120623

Today I received this email:

Hi there guys,

I am sure you don’t remember me, but I dropped in on a couple of WODs at your gym last December. I truly enjoyed meeting you both and got great criticism/pointers on my lifting form from Rudy & how to do an assisted ring dip from Laura (something at that time I had never done before)…as a result, my rack position & front squats are greatly improved and now I am doing unassisted ring dips (although they still are not as elegant as Laura’s). I was psyched to have stumbled upon your gym then and since my visit I had been following the Outlaw Way blog & FB page. I’ve been loving your posts, following some of your training, and I had hoped to get to one of your training camps (timing just didn’t work out for me this time around). I didn’t know the difference between low bar & high bar at first, but have since been educated.

We will be in Alexandria again this winter (dates are yet to be determined) and I was intending to plan our schedule around me being able to drop in on y’all a couple of days. Then I saw your post yesterday about drop ins and as I started to read it I was almost in tears (my dreams were shattered ;)…but, as I read more of your post I realized & understood what you were referring to. It certainly does upset me when we get drop ins here at our gym and our coaches have to spend time teaching them the movements in the WOD or lift rather than observing/correcting/assisting me (or other gym regulars) on my form. I can only imagine what it would be like if we got the similar volume of drop ins you have been getting.

We had a drop in at our gym recently who said she lived in Alexandria. I had asked her if she had checked out Outlaw CrossFit. Her response was ‘they (Outlaw) only want members who are serious about competing’. I told her that was not the impression that I had when I was there last year & proceeded to pull out my Outlaw WOD book to check my last ‘high bar’ back squat PR & prepare for that day’s back squat work. I think that she said that she goes to CrossFit ***** ********* (or whichever one is by Crystal City/Pentagon), needed to have an antibacterial wipe for the bar, & asked for a yoga mat.

Anyway, I still hope to have a chance to drop in on your gym for a few WODs this winter if it is convenient for you. Once I figure out our schedule I’ll certainly email you and fill out your drop in form. Instead of t-shirts this time I was planning on bringing y’all a bottle of Jameson (see I pay attention) and possibly some Oryx steaks (if we still have some available by then). Hoping that bribery works to secure a drop in spot ;D I would also be glad to pay a drop in fee if that becomes your policy.

Regardless, I’ve been really excited to follow how successful your athletes have been doing and can’t wait to see how well they perform at the games. Congratulations on all of your success! Oh and the new Outlaw gear is totally bitchin’ (showing my age huh?)!

-Margaret

Here is my response:

Dear Margaret, you are welcome at Outlaw any time. You are correct, I do prefer Jameson to t-shirts (unless they’re v-necks, then I only prefer the 12 Year Special Reserve…or Midleton—definitely Midleton), and bribery works every single time. No drop-in fee is necessary, however, I would ask that you tell no one of our kindness. Let them think I meant every word of Thursday’s rant, and they will be publicly humiliated the second they walk in my gym. This way the truly appreciative people—like yourself—who we love meeting and having stop by, will be able to visit without the fear of having my clients eat their faces off (I told them human face was Paleo).

-Rudy

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WOD 120623:

BB Gymnastics

1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

Strength

7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning

“Beat the Coach 1.2″

Compare to: 120124

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#

Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

Demo Video: