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Posted by on Apr 8, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130408 (Better Than It Looks)

Grizzly Way 130408 (Better Than It Looks)

Saint Louis is ridiculously good at skipping seasons. This fall it went from about 70 one day to 34 the next, and now it’s gone from 30-40 one week, to straight up high 70’s low 80’s today and pretty humid. It’s been awhile since I broke a sweat doing mobility…really light mobility. Honestly it felt good to sweat that much again, even if it made everything I did that much harder, and chalkier.

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In more exciting news – today marked my next phone call with Mike. Now I don’t normally get all excited for phone calls with other dudes but I was pretty excited to be on the other side of the open and really pressing for some new improvements. I think we both agreed that this last 4 weeks was not my best. Weight and strength-wise my upward trajectory was significantly blunted and things were not improving at a pace they needed to. A lot will stay the same, same emphasis on olympic lifts, building power and strength simultaneously. Same focus on the technique based warmups, grinding these movements daily until the flow and rhythm of them is second nature. Same strength and conditioning template – kind of. We talked a bit about the squat, it looks like my front squat has improved from a technique perspective much quicker than my back squat. For the time being we’re gonna try using the front squat as the primary strength component and move the back squat to a secondary speed component. It’s still a bit of a gamble but I have a good feeling. Still doing my daily 45 minutes of mobility, that will never stop – it’s far too engrained now.

Breakfast so good I don't need pickup lines

Breakfast so good I don’t need pickup lines

On the diet side of things, obviously the progress is not entirely programming, there’s a large dietary component and I suspect, as well as Mike, that there’s something awry. He’s having me keep a food log for a few days to see where we might tighten things up. Though having just made a pretty big change myself in the paleo/rice/carb backloading arena – there may or may not be anything else to change. God I hope he doesn’t want me to start eating breakfast. I hate it.

130408

Weightlifting
WARMUP A
Snatch, blocks 2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 80%, 1 @ 85%, 1 @ 90% 95; 110; 125; 145; 160
2 Clean + 1 Jerk @ 60%, 70%, 75%, 2 sets @ 80% 155; 180; 190; 205
Barbell Walking Lunges 4 sets of 3/leg heavy 215; 220; 220; 220

Conditioning
10 Rounds:
1 Muscle Ups
18 KB Swings (70#)
8 Pistols/leg 31:56:00

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Snatching felt a bit rusty today, I blame the weekend hiatus from it. I haven’t snatched since last Wednesday. Whenever you step away for that long it’s bound to come back slowly. I guess that’s what those insane warmups are for, it’s funny how adding weight to the bar helps every muscle in my body forget the 45 minutes technique drills. Likewise there was some extra tightness, even with a mobility and active recovery day Sunday, I just felt tight today. I’ll probably try and roll that out tonight before bed. The cleans on the other hand felt about as good as cleans have ever felt. I know I speak in hyperbole a lot, but I’m serious it was fantastic. There was really only one rep that I wish I could take back. I talked about walking lunges on Saturday or Sunday – they didn’t quite get me in the glute the same way, but those get heavy quick and force a ton of stability. Lots of single leg work lately I think has also had a good deal to do with improvements in squatting and jerking.

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If I didn’t know any better, I would think that Mike was actually trying to kill me with that conditioning today. He’s really putting that capacity testing into practice, it’s kind of like if the school bully knew every pet peeve you ever had. Push. Every. Button. It’s funny, I was most afraid of the 10 muscle ups actually, and that was the easiest part. I started the swings in full 18’s thinking that’s what I did for my capacity testing, that didn’t last long, eventually I broke them to 9’s and then 6’s, mostly to keep my arms fresh enough to hit that muscle up. Fucking pistols. I’m certain the pistol will be the very last skill I acquire. No other exercise comes close to the demand it places on my ankles, my poor, weak, tight, immobile ankles. I wish I had an excuse like a fracture or tear to blame it on, but I just have bad ankles. These are facts. I broke the pistols into two sets of 8 (4 each leg) to get through those without failing. I can’t remember the last time I put forth an 32 minute effort – needless to say tonight as the first time that eating my enormous trough of dinner was not a challenge.

My little rice experiment is proceeding nicely. My organs haven’t imploded, nor has my gut. I think it was a necessary change to keep up with this volume. According to Mike it’s going to get worse before it gets better so if I don’t start keeping up I’m going to start falling behind. My new theme is “color” – I’m trying to make my plates as colorful as possible, apparently colors mean health. Though if that were the case I think Funfetti cake would have a stronger presence in the Crossfit community… mmm cake.

MFS | 2 – 5 – 5

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