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Posted by on Feb 23, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Olympic Lifts, Paleo Lifestyle, Strength Training, WOD

Grizzly Way 130223 (The Milk Fairy)

Grizzly Way 130223 (The Milk Fairy)

Pretty quiet day so far, as all Saturday’s should be. I’ll try and keep this post pretty short and tidy, you’ve put up with a few long ones this week, not sure I have much else to say. The knee pain from last night is all but dispersed by this morning, I’ll credit the extra fish oil, perhaps even the skins – quite fantastic feeling this morning. Finally picked up my milk order from last week, 4 gallons richer and ready to grow. Thirty two ounces down and I already feel stronger, time for a nap!



Hang Clean 10 reps @ 140# UB (unbroken) 145

Alternate bench and row
Bench Press 5RM; 2 x 5 @ 90% of 5RM go for 220 225: 202
Barbell Row 5RM; 2 x 5 @ 90% of 5RM go for 220 225; 202

4 x 250m Row; rest 90 sec

Pretty light volume stuff this Saturday, hang cleans felt okay, the legs are a bit cooked from yesterdays front squats, I definitely wasn’t setting any speed records but I got through all 10. Benching went well, I feel like the rowing went well but it’s hard without any proprioceptive feedback to get at some back rounding. Usually when rows get heavy that’s the first thing to go. Especially since rounding and softening my upper back is a pretty big issue for me. I was supposed to finish up with 200m sprints but our 200m course was covered in snow so I did 4x250m rows, kept the pace under 1:30/500m so that it ended up about 45:90 work rest ratio.


MFS | 2-3-5

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