Monday WOD – 040615

Outlaw Camp

Rudy (The Bearded Wizard), Cal, Nicole, and I at Outlaw’s Science and Precision Training Camp this weekend!

Calling all Performance Athletes!
I have put a considerable amount of time and research and planning into an off-season template that I feel is going to concurrently improve your strength, endurance, and CrossFit skills. It’s going to be a 6 day per week training schedule. I need to know who is on board and willing to commit to this program.

This is geared towards those of you who want to compete locally or train for the Open in 2016. This program will go through cycles and take you all the way to the 2016 Open.

The volume will vary, but understand that it will require an average time commitment of 2 hours per day, 6 days a week, participating in classes and doing extra work.

As we get into it, we will tinker with the programming to customize it to each of your specific needs.
Comment below if you want to jump on or continue on the performance track (alternatively, you can contact me privately).

And Fitness peeps, A LOT of the new stuff I have planned is going to be in regular classes and in our specialty classes, so you are not missing out on all the fun by following our Fitness track. This is going to be the year that everyone gets really good at everything!

Feel free to ask me any questions about it.

SCHEDULE UPDATE!
Our first Mobility and Recovery Class will be Wednesday, April 8th at 6:30pm.
Our first GOAT Class will be Sunday, April 12th at 9am.
Our first Strength Class will be Sunday, April 12th at 10am.

GOAL SETTING
In conjunction with our new training cycle starting up, we want to take this opportunity to hear from all of you. We have created a quick, easy Goal Setting Worksheet to help you think through what motivates you to do CrossFit and what goal(s) you have. FYI – This is a new Worksheet we are going to be using with all new On-Rampers, so a couple of the questions may be aimed at beginners. But we wanted to get all existing members to fill it out as well.
Please take 2 minutes to fill out our Goal Setting Worksheet!

NEW PROGRAMS AND CLASSES
To see details and descriptions of all our new classes, head to our new Programs and Classes Page.

WORKOUT OF THE DAY

Fitness
1. Overhead Pause Squats – 5×5 w/ a 5 sec. pause in rock bottom

2. For time:
2 Rounds of:
50 KB Swings 53/35
25 Burpees
Then, no rest,
50 Wallballs 20/14

Performance
1. Overhead Pause Squats – 5×5 w/ a 5 sec. pause in rock bottom

2. For time:
2 Rounds of:
50 KB Swings 53/35
25 Burpees
Then, no rest,
50 Wallballs 20/14

EXTRA:
3. 15:00 find your 5RM Deadlift (don’t do too much volume here!)

4. 20:00 Recovery Row – HR under 150!