>Click here for Team Akinwale gear.
>For those of you who will be at Regionals this weekend, we will have coaches at every American Regional. Regions where we have more athletes will have two—Daniel Tyminski and Paul Castaneda will be in the North West, me and Michael Winchester will be in the North Central—and Spencer Arnold will be all by himself in South West (yes, we’ve assigned coaches according to beard level). Come say hi to any of us, or make fun of Dan’s capris (and Spencer’s “beard”). We’re there to be support for our Team Outlaw athletes, but would love to help anyone we don’t know yet, who has been following along with the site. Everyone at “outlaw industries” is pretty excited to get this weekend started.
1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 25% Band Tension – rest exactly 60 seconds.
*Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
1b) 7X2 Bench Press – heavier than last week, rest exactly 90 seconds.
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.
15 minutes alternating 2-3 Strict Muscle-Ups and Max Free-Standing Handstand Holds (non-walking).
*Notes: If you do not have Strict MU, spend the time practicing a banded version, but make them as slow and controlled as possible. If you cannot hold a handstand, spend the time practicing position with nose and toes against a wall.
Conditioning (2 parts)
10 minute AMRAP of:
5 Heaving Snatch Balances @ 80%
15 Wall Balls 20/14#
*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.
4X400m Run – rest 1:3, 1:2, 1:1, all efforts should be at 100%
A list of Outlaws competing in each region would be great…just saying
I didn’t wanna do this in case I miss someone 😉
Phil “Jackhammer” Kniep
Add me and Will to the list @ Southwest
Hey Chris, email firstname.lastname@example.org so you can hook up.
Rudy I raced you in your rental Cadi cts, add me to your list for the North Central.
This is probably a stupid question, but are Heaving Snatch Balances done off a rack for the conditioning?
Need a good gym in Salt Lake City. Anyone know a gym that will be open during Regionals that will let me come sling some weight around?
We’d love to have you at CrossFit 801. Open all day tomorrow and then only in the morning on Saturday. Not sure if any of those times work for you, but you’re definitely welcome. When do you get in town?
I’ll shoot you an email as well.
Thanks! I get in today in about 2 hours. Would love to get to lift any of the days you are open. Obviously I will be coaching so it will need to be after that. I’ll be looking for your email.
EA, where’s the poster of yourself to stand in front of whilst giving yr interview, a la Glen?!
“Daniel Tyminski and Paul Castaneda will be in the North West”,
Any way to link up with either of these Coaches at the NW Regional? Will they have an OUTLAW headband on or something?
Any update on the availability of the “Everything is Everything” shirts posted a few weeks ago?
They’ve been ordered, I don’t know exactly when they’ll be in stock.
Hey Chris what’s your email?
chrisstowe311 at gmail dot com
had to work out today- doing a competition on Sat.
1) 240 + Blue band
b) 135 x7
only did runs, have a competition on Sat
1:29, 1:20, 1:22, 1:28
What are everyone’s thoughts on grip for MU’s? I don’t think I can do strict MU’s without a false grip but I don’t utilize the false with a kip. The two movements are very different for most so should I be working up to a strict “no false” MU?
I get so confused about rest… is it work:rest or rest:work?
So, for this on the first one, when I run that 400 in 1 minute, do I rest for 3 min, then 2 min, then 1 min, or 20 sec, then 30 sec, then 60 sec?
1a) 107.5 kg + 50 kg bands (Based off 180)
1b) 70, 75, 80, 85, 87.5, 90, 91×1
Skills – done
Part 1) 3.15 @ 55kg (Based of 77.5)
Part 2) 1:26, 1:24, 1:23, 1:32 (Around about 430m)
Deadlifts@360# top weight. No hands here, had to use chains
Bench worked up to 195# then failed@205#. Last time I only hit the 195# once 🙂
Skill: done. Still ugly but improving.
Conditioning: had to scale those HSB’s to 115# instead of my Rx 125#. Still barely was able to do them. Just something new I need to work on. Got 2 rounds+5+10
If we don’t have bands for the deadlifts, should we just load the bar with 85%?
1a) 295 + bands
Skill – done, total of 24 strict mu’s in 3s
1) 5 rnds even @ 220
2) after this class, ran outta time goofing off lol
Not related to today’s work.
I seem to remember reading awhile back, that sometime in the near future Outlaw will have an Olympic lifting only program for those of us that are not as interested in CrossFit? Anyone else remember this?
It’s a strength and conditioning program rolling out, not strictly weight lifting.
Excellent! Looking forward to it!!
1a: 225 + bands
Skill – done
Cnd 1 – 4rds + 25reps
Cnd 2 – tonight
Cond 3 rds even @ 155 (75%)
1)315 +elitefts black + rogue red
4+15 @ 170
oops did h.sn.bal @ 70% no redos
Reblogged this on royfoolrosado and commented:
such a cool chick 🙂
1a) 275 + blue band
Skill – 20 strict MU’s
1) 4 rnds + 10 wallball
2) doing this sunday
1a) 7×3- 155 plus green bands would have been 180+blue but no blues… will have to go buy my own
1b) 7×2-185 last two sets only 1 rep
Skill-Red banded strict muscle ups sets of 3s
Cond 1- 3+3 @115 based off 145
Cond 2- Not yet
1) 286 at a deficit w/ 45# plate for 4 rounds, then blue band with no deficit for 3 rounds
2) 265 x 5, 275 x 2 – elbow bothering me
Skill – done
Subbed Full Squat Snatch @ 80% (220) x 3 for the snatch balances. More skill work then anything else but the snatches felt good. Only one miss in 3 rounds.
3 Rounds – 9:49
Runs tomorrow. Stretching now.
1) Off 460
2) 175, 185×2, 195×2, 205(1), 205
-sets across, only one bar.
Done/12 strict MU
P1) *ring pull-ups
3rnds + 14
1a) off 475
2b) 195,205,225,235,245,255,260 (pr)
Cond: 2 rounds 29reps really underestimated HSB fawk
Extra: hill sprints
1b: worked up to 185. Felt easy but had no spot to go up anymore
Conditioning: 3 rounds. My 80% was 115 but worked off 95 because I just got back after more than a week off of laziness and depression lol but I’m back and changed, 3rd workout of the week!
1a) 245+band tension
1b) 165, 170, 175, 180, 180, 185, 185
subbed strict c2b and parallel dips for muscle ups
Part 1: 3 rds
Part 2: subbed 250′ versaclimber. awful.
Didn’t have a way to do the banded deadlifts so I loaded the bar with 85% and did them that way. I’ll get the bands rigged for next Friday.
1b.) 110×5 115×2 I didn’t have a spotter so I couldn’t go higher.
Part 1 – 3 rounds even – HSB was UGLY! Something I have to work on.
Part 2 – no where to run – will do tomorrow
1) 225+red bands
2) 205-230 F on 235 2nd
Cond: 3 rounds @ 200lbs.
Snatched to get the bar up.
1a) No bands. 6x3x335
1b) DB’s: 6x2x80’s
Conditioning (2 parts)
Part 1-Shoulders not having Heaving Snatch Balance after Bench Press. Subbed 3 rounds of 500 Meter Row, 15 Burpees, 8 TTB: 11:07
Part 2- DND. No time.
1) 165 + Black Bands
2) 115, 120, 125,130,135×3
Strict MU with skinny red band…
not too many hand stands, those are my best skill, so I focused on MU.
I did a couple kipping MUs too… getting a little more consistent with those.
Conditioning – 3 rounds + 20 reps @ 113. Hard time getting back on the bar for those snatch balances. I dropped my second rep down my back. I was a little cautious on these.
part 2 – tomorrow
1a)Clean DL ~ 245 + bands
1b) 185, 195, 205, 215, 225, 235x1f, 230x1f
Strict MU ~ accomplished 1 at a time
HS ~ getting better
2 + 3 Heaving Snatch Balance @ 195
Run ~ out of time ~ watching regionals > runs
Dl at 165 plus blue bands
Bench up to 135 again this week. But can’t get it for a second set.
Handstand holds and did some walks just because I just learned last week. Getting better. Still don’t have a muscle up on rings. Consistently get left arm over. So frustrating.
Not sure why I rested on wb. Everything else was ub except final set of wb.
No time for 400s
Snatch balance at 85
1a) no bands 385
1b)worked up to 4 sets 275
Part 1) 4 rnds
Part 2) 1:15, 1:25, 1:24, 1;28
1a) 285 + 120
1b) 185, 185, 195, 195, 195, 205, 205 (1+1)
Pt 1 – lol
Pt 2 – 1:17, 1:23, 1:25, 1:26
1a) 300 + green and blue bands
1b) 260 – 270 – 280 – 285 – 290 – 295 – 300
Skill – done
21 none false grip mu’s in 3s
3-5 hand stand holds
1) 3 rnds @ 185 finished @ 8:58. Did not feel comfortable with snatch balance at all. was supposed to do 205
2) 1:14 – 1:13 – 1:15 – 1:18…absolutely smoked all done in the same session.