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Posted by on Nov 21, 2012 in Crossfit, Food Porn, Lifting and Crossfit, Master, Paleo Lifestyle, Strength Training, WOD

Outlaw Way 121114 (TURKEY! almost…)

Outlaw Way 121114 (TURKEY! almost…)

I think Thanksgiving is one of my favorite holidays. Not for any of the typical “American” reasons of “I get to eat without feeling guilty” or “an entire holiday based around a meal” but simply because it’s a great time of year, it marks the beginning of family festivities, and because for one meal a year my ridiculous eating habits do not fall under the scrutiny of everyone I know. Also, I should mention I have about 10 minutes to write this post as there is a family full of relatives eating Chinese food waiting to see me. Gotta love family time!

First off, I was supposed to work a good chunk of today, but a server crashed at work (thankfully not my responsibility) and I got off the hook. Victory #1. Secondly, the 100k holiday row as publicized by KFB, Concept2, Primal Kitchen and Life As A Plate starts tomorrow and I couldn’t be more excited. I’ve never done any kind of “challenge” as an individual. Plan right now is to get a solid 10k in tomorrow morning to start things off right. Extra bonus, the box just got 3 brand new rowers for me to break in! Good timing guys.


BB Gymnastics
Hang Power Snatch + Power Snatch 7×1 135

Hang Power Clean + Power Clean + Push Jerk 7×1 175

Jumping Good Morning 3×5 135
Pendlay Row 3×5 195
BB Seated Strict Press 3×5
sub Strict weighted chin 3×5 35

7x200m Rest as long as it takes to walk back

Long story short – I’m a big fan of Wednesdays under The Outlaw Way – they remind me of my old body building type workouts and they’re usually a solid 45 minutes shorter than regular Outlaw days. Plus today’s work had no squatting, none, no hip problems, no ankle problems, no knee pain because I didn’t have to go below parallel once! I still did my mobility work for that though, because if I miss a day I pay for it 5 fold the next. Likewise I like being given the opportunity to actually get some weight moving for my snatch, if I have to squat under it I have to keep the weight so light it hardly feels like work. Needless to say I have some major technique work to do here.

The downside of today is that my left shoulder is still buggered to hell. Those low bar holds really did a number on my shoulder karma. I haven’t been able to flex my anterior deltoid for a solid week now – after the holiday I’m definitely going to a physical therapist – this shit ain’t normal. Fortunately it doesn’t seem to affect my snatch greatly, it does however severely limit my clean and specifically my jerk for two reasons. First, the anterior deltoid is where you catch the bar on a clean, without that it lands right on joint of the shoulder, which hurts, a lot. Second, the jerk relies heavily on being able to get your arms fully locked out under the bar before the majority of the weight “lands” again, without that stability my left shoulder is not pulling its weight and my jerks are ugly at best, not to mention instability in that position leaves you open for multiple further injuries. I hope I can get this under control soon.

The strength and conditioning work was more or less mundane – jumping good mornings suck and I kind of pussed out, they never feel like I’m doing them right, so adding a bunch of weight just feels..wrong. I might try taping myself next week if we have them again to see if they look normal. I’ll bet they don’t. Subbing a strict chin-up for strict press was a good move, as my strict press is severely limited right now by, again, my left shoulder. Can’t catch a break now can I?! The 7x200m was actually more or less in my wheelhouse, runs over 400m suck, I fall off big time, but 200m is the perfect distance for me. I was able to do these pretty quickly and recover better than I thought I might. Though I did start to trail off on #6 and #7 as my legs started to glue up.

In other news, my family does not understand Paleo, my mom tried to tell me a little bit of skim milk was okay, and that I could probably find something to eat at a Chinese food restaurant. Maybe I’m being a dick – but it just doesn’t sit well with me. I like to have control over my food, if I can’t see an ingredient list or cook it myself, odds are it’s not going anywhere near my food hole. Luckily I have 2 ducks and an 18lb turkey to get me through tomorrow. I’m not sure if I’ll be able to squeeze a post in – probably a small update to celebrate the kick off of the Holiday 100k. Happy Thanksgiving everyone! Hope it’s a great one!


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