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Posted by on Dec 4, 2012 in Crossfit, Lifting and Crossfit, Master, Mobility, Recovery, WOD

Outlaw Way 121204 (Doc Take 2)

Outlaw Way 121204 (Doc Take 2)

Last night I could not have been more excited for my second trip to the PT/Chiro, I thought it would be everything the first trip wasn’t. I would get a clear diagnosis, a plan of treatment, the steps I could take to recovery, and maybe even the green light to do light overhead work. Instead, I got two 5 minutes stretches, a good spine cracking, the red light on anything overhead, and a bill. I don’t think my attitude towards something has ever been worse. Instead of focusing on all the things I can do, the fact that I can squat, run, row, deadlift, jump rope, do midline work, and work on spine stability; I’m focusing on the few things I cannot do, and how much my ego can’t handle it. Time to take the pill, suck it up, and train as hard as I can doing the things that I can. In short – I have no timeline for when I’ll be back to 100%, it could take 2 weeks, it could take 2 months. The plan the doc laid out is 4 weeks long – I’ll keep you updated.

I’ve been doing a lot of bitching lately, I’m going to try and do less of that because it sucks and its not fun to read. Some things I’m excited about, tomorrow my Rogue Farmer Carry handles get here along with my Lucas Parker shirt and a fresh pair of swiftwick socks. Thursday, my gigantic order of Lift Big Eat Big shirts and sweatshirts – they are all awesome, and I hear they make you stronger after just one use! My new Kettle Bells shipped today and they’ll get here Thursday too! I have every confidence these will help me, especially paired with James Harris’ Kettle Bell 101 seminar which starts Saturday @ Crossfit STL. If nothing else these will be great for calf and ankle mob (embedded below) which I have become addicted to, and if you think holding a goblet squat won’t help you – think again; plus the 24kg bells are just enough to do things like L-sits with, god knows I need the midline work.

See, when you order a bunch of shit online, life isn’t so bad! Plus heavy squats put a lot of things in perspective.


BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds


1) Back Squat: 1X8 @ 70% (225), 1X5 @ 80% (255), 1X3 @ 85%(275), 3X2 @ 90%(290) – rest as needed.

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).


8 minute AMRAP of:

8 Ring Dips
16 KBS 32/24kg

Warmup was double unders just to keep that skill fresh. Mobility today was the standard banded shoulder mobs, my KB calf and ankle mob, and a shit load of hip openers; frog stretch, couch stretch and some scorpion stretches.

Starting with the BB Gymnastics, under doc’s orders no overhead and no front rack means none of this…and if my mobility wasn’t shit I might even try PVC but that sort of just looks like a blind guy wrestling a snake – it’s not pretty. Moving onto strength, luckily I can still squat, today’s percentages were tough but obviously do-able or they wouldn’t have been given to us. I was a bit concerned that since I’ve been squatting nearly everyday at varying weights and patterns that I might struggle today, but it didn’t seem to affect me too much. No front racks means no front squats, I thought about lunges or split squats, but it was getting late. Finished up with some goblet squats and a 3k row.

100k Holiday Row Progress: 51,186m 3:43:23.6

MFS | 7-3-3


  1. Your patience will pay off! It really seems like a long time now, but compared to how long it could drag on if you kept pushing it, its not so bad 🙂

    In the mean time, There is a workout James had been following that was designed to add a bunch of weight to your squat… I thing he got tired of squatting everyday after a few weeks, but I think it was definately challanging for him…

    Anyway, Just a thought, if you can squat now, might as well get really good at squatting, right!?!

    • Thanks Megan – I’ll see how I can squeeze that into the Outlaw strength work

  2. so are you going to be at the gym at your normal afternoon time so we can play around with the new toys?

    • Yeah I’ll be there – I think I’d shrivel up and die if I stopped showing up

  3. Check out Active Release Technique therapists in your area. I gave up on physio a long time ago and only seek out A.R.T. practitioners now. Converted some long time physio clients to switch too….might be good for your injury, might not, but it’s worth a shot…

    • Thanks Alex, I’ll look into it

  4. What eventually was the diagnosis and what did you feel work on rehabbing your shoulder?

    • Wow, two years ago…pretty sure it was a sprained AC joint, just rest with that injury but also working a lot of mobility around the shoulder, especially under the scapula. Rotator cuff and pec mobility gave me the best results but everyone is different. Consult a PT if it lasts more than a week or so.

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