Crossfit has been dealing with a lot of hate recently. People don’t like it because it’s different, and it’s not easy. They attack it because they feel intimidated by it. That’s okay though, it’s a natural human instinct. Let them waste their words until they find something else to bitch about. I’ll just keep progressing.
Speaking of progressing, I have been following the Outlaw Way for 2 months now and have seen significant gains in my power, strength, and overall skill in complex movements. It’s not an easy program, so I would not recommend it to beginners. I highly recommend it to those who have been following Crossfit for several years and need to step it up a notch.
Here’s the breakdown:
Everyday focuses on barbell gymnastics, actual gymnastics, and conditioning. Most days they will throw in strength training but that is not the focus. The focus is on the hard stuff.
When I say “the hard stuff” I mean the shit most people can’t do like Muscle –ups, handstand walks, snatch’s, cleans, behind the neck jerks, hand stand push-ups, and some kettle bell shit like snatch’s and thrusters. This is the stuff WE avoid when programming our own WOD’s. These guys FOCUS on that stuff; so when the time comes to complete a Fran you give a sigh of relief.
Here’s a template:
BBG (barbell Gymnastics)
1) Pause Clean (2 count at top of knee): 2rm- 1×2@95%, 1×2@90%
2) Behind-the-neck Split Jerk from blocks (drop each rep): 2rm- 1×2@95%, 1×2@90%
1a) Pendlay Rows: 4X3 – heavier than last week, rest 90 sec. 1b) Bench Press: 4X3 – heavier than last week, rest 90 sec.
100′ HS Walk
25 DB Snatch (alternating) 60/40#
20 DB Snatch (alternating) 60/40#
15 DB Snatch (alternating) 60/40#
100′ HS Walk
Not the easiest day at the gym right there. This is what you do everyday, 5 days a week following the outlaw way. 5 days a week you are lifting 90-100% of your personal record in Olympic lifts. How do they do this without burning out? Because you are performing fast lifts like cleans and snatches instead of slow lifts like deadlifts. Slow lifts cause more fatigue on the muscles because of overall load time. Therefore, slow lifts require longer recovery than faster lifts.
I didn’t believe it until I started. I thought I would burn out right away. I am not going to lie, the first 2 weeks kicked my ass, but eventually I got in the rhythm and I can’t imagine using any other programming.
Here’s my progress in 2 months:
Clean: 175 – 205
Jerk: 185 – 210
Snatch: 115 – 155
Squat: 240 – 260 (hardly doing any squats)
On top of this I can now handstand walk 20 feet unbroken and string together muscle ups.
All this in only 2 months
It’s tough, but that’s what it’s supposed to be. You should not be going to the gym saying “today is going to be an easy day.”
If you are not proficient in Snatches and Cleans yet, then get some profession help to learn these techniques before beginning. This stuff can cause injury if not done correctly. It will also be a waste of fucking time.
Read more about the Outlaw way