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Posted by on Jan 22, 2013 in Crossfit, Lifting and Crossfit, Master, Paleo Lifestyle, WOD

Outlaw Way 130122 (One Gallon Stronger)

Outlaw Way 130122 (One Gallon Stronger)

Today I put down the first gallon of my two gallon raw goat milk experiment. To date it has been my favorite experiment yet. After quitting dairy back in March I had come to fear it, the sugars would make me fat, the proteins would give me gut inflammation and acne, and any run in with the stuff would surely send me into lactose intolerant nightmareville. After reading the Chris Kresser article about the paleo template and experimenting with the paleo model, I felt assured that this was not only something that I should do, but something that I must do in a step towards my optimal diet. It’s hard to point to a gallon of goat’s milk and say with any definitive measure that it has caused increases in strength, greater recovery or really anything. What I can say is that it tastes pretty good, relatively low milk fat for whole milk, it’s refreshing; it doesn’t cause any acne or intestinal issues. It’s a bit early to tell but I foresee another purchase in the near future.


BB Gymnastics

1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
95, 105, 115, 105, 105

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. 75#
2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec. 135#, 145#, 155#

HBBS: 3X10 – heaviest possible, rest 3 full minutes
165#, 175#, 185#

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.


5 rounds for total working time of: 2:55, 2:25, 2:27, 2:41, 2:44 (00:13:12)

4 Power Cleans 185#
8 difficult Deficit HSPU
Row 24 Calories

Rest 1:1

The BB Gymnastic work today was actually really clever, it gets tiring doing full snatches and clean and jerks. I probably should’ve added some work from low blocks to really pound home some snatch technique work, the video of the 5×5 work does show a couple of things. My pull under is still quite slow, likely due to the tightness and discomfort in the bottom. There’s also a noticeable forward trajectory of the bar from my hip, this is remedied by a more aggressive backwards lean, pulling back with my scapula’s and keeping my elbows high and out just before the transition under.

Duck walks blow, every time I do them I feel like my knees are going to explode, and I still can’t go backwards, I fall over, its a strange movement pattern. I might start turning these into light OHS work, something like 1 + 1/4 OHS to really pound in the bottom of the OHS position while still getting the stability overhead. Don’t tell Spencer. The snatch grip push presses are really tough to push heavy simply because the recovery technique is pretty unnatural and puts your shoulders in a pretty unsavory position. Even though working up to 155 was decently heavy given my overhead issues, I still felt I maybe should’ve tried for a bit more.

I was injured the first time we had 3×10 squats programmed in and so I didn’t have anything to base today’s work off of. I played it pretty conservative, perhaps too much so. The last set of 10 at 185# wasn’t exactly easy, but I had a bit more in the tank. I went to try another set of 10 and dropped after 7, I’m not sure if that makes me feel better or worse. I would’ve liked to work up at 205#, the speed was also deceptive, no resting at the top makes it much harder to estimate how much you can do.

The conditioning was interesting, I like power cleans plenty, actually one of my favorite movements; 225# is a pretty huge power clean, given my 1RM clean is 240#, 94% to be exact. Instead I scaled down to 80% of 240, so I used 185#, though I think given how hard it seemed to be for others 205# would’ve been a better option. It really didn’t matter though as my overhead strength is no where near where I’d like it to be, which becomes incredibly obvious when dealing with HSPU’s. I can handle jerks, push press, push jerk, KB snatches and swings, but as soon as my legs go over my waist it’s a mess. Like a drunk toddler with a bucket of paint mess. I can kip them decently well now which helps, but my hip drives and my arms just don’t move, damn my wingspan…I was able to catch up a bit on the row at least, 24 kcal was less than 24 pulls, my best round I did it in under 20.

Nothing extra to add really, apparently my hamstrings are quite stiff which pulls my pelvis forward which softens my lumbar spine and leaves it open to injury. I’m working on it, but I can verify they are quite stiff – time to watch more MWOD videos and start working my way to the Greg Everett flexibility section.

MFS | 2-5-4



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