I wanted to share something that was written by Jay Rhodes. Him and Lacey are about to open Outlaw North, and they’ve heard some concerns about whether “normal people” will be welcomed there. Here’s Jay’s words…
“Outlaw North on programming for group class, vs. programming for CrossFit competitors”
What is The Outlaw Way?
It is a comprehensive strength and conditioning program for athletes, programmed by Rudy Nielsen. In fact, it is the best we have come across. In our years of CrossFit, this is the first program we have come across where we have complete confidence in someone else programming for us. Many successful CrossFit athletes follow this programming, and many athletes have become successful by following the programming.
Will Outlaw North be using The Outlaw Way for group classes?
No, it is not practical, nor feasible for a group sessions. Those sessions can take up to 2 hrs at a time and do not fit into the class model. This has never been our intention. Those wishing to follow The Outlaw Way will be able to do so by way of open gym time, and working around classes as long as space and equipment are available.
What will your group class programming look like? And what is the philosophy of Outlaw North?
It is loosely based on the principles of The Outlay Way. We modify it to fit a group class model. The volume is reduced, the loads are typically reduced, and it is all intended to fit nicely in a one hour time slot. The principles are the same in that besides getting fit and having fun, we want everyone to get strong, learn body awareness through gymnastic movements, and learn how to Olympic lift properly.
If you ask the average CrossFitter what their weaknesses are you will inevitably get the response “snatch, muscle ups, handstand pushups”. Essentially, the higher skill movements we see in CrossFit. While everyone still needs to learn more simple movements such as the deadlift, wall balls, or how to row efficiently, you are unlikely to find someone with 3+ years of experience in CrossFit who just can’t seem to “get” deadlifts, wall balls, or rowing. We don’t spend hours going over box jump technique, or how to keep your core tight on a burpee. If you can snatch, you likely do both of those things well already. This is an “Everything is Everything” top-down approach, that we have seen great success with.
We are both certified weightlifting coaches, and compete in weightlifting at the national level. We will spend loads of time on technique and getting things correct BEFORE going heavy. Our gym will be focused on having people move well before adding load and intensity. We are coaches, not cheerleaders.
Add in conditioning (aka, the WOD) which is carefully based on physiological improvement and not “That 45 min workout was the hardest thing I’ve ever done in my life”. The workouts will be tough, and as Coach Glassman has said time and time again “All positive adaptations come through intensity”. It is tough to maintain intensity past 8-12 minutes let alone 30+. Long workouts also tend to lend themselves to a huge number of repetitions which makes you sore and your body begins to break down. When you break down, you stop making positive gains and begin to lose the strength gains already made. Not to mention, general muscular fatigue and soreness detracts from your ability to perform high level movements, and that is a great deal of what the program is based upon.
As coaches, we understand the progressions to the movements we will be using. You will not be expected to snatch bodyweight upon arrival. Hell, you may not even know what the movement is! You may have not have attempted a handstand since you were 6 years old in your one year of gymnastics as a child. You are not expected to handstand walk the length of the gym upon arrival. You may get winded taking the garbage out to the curb, or be intimidated by the look of 45 pound bumper plates loaded on a bar. Perfect! Do you see where this is going?
The most rewarding thing as a coach or trainer is to take someone to places they don’t see are possible for themselves. The feeling when someone realizes they are stronger than they thought is the absolute coolest thing that happens in our gym.
Are you taking in new members who have zero experience?
Yes, absolutely. You are the most rewarding to work with.
1) 7X1 1 Hang Power Snatch + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).
Notes: Hang position should be just above the knee. These should be touch & go reps.
2) 7X1 2 Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
Notes: Power Cleans should be touch & go.
1a) 3XME Muscle-Ups – rest 45 sec.
1b) 3XME Double Arm KB Snatches @ 24/16kg – rest 45 sec.
1c) 3X10 Reverse Hypers – very heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec.