Outlaw WOD 5.31.12

Thursday is normally a rest day with the Outlaw programming, but since I missed yesterday I was up at the box today putting in some work.

BB Gymnastics
20 minutes to establish a 1RM 3 position Snatch (low to high). DEMO VIDEO

Conditioning
30 Muscle-Ups for time. (I did jumping muscle-ups)

Short workout but it was still a hell of a workout. Muscle-ups will definitely get the sweat going!

9 Months of Crossfit

Hard to believe another month has come and gone! As of today Emily Kelp aka Chic Norris and I have been doing crossfit for 9 months and two days. It hasn't been easy, but it has been well worth every blood, sweat, tear, and puke (for me).

Crossfit has saved & changed my life! NUFF SAID!

Results from crossfit:

Juan aka Juanita aka Don Juan aka El Don aka Tia Juna Rex

Weight: 286lbs to 201lbs
Inches: 46 to 38

I need to get my body fat % checked again.

I know Emily has had some pretty amazing results too, like going from a womens 12 to a 7. She might kill for psting that, but look at her in the pics above. Lifting weights doesn't make women bulk up, that's always a myth. It makes you look freaking ripped and awesome!

I've got three months left on the original mission and 16 lbs and another 4 inches to go!!!

Outlaw WOD 5.29.12

I thought after the Daniel Hero WOD on Monday I'd be really sore, but I wasn't that bad. I set a new PR (personal record) on the Helen benchmark WOD with a time of 11:48, down 3 minutes from the last time I did Helen back in Jan. Even though Mathies and Dice kicked my ass, that felt good! Last time I did Helen I really struggled with the kettle bell swings and pull-ups.

BB Gymnastics
7X1 Clean & Jerk @ 90% – rest 60-80 sec.
Strength
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of 120515

Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups

Daniel Hero WOD 5.28.12

I've blogged about Hero WOD's before. We do these at the box as our way of honoring past military and armed forces men and women who have fallen. What a better way or holiday to do this on Memorial Day.

Hero WOD "Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

My time was 18:05, I even did an extra round of Thrusters at the end.

Thank you to all of the men and women who have served our country and fought and died, so that I could have the freedom to crossfit and blog about it! Thank you Daniel Crabtree!

Outlaw WOD 5.26.12

New PR on my snatch 155#.

Had to miss last Friday (baseball practice), but was able to get into the box Sat. afternoon before our tournament games Saturday night.

BB Gymnastics
1) 12 minutes to establish a 1rm Snatch.
2a) 3X3 Behind the neck Snatch Grip Push Press – heaviest possible, rest 60 sec.
2b) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.

Conditioning
3 rounds for time of:
7 Muscle-Ups
21 DB Thrusters @ 35/20#

I can't do a muscle up, so I did one chest to bar pull-up followed by 1 ring dip. That was 1 complete rep, had to do that 7 times each round. Yeah it sucked!!!!

Chick Norris Bday WOD

Normally Thursday's are off days from Outlaw training, but yesterday was Kelp's aka Chick Norris's bday. Birthday's at the box are celebrated with WOD's, and your age is worked into the workout somehow. She turned the dirtaaaaaaaaaaaaaay 30!

http://www.westplanocrossfit.com/wod/thursday-24th-of-may-2012

Workout of the Day
For time:
400 m run
30 - Wall Balls @20#
30 - Box Jumps @ 24in
400 m run
30 - Burpees
30 - KB Swings @ 55#
400 m run
30 - Situps
30 - Mountain Climbers (2 count)

I was able to get through almost everything unbroken except for those damn burpees and kettle bell swings (15 & 15). The last 400 was a major kick in the junk!

This was a good one! Forgot to write my time down, and don't remember what it was. <<< FAIL

HAPPY BDAY EMILY!!!

Outlaw WOD 5-23-12

I didn't get a chance to workout yesterday. We had an early baseball game for the Bombers (my oldest Son's team I coach). We did win, so I didn't feel as guilty for missing!

Today's workout and results were much better vs. Monday. Maybe it was due to the day off, but I felt fresh physically, and mentally I was more into it today.

BB Gymnastics
7X1 3 Position Snatch (low to high) – heavier than last week, rest 60 sec.

Strength
15 minutes to establish a 1RM Bench Press.

Conditioning
For total time:
Run 1 mile
40 Pullups
20 HSPU
30 Pullups
15 HSPU
20 Pullups
10 HSPU

Notes: HSPU are Regionals standard and kipping is allowed.

We started off with snatch speed & skill work. I really love the 3 position snatch drill. I posted a video of this from last week, see http://www.twofatguysonamission.com/2012/05/outlaw-wod-5-15-12_16.html . I even went up in weight from last week. This felt more bueno today!

Today for Strength we did a 1 rep max on bench press. I was really looking forward to this. I hadn't tested my max on this since last December (at the time it was 265#). Today I hit a new PR (personal record) of 340#. Thanks Derek for the PT work we did in March and April on this! I had a bit of an adrenaline high after this. That quickly went away as we got into the Conditioning part of today's WOD.

I was able to get my mile in under 8 minutes for me. That's good for me because for the longest time I was at 12-13 minutes, and slowly got that down to a little over 10 minutes. I can definitely feel my cardio getting stronger. Pull-ups were better today, but I'm still not stringing enough of them in a row the way I'd like. HSPUs (hand stand push-ups) are still a nemesis of mine (and double unders). No easy way around those, just need to practice them and get my shoulders stronger. Check out the pic below for an example of a HSPU.

Outlaw WOD 5-21-12

I didn't do any Outlaw over the weekend. My lower back was killing me Saturday morning when I woke up. Decided to be smart and rest it over the weekend. Went to the chiro to get an adjustment and got a massage.

That being said I still wasn't feeling it on Monday, but made my way into the box for some Outlaw PTA. I hate days where I'm mentally just not feeling it, and physically not being 100%, but those are the day's you've just got to sack it up and get your ass into the box.

I worked out with Chad aka Big C, and it took everything we could just to get through this one. I've definitely had better days and WOD's, but this is why we train!

BB  (barbell) Gymnastics
1) 5X2 Snatch @ 85% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

Conditioning
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps

Strength
1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec.

As I mentioned earlier in the post mentally and physically it was just one of those days. Specifically with the barbell part of the workout. My form was off big time, and I could not get down all the way into the snatch movement at the bottom. Snatch pulls are usually one of my favorites but not this day even those felt horrible. Snatch balances are kind of a love hate thing right now, and I was definitely hating on this day.

The conditioning part of the workout was a little better, but half way through round 2 of the GHD sit-ups I had to modify because my lower back started hurting. Instead of going all the way to the ground I just went half way, this was still pretty painful, but I had to fight through it to finish out the AMRAP.

We ran out of time on the Strength part of the WOD, need to make that up!

Outlaw WOD 5-18-12

After a much needed rest day yesterday I was back in the box for some more Outlaw Way crossfit. I felt good today, I did spend a lot of time yesterdy stretching and rolling on the foam roller throughout the day.

We started off today working on some power clean and push jerks. One of my more favorite movements we practice. Check out the video below. 205# push jerk.

Today's Outlaw WOD

BB (barbell) Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk. @205#

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.

2) EMOM (every minute on the minute) for 7 minutes perform 3 Power Clean & Power (Push) Jerks @ 85% of the above. @ 165# (this was suppossed to be 175#, MY BAD)

Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec. @ 175#
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Conditioning
10 minute AMRAP of:
100′ KB Overhead Carry @55#
5 Muscle-Ups (modified to jumping muscle ups)
25 Absolutely Vertical KBS @70#

Results from Todays WOD

HSPUs (hand stand push-ups) really kicked my arse today. My kipping HSPUs were much better and I was able to put more and more together in a row today versus last Friday, but all in all this was the worst part of the WOD for me.

I can feel myself getting stronger and better conditioned with the Outlaw Way programming. Week #2 in a row almost complete. I can only imagine where I'll be this time next year. Baby steps!

Outlaw WOD 5-16-12

I went in this morning to workout at the box. I've got to be honest when the alarm went off at 6:00 this morning I really didn't want to get up, but I did and I'm glad.

Today's workout was a good one. I really liked the barbell work with the 3 position snatch skill work. I'm still getting the bar away from my body versus pulling it up and dropping under it. I've just got to keep working at it. Video below of this movement and work.

Today's Outlaw Workout:

BB Gymnastics
1) 7X1 3 Position Snatch (low to high) – rest 60 sec.

Notes: Do not load heavy unless you are proficient through every position. This is a technique and speed drill (working turnover when fatigued), but you may go heavier as long as there are no misses or slop reps.

Strength
1a) 3 X ME Bench Press @ 255# (95%) – rest 60 sec.
1b) 3 X 8 Good Mornings @ 135#, rest 60 sec.

Conditioning
4 rounds for time of:
30 Front Squats @ 95#
15 T2B
15 Lateral Box Jumps 24″

The conditioning part of today's workout was a kick yo ass good one. I saw Mathies a fellow Outlaw doing this while I was warming up this morning, and it looked brutal. Looking forward to a rest day tomorrow. Need to do lots of stretching and rolling out!

Outlaw WOD 5-15-12

Today was a good day at the box. Set a new PR on my low bar backsquat. Did 315# 3 times. That felt good, until it was time to do burpees at the end. Legs were shot!Still need to work on my pull-ups. Way better than I was 8 months ago, but need to be better.

Right shoulder and achiles tendon are really sore and hurting, I'm going to have to ice down good!

We worked on clean and jerks today. I love this lift. My PR on this was 185# back in December, looking forward to testing this again. Check out the video below. This is a full clean meaning all the way down into the front squat position coming up to a standing position, and then split jerking. What we did on Saturday was a power clean and push jerk (no split on the end).



Today's Outlaw Workout of the Day:

BB Gymnastics
5X2 Clean & Jerk @ 80% – rest 60-80 sec.

Strength
15 minutes to establish a 3RM Back Squat.

Conditioning
Tabata:
Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

*Rest 5 minutes.
3 rounds for total reps of:
90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

Outlaw WOD 5-14-12

Week number two of training the Outlaw Way.

http://outlawcoach.wordpress.com/

I can feel myself getting better conditioned and stronger, but as I've always said with crossfit it has it's ways of humbling you. I've done this on and off since March, but the past week was my first complete week of Outlaw WOD's on the reg.

BB Gymnastics
1) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

Conditioning
Row 500m
100 Double-Unders
200′ DB Farmers Carry 100/70#
20 Alternating DB Snatches 100/70#
100 Double-Unders
Row 500m
For time.

Strength
1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 3X8 Tempo GHD Situps (5 counts down, 5 counts up) – rest 45 sec.

Workout of the Day

WOD Results

Outlaw WOD 5-12-12

I almost didn't get a chance to go in and do this one on Sat., but I was able to make my way up to the box around Noon. I worked out with Amy and Ninjow.

I also set a new PR (personal record) for a 1 rep max power clean and push jerk at 215#. The difference between a push jerk and a split jerk is you are not splitting your feet on the way jerk. See example video below.

http://www.youtube.com/watch?v=JwiOOPD-fHY - push jerk

BB Gymnastics
1) 12 minutes to establish a 1RM Power Clean & Push Jerk.
2a) 4X3 Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Clean Pulls – heaviest possible, rest 60 sec.

Conditioning
“Jackie” (benchmark WOD)
Row 1k
50 Thrusters 45#
30 Pullups
For time.

*Rest 5 Minutes

Run 800m
50 Wall Balls 20#
30 Pullups
For time.

Didn't do the push press or clean pulls due to my running late.

Outlaw WOD 5-11-12

Went it to the box last Friday night and did this workout with Amy a fellow WPCF Outlaw. She's a badass!

BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X1 Snatch (any style) @ 85% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%

Notes: 40 seconds rest should be taken after the final snatch @ 85% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 75 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 75 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Conditioning (pain threshold)
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1

Outlaw WOD 5-9-12

BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second @125#

Strength

1a) 3 X ME Bench Press @ 90% – rest 60 sec.@240#1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec. @100#

Conditioning

3 rounds for time:

5 Snatch Balances 95#

20 Wall Balls 20#

30 Double-Unders

20 T2B

30 Double-Unders

Outlaw WOD 5-8-12

I originally planned on going into the box today to run. Part of my weekly schedule Tuesday's are straight cardio days, trying to build up my conditioning. Well I did the Outlaw WOD today instead. It had less lifting today, and lots of cardio.

I've been doing Outlaw WOD's now for about 3 months, and I'm digging it! Even got Chad aka Big C doing these now.

BB (barbell) Gymnastics
1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec. @155#

Notes: These are not touch and go reps. Reset before each rep.

Strength
1) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.) @235#

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning
1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec. @18#

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.

My times were: 1:25, 1:39, 1:43, 1:45

Those 400m sprints had be gagging at the end. Almost threw up but didn't!

Outlaw WOD 5-7-12

BB Gymnastics
1) 5X3 Snatch @ 75% – rest 60-80 sec. @ 100#

Notes: These ARE NOT touch & go reps. Reset before each rep.

2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec. @205#

2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec. @95#

Conditioning
EMOM for 5 minutes 12 (kipping) HSPU.

Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.

-Rest 10 minutes-

3 rounds for time of:
Row 500m
20 Wall Balls @ 20#20 Absolutely Vertical KBS @55#

My snatch is getting better slowly but surely. I've just got to put it all together. One day I'm good at keeping the bar close to my body, but my feet are jumping forward, or my bar position is to far forward or to far back.

Hand stand pushups (HSPUs) are a different story, my shoulders were shot after the barbell (BB) gymnastics part of the workout. My shoulders have always been a weak point for me, plus these are just my nemesis right now (and DUs). First minute I was able to get 6 and I was feeling good. Justin didn't have me do the farmer carry holds, thank goodness because I fell off real fast every minute on the minute after that. EMOM is exactly what is says, at the start of every minute for 5 working minutes we tried to get in 12 HSPUs. The idea was whatever time you had left over you held 70# kettle bells in each hand until the start of the next minute. Yes it sounds and was tuuuuuuuuuuuuuuuuurible!

We rested for 10 minutes and did the 3 rounds for time or rowing, wall balls, and kettle bell swings. I felt pretty good about this and was able to post a decent time. My goal was to try and get through the first round unbroken on wall balls and the kettle bell swings. I was able to knock out 20 wall balls but had to go 10 and 10on the KB swings.

I didn't get to do any of the midline work as I had to get back to the office. It was 1a) 2X15 Strict T2B – rest 45 sec. and 1b) 2X10 Reverse Hypers – heavy, rest 45 sec.

I can feel myself getting stronger and my conditioning getting better, still a long way from where I want to be, but closer than I was 8 months ago.

Outlaw WOD 5-4-12

I don't know how else to say it, these workouts flatout kick your ass!!! Today's Outlaw finished with what's called pain threshhold training. Yes it is as awfull as it sounds!

I got to work out with Ninjow, Richard, and the Diceman today. Those guys go balls to the walls and it took everything I had to hang in there with them.

BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec. @ 115#2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec. @ 130#4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95% @ 135#

Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength
1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec. @ 155#1b) 4XME C2B – rest 45 sec. - 5-5-3-4

Conditioning (pain threshold)
5 rounds for total time of:
Run 200m
9 UB Hang Squat Cleans @ 115#
#6 Push Jerks @ 105# (20 burpee penalty for dropping)
*Rest 2 minutes between each round.

23:38 was my time.

Diceman worked with me on my double unders, they are getting better. Just need to keep working at them. Snatch form is getting better, I've just got to drop and get under the bar.

Real good stuff today!

Rest Day

I woke up this morning feeling every bit of the last three days of training. Today will be a rest day from crossfit. My goal is to try and stretch & foam roll for 20-30 minutes threes times throughout the day.

Legs tomorrow with Derek.

Outlaw WOD 5-2-12

This was a long one and it kicked my butt!!! Nuff said!

BB Gymnastics
10 minutes to establish a 1RM Snatch from blocks (just below the knee). 145#

Strength
1a) 3 X ME Bench Press @ 85% – rest 60 sec. - 205#
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec. - 100#

Conditioning
For total time:
3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′

*then
50 T2B

*then
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 225/145#

Time was 24 minutes! T2B killed me, took WAY too long!

Cardio Tuesday

Today I was back at the box to do some cardio/ conditioning training. This is my second week in a row of sticking with this routine. Below is a breakdown of my new workout schedule for the week.

Monday - Outlaw Training
Tuesday - Cardio Conditioning
Wednesday - Outlaw Training
Thursday - Off/ Mobility
Friday - Crossfit/ Personal Training
Saturday - Crossfit/ Personal Training/ Outlaw
Sunday - Off/ Massage

Monday's and Wednesday's it's straight Outlaw training with Ninjow. See http://outlawcoach.wordpress.com/ to learn more.

Tuesday is some type of cardio conditioning. Some Tuesday's it's sprint interval training, and some days I'll go in and run 3-4 miles (the goal is to get to 5), or row a 2K.

Thursday's and Sunday's are my two off days. I didn't always have these worked in, and was over training/ under recovering. However you want to look at it, I just wasn't being smart, and I was breaking down too much. Thursday's I usually go in and just stretch and do some mobility work. For more on mobility see http://www.mobilitywod.com/ . This Sunday I'm going to incorporate massages into the mix. Might not do this every Sunday, probably more like every other Sunday. A wise man once told me these can go a long way. Thanks for the recommendation G!

Friday's is usually a crossfit class, but sometimes I mix in a training session with Derek Lee at Training Techniques. Same with Saturday's. These are for the most part the crossfit WOD, but sometimes I'll Outlaw with Ninjow, or work in a training session with Derek.

I spent the first 30 minutes stretching and rolling out on the foam roller. That makes a world of difference!

Cardio Workout
5 minute warm-up
10 minute fast paced run
10 sprint intervals (1min sprint followed by 1 min of a fast paced walk)
5 minute jog

I was somewhere in between these two! lol