Pages Menu
Categories Menu

Posted by on Mar 12, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Olympic Lifts, Strength Training, WOD

Grizzly Way 130312 (Trashed)

Grizzly Way 130312 (Trashed)

I originally had a seven paragraph rant here about Progenex. I realized that most people probably wouldn’t make it through all that, let alone my ranting about training today. I’ve decided to split that off into a separate product review post to post in a few hours. If that’s something that interests you, go check it out tomorrow. Minus the ridiculously hard time I’ve been having getting out of bed lately, today actually started out pretty good. I don’t know why the mornings are so rough, it could be because of DST, waking up and seeing it dark out makes me want to roll back over worse than just about anything else. I got my coffee same as always, filled it with coconut oil same as always, and actually got some work done for once. Being productive is rewarding…who knew?!


Block Snatch + Snatch Balance 8 x 1 @ ~ 80% (2 sec pause bottom SB); 60 sec rest 145

Running clock, add 1 rep to each round:
Odd mintues: HSPU 4 of 5
Even minutes: Toes to Bar 5 of 9
Once you hit failure quit that movement and keeping going with the other

Back Squat 5RM; 4 x 5 @90% 290; 260
GHR 5 x 5; rest 90 sec 25

Let’s start with how something so simple get’s so confused and misunderstood. There are two parts of this first line that I messed up. First, it says ‘block snatch’ which last cycle meant power snatch, but if Mike wanted me to do power, he’d have written power no? Well I did power without even thinking. Then, again without thinking, I did the snatch balance as a heaving snatch balance, though a true snatch balance would have the bar move up very little if at all, emphasizing the drop under. Again the 2 second hold kind of went in one ear and out the other, I was focused on the 60 seconds rest timer, nailing my form and the start position. It was just one too many things. Did I get something out of it – sure absolutely. Did I get as much as I could’ve or should’ve, no probably not.

The running clock work in the middle, even before strength was a bit odd, it felt vaguely like conditioning work but at a much slower pace. Doing 1, 2, 3 of something isn’t very taxing. The HSPU’s got hard around 4, clearly as I failed on the 5th round. Those have always been terrible for me. My toes to bar actually felt really good, I’ve finally established a good rhythm and kip that does’t rip my shoulders out of their sockets or my hands off the bar. The toughest part about these is figuring out when it’s safe to re-grip to keep going. During my set of 9 my hands just plain gave out. I would’ve liked to get further with these.

My squat today felt about as bad as it has in the 6 weeks since I started on with Mike. I don’t really know what else to say other than maybe it was just a bad day. I didn’t feel particularly “supple” in the bottom position, nor did my mechanics feel particularly strong or proper. I could feel my back angle change to keep the bar over my heels as I fought to keep my knees out. It’s funny, on paper my ankle mobility is improving but in practice it seems I run into the same walls. At this point it’s too early to say I need to change something, I’ll continue to improve and hopefully there’s a thresholding type effect where I make it to a certain point of mobility where the fireworks go off and the planets align. I really have no basis for complaint – 290×5 is only 5 pounds under where I finished the last cycle and that set of 295×5 was pretty damn ugly. If this cycle proceeds like last cycle did, 290 will progress to 310 by the end of 4 weeks, I’d be happy with that.

In any case, the squats took a lot out of me, I felt pretty battered, bruised and downtrodden by the 2nd set of the 4 at 90%. My mechanics are frustrating, they take a pretty big psychological toll. Getting strong and doing well is hard enough when you can move correctly, adding the impairments on top is fells rather Sisyphean. Apparently there are two ways to do GH raises, I was taught to do them to a horizontal plane, holding your glutes, lower and upper back in flexion. The other way is to come all the way to vertical, which forces a harder hamstring contraction to pull the torso up. Sucks both ways, but the later is much harder and likely the way I’m meant to be doing them. Damn this shit gets confusing.

Tom Bennett

Tom Bennett

Here’s to getting the boulder to the top of the mountain!

MFS | 4-7-6

Leave a Reply