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Posted by on Jan 13, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Olympic Lifts, Paleo Lifestyle, Strength Training, WOD

Outlaw Way 130113 (Almost Back)

Outlaw Way 130113 (Almost Back)

I had interesting things to write about before I ate dinner, then all the blood rushed to my stomach and now I can’t remember any of them. My strength and technique are coming back slowly, more slowly than I wanted or expected, but at least they’re coming back. Today for the first time I felt like I had my legs underneath me on my cleans. The day on the couch didn’t benefit me much in the way of mobility, but psychologically after 10 days straight at work, sleeping in and lazying around all day was probably the best thing for me. I caught a bit of the OC Throwdown today, the clean ladder was kind of disgusting, makes it hard for those of us training to compete, 18 men cleaning above 315..wouldn’t be any fun if it were easy right? Not to mention, the strongest lady of the day Lindsey Valenzuela cleaned 240, my current PR. Damn impressive stuff.



BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.

Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec.
Based off 240#; 180#, 192#, 205#, 215#

Individual Version:

3 rounds for time of:

25 HSPU (2012 Regional standard)
20 Lateral Burpees (over BB)
100m Barbell Carry 185/135# (back rack)

Observant folks will notice I called today 130113 in the title, and 130112 just above. It’s the work from Saturday, I just chose to do it today instead; I use the word chose loosely. My biggest problem on the snatch comes down to mobility. I have tight hips, which limits two very important positions, the start from the floor, and the depth and fluidity of my squat. I have no doubt that I could easily stabilize 195#+ if I could get under it fast enough. Its frustrating not to be limited by strength. My cleans today felt great, compared to snatches, the jerk wasn’t the best but I managed 215 this week which is 10 more than last week, even though it’s still under my PR, it’s progress and that’s the most I can hope for. Better yet the front squats felt pretty great today, I’m excited to be working pure strength again. No one has ever gotten worse from coming into the gym and squatting 85% for 3-5, I’ll take that over nothing any day.


The conditioning work today was meant to be a fun WOD I think, partner WOD’s usually have a component of joviality to them; I got no such feeling. The only other open gym member today was Megan; don’t get my wrong I hate working alone and was grateful to have a companion, but we didn’t exactly make a great pairing, me at 200# and her maybe 140#; not the best partner carry eh? Likewise, I despise HSPU’s for two reasons, my gymnastics work isn’t great, and my overhead press isn’t very strong; combine that with my height and there isn’t much grace there. I think I did the first about 15 legit then had to move to pressing from a box. That’s the crazy thing about this – you find a new weakness everyday, something new to work on.


Tomorrow begins my 4 days of morning workouts. My work routine has been completely flipped upside down while I fill in for a coworker out of town. I always imagine I’m strong enough to make morning training work, but it never quite works that way. Even on mornings I’m able to wake myself up to feel good, the strength just isn’t there, or te technique isn’t firing. I’ve read recently how morning training is not optimal for a number of reasons. The first being the hormonally the body isn’t as prepared for the hard work, the rhythms take time to change to adjust for it. Secondly, the earlier you train, the earlier you’re meant to eat, the earlier you eat the earlier you stop the fat burning and turn the insulin the other way. Of course there are solutions to this, but again, not ideal. I’m all about ideal, its the way my brain works. Presented a problem, I find the most elegant solution available, the most elegant solution for the next 4 days is this one – so be it I suppose.

RAW MILK THURSDAY! Mike Bledsoe – I hope you haven’t lead me astray!

MFS | 4-2-2

1 Comment

  1. I struggle with morning workouts too. Always feel like I have about 80 percent of my strength before 7 am. Good luck, and thanks for the motivation today 🙂

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