130702

>Not much time to post today. I’ve been out doing “business”, and am proud to announce that we have just taken the keys for what will be the new Outlaw Way HQ (a.k.a. training center/place where I can work on my car/place where we can set up the crossbow range/place where I never have to put my bar away). It’s beautiful in a Rocky 4 barn workout kinda way, has ceilings high enough to accommodate a basketball hoop (for me to take Jamie Hagiya’s lunch money on), and will allow us to bring athletes in to train year-round. Stay tuned for more private camp/crossbow range/lunch-money-taking details.

photo

photo


BBG

5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec.DEMO VIDEO
1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO

Conditioning

60 C2B Pullups for time*

*EMOM including the first minute – 5 Burpee Over-the-Box Jumps 20″ (no touch on top)

199 responses to “130702

  1. Wanted to ask a stupid question, but diceded to spend 1 min searching the net.
    Burpee Over-the-Box Jumps

  2. Question: When the skin rips off of my hands can I sub the rest of the C2B’s for sitting on the box and crying?

  3. Any Outlaw friendly gyms near Townsend, TN?

    Headed to the Smoky Mountains and would like to prevent falling off this squat wagon.

  4. BBG) 110/120/130/125/125kg

    Strength)
    1a) 82.5/80/80/80(4)kg
    1b) 135kg

    Cond this arvo

  5. I don’t know what’s all over the floor in the first pic but you need to tell people the place used to be a slaughterhouse. Actually I guess it still will be. #CFAbattoir

  6. BBG: 185/190/195/200/205
    Strength: SpP: @115, PRow: @ 175 (+5 for each)
    Cond: 7:33 (had 59@ 7min)

    M/34/170
    M/F/S: 3/5/3

    #TheOutlawWayAfghanistan

  7. BBG: 180, 190, 200, 210, 200
    Strength: A. 125, 130, 135, 130
    B. 190, 200, 200, 210

    Conditioning in the afternoon.

  8. BBG) no jerks … 255-265-275×2-275-275
    S1) 155
    S2) 245
    C) 4.41
    #TheOutlawWayAfghanistan

  9. Bbg: 185, 185, 205, 210,215

    Strength: 1a) 150
    1b) 210

    Conditioning: 6:47 – subbed otb burpees for reg burpees as I have hockey this evening.

  10. Quick question, is there a reason Outlaw way is so scornful and critical in there posts? What’s with the constant snapping at each other? Outlaw has become the golds gym of online posting. Fckn cool guys.

        • “taking yourself way too seriously” – not funny. Most of the responses are lighthearted needling for asking a question we have all seen 1,000 times. The only people who get truly critical responses are the ones who ask a question after obviously doing no research whatsoever (a 5 second Google search is your friend).

      • His use of past perfect seems to be correct. He should have said their not “there”.

        The numbers break down like this:
        +10 proper us of past perfect
        -5 use of adverb homonym in lieu of correct pronoun
        -500 being a giant pussy

        Net score:
        -495

        Sean-
        Your mom likes our snapping and cool guy behavior. Plus she can out snatch you.

    • It’s a damn shame when people do not appreciate the art of ball busting. Pretty much the only criteria worth considering in friendship/life. This countries breeding a bunch of sensitive, humorless pussies, sad.

  11. 185-195-205-215-220 (missed jerk)
    2a) 120×2 125×2
    2b) 185×2 205×2
    3) just did C2B had to work on it 9:56

  12. M39/188#
    BBG: 135/155/165/165/175
    split press:135/135/135/135
    pendlay row: 165/185/195/195
    conditioning later

  13. BBG- 135-185-185-205-225(failed 3 times)

    Strength-
    S.Press-155, P.Row-185 (back was tight)

    Cond:
    12 cap, got to 52 in the 12 min (awful)

  14. BBG – Worked up to 225

    Strength
    1a) 145 – I suck at these
    2a) 205

    Cond: 4:32 – Was very pleased with this. Felt great today during conditioning

  15. Strength – 215 failed 245

    Cond – 10:49 Rx. Hate burpees!

    No time for pendlay row or split press

  16. BBG
    1.) 230# missed last 2 jerks. Did power cleans
    Strength
    1a.) 150#
    1b.) 200#
    Conditioning
    4:51

  17. BBG: 185-195-205-210-215x (3rd Clean)
    1a) 115-125-135×3-125-130
    1b) 205-205-205-205
    Con: 6:52

  18. BBG: up to 200lbs
    press: 125
    row: 165
    Conditioning: 5:58 ( taped my hands for the first time, world of fucking difference)

  19. BBG) 95, 135, 135, 155, 155lbs
    Strength – SpP – 95, 95, 115, 115lbs
    Pendlay Row – 135, 155, 175, 195lbs
    Cond. – Finished in 7:51

  20. A) 275
    B1) 175
    B2) 100 lbs dbell (working on an oblique discrepancy)

    C) 3:38

    Added core work for my stupid abs

  21. No good yesterday or today. Skipped yesterday because shoulder was bothering me. Today, made up yesterday’s Smolov with 255 (+15).

    BBG: No jerks today. 205-215-225 (failed second rep, stopped, cried)

    Cond: Did yesterday’s: 230 total reps.
    -11-11-11-11-11
    -16-16-16-17-17
    -25-20-18-15-15

  22. BBG – 225, 225, 245, 265, 275 (failed jerk)

    Split press – 155 across
    Pendlay row – 250 across

    Cond – 08:48

  23. BBG: 70kg,75kg,75kg,70kg,70kg
    Strength: 1a) 45kg, 50kg,52,5kg,55kg
    2a) 60kg, 65kg, 70kg, 75kg
    Conditioning: 10:50

  24. BBG – 225, 225, 245, 245, 255
    Split Press – 145, 147, 147, 147
    Pendlay Row – 145, 157, 157, 167
    MetCon – 7:57 (I figured out that I did 6 extra reps though cause I lost count)

  25. Worst training day ever…
    No power at all and bar felt super heavy…

    BBG: 115/125/135/145/155 ( just first clean)

    Strength:
    1) 95 (Failed first rep)/ 90/90/95 (4reps)/95 (4reps)
    2) 165/165/175/175

    Conditioning: ran out of time😦

  26. BBG: 155-165 175×3 (Failed on jerk 1st attempt, then failed on 3rd clean last 2 sets, should have done way better.)

    Str: Skipped for lack of time.

    Conditioning: 8:46 rx’d

  27. First day off outlaw programing.
    BBG 50kg,60kg,60kg,65kg,70kg
    1a 4x50kg
    1b 50kg,70kg,80kg,80kg

    conditioning:Subbed c2b for normal pull-ups
    1min 10reps
    2min 7reps
    3min 4reps
    4min 3reps
    5min 3reps
    6min 3reps
    7min 1 rep, stopped after this so i got totally 31 reps, pull ups was impossible after this.

  28. How in holy shit are people getting sub 5 min on this doing burpee over box jumps every minute on the minute. You folks are studs.

  29. BBG: 195, 205, 220, 230, 240f on 2nd, 240

    Strength:
    1a.) 145 across
    1b.) 185 across

    Conditioning:
    4:50

  30. BBG: 210# (Failed 215#x2 on the jerk, jerk is holding me back a lot!)
    Split Press-145#
    Row-195#
    Conditioning-3:53

    Is there anything extra I can be doing to improve my jerk. I feel like I’ve been stuck around 235-245# for my max and in these workouts I’ve been getting stuck around 215# for some reason!

    • You’re already training one of the movements that really help- Split Press. Continue to focus on maintaining that solid jerk position and do not deviate from it as you press overhead. I’ve found has Coach cycles these in, my jerks go up as well.

  31. BBG
    185, 205, 215, 220, 225

    Strength
    1a) all at 135
    1b) all at 205

    Conditioning
    60 C2B Pullups for time*
    2:43 (33/17/10)

  32. BBG:
    185, 205, 215, 225, 235
    Strength:
    1a) 135/145/145/150
    1b) 225/225/235/235
    Conditioning:
    4:45 (20/15/10/8/7)

  33. BBG: 185-205-225-245-255
    Strength:
    1a) 135-165 x 4-155-155 x 3
    2a) 205-225-225-245
    Conditioning: 4:58

  34. Well, 7 months after my broken fibula and ligament tears, one plate and 8 screws later (2 broke and removed), I am back to training Outlaw 100%…. ankle mobility is pretty good but explosiveness is still slowly coming back. On the road back to my beat my previous numbers of 250# Snatch and 305# C&J… I’ve been waiting to post with you all again and continue to improve.

    BBG:
    185 – 205 – 215 – 220 – 225
    Strength:
    140 – 150 – 160 – 170
    225×4
    Conditioning:
    4:59

        • Rudy,
          Thanks for talking to my coaches and clients at the Mid-Atlantic Affiliate Challenge! They were so stoked to meet you and told me the advice you gave them about me holding off on competitions hahaha I love the programming and will try my hardest to represent The Outlaw Way… some people come into our box and point at some of our clients who don’t do our class programming and say “what are they doing?” and I have to answer “Ever heard of The Outlaw Way?”
          Stop in at Shenandoah CrossFit in Winchester if you’re ever driving west of Alexandria!

  35. BBG: 135#, 155, 165, 175, 185

    Strength:
    1) 115#, 125, 125, 130
    2) 155#, 165, 175, 185

    Cond: 7:15
    30 c2b, 30 reg

  36. BBG: 80/90/95/100 (failed 3. clean)/ 102,5 kg (failed 3.clean)
    completed the last clean, no fails in the Jerk

    Strength) 1a) 65kg (added 2,5 kg)
    1b) 110 kg (add 7,5 kg)

    Cond: 3:59 (29/13/10/8) butterfly first round, then kippings

  37. BBG-115, 115, 115, 120, 120

    Strength-
    split press- 75 all sets
    P row- 125 all sets

    Cond. 6:47

  38. Stevo – BBG – 175#
    Strength- 115# press (same as last week. Failed last round), 175# row (+10)
    Cond. – 5:44 Rx

    Joy – BBG -125#
    Strength- 75# press (same as last week), 100# row (+5)
    Cond- yesterday’s conditioning wod – 181 reps Rx

  39. BBG – 225, 235f, 235, 235, 235, 235 (failed Jerk)

    Strength:
    Split press: 135, 135, 145, 145
    Pendlay Row: 185, 195, 195, 205

    Conditioning: 4:59

  40. BBG- 205#x3, 215#x2 (missed 2 sets- missed jerk, then missed 3rd clean)
    Strength:
    1a) 125#x2, 135#x2
    1b) 205#x4
    WOD- 3:58 Rx (20/17/11/12)

  41. BBG
    105,115,125,130,125
    Strength
    1a 75
    1b 105
    Conditioning (regular burpees no jumping)
    5:58

  42. 1) worked with Olympic lifting coach

    2) a. 150,155, 155, 160
    b. 205, 205, 215, 220

    Conditioning
    4.42

  43. 1) clean & jerk
    175.185.195.205.215
    2a) split press
    95.105.115.125
    2b) pendlay row
    145.165.185.195
    3) cond 4:57

  44. BBG 85KG

    1a) 135lbs
    1b) 185lbs

    COND: 11:41 Switched to 4 Burpee Over-the-Box Jumps after round four… im fat! c2b felt good tho.

  45. Cleans and jerk: 185 205 225 245 256

    Split press: 135 155 175 (missed last rep) 175

    Pendlay row: 205 205 225 225 (didn’t trust my back to hold up)

    Conditioning: 4:00. Finished in the nick of time…

  46. BBG: 205#
    Strength: 110/135# (corrected form from last week)
    Conditioning: Completed. Didn’t keep time.

  47. BBG
    Up to 220 just wasn’t feeling it today
    Strength
    1)150
    2)200
    Conditioning
    3:27 (30,15,13,2)

  48. Clean work up to 130
    From the floor weakest position
    Split press 70-80-90 (only 3)-85 (+5 from last week)
    Rows at 115 (+10 from last week)
    Cond.
    11 min
    Burpee and box jumps two weakest movements. Sucked

  49. AM – Rest
    PM – S&C
    Weightlifting
    185x5x3
    Strength
    A) 140x4x5
    B) 155x4x5
    Conditioning
    7:55, strict c2b pull ups
    EMOTM 5 x Tire Bounds
    M/F/S
    2/4/3

  50. bbg
    125, 135, 145, 160, 170(fail- got 2 cleans)

    strength
    1a) 90, 90, 90(3), 85
    1b) 120, 120, 120, 115

    cond
    12:54

  51. BBG:
    1) 185×3, 195, 205 (f-jerk)

    Strength:
    1) 125×2, 130, 135
    2) 165, 155×3

    Conditioning:
    8:55 (strict)

      • Some of us actually practice strict pull ups exclusively. Kipping is great if its going to win you the World Series of Exercising, but otherwise who gives a fuck if you can use your hips to give you momentum. Get good at the actual movement.

        “Kipping” Pull ups are not real Pull ups.

  52. BBG:
    140×2, 145×2, 150#
    Strength:
    Press – 85#
    Row – 105#
    Cond:
    Enacted 12 min cap – 45 C2B

  53. Bbg- 135#, 145#, 150#, 155# (2)
    Strength- 95#(ps last time I tested a 1rm strict press in march it was 95#)
    135#

    Cond- 10:32 and now im dead.

  54. BBG:
    -135, 150, 160, 170, 180(Failed 3rd clean)
    Strength:
    1) 95, 100, 100, 100
    2) 145, 145, 150, 150
    Conditioning:
    -11:54😦

  55. MFS: 8-7-6; L Patellar tendon totally inflamed. No squatting. R SI barking. Getting old blows.
    BBG: Subbed Hang Power Clean. 155,165,155, 155,155; knee and strained transversus thoracis just not having 165 or higher.
    Strength
    1a) 105,115,125,105
    1b) 175
    Conditioning; 4 rounds: -15 Pull-ups; 15 Burpees; 6:57

  56. BBG
    165 175 185 195 205

    Strength <skipped to strong allready lol

    Cond:
    4bbj & reg pull-ups 5:58

  57. 26/165#

    1/1/2

    3 Clns & 1 Jerk: 135; 155; 175; 185; 195
    Again, used Bella bar to employ hook grip. Love it.
    Link: http://youtu.be/pWSMfUJnZbE

    SpP: 115; 125; 130; 135
    PRow: 175; 180; 190; 195

    Conditioning: 5:58 Rx – 18/12/10/10/10 – Tried to use 13.5 pacing but fell apart in Round 3

  58. CnJ- 205, 225, 235 (2 cleans), 235 (3 cleans), 235 (2 cleans), 235 (yes, it’s an extra set-3 cleans, missed jerk)
    Butchered this BBG but it was a hell of a lot of fun chasing big weights. HUGE 3RM PR (+30 since last test)

    Strength-
    140, 135×2, 120
    165×2, 160, 155

    METCON:
    5:54 full of 60 nasty, fugly C2B pull-ups

  59. Made up today’s conditioning with Mondays work. Don’t ask…

    Conditioning: 8:35. 13, 10, 7, 0, 10, 8, 8, 4. Totally died in minute 3 there…

  60. BBG – 185, 205, 215, 225 (fail 3rd), 225 (f 3)
    If I would have stood up with it I knew the jerk was going up

    Strength
    1) 135
    2) 200

    Conditioning
    2:59

  61. BBG
    205×1, 215×1, 220×2, 225×1(failed jerk)

    Strength
    a) 145lbs
    b) 195lbs

    Conditioning
    4:00

  62. M/27/5’11″/171#/NorCal

    BBG
    185 – 205 – 225 -235 – 240(failed on the 3rd clean. Picked it up and finished)

    Strength
    Split press 149#
    Pendlay row 200#

    Conditioning
    3:58

  63. BBG-
    Snatch x 3 + 1 jerk ( wrist issue that bothers me during cleans)
    135, 155, 165, 170, 175
    Strength 155# press, 205# row
    Conditioning: 5:58

  64. BBG: 185×2-195-205-225PR (YAY!)
    Strength:
    SP @ 133# (same as last week)
    PR @ 185# (+10# from last week; felt good)
    Conditioning
    8:56 (Hate/Loved this one)

  65. 1)235 245 250×3
    Stopped there due to back tweak.

    2a)150 failed last rep last set
    2b) 235

    Cond: 4:44

    2/3/6

  66. C&J – 133 (cleans felt horrible today. no misses, but several near misses)

    Strength
    Press – 80 (+2)
    PR – 123 (+8)— but, I think I am doing it wrong. Where should I place my hands, and where should the bar hit my chest?

    Conditioning – 10:45

  67. BBG: 185, 205, 205, 215 f second clean, 215 f second clean

    Str: did the presses at 135. Skipped the rows, my elbow was killing me

    Cond: 6:50

  68. BBG: 165/175/175/185/185 (touch n’ go for me is not great so i stayed lighter)
    Strength: 120lbs (same)
    145 (-20) was doing it wrong before
    Conditioning 3:00

  69. Cleans:
    195, 205, 215, 225, 240. Felt good today

    Split press:
    115, 125, 135(3 reps), 125

    Pendlay:
    165, 185, 185, 195

    Conditioning:
    3:51

  70. c&j complex up to 255, 262.5x2PC f on 3rd.

    WOD:
    2:54 did 6burpee bj overs last min, and only 59 c2b, watched the vid.

    12min amrap
    3pc 225
    6 burpee broad jumps 6′
    9hspu

    7+2pc

  71. BBG- 225,235,245,250,255
    Strength– split press 135
    Pendlay row, 225,205,205,205
    Conditioning– 3:28

  72. 1)125,135,145,155f,165 did squat jerk until 155 then form began to break so I reverted to split
    2a) 95,105,110,105
    2b)135,140,145,145
    Conditioning: 90 reg pull-ups because my CTB pull-ups are to questionable for now. Still did EMOM over box burpees
    5:58

  73. BBG) 185-205-225-230-235(failed Jerk)

    Strength) no time

    Conditioning)
    5:39
    Those C2B’s got pretty hard

  74. BBG: no cleans for a few more weeks so did some light snatch from the hips and hang.

    Strength:
    1a. 95-95-95-95
    2a. 135-135-135-135

    Conditioning:
    Coach, I was honestly cursing your name..
    Regular burpees because shins/calves still seizing up during jumps/landings after those 2 12-mile ruck marches.
    Somewhere around 12min, idk, because someone ^^^^ put the clock counting down from 17.

  75. BBG: 185/185/200/200/215
    Strength
    Split Press: 145lb
    Pendlay Row: 195lbs
    Conditioning: 9:56 RX, no butterfly yet

  76. BBG: 115,115,120,125,130#

    Strength: 1a) 85, 80, 80, 80
    1b) 85, 95, 95, 100

    Conditioning:
    – did kipping pull ups
    20:43 (contemplated crying, puking and quitting.. Somehow finished it!)

  77. BBG
    275, 285, 295, 305, 305

    Strength
    1a) 175
    1b) 225

    Conditioning
    2:59

    Finished with a 1 mile sled drag with 135 lbs not for time.

  78. BBG
    Up to 205#. I’m soft….coulda gone heavier

    Str
    140# press
    225# row

    Conditiong
    Just moved and haven’t hung my pullup bar. Instead…

    5 burpee over the bar EMOM
    25 push press @ 135#

    Done.

  79. Bbg 135,145,150,155,160

    Split press 105, row ,140

    Did my boxes wod cause I bitched out of pull-ups. Didn’t wanna rip

  80. BBG – 125# Too Easy. Should have went heavier.
    Strength
    1a) 85#
    1b) 95#

    Conditioning – 6:56Rx

  81. BBG: 60/70/80/80/90k
    Strength:
    Press – 50/55/57.5/50 (+2.5k)
    Row – 50/70/80/90 (+10k)

    Cond: 5:46

  82. 5×3 cleans stop&go +1 jerk @ 175#
    1a)165#
    1b) 185-185-180-180
    Conditioning
    2:46
    60C2B pull ups +10 burpee OTBJ

  83. BBG : 3x Clean + Jerk @ 205#, 210#, 215#, 220# & 225#

    First 3 done every 90 seconds. Last 2 sets w/ a 5 minute break in between.

    Split Press : 125# across.
    Pendlay Row : 205# across.

    Conditioning : 8:38 RX’d.

    Felt really heavy on the chest to bars. Had not much problem with the burpees to box jump overs.

  84. 5×3 touch and go cleans; 1 jerk
    120;124;130;135;140
    4×5 split press 80;85;90;92.5
    4×5 pendlay row 125;135;90;90
    (Figured out we weren’t doing it right and needed to drop weight for form)

    Cond:
    60 c2b pu ; EMOM 5 box over burpee (20″- don’t touch!)- start with burpees
    35 reps completed in 12 min time cap.. Struggled with repping out c2b😦

  85. BBG – 100kg, 110kg, 120kg, 125kg (missed jerk), 125kg (got it)

    4×5 split press – 154#
    4×5 pendlay row – 198#

    Conditioning: 7 minutes (died after the first 20 C2B)

  86. BBG – 50-55-55-60-65kg
    Str – a – 30-30-30-30kg
    Str – b – 65-65-70-70kg
    Cond: did 30 pullups – can’t kip here, have to do strict, jumped over 50cm hurdle 4:43

    seems like a pretty light day, think I might have needed that! last few days were super hard!

    MFS – 142

  87. BBG: 135-165-185
    Str 1a) 135-140-F145
    Str 1b) 135-165-175
    Cond: 10:44 (dropped to 3 burpee-over-box-jumps at minute 3)

  88. BBG– 185 205 215 225 230

    Strength- a) 140 b) 210

    Cond- 5:57
    Working at only fire station in Phoenix w/o a pull up bar. Pull ups strict from top bar of smith machine.

  89. Clean – 185, 195, 205, 205, missed 3rd rep of last set of 205
    1a) 140
    1b) 165
    Conditioning – 9:46

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s