Outlaw WOD Kicked My Booootay. {VLOG}

by Katelyn Block on September 14, 2012 · 6 comments


Break it down….


BB Gymnastics

  1. 7X1 Power Snatch – heaviest possible, rest 60 sec.
  2. 7X1 Power Clean & Power (Push) Jerk – heaviest possible, rest 60 sec.

Conditioning For Time:

  • 7 Push Press 185/120#
  • 14 Lateral Box Jumps 24″
  • 21 T2B
  • 7 Push Jerks 185/120#
  • 14 Lateral Box Jumps 24″
  • 21 T2B
  • 7 Split Jerks 185/120#
  • 14 Lateral Box Jumps 24″
  • 21 T2B

Notes: Lateral Box Jumps should be performed with both feet touching the top of the box, however, full hip extension on top of the box is not necessary.

Above taken directly from The Outlaw Way blog.


  • 30 minutes pre-workout had –> 2 cage-free, organic eggs scrambled in coconut oil. 2 shots of espresso with coconut oil and stevia. 1 Cherry Pie Larabar.
  • Immediately post-workout had protein shake (1 scoop = 30 grams protein).
  • 45 mins post-workout had ~ 8-10 oz. salmon steak filet with avocado oil + veggies they were cooked with.

How did you Sweat Dirty today??
What are you having for dinner?! –> How bout dem MEATBAWWWLS…..or maybe I’ll have Fake Chipotle.
Raise your hand if you are MORE THAN READY for the weekend. Amen, people.. amen.

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{ 6 comments… read them below or add one }

Courtney September 14, 2012 at 7:08 PM

wowswers, what a work out! #GetAfterIT


Catherine September 14, 2012 at 8:47 PM

I started reading your blog since last summer and I really love your posts and your vlogs!
You really inspired me to try crossfit and now, I’m in love with this!
And yes, I’m super ready for the weekend, I really need a little break. :)
Thanks for your inspiration!


Jasmine September 14, 2012 at 9:56 PM

I didn’t know there are Crossfit games on TV! I’ll have to check it out. Today I just did a Jillian Michaels’ workout. I’ve always wanted to check out Crossfit, but I’m nervous!


Lea @ Greens and Coffee Beans September 14, 2012 at 10:34 PM

That WOD sounds awesome (in a painful glutton for punishment kinda way). I tried out a CrossFit class at the box near my school a few days ago and it was AMAZING. I’m hoping to start taking regular classes soon (but I’ve gotta wait for a paycheck first!). I love hearing about your WODs, it totally motivates me to go out and kill my workout.
I hate showering too, if stanky BO was socially acceptable I’m pretty sure I would never shower again.


Tania September 15, 2012 at 10:15 AM

I’ve popped in to your blog a couple of times over the past 1.5? Years and have to say that you have NEVER looked more healthy, energetic and radiant than you do now. Sweaty and all. You look amazing! Clearly what you are doing is agreeing with your body.


Abby @ Abz 'n' Oats September 16, 2012 at 10:28 PM

Holy hell girl! That WOD sounds intense! So glad you are going after what you want. I love hearing you talk about CrossFit. It gets me all jacked up too! :)


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