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Posted by on Apr 30, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music, Music and Rants, Rant, Strength Training, WOD

Grizzly Way 130430 (Big Summer)

Grizzly Way 130430 (Big Summer)

Things are shaping up to be quite interesting this spring/summer, basically the next 12 weeks. The first and most obvious reason is that I’m nearing a crest on mobility, every day there are fewer and fewer things to work on and moving them into a maintenance category. Maintenance compared to making hard changes is much simpler and less time consuming, it can even be done as part of a barbell warmup complex. Second, I have my diet at least 80% worked out, I’m still getting the hang on adjusting to changes in volume, but in general through the course of this cycle I’ve been more on point than off of it and my sessions have demonstrated that, certainly many more good days than bad. Third, Mike’s programming is really starting to hit a sweet spot between volume and stimulus response. Many of my lifts are starting to progress linearly as one would expect, especially my pressing and overhead strength, and to some extent the squat though that is largely improving from a mechanical perspective. We’ll see what Mike thinks about this last cycle but I think it’s been a pretty good one and we’re finally on the right path.

New carb source for to come

New carb source for training…review to come


Warmup your choice
Push Press 5RM 215
Overhead Lunge 3 sets of 3/leg heavy 135; 155; 155

3 Rounds:
10 Burpees
8 Toes to Bar

Before starting with Mike I don’t think I’d ever even tried a maximal effort beyond a 1 rep max; now I do a lot more 3RM and 5RM – to understand the real difference between these and a 1RM you’d have to ask Mike, but I’m sure theres a reason he doesn’t just test 1RM’s. I’m pretty sure I like this way better because it honors a lot more technique and repeatability rather than just single efforts of strength at all costs, often that generates more erroneous motor patterns. My push press 5RM when I first started was 175, in February I tested it a 195, and today I tested it at 215, thats 40 pounds of PR’s in 12 weeks, extrapolating out another 12 weeks that’s 255 for 5, which is more than I’m currently benching. Perhaps it goes without saying but I’m pretty excited with that progress, I focus a lot on the squats but theres more to life than ass to grass.

I’m gonna forgo hashing out the overhead lunges and conditioning. I’ll just briefly mention that my overhead position and stability is improving day-to-day, I’m gonna suggest to Mike we throw in more snatch push press or heavy overhead squats.

These unloading weeks are tough from a diet perspective. It’s particularly hard to adjust to the drastic and immediate drop in volume, especially since I feel like I just started to hit a stride with that. Last night for instance I got home and couldn’t even think about eating, I ended up force feeding myself some broccoli and ground beef at 8:30 because I knew I’d regret it if I didn’t. I guess my point here is that eating to perform is important, but listening to your body is a big part of that. Tinker and find a good groove, then ride the progress for as long as you can.

In case you need a good excuse to follow me on Twitter – here’s what you missed today.

MFS | 1 – 3 – 2

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