__ This past weekends Training Camp was a pretty big change from the beatdown we received a couple weeks ago. But what we lacked in expended energy, we gained in exceptional instruction and mental preparation for competition. It was a little smaller group but as one might assume with the Outlaws, we all freaking had an absolute pleasure meeting each other and shooting the breeze all weekend. Before I get into this, my o ne regret for the whole weekend was not going out with everyone Saturday night. Seems as though some of the strangest yet, hilarious altercations occur during those outings. Anyway, on to the fun!
Friday night – Oly night was pretty successful for almost everyone, with something like 8 PR’s. I am sad to report I wasn’t able to pull more than 195 on the snatch, and yet again, missed 265 on the jerk. The best part (or worst part) was finding out that the thing holding me back from competing with Donny Shankle (no chance in a million years by the way) is my stupid right elbow. Thanks to baseball, I have some pretty serious issues with the shoulders and the right arm in general, so, I got that working against me. Time to get some accessory work done!
Saturday brought one workout at Outlaw, then 2 more over at CrossFit Woodbridge, which was awesome!
#1 – 8 minute AMRAP of:
7 OH squats 135/95
14 toes to bar
21 KB swings 2/1.5 pood
Holy grip killer! I was able to blast through the first round, breaking up the T2B in two sets to save the grip. Then the Kb swings, which were strict as hell standards, I got in two sets as well (with 1 miss I think). Basically after that, T2B and KB swings became a challenge of focusing on keeping you fingers tight. Got something like 2 rounds and 33 total reps (almost though the third round). The whole group battled through in 3 heats and we had a blast.
Over at CrossFit Woodbridge (no offense Rudy, but their gym is WAY easier to hang out in for an extended period, but I know you know that!) we hit up workout #3 from last years Games.
#2 – 5-1 ladder of:
Shoulder to overhead 145, 165, 185, 205, 225/95, 105, 125, 145, 165
Was a little nervous going into this one seeing how I am hoisting 220# up a rope 15 times. But, after going through a fun handstand walking tutorial, then a rope-climbing tutorial, we were all ready to see how this one would go. It was tiring as hell, but I was able to finish in 8:26, a time I would like to shave at least a minute off of, but after the grip killer earlier, was pretty happy with. Another good talk on being prepared for everything and we were all ready for the final workout.
#3 – 1000-750-500 meter row with 20 box jumps and 10 HSPU’s each round
This one was a pretty interesting one. I paced the row (perhaps just a hair too much), got all the box jumps unbroken (except for one slip up) and almost all the HSPU’s faster than ever before. I was going into the final 10 HSPU’s probably about 20 seconds slower then THE Jay Rhodes, but then I hit my wall at 7 reps. It took me about 1:30 to get those final reps, and it pissed me off. But, that was kind of the point of this weekend, work on problems!
The final day brought in incredible talk on nutrition with David “Chef” Wallace. This dude knows his shit! If you can hang, I recommend getting in touch with him because he’ll blow your mind. Then make you strong and ripped (if that’s your goal of course). Our final workout of the weekend was another sneaky one.
#4 – 10 muscle ups buy in, then:
4 rounds of:
40 double unders
10 pistol squats
Rest 1 minute, then:
5 minute to establish a 2RM weighted pull up
Using the higher ring set up made it a little tougher on me, but I burned through the DU’s and pistols unbroken and then hit the pull ups a little over eager. Got only 70# (again, with the 220# body, made it a little tougher); would have loved to get 85 plus, but oh well. We hit a squat clinic after that and called it a weekend!
Yet again, an absolutely wonderful weekend where we learned a ton, had a blast and became a crap-ton better at exercising.
Looking forward to a couple weeks when we can do it all again in Florida!
Never Stop, GET FIT.
Get Discounts Below!