We have finally finished fundraiser shirts for the entire roster of Outlaws competing in the Games (actually, just those who asked). The final piece to the puzzle is the just finalized “Akinwale 2.0” shirt. This one went through about 30 design changes, and was finally nailed down after Jason exclaimed, “Oh, oh, oh, OH Mother!” upon watching Elisabeth hit a new PR Snatch of 185# last Friday night. Now that you know where it came from, go get one RIGHT HERE. All proceeds will go to support our athlete’s journey to California, and my non-Reebok shoe addiction.
PS, there’s also a new secret Outlaw women’s tank top on the store. Don’t tell anyone I told you, but if you CLICK RIGHT HERE you might see it.
This is the back of the men’s version, and the front of the women’s tank. They’ve both got what the other has. Did that make sense? Eff, just CLICK HERE and look.
We have a couple instructional videos that go along with today’s work. The first is a simple setup that we use for banded Deadlifts. If you do not have a rig like the one we use in the demo, you should be able to rig something that’s 6′ apart. Please watch the video, and listen to the instruction. Dynamic Effort work may be completely new to some of you, and just because you have the setup correct doesn’t mean you understand the work.
Our second instructional video comes from none other than National Champion, Caleb Williams. Caleb, of CrossFit Gwinett, volunteered to help us with some training videos, and I said yes faster than Jason Hoggan takes his shirt off. I believe we have an official cadre of ridiculous coaches at this point (I’ll give you a second to google cadre, try to keep up kids), and we will be leaning on them to build an armada of truly useful teaching videos (go ahead, look up armada while you’re out there).
Caleb Williams: Split Jerk Demo.
7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.
Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep.
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video above.
1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
Notes: These should be performed between every other set of Deadlifts.
12 minute AMRAP of:
15 KBS 32/24kg
50′ High Prowler Push 215/165# (weight including Prowler)
15 Wall Balls 20/14#
50′ Low Prowler Push 215/165# (weight including Prowler)