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Posted by on Dec 3, 2012 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Music, Music and Rants, Paleo Lifestyle, Recovery

Outlaw Way 121203 (Off to See the Doc)

Outlaw Way 121203 (Off to See the Doc)

After meddling with discomfort and injury for the last 6 weeks I finally sacked up and made an appointment with our local Chiropractor/Physical therapist. As he described it to me today, a chiropractor deals with bone and joint; a physical therapist deals with muscles, he brings the two together to achieve proper movement and function. Not to mention he is also a semi-competitive Crossfiter and all around awesome dude. Walking into his office the first thing you notice is the room in back filled with squat racks and barbells – I think I came to the right place to get back on top of my mechanics. Today was merely an assessment but I confirmed my AC-joint sprain, definitely some posture issues and likely some neck nerve and musculature issues at the root of my left shoulder weakness and pain. Tomorrow is my first day of treatment so hopefully with some good rest, food and rehab I’ll be back in action shortly.

Brussels sprouts, bacon, mushrooms – best pan of veggies ever

That pretty much ate up my morning rather effectively, also partially because it was a fair drive away. On the drive home I had a sudden urge to buy a kettle bell; don’t ask me why, some people crave donuts or runner’s high – I crave mobility tools, Crossfit attire, under armour and kettle bells. I stopped by the local “Sports Authority” and was underwhelmed, though I’m not sure what I was expecting – I don’t think I’ve ever left there truly satisfied. In any case I got home and settled down with no fewer than 4 episodes of Barbell Shrugged which has been the source of my now multiple non-homo man crushes. Go to their website or youtube channel and watch a few – you’ll get hooked I promise. Also they sell these things called “Mobility Kits” which look to be a great starter kit for anyone looking to delve into some self-care/maintenance. This inevitably led to me landing on James Harris’ blog for more mobility tips, which led to the Kettle Bell USA website, which led to the purchase of not one, but a beautiful matching set of 24kg steel competition KB’s… I’ll be front squatting them in no time! Why can’t I stop buying shit for Crossfit? I guess it’s better to spend my money on my passions than waste it on Cable TV or drinks for girls at bars.

How could you make bacon, brussel sprouts and mushrooms better?

It’s funny how going to a Chiropractor can make you want to work on your mobility. After the assessment he informed me, like 99% of America, that my posture isn’t great, and that I’m completely under utilizing some of the musculature of my back which is causing me to remain a bit internally rotated at the shoulder. So naturally that is all I could think about for hours. I’m still thinking about pulling my scapulas back and down to keep my shoulders proper, its a funny sensation. In any case – I worked on my calves for about 30 minutes each, they hurt. Then my hips for about 20 minutes each, they hurt too. And finally some general myofascial release just to make sure everything hurt equally. My general outline for today at the box was to assess my shoulder strength and stability with some light kettle bell work and a few overhead movements. Then to work further on squat mechanics until I’ve gotten the high bar olympic squat right where I want it. Finally finishing with some more rowing to keep the 100k holiday row tally going.


The Outlaw Open Final.

20 Hang Squat Snatches 115/75#
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60′ Burpee Broad Jumps
40 BB Step-Ups 20″ 115/75# (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups

For time.
*Strict 20 minute time limit.

Obviously I didn’t even attempt this, as it would’ve been a bunch of double unders by the time you take out every movement I’m currently rehabbing for. I posted it merely to get back in the habit of posting these again, as I foresee very soon being back in the full Outlaw swing. Even if that means the heaviest snatch, clean, or jerk that I can do is the bar, I’m absolutely sick of not doing anything, and I could really use the work retaining those movement patterns.

How about a mess of ginger-habanero carnitas and 2 hard boiled eggs??

For those who missed the Outlaw Open this weekend a) I’m sorry because it was great fun to watch and b) make sure you check out SexyAsFuck’s recap. He was there scoring the Olympic totals section so he can do a much better job than I can telling you how great it was.

I’m going to end today’s rambling with a question. How many of you have your Level 1 cert? Obviously they are getting more and more popular and many people get them – but my question is whether or not it is worth it? I don’t have any aspirations to coach – I’m awful at nurturing people, if they don’t get something, tough shit, I showed you, you can’t do it, try harder next time. Let me know here or twitter or whatever if you think its something more people should have. Or not.

100k Holiday Row: 48,166m 3:19:44.6

MFS | 2-2-3


  1. Yeah Kettle bells! Thats what James is getting for Christmas this year, I’m pretty sure he would have his entire 401K in KBs and mobility equipment if he wasn’t married.

    Glad you closer to fixed!

  2. 1) I have my cert, I learned a ton at the seminar, but I want to coach (well, I do coach) 2) I’m sad you don’t want to coach…I want to open a box and I was going to bribe you with cookies to move wherever we go and be the mobility coach.

    • Maybe I phrased it poorly – its not that I don’t want to coach – its that I don’t think people would like me as their coach. I’m never above bribery though! $1000 + travel/accommodations is a lot though…

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