Last night I alluded to what we would be doing throughout the Regional season. I will try to explain briefly:
-The basic template, which everyone has followed on a daily basis, will remain exactly as it has been. Everyone, from those who have zero competitive aspirations to those who I coach personally (and everyone in between), will follow this basic template. It is the foundation of the program and always will be. I will add a few higher-degree-of-difficulty aspects to it and will play with both volume and intensity throughout the Regional and Games seasons, but it will continue to include the same basic principles of the Outlaw Doctrine that it always has.
-I will be adding extra work periodically over the next 4 weeks, then will be continuing that wave throughout the Regional season.
Here are the basics of how it will work…
We will add approximately 5-10% volume per week (basically 1 or 2 WODs), plus extra skill and endurance work, all the way up to and tapering for each week’s Regionals. How will you know which extra work is for you? I’ll use a complicated system known as “numbers” to distinguish the groups according to which week you will be competing. For instance, if you’re part of the Southeast Region you will do the extra work for Group 1, if you are in the Northwest Region you will do the work for Group 5.
If you are a part of that 5th group, or really any of the 2nd-5th groups for that matter, it is important that you DO NOT start loading early. Trust the program, and trust the structure. If you would like to do some of the skill work from the other groups before your specific wave starts, it should not be an issue.
Also, I will be adding a team WOD at least twice a week. I hope this will help with logistics for the many teams we know are now following as a unit. I will announce the specific schedule for the team WODs when I post the first one.
-If you are a non-Regional individual or team competitor you can disregard everything I just said. You should, however, stick to the main template religiously. Do not think its time to pick and choose between whichever group’s WOD looks the coolest. If we’ve proven anything at this point, we’ve proven that if you stick to the structure of the template, you will continue to get better no matter where you start from.
That is not to say that everyone will not participate in some aspect of the loading that those who are going to Regionals will experience. We believe strongly in a season, and the template will reflect that we are in season. The volume of the lower-skill, lighter-weight movements will slightly increase, as the heavier skeletal loading elements will slightly decrease (that’s a very slight slightly). If you would like to pick and choose skill work from the Regional groups, again, it should not be an issue. Just make sure you ONLY do extra skill work and nothing else.
-Finally: yes, I am coaching some specific athletes currently and, yes, I will be programming for their specific development. I am willing to take on a more individuals who have qualified for Regionals, but as I’m sure you can understand, it will be on a case by case basis. We will have other options for remote coaching on the site soon, but for the sake of preparation for Regionals and the Games, the clock is clearly ticking. If you are interested email me at Rudy@OutlawCrossFit.com.
Here it is, as promised. Video of the 3 Outlaw region champions, Brandon Phillips, Kevin Simons, and Jason Hoggan, going head to head on 12.5.
1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec.
Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.
2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.
Conditioning (2 parts)
4 rounds for reps and row times of:
ME UB HSPU
Notes: HSPU standard is hands on 45# plates with an Ab-Mat in the middle, kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.
Exactly 10 minutes after part 1 complete one set each of the following:
1) ME UB Perfectly Vertical KBS 24/16kg
2) ME UB Thrusters 115/75#
3) ME HS Walk for distance (3 attempts)
*Rest as needed between efforts.