Grizzly Way 130426 (Peak in the Window)

Let’s talk a bit about this crazy wild ride that I’ve decided to embark on. You’ll have to bear with me a little bit on this one but I think everything I would say about it Shana Alverson has already said on this weeks Barbell Shrugged. At around 43:30 Chris asks how she’s stayed at such a high level the passed 4 years and how it’s changed. She talks about how Crossfit used to be, how it was fun, and all you had to do was do a bunch of WOD’s with your friends and maybe mix in some two-a-days so you could compete. Then she switches to the games these days, how a traditional strength and conditioning approach works, and how you can’t just WOD all the time, you need to grind. It takes hours in the gym, workouts by yourself or with a single partner, long nights of staying in, eating well, etc. This is the choice I’ve made for myself, the life I’ve said I wanted, and the goals I will reach. My point here is – don’t half ass it, expecting to get really good just doing a single WOD – its clear as the sport evolves that that just isn’t enough anymore.


Warmup D + F
Hang Clean 2 @ 60%, 2 @ 70%, 3 x 2 @ 80% 165; 185; 205
Jerk 2 @ 60%, 2 @ 70%, 2 x 2 @ 80% 165; 185; 205

6 Rounds:
11 Thrusters @ 95#
15 GHD Situps
10 Pullups

The hardest night of the week for me undoubtedly is Thursday night, I’m fresh off a control day and at the end of a very long, very restful, but also very inactive rest day. The Eat to Perform and Carb Backloading approaches have me carbing up Thursday night for Friday’s workout. Switching from a metabolism of mostly fat and protein to a more carb centric emphasis. It’s the hardest part because eating carbs after no workout hardly feels reasonable, but the more times I do it the better it gets. The reason I bring it up is because today’s workout was phenomenal and I think this is largely the cause. The difference between my performance before this approach and the last 2 or 3 weeks I’ve been doing it properly has been huge. It’s especially noticeable on the 1RM efforts and the conditioning work.

Weightlifting wise – I need to find a good drill for keeping weight on my heels through the hip drive, I can’t seem to stop jumping forward. Sometimes a lot, sometimes a little, sometimes not at all. Most coaches would have you not jump forward at all, or even jump backwards. These were supposed to be hang cleans I just realized, and I did them as full cleans – what’s done is done. Though that hang would’ve definitely helped more with my staying on the heels issue. Crap. Jerks are awesome. I love them. I could do them everyday. Easily my best olympic movement. Obviously there will always be more room for improvement but it’s good to do things you’re good at once in awhile.

I already let the cat out of the bag on the conditioning, I expected it to be awful, I don’t like thrusters and I don’t like pull-ups, GHD sit-ups are okay. I was actually extremely surprised how godo the thruster felt. More surprising was how well the pull-ups went. For a long time now the pull-up has been a huge issue of mine, I’m not sure if its back strength, kip skill, or grip strength but I used to ride the struggle bus big time on these. They’ve gotten a lot better. The first three rounds went great, four sucked, five was awful, the sixth round was terrible. I will certainly be feeling those 90 GHD sit-ups sometime Sunday morning. My double under practice is still going great – I’ve been leaving my rope out and picking it up for a max effort set right at the end of my conditioning, the last few times I’ve gotten 47 or 48…damn do I want to hit 50. Nothing compares to practicing double unders while already fatigued. Thats my tip for the day. You’re welcome.


MFS | 3 – 5 – 6

P.S. If you’re not following me on Twitter you missed some great stuff today (@StrongGrizzly)

Yeah I’m pretty cool.

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