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Posted by on Feb 4, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Olympic Lifts, Paleo Lifestyle, Recovery, WOD

Outlaw Way 130204 (Beef Stew)

Outlaw Way 130204 (Beef Stew)

Sunday was a rough day, it’s been a really long time since I had to roll out of bed and crawl around my apartment, it was oddly satisfying, if not a little disturbing. Sunday morning alone I rolled on a PVC for at least an hour, I kid you not. At this very moment my quads still seize if I keep them contracted for too long. While I’ve been distracted tacking, flossing, voodoo banding, and rolling my quads, my shoulders are apparently torn up as well. Sunday morning was fun like that. I prepped some beef stew for game day, took my monthly-ish trip to Costco, and hit my box for 90 minutes of mobility. I just took the “Maximum Mobility” course, which comes with two posters, the Faction 15 stretches and the self massage techniques. I worked my way through all of them, and left feeling great – unfortunately that feeling only lasts for so long. At least I had some delicious beef stew to come home to.



I thought for sure I would be out of the woods this morning, I do everything right, I eat right, I take the right supplements, I sleep more than I did in college, I floss, roll and stretch – short of ice baths and compression skins I’m not sure how much more I could possibly do. Maybe Saturday’s work was and ice bath day and I just missed the mark. When I woke up this morning still painfully sore I figured I’m under-recovering, it’s hard to be certain without some kind of 1RM box jump or resting heart rate test. In any case that meant, eat more tonight, feel better tomorrow – at least I hope that’s how it goes, otherwise I just ate a lot of food for nothing. So much for deloads helping you feel refreshed…


BB Gymnastics

1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec. 95#
2a) 3X3 Snatch Pulls – heavy, rest 60 sec. 225#
2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec. 115#


1a) 3XME Strict HSPU – rest 60 sec. 3, 3, 1

1b) 3X15 Reverse Hypers – heavy, rest 60 sec. GHR @ BW


12 minute AMRAP of:

5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#

5 Round + 10 T2B

I realized when I picked up the barbell today that we haven’t snatched since last Monday and that day didn’t go so well, I don’t know why I thought today would go well either. I once had a friend on the swim team who told me that even a day out of the pool during the season can throw off your rhythm or stroke. I could easily see snatch work being the same – you lose feel for it pretty quickly, and sometimes it doesn’t come back very easily. This of course wasn’t helped by a ridiculous pain in my right wrist when holding the bar overhead. I can only assume Saturday’s overhead squats were responsible for this. Holding anything overhead was next to impossible today, I think the 90 shoulder to overhead combined with 120 pull-ups might have had some responsibility for that. Basically everything I touched felt like ass. I don’t mean to write an entire post of complaint, that’s no fun to read – I merely want to express my displeasure with this deload, and my frustration with the day.

My shoulder pain prevented me from locking out 135# on the snatch balances, the pulls were no issue, but I still struggle getting in a proper first pull position, I think my upper back was feeling tighter but my lower back was still lacking extension. I tried 115# on the snatch balances and managed a set of 2 before crumbling which left me again at 95#, while doing 225# snatch pulls. Hilarious right? Strict hand stand pushups went about as well as they sounded, 3, 3, & 1 I was okay with. My hamstring/glute/back extenders need a lot of work, more good mornings, GHR and reverse hypers – I’m sure my new coach will notice immediately – kind of hard to miss. I’m so anterior dominant it’s starting to really frustrate me – I forsee a lot of row and hamstring work.


That leaves the conditioning, the cleans were heavy but pretty easy to move through, the toes to bar went well until about round 3, then they got pretty hard, I struggled to stay tight and developed a mighty swing which made holding onto the bar more trouble than it should’ve been. I had to drop every 3-5 to keep from ripping my hands. The wall balls were really just to keep your lungs busy. The toes to bar really started to hurt my shoulders after not so long. Pretty sure my coach would’ve said that meant I should do them, but let’s be honest, I’ve never been the one to back out. Strengthen the upper back, keeps the shoulder in a more stable position, and avoid injury…sound simple doesn’t it??


MFS | 7-5-7


  1. Om nom nom….hope you recover quick mister! Thats all I have to say…felt like we haven’t talked in awhile 🙂

    • Thanks! Back squats on the menu today, hope my quads can take it – added an extra shake yesterday just to try and get my legs back under me – we haven’t…feel free to write 🙂

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