Crossfit Impulse Adaptation of Outlaw 120814

BB Gymnastics

1) 5X1 Snatch off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. (145-145x-145-145-145)

2) 5X1 Clean off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. (185-135-135-135-135)

// Backed off to 135 on the cleans, I was jumping early, need to put some more time in drilling real light weights and getting comfortable with the positions again. Not enough boxes to go around, snatches were from the hang, just above the knee. 

Conditioning

3 rounds for time of:

10 2 Box Lateral Box Jumps 20″

15 HSPU (regionals standard)

Row 250m

Notes: 2 Box Lateral Box Jumps should be performed with two boxes side by side, approximately 24″ apart. One complete rep would include two jumps across the boxes. Basically, start to the outside of the set of boxes, jump laterally across the first, then the second, and finish on the opposite side of the boxes. Touching the top of the boxes is not only recommended, it is required.

9:33 - lateral box jumps were deceptively hard, not sure I've ever had to jump that high laterally before. HSPU were ok, did the first two rounds in two sets then the last round did the last 5 as singles I think. 

MFS - 1/1/1

Wondering WTF MFS means? From the Outlaw FAQ:

This is a scale that we use to judge our athletes excercisers level of overtraining…

M = Mood – F = Fatigue – S = Soreness

The idea is these are the 3 things that are closely related to how you are handling the volume on a daily basis. The rating system goes from 1 being the best you’ve ever felt to 10 being on your death bed. If your post looked like this:

1-1-1: Would be ideal.
10-10-10: Would be REALLY bad.
6-6-6: Would be fucking awesome. OZZY!

// In conclusion I'm going to start tracking how I feel each day