Announcements
Outlier programming is now on SugarWOD! Weekly programming will still be published to our website, but is now also available via the SugarWOD app. This will allow you to view the programming conveniently on your phone and log your results (both class programming and your own personal lifts/benchmarks). Download the app and search for Outlier CrossFit, use the code “complexbear” to join the gym.
Download Android: www.sugarwod.com/android
Download iPhone: www.sugarwod.com/ios
Outliers will be drinking cider on November 10th. Join us at Bivouac Ciderworks at 2pm for some drinks and food.
https://www.facebook.com/events/268348427016386/
Outlier baby shower on November 11th.
https://www.facebook.com/events/282208612616279/
Now taking pre-orders for Outlier hoodies. Available in charcoal black or triblend blue. Price is $50.
Pre-order here: https://goo.gl/forms/Rv3CvsBryaJKKxOh2
Holiday Party is Friday December 14th! Mark your calendars. More info here:
https://www.facebook.com/events/1491925837618947/
Programming Note
Having finished up our push/pull cycle, we are still in a deload week (of sorts). Starting next week, we will build on Coach Jess’s gymnastics class as we move in a 4 week gymnastics focus (this time as an entire gym). There will be days each week where we have time dedicated to gymnastics skill work, or a structured workout similar to last Friday’s HSPU intervals.
MONDAY, NOV 5
STRENGTH
Front squat 5×2
Toes-to-ring 3×10
Warm up and then perform 5 working sets for the front squats. Aim to start your first working set at approximately 75% or more of your 1RM.
Superset the toes to rings with the front squats. Perform 3 sets of 10 TTR, so they do not need to occur after every set of front squats. Perform TTR strict if possible.
METCON
AMRAP 10:
21 American KB swings (53/35)*
15 wall balls (20/14)*
9 burpees
Rx+
KB swings – 70/53
Wall balls – 30/20
TUESDAY, NOV 6
STRENGTH/SKILL
3 rounds, NFT:
8L/8R weighted box step-ups
8L/8R single leg DB RDLs
Chose your own weight and box height for the step-ups. You can hold a KB or DB in the goblet position.
Superset with single leg dumbbell Romanian deadlifts. Again, choose your own weight. Perform 8 on one leg, then 8 on the other.
METCON
3 rounds, teams of 2:
30 pull-ups
30 deadlift (225/155)
30 box jumps (24/20)
400m run – together
Split up reps as needed, except for the run in which the partners will run together.
Scaling options:
Pull-ups – banded pull-ups, jumping pull-ups, ring rows
Deadlift – reduce weight
Box jumps – box step-ups
WEDNESDAY, NOV 7
STRENGTH
EMOM 8:
1 clean & jerk
Perform 1 clean & jerk every minute for 8 minutes. This is warm-up for today’s metcon, warm-up to at least your final weight in the metcon. Any type of clean (power or squat) and any type of jerk (push or split) is allowed.
METCON
2011 CrossFit Games Rope-Clean Event
For time (15 min cap):
5-4-3-2-1
Rope climb
Clean & jerk*
*Increase clean & jerk weight each round:
M: 145-165-185-205-225
F: 115-125-135-145-155
Scale the weight as needed, but you should add weight each time .
Rope climb scaling options:
Lying to standing rope pull
Stationary sled pull (use pulling ropes)
THURSDAY, NOV 8
METCON
EMOM 18:
Min 1 – 20/16 cal bike*
Min 2 – 40 double unders
Min 3 – rest
*Rowers may be used if needed. If you like, alternate between biking and rowing.
Note number of rounds completed (max is 12 rounds).
This EMOM has 1 minute of built in rest so you should really push the bike/row and double unders to the max.
FINISHER
3 rounds, NFT:
25 GHD or abmat sit-ups
Max set banded tricep extension*
*Attached light band to rig and perform a max set
FRIDAY, NOV 9
STRENGTH
Every 90 sec x 6:
3 strict press
METCON
25m DB walking front rack lunge* (2 x 50/35)
400m run
30 burpees
-Rest 5 min-
50 DB front squats (2 x 50/35)
400m run
30 burpees
*Begin lunge at end of stairs, finish at bay door
Note time of each WOD