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Posted by on Jan 28, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music, Music and Rants, Paleo Lifestyle, WOD

Outlaw Way 130128 (Deload Already)

Outlaw Way 130128 (Deload Already)

This week has me in a bit of a pickle. You all know the story by now, I was hurt for a solid 5 weeks, I’ve been at 100% for about 3 weeks now at most. So just getting back into the swing of things, perfect time to deload right?? Not really…considering I’m about 6 weeks less “loaded” than everyone else following Outlaw Way, its kind of frustrating. I posed this question hypothetically to coach David, it went a little something like this.


Me: David, hypothetically speaking, say you just got 31 stitches out of your left knee and have been doing 100% workouts for about 3 weeks, and then someone programmed you a deload, what would you do?

David: Follow the programming and give it 100%

Me: (In the tone of Bill Lumbergh) Greeeaaattt


BB Gymnastics

20 minutes to establish a 1RM Snatch. (145#)



21-15-9 of:

Deadlifts 225/155#


Having accepted my fate to deload, I tried to get excited to set a 1RM Snatch. Let’s just say that the excitement could not be found, there was no energy, no aggression, almost no drive. I set a new 1RM not 9 days ago, so it would’ve been really nice to hit that weight again to cement the progress. I have the miss videos, basically I’m still shooting the bar too far away from my body off the hip, and I’m not getting underneath the bar with enough gusto to really catch it properly. My pull off the floor is still lacking as well, I just can’t keep my scaps pulled together nor my lower back in complete extension, but I think some of the hamstring/hip work I’ve been working on has been helping.

Kind of ugly 145#

Best miss at 165#

Not sure what was going through my mind on that one. It looks like I had it done and settled in the bottom then something just slipped lose and it all breaks down. It looks slow though, I can tell just watching it once, there was no agression at all. Maybe next time.


Haha Diane…what a disaster of a WOD, an evil, nasty girl. 45 HSPU’s, well the last time we did Diane I didn’t finish, well technically I finished but I switched to a box because I didn’t have a kipping HSPU yet. Well now I have one, and I finished RX’d. My plan for this was pretty simple, finish, and go unbroken on the deadlifts. I knew I’d be getting more than enough rest on the HSPU’s so there was no reason for the deadlifts to stop. I completed both goals. By the end of the 21 I was doing the HSPU’s in 2. Going into 15 I think I started doing 3, then 2’s, and finished it in 1’s around 8 into that round, the last 9 I did one at a time. My shoulders are obliterated. This is a terrible WOD to have long arms. Need way more work on my overhead strength.

At least today was Mashup Monday – check it out.

MFS | 4-3-3

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