Work, Projects, and Life
This is my first round of max lifts on The Outlaw Way.
So far I’ve posted the following:
1rm jerk – 225 (coulda went higher but ran out of time)
1rm squat – 265
1rm bench – missed the workout
1rm weighted pullup – missed the workout
1rm deadlift – 385 (really wanted 400 but I held up at 385)
Bleh, I wish muscle ups could just happen without practice.
BB Gymnastics:
1) 7×1 1 hang power snatch + 1 power snatch – 115, 125, 125, 125, 130, 135, 135
2) 7×1 2 power clean + 1 push jerk – 155, 155, 155, 160, 165, 165
Strength:
3x ME muscle ups – 1, 0, 1
3xME double arm kb snatch – 11, 10, 10 (40lb dumbells)
3×10 reverse hyper – NW, 10, 10
3×5 snatch grip push press – 110, 100, 100
Today’s Outlaw WOD:
BB Gymnastics:
1) 5×1 box snatch: 125, 125, 130, 135, 140
2) 5×1 box clean: 140, 155, 165, 165, 170
Strength:
1) 5×1 back squat: 230
2) 3×5 front squat: 155, 165, 175
Conditioning:
3 Rounds for Time: 12:43
10 2 box lateral jumps
15 HSPU
Row 250
Today’s Outlaw WOD was a bruiser. With the heat approaching 100, I’m really going to need some chalk:
BB Gymnastics:
1. 125 then 140 (failed first attempt, got second)
2. 170 then 190
Accessories:
1a) 100, 105, 110
1b) 120, 125, 130
Conditioning:
Three rounds + 10 burpees
Today’s Outlaw Results:
BB Gymnastics
1) 95, 115, 125, 135, 145, 145, 150
2) 135, 155, 160, 160, 165, 170
Strength
1a) 12, 14, 13
1b) 6, 5, 5
1c) rx
1d) 95, 95, 95
Yay for squat days, certainly an area I need A LOT of help with.
BB Gymnastics
1) 5×2 High box Snatch 115, 125, 125 ,125 ,130
2) 5×2 high box clean 130, 140, 155, 155, 160
Strength
1) 4×8 back squat – 175
2) 5×2 front squat w/ 5sec hold at bottom – 135, 145, 155, 165, 175
conditioning
None today as I ran out of time
I’m once again reminded that crossfit takes no mercy on blisters, whether caused by crossfit or not. The four plus blisters I gained by swinging a hammer for hours on Saturday were brutalized by kettlebells.
BB Gymnastics
1) 115, 125, 130, 140
2) 145, 155, 165, 175
Accessories
1a) 95, 100, 105
1b) 115, 120, 125
Conditioning
13 slapping pushups
8 min amrap – 2 rounds with 1 50lb kb and two 40lb dumbells for the thrusters
11 slapping pushpus
Please forgive me for the last couple days, but it’s for your own good.
BB gym
1rm snatch – 140
1rm clean and jerk – 205 PR!
Strength
EMOM 7 min High back squat
190lb
conditioning
12:51 150lb clean and horrible handstand walks
Today’s results (Fridays are rough!)
bb gymnastics
1a) 10×2 Deadlifts – 290lb
1b) 5×5 incline bench – 150, 160, 170, 180, 190
conditioning
4 rounds
6 muscle ups mostly assisted
6 box jumps
24 65lb overhead squats
midline strength
1a) 3×20 GH raises
1b) 3xME toes to bar – 14, 10, 10
I don’t know that I could put it a better way then Rudy over at The Outlaw Way put it. In today’s post he talks about how olympic lifts aren’t used in every day life, and most of the movements aren’t, but as he put it:
I will likely never have the chance to “prove my fitness” like the gentlemen in the previous paragraph. I use my strength for the most part to move furniture and put carry-ons into overhead bins. I use my power to toss a 55# redhead high enough out of the pool to make her think she may never splash back into the water. I use my (minuscule) endurance to install pull-up bars, mow lawns, and push strollers through airports while carrying a myriad of toys, bags, and formula delivery devices that feel an awful lot like a 40# vest when they’re all added together. It’s great to have the ability to do all these things, but these are not life or death scenarios and situations. I wonder if my time might not be better spent reading a book, or learning some sort of a craft or new skill.
BOOM, couldn’t have said it better. I was thinking about this post as I was able to carry a 40 pound bag of chicken feed on one shoulder and my 35 pound daughter in my other arm 100+ yards to the chicken coop without breaking a sweat or having to switch arms, or drag the trampoline 20 feet so we can mow under it.
Rudy sums up the post by saying, “I’ll take a little knee pain, and the $200 I paid for my Romaleos, if it means I don’t have to live with the fear of being unprepared for whatever physical test life may throw at me.” (Rudy Nielson, The Outlaw Way)
I encourage you to read the whole post.
