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Posted by on Apr 9, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130409 (Means to an End)

Grizzly Way 130409 (Means to an End)

I found a note I wrote to myself today, likely it was meant to remind me of some larger though, but like most good notes, that larger thought was mostly lost; it read, “when it gets better – work harder.” I’m no philosopher but I’m pretty sure it meant when things start to improve, there was likely something causing that improvement and to embrace those practices until they become habitual and the improvements become set in stone. The worst thing to do is to have a good day and then stop doing whatever got you to that point. Whether it’s mobility, diet, sleep, or any combination or superstitious sacrifices to the “Old Gods” – keep it up, earn that success.

Ron Swanson, although a fictional character by most accounts, speaks a great deal of truth. One of his more accurate -isms read something like this…


As much as people around me might call me crazy for saying I’m half-assing things, I think in some respects I’ve had a foot out the door the whole time. I’m a slow-to-trust kind of person and in the back of my head somewhere I’m still holding onto a way out of all this. Which is silly – new goal – let go and dedicate the rest of the way.

I tweeted a picture of my dinner, you know cause the internet was invented for that kind of hard hitting stuff, and got a few questions about what it was. It’s really quite simple and less paleo than most would probably expect. I hope they don’t come and take my paleo card away…it’s a thing look it up.



1 cup dry white sticky rice (~2 1/4 cup cooked)
1 lb (500g) 80/20 Grassfed ground beef
1/4 white onion
4-5 large mushrooms
1/2 red bell pepper
1 jalapeno


Add rice in large pan with 1 1/2 cups water, bring to a boil, then cover and let simmer for 10-15. Add in the ground beef, mix well, the fats from the ground beef make a “fried rice” effect. When meat is 1/2 cooked, add mushrooms and onion and any seasonings (salt and pepper for me). When meat is finished cooking and onion/mushrooms have softened, serve in large bowl, top with raw bell pepper and jalapeno. That’s it! I find it pairs beautifully with 30-60 oz of raw goats milk.


Weightlifting Warmup B
Power Clean 2 @ 50%, 2 @ 60%, 2 @ 65%, 2 x 2 @ 70%; rest 60 sec 130; 155; 165; 180
Clean Deadlift 3 @ 80%, 3 @ 85%, 2 x 2 @ 90% 205; 215; 230
Press 4 x 4 – heavy 140; 140; 140; 145
Running clock, add 1 rep to each round of Push Press only, keep DU constant:
Odd mintues: Push Press @ 115# 12; 10 of 13
Even minutes: 30 Double Unders

Compared to yesterday today was actually a shorter day if you believe that. I’ve been struggling connecting the clean lately, with the snatch there’s that beautiful moment where you lockout overhead at the same time you hear and feel the connection with the floor, and if you’ve done it right you can get that feeling that only comes with being in the bottom of a good squat. The clean seems to miss the mark here. Shoving the bar into your throat, only kind of sort of connecting with the hip, it all just feels a bit “middle school dance.” You go home and tell your parents you had fun but you don’t really mean it. I spent a lot of time doing 3 position pauses today (floor, knee, hip) and realized that my knees are staying too far forward, meaning I’m not loading my posterior chain nearly well enough. I promise I’ll video next time I clean.

Deadlifts and presses were for the most part uneventful. I had a mini-panic when I realized Mike might’ve meant % of my deadlift rather than % of my clean – but it was all for not. I’m pretty sure he thinks I’m retarded. The conditioning work should look familiar to you by now, more capacity testing, this time with DU’s. Today was probably the first time I’ve been programmed double under and didn’t mind them. I’ve gotten to the point where sets of 30 are not uncommonly difficult, sure when you’re fatigued things get interesting, and you’ll have good and bad sets, but I’d say of the 12 rounds I did, at least 6 were 30 unbroken, which is a mini-victory for the day.

Going back to this “foot off the brake” philosophy for a moment, I had a conversation with a friend about my hesitation to put on a large amount of weight. Coming from a background 4+ years ago now of 230+ lbs of more or less pure fat/laziness it’s not an easy thing to overcome. Obviously I’m healthier and muscle is denser and all that none sense, but its not really a fear based in rationality. For the purpose of the next few weeks and maybe months, I’m changing my definitions – as long as I can still do muscle ups then I’m not fat. The rest of the judgements I’m going to let fall by the wayside as a means to an end. I’ve dropped from 240 to 200 pounds before, I will do it again and hopefully be bigger, faster and stronger because of it. It may not seem like a big deal to some, but this is a leap of faith – if someone doesn’t Gosling me I’ll be very disappointed. I promise I’ll talk more about heavy barbells tomorrow.

MFS | 4 – 4 – 6


  1. I think I laughed out loud 3 times, learned a few things, and took away some inspiration. Now that’s a good post!

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