Outlaw BB Gymnastics:
1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.
2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.
So I got a lot of work to do before I can comfortably do this Outlaw crap. The nature of the loads and movements requires you to be strong as f while also having sound fundamentals. A lot of non Outlawish WODs that you come across can be brute forced if you're strong enough and don't have the technique down. Theres also the other side of the coin with WODs where you can have a 1RM bench around 65# and dominate the workout cause you can do muscle ups or some crap. Well none of that crap slides with this Outlaw stuff. This programming has a certain flair to it that leads me to believe some serious thought goes into these workouts, as opposed to some of the crap you see on the internets that is stupid hard, but also stupid stupid, like:
15 rounds for time
26 muscle ups
50 cleans 155#
17 burpees over a unicorn
753m run carrying a GHD machine
Back to the BB Gymnastics - did the snatches slightly under 75% at 110# (115# would have been rx). Did two snatches the first set then quickly realized there was no way I was keeping that pace up. Did singles the rest of the way. Felt like this workout was designed to test your technique under a not so light load with a time constraint where you needed sound technique but not quite enough time where you could get away with it if you still had to think about what you were doing. So yeah, I did just barely more than half the prescribed snatches and actually missed one. I did the clean and jerk at 75% (165#) and the last two to three sets were definitely pretty demanding. Oh yeah, the nature of these lifts basically leaves you with 15 secs of rest between lifts, barely enough time to get your composure and get your starting position set for the next rep. If you're super fast/efficient you might find time to throw some chalk on the hands. Also I filmed both sets of lifts and basically everything looked like crap - so...lots more empty barbell work to do. Maybe I need to chill with these BB Gymnastics before I'm satisfied with my technique? Decisions...
Alright so I should have probably done about 114 burpees as a penalty for missing 1 snatch and not being able to do doubles for more than one set. Did the 19 April 2012 Mainsite WOD instead (which you may have seen below a la Kleiner).
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
9:26
The good: thrusters felt the easiest they ever had (must be getting stronger or some crap), broke up the round of 21 thrusters and pullups into 11-10; round of 15 thrusters into 10-5; remaining crap unbroken. Probably should have sacked up and done the round of 15 thrusters unbroken - oh well. So yeah, basically dropped the bar/came off the bar three times, probably adding 30 seconds to my time if I had done it unbroken. Which brings me to the bad: if I had gone unbroken I would have probably just broken 9:00. Conservatively lets say my Fran time is 4:30-5:00, that means it took me 4:00-4:30 to run 400m + 300m + 200m = 900m or around an 8 min mile pace. Well that f ing blows. Dude on the mainsite demo video did it in like 7:30 - probably went unbroken on the Fran stuff so basically he ran a crapload faster than me. I wish I was one of those skinny kids in middle school who ran track for fun cause it was easy to run fast rather than being the short pudgy kid who hated running. Here ends my soliloquy.
Why am I jumping on the Outlaw bandwagon? So I can get really good at exercising, obviously. Also uniboob.
1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.
2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.
So I got a lot of work to do before I can comfortably do this Outlaw crap. The nature of the loads and movements requires you to be strong as f while also having sound fundamentals. A lot of non Outlawish WODs that you come across can be brute forced if you're strong enough and don't have the technique down. Theres also the other side of the coin with WODs where you can have a 1RM bench around 65# and dominate the workout cause you can do muscle ups or some crap. Well none of that crap slides with this Outlaw stuff. This programming has a certain flair to it that leads me to believe some serious thought goes into these workouts, as opposed to some of the crap you see on the internets that is stupid hard, but also stupid stupid, like:
15 rounds for time
26 muscle ups
50 cleans 155#
17 burpees over a unicorn
753m run carrying a GHD machine
Back to the BB Gymnastics - did the snatches slightly under 75% at 110# (115# would have been rx). Did two snatches the first set then quickly realized there was no way I was keeping that pace up. Did singles the rest of the way. Felt like this workout was designed to test your technique under a not so light load with a time constraint where you needed sound technique but not quite enough time where you could get away with it if you still had to think about what you were doing. So yeah, I did just barely more than half the prescribed snatches and actually missed one. I did the clean and jerk at 75% (165#) and the last two to three sets were definitely pretty demanding. Oh yeah, the nature of these lifts basically leaves you with 15 secs of rest between lifts, barely enough time to get your composure and get your starting position set for the next rep. If you're super fast/efficient you might find time to throw some chalk on the hands. Also I filmed both sets of lifts and basically everything looked like crap - so...lots more empty barbell work to do. Maybe I need to chill with these BB Gymnastics before I'm satisfied with my technique? Decisions...
Alright so I should have probably done about 114 burpees as a penalty for missing 1 snatch and not being able to do doubles for more than one set. Did the 19 April 2012 Mainsite WOD instead (which you may have seen below a la Kleiner).
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
9:26
The good: thrusters felt the easiest they ever had (must be getting stronger or some crap), broke up the round of 21 thrusters and pullups into 11-10; round of 15 thrusters into 10-5; remaining crap unbroken. Probably should have sacked up and done the round of 15 thrusters unbroken - oh well. So yeah, basically dropped the bar/came off the bar three times, probably adding 30 seconds to my time if I had done it unbroken. Which brings me to the bad: if I had gone unbroken I would have probably just broken 9:00. Conservatively lets say my Fran time is 4:30-5:00, that means it took me 4:00-4:30 to run 400m + 300m + 200m = 900m or around an 8 min mile pace. Well that f ing blows. Dude on the mainsite demo video did it in like 7:30 - probably went unbroken on the Fran stuff so basically he ran a crapload faster than me. I wish I was one of those skinny kids in middle school who ran track for fun cause it was easy to run fast rather than being the short pudgy kid who hated running. Here ends my soliloquy.
Why am I jumping on the Outlaw bandwagon? So I can get really good at exercising, obviously. Also uniboob.
I gotta take a closer look at outlaw programming. Also, burpees over a unicorn seems dangerously.
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