Pages Menu
Categories Menu

Posted by on Nov 24, 2012 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Rant, Recovery, WOD

Outlaw Way 121116 (The Zoo!)

Outlaw Way 121116 (The Zoo!)

This is the second day in a row I’ve started by going to the box – I kind of like it in the mornings, its a good start. I used to swear by morning workouts, but then I switched to afternoons at some point and now I swear by them. I think there’s probably proper arguments to both or scientific papers but really you just have to go with what feels natural and you can fit in consistently. Consistency is really the key to everything – not dedication or weird slogans on instagram, just be consistent. In any case – Black Friday morning and banded deadlifts – sure why not?!

This is how Outlaw preaches banded deadlifts, it works pretty solidly. I’m not sure how you would manage a thicker band, those skinny black ones weren’t exactly easy to stretch 6 feet or 8 feet or whatever it is. I think you could probably use multiple though if you had them. That’s what I’ll do next time for sure.


1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 55% 225# + 25% 130# (65# band x2?)

(see band tension here)

2) 7X2 Bench Press – heaviest possible, rest 60 seconds.

3 rounds for time of:

7 Muscle-Ups
14 Thrusters 115/75# (95#)
21 GHD Sit-ups


I forgot how short Friday’s were in this mesocycle, without the Olympic work it really breaks down to some quick shit. Even with my absurd amounts of mobility, DU practice, and some chatter I was done in 90 minutes. The banded deadlifts were probably a hair on the light side, I definitely used the right bar weight, the tension calculation was not correct though, given it was the first time I’d done it, it worked out alright – still felt like work, just not quite as hard as it should’ve or could’ve been. A similar thing happened with the bench press, given a 1RM of around 245, I should’ve probably been able to do sets of 2 at least around closer to 215/225 but with my left shoulder hurt and no spotters around I figured it’d be better this way. It worked out alright.

The conditioning today kicked my ass – I don’t mind banded muscle ups – setting up the band is a pain, but learning a real one is also a pain so it works. Then there’s thrusters, the RX weight was just too much today, with my shoulder fucked up there was no way, the 95# was plenty. GHD sit-ups aren’t in our normal programming much because we only have 2 machines, so coach David usually takes them out in favor of other things. My form sucks at these and many other things, but I think 63 today probably helped. Finished somewhere around 11:00 or 12:00 but forgot to look at the clock – party foul.

A few things outside the norm I want to touch on today. First, I wrote a pretty simple post awhile back around injury and discomfort, and now things have passed well into the injury side of the field. My left shoulder is a mess, so no more WOD’s for me until I get the green light from someone with a bunch of letters after their name. Second thing, this 100k holiday row is blowing up – people are really liking the idea and getting behind it – which is awesome. I’m getting slightly competitive though, as I see people posting their times and totals on twitter it just makes me want to row 10k everyday. Maybe the break from the WOD’s will give me a fuckton of time to row. Third, I want to be an extremely competitive elite athlete, when I wake up tomorrow and not a moment later. Basically, I’m having trouble curbing my appetite for victories and improvements. I need some realistic goals, more than anything I need to get healthy. End rant.

Sorry for the random pictures – didn’t do much today outside of a jaunt in the Zoo. Hopefully I’ll work on a more or less normal schedule again soon.

Leave a Reply