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Posted by on Mar 1, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Olympic Lifts, Paleo Lifestyle, Strength Training, WOD

Grizzly Way 130301 (Old School Friday)

Grizzly Way 130301 (Old School Friday)

Today was the kind of day that makes all the complaining and the hours of mobility and the painful eating extravaganza’s worth the trouble. That rare opportunity when things just click, the cogs mesh perfect, the engine is running smoothly, and all the tires have traction. Metaphor dead yet? I thought so. The point is that it’s important to seize such an opportunity and stride the line between total obliteration and magnificent success. Also today I got the chance to wear my BSC tights for the first time tonight. I think I’m in love…I need a few more workouts between the Skins and the BSC to really make certain credible points; but I’m already leaning in a direction. Stay tuned for the full review in coming days.

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130301

Weightlifting
Power Snatch, blocks 1RM 180
Power Clean + Jerk 1RM 255

Strength
Front Squat 5RM; 2 x 5 @ 90% of 5RM 225; 205

Conditioning
5x250m Row; rest 90 sec
43.8 43.8 43.8 44.3 45.1

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Coming back fresh after a day off, fully rested, well caffeinated, and fed to capacity; I suppose I shouldn’t be so surprised I felt good today. Surprised I was however, warming up things felt fast, joints felt good and technique was as good as it gets. Working up through 165 and 175 I felt good, fast and strong. 180 has been haunting me for the last 2 weeks, I must’ve tried it 10 or 12 times, it took a couple tries and the third wasn’t the sexiest, but I got it.

You perhaps might remember I bested my previous 240# clean and jerk a week or two ago but Tuesday’s attempts fell backwards a bit. Coming at it fresh and after hitting a snatch PR was just the magic I needed. 235 and 245 went pretty cleanly, I didn’t even try 250# I went right for 255# and pretty much nailed it. Not perfect but as good as it gets for me. If you’re wondering I tried 260# but didn’t get under it sufficiently.

Thanks for support Megan & Zach! I’ve been working on my squat mobility, especially in the front rack and overhead a ton lately. James showed me a few new drills to do before squat days and I think they helped cue a better decent. The difference is thinking of the movement as a controlled pull of the hips down into the ankles rather than letting the weight shove you down. It seems to make a pretty big difference in keeping my knees and ankles better aligned and my spine more secure. Slow 5-10 jumps from week to week is the name of the game. Again the sprint work was stymied by some snow/rain and the threat of cars in the darkness running me over; I don’t love subbing this for rowing because really my running could use far more work, but at least I got the metabolic work in. Work is work.

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MFS | 1-4-4

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