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Posted by on May 13, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 130513 (A Bit Rocky)

Grizzly Way 130513 (A Bit Rocky)

I switched things up a bit today. Instead of writing this post first and then my Mashup Monday post. I got excited about a Daft Punk themed post and wrote that one first. Then I ate dinner. Now I’m in a coma/funk that’s making cogent thought rather difficult. I’ll do my best though – hopefully the Daft Punk tracks make up for it. After Saturday’s squatting debacle and subsequent 24-year-old-turned-4-year-old pouting session, I was in bad need of some activity Sunday. Most people might go for a run, but running tends to make me tighter than when I started, no I was really in the mood for a long, slow row and some soft tissue work. To my dismay, I didn’t check the class schedule before heading to the box Sunday afternoon, turns out it was closed, thus denying me my much needed head clearing ritual. The good news was that it was Mother’s day which was every excuse I needed to carb up something proper, hello 216 on the scale this morning!



Warmup C
Snatch, blocks 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%
105; 125; 145; 155
2 Cleans + 1 Jerk 60%, 70%, 80%, 85%
155; 185; 205; 225
Front Squat 8 x 2 @ 80% of 1RM, EMOM
Press 4RM; 2 x 4 @ 90%
165; 150


Unlike last Monday, the percentages today were 5-10% lighter, but the reps were doubled, instead of working to heavy singles, I went to fairly heavy doubles, which is something I don’t do often. I’d be lying if I said it was pleasurable, approaching 80% and 85% it got a bit dicey. I’ll learn to stay on my heels through that 2nd pull if it kills me…and it might actually kill me. I’ll re-iterate my point from Saturday – not long ago 155 was my 1rm, so hitting that for a double needs to keep me positive, even if it wasn’t the prettiest. The cleans were nothing special, everything went well until 225, I let the first shot at that get out in front of me, but after that things went well.

What really surprised me, especially after no mobility day yesterday, was how well the front squat work went. Last Monday the 8×2 EMOM at 85% ended with a failed rep on the 8th set. This week the same EMOM ended with me hitting a couple extra because they felt so good. I’ll take that as progress. The front squat focus lately has been similar to the back squat, focused on getting the bar deep into my shoulders, keeping the chest tall and belly tight. All’s well that ends well. One of these days my legs will actually be stronger…dinner depends on it!

I finished up today with some butterfly pull-up practice. It’s a goal of mine now to be able to string these together by the Garage Games in August. I have the kip mostly down, but lose my rhythm if I so much as think about something else, even trying to count. The practice really killed my lats though – they’re tightening up as I type this, all in the name of progress!

MFS | 2 – 4 – 6

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