I thought with a little luck, we could qualify 100+ Outlaw Way followers for Regionals. After going through some of the emails I’ve received in the last 24 hours, and adding those to who I knew was already following, I actually think we are pretty damn close to that number. This is a free site, which started as a way to collect data and talk shit with my friends, then almost overnight became a place for competitors and non-competitors to find and follow the same program as some of the top names in the sport. Now that the Open is over, I’d like you all help me use it for what it was originally meant for.
We’ll keep this really simple. Roll call for all of you who qualified for Regionals (or the Games if you’re a Master). If you train with someone who qualified but never posts, answer for them. If you had multiple people qualify at your gym, answer for them too. Whoever you are, even if you’ve never posted but have been following, please post to comments and let us know which region you qualified in. Yes, this even means those of you who I talk to every day.
When I offered to coach a few more competitors who had qualified for Regionals, I knew some unexpected names would come out of the woodwork.
What I didn’t expect was that they could be this far off my radar…
I’d like to congratulate Inga Ingadottir, Arnars Sigurðsson, and Dadi Hrafn Seinbjarnarsson who are all from CrossFit BC Iceland (yes, that’s Annie’s gym), have been following The Outlaw Way for some time now, and have all qualified for the European Regionals. There are some moments that I have to admit make me take a step back and smile a little. When I got the email from Inga saying thanks for helping her, Arnars and Dadi get to Regionals, I definitely had a huge grin and muttered a quiet little “fuck yeah” to myself. Good luck daughters and sons of Iceland.
I’d like to welcome this guy to the fold. Apparently when real sport athletes decide to play “the sport of fitness”, they finish the Open 11th in the world. Yeah, he’s good and all, but he only squats 440#. We’ll have to change that.
Read: Elisabeth Akinwale on the Open.
Talayna Fortunato, 160 reps on 12.5 – 2nd place in the world:
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.
Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.
2a) 4X3 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO
Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.
100 UB Double-Unders
15 GHD Situps
75 UB Double-Unders
15 GHD Situps
50 UB Double-Unders
15 GHD Situps
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium, rest 45 sec.
GROUP 1 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.