Pages Menu
Categories Menu

Posted by on Jan 21, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Olympic Lifts, Paleo Lifestyle, WOD

Outlaw Way 130121 (Stale)

Outlaw Way 130121 (Stale)

This will not be a long post, in fact it will be purposely short. I’m in quite the foul mood, so I won’t allow myself to pontificate for long as it will only encourage the cycle. I should’ve had a great day, perhaps my expectation of such was what set me in the wrong direction. Today was my first day off work in 8 days, I was happy to finally sleep in, had coffee and coconut oil time; even got to chill with the hounds which I know they enjoyed. I really couldn’t say where my day turned sour, but it definitely turned before the Outlaw work at 3:30.



BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Based on 165# – 135#, 150#, 125#

2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Based on 235# – 185#, 210#, 175#


7 minute AMRAP of:
Burpees – 82

In order to adequately address the issues of today, I have to backup to Sunday. After PR’ing my snatch Saturday, I was feeling quite confident going into the Olympic Weightlifting seminar setup for Sunday afternoon. We started with snatch balanced, moved to a sort of snatch high pull, high hang power snatch, high hang power snatch to OHS, high hang full snatch, and finally snatches from the floor. The seminar was actually going quite well until the last 20 minutes. My biggest problem with the snatch, mind you there are many, but the biggest is the position from the floor. A number of mobility restrictions inhibit my ability to start in proper position with shoulders forward, hips down, and back in full extension. The only real advice I got was to work from low blocks. That’s fine, I can do that, but I’ll also be catching the chapter in Everett’s book about error correction and flexibility; I think this will prove much more useful than just “pull from low blocks.”


Which brings us to today, I had the entirety of this afternoon to rehash the experience, and the Everett book, and I ended up in my own head. By the time I got to the box and started snatching my mind was in a pretzel, I got in my own way, I was clearly trying to think to hard and lift too slowly. I had no explosion, no drive, no turnover or pull under the bar. On the bright side pulling off the blocks my start position was perfect. Does it matter that I couldn’t catch a single set of my 80%? Tomorrow is a new day.


What’s stranger about today is the turn around when I started cleaning. Five reps at 185 went up like cake. Five reps at 210 was surprisingly easy as well. Really the clean was was about 180 degrees opposite the snatch work, didn’t miss a single rep, barely even struggled out of the bottom or with hip explosion. Guess that’s what happens when I stop thinking and just fucking lift. Note to self; do that more.

Burpees, it’s always fucking burpees. Slow and painful as ever with the added bonus of being up to regional standards, which means jumping 6 inches above your extended arm, rather than the simple clap behind the head. Still definitely feeling Cindy, always the pushups, my anterior deltoids and pec minor are quite stiff, the similar movement for the burpee was gross, wasn’t ready for that. 82 is well below what a competitive regionals athlete should be able to do, but given my break from conditioning and disadvantaged levers I was pleased with just under 12 a minute for the 7 minutes. I really should probably be doing burpees at least every other day.


MFS | 4-3-6

Leave a Reply