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Posted by on Mar 26, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130326 (Rote Rote Rote)

Grizzly Way 130326 (Rote Rote Rote)

I’m quite positive weightlifting is the best example of rote learning I’ve ever been a part of. To save you the trip to google, rote is mechanical or unthinking routine, repetition. Sound familiar? The best weightlifters practice so much, so often that these movements are without thought, they are the definition of mechanical. This is the level I’m trying to strive for; whether I get there or not will be a whole nother story. For as much as I am going to complain over the next few months about my warm ups, it’s clear to me how crucial these new ones are and how much I have to gain from them. There is no comparison to spending 40 minutes with a barbell developing speed and intensity and fluidity.

Also – if you can’t get enough of this shit like me check out HookGrip


Power Snatch, blocks 1 x 3 @ 50%, 1 x 3 @ 65%, 2 x 2 x @ 70% 95; 115; 125
Clean Deadlift 4 x 4 @ 80% (focus on bar path) 204

8 Rounds: 12:54:00
8 KB Swings (70#)
8 Burpees
8 Box Jumps (20″)

I struggled a lot with mobility today, it is clearly something that will remain a struggle for many months to come. I took a couple days off of my full circuit because of 13.3 and getting back into it all today really brought about some demons. MobilityWOD posted a couple of really interesting ankle mobs lately that I’m hoping to try out and get some extra range of motion from. My ankles are really the blemish on my record right now, so as soon as I can get some head way there so much will improve. It’s really easy to get carried away with mobility, with these longer warm-ups I’m trying to really streamline my mobility work pre-WOD and throw the rest in throughout the day, in the morning, or before bed.

The bright side of all the warm-ups is that my power snatch felt great. Really anything snatch related feels good after it, hitting my hips, locking out strong, even the overhead squat feels good and not all crazy and unbalanced and tight like every other time. The percentages are pretty light this week, I’m not sure if thats to focus on technique or if we’ll build up over the cycle. The clean dead lifts were actually pretty good, keeping the bar close enough to rough up my skin but not draw any blood. I even taped a set and my back stayed pretty flat, which is pretty great for me. Flat back has been my primary focus lately, my back strength needs to come up quite a bit.

MFS | 2-4-4

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