9am is Bring a Friend 10am is Team CFO/Advance 11:30 is the Running Clinic The 9am WOD will involve Thrusters and Pullups 10am will be a strength session with a quick build to the Snatch, illness Clean and Jerk and Front Squat with a quick Thruster/Pullup Metcon.Read more

Don’t forget   5:30p on Friday – Ultimate Football.  I promise, # 60mg it’s fun and a great workout.   Saturday at 11:30a – Running Clinic.   Safety Becomes a Concern With High-Caffeine Drinks.  I drink coffee everyday, approved 2 cups in the morning and 1 in the afternoon.  I know it’s not the best habit, this web but I’m not going to stress over it.  I have had 2 Red Bull’s in my life, and I avoid those type of drinks like the plague, mainly because I think I may like them too much.  And that may cause me to never sleep again.   [vimeo http://www.vimeo.com/52203551 w=500&h=881] <p><a href=”http://vimeo.com/52203551″>Spencer’s No-Hands Jerk</a> from <a href=”http://vimeo.com/outlawcrossfit”>The Outlaw Way</a> on <a href=”http://vimeo.com”>Vimeo</a>.</p> This is just Awesome.   Workout of the Day   Strength 3 Position Snatch (Hi, Mid, Ground) Work to a heavy set in 15 minutes.   Metcon “SQT” 3 RFT...Read more

Don’t forget   5:30p on Friday – Ultimate Football.  I promise, information pills it’s fun and a great workout.   Saturday at 11:30a – Running Clinic   We Are Dabblers from Practice CrossFit.  It’s their story of their first weightlifting meet.  Emmaline is signed up for her first meet November 11, and I need to get off my butt and get a singlet.  I love this story.   The Ten Things That Happen When You Begin CrossFit.  This article was sent to me by Steve W, who I haven’t seen in person in awhile…but Steve always sends me cool articles.  He’s a funny guy with a good eye for interesting content.  And he knows a good pizza place when he finds one. [youtube http://www.youtube.com/watch?v=qx8xYvrOfQw?rel=0&w=560&h=315] Just in case you missed it… Workout of the Day   50 Kettlebell Swings Run 800m Then 3 Rounds 16 Toes to Bar 16 Pistols Then...Read more

I spent 3 days last week at Outlaw Camp, story training with some of the best CrossFit and weightlifting coaches in the country.  It was an excellent event, price and well worth the money.  It was geared toward experienced CrossFitters, and you needed to understand the “language” of CrossFit to get the most out of it.  I would recommend this camp to experienced CrossFitters.  Rudy Nielsen, the head Outlaw, has an near encyclopedic knowledge of CrossFit WODs in nearly all their forms.  All that knowledge, with a deep desire and thoughtfulness in how to get better led Rudy to create the Outlaw Way.   The reason I was attracted to the Outlaw Way is that Rudy and I generally believe the same things about CrossFit.  His first belief is “Everything is Everything”, meaning everything we do should carry over, or have transference, into everything else we do.  I completely agree...Read more

I should have done this in yesterday’s post: Congrats to Nick Z. and Jen C. for their outstanding performances this weekend at the SICest of the Southwest CrossFit Competition in Scottsdale, about it AZ.  Nick finished 5th in an absolutely stacked field, # 40mg full of high level Regional competitors.  Nick was extremely balanced across several tough WODs. Jen finished 7th in the Intermediate Division.  Jen had a tough go at the first 2 WODs, advice but ended up with 2 strong finishes, taking 5th in WOD 3 and 3rd in WOD 4. As I’m sure you’ve noticed, Nick and Jen are gifted athletes and extremely hard workers.  It will be fun to see them grow as athletes over the coming months. I’ll talk about my experiences at the Outlaw Camp in the next couple of days, but I wanted to share this nugget with you. I had the worst...Read more