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Posted by on Mar 6, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

Grizzly Way 130306 (Unloading)

Grizzly Way 130306 (Unloading)

This is my first unloading week under my new coach and I screwed up Monday, I did far too much work. The hang snatch work was supposed to be 70% of my 3RM which would’ve been I think 95# not 70% of my 1RM snatch which is what I did. So doing 125# instead of 95# wasn’t really unloading. Which set me up to be more fatigued for Tuesday than I should’ve been. I did today right though and it actually started to feel like an unload. In other words, I felt like I had more to do when I left. Of course the first open workout was announced today, I don’t really have any thoughts about it. It is what it is, I’m going to do it no matter what. Adding weight won’t make the burpees better but I’m glad I’ve been working on my snatch. Here’s hoping I can get to the round of 20 burpees.


Hang Clean 5 x 3 @ 70% 150
Clean Pull 3 x 3 @ 80% of Clean 1RM 204
3 box jumps max height between clean pulls 39″
8 x 25 yds/arm single arm Farmer’s carry – heavy; rest 60 sec 125; 135; 145

Unloading time means some pretty light work and a pretty fast workout. Got through the hang cleans no problem, felt good, trying to stay on my heals and row the bar into my hips, catching the bar with a good straight back and getting a good front squat in. Clean pulls are good, I like to practice keeping my back tight, it’s actually pretty sore right now, which I take as a good sign. I finally got to use my farmer handles, I got a lot of strange looks and funny questions but it felt good. I was actually surprised I found a big enough space away from the class to trot my 25 yards back and forth.



Today is my favorite day of the week – it’s Barbell Shrugged day, and today is a special Shrugged episode. It’s the 50th episode, its a special at the Arnold and they had a special guest and personal favorite athlete of mine – Jon North. Tons of pearls and nuggets just streaming out of this guys mouth!


I should go get a note pad – definitely going to watch this again tomorrow.

MFS | 2-4-3

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