Box Jump time
WOD for @outlawway done. Double unders still not my strong suit. #crossfit #outlaw #jumprope (Taken with Instagram)
Great explanation of the evolution of the Outlaw Way. Thanks again Rudy for all you do, I appreciate the great programming and the kick in the ass I get from you five days a week.
Today I hit a new PR in my workout for Outlaw. Worked on the Split Jerk 10x1, started at my old best 175 and made it all the way up to 230. Amazing jump and makes me realize how far I’ve come since being here and following Rudy’s programming.
Another week down here in PA and it was rather uneventful yet again. Seems like a theme these days. Over the weekend though things got interesting. Working at Johnstown there was a motorcycle rally in town so we had all sorts of bikes running around. Made me think yet again it’s time for me to buy another one. I’ll just put it on my list of things to buy when I have money again. Also this weekend Phish played near Pittsburgh. So I worked on Saturday, drove straight from work to the show, and then drove back so I could work my Sunday shift. Let me just say that the show was amazing. I really wish I could’ve done more shows but I’m responsible, and I guess responsible people don’t call in sick to work to drive to Cleveland to see another show the next day. Let me just say, that I’m not on board with this whole growing up thing. I want to be a bum for a while.
On the workout front we’re back into another week of fun times.
Monday:
Vertical Snatch off High Blocks 5x3
Snatch Pulls 5x3
Heaving Snatch Balance 5x3
Strength
GHD raises 4x8 45# plate
Turkish Get Ups 4x3 35# dumbell
WOD
21-15-9
Overhead Squats @95#
Toes to Bar
Overall a good day in the gym
Here’s photos from this week:
Waiting for the show to start.
And the crowd goes….
Bike patrol, 25 miles.
Not bad for just having coffee while at the store. Buying food to batch for the week.
This is going right now, tomorrow it get’s roasted.
I just checked the site for my programming, and I’m mentioned on it. If you’re coming here from that site let me just say that I was really lucky to get to meet up with the crew at the box, and that having it said that I knew what I was doing was one of the best things that could have imagined being said about me after I left. Here’s the post: 12/06/21
I’d just like to say to everyone that this program will give you crazy skills, and maybe get you kicked out of your gym. That being said, 6 weeks in and I’ve put up a 70lb increase in my clean and jerk, as well as a huge gain in my snatch max. It will also get you weird looks, grumbling from other people at your gym, and maybe even complaints against you and your “crazy lifts” or maybe they’ll just leave the room.
Sometimes I just have to look at the people at the Fitness Center that I currently workout at and just shake my head. Normally today is my rest day, but since I was a slacker Monday and moved my rest day into the gym I went. I walk in, fully expecting to do my normal routine, get some stares from the ladies reading their magazines and the guys watching Fox News while they get int their “cardio” but that was not to be the case today. Now I should preface this to say that there are exactly 2 racks at this gym, only one it suitable for me to use as a block substitute for my lifts and since I workout at Pansies-R-Us there’s no way they would allow me to leave gear there. I walk in and they’re both taken up by dudes who are obviously getting “ripped” dude 1 is doing strict pull ups halfway across the room from an actual pull up bar. Dudes 2 and 3 are doing banded squats with the safety bar and making sure everyone knows how awesome they are because the 135 they have on the bar and single band requires the use of chalk on their shoulders and squatting shorts. I promptly shake my head and walk away content to do some rowing for a warmup and come back later. Upon my return dude 1 is gone so I set myself up for some Clean and Jerk, and get to work. Between sets the guys on the other rack eyed me uneasily not sure what to do about the guy doing lifts from blocks and generally making noise. Step 2 was strength portion for the day, just a little shoulder press, they seemed to feel better that they understood what was going on, and then pause front squats. Thanks to my programming this was day 3 in the gym, and day 3 of squats. I love squats, if you asked me to I’d squat every day, thanks to the coach that programs I get to squat a lot and if you look at my legs you can tell that I do. My neighbors have obviously never heard of such a thing as a front squat, they didn’t quite understand why the barbell wasn’t on my shoulders, or why I would hold at parallel a before coming up. I finish up my sets walk away, and the other two dudes are still not sure what to make of me. Content with my work for the day but knowing that I needed to do some more work on skill transfer I went to the “functional fitness room” where I could find kettlebells all the way up to 35lbs, the places two boxes 12” and 24” but most importantly an open area for me to show off how awesome I am. It was handstand pushup time, now I will admit that I am horrible at them so far. As a fat guy there was never any need for me to put my 340lb frame into that position so I’m still getting used to the movement, but thanks to the programming and being required to do them at least once a week I becoming better at them. One day I’ll learn to Kip them, and then the skies will open and I will magically dominate the 2013 games. I even took the time to take some pictures because I have learned that now I like to show off that I’m not a noob about my lifting anymore. Here you guys can check them out here:
This is my I’m better than you face.
This is the I’m falling over look
