For the Competitive Bunch

Hey guys…competition season (i.e. the Open) is fast approaching and as before we have a goal of getting a team and some individuals to Regionals and beyond. Over the last few weeks some of the Coaches and a few guinea pig members have been trying out The Outlaw Way program to see what we think, gauge the benefits and expose any down falls.  The Outlaw programming is used by such Games athletes as Talayna F. and Elizabeth A. so it’s been proven to work.  Overall the trial group has been happy with the results.  The workload is definitely higher than the normal 1 hour class programming used by CrossFit gyms and some of the movements in the workouts/strength are very aggressive. Some of the take aways so far is that you must be proficient at Olympic lifting and gymnastics skills.  Over-modifying or lowering intensity too much will reduce results. Also the increase workload means that Skills, strength and the WOD are taking longer than an hour…usually an hour and a half so the time dedication must be there. Also with the increased work load the toll on your body is higher and you must take care of ailments and not let them multiply. Mobility is becoming a must for pre and post WOD.

So the verdict is that we’d like to integrate the Outlaw Way program into MHCF but in a very measured way so as not to disrupt normal class activities. Over the next week(s) we will be announcing and rolling out the plan.  The jist I can tell you now is that Outlaw will be done either during the Open Gym time or during a designated time in the evenings.  We are tentatively looking at 6-730pm for Outlaw while still running a 630PM class WOD so minimal disruptions will be key. If there is an equipment or space shortage than class members win, no arguing. If you are at the gym during a normal class time, you will do the class WOD. We have already been integrating the Outlaw class WODs into our normal programming (you can thank Rudy for all the burpee work lately).  So normal class WODs will still receive the same great programming you have from MHCF and same level of attention.

Final note: as we roll out the plan for the Competitive training we will also come up with a skillset list that athletes must meet to participate in the training. We are not trying to exclude anyone from doing the extra work but it’s extremely important that you have the skills and technique to perform the workload. If your Snatch and/or Clean and Jerk form still need some work then jumping into Outlaw and trying to lift heavy every day will not help you…you will suffer, your form will suffer and injuries will be more likely. And if you don’t have the gymnastics skills necessary for some of the WODs it will be so modified that you’d lose the intensity and intent of the WOD. We as Coaches will continue, as we have, to work with you and develop those skills during the regular CrossFit classes. If your goal is to get to the level of doing the Outlaw programming then this will provide a guide and a goal to work towards. We’d love for everyone at Mile High CrossFit to achieve their goals and we want to make sure to help you there in the safest and funnest (yes that’s a word) way.

If you have questions or would like to talk to us about the Outlaw Program please see a Coach in the next few days.