Pages Menu
Categories Menu

Posted by on Mar 30, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130329 & 130330 (13.4+)

Grizzly Way 130329 & 130330 (13.4+)

Making up for lost time here – got distracted last night driving 30 minutes to a friends house because he challenged my social skills – apparently he thinks I’m some kind of agoraphobe because I spend all my time at the gym or home eating food. I managed to convince him to split two pounds of ground beef, which I’m almost certain I ate more than a pound of, he’s not as big as me, and at the same time proved myself social acceptable. I got home in time to write a post but didn’t feel like rambling on about a mediocre day and a 7 minutes workout.


Workout 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar

13.4 is interesting. I mentioned my goal was 90, let’s just come out and I’ll say I got 81, pretty close, not quite as smooth as I’d hoped. The cleans really never got that hard beyond the cardiovascular component, 45 reps at 50% is far more conditioning based, especially the way it’s all split up. I struggled with my grip, which is a long time problem of mine on any gymnastics work, pull-ups, chest to bar, toes to bar, etc. I hook gripped all of the cleans so staying on the bar wasn’t an issue keeping on the bar for a set larger than 4 or 5 toes to bar was more of a concern. I ended up doing singles in that round of 15. I just bought a Speal bar for our rig, that bare steel feels great for bar work, can’t wait to get it mounted.



Warmup A
Hang Power Snatch 1 x 3 @ 50%, 1 x 3 @ 65%, 3 x 2 x @ 70% 95; 115; 125
Behind the Neck Power Jerk 1 x 3 @ 50%, 1 x 3 @ 65%, 3 x 2 x @ 70% 135; 170; 185

Running clock, add 1 rep to each round:
Odd: Pushups, hand release 14; 13 of 15
Even: Box Jumps 24″ 11; 9 of 12

Then there was today’s work. My focus these days whenever I pick up a barbell is twofold, firstly to attain as complete and correct range of motion as possible, that’s the only way to get better mobility wise and know that I’m doing movements correctly. Second is to move it with as much efficiency, intent and speed as possible. Moving an empty barbell slowly is certain to make a loaded one feel twice as heavy, that amount of muscle recruitment doesn’t come quickly, it needs to be practiced. So – I practice it just like I practice technique and strength.

The manliest rack at the store

The manliest rack at the store

The hang snatch work felt pretty good, very little soreness from 13.4; quite the opposite position as last week. This was the last workout before my unloading week coming up so I tried to leave it all out there. Behind the neck power jerks finally gave me a reason to use the full jerk block set. It’s great. Power jerks are what Crossfiters call squat jerks or push jerks. Turns out I’m awful at them compared to split jerks, mostly because of mobility, it’s like the worst overhead squat you’ve ever done, even if you don’t follow it down at all. They require a good deal of dorsiflexion and shoulder mobility.

A mason jar of what goes into my goat milk everyday

A mason jar of what goes into my goat milk everyday

These alternating EMOM’s you’ve been seeing are my coaches ingenious way of testing my limits while letting me to conditioning work without just saying “go do as many hand release push-ups as you can, then a few less a couple times.” Today was actually more fun than usual because I hit failure at about the same spot, so I got to keep working rather than hitting failure at 4 or 5 reps and having to continue through the other movement. I’m not feeling like I truly need an unloading week this coming week, but I’m super excited for this next 4 week cycle as it feels like Mike and I are really starting to figure this whole thing out. While I didn’t really gain much weight or much strength this cycle – I’m encouraged by whats to come and feel I’ve still made a tremendous amount of progress.

MFS | 2-2-1



  1. Grizzly Way 130824 (HOA5: Tryout #2 & #MealPrepSunday) | Grizzly Strong - […] through them. This leaves room to slow down too much if you’re not thinking about it. During the open,…

Leave a Reply