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Posted by on Feb 20, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Music, Music and Rants, Olympic Lifts, Paleo Lifestyle, Recovery, Strength Training, WOD

Grizzly Way 130220 (Food Fallacy)

Grizzly Way 130220 (Food Fallacy)

Before I dive into random rants that usually soak up all of my cognitive energy, I want to talk about some food myths, or fallacy. There’s a lot of them, tons really and most of them are proliferated by people who don’t know the first thing about proper nutrition and call everything a diet. Lift Big Eat Big does a great job dispersing quality information about eating and lifting – go figure. They posted this to their Facebook page today. It’s a great article, my favorite one is the eating every 3 hours bullshit. Marin Berkhan tackles this wonderfully in his article “Top Ten Fasting Myths.” The rules are much simpler than conventional “knowledge” – not all calories are equal, overeat protein, selectively time carbs, eat healthy fats in abundance; eat when you feel like eating whether its 2 meals or 4.

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Weightlifting
Hang Clean 3RM; 2 x 3 @ 90% of 3RM 205; 185
Clean Pull 5 x 4 @ 90% of Clean 1RM 216
3 box jumps max height between clean pulls 38″

Conditioning
4 sets, 90 sec between sets:
AMRAP 30 sec
Toes to bar 11; 13; 13; 11

rest 10 min

4 sets, 90 sec between sets:
AMRAP 30 sec
Double Unders 26; 25; 23; 26

Mobility is still frustrating me, I suppose it took me 20+ years to build up all these impingements so I shouldn’t expect 40 minutes a day to undo it all in weeks. All I can hope for is constant improvement and I think I’m at least attaining that. I’ve reached out to a close friend of the blog, James Harris, to see if he’ll work with me more consistently to make sure I’m making true measurable progress. You’ll notice in the clean video that I’m blowing off a ton of torque with how far my toes get pointed out. They felt really solid while I was doing them at least, so thats a benefit. Plus I went 30# heavier than last week. Anyone know any good resources for footwork drills, I have the definite feeling that could help me.

Cleans pulls and box jumps were an interesting combo, I’ve never done max height box jumps so I had no idea what to even try and work up to. I was able to do 38″ pretty easily so I’m thinking if this comes up again I’ll try and work passed 40″. I’m still landing jumping exercises a little unorganized, likely from mobility in the ankle. K Star talks a lot about this, and it manifests itself in knee pain usually and blown out foot positions. Toes to bar work was good; I was able to find a good kipping rhythm and keep my shoulders in stable positions, work on some grip work in a lower pressure environment. Same goes for the double unders but I’m still struggling more than I’d like with those. I’m eager to get my new RxRope in – I had to return the original because it was too short, added 3 inches and asked for replacements, hopefully they’ll get here soon.

Speaking of things that I hope get here soon. Tomorrow can’t come soon enough. Tomorrow is a rest day, which always feels nice, deload your joints and muscles, focusing on recovery is a peaceful mental state. Slow owing, single unders, jogs, soft tissue work and full range of motion plyometrics. Tomorrow is also milk day, which is now as good as a national holiday on my calendar, right now I’m sticking to 4 gallons every 2 weeks, split over 10 workout days it’s about 52 oz. a day. Depending on how this week goes weight/strength/recovery wise I might up it to 6 gallons every 2 weeks. Tomorrow is also FedEx/UPS day, as in, my order from Amazon.com gets here, I bought two pairs of Skins. The RY400’s and the A400’s one is for working out, one is for recovery – I read about 30 reviews and talked to a couple owners before even considering it. Combine that with about $100 in savings through Amazon and I’m pretty pleased with the purchase.

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MFS | 2-5-4

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