>Great weekend in Canadia, accompanied by some of the best weather in the history of the Arctic Circle. Don’t be fooled by the polar bears, and igloos; Canadia is second only to Miami in the amount of dance music being played currently on the radio.
>Speaking of the Caucasian Eskimos… Canadia (look, I know it’s CANADA, and I know I’m running the joke into the ground: STFU, in advance) is now currently home of the fittest couple on Earth (and possibly the blondest), Outlaw North’s own, Jay Rhodes and Lacey Van Der Marel. Jay is currently sitting in 53rd in the world:
Lacey has cracked into the top 20, and is settled in to 19th overall:
Yes, in case you were wondering, Progenex and Inov8 are currently in a bidding war for their first born child.
Kyle Charbonneau – 255# Snatch:
WOD 130402:
BBG
1) Every 20 seconds for 4 minutes:
1 Clean & Jerk @ 75%
*Rest 3 minutes.
2) Every 60 seconds for 8 minutes:
1 Clean & Jerk @ 85%
Strength
HBBS (based off 130129): 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% – rest as needed
Conditioning
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg
The Outlaw Way 
Kyle has a bottom position like Dolega, awesome: http://www.youtube.com/watch?v=cSxxajrTO5w
1) 12/13 @ 100kg (rounded up 2.5kg), i think i held my breath and had nothing left for final jerk…
2) 9/9 @ 110kg
S&C later
Strength off 165kg
Conditioning
29
2 rounds
21
1+7+8 shuttles
21
Conditioning with 100kg
Only 27 swings first set
Tired, bed time
Is the shuttle back and forth between 10m x 10? or is it 10m out and back, 20m out and back, 30m out and back, all the way to 100?
10m down, 10m back.
BBG
% of 130kg
1) 13/13 @ 97.5kg
2) 9/9 @ 110kg
S&C in afternoon
I’m sorry I’m having difficulty with the shuttle concept 0 meter-10 Meters there and back 5X?
Yessir
Thank you!
Strength
% of 160kg
Conditioning
Front squat @ 100kg
28
1+10 shuttles
27
1+5 shuttles
27
m/34/5’8″/175lb
BBF % off 245lb
1) 13/13 @ 185lb
2)9/9 @ 205lb
cond later
Cond w/185lb fs
28 swings
1rd + 60m
24 swings
1rd + 30 m
22 swings
BBG (based off 295)
1) 10/13 @ 225lb
2) 9/9 @ 250lb
Strength
– Done based off 375lb.
Cond
Later
BBG based off 165
1) 13/13 @ 125#
2) 9/9 @ 140#
strength based off 225
failed last rep of the last two sets @95%
cond
25 @24kg, 1 rnd
23 @24kg, 1 rnd +1 rep
26 @24kg
13/13 @ 185lb
9/9 @ 225 lb
HBBS had to cut alittle short due to time. Did 275 x 3, 295 x 3, 315 x 2
Conditioning:
26 swings + 1 rnd + 5 Squats
25 swings + 1 rnd + 3 Squats
23 Swings
Front squats at 185lbs
BBG
1.) 205
2.) 225
Strength
1.) off 335
Conditioning
31 swings
2 rounds
20 swings
1 round + 7 front squats
21 swings
Front squats @ 215
Bbg –
13/13 @ 235
9/9 @ 275 ( jerk felt best ever)
Str – off 385
Missed 2nd @ 95% twice (thought i had em ;()
Cnd –
30
1rnd + 80m
30
1rnd + 60m ( missed a clean backwards)
30
Front squats @ 240
13/13- 185
9/9- 210
Squats:
3×3-255
1×2- 275
2×1 (changed this up a bit, felt heavy)- 285
No time for conditioning today.
1) 185 then 215, no misses
HBBS off 265
Cond @ 185#
29
2 rds
28
1+90m
22 (broken)
Brett NYC are you out of Hell’s Kitchen?
C+J
13/13-165
9/9-190
hbbs (385)
failed rep 2 of first set at 95%. recovered and finished that 2nd set at 95 with power. felt good!
con
only modification was to front squat 205. 225 is 70% of my max and currently my best clean (but not for long).
kbs 26, 20, 21
1+7+50m
1+7+40m
BBG: 150LBS, 170LBS
STRENGTH:255, 270, 285
COND: 55KB, 145fs, 1RD+2MU
I was pretty spent after the bar work, I noticed some people are doing their conditioning later. Is that a better choice?
if you have the time go for it, 4-6 hrs rest will obviously leave you a little fresher most days
Thanks!
M/37/208
BBG
195 9/12 gassed. 20 secs comes around fast.
225 8/8 felt like back leg was stiff.
Strength off 370
295-335-350 failed last rep because I am a pussy!!!! Really tried to keep torso erect and fight for good bottom position.
BBG:
185 – Scaled to every 30 seconds
210 – done
Strength:
Done off 300
Conditioning:
20 kbs
1 Round + 5 Squats
20 kbs
1 Round + 3 Squats
22 kbs
Squats were at 185
BBG:
1.) 10/13 ~ 205
2.) 9/9 ~ 235
Strength:
260x3x3x3, 275×2, 290x2x2
Conditioning:
30, 1rd, 31, 1rd+2 FS, 24 ~ messed up the shuttle run ended up doing 10x20m~200m
Are they so fit a couple as a result of deciphering the ancient code set forth by Daddy-me-Snow, “I licky boom boom down” ? If so why won’t they share their wisdom? I think it is because Canadians won’t turn informer.
Excellent
Bbg: 1. 175 2. 205
St: 250, 265, 280
Kb – 30,20 on all rest
Amrap – 1+ 5 fs (175), 1, 1
bbg
1)12/12 @ 225
2) 8/8 @ 255
str
off 350
cond
later
20
@ 240 1+7 fucked up time we did 2 min amrap here
22
@ 240 1+4 fucked up time we did 2 min amrap here
23
Bbg
3 misses on 75% (200), no misses at 85% (225)
Conditioning
Kbs, 26-22-22
Amrap: 1 + 3 fs, 1+1 fs (210)
This felt horrible
7/8/3
BBG:
No misses at (75%)- (225lb)
Missed last 2 jerks at (85%)- (255lb)
Squat: Off 485
Conditioning:
30
1+7 FS+ 40meters
27
1+3 FS
29
All FS done at 275lb
Bbg-
225 12/12
250 8/8
Hbbs off 385- comically rough no misses
Cond-
Fs @ 235
30
1 rd + 100m shuttle
30
1 rd + 80 m shuttle
30
CnJ- based off 240
12/13 at 180
9/9 at 205
HBBS- based off 300- done
METCON-
23
1 rd+ 7+30m
18
1 rd+5
19
FS @ 195
BBG-185# 10/12, 210# 8/8
Strength- Off of 385#, felt real heavy did singles on the last 2 sets
Conditioning- ME KB Swings(sub db) @ 70# 18, 16, 15…..AMRAPs 1 rd + 1, 1 rd
Bbg –
11/13 @ 220
9/9 @ 245
Str – off 385
Missed 2nd rep @ 95% both times
Cnd –
29
2rnds
27
1rnd + 50m
28
BBG:
1) Off of 215
-13/13 @ 160
– 9/9 @ 185
Strength:
1) Off 300
– Failed 2nd reps @ 95%, not feeling strong on the squats lately.
Conditioning:
*Don’t have a 32kg KB, did 1min ME KB snatch @ 50#
FS @ 170
21
1rnd+100m
23
1rnd+20m
28
BBG:
1) Off of 155#
-13/13 @115
-9/9 @130
Strength:
Off of 265#
All
Skipped bbg
Hbbs off 300, all makes
Cond-
25
1+7 fs + 40m
16
1+4 fs
17
78 reps on conditioning.
bbg:
13/13 135#
9/9 155#
HBBS off of 195# made all
conditioning:
20 kbs
1 rd+ 50 m run
20 kbs
1 rd + 20m run
18 kbs
Miserable day all around. My hip was killing me.
BBG
10/13 @ 242#
7/9 @ 286#
Strength
Off 395 – Missed both 95%
Conditioning
27 kbs
1 + 20m
21 kbs
1+5 squats
23 kbs
@ 250# for conditioning. So fun…
BBG:
Off 160# no misses
Strength:
Off 200# no misses
Cond:
FS at 125#
21
1rd+ 75 ish meters
19
1rd + 6 FS
23
Lots of ppl pussin’ out on the Kettlebell Swings……
BBG Warmed up straight to 85%. 8/9 @ 245. Pretty inconsistent.
Squats off 425. Did 365 (%85) for 3,3 then failed. Dropped to 315 for 3×2 to get a little volume in. I don’t know how you guys are hitting 90%+ very week.
no cond
BBG
1) 123, no misses
2) 138, missed 1 jerk, and missed the last clean
Strength
HBBS (based off 240): 3X3 @ 208, 1X2 @ 218, 2X2 @ 228
Conditioning
28
1 round* + 50 meters
22
1 round* + 40 meters
26
*subbed 5 burpee pull ups for muscle ups
FS @ 138, because I suck at cleaning and can hardly clean 70% of my 1RM FS
BBG
10/12 @ 240 (both just slightly failed jerk)
7/8 @ 275 (caught in a pressout and couldn’t quite get it)
Back Squat
Off 411
Failed second rep on last set.
Cond.
33
1 + 40m
25
1 + 5 FS
31
Front Squats @ 255
BBG: 1) done at 135#
2) done at 145#
Strength: first time in months since I injured my back I was able to get through back squats. Exciting to say the least.. Completed off of 215#
Conditioning:
23
1+ 7 front squats
21
And shoulder feeling very weird so I stopped.
BBG
12/12 @ 245 lbs
8/8 @ 280 lbs
Strength – Done, no misses
HBBS
3×3 @ 375 lbs
1×2 @ 395 lbs
2×2 @ 420 lbs
Conditioning – 265 lbs on the Front Squat (sweet baby Jesus, this about killed me)
30 Swings
1 Round + 70 meter run
25 Swings
1 Round + 6 Front Squats
23 Swings
Only had time for the cond
30 swings
1 round + 80 m
26 swings
1 round + 1 squat
25 swings
* front squat @225
-went unbroken on front squat but failed the clean a bunch of times, must have been from the swings couldn’t get it up there. cool wod though
BBG: 135/150. No misses, felt good.
Strength: (so fun). 3×3 @ 205, 1×2 @ 215, 1×2 @225, 1×2 @230
Cond:
FS@145
25
1rd + 20m
25
1rd+20m
26
Did yesterday’s snatch work
No misses at 123lbs
133 for 2
Then 138 1-x-1-1-1-x-1
Skipped squats
30
1 round plus runs
25
1 round plus 5 squats
28
Squats at 143
BBG:
1) 45 kg
2) 50 kg
Strenght: 60,65,70 kg
BBG
1.) 205
2.) 225
Strength
1.) off 365
(missed both 2nd reps at 95%, still having trouble staying upright when passing through parallel)
Conditioning (only had a 36k Kb- ouch)
23 swings
1 round
21 swings
1 round
20 swings
MFS 3/3/4
BBG:
12/12 @ 215# (was supposed to be 210 oops)
7/8 @ 240#
Strength: off 355# – no failed reps
Conditioning: FS off 140kg
32 reps
2 rounds
27 reps
2 rounds
29 reps
12/12 @225
8/8@255
squats off 400. failed 95%
conditioning:
29
1+2
29
1+1
30
front squats at 250…………………………………….
BBG
off 270, no misses
STR
wow, that sucked, no misses. final rep was a bear.
-went straight into conditioning, no rest. bad idea, but i had no time.
CND
*i screwed the pooch on this one cuz i had 10 minutes to get it done and get out. two rounds of the KB… 28/28 1+7 front squats, then 1+1 front squat. My lower back was fried for the front squats and the shuttle runs. MU was fine.
BBG:
Off of 305#
16/18
7/8
Strength: off of 475
All complete without issue until sets at 90%. Only hit one rep at that weight.
Conditioning:
KBS: 32,32,25
AMRAP 1: 1+8 shuttles
AMRAP 2: 1+7 front squats.
(Front squats done at 285)
BBG: @135# every 20 sec( 3rd miss)
@155# every 60 sec No miss
HBBS: 200#,215#, 225# (2×1 @95%)
Cond: It was very windy. It was hard to catch my rings(outside).
22 reps
1 round+ 1 FS
23 reps
1 round+3 FS
17 reps
FS: 140#
BBG:
@175 every 20s ( no misses)
@ 200 every 60s (no misses)
HBBS: 225,245,255 (no misses) haven’s squatted in months:( but very easy!!
cond:
29 reps @53#
1rd+ 3 @175# (unbroken)
30 reps
1rd (ub mu’s, squats were hard )
29 reps (kbs were easy enough to swing all 3 min ub)