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Posted by on Apr 16, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130416 (Self Check)

Grizzly Way 130416 (Self Check)

I know I said I would stop posting pictures of breakfast – but look how good that looks! Runny yolk, crispy bacon, I hate breakfast but I love breakfast foods. That’s where I’ll leave it for today. I got bored at work this afternoon and I thought it would be fun to put in my meals from yesterday into a caloric spreadsheet program – just to see where I landed. Back in college when I shed about 50 pounds I lived and died by these things, I’ve since adapted to trying to eat for my performance and gauging how I felt based on that.

First thing I did about a week ago was go to Eat to Perform and hit up their ETP calculator. From there I put in my height (74″) and my weight (212 this morning), did protein 1g/BW, then played a bit with a couple levels of fat and carbs. I started with carbs at 200, then did 250, and 300. I think 300 would be too much for me, but we’ll see. This left me solving for fats which placed those around 210g, 196g, and 174g or so roughly. It also assigned me a TDEE (Total daily energy expenditure) based on my training volume and intensity of 3600 calories. That’s just to maintain, so ideally to gain you’d be a bit higher than that, and conversely to lose, a bit lower +/- 10% we’ll say, so 3900. This of course is meant to represent what I’ll call a “high” carb day, or a day where I’ve trained and will train again the next day. All of this changes if that changes. Let’s see where I landed.

Screen Shot 2013-04-16 at 10.16.46 AM

Screen Shot 2013-04-16 at 10.16.55 AM

Ohhh-eeee! I don’t do many things perfectly, but this is one thing that I’m (dare I say it) pretty spot on with. Tons of solid healthy fats from grassfed butter and ruminant as well as coconut oil. Good protein, well into the 1g/BW arena, and what’s this – even a moderate amount of carbohydrate, to refuel from the days training and prep for tomorrows. I’m a numbers guy – so this resonates with me, this is a huge pat on the back and a step in the right direction. If you’re not reaching your goals, I cannot recommend this process enough, and if you’re still falling short – start to tweak, lower the fats, bump the carbs, make sure you’re getting adequate protein. Carb Backloading is a 300+ page e-book so obviously I’ve given away almost nothing about it, but if this interests you and you want to read more – I highly recommend it as well as the Eat to Perform blog.


Warmup A
Mid-thigh Snatch from blocks or hang 3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 80%, 1 @ 85% 95; 115; 125; 135; 150
Snatch High Pull from blocks or hang 4 x 3 @ 90% 162

4 Rounds:
20 GHD Situps
20 Box Jumps (24″)

Now comes the part where we get into the things I do – not so perfectly. Let me first start by saying that I’m incredibly proud of myself today – I didn’t do a single minute of mobility. I had a doctors appointment at 3:20, which in doctors terms means “the last patient of the day so take your bloody time.” This meant that I didn’t get into an exam room until 3:40 and didn’t see an actual doctor until 4:20, and didn’t leave for the gym until 4:50. That’s an hour and a half I won’t be repeating soon. I was surprised however at how well my warm-up went with the barbell. Sure it started out stiffer than usual but I was loosened up at about the same point as if I’ve done a lot of mobility. Granted, I probably wasn’t making any real headway with joint capsule, but I didn’t lose any either and mentally that’s a good point to make, yes you should try and get some in everyday, but a missed day here and there! will not send you rocketing backwards.

Above I’m embedded both my heaviest completed set, and my last miss. I don’t do a lot of block snatching but its clear to me after today that I could use a good deal more of it. I felt very slow and cumbersome, and was having issues staying back off the hip. David came across a good drill involving a couple of 3/4 inch wood boards that I might have to try to get my weight to stay on my heals. My main focus off the blocks was actually posterior chain loading and back position which is probably why the pull felt so weird. That overhead squat doesn’t look half bad though, and I’m damn proud of the progress I’ve made in that position. I’m not really sure what the problem was tonight – maybe I was just stressed but it felt slow and more importantly it looks really slow when I’m watching it. Gonna have to channel my inner Milko Tolkola next time.

I know exactly what happened on the miss, because its how I always miss snatches. I drive it so hard off my hip without any backwards control, that the bar flies forward instead of vertically, and unless I broad jump or run under it on my toes when I catch it, its impossibly far forward and will never land in a stable overhead position. I know that as soon as I can reliably stay on my heels through the 2nd pull my snatch will instantly improve now that the overhead position is there. In the meantime – more drills and technique work!

I don’t like leaving on a miss so I’ll throw you this video from Glenn at MDUSA – some beautiful snatching going on at this gym. Mad jealous. Dat barpath…

TL:DR – Rid yourself of bad habits and keep those that get your closer to your goals, rinse and repeat as needed.

MFS | 4 – 5 – 3

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