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Old 10-13-2012, 07:13 AM   #371
James Mazzarisi
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Re: The Outlaw Way

Just started outlaw yesterday. My question is: is there an adjustment period to this protocol. Here's what I mean. I have not done mych Oly lifting in the past. Yesterday had a combo of power and hang snatch cleans and snatches. Tonight I am supposed to find a 1RM in both.

I know my form sucks right now and luckily I have and experienced coach to help me. My knees and shoulders are aching from yesterday's WOD and tonight's is pretty agressive.

I realize it will take some time to become more efficient in these movements. I guess I'm just looking for others' experiences as to the "adjustment" time before it feels like I'm not destroyed after each session.
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Old 10-13-2012, 08:15 AM   #372
Sean Dunston
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Re: The Outlaw Way

Knowing your 1rm numbers is pretty important to Rudy's (and most coachs') training program.
If you're truly wrecked from yesterday, today would be a bad day to do a test of 1rm. If you've recently tested and are confident that you know your true maxes, skip today and go forward working off of those figures.
Make sense?
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Old 10-13-2012, 11:14 AM   #373
James Mazzarisi
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Re: The Outlaw Way

Yes makes sense. Havent maxed out on anything really in 7-8 months and have little Oly experience. Anyway Here are some numbers:

5'-10"
174 lbs
BS: 335
FS: 290
DL: 405
Clean n Jerk: 212
Snatch: 154
OHS: 225
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Old 10-14-2012, 10:16 AM   #374
John C Corona
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Re: The Outlaw Way

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Originally Posted by James Mazzarisi View Post
Just started outlaw yesterday. My question is: is there an adjustment period to this protocol...I guess I'm just looking for others' experiences as to the "adjustment" time before it feels like I'm not destroyed after each session.
Maybe a few weeks will be enough adjustment to lifting daily. My legs are rarely fresh nowadays, but not wrecked either. Though I do, almost weekly, tend to omit 'something'...just so somethign else can be squeezed in. Maybe you could omit a metcon, or a strength session here n there, if you are too roasted, but I would not omit the BBG since the oly is where you need (or want) the most improvement. I think your percentage-based oly lifts should be on the easier side, since your technique needs to catch your strength.

The fridays 'power' sn & clns were based on %, like Sean said. If I were you, I would establish these 1RM's on a day he programs the movement (if you dont have a 1RM for that lift). Otherwise, he mostly just says "heaviest possible"...which can be scaled a tad lighter, so technique is perfect.

Dude, I hope you're ready to PR that snatch regularly now...
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Old 10-14-2012, 05:52 PM   #375
Lawrence Korchnak
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Re: The Outlaw Way

Quote:
Originally Posted by James Mazzarisi View Post
Just started outlaw yesterday. My question is: is there an adjustment period to this protocol. Here's what I mean. I have not done mych Oly lifting in the past. Yesterday had a combo of power and hang snatch cleans and snatches. Tonight I am supposed to find a 1RM in both.

I know my form sucks right now and luckily I have and experienced coach to help me. My knees and shoulders are aching from yesterday's WOD and tonight's is pretty agressive.

I realize it will take some time to become more efficient in these movements. I guess I'm just looking for others' experiences as to the "adjustment" time before it feels like I'm not destroyed after each session.
As the resident noob around here, I can speak from recent (and current) memory on this one...

I'm about 6 weeks to the day on Outlawway programming. The first few weeks were pretty tough and they still are. There's never a morning I don't wake up 'creeky' from the previous day's WOD and by the 3rd day 'on', I'm dragging pretty bad. All that being said, I rarely skip any element of Rudy's programming. I came to Outlaw for a 2 reasons primarily: 1) Get Stronger (so I don't skip the strength work) 2) Get better at Oly lifts. Oh and since this is CrossFit, I feel compelled to do the met cons as rx'd....even when I (arguably) should be scaling. All that spells some tough working days and some very necessary rest days...even 6 weeks in.

Like most of the more experience Outlaw followers, I expect sometime soon I'll do a better job picking and choosing what to do and what to leave out/substitute. Or more likely, I'll just keep punishing myself w/ a metric ton of work 5 days a week.
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Old 10-15-2012, 07:13 PM   #376
John C Corona
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Re: The Outlaw Way

Well Dustin, I hit 205, then hit 210 Snatch today. When I was at 80%, I just knew it was ON! Did 90%x2x1, then 95%x2x1, then BAMN, 205 almost pulled my arms out of the socket it went up so fast. I have video as well...which it said invalid file (twas a .mov file)? I am weighing in at 176 today...lil heavy for me...imma try and figure out how to post this vid.

Thanks for the push Dustin and Matthew.
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Old 10-15-2012, 07:54 PM   #377
John C Corona
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Re: The Outlaw Way

210lb snatch (10LB pr) (WFS): http://youtu.be/wH571a1Q9rA
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Old 10-16-2012, 09:45 AM   #378
Dustin Wintczak
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Re: The Outlaw Way

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Originally Posted by John C Corona View Post
Well Dustin, I hit 205, then hit 210 Snatch today. When I was at 80%, I just knew it was ON! Did 90%x2x1, then 95%x2x1, then BAMN, 205 almost pulled my arms out of the socket it went up so fast. I have video as well...which it said invalid file (twas a .mov file)? I am weighing in at 176 today...lil heavy for me...imma try and figure out how to post this vid.

Thanks for the push Dustin and Matthew.
Solid work! That's what a 20lbs jump from a few weeks ago? Insane. 15lbs from two wheels...get it.

I suppose it's my turn now
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Old 10-16-2012, 03:53 PM   #379
Matthew Vesey
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Re: The Outlaw Way

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Originally Posted by John C Corona View Post
Well Dustin, I hit 205, then hit 210 Snatch today. When I was at 80%, I just knew it was ON! Did 90%x2x1, then 95%x2x1, then BAMN, 205 almost pulled my arms out of the socket it went up so fast. I have video as well...which it said invalid file (twas a .mov file)? I am weighing in at 176 today...lil heavy for me...imma try and figure out how to post this vid.

Thanks for the push Dustin and Matthew.
John that is AWESOME! Super pumped for you man. I was yelling at my computer screen (In enjoyment). Love seeing people hit PR's (Especially when they are HUGE jumps from only a few weeks prior)!
Keep it up!

-Matt
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Old 10-16-2012, 06:20 PM   #380
Lawrence Korchnak
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Re: The Outlaw Way

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Originally Posted by John C Corona View Post
210lb snatch (10LB pr) (WFS): http://youtu.be/wH571a1Q9rA
Wow! Congrats on the PR. You made that look real easy...
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