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Posted by on Oct 18, 2012 in Crossfit, Lifting and Crossfit, Master, Mobility, Olympic Lifts, Recovery, WOD

Outlaw Way – 121012 (Sort Of…)

Outlaw Way – 121012 (Sort Of…)

I already posted a lot about today’s activities. So I’ll just catch up with midday recovery, the Olympic work, as well as the second WOD. After the first WOD, an americano, protein shake and hefty does of trail mix; I decided to do what any rational person would do – clear my DVR. Two episodes of Colbert, the season premiere of “The League,” and two episodes of “South Park” later – I figured it was probably time for more food and some mobility. Lunch was two chicken thighs and a bowl of kale; I love kale, I think it’s one of the most flavorful green veggies out there and it goes with everything. If you’ve never tried it, try it cooked with bacon and some onion, delicious. Suddenly it was time for a nap; then gym time. That was probably more information than you wanted about my mediocre day…oh well.

121012

BB Gymnastics

1) Every 40 seconds for 6 minutes (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 120#

*rest 2 minutes

2) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 172#

Conditioning
“Nancy”
5 rounds for time of:
Run 400m
15 OHS 95/65#

(I didn’t do this, I ran this morning and the WOD for our box was different today)
AMRAP 12
1 power snatch, 115/85
1 overhead squat, 115/85
1 muscle up
2,2,2
3,3,3…

6 rounds + 6 Snatch’s

Midline
1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec.
(I didn’t do these either)

I didn’t record the Olympic work today because it wasn’t very interesting, and I haven’t fixed anything yet, so instead of just write the same lines about the same issues, I figured I will just focus on making changes and one day I’ll have a great video to show you. The Outlaw way has a funny tendency, usually it’s just lift heavy, as heavy as possible for that day – sometimes it’s timed, sometimes it’s not. Occasionally it goes off of percentages of 1RM. Today it was both – which called for snatch’s at 120, that wasn’t happening – I was able to muster 115. The cleans were similar, they called for 172, which for a clean is perfectly fine, the problem was the push press. Apparently if I don’t get to push/split jerk, it’s a lot harder. So I had to stop at 155. So that was that – in the end I still got a lot of work out of it. This brings me to WOD #2, 12 minute AMRAP, I like short AMRAP’s – the intensity was a nice change from WOD #1. The RX was 115 which, since I just snatched it 20 minutes earlier, was no problem. The OHS took a bit of warming up to keep my torso upright, I have a bad tendency to look down, so I picked a spot on the wall across the gym and pumped them out. Unfortunately I can’t do RX muscle ups – my pull-up isn’t strong enough; so I did those with a band, the thinnest I could find. Finished 6 rounds and 6 snatches. Gotta work on those muscle ups.

I felt my total go up 30 pounds when I opened the package.

Best part of my day – got home and had a package from Outlaw, new WOD shorts and a pair of socks. Cause you can never have enough of those apparently…

Mobility fun times – rip those hips open.

Giving “distraction” a brand new, more uncomfortable meaning

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