Today we’re gonna take a break from the Games observations, and get to the business of announcing the first member of the Science & Precision Series coaching staff.

We are pleased to announce that four-time Games competitor, Elisabeth Akinwale, will be on staff as one of our head coaches for a majority of this and next year’s camps.


Even though she is an accomplished gymnast, and competed collegiately in the sport – many of you are probably more familiar with Elisabeth for the work she does with a barbell in her hands. We are excited to have her on board, because she brings a wealth of insight and knowledge which will allow us to take the barbell instruction for the Science & Precision Series in a direction we haven’t addressed in the past.

Previously we have approached Weightlifting from exclusively a nuts and bolts technical perspective, and introduced groups to many nuances of the lifts that only an experienced Weightlifter or coach would know. For the Science & Precision Series we are going to continue to drill the technical aspects of the lifts, but will also be adding a sport specific focus tailored to the challenges of lifting in a CrossFit style environment. These are the nuances that only a four time Games and Regional competitor would know. We will address things like: optimal ways to cycle reps quickly, planning for timed maxes, mental preparation and strategy, and many other topics we feel will give coaches and athletes more insight into what it takes to compete at the highest level of the sport.

Elisabeth will be on staff at the following locations:

Newport, KY
Salt Lake City, UT
Toronto, ON
Butte, MT
Vancouver, BC

More S&P Series coaching announcements coming next week. Stay tuned.

WOD 140809:


1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.


15 minutes to establish a 3RM Front Squat.


7 rounds for total working time of:

10 Burpee Box-Jump-Overs 24/20″
5 Muscle-Ups

Rest 1:1

13 thoughts on “140809

  1. Snatch: 215lb. Got under 225 twice but just couldnt quite lock it out. Bar was just out in front

    C&J: 275lb

    3RM Front Squat: 300lb

    Cond: Different.
    5 Muscle Ups
    30 C&J (135)
    5 Muscle Ups

  2. Practiced a couple workouts from an upcoming partner comp.

    1.) 200#. Missed 215 out front
    2.) 10 minutes to establish a max complex of:
    1 Hang Clean + 1 Push Jerk + 1 Split Jerk
    Up to 245#, will hit 265#+ in the comp

    1.) 300#. Almost blacked out at 275

    5 rounds each of:
    12/10 Cal Row
    10 Burpees to a plate

    10:32. Felt good on this. Depending on transitions we can be sub 10:00

  3. BBG/Strenght: In my last week of Oly 12 Week Program. Then I’m back to the Outlaw Way programming. Had to work and drill some weak areas in technique.

    TWT: 9:27

  4. 88′ HS walk 12′ pr
    1.) 105 kg, failed 111kg twice
    2.) 140 kg, failed 145 kg clean
    1.) 320#
    Only had time for 5 rds.
    1:09, 1:49, 1:41, 2:03, 2:14 Rx.

  5. BBG
    1:) 230# (-5#)
    2:) 285# (5# PR)

    275 (-15#) hit 295# for one and then was just too tired to go for the other two

    7:53 TWT (1:05, 1:06, 1:07, 1:07, 1:09, 1:10, 1:09)

  6. Snatch- to 95, missed 100 (just a pull)
    C&J- to 110, cleaned 115 & didn’t attempt the jerk
    F Sq- to 120, stopped there

    no cond.

  7. Worked on O/H squats instead of Snatches, up to
    C&J : 113#
    F.Sq. 3rm: 138#
    I feel way more comfortable in a front squat rather than a B.Sq.
    Conditioning: did 4 rounds of :
    Run 400
    15 HSPU
    15 jumping Squats
    20 mins., had to break push-ups up into 8/4/3, 7/4/2/2, 5/5/2/1/1/1, 6/4/2/1/1/1

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