Texas Outlaw Lifting Camp

Dallas, TX welcomed me with open arms this past weekend as well as CrossFit Deep Ellum (aka Texas Outlaw) and Spencer Arnold and his crew for an olympic lifting camp.  I needed to fix some errors and flaws with actual eyes on work. If you ever get a chance in the future to go to one of these, you should without a doubt. I learned so much more than I ever thought I would and Dallas was just great in general. I should have taken tons of pictures but I didn't. I guess that means I was busy lifting and learning, which is a good thing.

We started the camp Saturday with some conditioning:

With a 40 minute running clock…

1 minute ME Muscle-Ups

*Rest 1 minute.

7 minute AMRAP of:

75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#

*Rest 1 minute.

1 minute ME Muscle-Ups

*Rest 1 minute.

7 minutes to establish a 1RM Front Squat

*Rest 1 minute.

2 minutes ME Muscle-Ups

*Rest 1 minute.

3 rounds for time of:

Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#

Notes: 7 minute cap. If the work is completed in less than 7 minutes, rest the remainder of the 7 minutes.

2 minutes ME Muscle-Ups

*Rest 1 minute.

7 minutes to establish a 1RM Jerk (racks or blocks may be used)

13, 2+51, 9, 235, 13, 2 + 1 cal, 12, 205  I think these were my numbers. 

Saturday, the focus was on Snatch and Sunday, the focus was on Clean and Jerk. 

Cool pic from Ingrid Kantola:

Check out Spencer's blog here with recaps of each day of the camp. 

Wish I could have stayed a lot longer!