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Posted by on Apr 21, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130420 (Monday Starts Sunday)

Grizzly Way 130420 (Monday Starts Sunday)

It’s been a truly great weekend, in the only sense of great weekend anyone could ever mean – lots of coffee, weights on a barbell, good meals, and time on a couch with the dogs. I spoke a bit Friday about dialing in my diet with Carb Backloading and Eat to Perform – now I have some harder numbers to stick to the method that I’m pretty pleased with. Fully loaded for Friday’s workout I hit 216, after Friday’s workout going into Saturdays’ I was 215, and now today after a full “control” day, a Paul would call it, I am back down to 213. This might seem like a lot of weight swinging but thats indicative of a function, flexible metabolism. Now going into next week I will load again tonight, and float between 217 and 216 until Wednesday, then drop down again to 214 or so. The point behind all this fluctuation is that a clear upward trend emerges and pairs with like numbers in strength. Boom! Science! This is the most fun I’ve had with my diet in a long time, getting stronger helps too.

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Warmup A

Weightlifting
2 Snatch High Pull + 2 Snatch, blocks 60% 110
2 Snatch High Pull + Snatch, blocks 70%, 80%, 85% 125: 140: 160
Hang Power Clean 3 @ 50%, 3 @ 60%, 3 @ 65%, 3 @ 70% 130: 155: 170: 185
Clean High Pull 4 x 2 @ 80% 205
Bench Press 3RM, 2 x 3 @ 90% 255: 230

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On the list of things I would desperately like to fix, it is the trajectory of the bar off my hips, I want it to go straight up, it wants to go straight out, most of the time we meet in the middle, the day that I win will be one of the best in recent memory. Until then we will beat each other senseless, some days I’ll come out on top, other days it will – but the important part is to stay in the ring. I liked the hang power cleans, doing repeats from the hang really helps me focus on loading the posterior chain first and driving upwards off the hip. I also haven’t benched in something like 6 weeks but my bench press went up – 230×5 puts my 1RM at 259, 255×3 puts my 1RM at 270. Granted they are just mathematical projections.

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Got coaches eye yet? You should…tape it! Tape it all!

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David and Corey going head to head in a regionals level “Fight Gone Bad” – I don’t know who won but it didn’t look like fun.

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My roommates sleep way too much…

MFS | 1 – 2 – 1

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