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Posted by on May 4, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Strength Training, WOD

Grizzly Way 130503 (Sugar High)

Grizzly Way 130503 (Sugar High)

The stakes were pretty high yesterday. After a laughable cheat/backload and four days of unloading under my belt, if my performance wasn’t up to par I would have only myself to blame. The tagline for this post is sugar high, because of some new supplement strategies I’ve been playing with. Namely, Mike swears by an electrolyte and d-glucose blend by First Phorm called “Ignition.” It’s a lot of sugar – 42g per serving of straight glucose. Coming from a strict paleo background, that’s a huge load on a system that hasn’t seen more than 10-15g at a time, especially since I don’t eat fruit, and only recently started eating more starchy carbs. It’s a bit too early to write about my full experience, but training yesterday felt great, I think we’re onto something here. I took a peak at the next 2 weeks and I’m terrified, but I’ll touch on that another day, it’s gonna be an interesting cycle.

New carb source for to come

New carb source for training…review to come


Warmup D
Power Clean + Power Jerk 3 @ 50%, 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 65%
130; 155; 165; 180; 165
Hang Power Snatch + 3 Overhead Squats @ 50%, 60%, 65%, 2 sets @ 70%
95; 110; 125; 135
Clean Pull 4 @ 70%, 3 x 3 @ 80%
185; 205

2 Rounds:
14 Pullups
20 Box Jumps (24″)

Overall this wasn’t a terribly interesting day, which is probably why I waited an extra few hours to post about it. Unloading is really feeling like unloading this time. Power cleans and jerks went pretty well I thought, my focus was bar path through the pull and locking the jerk out smoothly. Still staying in pretty low percentages, which is about to change next cycle. I took a peak and there are multiple days at 90%+ – shits about to get heavy.

The real notable point for yesterdays training was how good the overhead squat felt. As my mobility slowly improves it’s important to really cue those new range of motion and adjust to that motor pattern so that it becomes second nature. This way just doing a snatch becomes the sustaining mobility work. Far from perfect form but so much better than it used to look and feel. My other small victory of the day was the sets of 14 pullups. For a lot of Crossfitter’s, especially male competitive Crossfitter’s, wouldn’t consider that very tough, a set of 14 is not a big deal. I’ve mentioned several times how bad my pullup is, so doing these 2 sets unbroken was a huge day for me. Finally being able to get into a rhythm and develop these left a smile on my face.

The problem with my new peri-workout drink is that if I don’t go home and eat right away, or slow down my body with some whole food, protein and some fats my blood sugar tanks. I was hanging around after my workout and chatting with a couple of our coaches and literally looked up at one point and said “I feel terrible.” My hands were shaking and I was starving, clearly on the other end of the sugar high my body had overreacted to the blood sugar spike and left me hypoglycemic. Moral of the story – go home when your workout’s over.

MFS | 1 – 3 – 2

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