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Posted by on Jan 8, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Strength Training, WOD

Outlaw Way 130108 (Reading is Dangerous mmmkay?)

Outlaw Way 130108 (Reading is Dangerous mmmkay?)

Yesterday I wrote about how I bought all these new books and how excited I was to read all of them, sponge up the information and become a super hero caliber athlete, overnight, from reading; yeah that’s the world I live in. In any case, I sat down this morning (well stood up really because I don’t have a chair at work) and read the entirety of Kiefer’s “Carb Back-Loading 1.0.” First I must commend him on his work, it’s fantastic, and suited perfectly for my mind which desires justification for everything. It’s well laid out, reasonably easy to understand, though quite sciencey at times, and simply to the point. The only issue is that it flies in the face of the last 4 years of my life, it’s going to take some doing to get me passed that hurdle. I feel there is an enormous potential there, but still much more more I need to learn.

At this point I fear changing too much will throw me back even further. I’m still suffering through the Outlaw volume, today was another bad day for that. Adding new nutritional hiccups I feel might only complicate things more. I tend to start grasping for change when things stop going my way – with the recent injuries and lackluster training it’s starting again. I just need to buckle down and get work done.

130108

BB Gymnastics

1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds
Worked up to 125#
2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.
Worked up to 1953
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec.
75#
3b) 3X5 Push Press – heaviest possible, rest 60 sec.
145#

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back.

Strength
HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.
225#, 240#, 255#

Conditioning

7 rounds for time and calories of:
30 Seconds ME Row for Calories
5 Muscle-Ups
5 Power Snatches 135/95#
Rest 1:1

Sub’d for Elizabeth
21-15-9
Hang Power Clean 135#
Ring Dips
5:18

The work today was lengthy, I didn’t expect it to take as long as it did, it looked quite innocent on paper but was grueling in actuality. Olympic work off blocks is actually some of my favorite for technique, hitting the hip properly, speed under the bar, etc, etc. I understand the theory behind duck walks, but they’re ugly and painful and I definitely don’t do them right, maybe next time I’ll skip those. The squat work was much tougher than I was expecting given the percentages, staying under 80 percent I would not have expected to struggle as much as I did. I already feel them in my knees though. I’m either still recovering from my injury, not eating enough, or struggling with form and mechanics. So many variables so little time.

The conditioning work for today was not ideal, 135# for reps is quite a lot given my max snatch of any style hovers around the 165# mark, which is only 80% but likely hard to maintain through 7 rounds. Likewise, having a muscle up as a skill and having it as movement in a WOD is very different – and doing singles isn’t really the goal, nor is scaling down to a progression, well maybe that would be a goal but there were only two sets of usable rings and they were both being used. Combine that with the scaling for the snatches and I thought it better to do something a little more up my alley. We have an affiliate cup challenge coming up and the benchmark WOD’s for heats and teams are “Fran”, “Elizabeth” and “Nancy” and I didn’t really feel like doing these on my off days. Nancy might be coming up later this week. We’ll see.

In any case – my rut continues, hopefully I’ll break out of it soon, even if I literally have to break something.

MFS | 6-4-4

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