Pages Menu
Categories Menu

Posted by on Jan 23, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Olympic Lifts, Paleo Lifestyle, WOD

Outlaw Way 130123 (Let’s Talk Hamstrings)

Outlaw Way 130123 (Let’s Talk Hamstrings)

I know the tagline says hamstrings, but I’m saving that for a little further down because it pertains directly to the snatch pulls and the bottom position of my snatch. Let’s get into some other business. First, I’m going to keep the Paleo tag on my site and everything it pertains to, even though I drink raw milk. If that means you stop reading this and unfollow me, so be it. I probably wouldn’t have liked you anyways. The paleo diet and things like the whole30 are great launching points, but life is supposed to be a journey, not a 12 step course, we’re meant to play, go with the flow, and all that that entails.

Which brings me to my second point, Chris Moore just posted this article titled “Go with the Flow.” Normally I’m all about his outlook, I appreciate his insights, and try and soak up some of that wisdom, but this one rubbed me the wrong way. I’m a planner, I’ve always been a planner, and going with the flow is something I do rather poorly. Ninety percent of his post I found right on point, making a plan but not forcing things that aren’t meant to be, but he loses me right at the end, “I simply do what my body and mind compel me to do. To not listen, to paddle against the tide, would be foolish.” This is the part that I struggle with, for years I “did what my body compeled” which included video games, poor food, no exercise and even less school work. It cost me a lot and I’m proud of the fact that I figured my shit out in enough time to make something come of it. Yes you need to listen to your body, and trying to squat heavier than you’re ready to, or when you’re overtrained will cause issues, but that statement needs context. There is a framework at play that must be recognized, to blindly follow one’s body is a recipe for disaster.


BB Gymnastics

5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.
135, 165, 165, 165, 165
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.

1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec. 165#, 185#, 215#
1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. 115#, 125#, 135#
1c) 3X5 Split Press – heavy, rest 45 sec. 115#, 125#, 125#

Row: 3X1000m – rest 1:1 3:22, 3:28, 3:40

Similar to yesterday, it’s hard to gauge how heavy you can go with this work until you start to fail or do it really poorly. I had to resist the temptation to simply power clean and rest in the front rack, honestly it took much more effort to pop these into full squat cleans each round. I hope we continue to do these I feel they could contribute nicely to progress. I noticed in the video my footwork needs some work, letting my weight fall too far forward – watch for air under my heels.

The strength work was really inconsequential with the exception of the snatch pulls, which brings me to my treatise on hamstrings. As with many joints in the body the position of a given joint is the result of two or more competing forces. The elbow is a great example, bicep and triceps fight for control. The pevis works in a similar way with the hamstring, abdominals and lower back.


This image demonstrates it beautifully. The overall position of the pelvis is controlled by balancing the hamstring, glute, oblique, abdominals and lower back, for some reason they left the lower back connections out of this image. Thus, as someone who sat in a chair at a desk for far too long the hamstrings shorten and the spine relaxes, therefore at the bottom of the squat when we’re asking our hamstrings to reach from our forward knees to our backward pevlis, holding lumbar extension pulls on the hamstrings; something’s got to give. In this instance, it falls on the muscles of the lower back, they soften and the lower back rounds, which is where you see the butt “wink” so often talked about. Yes we can strengthen these muscles, but we can also demand less of them through hamstring and hip stretches that reduce the tension on the pelvis in these prone positions. This is my new journey in mobility.

Did you see the wink, at the bottom, the hamstrings stop and the movement has to come from somewhere. That’s where I’ll leave it for now.

The rowing repeats sucked, worst in a long time. I’d have to go back and look at the last time I did 1000m repeats, but clearly my conditioning has suffered more than I thought as a result of these injuries. The KB Snatch/Running wod from last week I thought I held my own pretty well, but then today happened. David says it’s like a tan, gotta just keep plugging away at it. Tomorrow maybe I’ll push a prowler or do some 1-arm farmer carries as “active” recovery. Anyone wanna do some farmer carries?

Ordered 4 more gallons of goat milk today, pick them up next Thursday, I hope the gallon I just started today will last me that long. Thinking about bumping up from about 16oz a day to 24-32oz a day. That’s a lot but so far I haven’t been able to put on much weight. Really the goal is strength, but typically they go hand in hand. I look forward to debriefing with James once he finishes Carb Backloading and catching his thoughts.

MFS | 4-4-5


  1. I have so many comments.

    1) On the first thoughts on this blog, about following what your body tells you… Your totally right… that only comes after a certain amount of time, and maturity maybe? I remember a time when I thought OMG… I have to work out everyday for the rest of my life… I hate this… I would rather do anything than this… Anyway, I don’t know what changed, but now I there are few things I would rather do than workout.

    2) I think Paleo offers great guidelines, and explanations for why I feel like crap after I eat certain things, and allowed me to recognize what I am doing to my body with specfic types of food, but it also is a personal thing, and if there are foods that work for you that don’t for others, awesome.

    3) James is charging right through the CBL info. You all are like soul mates.

    4) The oly lifting book I am reading is Carl Miller. I think you would like it. It has lots of math and statistics on body configuration of oly lifters, and how to work to overcome if your configuration is less than ideal.

  2. Holy cow Megan! You’re a beast! I’ll check out that Carl Miller book, but I’m also looking into some other mobility products to see if I can’t unhinge some of these issues.

Leave a Reply