Outlaw Blog

160621

Welp, I’m an idiot and apparently scheduled the last 3 posts for next month. So… I guess I’ll be posting daily to make sure things work.

All the more reason for you guys to join way over a THOUSAND of your closest friends and follow one of our programs on WodFollow.com.


WOD 160621:

BBG

1) Every 1:30 for 6:00 (5 total sets)-

1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

*Begin around 60% of 1RM CJ and add weight each minute.

2) Rest 3:00 after #1, then take 2-3 attempts at a max for the complex: 1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk – with no time constraint

Strength

Front Squat:

Every 2:00 for 12:00 (7 total sets) reps of – 2/4/1/8/1/4/2

*Use 95% of your 5rm for all sets. If you don’t know your 5rm you can predict using this: Predictive Calculator.

Conditioning

20:00 AMRAP of:

20 Power Snatches 95/65#
30 TTB
40 Calorie Row

160615

Hey, remember Weightlifting? You know… The sport that Jared Fleming broke the American Record in, and where his dad – “The” Dave Fleming – just coached the Pan Am team? Yes, that one. Maybe you should go to an Outlaw Barbell Camp and have them coach you.

CLICK HERE to register to be coached by these guys…


WOD 160615:

BBG

7X1 Power Snatch from blocks (just above knee) – work to a heavy single for the day, rest as needed

Skill

4 rounds at a moderately easy pace of:

10 Narrow Grip (hands as close as possible) OHS 95/65#
10 Strict Ring Dips + 3 count pause at lockout
10 Strict TTB
10 Ring Rows (feet even with rings) + 3 count pause at top of pull (chest even with rings)

Conditioning

7 rounds of:

20 Front Rack BB Weighted Box Stepups (alternating) 75/55# 24/20″
12 Hang Power Snatches 75/55#

Rest 1:00 between rounds

160614

WOD 160614:

BBG

Every 1:30 for 9:00 (7 total sets)-

1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

*Begin around 60% of 1RM CJ and add weight each minute until a miss occurs.

Strength

*Notice changes in reps from last week.

Front Squat:

Every 2:00 for 12:00 (7 total sets) reps of – 2/4/6/3/6/4/2

*Use 95% of your 5rm for all sets.

Conditioning

12:00 AMRAP of:

3 Rope Climbs 15′

12 Strict HSPU

24 Calorie Row

160613

WOD 160613:

BBG

EMOM for 10:00-

1 Hang Snatch (from Power Position) + 1 Hang Snatch (from just above knee)

*Begin around 60% of 1RM and add weight each minute to a max

Skill

10:00 Strict Muscle-Ups

-If you don’t have these – use bands to assist, but make sure they are not “easy”.

-If you have ONE Regional caliber Strict MU, but cannot perform more than one without dropping, accumulate as many as possible in 10:00.

-If you have 2 or more UB, wear a vest which makes for “difficult” reps, and accumulate as many as possible in 10:00.

Conditioning

4 rounds of:

9 Deadlifts 135/95#
100′ Shuttle Run (25′ down/25′ back)
7 Hang Power Cleans 135/95#
100′ Shuttle Run (25′ down/25′ back)
5 Shoulder to Overhead 135/95#

Rest 2:00 after each round.

160611

img_1349

Seriously, you have 8 seconds.

Now it’s only 7.

You idiot, stop reading and go to MORE BARBELL.


WOD 160611:

BBG

Before beginning, row 2k @ roughly 90% RPE, begin Clean & Jerk waves after resting for exactly 2:00 upon completion. Obviously, warm your Clean & Jerk up before you run.

0:00 1 Clean & Jerk @ 70%
1:00 2 Clean & Jerks @ 70%
2:00 3 Clean & Jerks @ 70%

Rest until 4:00 and load bar…

4:00 1 Clean & Jerk @ 80%
5:00 2 Clean & Jerks @ 80%
6:00 3 Clean & Jerks @ 80%

Rest until 8:00 and load bar…

8:00 1 Clean & Jerk @ 90%
9:00 2 Clean & Jerks @ 90%
10:00 3 Clean & Jerks @ 90%

Note total number of makes/misses.

Strength

10X2 Banded Back Squats @ 50% (bar) +25% (bands) – rest exactly :45 between sets

*Here is a pretty good example of what your setup should look like: DEMO VIDEO. If you have a power rack then this will be an even easier setup. To measure band tension on the squat, use the same principle as the banded deadlifts.

You + bar with no bands – stand on scale.
Then…
You + bar with bands – stand on scale.
Adjust bands accordingly.

Conditioning

“Nancy”

5 rounds for time of:

Run 400m
15 OHS 95/65#

160610


WOD 160610:

BBG

Before beginning, run 1 Mile @ roughly 90% RPE, begin Snatch waves after resting for exactly 2:00 upon completion. Obviously, warm your Snatch up before you run.

0:00 1 Snatch @ 70%
1:00 2 Snatches @ 70%
2:00 3 Snatches @ 70%
Rest until 4:00 and load bar…
4:00 1 Snatch @ 80%
5:00 2 Snatches @ 80%
6:00 3 Snatches @ 80%
Rest until 8:00 and load bar…
8:00 1 Snatch @ 90%
9:00 2 Snatches @ 90%
10:00 3 Snatches @ 90%

Note total number of makes/misses.

Skill/Strength

1a) 4X10 Weighted Hip Extension – heaviest possible with perfectly straight body, rest 2:00

1b) 4X20 Weighted Hollow Rocks DEMO VIDEO – heaviest possible with perfect position, rest 2:00

Conditioning

3 rounds for time of:

3 Strict Muscle-Ups
6 Shoulder to Overhead 225/155#
9 Muscle-Ups (yes, Kipping)
12 Front Squats 225/155#

160608

WOD 160608:

BBG

7X1 Power Snatch from blocks (just above knee) – work to a heavy single for the day, rest as needed

Skill

4 rounds at a moderately easy pace of:

15 Narrow Grip (hands as close as possible) OHS 75/55#
10 Strict Ring Dips
15 V-Ups
10 Ring Rows (feet even with rings)

Conditioning

For time:

40 Wall Balls 30/20# (if you don’t have a 30# ball, go 20# to 12′)
20 TTB
40 Pistols (alternating)
20 TTB
40 Wall Balls 30/20# (if you don’t have a 30# ball, go 20# to 12′)

160607

img_1328

When I woke up this morning and checked my email I was sad πŸ˜₯. Then Chris from Wodfollow texted me a fairly congratulatory text. I asked why. He asked if I’d seen how many people had signed up for our template on WF. I said I only got FOUR email notifications. He laughed at me and told me to check my spam. Then I was happy 😍.

You guys are smart. Smart AF. Keep signing up HERE. Or, if you’re even smarter, use the code Outlaw50 (or OUTLAW50) HERE.


WOD 160607:

BBG

Every 1:30 for 9:00 (7 total sets)-

1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

*Begin around 60% of 1RM CJ and add weight each minute until a miss occurs.

Strength

Front Squat:

Every 2:00 for 12:00 (7 total sets) reps of – 2/3/4/5/4/3/2

*Use 95% of your 5rm for all sets. If you don’t know your 5rm you can predict using this: Predictive Calculator.

Conditioning

3 rounds for time of:

75′ HS Walk
50′ Overhead Lunges 95/65#
25 KB Swings 32/24kg

160606

To everyone who is new, hi πŸ‘‹πŸΌ.

To everyone who is back, welcome home πŸ™ŒπŸ‘πŸ».

To everyone who has been here the whole time, I love you πŸ‘¨β€β€οΈβ€πŸ‘¨.

It’s a new era, where I use emojis in posts (they probs didn’t work anyway), and Ilya Ilyin has reminded us that Santa Claus does not exist. What do all these changes mean for you? If the emojis didnt work, not much. You now have multiple ways to follow TOW.

-The first, and honestly best option is our Competitor and Masters templates on Wodfollow. In addition to the weakness tracks which were already in place (designed to cater to the individual athlete’s area of need), we now have a daily movement specific warmup/prehab prescription, and a new track designed to increase cycle rate and overall work speed. Also, because we think it’s the best option for everyone, for the remainder of this month you can use the coupon code Outlaw50 to get your first month half off. CLICK HERE to register (choose Competitor or Masters at the bottom of the screen and enter Outlaw50).

-The second, is something I promised last week. The daily free workouts from this site, are now available on our free Wodfollow template. Simply CLICK HERE, and choose the “follow” option at the top of the page. Why should you do this? Because you’d be an idiot not to. It is the same program that’s here, but with the Wodfollow tracking software. It will also allow you to be able to receive communications on the program, and compare scores – in a much easier way – with others who are following. Please, for the love of non-steroid-using Weightlifters, sign up and post your results. It’s all I have asked for since day one of this site, now please make my dreams come true. Or give me your Ducati, either one will work.

-Third, and finally… Follow the workouts here, and post. Which would be a wonderfully vintage-y thing to do. Or… Follow the workouts here, and don’t post. Which would mean you’re a communist and probably conspired to change Ilya’s drug test after London. Shame on you.

Never give up on your dreams

A video posted by Weightlifting Pls, LLC (@weightliftingpls) on


WOD 160606:

BBG

EMOM for 10:00-

1 Hang Snatch (from Power Position) + 1 Hang Snatch (from just above knee)

*Begin around 60% of 1RM and add weight each minute to a max complex for the day.

Skill

10:00 Strict Muscle-Ups

-If you don’t have these – use bands to assist DEMO VIDEO, but make sure they are not “easy”.
-If you have ONE Regional caliber Strict MU, but cannot perform more than one without dropping, accumulate as many as possible in 10:00.
-If you have 2 or more UB, wear a vest which makes for “difficult” reps, and accumulate as many as possible in 10:00.

Conditioning

5 rounds of:

20/15 Calorie Row
50′ Burpee Broad Jump
50 Double-Unders

Rest 1:1

New Cycle & New Era

Hi kids, it’s been a while since I’ve posted anything here, and I know there’s been a lot of questions and concerns about the future of the site. Let me try to quickly address things, and give you guys some info on where we’ll be going this season.

First things first… Yes, this site has taken a back seat for a little while. It became very difficult for me to maintain and be consistent with, around the beginning of the Open. There were multiple external factors for this, but the main one was moving and finding a new space for Outlaw CrossFit. I spent all of February searching for a space that would not only give us the ability to grow, but would also allow for the kind of gym I’d always wanted. The good news is that I found exactly that kind of space. The bad news is that it housed a church before us (fully carpeted and featuring a stage that weighed about 10,000#), and if we wanted to move in quickly I’d have to do the work myself. Luckily my High School and College summer job was demolition. Unluckily demolition and construction involve more than just breaking things – which I’m very good at btw – and the demo + buildout took me almost a month of 12 hour days. The finished product is amazing IMO, and feels like the gym I’ve always dreamed of.

IMG_1126

10AM class warming up with squat jerks. No empty barbells here! #betyoucantdothat #nopvc #olympicweightlifting #outlawcrossfit

A video posted by Outlaw Crossfit (@outlawcrossfit) on

All the fitness. #futureallstar #functionalfitness #outlawcrossfit

A photo posted by Outlaw Crossfit (@outlawcrossfit) on

My soul, however, pretty much died during that month.

Between trying to raise my son, prep 200+ Wodfollowers for the Open/Regionals/Masters Qualifier, and sleeping, I admittedly missed some things. I apologize for that to those of you who have followed this site, and have trusted me with a large portion of your efforts. To tell you the truth, I had no idea that our Competitor and Masters programs on Wodfollow would take off like they did. Especially the Masters, which was started around the beginning of the year, and saw NINE athletes qualify for the Games in Carson. Both programs were started because I needed an easier way to communicate with our rostered athletes, and it provided tracking and communication that google docs didn’t – at least I’m too stupid to figure out how google docs could. That tracking and communication is one of things I was most unhappy with about this site, and is something we are looking to change. I honestly have/had not a f**king clue how many people are actually following this site, have no way to communicate with them (other than a post like this), and have no way to track anything because no one ever posts. I have found out, in the last week, there are still a large number of you following, and I want to fulfill the promise I made years ago to always provide free programming on this site.

So what’s next… Beginning next week you will have two ways to find and follow TOW: 1) Right here on the site, as always, and posted the day/night before like it has been for the last almost five years. 2) A free Wodfollow template, featuring the same work that is posted here. Monday’s post (Sunday night) will explain the details of how to sign up for this template. It is my STRONG suggestion that everyone utilizes this resource; if for nothing else because it will be a free tracking software and will allow me to be able to communicate with the athletes whenever is necessary. Yes, I will still write blogs, but I will be using the Wodfollow system to track data and communicate more regularly. Not to mention, why the hell wouldn’t you sign up for it?

This leads to a couple of questions about the difference in the free and paid Wodfollow/TOW programs, what will the programs of each look like. Well, I will make no bones about it, the paid Wodfollow programs (Competitor and Masters) are way better. They are comprehensive, they include weakness tracks which address the needs of each individual athlete, they will – beginning next week – address specific warmup/prehab/joint integrity issues, and we are about to start a new off-season cycle which features a completely new track focused on improving rep-rate and the overall cycle speed of the athlete – which IMO is currently the biggest discrepancy between Games-caliber and Regional-caliber athletes. Yes, I would encourage all of you to sign up for it, but I am also realistic and understand that some people simply can’t afford it. Taking that into consideration, for the first time since our Competitor template went live last year, the programming on TOW and the free Wodfollow template, will feature the same structure and share the same waves/loading as our Competitor program. No, it won’t be the same as the paid program, but it will share the same DNA and principles.

This is the new-era of TOW, and a new era for me personally as a coach. I began this site in September of 2011 with one goal: to prove and test programming on as large a group as possible. We are now in a place to do that on a much larger scale than I ever imagined, and have the tools to track and follow along with everyone who is following the program. More details are coming Monday, stay tuned.

As always, win everything.

Mural done! #outlawcrossfit #makesyoufeelsmall #feedtheowl

A photo posted by Outlaw Crossfit (@outlawcrossfit) on

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