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**COACH NICOLE’S REGIONAL SUPPORT TEE IS AVAILABLE FOR PREORDER UNTIL 1pm EASTERN TIME TODAY, MAY 6th! DONT MISS OUT!!**

This weekend is the Outlaw Regional Prep Camp here at Outlaw HQ. My teammates, the other Outlaw athletes from around the country, will be coming in sometime between now and Friday to spend the weekend with Coach Rudy and get ready for regionals with coach’s eyes on. They are awesome people and athletes and I am looking forward to you meeting them!

Saturday night, K and Jeremy have helped me put together a dinner/social for all of them and our gym members to hang out and interact a bit. It will be a cool opportunity for you to get to talk with and get to know them a bit as well as have them meet THE Outlaw HQ members. 

We will be going to Taverna Cretekou on King Street for dinner at 7:30pm and then make our way over to Lighthorse between 9:30 and 10pm for some games, drinks, and FUN! YAY! The invitation is open to all of you Outlaws as well as any guests you would like to bring. If you think you may come, there is a sign up sheet on the whiteboard. We just need a relatively accurate headcount to give the restaurant by Friday. Hope to see you there! #wineverything

BBG:

1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:00

1b) 4XME UB Strict Pull-ups – rest 2:00

Conditioning:

Tommy V”

For time:

21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs

M 115-lb. thrusters, 15-ft. rope
F 75-lb. thrusters, 15-ft. rope

-20 min time cap

-if you do not have full rope climbs, sub C2B pull-ups, regular pull-ups, or ring rows

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Most of you know I have been preparing pretty hard for the 2015 Regionals. This would explain the nights you guys come in and I can’t really move from the couch, or appear that every ounce of my energy was already used that day. That is all in the past now and for the next week and a half I will be deloading and prepping to make some noise in Atlanta. I will head down to Atlanta next week and I compete Friday – Sunday (May 15-17th). 

Pure Strength, one of my sponsors, have been amazing in helping me cover costs for my trip. They have created this tee shirt for purchase which will help support my costs. I am going to put the link below because I know some of you have been asking about regional tees (they also come in tanks!). Here it is! 
  

As far as being able to watch me compete, I believe K and Jeremy are going to host a viewing party so that you can see as much of my competition as possible. It will be streamed live and archived at games.crossfit.com ! 

Love you all! :)

Coach Nicole 

BBG:

5X3 Hang Clean + 1 Jerk – work to a max triple for the day, rest as needed

Conditioning: 

For time:

20 Burpee Box Jump Overs 24/20″

30 Throwing Med Ball Situps

40 DB Snatches (alternating) 50/35#

50′ DB OH Walking Lunges (25′ L/25′ R – one DB) 50/35#

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BBG:

7X2 Hang Snatch (just above knee) – work to a max double for the day, rest as needed

Conditioning:

20:00 AMRAP of:

50′ HS Walk
40 KB Snatches (20l/20r anyhow) 24/16kg

*sub HS Walk with any level of HS work you are working on*

150429

CHANGE OF VENUE ANNOUNCEMENT: We will now be at O’Connells for our “Duece De Mayo” celebration (yes, we’re clearly having a nationality crisis). 

 
BBG:

1a) 4X10 Front Squats – 80% of your 5RM Front Squat 

1b) 4X5 Strict Pullups – add weight if unbroken and easy

Conditioning:

3 rounds for time of:

10 Power Snatches 135/95#
150′ Shuttle Run (50′ sections)
20 Pistols (alternating)
150′ Shuttle Run (50′ sections)

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BBG:

5X3 Hang Clean + 1 Jerk from (just above knee) – work to a max triple for the day, rest as needed

Conditioning:

50 Double-Unders
50′ OH DB Walking Lunges 45/25# (each hand)
20 TTB
50 Double-Unders
20 TTB
50′ OH DB Walking Lunges 45/25# (each hand)
50 Double-Unders

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You may have noticed the flyers around the gym announcing our next big “let’s do something besides exercise” social event. We are going to celebrate Eric’s heritage (because it’s our best excuse to celebrate Cinco De Mayo) this upcoming weekend. Since the 4th so inconveniently falls on a Monday.. Booooo!.. We will celebrate “Deuce” de Mayo (because we’re Outlaws and make our own rules!) on Saturday night, at 8pm, at TJ Stone. There is no need to RSVP, just show up with whomever you would like to bring along and have a good time with us! 

In true Eric fashion, it is suggested you dress in a white V-neck shirt. It is in fact his celebration, we all need to take his lead!

 

BBG:

7X3 Hang Snatch (above knee) – work to a max triple for the day, rest as needed between

Conditioning:

Masters Qualifier Event 4:

21-15-9 reps for time of-

Deadlifts 225/155#
Box jumps 24/20″
Handstand push-ups (Kipping is allowed)

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BBG:

5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day, rest as needed

Conditioning:

For time, with a partner. 

60 Pullups (partner must be in hanging hollow)

60 Push Press 95/65# (partner must be locked out overhead)

60 Lunges 115/75# (partner must be holding in front rack)

60 Push-ups (partner must be in plank)

60 Deadlifts 225/155# (partner must be holding bar at extension)