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Posted by on Apr 26, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130426 (Peak in the Window)

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.

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Warmup D + F
Weightlifting
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

Conditioning
6 Rounds:
11 Thrusters @ 95#
15 GHD Situps
10 Pullups
16:40:00

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.

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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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