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Posted by on Dec 5, 2012 in Crossfit, Lifting and Crossfit, Master, Mobility, Recovery

Outlaw Way 121205 (Getting Old)

Outlaw Way 121205 (Getting Old)

I’ve made a decision, this morning I woke up and needed a fresh start. Rather than get re-hung up on all my issues, being mad at my hips and ankles, messing with my shoulder issues, and in general just being a whiney asshole. I’m done with that shit. For as long as I’m hurt my new rules are; eat a shitload, squat as frequently as I can, strengthen my midline, thoracic spine and grip, and stop complaining about things that aren’t really that bad. Whew – glad we got that out of the way, I can be a downer sometimes I guess.

I should try and find an article about “over-mobilization” because I’m sure it’s a thing and it’s probably not good. Extreme’s, I’ve noticed, are not very good things in human ways. My reasoning here is that when I wake up my calves and ankles feel worse than the day before – if I’m doing all this mobility and they just retighten I’m not sure what I’m gaining. Obviously before lifts it’ll stay with me but the goal is to one day be able to air squat without having to warm up for 45 minutes… I’m really not sure if I’ve made any progress at all. KStar and others always talk about doing mobility for what you’re about to do, but I can’t think of a day where some form of squat wasn’t required of me, and if ankles, calves, hips, and shoulders all need to be addressed, I’m not sure where I can even save any time. Maybe I just run tight – is that a thing?

Mostly I feel really bad for Spencer at Outlaw, technically he’s coaching me, and I keep sending him e-mails of strength work, not a lot of coaching to do there. This is me not bitching. See how good I am at it.


BB Gymnastics
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 75% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:
1 Power Power Clean @ 75% (of max Clean any style)

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. 185#
1b) 4X5 Deadlift – rest 45 sec. 255#

Row: 4x500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
1:34.5, 1:34.9, 1:38.0, 1:36.8

No surprises here, still not doing BB gymnastics, instead I take that time and try and do the stretches the PT gave me and some light barbell work to get blood through my shoulder. So 3×10 push press with just the bar and 2×10 clean grip high pulls with just the bar. These actually felt pretty good – I’m not sure if its the absurd amounts of mobility or simply the rest, I have a hunch it’s mostly the rest.

At least today had some strength work I could work on. The snatch pulls are actually something I need a lot of work on, not only does it accentuate some of my mobility issues from the floor, but it also helps me cue keeping a tight spine and straight back. Letting your back dive when pulling off the floor is one of the worst things you can do. It’s not something I’ve given a ton of thought to in the past so it’s probably good to take the time and correct it now. So I kept that as light as I could without getting too bad of a bend in my back – I taped it just to be sure. Then I just went into a moderate 5×5 of regular dead lifts just to get some more volume though my posterior chain. I like rowing, I row a lot, doing ME sprints isn’t something that bothers me – so that went well. After the ME sprints I did some supersets of GHD sit-ups and GH raises, 3 sets of 15. Then rowed a solid 3k for the 100k holiday challenge, well over 1/2 way now.

Already have a plan to do Farmer Carries tomorrow with coach David – he wants to do 400m carries around the building next door at 135# – Sounds like a solid rest day right? Between that and rowing I’ll be nice and smoked.

100k Holiday Row: 54,201m 3:55:42.6

MFS | 2-4-3

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