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Posted by on Dec 29, 2012 in Crossfit, Lifting and Crossfit, Master, Recovery, WOD

Outlaw Way 121229 (It hurts…)

Outlaw Way 121229 (It hurts…)

Outlaw Saturday is a rare occasion for me, I quite typically have to work Saturday mornings but due to a last minute cancelation this weekend I had the morning off. Outlaw Saturdays typically follow the same model, a 1RM snatch, clean & jerk, and a longer metcon. Waking up this morning was definitely a bit rough, my shoulders were still quite sore from the burpee’s and the pull-ups yesterday didn’t help. What I really felt this morning though was the midline work, specifically GHD sit-ups. No matter what else I do nothing else hits me like GHD sit-ups at reasonable volume. It’s both a great and terrifying thing when every muscle in your midsection hurts and all you’ve done is reach for your water bottle.

Also of note today, I got my Adidas Adipower’s back out. When I first started Oly lifts at The Lab, I got really “gung ho” rather quickly, and was probably making a lot of mistakes. Scratch the probably, I know I was making a lot of mistakes because I’m still making them. Being the highly intelligent and self aware person I am, I quickly blamed my shoes. Turns out it probably had nothing to do with the shoes. When I bought the Volt’s I was determined not to oversize them, I fear I may have undersized them. My left foot routinely loses sensation if I wear them for too long…long story short, the jury is still out on this front. I’ll probably hop back and forth for another couple of weeks before landing on a final pair.


20 Minutes to establish 1RM Snatch (125#)

20 Minutes to establish 1RM Clean and Jerk (180#)

Front Squats (based off 121201):
1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% (175#)
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85% (180#)
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90% (185#)

Run 800m (Sub’d row 1000m)
3 rounds of:

25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg
Run 800m (Sub’d row 1000m)
For time. 21:59

Where to even start with this mess. I guess at the top. My snatch is very rusty, not that it was all that good to start with, but obviously the time away hasn’t made the movement anymore fluid. My favorite way to think of Oly technique is that slow is smooth, smooth is fast. I doubt that needs much explaining, but I like the concept and it helps me calm down before I do something stupid. Snatching has for awhile now been the chief culprit of some terrible elbow pain, it comes and goes depending on the metcons and how heavy things get, but today was quite bad. So bad in fact that I couldn’t really get to a full 1RM on the clean, the front rack position was killing my elbows. My best guess is that the high volume pull-up work yesterday aggravated some tendonitis and with some rest tomorrow I will improve.

The cleans were obviously heavier than the snatch, as they should be, but well below a weight I would consider well within my wheel house. My previous 1RM was 240# and could hit 205-215# pretty consistently without much trouble. Struggling with the weight today was a bit humbling, albeit very frustrating. Never having really taken this much time off due to injury – slipping backwards isn’t exactly something I’m handling very gracefully. Likewise with the front squats, I wasn’t even healthy enough to do the test on 121201 so I just guessed at what would be challenging that day. I must’ve done pretty good because I dropped my 2nd to last front squat and called it a day. Truthfully my front rack broke far ahead of my legs, which was disappointing, but again, still just the first week back. I keep having to remind myself.

It snowed last night in Saint Louis, not a lot but just enough, and the temp was high enough that it made a lovely slush on the ground. This of course was still around this morning, and given my recent grapple with a wooden box, I thought it smarter to row today. Subbing an 800m run with a 1000m row seemed pretty fair, and if anything the row was a bit tougher because of how dead my arms were. The first 1000m I paced out at a 1:50/500m, I paced the HR push-ups maybe a little too much, because I’ve had trouble pushing myself too hard on these and completely losing my arms. The jumping squats would’ve been fine minus the fact that to hold the bar on my back my shoulders got no rest, I tried to get through these with as few rests as possible, the KBS’s were unremarkable. The second row was quite awful, pretty sure I hit a 1:59/500m pace.

10 Points to my sister for bringing me lunch at work cause I ran out of time to make it.

MFS | 3-3-8

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