Archive | January 2014

010214 – ATLiens



And when I’m on the mic you best to wear ya sweater. Cuz I’m cooler than a polar bears toenails, oh hell. There he go again, talkin’ that shit..” – Big Boy, Outkast

Outlaw Saturday…

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.


10 minutes to establish a 3RM Front Squat.


For time:

50 Thrusters 45/35#
100 Double-Unders
5 Muscle-Ups
25 Thrusters 95/65#
75 Double-Unders
10 Muscle-Ups
10 Thrusters 135/95#
50 Double-Unders
15 Muscle-Ups

*EDIT* I’m getting ready to hit the sack and I’m reminded we have just under a month before the first workout of the open is released. Looking at that, we know you really only benefit from the training you did about 2 weeks prior to an event. So, it is imperative we go to that deep dark place that no one truly enjoys being in so we can enjoy the feeling knowing we went there. This must set the tone from day 1 on workout 14.1 all the way to 14.5. I’ll speak more to this on Monday.


Snatch – 235 (had 240 but bar bounced out of the catch)
Clean – 295 (jerk wasn’t problem but caught it low on 305)
Fr squat – 345 (felt decent, butt killin though. Going to spend some time with the lax ball)

310114 – Bm J.R.


“Get involved and I got ’em playin’ dodgeball with bullets… And if the Red Dot spot ’em then the hollow head gottem knock his top to his bottom.” – Lil Wayne


5X5 T&G Power Snatch: work to a 5RM – rest 90 sec.

Mammal Training

5 Attempts for 1Rep Max Height Assassin Box Jump

3x1min Max Freestanding HSPU

Outlaw Conditioning

For time:

10 HSPU (regionals standard)
30 Deadlifts 135/95#
20 HSPU (regionals standard)
20 Deadlifts 185/125#
30 HSPU (regionals standard)
10 Deadlifts 225/155#

Mako Conditioning

12 min AMRAP:
90 Burpee to 6″ Target
60 WallBall 20/14
30 Muscle Ups


Snatch – got 3 sets in before getting coached into lighter weight – 175

Mako Conditioning – 160 Reps – got 10 MUs done – burpees sucked after yesterdays conditioning. This is the first time in a long time I’ve felt tired from an exercise I did the day before if it was the same movement. Good or bad? I’m not sure

300114 – Go

“On the count of 3, everybody run back to your fantasy.” – Common

What’s up y’all. So, it seems like for the first time in Florida (so it would seem) we had an ice storm. Because of this, Base has been closed. However, even though it’s been closed, we somehow have a mandatory formal brief with all of my favorite people in the world. And by all of my favorite people in the world I mean my fellow UCSO classmates. And by my favorite UCSO classmates I mean I can’t stand any of them… Not really but I don’t feel like seeing em all. Anyways, hopefully I get out on time to hit up Mako at a decent hour and get this work in.

Mammal Training

4,3,2,2 Hang Power Clean + Jerk Attempt

3×4 Ring Muscle-Ups – watch video above and work extremely hard on applying the technique in the video to what you’re doing


5X3 Snatch Balance: work to a max triple (use blocks & drop every rep if possible) – rest 90 sec.

Mako Conditioning

8 min AMRAP:
7 Power Cleans 135/95
11 TTB
7 OHS 135/95

-rest 10 minutes-
For Time:
30 Burpee Box Jumps 24/20

Outlaw Conditioning

21-15-9 of:

Power Cleans 135/95#
C2B Pullups


Clean – 245, 275, 295(f Push Jerk), 315(f push jerk)

Forgot to hit Snatch Balance because did Deadlift for 3 TnG – 425, 475, 505

Mako Conditioning – 4+18 – couldn’t get back to the bar fast enough

pt 2 – 1:48 for burpee box jumps

290114 – Regulators

15 in the clip and 1 in the hole, Nate Dogg is about to make some bodies turn cold” – Nate Dogg

Welp, I’m “snowed in” here in Florida. Had a little ice storm and everyone panicked. To be fair, they don’t have salt trucks. But to occupy you, got a little HookGrip action for you all today to enjoy. See some big dudes doing big things.
Words of advice from a pro I received today/yesterday: your body never needs as much rest as you think it does. Move efficiently and drive yourself to keep doing the movement and you’ll see success. The example for me was the snatch portion of conditioning. 165 isn’t heavy at all for me. It gets tiring and takes your lungs but it was completely in hand. That said I took breaks instead of getting back on the bar. I dropped the bar every rep which should have and would have been plenty of rest. Just keep in mind, yea it hurts, but it’s supposed to hurt but, you still have someone to chase and someone is still chasing you.

Rest day.

280114 – Oh Father



“Oh father, come and take me. I surrender. I’m ready.” – Pastor Troy


Mammal Training

4,3,2,2 Bench


3×4 Front Squat @ 135# – hold at bottom for 3 sec


1) 10 min to work to a max 2-Position Clean (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee) + 1 Jerk.

2) EMOM for 5:00 – 1 2-Position Clean + 1 Jerk @ 85% of max from #1.

Outlaw Conditioning

9 minutes to complete:

30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 185/125# in the remainder of the 9 minutes.

Mako Conditioning

EMOM-to failure
7 Thrusters 75/55
7 PullUps
7 Buprees

-rest 3 min then-
3 min AMRAP:
Power Snatch 165/100

270114 – Ima Boss


“Yea I be ridin’ through my old hood, but I’m in my new whip – Meek Mill

Sorry guys for the late post. I’ll get personal programming out late tonight. Until then here’s what I got.

Mammal Training

4,3,2,2 Squat
3×5 Perfect Muscle Ups

1) 10 min to work to a max 2-Position Snatch (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).

2) EMOM for 5:00 – 1 2-Position Snatch @ 90% of max from #1.

Mako Conditioning
16min AMRAP @ 80%:
70 Double Unders
20 Snatch – 95#
15 C2B
20 Box Jumps


Snatch – Worked up to 185 and used as a warmup for the snatch at Mako

Squat – forgot to do it so hitting it tomorrow

Conditioning – 3 rounds + 12 – hand ripped something gnarly. I was hurting but could have def pushed harder if I wasn’t worried about the hand.

250114 – Cinema


You are cinema. I could watch you forever. Action, thriller. I could watch you forever. – Benny Benassi

Hopefully you all took this week to recover pretty good, I know not all our “more hands on” jobs won’t always allow us but, I’m hoping the lighter loading this week gave you the chance to recoup and get ready to hit this next month hard before the open.

All Outlaw kiddos…


1) 7X1 Snatches @ 70-80% (do not go above, make every rep perfect) – rest 60 sec.

2) 5X1 Clean & Jerk @ 70-80% (do not go above, make every rep perfect) – rest 90 sec.


3X3 Front Squats @ 80% of 3rm – rest 90 sec.


*if you did the HS Walk workout yesterday, DON’T DO THIS! Make something up or do a low weight metcon easier on your CNS, back, and posterior chain.*

For time:

20 Deficit HSPU 6/4″
50 Double-Unders
10 OHS 155/105#
100′ HS Walk
10 OHS 155/105#
50 Double-Unders
20 Deficit HSPU 6/4″

240114 – Mind Playing Tricks On Me


At night I can’t sleep, I toss and turn. Candlesticks in the dark, visions of bodies being burned. 4 walls just staring at a nigga, always sleepin’ with my finger on the trigga. – Geto Boys

Passed my test so I get all of about .5 minutes to relax before the next phases booty touchin’ begins. Did get to somewhat compete against some real life better cross fitters today so that was a relief. See where I stack up. I didn’t do to shabby either.

Mammal Training

4×3 Snatch Balance – Don’t go any higher than 85% of your max on Snatch

3×6 Muscle-ups – work proper progression and form on these to improve efficiency – if no rings, work 3×6 Weighted Bar MUs heavey

3×25 Hollow Rocks

Mako Conditioning

10min AMRAP
10 S2O 115/85
30 DU’s


Snatch balance – 185

MUs- did 3×5 – pretty bad form now that I know what good form is

Conditioning – did what Mako’s programming coach’s programming from his coach… if that makes sense. It was awful but fun to compete with him on.

He finished in 17 and change, I finished in 20:06

30M HS walk

15 Cleans – 205#

30M HS walk

30 T2B

30M HS walk

15 OHS – 205#

30M HS walk

Pro finished in 17 and change, I finished in 20:06

230114 – Lurkin


My dawgs they be lurkin… – Waka Flocka Flame

Mammal Training

4,4,2,2 Hang Power Clean + Jerk – attempt every weight (ex. 4 Cleans then 1 Jerk at the end)

3 attempts for 3RM on Weighted Pull-ups


10 minutes to establish a 1RM Power Snatch.

Mako Conditioning

*I’m treating this piece like they’re two separate WODs. Hopefully I get to do these at the gym so I can get what we’re really supposed to be doing*

6min EMOTM:
3 Power Clean + Push Jerk @ 165/110 – Treat as 3 PCs then 1 Push Jerk
5 Bupree Box Jump 24/20
-Rest 10-15 minutes-
5min AMRAP:
6 DL@185/135
8 PullUps

-Rest 10min-
Peak: 1000m Row (Time)
Max Effort 1000m Row
-Rest 10-20 minutes then –

Outlaw Conditioning


9-7-5 of:

Snatches (full) 135/95#

For time.


Clean – 245, 275, 295, 305(f jerk)
Snatch – 215
Mako 1 – 6
Mako 2 – 9 rounds
Mako 3 – 3:29
Didn’t end up hitting that ananda workout. If I had another hour or so I woulda

220114 – The Friends N Strangers

“I keep my friends close, enemies on a leash. See me and my haters is like literally siamese. – Wale

The man above is Pyrros Dimas. Dude is amazing…

The man below is Wale. Dude is amazing…



Rest Day.