“Can you watch my video and fix my Snatch?”
No, this is not the opening line of “Dr. Nielsen, YouTube OB/GYN”, this is a question that I’ve been getting on a daily basis. The “will you watch my video” question, coupled with the “will you write personalized program for me” question, have made me realize the necessity is there and I will need to figure out a way to handle the demand. So here goes…
I will be taking on some “abroad” clients. Yes, you will have to pay me, and no, we haven’t decided exactly how much. The likelihood is that I will charge on a case-by-case basis. If you want me to watch a video and send you feedback 5 or 6 times a month, it probably won’t be very much. If you want personalized program, video analysis on a daily basis and access to my personal “text machine”; then it’ll cost more. This is basically how I’ve coached Brandon, Talayna, and Laura for some if not all of the last two years and I am very confident in the efficacy of this “distance” style of coaching. Just so you know, I am not only offering this to “elite exercisers”—if you want coaching, I don’t give a fuck what your Fran time is.
I want everyone to understand why I’m doing this…
I AM NOT trying to come up with a way to make money off of The Outlaw Way. To tell you the truth, I’d try and help everyone for free if I didn’t have other humans to take care of. I simply have to charge for my time and there is obviously a need that must be addressed.
Do I think you NEED video coaching? No, you’re probably not gonna impale yourself with a barbell without my watchful eyes. Do I think you will be BETTER with video coaching? Fuck yeah. Ask T or Elisabeth about the work we did—via text and email—last Thursday. They have both improved dramatically in the last few weeks, and they were already pretty damn good.
Do I think you NEED personalized program? No, the daily Outlaw Way program will prepare you ridiculously well for the sport of competitive fitness, or to be able to lift bigger Ikea boxes in less time than any other suburbanite. Do I think you will be BETTER with personalized program? Of course. If you have some glaring weaknesses, they may need to be addressed in greater detail than they will be addressed with the group. If you have some specific seasonal training needs, you may need an even more planned out year that, again, would be impossible to lay out specifically with all the Outlaws in mind.
If you are interested email me at: Rudy@OutlawCrossFit.com
With all the debate over the Reebok/CrossFit commercials and the imminent demise of our garage gym culture; I was pretty fucking psyched to see this video on .com:
Yep, softball-toss and all, the 2011 Games were great… Absolutely GREAT. Shhh… The season is sneaking up on us, kids. Exercising is about to get a lot more serious.
1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
2a) 4X3 Split Jerk @ 75% – rest 60 sec.
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.
For 20 minutes alternate between:
Push-Ups (hand-release, NO snaking)
Rope Climbs 15′
Notes: There is no set rep scheme. You should complete each movement until you begin to fatigue or slow down. Literally, as soon as your cycle rate begins to taper off—stop, and move to the next movement. This should also not be performed at a high-heart-rate inducing pace. You may rest between movements, but do not allow your heart-rate to return to a resting rate. Basically; walk calmly from movement to movement and rest more if necessary. This is about speed and consistency on each of the movements.