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Posted by on Nov 11, 2012 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Rant, Recovery, Strength Training, WOD

Outlaw Way 121103 (PR!)

Outlaw Way 121103 (PR!)

My notes for this post start with the phrase “rant about deload,” I’ll start there. I guess it’s hard to say whether the deload was good from a performance standpoint as I haven’t really tested it yet, but from a psychological standpoint it hasn’t been the easiest week. A read called it OCD, I think that’s extreme, but I definitely have an above average aversion to rest days and the way things worked out this week I’ve had far more rest than normal. Also, this is something I just recently learned about myself, but in the absence of time to spend at the box I cook a lot and eat a lot – normally not an issue, but sedentary eating does not make me the athlete I want to be. I did nothing Thursday, barely worked on Friday, nothing on Saturday and nothing for most of the day today. The good news is there probably won’t be another deload for 8-16 weeks. My point is by the time I got to the box today at 3:30 I was ready for some work.

Post-WOD mess – little sweat, little tape, and some BCAA


20 Min 1RM C&J 3×135, 2×185, 1×205, 1×215, 1×225(PR), 1×235(PR)

5 Rope Climbs 15′
20 Wall Ball 20/14#
5 Hang Squat Snatches 115#
4 Rope Climbs 15′
20 Wall Ball 20/14#
4 Hang Squat Snatches 115#
3 Rope Climbs 15′
20 Wall Ball 20/14#
3 Hang Squat Snatches 115#
2 Rope Climbs 15′
20 Wall Ball 20/14#
2 Hang Squat Snatches 115#
1 Rope Climbs 15′
20 Wall Ball 20/14#
1 Hang Squat Snatches 115#

Time: 18:15.00

Funny story, I showed up today and started getting ready for a 1RM C&J, I had misread the Outlaw site and written down C&J instead of just Jerk. Luckily my good friend and fellow Outlaw devotee Megan was kind enough to correct my oversight. Sunday’s are always rough. In addition to my mental mishaps I never get time to do a full warmup, I always have to decide if shoulder or hips are more important, today I went with shoulders and paid for it during the squat snatch’s…c’est la vie. The first 10 minutes of the Jerk work went really slowly, probably because I was resting too much because by the time I got into my reps of 1 I didn’t even get a chance to fail properly. Though the rep at 235 was a bit shakey. Doesn’t matter still counts.

I’m not sure if I’m glad we did the longer of the two WOD’s I had available today. I didn’t really want to do heavy front squats and muscle ups, nor did I really want to do all those fucking rope climbs and squat snatch’s. I’m a pussy on Sundays…in any case I suppose it was better for my knees to do the longer more conditioning focused WOD. I prefer to do rope climbs without my feet cause I’m fucking weird, but its inefficient so I did them with my feet today to save my arms, there’s a huge bruise on my ankle, doesn’t matter how thick the socks get. Other than those going rather slowly, the wall balls were pretty immaterial and the snatch’s which turned to power snatch’s were fine. I would’ve preferred to do the full squat snatch’s but my mobility is awful, especially without oly shoes and I didn’t have a spare 30 minutes to get my shit straightened out. We snatch again tomorrow, I’m not going to lose sleep over it. I was happy with 18:15 – if anything I rested a little too much between rope climbs. I need to start taking this shit more seriously if I’m going to get better.

Big picture moment, last week I hit a new 1RM squat, this week I hit a new 1RM Jerk and over the weekend we won our local Throwdown series. I’ve got a lot to be happy and grateful for – including the friends I shared my celebration dinner with last night. Good things – hopefully it will carry over into my training for the open.

P.S. Walking Dead time – whose else watches with the lights on? #fuckzombies

Ran out of kimchi – picked up some 100% paleo sauerkraut

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