130701

>Here’s the registration and info links for the first 2014 date of the Para Bellum Series at CrossFit Inland Empire:

CLICK HERE to register for Mira Loma CA – Jan. 10th-12th.

Click here for more info about The Para Bellum Series at Mira Loma, CA – January 10th-12th.

Here’s an update on the 2013 PBS dates that are almost or have just sold out – Denver #2 is now completely sold out, Green Bay has ONE SPOT remaining, Las Vegas has less than five, and Lappeenranta is under ten. It looks as though Texas will be next on the schedule for January, and then two dates in Australia for February. Then…? The moon.


>Luke Tashie sent me this a couple weeks ago, and I pretty much forgot to post it. This was the middle part of a 1,350# CFT (525/275/550) for Luke, and it may be one of the more impressive lifts I’ve ever seen. I personally despise this lift, and no matter what I’ve done—I always press the same weight (not – very – much). Luke, does this mean that you can Jerk a house?

Luke Tashie – 275# Press:


WOD 130701:

BBG

5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength

Smolov 3/1 – Click Here for Smolov Calculator

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning

5 rounds for reps/calories of:

30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

206 responses to “130701

  1. Anyone here have any rotator cuff problems? I haven’t injured mine but learnt that it’s a little undeveloped compared to the surrounding muscles. It starts to hurt randomly and inconsistently so if anyone has any solid exercises that would be appreciated. I have been using Ben bergerons bulletproof shoulders routine.

  2. BBG) 2 sets @ 105kg (3 push press) 5 sets @ 100kg

    Strength) 132.5kg

    Cond) subbed row 271 reps/calories rxd

  3. Snatch+press: 135, 145, 150, 155×2
    Squats: all at 225 (+20), sadly starting to enjoy these
    Cond: (row for cal)
    Rounds:
    1: 10/16/27
    2: 11/16/31
    3: 12/15/37
    4: 11/15/21
    5: 11/14/19

    M/34/170
    M/F/S: 3/7/2

    #TheOutlawWayAfghanistan

  4. 1) Have some angle problems, so i did not do this part

    2) Did box-squats today, because of the angle, and it went well 6×6 @ 110 kg.

    3) Wanted to do some more work so i did:

    30 sec Row: 200 – 155 – 180 – 165 – 170 meters
    30 sec KBS: 15 – 14 – 11 – 11 – 11
    30 sec HRPU: 22 – 20 – 24 – 25 – 21
    30 sec Box Squats @ 70 kg: 8 – 7 – 8 – 9 – 7
    30 sec Dead hang pull-ups: 9 – 9 – 8 – 8 – 8

    30 sec break between each exercises, 5 rounds.

  5. BBG) insert excuse here
    Did 5 x 5 Sn grip push press + 1 OHS (225)
    S) 285
    Cond) insert excuse here

    #LostMyWayAghanistan

  6. BBG: 125, failed twice at 135(PR tie)

    Strength: 180# 6×6

    Cond:
    **my airdyne doesnt have a cal counter
    14,14,14,15,14 KBS
    19, 18, 18, 17, 15 HRPU

  7. Squats at 345 felt GREAT.
    Skipped snatch.
    Did:
    30 seconds kbs
    30 second rest
    30 second HR push-ups
    1:00 rest
    X5
    On vacation. Just trying to stay moving.

  8. -snatch: up to 205…135-135-155-185-185-205

    -Strength: @275, no misses, could have went heavier…right at my 70% been having pain last week, and felt 100% today hopefully can keep it up (Kelly starrett Is my savior lol)

    MetCon:
    Airdynes-about 15 cals per round, 75 cals total
    KBS-hard to keep track but about 14 last couple rounds, more first few rounds
    HRPUs-18 last few rounds more earlier on
    (much harder then expected)

  9. BBG – 155, 175, 195, 205, 215

    HBBS – 255 No Fails

    Cond – 245 Reps Rx (Row)

  10. Snatch – Worked up to 185. No problems here

    Smolov @ 275lb for all sets. +27.5lbs from week one. Felt great

    Cond :
    – Row- No cals but kept my 500M pace around 1:30-1:40 for all rounds
    – KBS- 71 reps w/70lb KB.
    – HR PU – 96 Reps. Gassed on these the last couple rounds

    • Also – submitted a form for remote coaching a few days ago and havent heard anything back. Just wanted to let someone know

  11. Snatch #125
    Back squat #200 6×6 felt good I heart squatting!!!
    221 score for the conditioning
    Ran the spartan on Saturday wasn’t sure if I was going to be able to train today but surprised myself. Love this programming.

  12. BBG:
    185-205(F)-185-205(F)-185. I’m embarrassed. Really. I finally just walked away after 10 extra minutes trying to hit normal weight. You win today snatches, but I’ll be back.

    Strength: 277.5#. Plus 10 vs last week. Plus 15 total.
    Conditioning: 260
    Row: 15-14-12-14-13
    KBS: 15-15-15-15-16
    HRPU: 25-24-23-22-22

  13. BBG – 175

    Strength – 295 (70% + 20lb)

    Cnd:
    AD – 20, 20, 20, 20, 18
    KBS – 15 across
    HRPU – 20, 15, 15 ,15, 16

    (254 total reps)

  14. BBG
    175#, 185#, 195#, 200#, F @ 205# (only 4 PP)

    Strength
    270# (+20 total)

    Conditioning
    261 reps
    AD: 22, 19, 19, 19, 19
    KB: 14, 15, 15, 15, 15
    PU: 19, 20, 18, 16, 16

  15. Always humbled when I post; you Outlaws are SUPER motivating🙂

    BBG: #95-105-115-125-130
    Strength: 6X6 @ 185#
    Conditioning:
    Row: 40 (8/7/8/8/9)
    KB (60#): 69 (15/14/13/14/13)
    HRPU: 79 (18/15/15/17/14)
    (188 reps total)

  16. BBG – 135#/145#x2/150#x2

    Smolov – 235# ( 5# up from last week )

    No conditioning today

    MFS 133

  17. Snatch + 5 jerks – worked to 240# (missed 250 but could of hit it just ran out of time)
    HBBS – 6×6 @ 320

    Conditioning total reps including row cals – 212

  18. I have BIG question, I have been out of the states for the past two weeks. While I was gone you started the new Squat Program. Sould I go ahead and pickup from today’s WOD or do I need to go back two weeks and start from the beginning?

  19. bbg
    105, 115, 125, 130, 135

    strength
    based off of 230
    done at 170# (70% +10#)

    cond
    subbed row calories for airdyne
    179 total reps

  20. BBG: 115-125-135×2-140
    strength at 155# + 15 tota
    conditioning:
    subbed 10m sprints for air dyne
    8 sprints x5
    kbs 14-15-15-15-14
    pushups 14-15-16-13-10

    171

  21. BBG
    175-185-185-195-195

    Strength
    @ 235#

    Conditioning
    240 reps
    (stayed pretty consistent throughout the rounds)

  22. BBG: 65kg.. I’m at a globo right now and have no chalk and can’t drop anything..
    Smolov: fuck you Rudy
    Conditioning:
    100ish cal
    60 KBS
    100 Human Resources Push-ups

  23. bbg 165-175, not happy with that today, struggled getting under the bar for some reason
    squats 295 (+25)
    con-great combination of stuff!
    row 5×13
    kbs 15,15,15,12,11 lost grip at the end
    hrpu 5×19
    total 228

  24. 1)snatch +push press
    145,160,170(f),170(f),170,170,175(f),175
    Made up for my failed reps.
    2) smolnov added 10 this week
    6×6@290
    3) cond 226 reps
    Subed row

  25. BBG: 60 kg/62,5 kg x 2/65 kg x 2
    Strength: 115 kg
    Conditioning: 72 cal row/76 reps KB swings/93 reps HR pushups

  26. HBBS@ 255lbs (25lbs jump from first week, no misses🙂
    BBG@ 135/145/155/160/165
    Conditioning
    Row: 64 calories(13/13/12/12/14)
    KB@ 32kg 75 reps(16/15/15/14/15)
    HR-PU 97 reps(22/21/20/18/16)
    Total 236 reps
    (Great training day!)

  27. BBG: 185, 195, 205, 215, 225f, 225

    Strength: 70%+25 = 245

    Conditioning:
    AD: 95
    KBS: 73
    HRPU: 80
    Total: 248

  28. BBG: 75-80-85-90(failed last PP)-92,5(failed last PP) kg
    Smolov: Added 5 kg to the 7,5 kg from 2nd week
    117,5 kg 6×6 , felt good

    Cond: 247 reps/cal (row)

  29. BBG- Up to 145 #, heavier than last week. Starting to finally feel good snatching again.

    Strength- 6×6 @ 225# (+20# since first week, this may be hard to keep up all week)

    Conditioning- 179 reps, subbed row for airdyne since it has no calorie counter.

  30. BBG: 165, 175, 185×3 .. wanted to hit 200 but failed a couple times so i went back down to 185 to finish

    Strength: HBBS 6×6 @ 300 (up 25 from first week) no misses

    Conditioning:
    Row: 15, 13, 11, 11, 13: 63 total
    KBS: 16, 12, 10, 10, 10: 58 total (back pain slowed me down, disc issues)
    HR Pushups: 30, 23, 19, 18, 19: 109 total

    total reps: 230

  31. HBBS: 275 (250 +25 Total)

    Conditioning…
    Airdyine: 19, 18, 15, 18, 23 (total 93)
    KBS: 15, 15, 15, 15, 17 (total 77)
    HRPU: 20, 15, 14, 15, 16 (total 80)
    Total reps: 250

  32. BBG: 80-85-90-92.5-95Kg
    Strength: 122.5Kg (3 sets), 125Kg (3 sets)
    Cond: Done, can’t remember score.

  33. BBG – 95×2, 115×3… All power snatches pretty much. I still have a lot of mobility issues. Can anyone recommend something for increasing adductor strength/hip mobility?

    Smolov – 6×6@185lbs, 30lbs more than when we started, felt easy

    Cond. – 135 total reps, don’t know calories went 130m every 30 sec row

  34. Snatch/5 push press: 85,100,105,110,115
    Squat at 180 (+20 from week 1) no problems
    Cond.
    row: 11,8,7,6,6
    Kbs: 14,11,10,9,11
    Push: 21,19,15,14,16
    Happy with the snatch and squat work. Can’t wait to see how much we all pr on squats!

  35. BBG 155 175 185 205 225f
    Strength 295 +10
    cond 266
    A 20 17 15×3
    KB 16 17 16 16 17
    HRPU 24 20 20 18 20

  36. BBG: 155X1, 165X1, 175X3
    Strength: 295 (+20 total)
    Condtioning: 236

    *First day back to BBG and Conditioning after 1 week after a tweaked back. Felt much better.

  37. BBG:
    1) 145, 155×2, 160, 165

    Strength:
    245 (+15)

    Conditioning:
    *50# kb snatch (no 32kg)
    AD: 20c, 20c, 16c, 16c, 18c
    KB snatch: 14, 14, 15, 15, 15
    HRPU: 20, 15, 13, 13, 13
    = 237reps/cal

  38. Quads were smoked after group PT this morning.
    Squat – 335
    Snatch + Press – 185, 195, 205, 215, 225
    Metcon – 237 Calories/Reps – had to use a 75# dumbbell because that was all that was available

  39. BBG
    1.) 155# <pressed 4 time used as a heavy warm up.
    Strength
    1.) 235#
    Conditioning
    Done with rower
    Lost count but close to 178 reps with 278 breaths🙂

  40. Took last week off due to a wonky hip/low back. Feeling decent today.
    BBG – up to 165
    Strength – 225
    Cond – subbed row, 198 reps

  41. BBG: No snatch on Saturday so: 15 minutes to work to 1RM Snatch max: 145 (5# PR)
    Strength: 4x6x210 (Still trying to work out approopriate Masters scale)
    Conditioning
    Row: 12,12,13,13,12
    KBS 24kg 16,17,18,16,18
    Pushups 24,20,17,15,16 / 239

  42. Snatch: back was jacked up from saturday so worked on technique.

    Smolov: 290 (+25 from week one)

    Conditioning: back quit on me after round 3 so went to 55# kb. Wanted to be able to finish so did 12 cal row, 12 swings, 16 hrpu. Total 200.

    I will repress this day like I did with most my childhood……

  43. BBG: 52.5/52.5/55/57.5/60kg
    HBBS 6×6 @ 77,5kg (+2.5kg from last week)
    WOD:
    *Rowr: 10-10-11-8 (fell off the seat)-10 = 49cal
    *KBS 24kg: 14-15-15-15-15 = 75 rep
    *HR push-ups: 15-13-13-12-11 = 64 rep
    Total: 49+75+64 = 188 rx.

  44. Snatch- 155#… Felt like I was underwater and I don’t mean the weight was light.

    Smolov: As I was increasing my weights after a brief warm up at 135, I tried to un-rack the bar with (2) 45’s on one side and only (1) on the other. Decided that my CNS was in desperate need of a rest. So skipped and went straight to conditioning.

    Conditioning:

    Rower: 12, 11, 8, 13, 13
    KBS: 15, 13, 11, 10, 10
    Home Run Push Ups: 18, 18, 20, 20, 20

    If I feel uncoordinated and clumsy is that indicative of CNS overwork?

  45. BBG – 155, 175, 185, 185, 185, 195(f)
    Strength – 6×6 @ 70% (+30 total, I didn’t read the recommendation, wish I had. No failed lifts though)
    Cond
    Row 11/11/13/10/13=58
    KBS 14/14/14/14/14=70
    HRPU 16/17/16/14/12=75
    Total – 203

  46. BBG: 135-145-155-165-170
    Strength: 215
    Conditioning:
    Row Cals – 14-14-14-14-14 (70)
    KBS: 17-17-17-17-18 (86)
    HRPU: 20-18-18-16-16 (98)
    Total: 254

  47. Smolov: done with 20# added to original weight.

    Conditioning: skipped, Body is pretty beat up from local comp this weekend.

  48. 26/165#

    1/1/2

    Snatches: 115; 125; 135; 145F(still did presses); 145#
    I have small hands so I used a Bella bar today to see what this hook grip is all about…so far, so good.

    Smolov: 230#

    Conditioning:
    Row: 15; 13; 13; 13; 13;
    KBS: 18; 17; 17; 17; 17;
    HRPU: 23; 20; 19; 16; 14;
    TOTAL: 241

    Rounds 4 & 5 snuck up real quick

  49. BBG: Forgot to do them, will make it up tomorrow.

    Strength: All at 205 (+20)

    Wod:
    -Rowing: 53 Calories total
    -KBS: 76 total @32kg
    -H.R. : 95 total

    -224 reps altogether.

  50. forgot to snatch… oops!

    squats@ 200
    conditioning- ad – 14, 12, 12, 14, 14
    kb- 13, 13, 13, 13, 12
    pushups- 13, 13, 11, 10, 10

    total- 187

  51. BBG: 155-165-175-185-195, struggled on set 3 and 4
    Strength: 256# (+13lbs from week1)
    Cond: 57/63/84= total 204 (row)

  52. BBG
    165-185-195-205-215f (couldn’t catch the bar in a good position, but the Snatch Press were easy)
    Strength
    6×6@#325
    Conditioning
    Row: 17; 16; 15; 14; 15;
    KBS: 16; 15; 13; 15; 15;
    HRPU: 19; 16; 15; 15; 14;
    TOTAL: 230

  53. BBG
    60, 65, 65, 70, 70

    Strength
    235#

    Conditioning
    subbed Burpee pull ups for airdyne
    163 reps

  54. BBG:
    185-185-195-205-215
    220 is my 1rm. Did a couple attempts at 225, caught it Jeremy Kinnick style, couldn’t lunge out. So close.
    Strength:
    skipped this — hips and back feeling tight
    Conditioning:
    235
    (12cal row + 15 KBS + 20 HRPU’s) every round

  55. WOD 130701:

    BBG

    5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
    (135# due to gym with no bumpers)

    5×3 snatch
    (135#)

    Strength

    Smolov 3/1 –

    HBBS 6X6 @ 70% Plus – rest at least 2 minutes
    (305# no misses)

    Conditioning

    5 rounds for reps/calories of:

    30 sec. ME Airdyne (messed up the cal count)
    30 sec. ME KBS 32/24kg(20-21-20-18-19)
    30 sec. ME HR Pushups(20-21-20-18-18)

  56. BBG–5×1 snatch+5pushpress 185,185,205,215,225
    Strength– Smolov 3/1-6×6-300#(up5#)
    Conditioning– 231reps

  57. Subbed BBG and Strength today for the entire Invictus competition training because I was not at my outlaw-based gym, then did the outlaw metcon that evening once I got back to NKC: 271 tied with Zach!! Was nauseous for a good 15 min after this one.:/

  58. BBG: 105-110-115-120-125

    Smolov: 175 (+25 total)

    Conditioning: 180 reps as Rx, but sub Row
    I suck so bad at rowing..

    4/3/6 (rushed/rain makes me sleepy/tweaked back)

  59. BBG: 145/155/165/175/190
    Strength: 300lbs, added 10 first week, 5 this week
    Conditioning: 47/49/46/41/45, 228 Total

  60. BBG: 135, 155, 155, 165, 165

    Squats: done at 240 (+20 from week one)

    Cond: subbed DU for air dyne. No rower either so I chose something metabolic that I need work on.
    Du: 38, 41, 37, 30, 35
    Kbs: 15, 17, 18, 18, 17
    Hrpu: 24, 20, 17, 18, 18, 17

  61. BBG.
    1) 155, 185, 185, 185, 195

    Strength.
    305#

    Today was the worst squat day, my Hamstrings have never been this sore… Ever…

    Conditioning.
    285 Reps

    Swang a 70# DB.

  62. Snatches: 185, 195, failed a few times at 205, finished off with a few at 185. Definitely wasn’t fully recovered from Saturday.

    Squats: 6×6 @275(+25 from week one)

    Conditioning:
    255 total reps

  63. M/27/5’11″/171#/NorCal

    BBG
    155# – 166# – 177# – 188# – 199#

    Smalov
    255#

    Conditioning
    234 reps/calories (used a rower, no airdyne)

  64. Question is the the clinics more for coaches, elite athletes. Or would anyone benefit from it?

  65. BBG: maxed at 70kg. Slow off the ground again.

    Squats: 102kg – 7kg from orginal

    Row: 19, 15, 15, 11, 14
    KBswings: 15, 15, 11, 13, 12
    Push-ups: 20, 15, 15, 12, 12, 14

  66. BBG: 85, 95, 95, 95, 100 #

    Smolov- 130#

    Conditioning: Rx

    1) 5, 12, 21 = 38
    2) 5, 12, 18 = 35
    3) 5, 13, 18 = 36
    4) 5, 12, 16 = 33
    5) 5, 12, 17 = 34

    Total = 176 reps

    *forgot to post yesterday !

  67. BBG: 135, 145, 155, 165, 165 (miss)

    Smolov: 235 (up 10 from week 1 – focusing on form)

    Cond: 228 (I think – shoulda airdyned harder)

  68. Smolov: 145#
    BBG: 95(2), 105(2), 115
    Cond:
    Airdyne 12/16/15/16/16 (This was RPM, I think, Vintage Airdyne)
    KBS 14/14/15/15/14
    HRPU 11/13/12/13/12
    208 Rx

  69. Obviously still running a day behind.

    BBG: 50/60/70/75/75k – no misses slough the 4th snatch was crap which is why I hit it again.

    Smolov: 95k (+2.5k on last week) – felt good.

    Conditioning:

    Row: 13/12/13/12/12
    Swings: 13/12/13/13/13
    HRPUs: 18/17/16/15/13

    Total: 318 (I think)

  70. BBG:
    115#, 125, 135, 145, 155
    Strength:
    240# , up 5#
    Cond:
    SDLHP
    KB 50#
    HRPU
    Didn’t keep track of reps, just did work

  71. BBG- 165#x3, 175#x2
    Smolov- 255# (+10#)
    WOD- 219 Rx (66 cals- first time on airdyne, 75 KBS, 78 HR push-ups)

  72. July 1 festivities meant making this up Tuesday. Squatting again tomorrow will be fun…

    BBG: 155, 165, 175, 175, 175
    Squats: 290. +20lb from first week. Easiest set of squats yet.

    Didn’t do today’s conditioning. Made up Tuesdays instead. Posted there.

  73. BBG) worked up to 175 felt like shit all day

    Strength) squats done at 315 (up 25#)

    Conditioning) 217 on rower

  74. BBG @ 145#
    HBBS @ 235#
    Conditioning:
    5 RFT:
    100′ bear crawls
    100′ broad jumps (3 burpees after every 5)
    (15:52)

  75. I’m a day behind this week, but anyways:
    HBBS @ 315 6×6
    Conditioning:
    5 RFT: went for rep total
    30 sec. Had to sub burpees here
    30 sec. Rest
    30 sec. ME KBS 32
    30 sec. Rest
    30 sec. ME HR Pushups
    30 sec. Rest
    248 total

  76. BBG : 185# x 5. PR for the exercise. Felt really good.

    Smolov : 6×6 @ 275#

    Conditioning : 216 reps/calories
    (Done with a rower.)

  77. BBg: 265, 275, 285, 300, 315

    Squats: @300

    Conditioning: done, about 12 cals each round on row. 16 swings and 16 hrp each round

  78. 5×1 snatch + 5 snatch grip pp (#105- need to go up next
    Week…)

    Smolov 3/1 6×6 #155

    Cond:
    (204 reps)

  79. Squats at 225#
    +10 from last week, +15 overall

    Light snatch work, technique.

    Cond 241 reps (50/50/49/47/45)
    Outlaw Crossfit version Burpees/KBS/AbMats
    First time in while I’ve been able press GO and hold it the entire time.

  80. BBG

    145#, 165#, 175#(2), 185# FX3

    Strength

    235# (up 10lbs)

    No time for conditioning. Still sick:/

  81. BBG: 155#, 175#, 195#, 205#, 215#

    HBBS 6×6 – 305#

    Conditioning: 249 total reps/cals

  82. BBG 40-40-40-42,5-45kg
    Strength – 6x6x80kg (that’s week 1 + 7,5kg)
    Cond: on Spinner, so no cal., all with high resistance and standing up, hurt badly in quads, hams and calves, swings with 2x16kg KB (5×18=90 reps), hr pushups (16/14/13/12/13=68 reps)

    MFS – 154

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