11/20/14

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IMG_4243Air Force WOD

For Time:

20 Thrusters 95/65

20 Sumo Deadlift High Pull

20 Shoulder to Overhead

20 Overhead Squats

20 Front Squats

Every Minute you must stop where you are and perform 4 burpees

 

11/19/14

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10408010_873261626039825_7142255294478251290_nDeath By:

Push ups and Sit Ups

————————

Death By:

Burpees


11/18/14

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IMG_4795Push Press- 5rm

——————–

Fight Gone Bad

3 Rounds- 1 minute at each station

Wall Balls(20/14)

Sumo deadlift high pulls(75/55)

Box Jumps(20)

Push Press(75/55)

Row for calories

Rest


11/17/14

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Inverse Tabata Hang Cleans(135/95)

Inverse Tabata Front Squat(135/95)

Inverse Tabata Deadlift(135/95)

 

Inverse Tabata means 10 seconds on 20 seconds off.  You will do 4 minutes (8 intervals) at each exercise, resting 2 minutes between movements.)

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15 Min AMRAP

5 Burpees

10 Pull ups

30 Double Unders


11/13/14

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:30 work, :30 rest for 10 min

Plank Hold

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3 Rounds for time:

30 Overhead Walking Lunges(135/95)

30 Box Jumps(30/24)


11/12/14

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800 meter Progression workout #2

3 sets: 4 x 200 meter run

60 second rest between reps

3 minute rest between sets


11/11/14

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For Time:

400 meter run

21 Thrusters(75/55)

21 Pull ups

15 Thrusters

15 Pull ups

9 Thrusters

9 Pull ups

400 meter run

21 Thrusters

21 Pull ups

15 Thrusters

15 Pull ups

9 Thrusters

9 Pull ups

400 meter run


11/10/14

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With a Running Clock:

0-15:00

Find your 1rm Squat Clean

15:01-30:00

Find your 3rm Front Squat

30:01-45:00

Find your 5rm Back Squat


11/5/14

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5 Rounds:

800 meter run

1 minute Plank

2 minute Rest


Girls Gettin It!!

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We have a lot of work to do ladies!!


10/30/14

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10 Rounds For Time:

5 Clean and Jerks(135/95)

1 Round of Cindy

(5 Pull ups, 10 Push ups, 15 Squats)


Nighttime Recovery

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This is a Secret Weapon! Recover faster than ever with this product.

We stock these at the gym or you can order online www.advocare.com/140835590


10/29/14

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5 Rounds:

12 Max Distance Broad Jumps

200 meter sprint

90 second rest between rounds


10/28/14

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10 Rounds:

500 meter row

10 GHD Sit ups


10/23/14

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3 Rounds:

1 min Plank 

1 min rest

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30-20-10

Deadlift 225/155

Burpees

10-20-30

Front Squat 155/105

Burpees


Great Shoulder Workout and Inspiring Video!

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Try this workout! 20 Kipping Handstand Push ups followed by one minute handstand hold. Rest about 5 minutes and do it again


10/22/14

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3 Rounds:

800 meter run

2 min rest

400 meter run

2 min rest

400 meter run

2 min rest

200 meter run

4 min rest

 


225 Pound Power Snatch for 5 Reps

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10/20/14

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For Time:

20-15-10-5

Power Santches(115/80)

Box Jump overs(24/20)

Immediately Followed by

20-15-10-5

Front Squats(115/80)

T2B

Immediately Followed by:

Wall Balls(25/20)

Burpees


Great Butt and Leg Workout

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CrossFit Outrage, Try this leg and booty blaster! 4 sets of 10 for each movement. Embrace the Pain and see Results!


10/15/14

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3 Rounds

800 meter run

1 minute rest

400 meter run

1 minute rest

200 meter run

4 minute rest


10/14/14

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Partner 20 min Amrap:

Each person completes

3 Deadlifts(225/155)

3 Box Jumps(24/20)

then each person does

6 Deadlifts

6 Box jumps

then 

9

9…….. and so on til the clock reaches 20:00


10/8/14

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For Time:

100-80-60-40-20

Double Unders

25-20-15-10-5

Toes to Bar


Advocare OmegaPlex

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All Omega-3’s are not created equal. Make sure that you’re getting what you pay for. In a recent study done on the Dr Oz show, a number if Omega 3 brands were tested to see if they had the ingredients in them that the bottle stated they had.

Out of 24 products only Advocare and one other product had the ingredients and the quality of Omega stated on the bottle that Dr. Oz and Consumer Labs pointed out.  30% of the products tested failed including some were already spoiled even in the sealed bottles.  See the video here:


10/2/14

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Strength:

Deadlift- 5rm touch n go

 

Wod:

Festivus Games wod 2

10 min amrap

50 Burpees over the bar/ 30 for novice division

30 Back Squats(95/65)/ (65/45 for novice

10 T2B/ 10 sit ups for novice


Advocare Nighttime Recovery

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This is 100% the BEST product on the market for recovery! 


Handstand Push up work

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Try this workout if you really wanna blast your Shoulders and develop a ton of Bodyweight strength. 20 Kipping Handstand push ups with a 1 minute Handstand hold after. Rest about 5 minutes and get another!

Embrace the Pain! Get Results!


Jorie Courville

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Jorie Courville snatching 130 pounds!


10/1/14

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Tabata 20 sec work/ 10 sec rest for 10 min:

Plank Hold

 

Partner 15 min Amrap:

12 Burpee Box jumps(20)

40 meter Bear Crawl

Partner 1 completes one full round, then partner 2 completes a round. Score is total rounds


9/30/2014

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Warm up:

1 mile run

 

Wod:

3 RFT:

60 Double Unders

30 Wall Balls(25/20)

15 Deadlifts(245/175)


9/25/14

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Strength:

Back Squat- 5 rep max

Wod:

One Time through for Max Reps

2 Min Max Wall Balls 20/14

2 Min Max Pull Ups

2 Min Max Power Cleans 135/95

2 Min Max Burpee Box Jump Overs 24/20

2 Min Max Power Cleans 135/95

2 Min Max Burpees Over the Bar

 

Shoot for over 200 reps!


Are You A Goonie?

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The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. The important thing is the attitude of the athlete, the desire to get to the top. Never Give Up!10690299_763717383669663_8246630578858542259_n


The Advocare 24 Day Challenge!

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With the Advocare 24 Day Challenge, there are two phases. The Cleanse Phase and The Max Phase. People are seeing drastic results in just 24 days with this product!IMG_6719

The Cleanse Phase:

Proper absorption of nutrients such as carbohydrates, proteins, fats, vitamins and minerals is essential to maintaining a healthy body. However, periodic lifestyle changes may generate the need for a “fresh start” – that’s where the Cleanse Phase comes in. On Days 1-10 of the 24-Day Challenge™, you will take three products (Herbal Cleanse, OmegaPlex®, and AdvoCare Spark® Energy Drink Mix).These products, with a healthy diet and exercise help to rid your body of toxins and prepare your body to better absorb nutrients. This isn’t the kind of cleanse where you drastically reduce calories or consume only liquids – this is the beginning of a healthier lifestyle!

 

The Max Phase:

After completing the Cleanse Phase, it’s time to move into days 11-24: The Max Phase. The Max Phase is about fueling your body in order to achieve maximum results. During this phase you will take three products (Metabolic Nutrition System – MNS®, Meal Replacement Shakes, and Spark) that work together to provide you with sustained energy, appetite control, core nutrition and overall wellness. Upon completion of the 24-Day Challenge™, these products can continue to be taken every day as part of a healthy lifestyle.

We stock all these products at CrossFit Outrage. Call or come by for more information on the 1st step to a healthy Lifestyle. 337-277-1600


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I’ve been getting a bunch of #Lafayette #Louisianalocals asking when I’ll be holding my next workshop. Well… I’m excited to be teaming up with @ryandesormeaux to host a workshop at Crossfit Outrage this Saturday, September 6th at 11am. We will not only talk about how #Advocare impacted my life and helped me exceed but my goals, but also the importance of proper nutrition and exercise. Join us, bring a friend, hell… Bring ya mama and let’s get Sparked upWe’ll be making moves at 116 Luke St. Lafayette, LA 70506 #WeBuildChampions10646643_10101094013764920_1403604999826167588_n


We will be hosting the Festivus Games October 18th, 2014!

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ABOUT THE FESTIVUS GAMES

The first Festivus competition was held on April 30th. The concept was simple yet long overdue. A fitness competition designed for novice and intermediate athletes only. No fire-breather types allowed. Since these people make up 95% of athletes it made sense to have a competition designed for only them.

The idea is that there would be no scaling. No athlete whether 6 months in or brand new would need to scale any of the events. This competition was to be about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone could deadlift..just how much?

So the first competition sold out pretty quickly and about 70 athletes from several states showed up to compete. Everyone left excited and motivated to compete again. So when we received a few emails from some athletes wondering when we would do another this past September we decided to go for it. This time around over 120 athletes from 7 states showed up to compete. Again everyone had fun and were itching for another Festivus competition. Again the emails started coming in and we decided to hold a winter competition and because we wouldn’t have use of the outdoors we limited it to 100 athletes. In the first 2 hours of open registration we sold over 30 spots. The rest sold out in 2 days.

So that brings us to today and the creation of the first national version called the Festivus Games. Novice and intermediate athletes from across the country will compete in a 1 day event, all on the same day. We will crown individual champions from each participating box and a national champ as well.

You can count on a feat of strength for sure!


Tips For Getting Your First Bar Muscle Up!

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Oh, the bar muscle up. It’s one of my favorite movements! If you are trying to get your first bar muscle up, here are some tips to help you get there. Now, before you try to attempt this, you should be proficient with kipping pull-ups, kipping chest-to-bar pull-ups, and dips.

The bar muscle up is actually quite simple, considering how much momentum you can gain by using your hips. Maintaining a strong core throughout is key, because if you lose your midline, you’ll lose your momentum.

When I first learned these, jumping to the bar really helped me channel the aggression I needed. Start by standing about two feet away from the bar and jump into a kipping swing. Aggressively drive your head through like you would in a kipping pull-up, letting your body extend into a tight and controlled arch position. Emphasis on the tight position – no loosey goosey!

Screen-Shot-2014-07-08-at-9.47.18-AM

As you keep your gaze fixed forward (pick a spot that’s in front and slightly down), and start to swing back, engage your lats and pull down towards your hips as hard as you can while popping your hips towards the bar. Make sure you are pulling towards your hips and not into your chest. Think about leading with your hips, not with your legs or feet. This will help create the space to pop your shoulders up and over. The higher you can get your hips up, the more momentum you will have to get your shoulders up and over into the catch position. And the higher the hips, the less arm bend you will need, which allows you to be more efficient! I’ve seen people make the mistake of trying to do a really aggressive chest-to-bar pull-up. Think about why you wouldn’t do that; if you pull to your chest, you leave no room to transition over the bar, so how are you going to get your shoulders up and over? Here is what it should look like….

BarMU-1024x576

If you find yourself struggling, practice an aggressive kipping swing that allows you to practice the lat engagement and straight arm pull down while popping your hips up. As you get stronger here and learn to let the momentum of your hips carry you, the transition of throwing your shoulders up and over the bar will become much easier.

I hope these tips help you get your bar muscle up!


Heart Rate Monitoring at CrossFit Outrage!

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We will be using Heart Rate monitors for some of our workouts now at CrossFit Outrage. There are great advantages to HR training. We can dial in on your fat burning zones so you can see the very best and fastest results. Each person will be training at their optimal heart rate so we can customize each persons programming. Below the workouts written on the board will be your heart rate zone. Stay within that heart rate for your best results. If you do not have a HR monitor, I strongly suggest you get one. Only CrossFit Outrage has this type of training available! I can’t wait to see everyone’s results!

Why is it important to monitor your heart rate when you exercise?

  • Your heart rate is a convenient, reliable, personal indicator of the intensity of your exercise.
  • It’sgood to know the intensity of your exercise so you can vary itdepending on your fitness level and the goals you want to achieve byexercising.

Heart rate monitoring brings following benefits to all levels of users:

Exercise Beginner

  • Teaches you about your body’s reaction to exercise
  • Keeps you from starting out too hard (as beginners are often tempted)
  • Helps you control the intensity of your exercise routine
  • Provides feedback on your improvement

Regular exerciser

  • Helps you control the intensity of your exercise program under different circumstances
  • Helps you fine-tune your program for the best results
  • Gives you plenty of feedback both during and after a session, teaching you more about your body’s reaction to exercise
  • Helps you see how you’re progressing

Serious exerciser

  • Helpsyou make sure you work out at the right planned intensities for yourtraining program (hard enough on hard days, light enough on recoverydays, enough recovery between intervals, etc.)
  • Enables you to track and accurately adjust your training program
  • Teaches you about your body’s reaction to training, providing an early warning of overtraining, flu, etc.
  • Provides feedback on your progress

Running Classes Now Offered at CrossFit Outrage!

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Group workouts can help you run farther and faster—plus, they’re just plain fun! With eight different ability levels, from beginner to super-advanced competitive runner, you’ll find the right fit. During our Running classes you’ll do a variety of coached workouts and enjoy the camaraderie and safety of group running. Classes include steady-paced runs, speed training, intervals, and tempo runs.

 

Benefits

  • Get fit with beginner, intermediate, and advanced classes
  • Train to race 5Ks, 10Ks, half-marathons, marathons, and more
  • Improve running economy, form, muscular strength, endurance, and speed
  • Increase confidence and mental toughness
  • Enjoy the camaraderie of your fellow runners

“Be water.” What the heck does that mean?

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Water has few limitations. It fills a space completely. It finds its path or it makes its own. It carves away slowly, or tears through with uncompromising force.To be water is to take what comes at you and shape yourself to it. To be water is to deal with what is right in front of you, exactly as you are in that moment.Water doesn’t come back later when the situation is different or when it feels stronger. It doesn’t need to be different or know the outcome before applying itself. It finds the outcome by applying itself.

Every day, every moment is unique. It never happened before and it will never happen again. There is no way that it is should be.

Take what is there and apply who you are.

Be water, my friend.

Ryan Desormeaux - Trainer - R.A.G.E. Training - Lafayette, La


Bacon for Health

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About 13 years ago, and completely by accident, I started down a nutritional path that put me directly at odds with pretty much everything I had ever learned or heard about what I should be eating for a long and healthy life. Up until that point, I ‘knew’ saturated fat was the enemy. The message was clear and it was everywhere. If you paid attention to anything at all, it was generally accepted as fact – saturated fat lead to higher cholesterol, which lead to heart disease and eventual early death. Saturated fat was the enemy!

This showed up everywhere… in all dairy products (margarine instead butter, fat free milk, low-fat cheese and fat free yogurt), in my choices of protein (opting for chicken over beef, and even chicken breast over the tastier legs and thighs), and avoiding egg yolks entirely in favor of the whites only.

At the same time I was making these choices, I continued to eat the things that were generally accepted as good (or at least not bad)… pasta, ramen, cereal, bagels, bread (lots of bread), potatoes, diet soft drinks, without a thought of the health implications of these on my long term health. These were, after all, generally accepted as good, safe, and harmless.

Then, in 2010, I was introduced to something completely opposite. That saturated fats weren’t the problem at all… and that the refined carbohydrates and sugars were. Then I read the book “The Cholesterol Myths” by Uffe Ravnskov and “Nourishing Traditions” by Sally Fallon and Mary Enig. The message was starting to sink in.

Hearing that everything I had ever learned about saturated fats and cholesterol and its impact on your health was flat out wrong was one thing. Doing something about it was completely another. It’s taken me all of the past 13 years (with help from the Paleo movement) to really believe fully… I have moments to this day when I have to remind myself that yes, it’s OK to eat eggs and bacon every day.

Still, even after all this time, it’s not main stream thinking… and when you think about it, how could it be? There is an active and very strong lobby against changing this thinking (drug companies that manufacture statins). And even if there weren’t, changing people’s thinking around something they have been told by their doctors and brought up to believe in their families as fact, takes time.

Well, I’m really happy to see that ever so slowly, it IS changing…

A few days ago, Dr. Oz owned up to the possibility that maybe he was wrong – that the years of advice he, and almost all doctors in the medical profession, have been dishing out over the last 50 years about saturated fats and cholesterol has been flat out wrong.

Wow… talking about a mainstream breakthrough!

He does a great job of explaining it in his video below.

Take the time to watch both parts 1 & 2… learning this now and changing your habits may just add years to your life.


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For those of you competing in the CrossFit Open you have one more chance to be Great. Give this one all you’ve got!


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Tyler Breaud on 14.2

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Are you a Slacker?

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In today’s article I would like to talk about some of the virtues of the modern slacker. Now make no mistake! I am not talking about a creature who is simply lazy, but someone who has embraced the low road, the path of least resistance, the way of “no action.”

Now, there are pitfalls to avoid, but if we are to look carefully, we will see that the modern slacker cultivates many virtues that any individual can practice. These virtues, if applied effectively, can improve not only your performance, but your happiness and productivity.

First, let’s list some of the common traits we find in your garden variety slacker, slackus vulgaris:

* Does just enough to get what he wants
* Has no drive to be perfect
* Chooses to rest when called to work hard or “apply himself”
* Doesn’t believe if he didn’t win he must have lost
* Doesn’t take things too seriously
* If this Slacker does anything requiring breaking free of the gravitation field of his couch, it’s because he’s really going to enjoy it.

If we evaluate these characteristics one by one, we may find the hidden wisdom in the slacker’s behavior. Let’s take a look, one by one.

Does just enough to get what he wants. The slacker never over exerts himself. If two steps will get you 80% there, and it’ll take 10 more to finish the job, why not just stop at 2? We can take away from this the virtue of small steps. Whether you swing mightily or chip away, the end result is the same. And many of us can endure chipping away far more than the mighty swing.

Has no drive to be perfect. The slacker has no delusions of grandeur, no illusions of greatness. What he does he does for his own happiness and pleasure, not for external rewards. Any drive you may have to be “perfect” is likely motivated by a desire to be seen as perfect by others. We can learn from the humble slacker that what others think is an illusion, and that there is a perfection in imperfection.

Chooses to rest when called to work hard or “apply himself.” While the slacker chooses rest more than will accomplish anything you may consider a “long term goal,” he understands the value of “no action,” and the subtle, personal nature of applying oneself. Not an external force, but one that is generated from within. If you choose to rest, enjoy it. There will be time to work when you are ready.

Doesn’t believe if he didn’t win he must have lost. No slacker ever cried over losing a game (as a matter of fact, many slackers never even make it to the game). If a slacker fails to “win,” he is keenly aware that this is a transitory state, one which can be transcended by remembering why he was playing in the first place, or by drinking beers with his fellow “losers.” There is no need “win” to leave happy.

Doesn’t take things too seriously. One of the themes that runs through the life and traits of the slacker. Nothing is ever life or death. If it happens, “meh,” if it doesn’t happen, “meh.” It’s all the same to the slacker. What we may learn from this trait is the acknowledgement of “this too shall pass.” The slacker has no tunnel vision around “this MUST happen.” Making the best of what comes is one of their virtues. From this we can learn that no matter what we do, don’t do, accomplish, or don’t accomplish, our lives will continue, and the world will not stop turning. There is nothing so serious that tomorrow won’t come.

If this Slacker does anything requiring breaking free of the gravitation field of his couch, it’s because he’s really going to enjoy it. If you are going to get a slacker to do something, it is because he is sure he will love doing it. We can learn that anything worth doing is worth loving. From the slacker we can learn to evaluate how much time we spend doing things that we don’t enjoy and may start to find that none of our life has to be wasted on things that do not fulfill us.

While the slacker generally fails to use these valuable, inborn traits to generate anything the world might consider a “contribution,” the active person may find a certain confort in tempering worldly ambitions with well-applied slacker-ist traits. This person may even discover a level of peaceful enjoyment of each moment on their way to building empires and changing the course of the world.

No one lives forever. The slacker knows this, and is disheartened into no longer trying. You know this and struggle to leave your mark after you are gone. Just remember, that the most important person in your life may be the one who never gets to enjoy that mark. So you might as well find a way to enjoy life while you leave it.


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CrossFit Competitions. Do you compete?

If your answer is no, but you’ve never tried, we encourage you to get out there and do it.  Many athletes find that competing motivates them.  Coming back from a competition, knowing where you excelled and where you didn’t can really fire you up to work weaknesses as well as be proud of your strengths.  You will DEFINITELY push harder than you do on the daily in the gym, which might teach you a thing or two about what you are capable of.

The most important thing to remember, AGAIN, is that you need to enjoy the experience and compare yourself to YOU. Did YOU do your best, what could you have done better??

One of my favorite times in competition might be that minute just before 3-2-1 go.  Next time you are in that situation, take a look around you.  Whether you are at the CrossFit Games, or in a local competition at your home gym, you are surrounded by people who want to be their best.  You are doing something that takes a lot of guts and hard work to do (regardless of your level).  You should take a moment to smile and enjoy that.  Most people will go their whole lives without ever experiencing that feeling.


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Congrats to Taylor Theall and Paige Thibodeaux for placing 3rd in their very first CrossFit competition993430_213612888809939_507405694_n


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Heidi

Heidi