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

We gave a quick rundown of upcoming events last week, # 60mg but are going to go more in depth tonight. Get our your calendars! Muscle-Up Clinic this Wednesday, healing October 24th at 7:30pm. Make sure to sign up on Facebook under the events section. Friday at 5:30pm we will be playing Ultimate Football at TL Davis. Think Ultimate Frisbee Rules with a Football. No contact…just running around. You don’t even have to be good, adiposity just bring a good attitude. The 4:30pm class will a regular class  in the gym. There will also be the monthly Bunco Game. Make sure you sign up on Facebook so we know how many tables we need. It will also be a potluck, so specify on the event page what you will be bringing. Saturday, October 27th we will be having a running clinic with Jonathan W. We will be video taping the...Read more

Hope everyone is ready for the weekend!   5:30am Class gets it done before most people get up! 9AM “Grace“ 30 Clean & Jerks 135#/95# 10AM Strength: Clean & Jerks Metcon: AMRAP 7 start with 3, # approved then 6, rx 9, +3 each time Deadlift 225/155 Hand Stand PushupsRead more

Brian left Wednesday morning for Outlaw Camp. For those of you who don’t know of Outlaw or the Outlaw Way, order it is a CrossFit gym in Virginia that places an emphasis on the competitive side of CrossFit. First – they place a heavy emphasis on the Olympic Lifts, drug especially the Snatch. Here are the Three Tenets of the Outlaw Way 1. Everything is Everything 2. The Doomsday Principle 3. Be Stronger Sound cryptic? Maybe a little…but you  know there will be a complete rundown when he returns. We don’t strictly follow the Outlaw Way, but we have been using similar programming for the past couple of years. You may see familiar things as you peruse their website.   Rudy and Brian Workout of the Day Strength  Power Snatch – Snatch Balance – Overhead Squat – Hang Squat Snatch Work up to a heavy single in 15 minutes Metcon...Read more