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Posted by on May 15, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Strength Training, WOD

Grizzly Way 130515 (Heating Up)

Grizzly Way 130515 (Heating Up)

It’s that time of year again, Saint Louis has this annoying habit of just skipping from one season to another without much transition, for instance – Monday was a beautiful 70 degrees, yesterday and today was 92, instantly, with no warning whatsoever. I’m not sure how it works other places, but in my experience there’s usually a gradual change in season, not just some instant flipped switch. Don’t mind me I’m just upset that its above 75 degrees because I’m a big baby who loves ice cold drinks and central air.

Ton’s of great youtube gold today. First off is Barbel Shrugged Ep. 60 – fantastic episode revolving mostly around weightlifting, not much to do with Crossfit but some fantastic info about different lifting and types of lifters.

My new favorite lifter – Syzmon Kolecki. Why? Because he’s 6’2″ and competes on world level. In general the convention is that taller lifters won’t be competitive unless they weigh 105+, the physics of it are just too mind boggling. That being said it makes it all the more impressive, its possible. It takes a lot of hard work, but its possible!

Final video today, the beast himself – James Tatum put up a 312 kg total at 78 kg, exactly 4 times his bodyweight. That’s just ridiculous and clearly impressive. Just an insane amount of strength and skill.


Warmup C
Power Snatch, blocks 60% x 2, 65% x 2, 2 x 2 @ 70%
105; 115; 125
2 Power Cleans + 1 Power Jerk 60%, 65%, 70% x 2 sets
155; 170; 185
Back Squat 10 x 2 @ 75% of 1RM, EMOM
Good Mornings 5 x 3 – heavy

Much less impressively, today involved some brief power movements. Heat aside they felt pretty solid. The weights were pretty light though, I think I’m doing a bit of a taper for Saturday which is a sample competition 3 attempts at 1RM Snatch and 3 attempts at 1RM C&J. The back squat EMOM actually felt pretty great, lots of practice breathing lately has helped my spine stability and the efficiency transfer from my legs quite well. Breathing is a hugely overlooked part of lifting heavy things. Poor breathing mechanics can actually transfer over pretty quickly to poor trunk stability and movement imbalances in both hip and shoulder mechanics. I meant to tape my good mornings but forgot, sorry internet.

Whose excited for the first regionals this weekend? I’m pumped to watch things evolve. I’m gonna take notes for next year!

MFS | 2 – 6 – 8

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