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Posted by on Feb 18, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Music, Music and Rants, Olympic Lifts, Paleo Lifestyle, Strength Training, WOD

Grizzly Way 130218 (Better Than Last Week)

Grizzly Way 130218 (Better Than Last Week)

I left you all in the dark Sunday, I like to take a day off from blogging at least once a week, it keeps the posts from getting repetitive and keeps my mind fresh. Thursday I took completely off during the whole milk debacle and new jerk block construction so Sunday was active recovery. Nothing intense, rowed 2k, soft tissue work, and as much mobility work as I could squeeze in, lots of work on my ankles and hips is really what it boiled down to. The point is that by the end I felt great and ready for the week ahead. If I take Sunday entirely off it usually means over 48 hours away from the gym which I’ve noticed messes with my mechanics pretty negatively, so none of that if I can avoid it.

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Weightlifting
Hang Snatch 3RM; 2 x 3 @ 90% of 3RM 145; 130
Strength
Back Squat 5RM; 4 x 5 @ 90% 275; 245 (295×4)
Weighted CTB Pullup 1RM 25
Weighted Pullup 5RM, COVP 30
Conditioning
3 sets, 90 sec between sets:
AMRAP 30 sec
KB Swings (70#) 15; 16; 16

rest 10 min

3 sets, 90 sec between sets: 32; 24; 22
AMRAP 30 sec
Double Unders

Had a pretty good day today. After last Monday my right patella felt like it was going to explode out of my knee, I was icing it just about every day. On Saturday I threw down 2 aleve and an extra dose of super potent fish oil and woke up Sunday feeling great. This morning it felt even better. This afternoon I was really cautious not to lean too far forward on any of my lifts. Which is a bad habit of mine regardless, but especially considering my knee issues. I was able to go 15 pounds heavier on my snatch, which I like to think means my technique is getting better. Still jumping forward and launching the bar off my hips but not nearly as bad.

Here’s where the 5RM part of Mike’s programming kind of bites back a little. I warmed up with 135 and 225; then jumped right to 295…that was pretty dumb, I didn’t want to waste reps on 275, foolish foolish boy. So I got 295 for 4…which doesn’t count as a 5RM, which sucked. Then I went back and did 275×5 which I did last week and worked off that for the other 4 sets at 245. This is the first time in a long time I’ve squatted decently heavy without knee pain during or after. There are two potential explanations, both equally likely and thus probably a combination of each. The first is all the targeted mobility work, now that I’m finally working on known issues the improvements are much more measurable. The second is the SFH fish oil I grabbed, it’s only a 5ml serving but it has 3100mg of DHA + EPA which was 20 pills of my old fish oil. There’s a lot of good research showing the benefits of high potency liquid concentrate. I’m sold if it means I can squat heavy 3 times a week.

Unfortunately my upper body strength hasn’t really improved as much as the first two movements, the weighted chest to bars are rough, I struggle to get that last inch or so of chest to bar, so it ends up being a really heavy regular pullup. Then moving right into COVP or chin-over-vertical-plane I got 35×4 again, so I was back at 30×5 for the record. The conditioning seemed really low intensity today, 30 seconds of work for 3 AMARPS was like 3 minutes of total work and a ton of rest. Double unders are still a goat but the swings were a grip killer. Looking forward to power snatches tomorrow!

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This is for CTP – turns out there is a Moe’s in STL and they deliver!

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Oh yeah I spent a good amount of time on Saturday night and Sunday working on this video – really pleased how it turned out. Give it a watch if you like the music I post.

MFS | 1-3-3

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