So it has been a hot minute between posts. Well as it is I am rather busy, however that is no excuse what with the advent of iPhones and iPads and what not. During my hiatus I was on the quest to find the holy grail of programing and in this journey as in Percival’s I believe I have found it (or the closest approximation to date). A huge concern of mine has always been that I lack raw explosivity and overall strength but I have been training long enough that simple linear progression tops out fairly quickly. That’s actually a BS excuse, it’s more likely that after this much exposure to Crossfit I simply want to have my cake and eat it too. The even bigger problem is seeing that others are having their cake and eating it too so I think that we are beginning to see a complete shit in the outlook on capacity and strength. I digress.
Enter programming from Outlaw Crossfit or more importantly The Outlaw Way (warning, if you don’t like offensive language please DO NOT view the Outlaw Way) where coach Rudy delivers relentlessly awesome programming that is periodized’ish and utilizes his take on the limited conjugate method. This is what economists call creative destruction i.e. Crossfit revolutionized fitness and work capacity and this is another albeit less ground breaking revolution inside that.My Oly numbers are climbing and I am super happy about that! Let me reiterate, DO NOT view The outlaw way unless you are ok with utterly offensive language. The people at Outlaw clearly compete, WIN, train hard and are proud of that as I often am in my running. Compete to get better, get better to win, WIN to be awesome, be AWESOME because that in and of itself is a worthy thing. Goals are meant to utterly demoralized and crushed. you may disagree but this is my blog and I don’t care . Now an overview of today and a PR on the snatch balance brought to FBP by Outlaw.
Programming from
120618
1.) 7×2 vertical snatch (pulled from hip height on my rack as I don’t have jerk blocks [google it] just yet)
75-75-80-80-85-85-90
2a.) 4×3 halting snatch deadlift (60 seconds rest rotating between 2a and 2b)
155-175-185-200
2b.) (they programmed drop snatch, I did snatch balances so sue me)
4×3 snatch balance
115-120-125-135
(I mixed up some of there programming with my own, again they can sue me)
1a.) 5×3 high bar back squat (again 60 seconds rest rotating between a and b)
185-190-195-200-205
1b.) 5×3 strict muscle ups (this is the first time I have nailed 3 MU’s with a full extension at the bottom including ring turn out, AWESOME)
Did 2 rounds of:
50 double unders + 10 push jerk’s @115lbs
rest 30 seconds
max effort ring C2B pull ups (I hit 10)
time: my watch is at my house and I am at the cafe so maybe I’ll update this post, and maybe I won’t…
Getting after it.
PRW
