I wanted to take a break from my ’13 Games observations to say congrats to the Outlaws who had the most success at this year’s big show (also, I’ve got four Top Gear episodes to catch up on).
Many of you have heard the story of how I first met the team from CrossFit Adrenaline. They walked up to me right after the 2012 South East Regionals, to tell me they had been following the site, they had just qualified for the ’12 Games, and to apologize for lifting in Nike Frees. After I made them promise to buy some Weightlifting shoes, I shook their hands and told them I’d be watching them at the Games.
After coming in 22nd in 2012, and despite my most fervent efforts to convince Lindsay Bourdon to go individual in 2013, they decided to make another run as a team. Folks, this is a true team. They are not a recruited “dream team”. They all train together daily at Adrenaline, have been following the site for a year-and-a-half, and are comprised of nothing but family and friends. Lindsay’s third place overall finish in the Open didn’t even give her a second thought about her commitment to a team that had both her sister, and her fiancé.
After a thirtieth place finish on the first event, they stormed all the way back, and sealed their podium spot by obliterating the final workout with a time that was almost three full minutes faster than the first and second place team. With all the teams that have former Games athletes littering their rosters, I’ve gotta say that the Adrenaline podium finish feels a lot like George Mason going to the Final Four.
Congrats guys, we are proud to have you as the first team of Outlaws to take a podium at the Games.
- Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
- Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3XME Strict Weighted Pullups @ 50% of last week’s heaviest weight – rest 60 sec.
3b) 3X8 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO