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Posted by on Nov 20, 2012 in Crossfit, Lifting and Crossfit, Master, Mobility, Olympic Lifts, Paleo Lifestyle, Recipe, WOD

Outlaw Way 121113 (Reverse!)

Outlaw Way 121113 (Reverse!)

Today my schedule got flipped, turned upside down (name those lyrics!). Normally I have my job pretty well locked down to where I can show up around 7:00 and leave about 3:00 to get to the box for my standard 3:30 – 6:00 slot. Today though someone decided they wanted to have their brain scanned from 5:00 – 9:00 which means I have to be there at 4:30. Luckily my job is also great in that I can pretty much set my schedule to work how I want outside of these pesky scans, so I took the morning off and headed into the box around 8:45 for the 9:30 class. Let’s be clear – I don’t do the classes often, maybe twice a week if that, mostly because I can’t work out the timing to finish all the Outlaw work to line up with when they start a WOD. I’m trying to make doing WOD’s with the class a priority because I gain so much more from it and it’s really the part of Crossfit I was drawn to. In that regard today actually worked out pretty well.


BB Gymnastics
Snatch from box @ knee 5×2 heavy but perfect 115
clean & push jerk from box @ knee 5×2 heavy but perfect 165

Back squat EMOM 5:00 2 reps @ 256
Front squat 5×3 1st rep pause @ 175

2 Min ME DU 12:34:00
then – no rest
15 Power Clean #135
50 DU

My half-assed solution to making the timing line up today was to warm up before class started, do the back squats while the class did their warmup, do the front squats while the class did their back squats and then do the WOD with the class and the BB Gymanastics at the end once everyone was gone. I passed this by coach David, he approved and we were off! If you didn’t watch the MWOD video’s from yesterday, shame on you, but basically I did those as a mobility warmup – my hips are still an issue, but my ankles are far worse I’ve decided. Doing that mobility work actually helped a ton today, I felt the difference almost immediately. Warming up the back squat was nerve wracking because that low bar position is what fucked me up last week. That being said – I feel a solid 15-20% better than I did last night, finally getting ontop of this illness/junkification. So warmed up to 255 without much issue, did my EMOM squats (actually hit an extra rep because EMOM is confusing!) and David passed by a few times and gave me a “Good Job” so my form must’ve been pretty good – though it usually is under load. The front squats were tough – my left arm still isn’t quite up to the challenge of holding a front rack and letting that bar dig into my shoulder bone isn’t the best feeling in the world – at 100% I would think I could’ve done that work at closer to 205, but 175 was heavy enough for today.

The WOD I had originally planned today was actually from last week, 121106, which was a 7 minute AMRAP of 50 DU and 15 HSPU. David modified it for the class to do a 2 min DU buy in, then 3 RFT of moderate power cleans and DU’s. I thought this sounded like MUCH more fun – so I opted to do that instead. My double unders are much better than they were even a month ago, of all the Crossfit skills I have probably put the most work into them. I am still less efficient that I’d like to be and when I get tired it’s a struggle, but I can still chain together 10-15 without too much difficulty. The power cleans were pretty smooth, did the first set UB, then second set I broke into 9-6, and the third I did 8-7. All-in-all I probably spent about 2 minutes cleaning and 10 minutes doing double unders, final time of 12:34 including the 2 minute buy in. I’m more than happy with that coming off all the crap I’ve been dealing with.

The real hitch in my giddy-up lately has been the BB Gymanstic work. My left shoulder still isn’t quite up to the challenge, and my squat stability is still affecting my ability to get under the bar efficiently. Luckily I have solved the issue of my left elbow thanks to KStar I was able to figure out that I was compromising my shoulder mobility which in turn lead to an internal rotation at the elbow. The easiest way of explaining it is thinking of squatting with your knees in, but instead of hip/knee/ankle it is shoulder/elbow/wrist and all that force from the snatch was being transfered into my elbow rather than supported by my shoulder. Long story short I kept the snatch light and focused on good form from the boxes. The cleans were another issue, letting that bar land on my front deltoid on the left shoulder still results in a lot of really sharp pain because its basically bar on bone, which is bad. Then the push jerk is all lopsided because my left arm won’t support the weight properly. So that 5×2 includes about 3 sets at 135 and about 2 at 165 before I called it quits. At this point my focus is not on the short term gain of a few more cleans but the long term benefits of staying healthy – the open isn’t as far away as I’d like to think it is.

A couple of paleo points for the road. My post workout shake is mostly paleo and delicious and I wouldn’t ever want to be without it. There is no secret here; 6 ice cubes, 1 cup pumpkin puree, 1.5 scoops whey isolate (0 lactose!), 1/2 cup coconut milk (the thick stuff in cans), a few sprinkles of pumpkin pie spice, as much coconut water as it takes to cover it all. Boom! You’re done, good protein, good carbs, good fats!

Paleo point number two, the simplest paleo meal I know how to make aside from meat + vegetable. Step 1. cube 2 chicken breasts, brown in coconut oil Step 2. Steam 1 lb broccoli or other good green veggie Step 3. Combine and bring pan to temp Step 4. Whisk 6 eggs and pour over broccoli & chicken Step 5. put in bowl, add sriracha and gauc! This literally takes about 20 minutes, it’s a ton of food, great macros and delicious. Only caveat is that it looks like garbage, literally it looks pre-digested, so get over that part and you’re good. Paleo is only as hard as you choose to tell yourself it is. Okay that’s my rant for the day.

For those who are interested I’m in the process of writing up my experiences with 2 years of intermittent fasting, pluses, minuses, slips, errors, benefits, etc. So look for that in the next couple of days. Also – anyone who wants to do the Holiday 100k with me, row 100k between Thanksgiving and New Years feel free to comment or just follow along. Maybe do it with a partner to make it more manageable?

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