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Posted by on Mar 11, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130311 (Changing Things Up)

Grizzly Way 130311 (Changing Things Up)

I read an interesting article about daylight savings time today, and there was a funny bit about the logic behind it, it went like this; When told the reason for daylight saving time the old Indian said, “Only a white man would believe that you could cut a foot off the top of a blanket and sew it to the bottom of a blanket and have a longer blanket. When you think about daylight savings like this – it sounds absolutely ridiculous, so now instead of it being light when I wake up and dark when I get home, its dark when I get up and light when I get home? I fail to see the point. In any case I think it made waking up this morning a bit of a struggle, I don’t rarely linger in bed but this morning it took me a solid 20 minutes to rouse from the comfort of my sheets.


Am I the only one that prep’s food every morning? I don’t like pulling out leftovers for days. Fresh food always tastes the best. Also if you haven’t tried Sriracha and almond butter you’re missing out, it goes really well with eggs, and bacon and chicken, and sweet potatoes, and really anything edible.


Bench Press 5RM; 4 x 5 @90% 240; 215
Barbell Row 5RM; 4 x 5 @90% 245; 220
Power Clean + Power Jerk 5 x 2 @ 70% 178.5

12 Rounds:
4 KB Snatches/side (53#)
5 GHD Situps


The tagline for this post is “changing things up” – I don’t like change, I like settling into a rhythm and thriving in my groove. Life isn’t about grooves though, yes sometimes it is, but most of the time it’s about adapting to change. Monday’s aren’t always squat days, olympic lifts don’t always come before strength work, and conditioning doesn’t always involve rest. This is the changing face of my training protocols. It was strange not to start with my olympic lifts, and stranger still not pushing them to relative maxes, which was the theme last cycle. The goal is still strength and speed, so though it’s coming in an unfamiliar package there’s an element of faith to this. Strength is still on the rise, this was easily the most I’ve benched in at least 6 months, probably longer. I should’ve recorded my bent rows to watch my back angle and flatness, but I didn’t, A for effort? At some point actively thinking about it has to be a victory in itself.

I don’t power jerk very often, I have a hunch this is Mike’s way of working push press type work into the programming. Five sets of two didn’t feel like much so I tried to keep the rest pretty minimal and the speed and intensity high. The cleans felt really good, very light. The push jerk wasn’t great at first but it’s better than it’s felt in the passed. I owe a shout out to Ben here, he jumped in and did my conditioning with me which really helped me get the most out of it. Again, the many rounds, few reps; keeps the intensity of each movement high allowing the focus to be on speed rather than fatigue. Still got a good sweat out of this

Mashup Monday | March 11 from dmldolan on 8tracks Radio.

MFS | 2-4-3

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