130522

One of the most surprising results from last week’s competitions came from what is possibly the best women’s region in the world, Southern California. Everyone knows the vaunted “Valley Girls” of SoCal (or if you don’t – Lindsey Valenzuela, Rebecca Voigt, and Kristan Clever), and on top of them Val Voboril only (sarcasm) adds a 3rd and 5th place Games finish to the list. In 2012 alone ALL FOUR of them finished in the top ten at the Games, and I would argue they are the most consistently dominant group of athletes, from the same region, in the history of the sport. I knew we were sending three extremely competent athletes to do battle for the SoCal spots, but I didn’t expect much success considering who they were up against.

photo

Danielle Hale and Carlie Stone were both competitors in the Outlaw Open, and have been following the site for the last year. Jamie Hagiya was introduced to the site by her coach a few months before the Open, and was at our Regionals prep camp the week before the event. The SoCal Outlaw girls didn’t take any spots at the Games last weekend, but they damn sure tried. All three of them finished within the top eight, with Jamie and Danielle—who went back and forth all weekend—taking 5th and 6th respectively, and Carlie just behind in 8th.

photo

Jamie was the most consistent throughout the weekend, with only one finish coming lower than 7th (12th on the OHS). When I spoke to her on Saturday morning she said, “I can’t believe this is happening, I didn’t think I’d be this close.” After our conversation she went 5th, 6th and 4th on the next three workouts, to take over control of the 5th overall position. She stuck to the slow and steady game plan, and from what I’ve been told, when she overtook Voboril in the last five feet of the walking lunges on WOD #6, it was one of the most dramatic moments of the weekend.

Dani

Danielle started her ascent up the leaderboard with a win on WOD #3 (30 Burpee Muscle-Ups), and a 4th place finish on the brutal 100s workout. The 100s WOD was actually the trios best overall finish as a group, with 4th, 5th and 7th place finishes. Carlie was nothing but consistent, with five top ten finishes. She showed her endurance by making the final WOD the only one she beat both Jamie and Danielle on, and making it her best overall finish (6th) of the weekend.

carli

Danielle and Carlie finished 10th and 12th in the region last year, while Jamie was busy trying to play in the WNBA. I can’t wait to see what these three do next year.


WOD 130522:

BBG

1) 5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec. DEMO VIDEO

2b) 5X3 Front Squats @  80% – rest 60 sec.

*Notes: Straps should be used for 3-Stop Clean Pulls.

Conditioning

For time:

3 rounds of-

Run 200m
3 Rope Climbs 15′

-then-

100′ Walking Lunges 185/115#

-then-

3 rounds of-

Run 200m
3 Rope Climbs 15′

*Notes: This is one continuous piece with no break between the elements.

Strength/Midline

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.


Group #2 Work – 130522:

Rest day.


Extra 130522:

GROUP #3 Conditioning

3 rounds for time of:

30 HSPU (regionals standard)
20 TTB
10 Push Jerks 185/110# (use an axle if you have one)

GROUP #4 Conditioning

21-15-9 of:

Deadlifts 315/205#
Box Jumps 30/24″

For time.

48 responses to “130522

  1. “The 100s WOD was actually the trios best overall finish as a group, with 4th, 5th and 7th place finishes.” <– but Outlaws can only do sub-12 minute WODs…

        • If you’re not a competitor just do the regular programming and ignore the extra work by group #. Unless you’re feeling like a mega-beast and you feel like doing the extra work. In which case, pick what you like and give me an autographed t-shirt with your likeness.

  2. 1) 245-275 failed second clean at 280.
    2a) 315
    2b) 255. Felt a little slow but ok.

    Cond:
    Did 5 rounds and called it. No time.

    2/2/2

  3. Pretty new to the programming and am taking a few days off after regionals to let my hands and body heal. Does it matter where I jump back into the programming again?

  4. BBG
    1) 80 – 90 kg
    Felt good on the hang cleans so went 102.5 for a new 1RM PB
    2a) 120 across
    2b) 96 kg (Based off 120kg)

    No conditioning

    Strength
    1a) Done @ BW
    1b) 70 kg

  5. 1) 225-255-255-275-295 (fail second clean and jerk)

    2a) skipped
    2b) 5 x 3 off of 330 (265). Felt very fast and light

    Gym Conditioning:
    Hero WOD “Adam Brown” – 31:30

    Midline this evening.

  6. Dude, it is embarrassing posting compared to some of you guys.I don’t have the ability to do the WoD at my camp, so I did the HSPU, TTB one.

    BBG
    1)135#,155#,165#,175#,175#
    2a)225#
    2b)185#,205#,210#,215#,220#
    Conditioning
    25:00
    Midline
    1a)95# had to do good mornings.
    1b)25#

  7. Bbg –

    1) 255, jerk was just beyond horrible today.

    2a) 355
    2b) 275

    Cnd –

    14:16
    Used 185lb axle…it hurt, so bad, 3 drops, mentally trash on that part today

    Midline –

    1) 10lbs
    2) 230

    Extra g#4 tonight

  8. Bbg-
    Up to 275 no misses

    Pulls 335
    Fs 275 off of 1.25 1rm fs

    Condo-
    15:20
    Used 180 on stubby axle
    Fuck me

    Midline-
    Body weight
    220

    #3 this pm

    2/3/4

  9. wanted to play around today, did 4RFT of
    400m run/15 PP 135# axle/12 DB Snatches 70#/9 Strict PUs
    with 100′ of walking lunges in between round 2 and 3.
    28:40, a little more than I bargained for. Ah well

  10. BBG:
    1.) 195, 205, 220, 235, 250 missed jerk
    2a.) 275, 275, 290, 290, 290
    2b) (Smolov FS Week 6 Rest)

    Conditioning:
    21:32

    Midline:
    1a.)20, 20, 20
    1b.)80, 80, 80 – jerk box reverse hyper

  11. 2 HHC+ jerk- 185, 195, 205, 215, 225
    3 stop pulls- 295×2, 285, 275×2
    FS- 225

    METCON-
    Part 1- 6:25
    P2- 6:25-11:22 (rested for at least 1 minute before starting lol)
    P3- 11:22-17:08

    Midline later

  12. 1) 265-275-285-295-305-315×1

    2a) 385
    2b) 325

    Conditioning – 15:00
    Runs were the hardest part lol. So glad 100′ is as far as I have to run at Regionals haha.

    Group 3 Conditioning tonight.

  13. Hey! Is there anyway you can tell us the exact process of the “Snatch” warm up?

    We follow outlaw religiously but cannot find out what the warm up is?

    Please let me know!
    Thanks,
    Kev Lamvovec

  14. BBG:
    1) 102.5Kg
    2a) 150Kg
    2b) 115Kg – Man these felt easy after all the 1 1/4 malarky.

    Cond:
    Lunges + 1 round and 200m in 20:00

    Reg 3 Prep:
    2 rounds/5 HSPU in 15:00

    MFS:
    474

  15. BBG
    1. 125
    2a. 175
    2b. 175
    Conditioning: so, that was the first time I ever fell off a rope…EVER. And it was over 15′ high. I mean, I fell, complete muscle failure, and I fell hard. Called it after 5 rounds. A little terrified.
    Conditioning group 3: eff, but I can now string 10 HSPU easily together.

  16. BBG:
    1.) 155#, 175, 185, 195, 205
    2a.) Completed @ 255
    2b.) Completed @ 265# off of 330#

    Conditioning:
    16:40 Subbed 3 Muscleups didnt have access to rope

    Strength/Midline:
    Subbed Good Mornings @ 95, 105, 115#

  17. MFS: 5-7-5
    Low on time.
    Hang Power C&J: 5x1x175
    Conditioning: 4 rounds
    -425 Meter Block Run (with hills)
    -50′ Walking Lunge; 100#
    -8 Rope Pull-ups
    -8 HSPU
    21:01

  18. BBG:
    1) 195, 205, 215, 220, 225
    2a) 285
    2b) Off 275

    Conditioning:
    19:07
    -Lunges were spicy…20# over bodyweight.

    Strength/Midline:
    1b) GM’s: 155, 150×2

    M/F/S
    2/5/3

  19. Hbbs in am then fs 5×3 @ 245

    Wod1 runs,rc.. 13:47, one drop, ouch especially the run right after.

    Wod extra #3 10:22 with regular 185bar

  20. BBG

    1) 275 weak, felt off body needs this rest day coming up.

    2a) 315,315,345,365,365
    2b) 295, vertical back is improving, and making it eaisier.

    Conditioning

    14:46
    Running in Oly shoes is weird.
    Rope climbs felt improved.
    Lunges, 50 feet unbroken, then broke three times on the second 50′.

    Strength/Midline

    1a) 15
    1b) 175

    GROUP #4 Conditioning

    6:08
    Only 45 mins rest! Felt like shit!

  21. BBG
    1) 185 – 235#
    2a) skipped
    2b) 275#
    Conditioning – 12:56 185# walking lunges were surprisingly the easy part. need to run more in the off season

    Skipped a few things today bc Wednesday is a gymnastic specific day at the gym for competitors. 1 hour to work those weaknesses with a great coach (front levers, skin the cats, lots of mid-line work etc….)

  22. First week starting this program and I love it, although its killing me already. I’m very very tired and my shoulders and hands are just torn up right now

    BBG

    1) 185 – 205# My overhead positioning needs serious work
    2a) 275#
    2b) 245

    Conditioning
    Made it through the lunges (had to scale to 155#; I’ve never done that heavy of lunges before) and 1 round of running/rope climbs. Stopped at 20min because I was just gassed. It could have been because it was hot, it could also have been the BACON MILKSHAKE I had at lunch… I’m not sure.

    MIdline:
    A)Sub good mornings: 135
    B)BW

  23. m/34/5’8″/170lb
    BBG
    1) 185-205-215-225-235 w/straps
    2a) 255-275-295-305-315
    2b) 225-225-225-225-225-
    Cond: no rope, did 3 strict C2B per rope climb. Used normal bar for 185# walk lunges
    15:48 total
    Lunges were brutal
    Midline:
    1a) 15-20-20
    1b) 20-20-20

    • Hey man, just some unrequested advice- don’t use straps on cleans, just snatches and pulls. The way you are locked onto the bar makes it really hard to dump if you catch it badly, there’s a video here that I’d watch

  24. 1) 225-245-255(1)-255(1)-245
    2A) 315 3X3
    2B) 245 3X2 (SQ CLEAN + FS)
    COND – 19:01 (4 RC ON 12 FT ROPE)

  25. Bbg –

    1) 215,220,225,235,245

    2a) 315 Clean high pull
    2b) 275

    Cnd –

    15:53
    Did 10 C2B instead of rope climbs
    Something popped in my hip on the lunges, so kinda slowed me down.

    Midline –

    Did not do hip was bothering me.

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