The new site will be up at any moment, but I wanted to go ahead and get the work posted at a reasonable time, for those of you on the other side of the world. Make sure to refresh a billion times—the new site could pop up at any moment… Like a ninja, or Santa.
I’ve gotta say it — Kevin Simons may have just taken Paul Estrada’s title as the “King of the Outlaws”. Paul may have a bigger total (largely based on that “gift from Jesus” Snatch), but Kevin’s all-around strength numbers are unmatched. With this Squat he breaks his own Outlaw Record of 520#, and sets a new PR of 540#.
I asked Coach Pendlay if he was impressed… He yawned.
Kevin Simons – 540# (245kg) HBBS:
SUPER-MEGA exercise for weak Americans – featuring Vladimir Tyminski:
BBG
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.
3b) 4X8 Pendlay Rows – heaviest possible, rest 60 sec.
Conditioning
With no rest between sections:
1 minute ME Rope Climbs 15′
3 minute AMRAP of:
15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)
2 minutes ME Rope Climbs 15′
3 minute AMRAP of:
15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)
1 minute ME Rope Climbs 15′
The Outlaw Way 
Thanks Rudy for taking care of us on the other side of the world!
Does the squat program start tuesday?
w8’n see bruh.
BBG
1.) 185#
2.) did not do
3a.) 185#-1, 205#-3
3b.) 155#
Conditioning
5 rope climbs
1 round + 2 kb push press
5 rope climbs
1 round + 6 Burpees
3 rope climbs
BBG
1.) 115
2.) 105
3a.) 125
3b.) 115
Conditioning
7 RC
1+17
5 RC
1 + 9
3 RC
I made up an Excel spreadsheet for the upcoming Hatch Squat cycle. If any Outlaws are interested, here is the link:
http://wildernessathletics.com/2013/07/14/hatch-squat-cycle/
great, im updating it, and add one increment line
thank you
Awesome ,thanks
“use 2 KBs – one in each hand”… +1.
Tried to nip that one in the bud.
Coach – I was hoping you’d see this; today is the first day in a couple I’ve been in front of a computer. My numbers from testing:
HBBS – 340+5 from starting Smolov
Snatch – 205+ 20
Clean and jerk – 265 + 30
Oly numbers match lifetime PR’s that I havent hit in a year!! I always get frustrated with my HBBS and I’ve never hit anything over 350. You should also note that I was wanting to jump back in and follow your site and was already doing a mini smolov but mine I alternated with front squats doing half and half and the work on the FS seems to be a key to my success because that was also when I hit the same numbers last year.
http://m.facebook.com/home.php?refsrc=http%3A%2F%2Fwww.facebook.com%2F&refid=8&_rdr#!/home.php?refsrc=http%3A%2F%2Fwww.facebook.com%2F&soft=side-area&__user=1705129420
Hopefully this link works, just wanted to show off my progress, coming up on 2 years here soon since I started getting in shape! Lost 115# so far, I’ve been crossfitting for 1 year now.
Stupid useless phone, maybe this is the correct link.
http://m.facebook.com/photo.php?fbid=3188260121146&id=1705129420&set=a.1403465542397.39020.1705129420&__user=1705129420
Could we get a Translation on what Tyminski’s saying?
Pblssppbblssbleh
+1
Fantastic. +1
1) 105kg, missed the high hang at 110kg
2) 100kg, smooth
3a) 120kg
3b) 120kg
Cond)
3 rope climb
2 rounds
6 rope climb
1+15
2 rope climb
Really tired on this
is the new site not working for anyone else?
Nah man unless its so Ninjaish it looks exactly like the current site
Try now! It will go to the old site though if you use the same link from this blog post. theoutlawway.com comes up as new site
1)135-175
2)160
3a)185
3b)185
Cond-
3 Climbs
1+20
6 Climbs
1+15
3 Climbs
Pushing hard on this ME work.
Hey outlaw coaches, your work is awesome and i wondered if you could release your wod in a pdf format for me too save. Or even better…you could collect your previous year and publish it like joulie fouches coach did. I would pay for it!
BBG
1.) 145#
2.) 125#
Conditioning:
Complete with strict pull ups, and 115# push press.
1)135-155#
2)140#
3a)170#
3b)175-180-185-190#
#TheOutlawWayAfghanistan
1) 80kg
2)80kg
3b) 80kg
Conditioning
sub 3 t2b and 6 squats for one rope climb
2
1+10
2
2
2
95 snatch
85 90% snatch
74 reps total.
Ropes (4,3,2)
BBG
1) Max 3-Position Snatch: 165#
2) 3X1 3-Position Snatch: 150#
3a) DNF
3b) DNF
Conditioning: 85 Total Reps
1 minute ME Rope Climbs: 5
3 minute AMRAP: 40 reps
2 minutes ME Rope Climbs: 4
3 minute AMRAP: 34
1 minute ME Rope Climbs: 2
So here is my question if you DNF the strength work yet complete the conditioning then you must be so supremely strong that you didn’t need the strength work at all. Clearly you prioritized the conditioning over the strength work because of your lack of need for strength….
Remember strength gives you the ability to articulate your lung capacity. Next time skip the conditioning to do the strength if you have to cut something.
Maybe he is training for something that requires a lot of endurance but not a lot of strength? :O
Assuming you read his full comment, you must have missed this part… “Remember strength gives you the ability to articulate your lung capacity.”
Yes but if he is training for specifically endurance then if he was to skip something it should be strength… I don’t think you could do only strength lifting then be a stud at metcons.. My point is he is being an asshole for no reason.. The guy posted what he did this isn’t a place to question what others skip or don’t skip.
“Do whatever the fuck you wanna do.”
Guitarhero… Perhaps the statement would make more sense if you knew that Spencer is actually one of the Outlaw Coaches? He’s actually providing everyone with great information.
[Remember strength gives you the ability to articulate your lung capacity. Next time skip the conditioning to do the strength if you have to cut something.]
Please elaborate.
Question: what if we do the strength work seperatley, later in the day? Is it still as effective, or should we do it right after the BBG?
Absolutely still effective. I’d say its more effective split up.
You got it coach! Thanks for the guidance…trust the coach!
+1
🙂
BBG:
1) 155 ( fail at 160 )
2) done at 140
3a) 170
3b) 135
Conditioning
87 total reps
Only 2nd time ever doing rope climbs. Snatch work was tough this morning. Saturday beat me up
1) 165
2) 150
3a) Did not do
3b) 145
Cond – 5/ 1+9/ 4/ 1+3/ 3
See comment above for your other bluegrass boy
1.) 185lb (missed hi hang on 195)
2.) 165 no misses
3a.) 225
3b.) 225
Conditioning (12′ rope)
5 rope climbs
1 round + 15 burpees
6 rope climbs
1 round + 10 Burpees
4 rope climbs
1) 225, missed 3rd rep of 235 twice
2) 215
3a) 285 (110% of SN, failure to follow instructions)
3b) 225
C) 4, 1rd+15 reps, 6, 1rd+15 reps, 2
#TheOutlawWayAfghanistan
1) 120
2) 110 no misses
3a) 125
3b) 125, 135, 135, 145
Rope: 3
AMRAP: 1+16
Rope: 3
AMRAP: 1+8
Rope: 1
1) 135# left shoulder pain
2) 120#
3a) 155
3b) 145, 145, 155, 155.
No cond: 😭
At the risk of sounding noobish, what’s the link for the new site??
http://www.theoutlawway.com
BBG:
1) 165#
2) 150# – no misses
3a) 185#
3b) 185#
Conditioning:
10 rope climbs
3 rounds
Many moments later, still the same site.
3 position- 135#
Every min @ 125#
Metcon- 11 rope climbs & 2 rounds+10
1) 115 lbs
2) @105lbs
missed hi-hang/missed hang/missed floor. Got all string together second tries.
3. a) done @125lbs
b) 165/185/165/175
Conditioning:
1min. ME row (no rope in my gym 😦 ) 18 kcal
3min. AMRAP: 1+13
2min. ME row 17 kcal
3min. AMRAP: 1+11
1min. ME row 12 kcal
BBG:
1. 115#
2. 105#
3a. 125#
3b. 105# no heaving
Cond:
3 rope climbs
1 round
5 rope climbs
1 round + 15 burpees
2 rope climbs
BBG:
1) Got up to 185lb
2) 165lb
3a. 205lb
3b. 185lb
Conditioning:
17 C2B PU (No Rope)
2 rounds + 3 Burpees
15 C2B
1 Round + 15 Burpees
12 C2B
Not gonna lie that one was fairly brutal
1) 205
2) 185
3a) 225
3b)225
Conditioning
3
1+17
4
1+13
2
1- 195#
2- 175
3- 265(failed to read 110% of hang) whoops
3b)245 pendlay
Cond- 4rope climbs
1+15
4rope climbs
1+10
2 rope climbs
1)165# 1rm for 3 pos
2) 150# for 3×1
3a) 185# for 4×3
3b) 185/205/225/235
Conditioning:
me rope: 2
amrap: 2 full rnds
me rope: 3
amrap: 1 full rnd and 14 burpees
me rope: 2
Total reps of 96…gotta get better at rope climbs
1) 245
2) 220
3a) 275 felt to heavy
3b) 205
Cnd –
16 climbs
3rnds + 3 burpeea
Yep designed to feel heavy. Height of the high pull will be relative to the efficiency of the athlete. When I pull at a weight that much heavier than my last set it feels strange but that’s because efficient lifters use much more speed then strength in our lifting. It’s supposed to feel too heavy. Good work
1) 135
2) 120
3a) 150
3b) 185
Con- made up the Fran I missed on Saturday
4:38 40sec off of pr.
On vacation with the fam and diet has been terrible last couple days. Body felt totally shot during this workout
So where should we post, this site or the new?
1. 82,5 (really happy)
2: 75 kg
3a : 90kg
3b: 80- 85 – 90 – 95
M/17/155#
1) 150#
2) 135#
3a) 165#
3b) 175#
Conditioning:
25 towel pull-ups (no rope)
1 round + 18
32 towel pull-ups
1 round + 8
21 towel pull-ups
I put my work over yonder on the other site, but I’ll put it here too
BBG
1) 205# 3 position snatch (PR)
2) @185 no misses
Strength
1) 225 H.Snatch pulls
2) 225 P.Rows
MetCon
-4 climbs
-1 round + 10 burpees
-4 climbs
-1 round + 3 burpees
-2 climbs
bbg: 135 5 lb pr
couldn’t do the 1 rm hbbs on friday so did that:
215# 15# over last 1 rm -5# from liftime pr 4 months ago…flipped from days to nights to days to nights in the last 10 days.
conditioning:
subbed pullups for rope climbs and 45# dumells for pp
18 pu
1 rd+ 10 burpees
18 pu
1 rd + 5 burpees
8 pu
1. 145 missed high hang 155
2. 135
3. 165
4. 195
Cond
83 reps total
1) 90 kg (failed 95 kg from the hang)
2) 80 kg (easy going)
3a) 100 kg
3b) 100-110-100 kg
no cond: felt tired, happy about the snatch went up smooth with no problems in the lock-out
felt like shit today, woke up with some sore muscles and just feeling fatigued… perhaps its because of friday&saturday, 4 1RM’s…
So workout today was snatch tecnique, max 60kg and ran slow pace for 35 minutes
BBG
1) worked up to 155 before calling it good on going oh. Shoulder hurts bad in catch – going to see doc
3a) & 3b) 185
Conditioning
95
BBG:
1) 145# (missed hi-hang @ 155#)
2) 130# (no misses)
3a) 160#
3b) 185#
WOD- 3/1+15+7/4/1+7/3 Rx
BBG
1. #160 max
2. #145
3. #175 both
Cond.
Done…with some subs. No rope.
One week off of barbell work. Felt good to get back at it.
BBG
1) 175, actually working on squat snatches, I can split much more
2) 160×3
3a) 195×4
3b) 225×4
COND
6 rope climbs
2 rounds
6 rope climbs
1 round + 11 burpees
3 rope climbs
1) 225 – Still sore from Saturday, could of gone heavier but focused on speed
2) 205
3a) 255 – not a good time
3b) 195
Con –
4/2/4/1+12/3
BBG
1) 185#
2) 165#
3a) 205#
3b) 225#
Conditioning
4 rope climbs
43 reps
5 rope climbs
38 reps
3 rope climbs
BBG 1)185 205f hi hang (no straps)
2) 165
3a) 275 im an idiot
3b) 185×1 205×3
cond 16climbs 2rds +21
1)125
2)105
3a)155
3b)135
cond;
4climbs
1rd +2pp
4climbs
1rd +10burpees
1 climb
1) 65 kg, missed Hi-hang on 67 kg
2) 60 kg
3a) 72 kg
3b) 72 kg – 75 kg – 77 kg – 80 kg
Conditioning
6 Rope Climbs
1rd + 12 Burpees
7 Rope Climbs
1rd + 1 Burpee
3 Rope Climbs
BBG:
1. 195
2. 180
3a. 220
3b. 220
Conditioning:
4 Climbs
2 Rounds
3 Climbs
1+13 Burpees
2 Climbs
135 – 155, worked at 145 – one miss (last high hang of the second round).
7 climbs + 2 rounds and 4 PP
1. 220# 3 pos snatch
2. 200#
3a. 240#
3b. 205#
Condo:
19 rope climbs
AMRAP: 102 reps
Total: 121 reps
BBG
1) 215
2) 195
3a) 225 on all
3b) 225 on all
CONDITIONING
did strict pull ups
19
2 rds
10
1 rd + 6
11
1) 185. Failed hi-hang at 190
2) 165 no misses
3a) 205
3b) 185
Cond-
5 RC
1 rnd + 14 burpees
5 RC
1 rd + 8 burpees
3 RC
BBG:
1. 195
2. 180
3a. 220
3b. 220
Conditioning:
5 Climbs
2 Rounds
5 Climbs
1+5 Burpees
3 Climbs
My gym, CrossFit Covington (Just 5 Minutes south of Cincinnati, OH), will be hosting a 2 day competition on August 24th and 25th. There are 3 divisions (Teams of 4, Individuals and Teens). We are an Outlaw gym, so expect some good competition!
Here is the link to the event for more details:
http://www.crossfitcovington.net/crossfit-covington-end-of-summer-throwdown/
If you have any questions, email at info@crossfitcovington.net
BBG:
205~85%, 215 f on 3rd
185 3/3
Strength:
1a.)225
1b.)175
Conditioning:
rope out of order sub pull ups ~ 31
1+15 Burpee ~ 55# DB’s
31
1 +9 Burpee
13
Shoulders are fried from doing Saturday’s work yesterday.
BBG:
1.) 135#
2.) 120#
3a.) 145#
3b.) 155-155-185-185
Conditioning:
3 ascents
1 round + 3 burpees
4 ascents
15 burpees + 5 KB push press
2 ascents
BBG
1. 200 25LB PR from last time we did this 6 months ago or so
2. 180 3/3
3a. 225
b. 190
Conditioning “No Rope” Wanted to do “Amanda”
4:41 RX
Comments not the same on both sites.
BBG:
1) 85Kg
2) 77.5Kg
3a) 92.5Kg, ain’t got no height on dat
3b) 80-85-90-90Kg
Cond:
4/1,7 burpees/3/1, 9 burpees/2
1) 245
2) 225
3a) 275
3b) 225
Conditioning
4 climbs
3 rounds
5 climbs
2 rounds + 3
2 climbs
1) 120
2) 105
3a) 145
3b) 145
Conditioning
35 lb KBs
4
1 + 15
4
1+ 5
2
Guess i’ll post here too since no one is posting on the new site.
BBG:
1) 165, 170(f-3rd pos)
2) 150
3a) 185
3b) 135, 145×3
Conditioning:
*Push Press 115#
3
1+22
4
1+10
2
1) 175, 180 (failed on high hang…damn)
2) 160
3a) 200
3b) 220
cond:
RC 3
amrap 1rd + 11 burpees
RC 3
amrap 1rd + 8 burpees
RC 1
Posting on both sites:
BBG:
1) 155 – First time doing this. Worked on mechanics. Mobility is finally getting better with all the olympic lifting we’ve been doing. I’ve never felt so good in the bottom of the snatch position.
2) 3×1 @ 140, no misses
3a) 170 across
3b) 170 across
Conditioning:
Rope Climbs: 4
AMRAP: 1 + 16
Rope Climbs: 3
AMRAP: 1 + 5
Rope Climbs: 2
1) 85Kg
2) 77.5Kg
3a) 92.5Kg,
3b) 80-85-90-90Kg
Cond aka damn rope..
1 Climb, 40 reps
2 Climbs, 34 reps
1 Climb
1) 155lbs, ( did it twice the first one sucked)
2) 140lbs
3a) 170/ lowered to 160 for sets 2-4
3b) 145
conditioning
4 rope climbs
1 round and 7 burpees
4 rope climbs
1 round plus 2 burpees
2 rope climbs (didn’t really know how to re rack the kettle bells they were sliding all over my shoulders
BBG
1) 100
2)90
3a)110
3b)185,195,195,185
conditioning (subbed 40# KB’s)
15 rope pull-ups
1round + 7 burpees
14 rope pull-ups
1 round + 3 burpees
9 rope pull-ups
1) 115
2) 105
3a) 125
3b) 185
CND
2
1+3 (53# KB bit off more then i can chew)
1
1+3 (35# KB)
2
1)205
2)185
3a235
3b)235 across
cond
5
1+13
5
1+8
2
1) 140#
2) 125#
3a) 155#
3b) 185-190-195-200
Cond:
4 towel pull/knees to bar x 2 rounds
1 round + 15 burpees + 4 press
4 towel pull/knees to bar x 3 rounds
1 round + 12 burpees
4 towel pull/knees to bar x 1 round
Here’s my work (originally just posted on the new site)
BBG
1) 155# Focused on a fast third pull.
2) 135#
3a) 175
3b) 175
Cond: Substituted DU for Rope Climbs. Know this is not really related at all but I didn’t have rope/pull up bar/rings so I picked something I suck at.
1 Min ME DU: 37
3 Min AMRAP: 2 rds + 1 rep
2 Min ME DU: 65
3 Min AMRAP: 2rds + 5 rep
1 Min ME DU: 51
I’m much better at DU when I’m dog tired. It’s frustrating.
Coach, do you want us posting on the here or over on the new site? …Or both for now?
BBG:
1. 110#
2. DND – technique work
3a. 115#, 125#x3
3b. 105#
Cond:
3 climbs
1 rd + 15
4 climbs
1 rd + 6
2 climbs
205 3-Position Snatch @ BW 186. Again, the vid is vertical. I wasn’t the videographer.
nice
Bbg: 1) 180lbs
2) 165lbs
3a) 195lbs
3b) 195lbs
Bbg:
1) 115#
2) 105#
3a) 130#
3b) 115# across
Cond:
4 rope climbs
1+15
5 rope climbs
1+8
2 rope climbs
1) 175#
2) @155#, 1 set missed the 2nd snatch, 2 set missed the 3rd snatch, got all three on the last one
3a)190#; 3b) 175#
Conditioning: 3 RC
1+ 4 Kb PP
4 RC
1+ 10 Burpee
1 RC = 87 total reps
1) 155. Failed high hang at 165
2) 140
Cond:
4 rope climb
43 reps
6 rope climb
36 reps
3 rope climb
Strength done few hours later
175 for both
BBG
1)125#
2)115#
3a)120#
3b)120#
Conditioning:
800m run
10 deadlifts 135#
10 burpee box jumps
400m run
10 front squat 135#
10 burpee box jumps
200m run
10 thrusters 135
10 burpee box jumps
Time: VO 14:04
BBG
1.) 165#
2.) 155#
3a.) 185#
3b.) 185#
Conditioning
4 rope climbs
1 round + 9 Burpees
4 rope climbs
1 round + 3 Burpees
3 rope climbs
1)135# 3 pos snatch
2)120# 3 pos snatch (3X1)
3a)145#, 3b)185#
Cond; 83 reps (subbed muscle ups for rope climbs and KB snatches (24kg) for push press, no rope and only one KB)
M/33/5’8/176
West Laf, IN
M/19/190
1) 155
2) 140
3a and b) 170
cond: 89 reps with muscle ups subbed for rope climbs, class was too full to pull out ropes
Always pull out, Jake.
1. 155 snatch complex
2. 140
3a. 170
3b.155
Conditioning:
2 rope climbs
1 rd. plus 8 burpees
3 rope climbs
1rd. Plus 10 burpees
1 rope climb
40 lbs kb push press
1) 205
2) 185
3a 225
3b 185
4 climbs
1 rd +13 burpees
5 climbs
1 rd + 11 burpees
3 climbs
1) 50kg
2) 45kg
3a) 55kg
3b) 45kg
Conditioner
3 rope climbs
1 rnd 6 reps
4 rope climbs
24 reps
2 rope climbs
Anyone know of a good crossFit box near Thornton, Colorado? Thanks
Am I missing something? Where’s 130716?
Is there a different link for the new site that I missed?? Thanks
I’m from South Africa and it seems that your new site is up and running but we can not access it – please help with a www address.
Having the same issues in Guam
If you guys look at the main site, it looks like the start of the Hatch Program for squats so that should give you some direction, that’s what i did and added some cleans
Thank you Fanelli, will do it like you mentioned – any training is beter than no training…
http://outlawway.wpengine.com/category/blog/
BBG-185
2.) 165
3A)205
3B)205 for all sets…just enough weight, any more and I would’ve been heaving
Cond. 10 RC, 58 Burpees, 23 PP …RX
Will we still be getting emails or do we have to do a new subscription now that the new website is up?
Trying to figure that all out
BBG:
1) 205 lbs
2) 185 lbs
3a) 225 lbs
3b) 185 lbs
Conditioning:
3 Climbs
1 Round + 18 Reps
3 Climbs
1 Round + 15 Reps
2 Climbs
Does your site have a contact page? I’m having trouble locating it but, I’d like to shoot you an e-mail.
I’ve got some ideas for your blog you might be interested in hearing. Either way, great site and I look forward to seeing it develop over time.
3 pos snatch: 75kg
2) done at 65kg
3)a) 82kg
B) 65kg
Now, this was shit lol. Used a piece of para rope folded over and did rope pull-ups in the rain
A) 18 pull-ups
B) 2 rnds 2 burpees
C) 15 pull-ups
D) 1rnd 13 burpees
E) 9 pull-ups
Snatch 3pos 185#
Skipped the other stuff (yep Spencer I won’t do that anymore, my strength is not my strength.)
Wod misread did only 10burpees instead of 15…
4rc, 2rds+10burpees, 5rc, 2rds+1burpee, 3rc.
Maxed out Hbbs 340+5#
Then the sled pulls cause I’m behind. 1200meter with tire 70# in it.