Yesterday I received this email and video. No additional words are necessary. Please take the time to read this…
365 days ago this happened…
Fibula Break on 310# Clean & Jerk (DO NOT watch this if you have a queasy stomach).
As you know I folded under 310# clean the first time I had ever stood it up. On the way to the hospital that day all I could think about was how I could not train anymore for the 2013 Open and if I’d ever be able to get back to where I was after months of following The Way. I sat in the hospital as a doctor told me I’d need surgery… a plate and 8 screws. I broke down crying as this was my 2nd time tearing ligaments in my left ankle. I quietly told myself I’d hit a 310# clean and jerk within a year of my injury.
Today I hit a 141kg Clean and Jerk for a PR of 310.2#. Today is the exact one year anniversary of my injury. I know no other program but The Outlaw Way and will not follow another program. The human body is an amazing thing. The doctor told me to wait months before beginning my training. Should I have listened? Yes. Did I? No. Because I feel I know my body better than anyone. With that being said, I learned one must listen to their body. The day I got hurt I hit a 295# clean jerk and felt my back give a little bit. I should have cut myself off there. I didn’t and I got hurt. What I want all the Outlaw Way followers to know is that when they don’t feel good, they need to listen to their bodies. We are human. It’s not worth the injury, they can work another movement instead of the one that hurts. I went through months on crutches, and not being able to walk. As a competitor, it eats at you every fucking day.
I’ve listened to my body since I’ve been back following the program. I took 4 weeks off of going overhead because of wrist pain and didn’t lose any strength. I talk to my athletes about resting at certain points. It takes time. I want to thank you for your program again and would not have been able to stand that clean up if it wasn’t for what you put us through, and I wouldn’t have been able to hit that jerk if you hadn’t told me at the Para Bellum camp I shouldn’t be jerking the bar from my finger tips. Thank you and I can’t wait to see what the Shenandoah CrossFit team does in the 2014 Open and hopefully we can represent The Way at the Mid-Atlantic Regionals.
Shawn Rider – 141kg (310#) Clean & Jerk:
1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131230 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.
10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
With the remainder of the 10 minutes-
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.