We have gotten A LOT if questions about having a coaching and programming seminar. The idea of this literally makes me giddy (like a fucking small schoolchild). The fact that I could get to nerd out for a couple days with a bunch of like-minded individuals is the best thing I can think of. So… If we get 20 or so comments/emails saying that you guys really want this, then we’ll find a date. Don’t know what we’ll charge, but again—it won’t be ridiculous. Post your interest to comments or email me at Rudy@OutlawCrossFit.com.
We’re going to continue with the normal rest day schedule through the Christmas weekend. Don’t worry, Christmas Eve will be a wonderful present to you all.
Make sure you get your registrations in for whatever Training Camp you are planning to attend. There WILL be more camps added before the end of the year. We are discussing two more right now and should have some other fun stuff on top of those.
This past weekend Talayna competed in the Florida Holiday Cup Open. This was her first Weightlifting competition. I asked her to do it so I could possibly get 3 lifters qualified for Nationals, which is a requirement to become a USAW Level 3 coach. I thought… I already have Elisabeth Akinwale qualified, and T’s numbers are easily good enough to make it also.
She needed a 148kg total (roughly 326#), and she got 160kg (roughly 352#). She PR’d her Snatch—again—by getting 74kg (163#), and just missed a 91kg (201#) Clean and Jerk. Not only was her total high enough to qualify for Nationals (significantly more difficult than qualifying for the American Open), but—you already know what’s coming—she also WON best lifter. This is the distinction given to the lifter with the best Sinclair Coefficient, and long story short it means she did it again…
She WON EVERYTHING.
*Some of you have been posting your WOD videos in the comments (YouTube works best). This is a spectacular idea, and I would encourage you to video all lifts today and post them. If I don’t get a chance to watch them, Corey, Brandon, Laura or someone else who can critique them will.
Take 15 minutes to establish a 1RM Snatch.
Take 15 minutes to establish a 1RM Clean & Jerk.
Notes: Take 5-10 minutes between the lifts to transition. Limit yourself to 3-5 lifts of each movement. DO NOT take more than 5 attempts of either lift. There is no distinction for the lifts, but using the squat is HIGHLY recommended.
Compare to: HQ 111215
3 rounds for time of:
21 DB Thrusters 35/20#
10 minutes to establish a 3rm BB TGU.
Notes: This lift must be completed on BOTH ARMS. The barbell MAY NOT be dropped in between reps. You must finish the 3rd rep by returning to the floor with the BB, you may not drop after standing on rep 3. You (obviously) may put the bar down to switch hands.
Jason Hoggan on 111217 WOD 1:
Thomas Hanson on 111217 WOD 2: