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Posted by on May 7, 2013 in Crossfit, Lifting and Crossfit, Master, WOD

Grizzly Way 130507 (Double Down)

Grizzly Way 130507 (Double Down)

No not that KFC mess! No I mentioned last night that Mike is trying a different approach this next two weeks, where he’s alternating a very high weightlifting volume with a double dose of conditioning volume. So really it’s the same amount of work but just a different way of approaching the stimulus. So far I’m a fan, but we’re only two days in. I won’t lie – it was strange doing warmups without having any weightlifting to do. Instead you just get that nervous energy before the 3-2-1 go. It certainly helps keep the intensity higher when you’re not all beat up from cleans and snatches.

Day 2 Individual events came out today; I’m holding a full thought rant about this until they release all three days, initial reaction to day 2 is…I’m glad I don’t have to do that. I would probably DNF workout number 4 right now, so many chest to bars.


21-15-9 Thrusters: 21; 10-5; 9
Thrusters (95#) TTB: 12-4-5; 5-4-2-2-2; 4-2-1-1-1
Toes to Bar

rest 10 min

42-28-14 BoxJumps: 21-11-10; 14-14; 14
Box Jumps (24″) PU: 6’s; 7-7-4-3-4-3; 4’s +2
Pushups, hand release

The first workout today was TTB “Fran”. I think I can honestly say this is the first workout that I wish had pull-ups instead. I’ve been working on the butterfly kip a lot more recently and my pullup strength in general is getting much better, so I think I actually might’ve been able to set a “Fran” PR if that were up. But if I do one thing well, I do what I’m told, so TTB it was. I wouldn’t consider TTB a particular weakness of mine, but they are certainly not a strength. In our most recent chat Mike told me on conditioning to go 2 short of failure when I’m breaking up sets, so that’s why you see all that broken down set numbering. I think I probably have about one good set of 15 TTB in me, and then it’s all out the window, it’s similar to snatching heavy, it’s there until it’s gone and when it’s gone, it’s really gone, like international flight, one way ticket, non-extradition country gone. Still I was happy with how good the thrusters felt, and the larger sets of TTB.

Workout two was a surprising amount of volume, especially for hand release pushups, as those are not something many people can cycle through with significant ease. Again, the goal was to stay moving and keep the sets as large as possible, 2 short of failure. I was shocked how much leg drive the thrusters took from my box jump, but quickly adjusted and was able to keep those in fairly large chunks with little rest. I knew going in the bulk of this workout would be spent staring at the ground trying to cycle the pushups. The temptation is to come out early with a big set of 10-15 but then you’re fried. I tried to just keep these in manageable chunks such that I could do a set, take a few deep breaths and then do another. I fell apart a bit in round of 28.

For my first double conditioning day I was pretty pleased and felt pretty good. Plus it leaves me a bunch of extra time to work on some skills and mobility, and just not get home at 8:00 feeling like I want to pass out. The only downside is there isn’t anything cool to take picture of or record video for…here have another double down.

Spicy Asiago Double Down 3

MFS | 2 – 5 – 7

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