Gorilla Games Results…
Well…. I placed 4th place overall in the RX/Open Division…
WOD #1
Chipper – 8 Min cut off… Ever rep not competed is 1 sec added
30 Wall Balls (20#)
1 k Row on (dampener 5)
100 Double-unders
30 Wall Balls
Got 8:01…. Dumb hahaha I missed cut off by 1 rep… Was pretty challenging… I fell apart at the last set of walla balls. I went to failure on every set. Legs and shoulders were done! PR’ed this wod by 1:19 though… granted I did this with a 24# ball the first time.
– Placed 10th on this WOD… 
WOD#2
Snatch Ladder 8 bars = 75-90-105-115-125-135-145-155 + Deadlift for reps
This was a Snatch Complex… 1 Squat snatch + 1 Hang (above knee) squat snatch. 40 Seconds to complete the complex. 20 Sec to rest/rotate. Deadlift if you cannot complete the weight or after you finish the ladder.
Passed the whole ladder… You got 50 Points everytime you passed a weight and each rep added 1 point to your score… Ended with 423…
http://youtu.be/NQPHCGR7JSc — If you want to see me lift I’m around 2:45 obviously the awesome Asian!
– Tied for 4th on This WOD
WOD #3
This happen right after WOD#2 After transitioning over… you have 2 Min to make a Max L Sit on paralettes with your feet above a 25# dumbell. Once you touch/fall you are done!
Did an L sit of :47 Sec
– Placed 7th as there was three people tied for 4th. (Make note of this… 3 FUCKIN SECONDS!)
WOD #4
20 Lateral burpee over box jump 20’
10 Ring DIPS
30 Toe to Bar
15 Sumo Deadlift High Pull with fat bar (115#)
20 Alternating Overhead plate lung 45#
Wasn’t to bad.. I made the bone head mistake at stopping at 8 reps on the ring dips… Fucking moron. Everything else was pretty easy! I was annoyed that the judge apparently no repped me on my last toe to bar as he said I had three left and I KNOW I HIT ALL 3 because I fucking kicked the shit out of that bar and as I walked to the SDLHP he said ONE MORE… I was like fuck you… Did it and moved on… I’m pretty sure I would of got 4th if it wasn’t for that no rep that I apparently got.
- Finished 5th with a time of 4:28
Final WOD
Only the top 6 made the cut. At this point I was in 4th place 1 point behind the guy in 3rd.
The WOD was something like this
5-7-12-15 – Chest to bar
1-3 -6 – 9 – Squat clean to Anyway overhead (155#)
Died at the last set. Did chest to bars in sets of 3s… Singles for the Squat clean to over head…. This was harder than it looks… This WOD was also the first WOD that I thought I was actually going to pass out MID WOD…. fuck… Not much to say other than I should of paced it more as I could of beat the guy but then we would of just tied and I think he would of defaulted to 3rd he has one first place finish (WOD 1). I went out guns blazing though
- Finished 4th with a time of 9:54
Finished the Gorilla Games in 4th with 30 points
Remember how I said remember this?? Well if I had held for 3 more seconds I would of placed in 3rd at the end of everything because I would of tied 4th and would of shaved 3 points off my over all score… Its amazing how a few seconds can make a difference. But it’s the name of the game! Live and learn!
Overall had fun! Bitter sweet because I was so close to getting on that podium!!!
Outlaw WOD – 121107
WOD 121107:
BB Gymnastics
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
#155 for all sets. I don’t have a good Power snatch. Missed only 1 rep completely. Missed 2 more only because I ended up squating them.
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
185 for 5, then 195 for 4 and 205 for 1. I warmed up to 185 and felt it would be a good weight to stay at as my push jerk sucks. But as I went on, it got better and raised the weight. The last rep I went 205 because I was curious. I think that was PR.
Strength
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X8 Reverse Hypers – very heavy, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.
Skipped as I didn’t have time.
Conditioning
4X400m Run – Rest 1:1 (all out efforts)
0:59
0:58
1:01
0:59I think the 400m I ran was a bit shorter than 400m.
Outlaw WOD – 121106
WOD 121106:
BB Gymnastics
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
155# for all sets. Didn’t feel like using blocks as there is a big competition coming up which rumors are saying there will be hang snatches, so I wanted to see where I could get. I think I only missed 1 rep
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
I used 195# for the first 3 and 185# for the last 4 and did a Hang clean & Jerk. Kept the weight lower as I was finding myself coming forward on my toes.
Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.
2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.
Skipped Strength. I Had no energy. Then I realized it was because I barley ate anything! I did 3 Reps of the 1st set of back squats and I just didn’t have anything, so I moved on to the conditioning.
Conditioning
7 minute AMRAP of:
50 Double-Unders
15 HSPU
Notes: HSPU are regionals standard.
3+59 RX – Shoulders were BURNING!
Outlaw WOD – 121105
WOD 121105:
Back to Normal outlaw this week. Been hard to follow since the opening of my gym as I’m traveling all over the place!
BB Gymnastics
1) Snatch:
3X1@80% – 140
1X1@85% – 145
1X1@90% – 155
1X1@95% – 165 – Missed it.
3X1@90% – 155
2X1@85% – 145
– rest 30-60 seconds.
2) Clean & Jerk:
3X1@75% – 165
1X1@80% – 180
1X1@ 85% – 190
1X1@90% – 200
3X1@85% – 190
2X1@80% - 180
– rest 30-60 seconds.
Conditioning
3 rounds for time of:
50′ Burpee Broad Jump
20 KBS 32/24kg
15 C2B Pullups
10 Thrusters 135/95#
Time: 14:51 RX -
First round was pretty good but I think I went at it a b it to hard and the 2nd and 3rd round just went BOOM especially the 3rd round. Been a while since I got my ass kicked like that. Last round of thrusters I could only string 3-2-3-2. I felt like I was breaking too much on the 3rd round I think I could of gone faster on the KBS and C2B one hell of a way to start the week though!
Outlaw WOD – 121015
WOD 121015:
BB Gymnastics
1) Snatch: rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2X2 @ 70% – 120#
2X2 @ 80% – 137
2X1 @ 90% – 154
2X1 @ 95% – 164 – Missed all of them.
4X1 @ 80% – 137Did this at 7AM which is a very very different time to be working out. Was sorta rushed as I was trying to get the “strength” stuff done ASAP as I had to teach the AM classes.
2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.
Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.
195# – Used straps as my thumbs were dying due to the 30*F temp in the gym this AM.
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.
135-145-145 – Weight felt supper heavy today. Was kind of rushing it as I had to teach a class.
Skill
12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.
Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.
Conditioning
For time.
30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B
Time: 16:50 RX
WOD took me way longer than it should have. I suck at thrusters and KB thrusters are just that much worse for me. Even though I was slow I still did it as I know it will help me as I dropped 26 seconds off my Fran time which I attribute to the KB thrusters. I also had the hardest time with those It’s very hard to string a few together… Most I did UB was about 6 but I’m getting there. The T2B was pretty slow too. Overall… I was just slow.
Outlaw WOD – 121013
WOD 121013:
BB Gymnastics:
1) 15 minutes to establish a 1RM Snatch.
Funny story… My so called max of 172 wasn’t actually 172… it was 167. The bar I used to set my last PR was a 40# bar… What kind of horse crap is that, fucking cheap ass bar. Anyway hit 172# and went for 177# and couldn’t get it.
2) 15 minutes to establish a 1RM Clean and Jerk.
Nothing. Hit 205# which is well below my max.. Just wasn’t feeling it mentally. Was also strapped for time.
Strength:
Front Squat – based on 121006:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.
Did 162-172-182. It fucking sucked ass. I could only do the first set all the way. The last 2 sets I did 2 squats and racked it then tried again and ended up the same… DNF. Same for the last set. This was burning my shoulders even though I was in a good rack position. I like the back squat version of these now….
Conditioning:
Compare to 120111
3 rounds for time of:
12 Deadlifts @ 315/225#
24 Bar Facing Burpees
Skipped as I had to teach a class… But ended up doing Fran with them…. Was going into this just to have fun… ended up with a PR! BOOM!
Prevous time: 3:58
New time: 3:32
- 26 seconds…If I ever try this again… I think I can for sure hit a 2:50-3:15 Fran. Went unbroken on all 21′s. Broke up Thrusters into three quick sets of 5 as the 15′s always seem to kick my ass. Unbroken Pull ups for 15′s. Did 6-3 for the 9′s on the Thrusters and UB on pull ups. I’m pretty sure I could knock of lots of time if my dumb ass didn’t drop the bar after 6 on the 9′s for thrusters.
Outlaw WOD 121012
WOD 121012:
BB Gymnastics:
1) Every 40 seconds for 6 minutes (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
*rest 2 minutes
110# – Found myself falling a bit forward on my toes for a few of the hang snatches. Need to focus more on pulling back.
2) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of 120914.
Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30
142# – Was pretty straight forward. Legs were toasted from Crossfit Amped’s work out on 10/17/2012
Conditioning:
“Nancy”
Compare to 120307
5 rounds for time of:
Run 400m
15 OHS 95/65#
15:47 RX – Felt slow as fuck. I should of been able to get in the 13′s on this. My legs were a bit toasted from Wednesdays work out at Amped. I did PR on this… haven’t done this one since April of 2011 with a time of 19:20. PR by 3:33… I still think I can be faster… Might try again when legs aren’t burnt out.
Midline:
1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec. DEMO VIDEO
Skipped. Went to watch Thursday night football.
Outlaw WOD = 121009
WOD 121009:
http://outlawcoach.wordpress.com/2012/10/08/121009/
BB Gymnastics:
1) Clean and Jerk:- rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2X2 @ 70% – 154#
2X1 @ 75% – 165#
2X1 @ 85% – 187#
2X1 @ 90% – 198#
4X1 @ 75% – 165#
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
187#
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
Skipped for time sake. And lack of barbells and wanting to do the back squats.
Strength:
High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
- 190#
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
- 205#
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
-220#
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.
Conditioning:
3 rounds for time of:
Row 500m
75 Double-Unders
10:58 RX
DU were crap. Should of been able to get this under 10 min. I still suck at rowing…
2012 Washington Open Weightlifting Championships
Anyway…
The Competition…. I decided to do this last minute as I haven’t keeping my weight consistent. I’ve been trying to gain some weight/muscle which I believe I have been doing as I am hitting 160# consistently versus my normal 155# consistent weight….. So Long story short. I had to cut from 161# to 152# in 24 hours… Pretty much put on a long sleeve under armor shirt, t shirt, hoodie, beanie, shorts under sweet pants and then started rowing… Did a 5k then did 15 burpees evey 30 seconds w/ 30 seconds of rest, then did some in door interval sprints for 10 minutes. I got down to 154# and then called it a night in hopes to sleep off the rest of the weight in more hopes I could piss or poop out the last 2 lbs.
Was wrong…
Woke up and took a piss and ended up at 153.2 lbs at 5am the morning of the meet. So I went to the gym and did the same thing and rowed interval 1000m to equal a 5k. Weighed my self and got to 152.2#… Said fuck it and went with it as I didn’t want to fatigue myself.
Got the the weigh-ins and……. Ended up at 151.25 (68.75kg)… Apparently the gym scale was a little off. This is also probably the difference between a $2000 scale and a $25 scale…
Boom made weight!
Since starting Outlaw I’ve felt pretty damn good about my Oly work as we do some kind of Oly work everyday.
Snatch:
75-75-80kg (165-165-176#)
Failed my first attempt at 75kg as I got it over head and locked out and up… but for some bonehead mistake I lost my balance and dropped it behind me… Got up and did it again with out any issue. I went for 80kg and missed it.
Clean and Jerk:
95-100-106kg (209-220-233#)
Got 95 easy. 100 Was more of a struggle, got it up and got 2/3 white flags for the jerk. Went for 106 as I clean it twice at the T-Town throwdown but Missed the jerk… Well this time around missed the clean…. Poop.
Totaled 175kg which is +8 from my last meet. Nice little improvement!
Ended up taking 1st in the 69kg class but it’s kind of an empty win as there were only two people in my class (including me). The other guy should of been a 62kg lifter as he weighed in a 64.5kg which would of been easy to cut to… Anyway, a win is a win and will keep it rolling.
Snatches from today…
Recorded some of my snatch work today. These were snatches done at about 90% of my max of 172# (78kg)
Same lift as above but slow motion and bar path.
Full Speed – Good lift.
Slow motion and bar path of the above lift.
From my own mind…. I see that I’m coming a bit early off my heels. I also need to think more vertical hips and punch the bar a bit more when I land so I stick it.
Let me know what you guys think!?
