Saturday will be a double day. If you can, please perform the work as written.
“…beating 2011 Games champion, Annie Thorisdottir, by more than one minute.”
Killer Kage’s Victor: Elisabeth Akinwale
A note on practice practices…
Many of you put up some fairly excellent times on the 100s WOD. We all saw Ty Hanson’s amazing near death celebration, but there was something else in that video which I found incredibly intriguing. Ty had a friend, through every boring rep, as his judge.
Those who have been to camp over the last two weeks can tell you how important practicing with a judge is. Those who have EVER competed can tell you how important practicing with a judge is. Those who had tons of KB Swings taken away from them during last year’s Regionals can tell you how important practicing with a judge is.
Years ago I heard Coach say, “Tell the guy with the 2:30 Fran to come to my gym and do it, with me watching. I bet it’s more like 5 minutes.” I have found this to hold true on almost all occasions. This is why I love to see your work on video. Video is almost as good a judge for keeping standards as an actual human. You all want to show me how amazing you are at exercising, and you know if you post some slop the entire Outlaw nation will shit all over you. Peer pressure and sarcasm are a wicked combination.
If you strive to be an excellent competitive exerciser—STOP ALLOWING YOURSELF TO PERFORM BULLSHIT.
I no-repped T on at least 15 KB Swings at the TN camp. Why? Because I want her to be perfect when she practices. I want her to know what the best possible execution of the movement feels like, so she can recreate it thousands of times. If you’re going to take this seriously, then take it fucking seriously. Rope one of your friends, preferably one who is a complete asshole and doesn’t care about your feelings, into watching your boring ass workout and picking apart every single rep. Then when they tell you to repeat a rep, STFU and do it.
Or just be a pussy and throw a barbell at them.
Mike Poppa: 250 Snatch (serious FUCK YEAH)
You know what else is good about video? You can take screen shots.
Elbows locked out, smile on his face, 250 OH in a standing position, knee is a little soft, but (I checked, don’t worry) no judges there to red light the lift. I’m gonna give this one at least a hell fucking yeah, but I most certainly would have reminded him if it were A SANCTIONED WEIGHTLIFTING COMPETITION he would have needed to show a little better control. Luckily, it was just Poppa… PRing again.
*DO NOT raise percentages. Stick to EXACTLY what is written.
1) High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set.
2a) Bench Press: 2X5 @ 75%, 2X5 @ 85% of 120120 – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
1a) 5X10 Reverse Hypers – medium/heavy, rest 45 sec.
1b) 5X3 TGUs (3L/3R) – heavy, rest 45 sec.