*Glossary of terms:
HBBS – High Bar Back Squat
ME – Max Effort
UB – Unbroken
KBS – Kettlebell Swing
EMOM – Every Minute on the Minute
KYMSN – Keep Your Mouth Shut Noob (until you’ve read everything on the site)
Do I need to pay for this site, or ask someone to use it?
No. We haven’t figured out how to make money off of this yet, so you can follow this programming FOR FREE. And, NO you don’t have to tell me if you are following or ask my permission. All you need to do is post your daily work to comments and let us see how you’re doing.
This started as an experiment. It started as a way to gather data and prove efficacy of program. We’ve gotten our data now and we want more. We’ll figure out how to make money later.
Also, we want to win… EVERYTHING.
Stop acting like you’re “just trying to be better than yesterday” – you want to FUCKING WIN too.
You can say it here, we won’t look down on you.
What does A and B mean?
This seems to be the most confusing thing since the second Matrix movie (I fucking hated that movie – so disappointing). No, I didn’t steal this from another programmer – I actually got the idea from old school bodybuilding “supersets“. I realized that these WODs could take forever if adequate rest was given and I needed a way to get more work in, so… The A and B began. It basically just notes that the sets/movements should be alternated. If there is a 2a) and 2b) then the prescription is to perform 1 set of 2a) then one set of 2b) – then alternate until completion. Here’s an example:
2a) 5×5 Push Press – heaviest possible, rest 60 sec.
2b) 5xME Strict C2B Pullups – rest 45 sec.
In this sequence you would perform the first set of 5 Push Press, rest 60 seconds, perform a Max Effort set of C2B Pullups, rest 45 seconds, then repeat for 4 more sets. That’s it – not as hard a algebra, right?
What does MFS mean?
This is a scale that we use to judge our
athletes excercisers level of overtraining…
M = Mood – F = Fatigue – S = Soreness
The idea is these are the 3 things that are closely related to how you are handling the volume on a daily basis. The rating system goes from 1 being the best you’ve ever felt to 10 being on your death bed. If your post looked like this:
1-1-1: Would be ideal.
10-10-10: Would be REALLY bad.
6-6-6: Would be fucking awesome. OZZY!
Is The Outlaw Way only for competitive CrossFit athletes?
Not at all. In fact, we have seen preposterous gains in the fitness of our “normal” clients for years using nearly these exact same WODs and programming principles. The Outlaw Way WODs are simply programmed with a season in mind, and with a goal that no matter what movement/implement/standard is programmed, the competitive CF athletes following this program will be Ready for Anything.
If you are a “normal” CrossFitter (or human) who has chosen to follow along with The Outlaw Way there is absolutely nothing you need to do differently. Just be prepared for volume loading and de-loading that coincides with the CrossFit Games season.
As a side note; we use the same “Games movement standards” and strength waves programmed here for our entire gym population. It works just as well with them.