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Posted by on Apr 17, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

Grizzly Way 130417 (Gotta Have Faith)

Grizzly Way 130417 (Gotta Have Faith)

Not my normal listening fare but it serves a purpose today. I hinted at this a bit over the course of my posts the last couple days, but sometimes you have to get out of your own way. Get out of your own head. Pick up a bar, move some weight, have some faith. Faith in your programming, faith in your coach, faith in yourself. If you practice, if you put in the time and the effort, at some point extra thought and energy will start to detract from measurable progress. The first time I read today’s programming I thought Mike was actually trying to end me. The second time I read the programming, I thought for sure he must hate me. The third time I simply accepted, I grabbed a calculator, worked out my percentages and got out of my own head.


I also need to say that the Eat to Perform articles I’ve read over the past three days and Paul’s specific implementation of CBL has drastically changed not only my performance but also my general viewpoint on a lot of dietary specifics. Obviously I’ve only been playing with a few things for a couple days, and today was my first “control” day, as he calls it, so Thursday and Friday will be interesting to test the theories but this has easily been my most productive Saturday/Monday/Tuesday/Wednesday cycle in a long time. Today especially felt very spot on. Anyone struggling with the basics, or even some more advanced nutrition topics would do well to stop by Eat to Perform and check out a few things. Combined with the Barbell Shrugged episode’s lately my whole paradigm has shifted.


Warmup B
Power Clean 3 @ 50%, 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 65% 130; 155; 165; 180; 195
Hang Power Snatch + 3 Overhead Squats 50%, 60%, 65%, 70% x 2 sets 95; 110; 125; 135
Clean Pull 4 @ 70%, 3 x 3 @ 80% 180; 205
Lunge 4 x 3/side – heavy 215; 220; 220; 225

6 Rounds:
2 Front Squat @ 85% of 1RM 260
30 Double Unders


Today smoked me. Typically by Wednesday I’m feeling pretty beat up, but this definitely pushed me over the edge. Power cleans were all about speed today, slow off the ground but explosive through the hip, really trying to focus on loading the posterior chain passed the knee and keeping my back tight through the pull. I didn’t film any but they felt good, staying below 80% weren’t terrible at all. I know it probably doesn’t look like it in the video, but my OHS and really my overhead position has come so far in the last 4 weeks alone. Obviously it’s not quite right yet, but its damn well closer to pretty good. I hope to see some snatch balances pretty soon – that’ll be a better test of my progress. Mike’s been on a lunge kick lately – I don’t know why, maybe just to smoke my glutes, in which case its been working as intended. I taped these because after the first couple sets my knees were feeling pretty hot, which was weird, I think its actually a weight distribution issue, keeping too much pressure on the back knee when standing up. It’s really hard to tell from the video unfortunately.

Conditioning today quite honestly frightened me. Anytime you have to warm up to a weight for the metcon you know it’s gonna be a fun one. Legitimately warm up, not try a few reps at 115, actually did 135×4, 185×3, 215×2, 235×2, 260×1. That’s when the reality of working 85% of a 1RM I set 4 days ago set in. Nothing like a heavy ass barbell to make you forget how much you used to hate double unders and hand stand push-ups. Comparatively they were’t even close to bad. I actually managed most of the double unders unbroken, only hit my feet a couple of times around the 20 mark – quite proud of that. The HSPU’s were ugly but only doing 2 I probably could’ve managed them all strict. I had to do the front squat in singles, there was no way I was gonna manage doubles at the weight. This is where the faith part comes in, trust in your coach to program things within your capacity – you might surprise yourself. Today I definitely surprised myself. Twelve singles at 85% – if that doesn’t stimulate some growth and get your metabolism firing I don’t know what will.

Oh yeah – missing middle school dances anyone?? It’s been awhile since I’ve posted any music – and this is definitely not workout worthy – but it will certainly treat your right when its sunny and 70 with the windows down.


MFS | 2 – 7 – 7

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