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Posted by on May 24, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Rant, Strength Training, WOD

Grizzly Way 130524 (On the Up & Up)

Grizzly Way 130524 (On the Up & Up)

Much to my delight – the knees are feeling much better today. The credit lies somewhere between a full day of rest on Thursday, a few extended soft tissue sessions to free up slack around the joint, and a couple hefty doses of Aleve, my favored NSAID. I hate taking NSAID’s and most medication really, but I keep some around in the off chance it’s going to benefit me greatly. Sometimes it helps just to knock down that large inflammatory response to acute injuries like Saturday so I can get back to being un-inflamed and awesome. Today I was un-inflamed and awesome again. Just in time for my last two days of testing and a solid deload week.

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130524

Running clock, add 1 rep to each round:
Odd: Ring Dips 10; 9 of 11
Even: Deadlift 225 16; 11 of 17

March Comparison
9 (6 of 10)
14 (11 of 15)

rest 20 min

Running clock, add 1 rep to each round:
Odd: GHD Situps 14; 12 of 15
Even: Burpees 10; 9 of 11

March Comparison
12 (9 of 13)
10 (9 of 11)

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I won’t spend a large amount of effort belaboring some pretty simple points in today’s testing, I improved across the board; adding 2 full rounds to the deadlift and one round to the ring dip. Nothing says “Wake up posterior chain!” like 136 deadlifts near your bodyweight, that’s gonna hurt tomorrow. Neither of these two figured really surprised me, I know my strength has increased so it stands to reason I should have improved capacity on both these heavily strength derived movements.

What I do want to talk about is speed (hence the pictures of funny planes and old boats). I mentioned this a bit in my box jump post on Monday, and I’ll bring it up again here. I’m surprised to have improved in things like the box jump and burpee. In my mind it doesn’t make much sense that adding weight and strength would improve these movements drastically from a speed/technique perspective. I said on Monday that the box jumps felt as smooth and powerful as ever; well something similar happened with today’s burpees. David even mentioned how fast they were. I have never done fast burpees. My 6’2″ frame does not like to open and close quickly or easily. Granted I only did about 55 in total, but they were the fastest and smoothest I think I’ve ever done. It’s tough to conceive of doing burpees “to failure” it seems like something you could do however slowly indefinitely. So I choose to define failure as a dramatic decrease in speed. The problem is, since they were so fast, a dramatic decrease was probably about the speed that they were when I first tested. So while the capacity looks the same on paper, the result is quite the opposite.

Annd GHD sit-ups means I won’t be able to use my abs come Sunday…

Oh and I almost forgot, I hit a new high in my 7-day moving average of waking weight, 215.4; finally starting to see steady and measurable progress there – really happy with the point I’ve got my diet dialed into right now. More on that for another post.

MFS | 1 – 3 – 3

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