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Posted by on Apr 12, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130412 (Breakfast!)

Grizzly Way 130412 (Breakfast!)

I’ve been intermittent fasting for the better part of 2 years now. I can’t really explain why, originally it came out of a desire to be lean, but after that didn’t really work out I kept doing it simply because I liked the way it felt to eat two larger meals a day. That and there are numerous well research health benefits including better nutrient partitioning, better insulin sensitivity, and the simplicity of not having to prepare 5 meals a day so that I can eat every 3 hours or however that goes. I’ve based much of my IF path on Martin Berkhan’s Leangains but also took some pages from Dan Keifers Carb Backloading, Lyle McDonalds Ultimate Diet 2.0 and more recently Paul Nobles Eat to Perform; basically just accumulating knowledge and applying it in the most appropriate ways I could.


I had never questioned my bodies ability to process large quantities of food before. I’d never read any literature that said large meals hurt digestion or had negative effects on nutrient partitioning. Then my coach had me keep a food log. His response was that it looked good but he asked how did I feel after those large evening meals, did I feel like my body was digesting it all. I really didn’t know how to answer that, I wasn’t really hungry – which is usually the sign of poor nutrition, digestion, or missing nutrients. I was a bit stumped, but ever since I crossed the threshold of 210 pounds I’ve been struggling to keep an upward trajectory in both strength and weight. Let’s be clear – the strength is the goal, the weight is the side effect. My coach asked me to try adding breakfast back in, before my coffee. So I shifted some protein from dinner and same fat from lunch and forced down 3 eggs, 3 pieces of bacon and some brussels sprouts. It was a struggle, I was barely hungry, and it made me feel weird most of the morning but its happening for at least a week.



Warmup B + I
Hang Clean 2 @ 60%, 2 @ 70%, 3 x 2 @ 80%; rest 60 sec 155; 180; 205
Jerk 2 @ 60%, 2 @ 70%, 2 x 2 @ 80%; rest 60 sec 155; 180; 205

6 Rounds:
7 Toes to Bar
12 Box Jumps 24″
2 HSPU 8:44:00

I’m not sure whats going on training-wise. The volume on Monday and Tuesday was through the roof, Wednesday took a hit but I was ready for it after the first two days. Today and tomorrow are on the other end. Today had no strength work and tomorrow has no weightlifting work – I’m not the coach but I’m definitely going to remember this feedback for next cycle.

Today’s cleans did not feel good. My bottom position just did not open up like it usually does when I warm up. I’ve been focusing a lot on technique work, getting my knees back on the pull, keeping my posterior chain loaded, keeping the bar close off the hip. The weight was somewhat startling, I just haven’t cleaned very heavy lately. The weight coming out of the bottom was slow and grinding. Even from the start my shoulders are barely above the bar, my knees are too far forward. It’s hard to see off the hip, but clearly jumping forwards is still an issue which likely means I’m being pulled to my toes too early. Blowing off all the torque at the bottom by turning out the feet is probably why that recovery feels so heavy, some of that is just footwork, but much of that is also mobility related to my ankles.


The jerks were polar opposite, they really felt quite good, and looking back at the tapes are pretty clean as well. I’d say I’m leading a bit too far with the hips, the jerk like the push press should really derive from the knee/ankle dip, with the hips staying underneath the bar. If you dip at the waist you’re likely to lose the weight forward. This is a tendency that Mike noticed but its a quirk that I typically fix on the way back up, its a little odd but not the end of the world. By the time the bar leaves my shoulder, my hips are back underneath. The landing too is nearly picture perfect, my front shin is almost perfectly vertical, my hips are stacked directly under my shoulders, directly under the bar. The lockout is about as good as my shoulder mobility will allow, so I’ll take it.

That was really all I had today, I would’ve expected some barbell rows, maybe some bench press, good mornings, back extensions, some kind of accessory work really, but there wasn’t any to be done. The conditioning actually went really well, the toes to bar were enough to get good practice and rhythm but never really got taxing. The box jumps slowed me down but just enough to catch my breath for the HSPU’s. I’ve said before how much I can struggle with those but there wasn’t much of a struggle to be had today either, I think sets of 3 might’ve pushed me closer to that red line. I actually left still feeling pretty fresh, but there’s always tomorrow.

MFS | 2 – 2 – 3

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