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Posted by on Apr 19, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130419 (Turn Up The Volume)

Grizzly Way 130419 (Turn Up The Volume)

After weeks, literally weeks, of trying – I’ve finally broken the 215 barrier and without an ounce of guilt about it. Of course I owe my newfound weight and lack of typical fat/bloated/watery guilt to Paul Nobles of EatToPerform. Certainly I’d read CBL before and agreed with much of it, but my original implementation was unfortunately a bit blunt. Paul and his Science Lab writings have helped me sharpen that blunted object into a finer grain tool that is going to propel me to my goals. Its still a bit of an experiment, and we’ll see how the weekend treats me, if my understanding is correct then over the course of tomorrow and especially Sunday morning I should drop back down ideally to around 214, before jumping back up again Monday morning. Anyone care to place a wager on it?

Warmup A
Snatch, Blocks 2 @ 60%, 2 x 6 @ 70% 110; 125
3 Power Clean + 3 Power Jerk 50% x 1 set 135
2 Power Clean + 2 Power Jerk 60%, 65%, 70% 155; 185; 205

10 Rounds:
6 Burpees
2 CTB Pullups
5 Toes to Bar


Now for the tagline of the post – turn up the volume. Volume in this case refers to the amount of weight on the barbell and the number of times I move it. Wednesday’s volume and movements were awesome, I texted Mike on my way home from the gym about how much I liked that day’s programming before I forgot. Training days like that are like a high that you keep chasing, every so often finding that magical combination of proper rest, fuel and good programming. Today’s programming wasn’t “bad.” I make no value judgements, some days it just clicks more with my psyche than others. Wednesday was relatively high volume, a good amount of clean work, clean pulls, heavy lunges, and a heavy front squat conditioning work. By comparison today stayed a little lighter and had almost no heavy squatting.

Warming up was a bit of a mental hurdle today, I couldn’t find the rhythm of my snatch. Some days the bar seems to fly off my hip seamlessly, today was not such a day. My lockout felt very weak as well, I should film some snatches from a different angle to watch my shoulder positions. That’s been a strange finding lately, my right shoulder locks out beautifully and naturally finds its way to that externally rotated stable position, but my left shoulder likes to remain soft and really fight me. Not that that’s really a concern for you all, I’d wager some snatch grip push press, overhead squats, and snatch balances might do me some good. Remind me to e-mail Mike about this, surely I’ll forget.

This is my second set of 6 at 125. By most account 125 is pretty moderate weight, I would’ve liked to move it a little more quickly, but I feel when I try too move weight too fast I tend to make more mistakes and actually end up working harder. I was trying to focus on getting the weight smoothly passed the knee and loading the posterior chain correctly, such that the 2nd pull would leave me jumping in place or a bit backwards. By the second set of 6 I actually felt pretty good under the bar. Being comfortable in that bottom position can have immeasurable impact on my ability to stabilize weight. I highly recommend activities like pause OHS’s, duck walks, and snatch balances.

Working so much on the snatch the cleans really didn’t get much focus, I’ll be honest I just wanted to get through them. I really do enjoy a good split jerk but Mike rarely programs them, it’s like he knows I like them. The power jerk is a strange foe. It’s much harder as the demand of the hip drive is greater because you can’t get as low as fast, unless you’re a freak athlete like Kendrick Farris.

That’s Kendrick, chilling at the bottom of a squat jerk, with well over 300 pounds overhead. Like I said, freak athlete. In any case, a power jerk is supposed to be a squat jerk where the hips stay above parallel. Not a concern for me, as my mobility wouldn’t even come close to letting me do that. Still, these didn’t feel great.

Conditioning today was unremarkable, in fact I felt like I could’ve done more today, but at the risk of spoiling tomorrow I stopped. I have been continuing the practice of doing one set of max unbroken double unders at the end of my conditioning – just to get better at doing them when fatigued in various ways. This has actually been helping a lot, if you struggle at double-unders in WOD’s its a great practice tool.

MFS | 3 – 5 – 3

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