>Post-Games training camp/seminar announcements coming tomorrow (I’ll give you some location hints: mile high, home of Poppa, the motherland). Here are a few things we will be including for the tentatively titled “Para Bellum Series” of camps:
-A full Powerlifting section led by Sua Sponte Barbell’s, John Dill.
-Friday will now be a full day.
-Three day practical programming lecture focused on the Limited Conjugate Outlaw template, that will be accompanied by handouts including percentage waves, rep/set schemes, lift variations, hierarchy of movements, and other programming basics.
-Full “how to” lecture with Spencer Arnold centered on breaking down lifts with Coaches Eye.
–Michael Winchester will lead a section on coaching and preparation of competitors.
-An exclusive camp playlist featuring nothing but Rick Ross, 2 Chainz, and Ryan Bingham (for warmups only). Not kidding about this one.
-Finally, you guessed it… For every attendee, CAMP T-SHIRTS (designed by the one and only Syn Martinez).
1) 7×1 2 Position Snatch (floor – hang) – heaviest possible, rest 60-90 sec.
2) 7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.
*Notes: Snatches and Cleans should be full reps. The bar does not return to the floor between the two positions.
10 minutes Triple-Under practice.
Tabata – Row/Airdyne for calories.
*Notes: Keep the fan moving slowly for rest intervals.
*Rest 5 minutes.
Accumulate as many BB TGU (alternating arms) as possible in 12 minutes.
*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire twelve minutes.
Glad I already went to one and missed out on all that….haha freaking awesome
Coach during the Doomsday tour you indicated we would be receiving power points recapping what was covered during the lectures. Is this still the case or did I just miss the email? Thanks.
Rudy, I can’t remember if you did a regional workout breakdown last year. If you did, is that going to be the same this year. I won’t be able to make any training camps, I would love some insight into how to tackle some of the things that may come up at regionals. Thanks!
Cameron, we haven’t decided actually.
Ok. Thanks. I’ll keep my fingers crossed!
Is this either a row or airdyne? Or both?
Either. AD is the preference.
Okay thanks a lot!
1) 85-87.5-90-92.5-92.5-92.5- 95kg F Hang Snatch
2) 100kg – 105- 110- 112.5 – 115 F Jerk – 115kg F HC – 115kg F HC
Conditioning in arvo
Triple Under practice was worse than last practice session. The most i strung together today was 5.
Tabata row- 889 meters. I fucked it up, I relied on the memory of the c2 to record my calories but it only recorded meters.
First round was 13 cal and the last was 10 cal..
4 sets at 20kg
2 sets at 25kg
Working out at a gym tomorrow that has neither a rower nor air dyne (I know, shoot me). Is it suitable to follow Outlaw Crossfit’s WOD or is there something else to sub?
No emails yet. St Lou camp.
And by the “mother land” you mean Las Vegas right??
There’s always been a debate about the tgu, does the rep terminate at the standing position or do you have to go all the at back to the ground for the rep to.count?
Starts on the ground, finishes on the ground.
1) 50, 55, 60, 65f, 65f, 60f, 60
2) 70, 75, 80, 85×2, 90×1, 80×2,
8 triple unders hahaha
Tabata burpees. 7,7,5,5,6,6,6,4
16 X TGU at 20kg
How many rounds of tabata?
When do i buy the new outlaw tshirt 🙂
Hi Rudy, Me and my team in Iceland are wondering if you are going to post team workouts for Regionals?
Silla from Crossfit Stöðin 🙂
Would be great if Rudy made the training camp lecture material and handouts available on this site. I wouldn’t mind paying a few bucks for them…
2) 225-255-255-255-255-275-285 (failed jerk)
Cond – Later
Quick question. What are BB TGU? Not sure since I have only been following you foe a month.
No worries. Figured it out. Turkish Get Ups
Would you consider any of your elite level athletes Hyper Mobile? I’m just curious. Thanks for all you do!
215 x 4 225 x 2 235 x 1
255 x 3 265 x 2 275 x 2
Triples werent quite as good today.
Tgu @ 95lbs
I know Rudy is probably in the know on this subject, but I’ve heard from a good source that 13.5 is going to have triple unders. This source has accurately leaked several of the open WODs before, so I trust the info. I’m going to take advantage of this practice.
I’m skeptical of this in the open. More likely see it at the games.
This would be strange seeing as Castro said in his statement released last night that it was something never done before, not even on mainsite. And recently triple unders showed up on mainsite, which I took to be a good sign that they will be at either regionals or the games. On the other hand, I can’t imagine what possibly hasn’t been done on mainsite before (I mean they even did something as dumb as GHD bench presses before) so who knows.
That’s what I would think, either in regionals or the games. If it is in 13.5 I would expect a low amount of reps.
guess I heard wrong
Didnt push it, really worked on tech for both
Tripe unders – They ain’t happening with my fat rope. Can’t wait for FedEx to show up
101 cals (first time on a air dyne, I’m hurting now!)
Tgu – 1st half 45 then 65lbs
6 triples none in a row
22 tgu 45lb
No triple unders fml but got about 250-300 DUs in at least.
145 cals on Airdyne AD2
13 TGUs w 45# BB
Was that mile high poppa reference to Dragon Ball Z…. if so… I am so beefed right now….
tabata row 64cal
bb tgu at 45#
didnt keep count. this is the first time ive tried tgu with a bb. eventually figured it out though
65 BB TGU
You had me at the playlist…. When I attend, I will dance, I am warning you now.
1)175,185,195,205×2,215,215 f on hang
2)225,235,245,255,265,275,285 f on jerk
I did not have a rower… 🙁 What to do? SDLHP like CF HP tells?
Dyne tabata- 132 cal
Snatch : 60-60-60-65-65-65-65kg
Clean & Jerk : 80-80-80-85-85-85-90kg
25 burpees (55s)
25 burpees (59s)
17 TGU (45# BB)
Snatch 95-165 , got 175 but failed the hang. Considered using straps for 175 to help with grip.
Clean and Jerk 155-215, g
Still me posted prematurely. Story of my life:) anyway.
Clean and Jerk 155-215 (got 225 but failed from the hang)
Triple Unders. Sucked again. I hope these get better for me. I have DU down, 60-80 UB consistently, I don’t know if I need a longer rope, jump higher. Any advice from Outlaws that have these dialed?
Tabata AD. Score was 11-12 cals per round average. Did 22 cals first one, that was dumb. Wats were usually between 450-600.
First time doing movement, so spent the first few minutes getting my shit together. Way harder then I thought. Got 14 total.
1.) 175, 180, 185, 190, 195f, 200, 205
2.) 195, 205, 210, 215, 220, 225, 230
Tabata Row: 68 cal
BBTGU: 18 @ 75#
Sn- 145, 155, 160 (1M), 160, 160 (1M), 150, 150
CnJ- 185, 195, 200, 205, 210 (1M), 215, 220
Row- 65 total calories
BB TGU- 28@45# BB in 12 mins
Some of the Jerks would have at least a red light or two.
195 x 1, 205 x 5 215 x 1 (fail hang)
240 x 5, 250 x 1, 260 x 1 (fail hang)
Triple Unders – haha
Snatch- Worked to 150#
Clean- Worked to 190#
Triple Unders- Most strung together was 2
BB TGU- 10 Total(6 x 45#, 4 x 55#) First time doing these
1) 140, 145×4, 150, 155
2) 175×2, 185×2, 195, 205, 215(f-hang)
– TU’s: Meh
– AD: 89cal
– TGU: 4/65# 12/55#
1) hit 225. Failed hang at 235
2) hit 255. Failed PJ at 265. PR double!
Worked up to 155 in snatch and 200 for CJ
20 triple unders, all as singles
55 cal on rower
38 TGU with 20kg bar
1) 105-105-115-115-125-125f hang-125 f hang initiating my third pull early…
2) 125-125-135-145-155-145-145 155 was a little ugly decided to not push it felt trashed after the last 2 days
skipped the rest
Doing the Open fuckfest tomorrow so stayed lighter today and did some doubles and a few heavy singles.
Sn – 220 x 2 x 4. 250 x 1
CJ – 242 x 2×3, 262x 2, 286 x 2
Was a little discombobulated following the announcement of the shit show that is 13.5 – had to skip out the things that I like in order to do the things I don’t like.
1) Worked up to 210 in about 5 sets
Triple Under Practice – Did several sets. The most I linked today was 39 – 11 off PR
Tabata AirDyne – 126 Cals
BB TGUs – started at 75 lbs, finished at 95 lbs
BB meaning Barbell?
BBG- not good today, felt super weak
Snatch- 135-145-155F-155(got full and missed hang)-155F-135-145
Clean – 165-184-195-205-215f-215f-185
7×1 sn- 185,195,205,205,215,215,205
7×1 cj- 205×7
Row- 76 cals total
2pood kb only option- 30
Triple Unders went well. Strung 39 together.
1. Up to 200
2. Up to 225 still nursing jammed wrists
Tabata Row 80 cal.