I don’t have time for a long post, but I wanted to congratulate Christen Wagner, from CrossFit Asia, for taking Asia’s one and only spot in the Games. Christen is the one and only Outlaw to qualify this weekend, and brings our total up to 5 competitors heading to the HDC.
Next week I’m heading to Canada to be with Jay Rhodes, Lacey Van Der Marel, and the crew from Outlaw North (that means all the Canadian Outlaws). Also, my favorite team in the whole wide world, CrossFit Murfreesboro, will also be unleashing the “Large Gentlemen Athlete” and his normal sized teammates on the Central East Region. The fun continues to continue.
Yes, I will have a TON of updates for the strategy page this week. The Outlaw team taught me a lot.
Remember a few months ago when Talayna had the fastest female “Fran” time ever recorded at 2:26?
Well, here’s Elisabeth Akinwale’s TWO TWENTY FOUR “Fran”:
Speaking of the “Large Gentlemen Athlete” – here’s his PR Snatch of 250#:
Sorry to Geof Travis. Maybe you should get the camera within a mile of you next time you PR.
Last but not least, my good buddy Wlliam Walshe, from CrossFit Ireland, with a PR Jerk of 140kg (that’s 310#, Americans). When we were in the UK I apparently said that I “hated” Will’s Jerk. This, apparently, made Will angry enough to go get really good at the lift.
You see what I did there? In the immortal words of Sergio Roma, “See? That’s it. That’s the art of it. I’m mind-fucking the shit out of you.”
1) 5X3 Snatch @ 75% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec.
EMOM for 5 minutes 12 (kipping) HSPU.
Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.
-Rest 10 minutes-
3 rounds for time of:
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg
Midline (time permitting)
1a) 2X15 Strict T2B – rest 45 sec.
1b) 2X10 Reverse Hypers – heavy, rest 45 sec.