We have tentatively scheduled TWO Training Camps at the end of January. If you want to know what these look like watch this: Becky & Brandon’s Training Camp. The first will be January 20th-22nd in Murfreesboro, Tennessee at CrossFit Rutherford. Yes, we’re taking Training Camp on the road – so effing cool. It is likely that the Tennessee camp will be invitation only (due to size), but if we get enough responses we may be able to open a few spots.
The second camp will be (tentatively) January 27th-29th at the homebase, Outlaw CrossFit (in scenic Alexandria, VA – in case you didn’t know that). I DO NOT think we are going to charge; at least that’s what we are trying to do. If there are enough of you we will try to secure a group hotel rate, but I’ll let Laura handle the details when we find out interest level.
Here’s what I need from you guys… Post your interest, post your date preference, post your questions. If there’s more than 20 of you, we’ll do another one.
I’m going to say this and hopefully you guys don’t think I’m an ass. This will be the last time this happens. We will charge for this thing from now on, and it will be goddamn worth it. If I (and my coaches) can get eyes on you for a whole weekend we can hopefully fix any issues you have, or at least give you things to work on to fix them. Not to mention, we are good at drinking.
1) As long as you want to establish a 1RM Deadlift.
2a) 5XME STRICT (supinated) C2B Pullups – rest 60 sec.
2b) 5X5 Weighted (if possible) Tempo Ring Dips – rest 60 sec.
Notes: 3 counts down, pause for 1 LEGIT count at the bottom, fast on the way up. Try a few reps before you begin, if these are easy then add weight.
20 minutes alternating practice:
1) HS Walks (or freestanding HSPU if you have more than 75′)
2) UB ME Muscle-Ups (or MU to Ring HSPU if you have more than 10 consecutive)
Notes: This is not about effort or output, it is strictly practice. The goal for the walks is consistency and distance. The goal for the MU is double digits UB for the gentlemen, and 4 to 6 for the ladies.
Welcome, Jay – big things to come.