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Posted by on Nov 28, 2012 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Paleo Lifestyle, Rant, WOD

Outlaw Way 121121 (Mobility Week)

Outlaw Way 121121 (Mobility Week)

If you haven’t caught on by now my focus this week has been pure mobility – in the absence of heavy things to pick up, put down, pick up and put down. In a lot of ways this injury has been a blessing in disguise because of all the mobility work. My squat needed cleaning up badly for a number of reasons, primarily because I’m tired of having my knees hurt for 24 hours after heavy squat work. Alternatively though the Olympic work we do depends an amazing amount on one thing Speed. Under. The. Bar I emphasize that because many people don’t realize this very simple point. When You’re trying to get under the bar it is essentially an air squat for speed, because there is no weight on your back at that instant to help your mechanics. My mechanics depend on weight on my back at this point, so I’m totally limited by the cleanliness of my squat mechanics. Thus, cleaner squat = faster drop = better Oly work = better athleticism. My focus today was my ankles, clearing out all the junk in the corner of my ankles, stretching out those calves and keeping my heel firmly on the ground in the bottom of the squat. My hips are doing better as well but those have been a focal point of mine for months now.

I should also note, everything I say about mobility is self diagnosed, I have never been to a physical therapist, sports medecine guru, or chiropractor. BUT! I am going to see one on Monday. Mostly for my shoulder but they start with a full assessment so I look forward to hear what he has to say about all my other junk, because there’s a lot of it. I’m actually quite curious how I got this way. I would blame it on years of sedentary lifestyle and in chairs. But everyone goes to school for 12+ years, we all sat in classes and chairs; so why is my shit so much worse?? I really can’t say, probably because I didn’t really take the traditional route to the land of fitness. I was never an athlete and I think it shows in certain circumstances, namely the quality of my movement and that amount of problems I have with things like mobility. My children will definitely be athletes.


Row: 3X1K – rest 1:1 – 30 burpee penalty for every set
that deviates +/- 5 sec. from the fastest set.


I screwed the pooch a little today – my plan was to do some midline work and I simply forgot, maybe tomorrow? I guess we’ll see. It’s really killing me not to be able to do any strength work, I can’t help but feel as though I’m withering away. It did, however, feel really good to do something for time today. It’s not “Grace” but it’s still something, and I like to row, I like to row a lot. My thought on this WOD was to go hard, but not so hard I’d never be able to catch myself again. My PR for a 1K is 3:14 – so I paced a little bit down from that as this was meant to be a 90-95% effort. It’s funny what having to chase yourself can do to your motivation, so much so that I sped up rather than falling off. I guess I did this WOD right because the last 500m of that 3rd row were brutal. You know that feeling when your legs feel like they’re filled with battery acid – yep that’s what I got. After a couple minutes off the erg I jumped back on for a warm-down to clear the acid in my legs and to hit 5k for the 100k challenge.

The last thing I want to talk about today is diet. I posted that video from Matt Chan last night which had a lot of good information in it. We had a little pow-wow today at my box about it – I’m still very skeptical of the nutritional demands and its shortcomings. Namely the protein recommendations are quite low, not once in 3 years of fitness work have I heard a recommendation less than 1g/lb – using the numbers from the video it adds up to only 130g for a 200 lb male. That’s not very much. Secondly I think it undervalues fat and overvalues carbohydrates, especially if you’re eating “clean” or Paleo – that’s a ton of sweet potato, fruit, or squash. And I already know you wouldn’t want to do it all in fruit. Third, I think it falls short in pure calories. Again for a 200 lb male it recommends 1705 calories, that doesn’t seem like enough to even sustain weight let alone make progress. Again – if the guy who came in #2 in the Games last year can make it work, theres likely some merit to it, I just want to know more. What do you guys think? Do you? Or have you zoned? What was your experience? How does it mesh with Paleo?

Rowing Progress: 30,078m 2:03:40.3

MFS | 2-3-3

1 Comment

  1. I’ve never been good at weighing and measuring food. I don’t like to be told what to do, and having to follow a regimen like that so closely would probably make me angry all day… That is why I like Paleo so much… I can basically eat as much as I want. I need to work on how frequently I eat, though… I look to you as my nutritional guide… I wish I could be as clean eating as you!!

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