131223

Posted on by

In previous years I had a common answer for athletes who asked me about the Open in regard to our seasonal template. It was something like, “We don’t care about it. We use it as our pre-season to get our Regional and Games athletes in shape. If you struggle to get through the Open, you probably weren’t gonna have any shot at Regionals anyway.”

I was wrong.

I’ve been working with David Cornthwaite for the better part of two years. He’s a great athlete, good friend, and shares my (former) affection for the Baconator. He came in 15th in the 2012 North Central Regional, largely due to a 31st place on the heavy DB Snatch event, and a 195# Snatch on the ladder, which gave him a 29th on that event. David’s biggest deficiency was top end strength, and after the ’12 Regional he set out to fix that problem.

Before the ’13 Open, David worked to raise both his power endurance and top end strength numbers. He put 50# on his Snatch during that time, and was consistently hitting 245# when the ’13 Open started. I felt David was primed to be a legitimate contender at the ’13 Regionals. There was only one problem—despite his consistency in the Open across all five workouts, David didn’t make the ’13 Regionals. In fact, he was the last person under the cut line.

David Cornthwaite – 265# Hang Snatch (on 131202):

David’s situation led me to completely change my thought process in relation to the Open. While David has a massive amount of skill, and some huge lifts, there are simply too many good competitors in each region to simply take getting through the Open for granted. Would David have been a top five competitor at Regionals? I have no idea. I thought he was fully capable of just that. My job now is to give him a chance to prove it.

The 2014 CFG season officially begins now for The Outlaw Way. Over the next ten weeks we will basically be in pre-season mode. This, just like a football or basketball team in pre-season, will involve much more actually playing the sport (think scrimmaging), especially in relation to the Open style workouts.

The beauty of getting ready for the Open is that there is not an exponential amount of things to prepare for. As a matter of fact, my main man Anders Larson’s analysis of what’s to come this year, shows that there have only been fourteen total movements used in the last three years. This, in comparison to the eight billion movements used in the last three Games, makes preparation at least a little easier.

TOW’s entire off season program has been tailored with this moment in mind. We’ve run three consecutive squat cycles, done enough Weightlifting to qualify 20+ lifters for the American Open, and have drilled an assortment of skills that should have everyone ready for far more than fourteen movements. The off-season foundation is built, now it’s time to get ready for game day.

Note: We will be testing both the back and front squat this week, Thursday (no, not Wednesday – yes I forgot it was Christmas, you don’t think Jesus squats? Christmas will be a rest day) and Saturday respectively. Also, overall daily volume and layout of workouts will not change significantly.

WOD 131223:

BBG

1) 10 min. to establish a max 2-Pos Snatch (hi-hang, low-hang 2″ from floor).
2) Every 45 sec. for 3 minutes – 1 2-Pos Snatch (hi-hang, low-hang 2″ from floor) @ 85% of max from #1.

Strength/Skill

1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – heaviest possible with continuous stride (no stopping to gather feet), rest 60 sec.

Conditioning

5 rounds for total time of:

15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14

Rest 1:00 after each round.

66 thoughts on “131223”

  1. Thank you for doing this Rudy. Like David I missed the cut by three spots. Overall, I took 63rd in NorCal and after people went team with the second round of invitations I thought I was going to make it. HQ decided to only take 43 after people went team. This year I want to make sure I don’t put myself in that gray area, and be in the top 48 without having to worry about it.

    • +1 – Open is my Games and only shot to make it to regionals on our team…so glad this is happening.

      Also, anybody know why HQ hasn’t come out with the Open dates yet? They have normally posted them at the end of November, but not even a peep from them. Changing the rules? Changing the format? Changing the dates? Bueller?

      • Given that the dates haven’t been announced, do we even know that:

        a) they will be in 10 weeks? (i.e will everyone’s prep be screwed because Castro throws a curveball and starts the Open in April.)

        b) there will even be an Open? (i.e. Castro throws a grenade.)

      • Or, if they really want to pull the “ready for anything”-card… have registration start the first week of January, then start the Open two weeks later…

      • @Chris –
        a) No.
        b) There has to be

        My turn:
        c) Will he have people declare whether they are going individual or team before the open even begins?

        d) Will there be a stage between the Open and Regionals in any sort of format (i.e. Top 30 in each region from Open automatically qualify for Regionals. Next 120 compete in “Divisionals” where the top 30 from there make it)?

        e) Will the Open be shorter/longer, etc?

        f) WHY ARE THEY TAKING FOREVER /endrant

        • No, I just made something up so that I could explain the question I was asking. I am nowhere close to the inner workings of CFHQ…just a thought as to why it was taking them so long to post the dates.

  2. Rudy, Wednesday is Christmas you dick. Why are we maxing out on Christmas when there aren’t going to be any gyms open?

  3. Hallelujah!

    Masters athletes don’t even have a Regionals. I missed the 2013 Games by three spots. The Open IS my Regionals.

    So glad we’re now on focus for the Open!

  4. 27/77kg/5’9″/M/CenEast

    1/1/1

    10 minutes Max 2-Position Sn: 155/160/165/170#; 15# PR from 260813

    E45OT45 for 3 mins. @ 85%: 145#. Done. 5/5 – Everything felt smooth and fast

    Strength/Conditioining: Tomorrow due to holidays

    • 3xME UB C2B: 18/15/15
      3×20 lunges: 115/125/125# – Ouch

      Conditioning: 9:24 TWT; All WBs UB as Rx. I. Hate. Burpees.
      1:35
      1:43
      2:00
      1:56
      2:10

  6. M/27/172#

    BBG
    1) 215# w/ no misses
    2) 185# w/ no misses

    Strength
    1a) 26 – 27 – 10(strict)
    1b) 133-163-173@

    Conditioning
    6:56 twt

  7. BBG
    1) 115# missed at 120#
    2) 100#

    Strength
    1a) 12, 12, 11 regular kipping
    1b) 95#

    Conditioning
    10:49 TWT

    #TheOutlawWayAfghanistan

  8. 1) 110
    2) 95
    a) 15, 15, 20
    b) 60
    Cond) 8.?? … forgot to write it down, fastest set was 1.32, slowest 1.46

    #TheOutlawWayAfghanistan

  9. BBG
    1) 215# – no misses
    2) 185# – Missed lo-hang on sets 2, 4, and 5

    Strength
    1a) 15-10-10
    1b) 140# axle

    Conditioning
    DNF’d after 2 rounds… I need a lot more of this.

  10. BBG:
    1) 100kg – hi-hang felt sooo good today so went for a 1RM and a 5kg PR at 110kg
    2) 85kg no misses

    Skill:
    1a) 18, 17, 14
    1b) 80kg

    Conditioning
    1:04, 1:06, 1:18 ran out of time on the rest

    • +1 to hi-hang feeling really good today. It’s like this thing actually works, or something…

    • Also stoked you changed your outlook on this, because I knew I was gonna have to add in extra stuff and start prepping early to even be competitive this year. Sure the top guys will breeze through but yeah, this is my playoffs. Bring the hurt.

  12. M/21/80.2kg

    BBG
    1) to (1+1) x90- I’m sure it’s a PR
    2) 5x (1+1) x77

    Strength/Skill
    1a) 5x, 4x, 6x
    1b) 20, 40, 50KG

    Conditioning
    2 rounds: 1:28, 1:28

  14. BBG
    1) 110# w/ no misses
    2) 110# w/ no misses
    Strength
    1a) 13 – 13– 13
    1b) 110#
    Conditioning
    13:18 TWT

  15. BBG:
    1) 205lb – This was my 1RM a few weeks ago so happy with this
    2) 175lb – All good

    Strength:
    1a)15, 13, 11 – Need to keep working on these. Have the strength to keep going but I get out of rhythm with my butterfly kip when I start to get tired
    2a) 165lb – Ouch

    Cond: 4 rounds – all rounds were between 1:25 and 1:50. Tapped out after four rounds I was wheezing like I was 90 years old and felt like I was going to pass out. Looking foward to the Open prep cycle here, I need ALOT more of this type of conditioning.

  16. BBG:
    1.) 185#
    2.) @160#. At least 1 miss every set

    Strength/Skill/Conditioning before Conditioning:
    1a.) 20/17/15
    1b.) 115/135/155#

    Cond:
    12:45 Total Time.
    8:45 TWT

    Thought I was gonna have an asthma attack after round 2

  17. BBG:
    1) 60kg bad day
    2) 50kg no misses
    Strength:
    1a) 9,7,7
    1b) 115#
    Conditioning:
    DNF, hamstring cramped up in the second round

  18. Weightlifting
    No chance this was going to get done at the YMCA. Might be able to sneak into an actual gym later today. We shall see.

    Strength
    1a) Just sets of strict pull-ups in between bros doing chest fly’s during International Chest Day
    1b) 70kg across, brutality #RepsForJesus

    Conditioning
    Swim 500m TT – 7:50
    10 x 25m Sprints, rest :10 between each

    Sad to say that this will probably be my last week or so following The Way. With my application package in and selection week looming on the horizon in 3 months its time to jump ship and start getting ready for my game day. With you all getting ready for your in-season, this juncture probably couldn’t have come at a better time. Best of luck to all you Competitive Exercisers and I hope one day you all find a real sport to play 😉

  20. M / 33 / 5′ 8″ / 150#

    1. 115
    2. 95
    I’m terrible with snatches, hence why I’m following your programming now.

    1a. 16, 16, 15
    1b. 95, 115, 125#

    Cond: 9:19 twt

    #theoutlawwaykuwait

  22. BBG
    150# (1 miss at 145)
    Then 130# (85%)
    Strength
    16/14/14
    135# lunges all sets (these sucked bad!)
    Cond
    Will do later if time allows, maybe

  23. Barbell-
    175
    150 8/10
    Strength
    Pullups 20-20-20
    Lunges ( not much experience with this movement, started very conservatively) 125×20
    Conditioning: 7:40 twt

  25. Had the flu past couple days so my performance today sucked.

    bbg
    1. 205
    2. 175
    Strength
    1. 21, 13, 17
    2. 95lbs light, but fast
    Cond
    did the wallballs and quit…still under the weather….i tried.

  26. Gender: Male, Age:19. 5’8 160lbs

    BBG
    1). 155lbs (no misses)
    2). 130lbs (no misses)

    Strength
    A). 10,7, and 5
    B). 100lbs, 120lbs, 140lbs (all with fat bar)

    Conditioning
    17:23 for total 5 rounds including the 1min rests

  27. First of all, I’ve gotta thank you, Rudy, for the awesome programming; you’re a freaking genius and I can’t wait to see what happens in 10 weeks.

    BBG
    1) 175#
    2) felt great, a little off balance on a couple sets but my turn-over was pretty quick

    Strength
    1) round 1: 24, round 2: 21, round 3: 15 (no excuses… I wimped out)
    2) 115#, 135# and 145#

    Conditioning
    Total working time: 7:06

  28. BBG:
    1. 135#
    2. 115#

    Strength/Skill:
    1a) 17, 17, 10
    1b) 100#

    Conditioning: 12:53 total time (I think)

  29. BBG
    1) 165#, missed second low hang
    2) 140#

    Strength
    a) 15, 15, 10
    b) 135# woof

    Conditioning
    8:37 twt
    I know it’s Christmas season but I was thankful for that 1:00 b/t rounds

  30. BBG:
    1) 185, 195 missed low hang
    2) @165 no misses

    1a) 5, 7, 4, then some other short attempts to work on them
    1b) 132, 142, 152 with fat barbell

    Cond: 7:16 TWT

  31. BBG
    DND

    Strength/skill
    A) 24, 17, 10 dropped off once I got out of rhythm on butterfly.
    B) 115, 115, 135

    Conditioning
    8:10 TWT

  32. BBG
    1) 205
    2) 175

    Strength/Skill
    1a) 30/15/12
    1b) dnd

    Conditioning: TWT- 7:08. Rds-1:09/1:08/1:35/1:33/1:48

    5 rounds for total time of:

    15 6″ Target Burpees (absolutely as fast as possible)
    20 UB Wall Balls 20

    Rest 1:00 after each round.

  34. 1) 110# ran out of time no fails
    2) 95# no misses

    1a) skipped- torn hand and no tape
    1b) 115#

    Total time: 11:32

  35. BBG
    (Will do tomorrow stick with metal plates today worked on snatch pulls)

    Strength
    1) (30-18-22)
    2) 160#

    Conditioning
    (10:45)

  36. BBG: worked up to 135# (finally snatching again – shoulder)

    Strength:
    1a) 10 / 10 / 10 (strict)
    1b) 135#

    Conditioning: 7:43 TWT Rx (1:20, 1:21, 1:35, 1:33, 1:54)

  37. 165
    140 no misses

    145
    10,7,7 tried butterfly but next time just going to do kipping to get more volume

    14:50

  39. Pinched nerve/tweaked lower back muscle from fri/sat. Hoping its 100% by Thursday.
    BBG:
    1) 165
    2) 140 (power)

    Strength:
    1a) 9,8,7 (dead hang strict)
    1b) 155 (alt. no where to walk)

    Conditioning:
    6:10 TWT

  40. 1)165-185-205-220(f low hang)-230(f low hang)
    2) 185
    1a) ME strict C2B
    1b) 135 axle
    cond) 11:09 with rest

  41. M/16/155/South West

    BBG:
    1. 115, Failed 120 twice (10#PR)
    2. Completed easily at 100#

    Strength:
    A. 6,5,5
    B. 105, 115, 115

    Conditioning:
    1:42, 1:37, 2:01, 2:11, 2:16
    9:37 TWT

  43. >BBG: 1-4-3
    1.-105lb
    2.-90lb

    >str/skll 1-8-4
    A.-6/7/6
    B.-135lb

    >conditioning 3-8-6
    1.-2:00
    2.-2:40
    3.-3:07
    4.-2:27
    5:2:08

    this es my first time that i follow the program, love it, cant wait for more….
    i have burpees

  44. BBG
    Worked up to 150lbs
    127.5 x 4 rnds
    Strength
    C2B- 17, 13, 16
    Lunges done with 45s on each side so 110lbs
    Cond: 15:26 Work+Rests

  45. 1. 125
    2. 105

    1a. I can do more strict C2B than butterflying them, so… I hate myself.
    1b. 125

    Cond. 6:21Rx
    …completely redlined myself on burpees. Horrible

  47. BBG:
    1. 195
    2. Done at 165

    Skill:
    1a. 35-20-20
    1b. Sub’d box jumps

    Metcon:
    8:07 working time (12:07 total)

  48. Back to Outlaw after about 8 months away. Needed this view of the Open last April!

    1) 195
    2) 165
    3a) Two sets of five per round. Learning to butterfly these
    3b) 95-115-135
    4) 1:47, 1:57, 2:09, 2:30, 2:30 – 10:55 twt

  49. Bbg
    1. 135 (took a little hit on this but at least I can put barbell overhead)
    2. 115
    Strength:
    1. Strict c2b 6-7-6
    2. Squats
    Cond:
    12:55 total, horrible.

Comments are closed.