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Connectivity:

BBG:

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

Conditioning:

12:00 AMRAP of:

20 Front Squats (no rack) 135/95#
20 Box Jump-Overs 24/20″
15 Front Squats (no rack) 155/105#
20 Box Jump-Overs 24/20″
10 Front Squats (no rack) 175/125#
20 Box Jump-Overs 24/20″
5 Front Squats (no rack) 205/145#
20 Box Jump-Overs 24/20″

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BBG:

Alternating EMOM for 14:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Burpees to a Plate

Conditioning:

20 Calorie Row

Then,

2 Rounds of:

30 Thrusters 95/65#

7 Muscle-Ups

Then,

20 Calorie Row

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Connectivity:

4X1:00 HS Hold

4X1:00 Hollow Hold

BBG: 

3 Back Squats – begin at 70% of 1RM and increase load each minute, try to add to last week

Conditioning:

5 rounds of:

2:00 6″ Target Burpees (at a conversational pace)
1:00 Double-Unders (all out effort)

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In case this never happens again, I want to make sure everyone knows JV has once been on top of the rings!



Connectivity:

Box Handstand Hamstring Stretch 4×0:20

Back Hold on Boxes 3x 0:40 on/0:30 off

Front Hold on Boxes 3×0:40 on/0:30 off

2×8 Straight Body Lever, 0:10 Descent

BBG:

5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

Conditioning:

12:00 AMRAP of:

20 Power Clean & Push Jerks 95/65#
20 Box Jump-Overs 24/20″
15 Power Clean & Push Jerks 110/75#
20 Box Jump-Overs 24/20″
10 Power Clean & Push Jerks 135/95#
20 Box Jump-Overs 24/20″
5 Power Clean & Push Jerks 155/105#
20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

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Connectivity:

4×0:20 Box Handstand Hamstring Stretch

3x Maximum Effort L- Sit

3×12 Handstand Straight Arm Hip Taps

BBG:

Alternating EMOM for 10:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

12 Jumping Air Squats

Conditioning:

 5 rounds of:

:30 ME Thrusters 95/65#
:30 Rest
:30 ME Double-Unders

:30 Rest

*Rest 1:00, then…*

5:00 ME MU

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March Member Highlight:
Jenn R.
Evening class regular

We have selected Jenn as this month’s member highlight because we have watched such an incredible transformation in her over the past 6 months.  When she first joined us at Outlaw Crossfit, we could tell she was unsure of many things yet she believed in the program and came to workout on a consistent schedule.  We have watched her grow more and more comfortable with the movements, add weight on the bar little by little, and is now the voice of encouragement and advice to our newer members!  We are proud of you Jenn!

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“I have just finished my 6th month here at Outlaw Crossfit.  When I was first introuced to crossfit, I thought I would pick up all the exercises relatively easily.  I played soccer in college at East Carolina University.  We did a lot of lifting.  We did movements such as cleans and jerks, I think (it was 15 years ago!) but we didn’t focus much on them.  I was likely just going through the movements back then because they are pretty difficult for me now!  

At first, I felt totally lost with some movements – like Double Unders!  I had no idea how to even begin trying to attempt one of them!  I would stand there holding the jump rope in my hands staring at everyone else.  Coach Ceasar spent some time with me teaching me how to do them.  Even though I have to do two singles in between each double now, I have made some serious progress with them which makes me very happy!

When I first started working out at Outlaw, I was coming to class on an average of two times a week for about the first three months.  I picked it up to 3-4 times a week for the next three months and have started to notice a difference!  Strength is a continuum and I’m steadily getting stronger with this program.  These are the hardest workouts I’ve ever done and I love them.  I come home feeling so wonderfully exhausted.  

It is funny to think back when a friend attempted to politely discourage me from joining Outlaw.  He told me that the workouts at Outlaw would “destroy” me and that it was a gym for serious competitors only.  I’m glad I didn’t listen to him.  I came in for an introduction workout with Coach Nicole and I instantly felt comfortable with her and decided to join.  I’m looking forward to see what is in store for me here in the year ahead!”

Connectivity:

BBG:

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Burpees to a Plate

Conditioning:

4 Rounds of:

1:00 ME Wall Balls 20/14#
1:00 ME Row for Cals
1:00 ME HSPU
1:00 Rest