12/18/14

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10420399_805940039447856_8697690555455223881_nBack Squat-5rm

———————

“Jackie”

1,000 meter Row

50 Thrusters(45)

30 Pull ups


12/17/14

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553144_10151164978357511_1597789604_n3 Rounds

800 meter run

1 minute rest

400 meter run

1 minute rest

400 meter run

2 minute rest


12/16/14

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21-15-9

C2B Pull ups

Kettlebell Swings(70/55)

Rest 5 minutes

12-9-6-3

Power Snatches(155/105)

30 sec L-Sit Hold after each set


12/15/14

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95facebook9541543948495EMOM for 20 min:

Even- 15 calorie Row

Odd- 20 Wall Balls(20/14)


12/10/14

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Planks

Tabata- :20 work, :10 rest for 10 minutes

——————————–

“Boat Race”

3 Rounds

500 meter Row

400 meter Run

Rest exactly 3 minutes between rounds


Say NO to crack!

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Chris7There are athletes at the highest level of every sport that still don’t really know what it’s like to truly “put in the work”. In CrossFit, a lot of high level athletes come to us and will not consistently work on things like mobility and endurance. They will do 8 WODS a day, but won’t do these little things. Mobility and endurance work specifically are boring and take a while to see big time improvement. WODS give athletes a feeling of instant gratification.

Like smoking crack. Crackheads experience a wave of euphoria accompanied shortly after by a feeling of remorse, emptiness and an intense need for more. Excessive wodders (EWs) experience a pumping up of the muscles and occasionally the euphoria of “winning”. But are they getting better? Who knows if they don’t track it, and are WODS really the best way to test individual skills?

Over time, EWs require more to feel the same level of  accomplishment. Which always leads to injury or overtraining. So say NO to crack!

Eat a nutritious salad instead. Work on progressions and train smarter, NOT harder


12/9/14

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beastBack Squat- 5rm

———————-

2011 Open Workout 11.1

AMRAP 10 Min

30 Double Unders

15 Power Snatch 75/55


12/8/14

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b30e497b27357b5d5beabda34d6df3a410  Rounds

Every 90 Seconds

2 Hang Power Cleans

*Goal is to go up in weight every set

——————————–

4 Rounds for Reps

1 Min Pull Ups

1 Min Max Reps KB Swing 77/53

1 Min Box Jumps 24/20

1 Min Rest

 

12/4/14

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Jump-2

AMRAP 30 of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 T2B
20 HSPU
10 Muscle ups


12/3/14

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1209078_429680530485659_1131464241_n

 

40 Min EMOM

Even – 20 meter Bear Crawl

Odd –  5 Pull Ups, 5 Push Ups

 


12/2/14

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IMG_1851

 Back Squat- 5rm

———————–

2,000 meter row for time


12/1/14

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karaFor time:

50 Double Unders

10 Clean and Jerks 155/105

40 Double Unders

8 Clean and Jerks 155/105

30 Double Unders

6 Clean and Jerks

20 Double Unders

4 Clean and Jerks

10 Double Unders

2 Clean and Jerks


11/26/14

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154578_477827369022006_158563102023426638_n

 

Partner Wod

With a running clock:
A. 15-12-9 Burpee Box Jump Overs, 24/20
150m Row after every round.

B. 12-9-6 Burpee Box Jump Overs, 24/20
150m Row after every round.

C. 9-6-3 Burpee Box Jump Overs, 24/20
150m Row after every round.

Athlete 1 completes all of “A” (the 15-12-9 and runs). When athlete 1 comes back from the third 150m Row of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. Time is called when athlete 2 completes “C”.

 

11/25/14

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1743646_799582756764290_6385275657012660283_nPush Press- 5rm

———————–

3 Rounds for time:

400 Meter Run
12 Thrusters (95/65)
21 Toes to Bar


11/24/14

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10605991_799582793430953_6840989936312694762_n1 Mile Run

————————

Every other minute on the minute for 20 minutes:

1 Power Clean(135/95)

2 Front Squats

8 Burpees over the bar

 

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.)

 ————————————

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

——————-

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

————-

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!