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Posted by on Apr 24, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Rant, Strength Training, WOD

Grizzly Way 130424 (Christmas in April!)

Grizzly Way 130424 (Christmas in April!)

On July 16th, before I even had a membership to a Crossfit box, I ordered KStar’s book “Becoming a Supple Leopard,” the date is important because before I knew anything about functional movement or Crossfit competition – I knew KStar had a point. A damn good point. A point worth investing in, and even if you don’t have any interest in fitness, maintaining a properly functioning body will keep you in good working order for many many years. With a healthcare system based on treatment and not prevention, self maintenance could not be more important.



Warmup C
Overhead Squat 1RM 215

6 Rounds:
Farmer’s Carry 100 ft. Right hand – heavy 165
30 Double Unders
Farmer’s Carry 100 ft. Left hand – heavy 165
30 Double Unders

Today was a pretty low volume day so I’ll try and keep my recap equally low volume. The overhead squat, along with the other two squat variants, has long been an issue. It is becoming slowly less an issue of mobility and more an issue of strength – which is fantastic, strength is much easier to work on, and a lot more rewarding. Mobility is a salty mistress, kind at times but brutally unforgiving at others. I honestly can’t even say the last time I had 200+ pounds overhead in a snatch grip, let alone squatting it. The overhead squat for me largely comes down to the snatch push press and shoulder/upper back strength. It’s funny how that last five pounds just shoves you over board. Still, 215 for me was a great day, I would’ve been happy with anything over 200. Two months ago I did a 3RM OHS at 145, putting a 1RM at a paltry at 154 – a full 61 pounds less than I just hit. So you can see why this is exciting.

One of these days I’m going to work up to a bodyweight farmers carry. It’s going to be tough as shit and kill my forearm for a week, but I’ll be so happy to have done it. Farmers carry’s are deceptive, you do one and think “oh that wasn’t so bad” but you throw in some double unders and do 6 rounds of it and before you know it you’re on the floor tasting blood. This workout was about 70% grip and 30% lungs. I don’t know which part was worse. I’m actually starting to enjoy double unders though, which I think means I should start practicing a different skill lest I start to get too good at them. That was a joke…no such thing as too good at double unders.

MFS | 1 – 6 – 8

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