In the immortal words of Kenny Powers, “Before you say anything, prepare to shut the f**k up.”
I know you will all literally fall out of your chairs when you see the conditioning. That’s fine. Bitch, gripe, complain, but do it anyway. I need to test this, especially with my original group, and now is the time. Look, I hate running—it’s cowardice practice, and my belief is that God made barbells for fitness and cars for ambulation over 400m. However, it is a good test, and I need the data.
If you are in a cold-weather climate, then try to get inside. If you can’t do the run no matter what (like there’s 40″ of snow on the ground or you don’t have a foot), you may perform the alternate WOD. DO NOT DO BOTH. Seriously, control yourselves.
You may have noticed the upgrades to the Training Camps page that went up today. We’ve come to the realization that these camps will be an unbelievable tool in helping you all prepare for competition or simply hone your skills. The goal is to do at least one of these per month (if not more) all the way through the season and into the off-season—basically, year around. This will give me and the Outlaw coaching staff (Brandon Phillips, Laura [DeMarco] Nielsen, and others) a chance to see you move in person and help tweak whatever it is that may be slowing you down or keeping you from progressing.
This clearly will not be a cert, but it also will not be us just throwing a ton of WODs at you. We’ll start with a Weightlifting and get to know each other session on Friday night (aka—we’ll lift and drink beer). Saturday and Sunday will include at least 4 WODs, but each of them will start with a coaching time before and a debrief after, focusing on things the coaching staff thinks you could do to move faster and more efficiently. Each day’s WODs will be planned in a competition style and will allow us to see if and where there are any issues.
These camps, in their simplest form, will be you performing and us helping you get better at your sport.
I honestly don’t know if anyone has ever done this, so we’re gonna try it and figure it out as we go. If any of you are interested in hosting a Training Camp, email me at Rudy@OutlawCrossFit.com. Yes, we will be charging for these, but they will not be ridiculous. If you’d like any more info on any of the camps go ahead and peruse the link above.
If at all possible, treat this as an A/B Early/Late double session. You will see this distinction appear a few times in the near future and more as the season progresses.
1) Take 15 minutes to work up to a heavy Jerk (any style).
Notes: Keep going up until form breaks or you miss twice because of load.
2a) 4X2 1 Split Jerk + 1 Behind the Neck Split Jerk @ 80% of above – rest 60 sec.
2b) 4X5 Clean Pulls – heaviest possible, use straps.
3) 3X45’ Sled Pull Through – heaviest possible, rest 90 sec. VIDEO BELOW
Notes: Use whatever sled you have with a 15’ climbing rope attached. There WILL be video accompanying this.
12 minute AMRAP of:
-With a 40/20# vest-
10 Pushups (hand release)
15 Air Squats