120702

Many of you know I love my i-Phone. I also love the apps. Between WordPress, Facebook, and Vimeo, I can pretty much run “Outlaw industries” from the tip of my thumb. Apps are one of the coolest things in the universe, and I’m always looking for new ones to use while I’m trying to act like I’m not paying attention to anyone. This leads to an interesting question: what would be the single coolest app you could make for the competitive exercisers who frequent The Outlaw Way? How about…oh I don’t know, an app having to do with the Games? What could you possibly do with that? Pictures of Froning eating bread, pasta and drinking milk, while Robb Wolf and Barry Sears scramble to find another obscure study to prove why being obsessive compulsive is ok if you give it a dumb name? Maybe MORE videos of LeBlanc-Bazinet talking gibberish while the camera guy tries to not make it painfully obvious that he’s pointing the camera directly at her ass? How about a ranking system which doesn’t give any bearing to the fact that competitors who participated in the final Regions had FIVE WEEKS TO PRACTICE THE WODS?

Or… What if someone came up with something really fucking cool? Something that would allow everyone to show how well they know the sport, would allow you to win prizes, and would give you the ability to have the “I told you so” card to use on all your friends. What if someone developed…

Oh yeah, almost forgot. All Outlaw athletes will have their profiles highlighted, and will have special additions and links provided by The Outlaw Way. I am pretty much speechless. I love you, Casey Jenks.

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WOD 120702:

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
2a) 4X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength

1a) 4X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X10 Strict T2B – rest 60 sec.

Conditioning

7 rounds for total working time of:

7 KB Thrusters 24/16kg
7 Hurdle Shuttles 24/20″
-Rest 20 seconds between rounds

Notes: Hurdle + Shuttle = 3 Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back). 3 Lateral Hurdle Jumps and one Shuttle Run make up one rep. Each round consists of 7 reps (a total of 21 hurdle jumps & 7 shuttle runs).