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  • Workout 07/04/17

    Todays workout features a simple, useful and extremely underused movement, the ring row. During the workout you will be tempted to just blast through them with little to no thought, don’t, performing a quality ring row strengthens many areas that many struggle with. Pulling towards your body horizontally correctly strengthens the upper back, shoulders, forearms, biceps, glutes, midline, quads….the list goes on. Great video from Carl Paoli above on forearm position and how it carries over into other movements.

    Mobilise/dynamic stretch

    Warm up
    Coaches choice

    Skill focus
    Thruster
    Ring row

    WOD
    15min AMRAP
    In pairs, you go I go
    7 thruster 40/25
    7 ring row

    Cool down/stretch/foam roll

    Sleeveless Thursday 06/04/17

    Teamwork dudes, teamwork. It’s a reasonably heavy prowler push so you need to get organised, no heroes, everyone needs to get a push in no matter how short. 

    Mobilise/dynamic stretch

    Warm up
    Coaches choice

    WOD
    In teams
    200m prowler push 100kg
    2k row/slamball over shoulder*
    200m prowler push 100kg
    2k row/slamball over shoulder*
    200m prowler push

    *Whilst 1 team member rows the rest of the team amraps slamball over shoulder 1 work at a time.
    Split the 2k row up between you.

    Cool down/stretch/foam roll

    Coming up Friday 07/04/17

    15min AMRAP
    In pairs, you go I go
    7 thruster 40/25
    ring row

    Workout 05/04/17

    Watch the legendary Pyrros Dimas perform a power clean with 170kg. Look at his full extension and how close he keeps the bar, then the speed of the elbows as he pulls under to ‘catch’ the bar. Todays session is all about repetition, trying to hit positions and maintain speed. ANY form breakdown during the EMOM and you must drop down to the previous weight.

    Mobilise/dynamic stretch

    Warm up
    Coaches choice

    Skill focus
    Power clean

    WOD
    10min EMOM
    In pairs, you go I go
    1 power clean

    Add weight to each working set, if form breaks down, drop down to previous weight.

    Then

    Not for time
    Perform 50 reps with approx 60-70% of the heaviest rep from the EMOM between you, you go I go

    Cool down/stretch/foam roll

    Coming up Thursday 06/04/17

    In teams
    200m prowler push 100kg
    2k row/slamball over shoulder*
    200m prowler push 100kg
    2k row/slamball over shoulder*
    200m prowler push

    *Whilst 1 team member rows the rest of the team amraps slamball over shoulder 1 work at a time.
    Split the 2k row up between you.

     

    Workout 04/04/17

    You could fork out £20 for a mini chipper similar to the one above or you could just come to todays sessions, and then spend the cash on a new pair of lungs afterwards!

    Mobilise/dynamic stretch

    Warm up
    Coaches choice

    WOD
    Mini chipper
    30 pull up
    30 burpee box jump
    30 plate sit ups 15/10
    30 burpee box jump
    30 pull up

    Cool down/stretch/foam roll

    Coming up Wednesday 05/04/17

    In Pairs
    10min EMOM
    1 power clean each
    Add weight after each lift, if you reach form breakdown then drop down to the previous weight before continuing.

    Then

    Take the weight down to approx 60% of heaviest lift from the EMOM and between you perform 50 reps you go I go (25 each). Every one of these reps should be performed as well as possible. This part is NOT for time. 

     

    Workout 03/04/17

    Today we kick the week off with  some kettlebell based shenanigans. Get that hinge working for you and focus on the hip ‘snap’ to get the kettlebell moving. If you need to use a lighter bell for the snatch then that’s fine.

    Mobilise/dynamic stretch

    Warm up
    Coaches choice

    Skill focus
    KB clean & snatch

    WOD
    5 rounds
    20 KB swing
    10 KB clean
    5 KB snatch
    200m run

    Cool down/stretch/foam roll

    Coming up Tuesday 04/04

    30 pull up
    30 burpee box jump
    30 plate sit ups 15/10
    30 burpee box jump
    30 pull up

     

    Workout 31/03/17

    This is either a classic paper, scissors, stone AMRAP between Chris and Owen or just one of the hundreds of fistbumps witnessed during the CrossFit Open over the last 5 weeks. Cherish every fistbump you receive as we guarantee you earned them.

    Can’t wait until the Outcast Intramural Open 2017 awards ceremony, you don’t wanna miss this, 12.30pm start. Which team is gonna take the title?

    Mobilise/dynamic stretch

    Warm up
    Coaches choice

    Skill focus
    Clean

    WOD
    12min Ladder
    Get as far into the ladder as posssible, adding 3 reps each time
    3 power clean 60/40
    3 T2B
    6 power clean
    6 T2B 
    9 power clean
    9 T2B
    12 of each…15 of each, etc

    Cool down/stretch/foam roll 

    Sleeveless Thursday 30/03/17

    Been far too many sleeves around on Thursdays of late, how you gonna expect them pythons to grow if you don’t let them breath????

    Mobilise/dynamic stretch

    Warm up
    Coaches choice

    WOD
    ‘Fight Gone Bad’ style

    Three rounds of:
    HSPU or press ups  (Reps)
    Goblet squats 20/16 (Reps)
    Row (Calories)
    Sit ups (Reps)

    In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    Cool down/stretch/foam roll

    Coming up Friday 31/03/17

    12min Ladder

    3 clean 60/40
    3 T2B
    6 clean 60/40
    6 T2b
    9 clean 60/40
    9 T2b…..et, adding 3 reps each time until 12min is up.

    Workout 29/03/17

    Next time a friend asks you what this CrossFit stuff is you keep banging on about, show them this video. Pretty accurate we reckon;)

    Mobilise/dynamic stretch

    Warm up
    Coaches choice

    WOD
    In pairs, 2 rounds for reps (you go I go on each)
    2min max reps stone/slamball to shoulder
    1min rest
    2min max reps ring rows
    1min rest
    2min max reps burpees
    1min rest

    Cool down/stretch/foam roll

    Coming up Thursday 30/03/17

    ‘Fight Gone Bad’ Style
    With a continuously running clock, max reps on each movement
    1min HSPU/press up
    1min goblet squat 20/16
    1min sit ups
    1min calorie row
    1min rest

    3 rounds

     

    Workout 28/03/17

    What can we say about the last 5 weeks? It truly has been one of the best things we have ever done at Outcast, we have been involved in the CrossFit Open since it’s inception in 2011 and it’s always been something to look forward too as every year we, along with almost every other affiliate around the world will have many ‘moments’ that make it unforgettable. Many achieving things they never thought possible, to the friendly competition that manifests between friends.

    Deciding to do it in house this year and split into 5 teams was something we wanted to do, with entry fees going towards helping a good friend and member and his family at a testing time in their lives. Getting up at 5.15am every Friday (with the odd trip to local leisure centre to borrow dumbbells) was more than worth it, along with all the mathematising to work out scores through several layers of scaling. Seeing the online banter get more hilarious each week, the team logos and sabotaging of team photos. Most of all though looking forward to every Friday to watch a gym full of friends pushing, shouting and willing each other on to do their absolute best, a gym full of once strangers become a community of people with a single goal….ENJOY LIFE.

    So from Dan, Owen, Kerry, Ian, Rob and Kath, we thankyou all for making the last 5 weeks so incredibly awesome and rocking the Outcast spirit from beginning to end. Don’t forget the awards ceremony this Saturday from 12.30pm where we will be crowning the victorious team along with a few other awards.

    You guys rock!

    Mobilise/dynamic stretch

    Warm up
    Coaches choice

    Skill focus
    Bench press set up

    WOD
    Bench press
    10-5-3-1-1-1-3-5-10

    Cool down/stretch/foam roll

    Coming up Tuesday 29/03/17

    In pairs, 2 rounds for reps (you go I go on each)
    2min max reps stone/slamball to shoulder
    1min rest
    2min max reps ring rows
    1min rest
    2min max reps burpees
    1min rest

     

    Workout 27/03/17

    I know we’re running and not rowing but the idea is the same, run FAST then learn to control your breathing and embrace the suck!

    Mobilise/dynamic stretch

    Warm up
    Coaches choice

    WOD
    ‘Running Tailpipe’
    5 rounds for time
    250m sprint
    2 x KB rack hold

    Cool down/stretch/foam roll

    Coming up Tuesday 28/03/17

    Bench press
    10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10 (AHAP but every round must be unbroken)