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Posted by on Jan 11, 2013 in Crossfit, Lifting and Crossfit, Master, Strength Training, WOD

Outlaw Way 130111 (At Least it’s Friday)

Outlaw Way 130111 (At Least it’s Friday)

My mind is a blur lately, I’m not sure if there is really that much to think about or if there is actually so little to think about that it’s finding strange things to occupy itself with. It’s probably a mix of the two, a few important things that I’m ignoring, and then really unimportant things that are taking up far too much of my attention. Primarily I’ve been focused on the carb backloading protocols I read about, drinking coffee with coconut oil and fixing my lift mechanics. Secondarily I’m worried I’m not doing enough pure resistance training. Finally my work schedule is about to get very very odd, pretty much the inverse of a) normal working hours and b) what I’m accustomed to – I’m not looking forwards to it, I hate change.

The bright side of course is that it’s Friday, which means very little to me since I have to work tomorrow, but it still carries an emotional attachment, plus Friday means bench press which I like and miss since starting Crossfit. I’ve been working diligently sending e-mails and calling farms to find a source of raw milk, I believe I’ve finally found a way of getting it. There is a farm in Illinois that has a pick-up location every other week about 45 minutes away, with a little luck, some dollar bills, and a big cooler I think I can make it work after all. Also, I’ve gotten my video editing computer back up and running which provides a much needed distraction from all things paleo and outlaw which pretty much occupy my mind the other 95% of the time. I look forward to sharing my next video with you all.




1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

245# + Black Bands

2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60 sec.

Based on 245# – 185# 195# 205# 215# (I tested my bench last after 150 burpees it’s quite likely 245 is not my true max as this work felt far too easy)

2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec.

Based on 53# max – 35# 37.5# 40# 42.5#


100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time. 8:55

*Rest 1 minute.

2 minutes ME Row/Airdyne for Calories. 57 calories

Double Unders still aren’t my thing, yes I can do them, even fairly well at times, but not in chunks larger than say 20. I’m not certain where the fault lies here, but I’m pretty sure my forearms are not supposed to get a fatigues as they were getting. The wall balls were rather inconsequential in this workout, if anything a welcome rest from the double unders. Had I been more proficient with the double unders I would’ve likely shaved quite a few minutes off this time. Rowing, as I’ve mentioned previously, is obviously a talent of mine – 57 calories was actually a bit of a disappointment, I could’ve easily had 60. I also forgot to rest the 1 minute but by the time I got to the rower and turned it on I probably had about a minute of rest.


Without giving too much away of Keifer’s book, carb backloading relies rather heavily on a fair degree of resistance training which provides stimulus for cellular changes that the whole idea is more or less based on. Hence my earlier comment about not doing enough resistance work, I’m trying to add at least some component of 5×5 or 5/3/1 work every day if it isn’t included already. The only caveat to this is eating and resting enough to recover properly for the next day’s work, if I find I’m opening myself up to overtraining and stress injuries I’ll obviously have to back down.

I don’t know about you – but I’ve got to be up early tomorrow so that’s all I’ve got time for tonight.

MFS | 5-4-2

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