>I know, this was supposed to be up last week, but I was too busy strategerizing Burpee Muscle-Ups to get it done. Better late than never…

Here’s the info for the freshly added Para Bellum Series date, in Columbus, Ohio:

November 29th – December 1st
Columbus (Dublin), OH
Friendship CrossFit

Simply click here to register for the Columbus, OH camp.

>Not much to talk about today. For the better part of a week I’ve been in “the lab” with most of the athletes I personally work with, and I’ve got one day to rest before heading north. This weekend I’ll be at the North East Regional, coaching Daniel Tyminski, and trying not to break out in hives (I’m allergic to Reebok). I cannot believe it’s that time again.

In case you were wondering—which you’re probably not—after seeing them in person, I love the WODs. Balance, balance, and more balance.

For those of you who’ll be at the North East Regional, Afro Brutality will be there, and Syn will have a full stock of Outlaw Way gear. Including the new “Everything is Everything” shirts. He will not, however, have any bright yellow “Boomsauce” tank tops. Thank God.

WOD 130516:

Rest day (except for Group #1).

Group #1 Work – 130516:


1) Take 12 minutes to work up to a 80% Snatch – no more than 7 total reps.

2) Take 12 minutes to work up to a 80% Clean & Jerk – no more than 7 total reps.


3 rounds for time of:

Row 20 Calories
15 Burpees

18 thoughts on “130516

  1. Will the “everything is everything” shirt be available for online purchase in the future?

  2. I’m allergic to Reebok as well. What nikes do you recommend for Crossfit?

  3. Will there be any strategizing for regional events like the open?

    What about nutrition, between event meals/snacks? Nutrition has never been my thing. I’m assuming Cheetos and summer shandy won’t help my recovery

  4. big deal if another box is using your programming, word for word, and not giving you credit?

    It bugs me and its not even my program.

  5. Any know how often their store for gear gets restocked, when to buy about 10 shirts off their main site aaaaaaaand EVERYTHING is sold out. struggles

  6. @creditwherecreditisdo…do they mention anywhere on their website that they run outlaw programming…if i ran a box i wouldnt hesitate for a min to run outlaw since to me it is the most efficient training system available, with that being said i would mention what and why i was doing it…

    • @Kyle

      About a month ago they mentioned that the workout was from Outlaw. However, they don’t specify that they follow Outlaw programming. Now, it looks like they just copy and paste the work out onto their site and that’s it. I just wish they would either put the outlaw link or post “Credit Outlaw Way” with every workout.

  7. any chance of getting your take on the strategy breakdown of each WOD? The breakdown you gave for each Open WOD helped immensely. Sorry if I missed the link if this is something already done. Thanks!

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