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Posted by on Mar 19, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130319 (Catching Up)

Grizzly Way 130319 (Catching Up)

Given last night’s quick post I have plenty to talk about. First let’s chat about Josh Golden’s “performance.” If you’ve already beat this horse into a dead and lifeless state resembling an officer printer after listening to some gangster rap, then my apologies – please skip to the next paragraph. If you have no idea what I’m talking about read this. The basics of it are that one of the top male scores from 13.2 was posted along with a 3rd party video; the result was an internet outcry of poor standards and cheated reps. This lead to a response from HQ that I think anyone would’ve seen coming. Be honest with your scores, do your best to achieve proper movement standards, and hold others to similar standards. In the short run it might suck to get fewer reps but your performance in the long run will be much better.

If you’ve been following closely lately – you’d know I haven’t been very taken with this cycle’s programming, between that and the open I don’t feel like I’m working very hard lately. Yesterday I wrote Mike an e-mail to that affect; at first I was worried that I was just over thinking things and that I should just trust what he gave me. The more I thought about it the more I convinced myself that writing a long rambly e-mail was the right move, feedback is feedback and given the coach/athlete relationship, the more information a coach has the better. Then this happened.

Probably one of my proudest twitter moments ever…which I admit is a bit of an oxymoron. Still – looking forward to some programming changes that let look more like the last cycle.

130319

Back Squat 5RM; 2 x 5 @90% 295; 265

Every min on the min for 8 min:
Power Snatch 70% x 3 126

8 Rounds: 10:54:00
3 HSPU
3 KB Snatches/arm (53#)

Today I weighed in at 210.6, which is about a pound less than this time last week. My goal of gaining weight seems inextricably tied to the amount of barbell work I do. I just can’t eat the quantities I need to when the volume is this low. Clearly something is working though, as 295 is the best 5RM back squat I’ve had since starting with Mike, even though my weight is down. I’ll take that as progress all the same. Today felt more like mechanical advantage than pure strength gain, in other words my squat felt really good, all this mobility work is finally starting to click in mor meaningful ways. Even my mobility coach James said they were looking good. Success!

The power snatches were fine, 126 is relatively light and the EMOM structure helped me focus on moving the bar quickly and efficiently. Fucking HSPU’s – they never get any better, especially 8 pounds heavier than last time I did them. Doing them in sets of 3 kept the intensity up for the first 5 rounds or so, but 6-7-8 were tough but my kip felt good. Combined with KB snatches was a bit brutal, nothing a lacrosse ball to the scapulae can’t fix.

Any guess on 13.3 tomorrow evening? I’m thinking we’ll finally see double unders and pull ups in some fashion, perhaps a climbing ladder?

MFS | 2-4-3

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