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Posted by on Mar 25, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130325 (Marathon)

Grizzly Way 130325 (Marathon)

Today is Mashup Monday so I have to hurry up and finish this post so I have time to write that one before my dinner is ready! Wahh this internet stuff gets so time consuming. I used the tagline “Marathon” today because training felt like it was never ending. I made the mistake of telling Mike I had plenty of time to train in the evenings, which was true and still is, I don’t have anyone without a tail waiting for me at home. When he told me these new warmups would take 30-45 minutes it didn’t really register at the time. Same story as always I got to the box at 3:30, rowed 1500m, practiced double unders and talked about 13.3 with David until 4:00, did mobility until 4:30, started my warmup shortly thereafter. This barbell warmup, position, technique whatever you want to call it took 30 minutes and I was sweating by the end. It’s hard, and you really do have to fight for every bit of position and mobility in addition to remaining fast and explosive. Those keeping track at home, we’re now approaching 5:00 and I haven’t even touched a weight yet.

Must be spring??

Must be spring??


Warmup B + I
Clean 1 x 3 @ 50%, 1 x 3 @ 60%, 1 x 3 @ 70%, 1 x 3 @ 80% 130; 155; 185; 205
Front Squat 1RM; 2 x 1 @ 90% 275; 250
Push Press 5RM; 2 x 5 @ 90% 190; 170
Good Morning 3 x 4 heavy 155

Running clock, add 1 rep to each round:
Odd: CTB Pullups 5
Even: Thrusters (95#) 10

When I finally got around to lifting, some things felt better than others. My main focus on the cleans these days are two-fold, good positions off the floor and good positions on the catch; that is to say keeping an upright torso, I have a tendency to let the bar out in front of me, which then leaves me reaching with my upper back to land it, which pulls me on my toes and well you get the picture. It’s not a pretty sight. Today felt okay, though the weights were pretty moderate. I meant to film 205 but I forgot after the 90 minutes of warming up. Then came front squats, which honestly I was terrified to perform, my legs after 13.3 are still tender and anything below parallel is a struggle. That said 135 felt good, 205 better, 225 was a bit rough, and from then on it was tough singles, but I managed to get to 275 which wasn’t awful, though I had hit 295 last week.


Push presses felt very good today, all of the banded push press work and focus on keeping a solid “stack” wrist/shoulder/hips/knees/ankles in alignment has done wonders. My last 5RM of push press was 175, so that’s a 15 pound jump in about 4 weeks, which I’ll take happily. Good mornings suck, which probably means I need to do a lot more of them, I made sure to find a weight that I could get parallel with but was challenging for 4 without letting my spine relax and flex at all. I taped a set of these to be sure and they looked good, nice flat back, which I’m happy with. The conditioning today was an alternating EMOM to failure, which starts out innocently enough with 1’s and 2’s but by the time you’re into the 5’s and 6’s whew. Thankfully, or maybe not, chest to bar’s are really not my forte so I failed on the set of 6. Thrusters on the other hand, depending on mobility, aren’t so bad, I was able to work up through the round of 10, but I caught the 4th rep in my 11 set too far forward and had to drop it or break my wrist. C’est la vie.

So there it is, almost 4 hours after arriving at the box I left, and now its 8:15 and I’ve only had 32 oz of goat milk…my life is basically in shambles! Not serious. On another note – MobilityWOD posted to their facebook that they were looking for an MWOD enthusiast, with WordPress skills, who has video editing experience. Does that sound like anyone you’d know? Yeah me neither…too bad, that sounds like a cool gig. Yes I applied…now I’m having a panic attack, what if I really suck at all those things? What if KStar finds out how bad my ankles are? Still, a guy can dream – worst that’ll happen I’m stuck with you lot, I think I come out ahead 🙂

MFS | 2-3-6

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