First Pull + Hang Clean + 1 Jerk –
    83, 113, 113, 123, 123, 133 (F 2nd clean), 123

    2a) 3X5 Push Press – 113 x 3
    2b) 3X5 Bent-Over Rows (supinated grip) – 75, 85, 95

    Strength

    1) HBBS (based off 240): 1X5 @ 190, 1X3 @ 200, 1X2 @ 215, 2X1 @ 225

    2) 5X2 Pause Front Squats –sub with EMOM6 – (5) 16K KB thrusters with pause @ top and bottom

    Conditioning

    RD Jerk Burpee
    1- 11 14
    2- 5 11
    3- 5 11
    4- 5 11
    5- 5 14
    Tot 31 61

    92 Total Reps (117 reps with Cleans)

  33. Weightlifting

    7X2 First Pull + Hang Clean + Jerk (did the jerk both times)

    185 x 2
    215 x 2
    235 x 2
    255 x 2
    275 x 2
    285 x 2
    295 x 2

    Clean & Jerk

    320 f jerk
    320 f jerk

    Strength

    Push Press

    135 x 5
    185 x 5
    225 x 5

    Pendlay Rows

    225 x 3 x 5

    Back Squat, elieko wraps

    330 x 5
    350 x 3
    370 x 2
    390 x 1
    390 x 1

    Front Squat, 5 second pause in dead bottom, bounce and stand

    225 x 2
    275 x 2
    295 x 2
    300 x 2
    305 x 1,f

    Conditioning (changed it up a bit…..we can’t run outside at the moment so did a bunch of burpees yesterday. didn’t want to do them again today)

    5 rounds for total reps of:

    1 min. to complete 5 Power Cleans @ 155/105#
    -with the remainder of the minute complete ME Split Jerks @ 155/105#

    1 min. to complete 20 lateral hops over bar
    – with the remainer of the minute complete ME air squats

    Totals

    42 / 131

    That was pretty rough. Legs were shot going into it.

  34. BBG:

    1. 185
    2a. 205
    2b. 2×5 @ 200, 1×5 @ 225

    Strength:

    1. 375, 400, 425, 445; had to wrap my left knee…kinda sore.
    2. 250

    Cond:

    160; including PCs

  35. BBG (shoulder still injured so didnt do jerks)
    100kg / 100 / 105 / 105 / 110 / 110 / 110

    2a) 100kg / 105 / 105
    2b) did light DB shoulder press instead

    HBBS based on 160kg – done
    Front squats with pause 110kg across

    Conditioning: Did ME power cleans instead of doing the jerks: 154 reps total

  36. 1) Up to 225. Struggled today
    2a) Rows at 225-245-245
    2b) Push press at 205-205-205

    Squats) 340-365-385. Off 425, only managed a single at 90%

    no FS or COND.

  37. Everything was awful today. Had to convince myself to even start.

    7×2 Clean + Jerk = 115, 125, 135, 145, 150, 155. Wasn’t feeling this. Last three jerks had a bit of a press out.

    2a)105, 115, 120
    2b) 95, 115, 120

    Squats off of 220. Went up to 220 on the singles and it was really easy. Wanted to go for more but decided not to. Had knee tendonitis that was holding back my squats so this made me happy.

    Front Squats: 135, 175, 185, 185, 190

    Conditioning:
    14/12
    5/12
    4/12
    5/11
    4/13

    92, I suck at burpees.

  38. BBG
    1) 70, 80, 85, 90×1, 90×1, 90×1, 87.5×1 kg
    2a) 60, 65, 67.5×3 kg
    2b) 60, 60, 60 kg

    Strength
    1) HBBS (based off 140 kg, felt easy)
    2) Added 5 kilos to last time, 80, 85, 90, 95, 100 kg

    Conditioning
    Jerks: 8 Rx
    Burpees: 66

  39. BBG
    100, 110, 110, 110, 110kg
    PP
    90, 95, 97.5 x 2
    BOR
    90, 90, 90
    HBBS based off 176kg
    Front squats done EMOM for 5 minutes – really cut down the rest period if you spend 10 seconds in the hole!
    80, 90, 100, 105, 105kg
    Conditioning
    29 jerks
    71 burpees

  40. 1) 70, 80, 90, 100, 105, 110, 115kg
    2a) 90kg x 2 sets
    2b) bicep tendon did not agree, rested
    3) off 165kg, missed final 95%. Calves (soleus) fucked in deep squats today, painful.
    4) 80, 90 stopped, calves exploding and I was having to hold back

    Conditioning (yay above parallel)
    Jerks – 14, 8, 9, 9, 9 = 49
    Burpees – 14, 14, 12, 11, 15 = 66
    Total incl. PC = 140

    Did not strategise for total reps simply busted my balls on jerks within 1-2 of max per minute then held on thru Burpees. Fkn yay, ouch!

  41. MFS
    9/9/7

    Shitty day to workout but found a way to make something happen.
    I advise more than 4hrs sleep and no arguments with your wife right before training thru Outlaw Way program.

  42. Bbg –
    1) 225

    2a) 155,175,175
    2b) 155, 175,185

    Str –

    1) off 365
    2) 225 (4), 245 – tried not to bounce out of the bottom

    Cnd –
    Later…

  43. Strength
    1) off 350 – 280/300/315/335
    2)175/185/205/225/245

    Conditioning:
    Jerk/Burpee
    8/18
    4/17
    4/16
    3/16
    4/15
    total = 105

    BBG – tomorrow morning

  44. WOD 130226:
    BBG
    1) •205,205,215,215,215,215,225#
    2a) •195,195,200#
    2b) •225,225,245#
    Strength
    1) •Based off of 315#
    2) •225,235,235#
    Conditioning
    •25 cleans, 21 split jerks, 84 burpees. Total 130

  45. Day 1: Man this is a lot of volume!

    BBG: (probably too light, but day 1 so…)

    1.) 155

    2a) 155
    2b) 155

    Strength:

    1.) off 375 (300-320-335-355)

    2.) 155 (again probably too light)

    Conditioning:

    65 (not including PC)

  46. bbg:
    1) 125/135/145/155/165/165165
    2a) 140/145/15
    2b) 95/115/135

    strength
    1 off of 195
    2 140

    conditioning
    6/14
    3/12
    2/13
    2/13
    2/14

  47. did the 3rd
    9MU
    7 Snatch 185
    with like 5misses and prolly 10+min on the muscle ups
    17:43

    then this wod
    49 Split jerks
    78 burpees so total of 127 w/o PC

  48. This is was my first day to do an outlaw workout, it was longer than a normal workout and very new to me . Im a crossfit and oly lift newbie but decent powerlifter so Im really excited to give this a go

    1. 145,145,145,155,155,155,155
    2a 155
    2b 155
    hbbs from 300
    fs-200
    cond-
    5,18
    4,18
    3.16
    3,14
    5,16

  49. 1) 110kg
    2a) 97.5 – 97.5 – 95kg
    2b) 70kg

    Strength
    1) % off of 160kg, Completed all sets, felt good.
    2) 90 – 92.5 – 95 – 95 – 95kg

    Conditioning
    SJ – Burpees
    12 – 15
    8 – 15
    9 – 15
    5 – 15
    9 – 19

    =43 – 79
    Not including the Power Cleans

  50. BBG
    1. 185, 225, 245, 250, 255, 260 only one clean. Misread.
    2a. 195 failed final rep
    2b. 205, 225, 225
    Strength
    1. Based off 400 failed final 2 reps I might drop down I have been missing them lately
    2. 225, 225, 225, 230, 235
    Cond
    Jerks 12, 5, 6, 4, 6
    Burps 13, 13, 12, 12, 12

    95 with out PC

  51. BBG
    1) 7X2 First Pull + Hang Clean + 1 Jerk – 185/200/215/215/220/225/235
    2a) 3X5 Push Press – 185
    2b) 3X5 Bent-Over Rows (supinated grip) – 185

    Strength
    1) HBBS (based off 130129): 295/310/330/350
    2) 5X2 Pause Front Squats – 255

    Conditioning – 119 Total Reps
    5/9/15, 5/5/12, 5/5/12, 5/4/11, 5/5/16

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