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Here is the final scoop on the Regionals Strategy Page…

We will only be GIVING access (for free) to those who are already our clients. This is the only way to make things fair, and not arbitrarily try to pick from an ever expanding list of followers who we would then have to somehow choose based on starting date and known history of posting—i.e. it would be impossible to choose. Therefore, we will give access to our clients and will have to charge everyone else. Yes, to me this feels very “sales pitch-y” and sort of makes me feel creepy, but I also know that every dime will go back into travel expenses for us to have coaches at no less than two Regionals every weekend. So fuck it: I’ll stop feeling bad. I’ll also feel like less of a weirdo if I don’t have to pay completely out of pocket to travel around watching people work out. In some parts of Europe that’s actually illegal.

I will be updating the page daily with videos and tips/commentary/strategies on the WODs. Last year we found that one of the most important keys to success was actually seeing the WODs in person, if you were one of those people who didn’t have to go the first week, before your event. I will be able to report back about not only what we come up with before this weekend, but what we come up with moving forward. I’m incredibly excited to see how much this helps all the Outlaws.

Here’s the step by step of how to get access to the page:

1) Email Laura@OutlawCrossFit.com
2) She will send you a PayPal link for $50. Yes, it’s $50. Dunno exactly why we chose that number, but most people we asked said it seemed fair.
3) After receiving the PayPal link you will need to sign up for a WordPress.com account with THE SAME email you sent the original email from. This is extremely easy to do, will only take a few seconds, and you can do it here.
4) Once you have a WordPress.com account go ahead and pay the PayPal link.
5) As soon as we receive confirmation from PayPal we will add your email to the list of people who have access to the page. All you will have to do is follow the link you receive.

I know this seems like a lot of steps, but we must make sure that the page is not easy to share or spread around. If we simply do a password site it will certainly be shared with a ton of people. Using a WordPress.com login allows us to strictly monitor who has access and where they are accessing from. If we give you access and the page is viewed from 25 different states using your login, we will promptly refund your money and take your access away. See how that works? So don’t share your login with all your friends. You can certainly tell them what it says, but don’t make us have to be Metallica (Napster reference).

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WOD 120425:

BB Gymnastics

10 minutes to establish a 1RM Power Snatch.

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Strength

1a) 3 X ME Bench Press @ 80% – rest 60 sec.
1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec.

Conditioning

12 minute AMRAP of:

25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B

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Extra 120420:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

Group 2 Conditioning

For time:

30 Back Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
20 Front Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
10 OHS 135/95#
20 Pullups
10 Push Jerks 135/95#

Group 3 Conditioning

3 rounds for time of:

7 Stones to Shoulder @ 150/100# (or as close as possible)
14 C2B Pullups
21 Box Jumps 24″

Group 4 Conditioning

7 minute AMRAP of:

5 Power Snatches 135/95#
15 Wall Balls 20/14#
25 HR Pushups