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Posted by on Apr 15, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recipe, Strength Training, WOD

Grizzly Way 130415 (Get Out of Your Way)

Grizzly Way 130415 (Get Out of Your Way)

The tagline to this post should be pretty self explanatory. But just in case I’ll boil down my point. The last two months I’ve been in my own way. In the fitness/health/crossfit/whateveryouwanttocallit community there is a lot of misinformation and half cooked ideas. Ideas like eating less is the way to your goals of optimal performance, increased strength and better body composition. Ideas like, you don’t need carbohydrates, your body can make all it needs. Ideas like supplements and protein shakes will fix all your problems when you really need some ground beef and a sweet potato. I’ve spent the better part of the day today reading the Eat to Perform Science Lab and Fundamentals texts. Basically it’s CBL customized for Crossfit and with some extra information especially as it pertains to Paleo and optimal health. Time’s come to dial it all in, and stop thinking, just work, and eat, and recover.



Warmup B + I
2 Clean + 1 Jerk @ 60%, 70%, 75%, 2 sets @ 80% 155; 185; 195; 205
Hang Power Snatch 3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70% 95; 115; 125; 135

8 Rounds:
4 Back Squat @ 60% of 1RM 210
10 Push Press @ 115#
2 Rope Climbs


Cleans today were touch and go – it’s funny how much easier it is to stand up with a clean when you catch it in good position, it’s like the easiest front squat you ever put on your shoulders, but then you catch one wrong, reach with your upper back, get pulled to your toes, and suddenly the same weight feels like a crushing blow. Case in point, the following set at 205. I won’t break it down blow by blow, but clearly there are some issues, at the 2nd pull I’m being pulled forward by the weight, which pushes me to my toes early on the final hip extension. That cascades into the bar being forward which its compensated in two parts, first a small jump forward and second a “reach” with the upper back that seems to be my trademark. Stronger back, better mobility, and more practice. But god damn did my jerk look good or what?!

If that isn’t the prettiest clean and jerk you’ve ever seen then I want a youtube link to a prettier one. If I could clean mine up to look even half that good at half that weight I would be elated.

As a result of the capacity testing I’ve recently completed, Mike knows exactly where it hurts. Just hard enough to suck, not hard enough to fail outright. Today’s conditioning was actually pretty fun, well as fun as snaking a painfully course rope through your thighs can be. The focus on back squats now is speed and effort rather than strength, the front squat has become my main strength squat. I managed all the push press unbroken, I’m not sure if that was the smartest plan but I’ll be damned if I was gonna put that bar down and have to clean it up again. It was only 115 but after 60, 70, the last thing I wanted was to have to pick that up again. It made the rope climbs harder, probably because I use too much arm and not enough leg, given that I used to do them entirely without legs I’d say I’m on the learning side of that one.


I tried something new after my metcon today I picked up my rope and did 60 seconds of ME double unders. There are double unders and then there are fatigued double unders and they are entirely different beasts. The first four I literally just slapped myself in the feet. Then I managed a few larger sets, totaling about 35 altogether. Not awful, but I need to get better at making these second nature, even when I’m gassed.

I realize posts like this aren’t the most exciting, but they can’t all be nobel winners – some days you just lift and eat and things start to make a little more sense than yesterday.


MFS | 2 – 4 – 5

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