140121

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Our revamped Remote Coaching program should be online and ready to roll by next Monday. We’ve been doing some form of the program for two plus years, have learned a lot, and have narrowed things down to what we think will be the most valuable for you guys. Basically, we’ve figured out what works and what doesn’t through a lot of trial and error. While we believe that programming is a large part of the development of the athlete, we believe that actual eyes on coaching is just as important – especially if the athlete has major movement flaws.

That being said, our new Remote Coaching program will be exclusively video analysis, and feedback. There will not be a monthly fee, or any other commitment. The athlete will simply decide how much help they need, and purchase the amount of video reviews that they think will help. They will not expire, and can be used as quickly or slowly as you choose. Every video will be critiqued, and a 5-10 analysis and feedback will be sent back within 24 hours (think the Nick Bloch/Daniel Tyminski critique – except nicer…probably). Between the beauty of Coach’s Eye, and the stock of demo videos we have built, we believe that we can help far more people than ever before. Again, these are just the basics, and all pertinent info will be up next week.

Nicole Capurso – 170# Snatch:

WOD: 140121

BBG

7X1 Mid-Hang Clean + Jerk @ 80% – rest 60-90 sec. (Do not go above 80%)

Strength/Skill

1a) 4X5 Strict Ring Dips – with a­ 5 sec pause at top of every dip, rest 90 sec.
1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec.

Conditioning

20 min AMRAP of:

20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m

*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.

45 thoughts on “140121”

  1. Awesome stuff. Also, I know you guys have a TON of stuff on your plate with camps and the season beginning. Just curious on when to expect Outlaw S&C? After the games? Thanks for all you do!

  2. Can you give us an idea on what the new remote coaching program costs? I was talking to my wife about this just last week. I can’t afford to join a box and was talking about just paying for some one on one at a box, just so I could get some help with my Oly lifts. I would love to go to one of the training camps, but the cost, time and wife/family make it difficult. I love this idea. Thanks so much!

  4. BBG
    245# – no misses

    Strength/Skill
    1a) Done.
    1b) 290# – best my squats have felt in a while; actually able to do them quickly

    Conditioning
    4 + 420m (5 rounds in 20:17)
    Round times: 3:55 – 4:02 – 4:11 – 4:02 – 4:07

  5. BBG:
    1.) 220

    Strength:
    1a.) completed as Rx
    1b.) 245

    Conditioning:
    5 rds + 10m
    3:14
    3:34
    3:52
    3:49
    3:50
    1:38 ~ 10m row

  6. BBG: 215lb

    1a) Worked on C2B PU’s again. Need a lot of work in the next 40 days
    1b) 275 – No Problem

    Cond: 4 rounds + 20 KBS. All round around 4 mintues then rested 30 seconds before starting the next round.

  9. BBG:
    1) 165 (all power)

    Strength:
    1a) Done
    1b) 235(68%), 225×3(65%)
    -first time squatting in month, ankle was iffy.

    Conditioning:
    4+98m
    (4:50, 4:29, 5:12, 4:25)
    -6/7+ rounds is very doable on this, paced heavily.

  13. Missed yesterday so i morphed todays and yesterdays into one long session.
    Did C2B pull-ups in my warm up
    Snatch 4×1 @ 90kg, pubic bone is bruised, these are excruciating
    C&J 7×1 @ 115 kg
    Strength
    1a) Done
    1b.) 140 kg
    CND (Mon/Tue morphed metcon)
    4 rds of..
    20 KBS
    10 KB PP Right
    10 KB PP Left
    10 T2B
    50 DU
    didn’t time it

  14. BBG: 160#

    Strength/Skill
    1a) Done
    1b) 185#

    Conditioning:
    3:53
    4:16
    4:06
    4:15
    3:30 (336 m.)

  16. BBG
    215
    Strength/Skill
    1a) Done
    1b) 280
    Cond
    5+165m Kept a 3:30 pace including time off rower to KBS started 6th RD right at 18 minutes. All reps unbroken.

  17. Hey Rudy. I don’t know if you meant to do this or not, but I got an email from “120417” for tomorrow’s WOD. Almost 2 years ago. Just a heads up.

  18. BBG
    112.5kg – jerks feel so light

    Strength
    Dips- no rings. 4×5 with 28kg in regular dip-rack
    Squats done @ 135kg

    Conditioning
    5+ 11 swings

  20. M/35/5’9″/154#
    BBG
    120 no misses
    Strength
    1a)Done
    1b) subbed bw single leg squats,need to balance out leg strength
    conditioning
    did 3 rounds
    20 kb swings 40# kb
    10 kb push press-l 40# kb
    10 kb push press-r 40# kb
    20 double unders
    didn’t time,just went unbroken

  21. BBG:
    215

    S/S:
    1a) done
    1b) 305 stayed lighter to go faster

    Cond: 15 min AMRAP
    3rds + 200m

  22. Mid thigh c&j: 225 no misses (jerks felt awful though)
    HBBS: 300
    Ring dips: done
    Cond: 4 rounds+146m
    3:26
    4:34
    4:57
    4:31
    Got 146m w/2:32 left. Probably should devote more time to rowing.

  23. C&J – 255
    Conditioning – 4+480m (7.54 because I forgot to hack the clock, 4.09, 4.04, 3.57 to 500m)… So close to 5, shouldn’t have taken a drink.

  24. BBG
    1) 195#

    STR/SKL
    1a) done
    1b) 265#

    CND – sub’d 30 cal AD for 500m row
    5 rds + 11 cal AD
    3:12
    3:24
    3:42
    3:40
    3:25
    ….end

  25. bbg 160#
    BS: different squatting cycle
    ring dips: done
    Cond: completed 5 rds
    3:23
    3:35
    3:40-3:50 for remaining 3 rds. Had to slow down, shoulder little wobbly since injury and didn’t want to get in bad position with the kb push press.

  26. 1) 245

    1a) done
    1b) 315#

    Cond:
    5 + 34 —
    3:30
    3:57
    3:40
    3:58
    4:00
    Half round – had to stop a bit before 20 for class to begin.

  27. BBG:
    1) 205#
    Strength/Skill:
    1a) Done
    1b) Off 385#: 290#
    WOD- 5+10 Rx (3:30, 3:30, 3:23, 3:23, 3:25)

  28. 27/77kg/5’9″/M/CenEast

    3/4/1 – Still battling chest cold

    MHC&J: 190#. Off of 235#. 7/7.

    SRDs: done.
    HBBS: 265#. Off of 355#. Done.

    Conditioning: 4 rds + 364m (4:00; 4:05; 4:03; 4:12)

  30. BBG:
    @220#. Missed 1 Jerk cuz I’m an asshole

    Strength/Skill:
    1a.) done. 5 seconds is a long time
    1b.) @275#. 75% of 90% of my max

    Cond:
    5+12 KBS. Took ~15 sec rest each round

    3:40
    3:40
    3:32
    3:40
    3:33

  32. BBG: 1) 175 – first attempt at catching at full depth in front rack since groin injury
    Strength: 1a) done
    1b) worked up to 175 – started to feel in in my groin on last set
    Conditioning: 4rnds

  33. 1) 115
    a) done
    b) 132
    Cond) did 30 cal on Airdyne instead of row
    6rds+24 (2.53, 2.55, 3.12, 3.10, 3.15, 3.29)

  34. 1. 135# felt good after warm up, but it took awhile so I went light.

    A. Dips from the yoke crossmember.
    B. Hbbs 235# smooth, fast.
    Cond.
    4 rnds. 4:40, 4:30, 4:50, 4:30, plus 3 swings

  37. BBG:
    7X1 Mid-Hang Clean + Jerk @ 80%: 235 felt good

    Strength/Skill:
    1a) 4X5 Strict Ring Dips – Done
    1b) Back Squat: 345, felt good.

    Conditioning: 20 min AMRAP of- 4rds +20kbs+10 kb pp (left side only)-felt 10 reps weaker on my right side when I left/shoulda got the other side in / paced it, but it was still a tough wod

    20 KBS 24/16kg
    10 KB Push Press (left) 24/16kg
    10 KB Push Press (right) 24/16kg
    Row 500m

    4rds +20kbs+10 kb pp (left side only)-felt 10 reps weaker on my right side when I left/shoulda got the other side in

  38. m/35/5’8″/180lb
    BBG
    1) done at 205
    STR
    1a) 5-5-5-5
    1b) 245-245-245-245
    COND
    4 rds + 5 KBS

  39. c+j 220
    dips-done
    hbbs- based off 420
    con 4+20+12
    round times were all in the 4:15-4:40 range

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