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Posted by on Dec 28, 2012 in Crossfit, Lifting and Crossfit, Master, Recovery, WOD

Outlaw Way 121228 (So Sore)

Outlaw Way 121228 (So Sore)

Today was my third WOD back since recovering and all, and I feel every rep since Wednesday. My glutes and hamstrings are still tight from the OH lunges, my shoulders are incredibly sore from the burpee’s yesterday, and now my lats are fried from pull ups today. I missed this feeling so badly. Obviously I didn’t expect to come back and be exactly how I left, that would be a recipe for disaster. I’m a bit surprised that my recovery has been so slow, I guess I adapted to the Outlaw volume better than I thought I did the first time around. It probably helped doing 2 months of regular Crossfit first, then jumping into Outlaw slowly as the box’s programming shifted. This is definitely the tougher way of doing it. Eating a ton, sleeping more, and lots of mobility so far are keeping me in the game.


1) Every 30 seconds for 5:00 (22 total reps):
2 Banded Deadlift @ 50% (225) Bar Weight + 25% (Orange) Band Tension

2a) Bench Press: 10 minutes to work up to a heavy single. 245#
2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single. 70#

15 Thrusters @ 155/105#
25 C2B Pullups
10 Thrusters @ 155/105#
20 C2B Pullups
5 Thrusters @ 155/105#
15 C2B Pullups

For time. (8:19)

1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.


First let’s chat about banded deadlifts. I’ve seen a lot of search terms for them, so I figured its worth addressing. The point of banded deadlifts is to explode off of the floor, you aren’t training for strength necessarily, you’re training a movement pattern. The exercise is to pull the bar as fast as possible. You could easily use heavy weight and thick bands and use it as a strength exercise, but the way Outlaw has it programmed in this cycle it’s clearly not for that. The speed and lighter weights are geared towards explosiveness both off the floor and at the top. The point is to keep these as close to a clean pull as possible rather than a dead lift but the point is the same.


The bench press sucked, the soreness from the burpees definitely took me down a notch on the bench press, I hit 245 again which is what I hit in a WOD about a month ago. I guess maybe that’s good, I’m not sure. I didn’t want to force it today and re-tweak my shoulder. The weighted pull up was fine, I’m not sure if I even had a number for this before, but it was a good warm up for the conditioning work. I don’t have a full WOD’s worth of C2B’s so I did the first 20 or so and then switched to regular pull ups. Being off for 5 weeks I was terrified of coming back to thrusters, especially at 155#, but I scaled it too much. I took it down to 95#, I don’t think that was the intent of the metcon. Probably should’ve done at least 115#, there really weren’t that many of them, I pussed out today. The GHD and RH work went well, last time I did GHD work I couldn’t use my abs for 4 days…here’s hoping it isn’t that bad this time round.

I was pretty excited for the first KB clinic our box was having, but I missed it when I blew my knee up on a box. I am equally excited for the second one tomorrow, but its well within the confines of my work day! Now I’ll have missed both…I hope we do them again cause so far I’ve heard a lot of really good things about adding in KB work in terms of increasing joint health, flexibility and stability. So yeah, bummed about that. Life goes on.

MFS | 3-3-6

1 Comment

  1. Just catching up on all your posts over the last few days. So glad things are getting back to normal. I love Christmas and all, but ready for it all to beca pleasant memory :). And glad your back!!!!!!

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