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:
1) 10 minute to establish a 2rm Mid-Hang Snatch (see demo pic below).
2) EMOM for 5 minutes: 3 Mid-Hang Snatches @ 85% of max double from #1.
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.
Some of the most Intelligent words anyone has posted, listen to the body. Awesome effort on recovery and PR, inspiration for those struggling through injury!
Inspiring Shawn R. Sadly sometimes it takes a devastating injury to make people train smarter and begin to listen to thier bodies. Thank you for reminding me and everyone about how important it is. I’m competing at cfne kill cliff in a couple weeks and I am in injury paranoia haha
Watched the video Rider. Nasty break. Way to battle through adversity.
Awesome, just awesome Shawn! Congratulations.
I haven’t lifted for over 2 weeks, except BW work at home, because I hurt my back on CJ. The injury is like one I’ve never had and I chose to shut it down. Have been planning to go to the gym tomorrow and have been anxious about it…fear of re-injury. Your story has provided encouragement. Thank you
Amazing. That was probably one of the most important write ups on training I’ve read. I’m just now learning to recognize when my body is talking to me. Going to pay even more attention now.
Strong stuff, Shawn. Both the recovery, and the perspective.
Great job Shawn. I hope all is well with you.
Thanks for the inspiration Shawn, that was an awesome lift.
Stud, great work.
2) 95 (not EMOM, rested exactly a minute and still struggled)
a) elbow, subbed Ring Rows 3×10 with 3s pause at top
Cond) 4 burpees
12 more wakeups and I’ll be home!
Congrats on your tour coming to completion soon, thank you for your service sir.
1) 187 pr
2) 160 emotm no misses
A) 19-16-19. ugh
14 burpees Rx
Lately I have been snatching GREAT from above the knee, and horribly from the floor
+1 for both cleans and snatches
2) 165 (No misses- tough)
A) 10/8/6 – god I suck at these
Cond: 3 Burpees. Way too slow on TTB.
Oh ya, and I smoked my chin on the bar coming down from a pullup and chipped a tooth. Sweet
BBG: skipped due to back pain.
S1b. 115 for all 3 sets
Cond. eliptical 30 mins (3.5 miles) again due to back pain.
Started to follow the bulletproof shoulders as well as jumping through my whole foot on 2nd pull, seems to be helping.
Only 2 rounds of strength today used 135 really hard to do this with out pausing to gather. Lost it at 17 on the last one.
Great article Shawn; been through that myself and learning to pull the plug and live to fight another day is definitely an important lesson.
2. 145#, easy
3. a. 21/21/15
b. 145#/ 155#/ 155#
Conditioning: 4 rounds right at 10 minutes; my abs just shut down at 10 reps on the last set, horrible.
a) 5×10 UB EMOM instead
Cond 3+3 TTB
fuckin’ toes to bar man
1b) 185-190-190# … that sucked
8 Burpees Rx
1) 93 kg
2) 78 kg
18 burpees RX
Cond- 6 burpees Did bar facing burpees on accident might of snuck a few more in if I went lateral.
1.)220*Double MH Snatch PR ~ 90%
2.)185 ~ 15/15
1a.) 20, 21, 20
1b.) 155, 165, 175
19 Lateral Burpees
1) 95 kg
2) 80 kg 14/15
a) 16-22-16 weak grip today and shitty butterfly technique
b) 61-63, 5-66 kg
Cond: 3rnds + 3 T2B
Struggle with the T2B
2) later will do 3×10 Bench Press instead of walking lunges (I need to work on upper body more)
1) 175, 185 1/2
2) 155 no misses
1a) 5, 7, 7…timing on kip
1b) 152, 162, 167
cond: 2 rds + 30 du’s
3. 10,11,12 (ive got a 2:07 fran but cant do c2b to save my life)
5. 16 Burpees
2) 215 (14/15)
– 0 (3+30 )
1a) 18, 10, 10
1b) 105, 110, 110#
Conditioning: 9 burpees. Screwed up DUs a lot for some reason today
2.) @155#. Couple misses
1b.) 135# across. Fml
0 Burpees. 3+61 reps.
TTB can go fuck themselves
BBG: 1.) 205 x2 & 210 x1 so went off 205 for 2.
2.) 175#: 15-15 no misses
Strength: 1a) 1. 17 2. 15 3. 16
Conditioning: 11 burpees RX’d. Really hate how my t2b fall apart under fatigue..
+100…Literally. Jaw. Dropping.
2) 205. 2 Misses
C2B – 20, 16, 16
Lunges – Subbed step up to 20″ box with 135#. These hurt my hip a little less.
7 burpees. Ugh.
1. 120 (matches one rep max)
2. 100 no misses. Felt easy
3a. 13,13,8 felt good on first two
3b. 95,105,105 really tough at 105
Conditioning: 3+19 ttb
Ttb were awful
1) 140 (actually felt smooth and fast)
This sucked, just broke down the movements and worked on each one. Apparently Walk Lunges make my DUs SUCK!
4×10 STOH 135#
4×10 lateral bar burpees
3b) 170, 170, 180
Cond: 4 burpees
Snatch – ran out of time, 205
Conditioning – 3rnds + 20 – T2B are still awful. They make me feel like I’m a small child
First day back after the pulled groin. Still nursing it, so I’m not balls out yet…
BBG: 1) 155
Strength: 1a) 3×15
1b) no weight 5-10/leg
Conditioning: 4rnds 7:30- no burpee didn’t push the groin
1) 205, Got 215×1 (f)-2nd. Felt awesome here, no wraps
2) 175 no misses Felt great, no wraps.
1a) 25/25/25– rest 90 sec. Fell off rest time a little on the last set
1b) 3X20 (steps) 135 Across
Conditioning: 10 minutes to complete- Score was 7 (fell off pace on final rd of ttb)
4 rounds of:
10 Shoulder to Overhead 135#
With the remainder of the 10 minutes-
AMRAP of: Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees: 7
Will do Strength/Conditioning tomorrow (did Tuesday’s today because of classes)
2RM Mid-Hang Sn: 155/165/170#
EMOTM 5 mins: 145#. 17/18. Missed 2nd rep of 5th set.
3xME C2B: 19/16/16 (as compared to a week or two ago of 18/15/15)
3×20 FR lunges: Normal bar; 130/135/140#
Conditioning: 3 rds + 13 T2B; sad part was conditioning wasn’t the issue…
Toes to bar killed me. Any drills anyone does in here to get better on these? Seems like I break when I become fatigued. Help?
Today will be a day of mobility and recovery only.
1a) 20, 20, 20
WOD- 9:30 + 10 burpees Rx
No score ( made it to 4th rd)
1b. DND, tweaked something in my groin.
1b. Worked up to 110
2 rounds + 30 reps – omg TTB!
2RM mid hang snatch: 250 (5# PR for any kind of snatch double)
Lunges w/ 145, 155, 165 (axel)
C2B: 21, 20, 20
Cond: 6 burpees.
225, nearly 242 – just missed the second
No C2B. Shoulder no good to kip – subbed strict pull-ups
Lunges – 160# axle
33 burpees (subbed 15 GHD, shoulder no good for kipping T2B)
Probably a but faster, but killed the legs more for burpees
1) 245# (somehow did this in nanos with no belt, knee sleeves or chalk)
1a) 20-20-20 (not ME, trying to save my hands for competition next weekend)
1b) 155#, 160#, 165#
Ran 5K 23:30
what a shit show
115, Failed 120 twice
EMOM at 100
115, 120, 125
11 Burpees at 95Lbs for S2OH
1a) 20, 15, 13
1b) 115, 120, 125 *w/ axle bar*
3 rds + 10 S2O +20 TTB
3 rounds plus 46 double unders
2) 150# (missed third rep in minute 4)
2 rds + 13 TTB, stupid TTB (also didn’t help doing this in my unheated garage during the polar vortex, had to take gloves on and off for SH2OH and TTB, and had limited space for DU), finished 4rds in 17mins) UGH!
Think I may try that one again inside a gym.
2)205 15 completed, not emom, nor in 5 minutes
not 56 burpees
2) 114# (one miss)
1a) 10-11-11 (kipping, progressing to a a butterfly)
1b) 121#, 121#, 121# (11# improvement from last time performed)
This turned into double Under skill work! Have to get better at these. Shoulder overhead and TTB were very easy. Double Unders killed, but I performed a 25 Burpee penalty for not getting to burpees.
con-subbed 25 wallballs for du’s. it made this hell on my shoulders but i didnt have many choices today.
2 rounds+25…stupid toes to bar!
1) 205 (previous hang 1 rep)
2) 175 (first two on the minute without dropping, last three drop in between w/ minute rest)
1b) back at school so no axle bar 140-145-150
3+10 S2O Wasn’t sure what to expect going in but everything was fast/unbroken. I’m going to estimate at least 35 seconds of transition each round for walking into/out of school weight room for TTB.
1b) 130 130 130 Wasnt able to go up
Cond: 2rnd + 10S2OH +8TTB Didnt feel good at all today may redo this one very soon
BBG 1) 115#
BBG 2) 95#
Str 1a) 10, 9
Cond – 0 (2R + 3)