Pages Menu
Categories Menu

Posted by on Sep 1, 2014 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD



Happy Labor day! It’s been a busy weekend so I apologize is this is a little tardy, I contemplated just writing this tomorrow, but I really need to hold myself to the habit of posting on Monday’s or else I might never do it. So here goes, Monday post incoming.

Adaptation is really what it’s all about. It’s what we’re all looking for. The work gets a lot of the glory, but the whole purpose is to force our physiology to adapt, muscles grow, new neurons connect, new veins and capillaries form, things become more efficient. Its the nuts and bolts of what we do, you can’t have incredible athleticism without adaptation. I’ve discovered this last two weeks that it goes far beyond training. Adaptation is really what helps us achieve all of our goals, we adapt to work loads, crazy schedules, less sleep, and we succeed despite it. We become accustomed to the environment that challenges us, and rise to the occasion. One of my favorite quotes about bad days, is that so far in your life, you’ve survived them all. Robert Frost put it pretty simply, “In three words In three words I can sum up everything I’ve learned about life: it goes on.” So while this week had some frustrating days, along with some triumphs; it’s important to keep it all in perspective, I’m adapting, and that is the goal. That I can take home, every night, look at, and be proud of. I did something that will make me better.


“Double Grace”
For time:
60 Clean & Jerks @ 135#

For Max Calories:
3 minute – Airdyne
rest 15 minutes
For time:
1K Row
rest 15 minutes
For time:
800m Run
3:44 (cramped, jogged last 300)

A1. Single Leg Deck Squats; 14 reps x 5 sets; rest 30 seconds
A2. Hawaiian Squats; 14 reps x 5 sets; rest 2 minutes

15 Min z1
50 cal
220 cal


“Muscle-up Biathlon”
For time:
400m Run
18 Muscle-ups
400m Run
15 Muscle-ups
400m Run
12 Muscle-ups
(run an additional 200m everytime you break up the muscle-ups)


“Triple 3″
For time:
3K Row
300 Double Unders
3 Mile Run


30-60 minutes:
Swim work


Airdyne Flush
40 Minutes Z1
285 cal


Overall, looking back on the week, which is why I even write this post, to force myself to keep things in perspective, this week was actually a really good week, lots of new PR’s, which under this volume, and starting new things in my life, is actually really encouraging. Monday I did “Double Grace” which isn’t technically a PR, but I really went after it, and it’s a time I’m very proud of. Tuesday I actually PR’d both my 12.1 (7 Minutes of Burpees) at 103 reps, which isn’t phenomenal, but pretty good for my frame, and significantly better than the 92 the last time I tested this. I also PR’d my 3 minute AD test, at 105 calories, and then nearly PR’d my 1k row, I was .6 seconds shy. Lots of tiny victories that day, makes me feel good about the direction I’m moving in once I really adapt to this volume. The frustrations started Tuesday as well, with a cramp on my 800m test, seems like every time I get into a running WOD, I’m hitting these exhaustion cramps; hopefully as I keep this volume up, my legs will start to accept that I just need them to do more. I’m not going to touch on Wed/Thurs as they aren’t terribly interesting.

Friday was one of the grossest days of programming I’ve had yet. It was just mean. The only saving grace for the day was a jerk PR of 20 lbs that morning; otherwise it was all long and painful. If you recall, I did an “adjusted” MU Biathlon a few weeks ago, and was pretty happy with how I did at 12-9-6 MU (27 total). The real Biathlon at 18-15-12 (45 total) was an entirely different beast. My goal was to stick to 3 sets, so for 18 I did 8-6-4, for 15 I did 5-5-4-1, and that extra 200m really killed me mentally as well as costing me a lot of time, and for 12 I managed a pretty gross 4-4-4, with a tough lockout on most of those 4th reps. Friday’s PM work was “Triple 3’s”, a 3k row, 300 DU, and 3 mile run. Again, getting fatigued and going for runs apparently just wrecks me, it took every ounce of my will power not to pull a “Froning” and start walking that 3 miles. Overall, I was just happy with myself for completing the day, surviving. Adaptations were definitely made.

Saturday and Sunday were 100% dedicated to recovery after Friday, and I felt good today so I’d say that was a success. I can’t wait to retest either of these and see how much I improve. Especially Triple 3’s, I know I can do better there if my legs cooperate.

And finally we have the remainder of the week in photo montage. Enjoy and Happy Labor Day!





Leave a Reply