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Posted by on Jan 4, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Paleo Lifestyle, Strength Training, WOD

Outlaw Way 130104 (Right in the quads!)

Outlaw Way 130104 (Right in the quads!)

Today was altogether unremarkable outside of the Outlaw work. That’s just my life some days, you go to work, you do work things all day, and then you go to the gym. The one project I took on today was to find a local purveyor of raw goat milk or cow milk. Here’s the deal. Everything I’ve read, every blog I find, anyone who knows strength coaching and the sport of crossfit says I need to be stronger. No they haven’t said it right to my face, because I haven’t asked them, but plenty of people have asked the same questions, do I work or strength or endurance. There have been entire podcasts about it. It’s clear to me now more than any other time in my life that I’m not as strong as I think I am. I’m okay with this, because getting stronger isn’t terribly hard to do, you lift a lot and you eat a lot and you sleep more than either of the other two. The direction crossfit is going, you need to be able to squat 400 at least, deadlift 500 at least, clean over 300, snatch over 200. These are facts.


Not to go on a huge tangent, but I eat a lot of food already, yes I could probably find a way to shovel in some more, but as a paleo “purist” it’s kind of hard to do. The traditional thought would be to eat protein shakes and oatmeal every 2 hours all day, or something to that effect. Someone whose opinion I’ve come to respect, Michael Bledsoe, of Crossfit Memphis, Faction Strength and Conditioning and – drinks raw milk when he’s trying to get stronger and add weight. Two things I’m much interested in doing at the moment. So the search began, apparently state laws vary on raw milk and Missouri is rather lenient, individuals are allowed to buy it, and farmers are allowed to sell it. I have a few sources picked out to investigate further. Fear not I’ll definitely be writing a much longer post about my experiences with raw milk. For now – let the strength and recovery proceed.



1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
225# on the bar #50 bands each side

2a) Bench Press: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 60 sec.
178#, 196#, 210#
Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% – rest 60 sec.
35# KB all sets


9 Bar Muscle-Ups (sub 15 C2B)
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups (sub 12 C2B)
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups (sub 9 C2B)
30 Split Jumps
10 Wall Balls 20/14#

For time. 9:23

1a) 3XME Ab-mat sit ups 30, 20, 20
1b) 3X10 Romanian Deadlift 205#

Got really close to a bar muscle up today – I think maybe without the weighted pull up and bench press work I might’ve had it. Maybe Monday.

Quads, hamstrings, glutes, groins – all completely toasted. God damn split jumps are brutal. Why do I have the nasty feeling we’ll be doing them with a barbell soon. First thing I did after I finished the midline work was a nice 1.5km row to warm down, then my standard post-WOD protein shake. Got home and made the biggest bowl of food I could muster. A pound of broccoli, mess of shredded slow cooker pork, 2 slices of bacon, a whole sweet potato, and 2 tablespoons of gaucamole. I feel a little sick but its all going right to my quads – I can feel it! That’s how food works right?? As soon as I finish this post I’m foam rolling till bed time! Front squats tomorrow are going to suck.

This is what will be playing at 6:30 tomorrow on my way to the box! Happy Weekend!

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