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Posted by on Feb 26, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Olympic Lifts, Paleo Lifestyle, Strength Training, WOD

Grizzly Strong 130226 (Eating from the Serving Bowl)

Grizzly Strong 130226 (Eating from the Serving Bowl)

You guys tired of hearing how full I am all the time? No? Good. Cause holy balls I’m full…again. I really wish I had something more interesting to write about before re-hashing my workout but I feel as though I’m simply living my life to eat, sleep and do better at strength and conditioning. I’m blessed with a mind that allows me to eat the same things over and over and never get tired of them. It makes tuning a diet to performance ridiculously easy. It also makes getting to the gym, spending a lot of time there, and then eating and going to bed; super easy. I made the mistake today of telling David how much I spend on raw goat milk…I think he was a bit disgusted. If I didn’t think it was vital to my goals and progress I wouldn’t be doing it. Plus its an awesome conversation starter.

IMG_3153

I almost forgot, someone asked yesterday in comments what my mobility routine actually consists of. I’ve gotten to the point where my daily routines is specific to my restrictions, so you’ll have to add or subtract from it to really make it useful to you. If you’re semi-serious about fixing your mobility get an assessment from a PT, one of the best things I’ve ever done.

  1. Ankle dorsiflexion stretch with distraction
  2. Banded hamstring stretch
  3. Banded groin stretch
  4. Hip internal rotation
  5. Hip External rotation/flexion
  6. Couch stretch
  7. Banded horizontal wall squat prep
  8. Anything WOD specific or nagging

Most of these are from the Faction 15 Mobility Poster or directly from MobilityWOD – if you’ve been around that block they should all be familiar. I spend the most time on the ankles as those are the most restricted and actually have the most to gain, based on the assessment it was by far the most vital and the most likely to lead to better mechanics.

130226

Weightlifting
Power Snatch, blocks 1RM 175
Power Clean + Jerk 1RM 245 clean 235 jerk

Strength
Press 5RM; 2 x 5 @ 90% of 5RM 140; 125
Find Banded Push Press 15RM 105

Conditioning
EMOM 20 min:
Odd: Max Ring Dips in 10 sec 76
Even: Pro Agility Drill

Making steady progress is nice, but maintaining that progress is nicer. So far my power snatch work has maintained at the 175 mark, which is good and improving week to week. I’ve tried 180 a few times now and something isn’t clicking, I think its mostly mental, thinking its heavier and that something needs to change rather than doing what’s been working, and just remembering to sweep the weight into my hip and keep it on my heals long enough. The power clean work was a bit hot and cold, I got stuck at 225# for a rep or two before hitting that. My focus, especially on the clean is catching the weight with organized feet. Not in the traditional super splits that crossfitters are famous for. My shoulders were pretty milked from the muscle up variants I did on Monday morning, which left my jerk less stable than I would’ve liked. I didn’t quite get my clean back up to the 250# mark but 245# was good enough. That and I got through all the jerk work without cursing my knee, which I’ll take any day.

I finally worked my strict press over 135# that it’s been at for the last two weeks, that’s a victory, especially since my upper body strength seems to develop really slowly, as noted by the pull-up work on Monday’s previous. You’ll notice this week the inclusion of banded push presses, I asked Mike to throw these in because of the issues I’ve had with the dip part of my jerk and push press. I felt a huge difference a 15RM of these today. Honestly a huge difference in the feel.

The conditioning work gets more and more interesting, today I had something I’d never seen before. I had to youtube it – the “pro agility drill” is a football drill, I think they even test it at the combine. That’s what this game is all about though – getting better at new things. They were interesting but not terribly taxing. The ring dips were fun, I can’t believe I didn’t used to kip these, I would’ve fallen off the wagon big time without that kip, I was happy with 76.

MFS | 3-6-5

1 Comment

  1. Thanks for the mobility advice 🙂 I will be seeing an inhouse PT next week — but this is good to know too!

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