Wednesday, May 1, 2013

A WEEK IN THE LIFE OF AN OUTLAW: DAY 3
The Outlaw Way WOD 130111

Strength

Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec between sets

*Note:  If strict pull ups have not yet been achieved, work on them while going down in band resistance.

A/B WOD (Conditioning)

100 Double-Unders (3:1 singles)
25 Wall Balls (20/14#)
75 Double-Unders
25 Wall Balls (20/14#)
50 Double-Unders
25 Wall Balls (20/14#)

For time.

Cash-Out

2 min Row for max calories (time permitting)

Tuesday, April 30, 2013

A WEEK IN THE LIFE OF AN OUTLAW: DAY 2

The Outlaw Way WOD 130412

Barbell Gymnastics
15 min to establish a 1 RM Clean & Jerk

*Note:  Do not allow for any extraneous attempts/warm-up lifts.  Work quickly to a heavy load and then make 3-5 maximal attempts.

Strength
15 min to establish a 1 RM Bench Press

*Note:  Do not attempt this without a spotter.

Conditioning
A WOD
21-15-9

OHS (95/65#)
Pull Ups

For Time

B WOD
21-15-9

OHS (PVC BAR)
Pull Ups (Banded or Jumping)

For time

Monday, April 29, 2013

A WEEK IN THE LIFE OF AN OUTLAW: DAY 1
The Outlaw Way WOD 121006
Strength Cash-In:

Take 7 minutes to establish a 1 REP MAX (RM) Front Squat, then:

2 reps every 30 seconds for 7 minutes @ 75% of above.

FRONT SQUAT DEMO




A/B WOD (Conditioning)
For Time:

5 Push Jerks (135/95#)
10 Burpee Over the Box Jumps (20″)
15 KBS (53/35#)
10 Push Jerks (135/95#)
20 Burpee Over the Box Jumps (20″)
30 KBS (53/35#)
15 Push Jerks (135/95#)
30 Burpee Over the Box Jumps (20″)
45 KBS (53/35#)

PUSH JERK DEMO



 BURPEE OVER THE BOX JUMP DEMO

Notes: A touch on the top of the box is not required, but it is allowed.

A WEEK IN THE LIFE OF AN "OUTLAW"

This week's WODs will be taken from THE OUTLAW WAY (http://outlawcoach.wordpress.com/).   Please note that this programming is intended for experienced athletes but can be scaled for anyone.  If you have any questions about scaling or substitutions, ask via this blog or the Kanto Plain Functional Fitness FB page.  If you are uncertain about a particular movement or weight selection, please err on the side of caution.  Search CrossFit sites for movement demonstrations as well as applicable substitutions.  GO LIGHT if you are not sure of your capability.  Remember, these WODs are not coached.

Friday, April 26, 2013

Skill Work Cash In:

10 min practice-Triple Unders or Double Unders

7 min practice-Chest to Bar Pull Up/Butterfly Pull Up/Kipping Pull Up/Banded Pull Up

4 min practice-Hand Stand Walk/Hand Stand Hold/Pike Position

(Practice each movement at your own skill level. For example, do not try to accomplish a triple under if you are not yet proficient with double unders. Use this time to connect a few double unders in a row. Same goes for the other two exercises.)

A/B WOD

10x 100m sprint
1 min rest in between each
Try to keep each sprint within 2-3 sec. Score your fastest and slowest sprints.

Cash-out (optional) -
Choose a lift and work on technique for 20 min

Thursday, April 25, 2013

A/B WOD
5 rounds for time

10 Wall Balls (20#/14#)
10 Hang Power Clean (95#/65#)
10 Push Press (95#/65#)
10 Back Squats (95#/65#)
100 m Sprint (1 time around the buildings)

Bar movements are to be completed without dropping the bar.  There is a 5 burpee penalty each time the bar is put down before the round is finished.  Burpee penalties are to be completed when the bar is dropped.

HANG POWER CLEAN DEMO

Wednesday, April 24, 2013

Strength Cash-In
5 sets of 5 reps (work up to a challenging weight but manageable)
Deadlift

DEADLIFT DEMO



Deadlift Demo from crossfitoneworld on Vimeo.

A/B WOD
3 rounds for time

30 Double Unders (3:1 singles)
10 HSPU
10 DeadLifts (225#/155#)

Scale weight as necessary.  If your max cash-in weight was less than 225#/155#, then use 75% of your max cash-in weight.  Don't sacrifice form!