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Posted by on Apr 14, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

Grizzly Way 130413 (Habits)

Grizzly Way 130413 (Habits)

I’m an incredibly habitual person. This trait has some select advantages in the world of health and fitness because it means as long as I engrain “good” things then I will always do them, with little thought or complaint. This comes in the form of not missing training days, doing mobility several times a day, eating the right things at the right times, even eating the same thing multiple days a week because I know it fits my goals, etc. The problem with being habitual, is that if ever some bad advice or less productive habits sneak in, they’re harder to break. Not even bad habits, but habits that don’t fit with changing goals, to think that the same habits will accomplish two different goals is kind of silly when you think about it. Take intermittent fasting, chiefly employed by those trying to get lean, probably should’ve been one of the first to change when that ceased to be my goal; I told you I’m a very habitual person.


In light of the passed week, I’ve changed several habits, I don’t like all of them yet, because I don’t like change, but I am getting closer to my goals, so it’s hard to argue with the results. Here’s what I changed.

  1. Shift post workout shake carbs to peri-workout
  2. Added short grain white rice to post-workout meals on high volume days
  3. Added breakfast everyday

These aren’t enormous changes, so the question is, how could that really make a difference? That’s where my head went at least, especially on breakfast, if anything the total volume of food decreases because my lunches are smaller and dinner’s remain the same. It’s also a very strange feeling to eat breakfast when you haven’t for so long, it changes the whole morning, how you feel, how you act, how much coffee I can fit in my stomach. Further, why is the 60g of fat in my morning coffee not the same as 3 eggs, 3 pieces of bacon, and some brussel sprouts? I don’t have a good answer to that, but seemingly it matters. The same holds true for the carbohydrate style and timing after workouts, why is the 40g of maltodextrin in the post-workout shake different than 30g in the peri-workout shake? I don’t know that either, but the science holds that protein synthesis and protein uptake into muscle is enhanced when combined with carbohydrates. It all comes down to how these habits accumulate towards goals, as the goals change, so to must the habits. This is the key point I’d been missing, and this last week has been an exercise in faith, faith that Mike has my goals in mind when he tells me to switch things up, and faith that his 10+ years of cumulative experience outweigh the 3 articles I read on the internet about intermittent fasting. Find what works for you.



Front Squat 1RM 305

4 Rounds:
5 CTB Pullups
25 Pushups, hand release
15 Thrusters (95#) 16:54:00

By all accounts training yesterday was pretty low volume. One strength movement, no warmups, no accessory work, and a mid-duration conditioning exercise. My focus was to warm up as completely as possible for the front squat, as that will likely be my chief strength movement for the coming weeks. I hit just about everything south of the equator, flossed my knees, goblet squat holds for my hips, couch stretch for my quads and hip flexors, ankle stretches for my dreary dorsiflexion, t-spine mobs for my front rack. I’ve also taken a new approach to 1RM that you should all consider. I gave myself 6 sets to reach my previous 1RM and then another 3 attempts at a new 1RM. So instead of small repetitive jumps, the idea is to get under load rather quickly, then use the bulk of the energy and CNS activity towards the current/new max. It went a little something like this.

135×4, 225×3, 255×2, 275×1, 285×1, 295×1, 305 (miss), 305×1, 310(miss)

Granted with so many changed variables it’s hard to say it helped, but I’m a bigger believer now in a larger and fewer jumps. I was well into 80-90% by my 4th set and had plenty in the tank by the time I hit 100% and then had the gas left to attempt 305 twice, which I’m very thankful for. Nothing like a 10 pound PR to set the record straight.


I won’t waste a lot of breath talking about conditioning, chest to bars felt good, but then again only 5 it wasn’t like I was getting super tired, 25 hand release push-ups is a big set, quickly broke those in to 10’s and 5’s, thrusters are like burpees, you can’t breath, they never feel good, and doing them slow only hurts more. Especially after the front squat work I was surprisingly stale on the thrusters, broke them into 5’s from the start.

Today my mid back is incredibly sore, I can only imagine from the front squats and possibly a bit from the pull-ups and thrusters, though I imagine the bulk of it is from the load of the front squat. That’s a big weight to stabilize on a long torso, I’ve been working in a lot of kettle bell front squats and goblet squats to try and help, and I think it has, but there’s few experiences that mimic accurately the feeling of 103% of your old 1RM.

I promise I’m done posting pictures of eggs and bacon. The magic is worn off.

MFS | 2 – 4 – 7

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