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Posted by on Mar 27, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 130327 (Lights Out)

Grizzly Way 130327 (Lights Out)

Anyone else call 13.4 to the rep? Pretty sure I did this morning. I accept your praise.

I’ve been thinking about both a strategy and a goal for this WOD since it posted. I think 90 reps is an aggressively attainable goal. That would be the complete round of 15. It’s also a rep every 4-5 seconds if no rest is taken. Just based on the T2B practice I’ve been doing lately I know that somewhere between 6-9 is going to be the maximum. I’m going to do touch and go cleans through the round of 9, and I’ll break 12 into 6’s and 15 into 5’s. Hook grip and grip strength will be a huge factor in this. That’s my plan for now – I’ll get into more of this during my 13.4 efficiency tips post tomorrow.


Power Snatch, blocks 1 x 3 @ 50%, 1 x 3 @ 65%, 2 x 2 x @ 70% 95; 115; 125
Clean 1 x 3 @ 50%, 1 x 3 @ 60%, 1 x 3 @ 70%, 1 x 3 @ 80% 130; 155; 185; 205
Back Squat 5RM; 2 x 5 @ 90% 285; (295×3); 260
Overhead Lunge 5 x 3/leg – heavy 115; 135; 135; 135; 135


The marathon warm-ups continue, today they felt better than the past couple of days though, working so much technique is starting to make its mark. It is however, also starting to take its tole mentally, and physically. It sounds so stupid to say my warm up is tiring me out, but I’m honestly putting so much into maintaining good positions that strange small muscles in my back and shoulders and hips and ankles get fatigued. By the time I finally get to strength work I’m just sort of tired – for lack of a better word. The good news is that it doesn’t really settle in until after my weightlifting work. The power snatches were nothing special, working only to 70% doesn’t feel like enough load to really tease out technique issues. The cleans however felt very good through 185, I was finishing nice and high, solid in the squat with the bar deep in the rack which meant I wasn’t letting it come out in front of me. Until my first rep at 205, which I dropped, turns out 3 days of new technique work isn’t enough to fix all my issues immediately?? What?? Improvement ho!

This cubby at work is the exact length of my tibia - great for ankle compression mobs

This cubby at work is the exact length of my tibia – great for ankle compression mobs

If you follow the blog regularly, you know I hit 295×5 squatting last week, that was before the programming change, so it was at the beginning of my workout, before 13.3, before 1RM front squats and cleans Monday, and then cleans again today. So the volume through my legs has certainly gone up since last week, combine that with the distracting power outage at the box this afternoon and I suppose the deck was stacked against me. Still, thats a hard pill to swallow, especially given on the 19th I weighed in at 210.6 and today I was 212.2 – gaining weight and losing strength is not the name of the game. The human body isn’t a perfect instrument, the sooner I accept that the better.

MFS | 6-7-4

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