Category Archives: Outlaw Blog

How Important is Technique?

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Fully caffeinated and with impatient dogs in tow, John and Rudy sit down to discuss the importance of technique and how to most effectively communicate when critiquing athletes in the gym.


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Podcast Episode 6 – Implementing The Outlaw Way Gym Program: Interview with Ben Roberts (Part 1)

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Welcome Ben Roberts, AKA Big Beasy to the show!

Ben is the Director of Sites at CrossFit Sua Sponte with two locations in North Carolina.

In this episode, John and Ben discuss the logistics and methodology behind utilizing The Outlaw Way Gym Program at two CrossFit affiliates.
The Outlaw Way Podcast is now available on all your favorite podcast apps! Tap the link below to find yours and subscribe:
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Podcast Episode 5 – Class Structure

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The guys are back again to answer all your questions on how to fitness people! This week, they cover general class structure using the new program and how to time everything to fit seamlessly into a 60-minute window.

Sign up for your complimentary month of The Outlaw Way Gym Program by tapping “Program Sample” above! #owlseverywhere

Podcast Episode 4 – Program Schedule

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The complete Outlaw program schedule breakdown! In this episode, the guys go over everything you need to know in order to get the best results out of the program and your athletes including:

Overall explanation of the 5 day schedule

Your feedback and program evolution

The amount of volume prescribed

What to have your athletes do on the other 2 days

What  to do if all your athletes can’t stick to the 5 day schedule as prescribed

How to facilitate a make-up day

What to do if some of your athletes always miss a certain day of the week (squat day, etc)

How the oly and power lifts are typically laid out in a given week

When to drop a squat day

and…

Rudy’s cycling fun fact (no, not that kind of cycling)

The Outlaw Way Podcast – Episode 3 – Tier 2 and Tier 3 Movements

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This episode is a follow-up to the discussion on Tier 1 movements and how they fit within The Outlaw Way Gym Program.

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The Outlaw Way Podcast

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The Outlaw Way Podcast is now LIVE and available on Spotify! Give it a listen and be sure to subscribe!

Or watch on YouTube!

On today’s episode of The Outlaw Way, John and Rudy begin their discussion on the hierarchy of components in The Outlaw Way Gym Program and go in-depth on Tier 1 movements. They address common concerns among gym owners regarding their specific clientele and discuss why putting a glass ceiling on your clients stunts their growth… regardless of their perceived limitations and your positive intent in doing so.

20.4 Strategy and Tips

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Welcome to Week 4 of the 2020 CrossFit Open! The guys are here with your workout strategy including box jump dance moves, llamas, and the most pressing question of all…what shoes to wear.
 
1:12 The WOD
 
1:53 Box jump strategy
 
3:52 Breaking on the clean and jerks
 
5:18 John’s thoughts on PRs for this wod
 
5:57 TASK plug
 
6:52 Pistol strategy
 
9:04 Mobility Mobility Mobility!
 
9:25 Time cap strategy for mortals
 

 
TASK Performance Based Communication by Tom Reid: https://www.amazon.com/gp/product/1792161018?pf_rd_p=183f5289-9dc0-416f-942e-e8f213ef368b&pf_rd_r=ZZ79EYZ9733XYSF23FG9

20.3 Strategy and Tips

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Week 3 of the CrossFit Open is all about that posterior chain and the guys have got your tips and strategy!
 
0:50 initial thoughts
 
3:10 the hspu standard
 
4:20 Rudy’s tip for measuring your hspu
 
5:30 John’s tips for the deadlifts
 
7:51 Rudy’s hspu strategy
 
9:56 whatever you do… don’t do THIS
 
11:17 the handstand walks
 
14:43 repeats
 
16:52 Rudy’s prediction for 20.4
 
17:39 Rudy turns 26  

20.2 Strategy and Tips

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In episode 2 of this year’s Open season, the guys discuss movement strategies and how to minimize transition times to get you that extra round in 20.2 as well as their predictions for 20.3! 
 
1:39 The workout
 
4:16 The two kinds of athletes
 
6:11 The thruster weight
 
7:38 The toes to bar strategy… (hint: don’t jump!)
 
9:39 How to minimize transition time
 
11:23 What to do with the double unders if you’re not great at them
 
12:07 Pacing… similar to 20.1?
 
12:57 Predictions for 20.3
 
13:39 Make the people hurt