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Posted by on Apr 10, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Music and Rants, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

Grizzly Way 130410 (No Words)

Grizzly Way 130410 (No Words)

Normally I fill these posts with so many thoughts that they can barely be contained, or for that matter read coherently. Tonight I’m noticeably without excess vocabulary. The combination of this weeks training and the enormous quantity of food now lodged in my belly makes the formation of consistent thoughts quite problematic. I’m feeling pretty beat up now, and for the first time in a long time I’ll be glad to take tomorrow off. As promised, no frilly stuff tonight – just heavy barbells and food; the basics.



Overhead Squat 4 @ 50%, 4 @ 60%, 3 @ 65%, 2 x 3 @ 70%; rest 60 sec 105; 115; 125; 135
Back Squat 1RM 95×5, 135×5, 185×4, 225×3; 275×1; 315; 335; 345; 350

Running clock, add 1 rep to each round:
Odd mintues: Pullups 9 (6 of 10)
Even minutes: Jump Lunges 16 each leg (6 of 17)


I thought, erroneously, that today might be a quicker day, no weightlifting just power lifts, no elongated warm up, etc etc. It didn’t quite work out that way – it seems I’m destined no matter what the day holds, to make it take somewhere between 3 and 4 hours. I’m fine with this, as long as the work gets done and I leave 100% effort on the platform. I haven’t done OHS’s since my very first week with Mike, I was working to a 3RM and I hit 145. I don’t actually have a 1RM OHS, so I went with perceived effort and form on these. They felt quite good, I say felt because looking at the video there is still obvious issues with them, torso angle, dorsiflexion, compensation at the shoulder. There is also a lot of right going on in here too – so I’ll take the victory.

This brings me to the back squat. I used to love back squats, lately that love has grown to a bittersweet, love/hate, Outkast “Roses” think-you-smell-like-roses-really-smell-like-pooo-ooo-ooooh kind of relationship. I can’t explain it, but they just don’t feel right. I’ve been putting in double effort on mobility, doing all the right mob’s, goblet squats, voodoo flossing, foam rolling at least twice daily, and still these plague me. It just takes a lot of skill to fold up my 6’2″ frame into the bottom of that squat and not crumble like a Cold War Soviet power plant (too soon?). In any case – I hit 350, which was technically a 5# PR, which given how squats have felt lately, I should probably take gladly. I knew it was ugly, it felt ugly, hell 345 felt ugly and if I had any sense I would’ve stopped there. The struggle continues, and as soon as my mobility and strength intersect at that magic moments where my hips stay under the bar, BOOM! Fireworks.

The metcon today should look familiar. As soon as I start alternating movements everyone knows what I’m up to. Pull-ups are my new nemesis. My old nemesis was double unders but I feel confident enough to scratch those down to “that friend everyone tolerates but no one likes” level. I don’t know if its how I kip, some shoulder mobility, or just weak grip strength, but pull-ups just destroy me. I can’t for the life of me stay on the bar. Literally if you put me in a James Bond dangling over a pool of laser sharks scenario – I’d hoping the lasers got me before the sharks did. I’ll take the same strategy here as I did with double unders, practice until you bleed, practice some more.


The skins are on – time to sleep it off.

MFS | 3 – 8 – 8

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