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Posted by on May 28, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

Grizzly Way 130525 | 130527 | 130528 (Weekend Update)

Grizzly Way 130525 | 130527 | 130528 (Weekend Update)

Buckle in folks – lots of catching up to do. The funny thing about routines is that when you fall out of routine, the wheels really come off the bus. Luckily we should be able to catch up pretty quickly. I’m gonna just jump right into things.


1 Muscle Up EMOM 10 min Failed on 3

rest 20 min

Running clock, add 1 rep to each round:
Odd mintues: Pullups 11; 6 of 12
Even minutes: Jump Lunges 16; 1 of 17

March Comparison
9 (6 of 10)
16 each leg (6 of 17)

The full effect of the testing week, going to failure for 4 days out of 5 didn’t really hit me until today. I was a wreck, I was a wreck most of the weekend too, but Saturday morning into the afternoon was really the roughest chunk of it. Between the ring dips and the GHD work from 120524, the muscle ups were not a pleasant experience. Still I added two rounds + 6 reps to my pullups, though my butterfly was quite disgraceful. David took a short video of one of my sets and I’m trying to carry over too much of the gymnastics kip, getting too close to the bar and then having to fall back down with no momentum. So project for the next few times I do pullups will be staying away from the bar, and really trying to emphasize the hip-drive component of the butterfly. Oh I also ripped my left palm open pretty good around round 8 or 9, so that was fun. I didn’t improve my jumping lunge, but with the week I’d had and the problems with my knees – I think I’m okay with staying where I was there.


Sunday was a full-on recovery day. Airdyne + 14g of BCAA + 1 Scoop of Blonyx. I actually probably felt as good as I had in over a week after this session.



Snatch 5×1 95, 3×1 115, 2×1 135
Clean 3×1 115, 2×1 135, 2×1 165

Monday was going to be a game time decision. Our box, like several in the area, were doing a Memorial Day “Murph”. However, the soreness in my shoulders, combined with the rip in my palm, and the knee issues meant that “Murph” would have been one of the poor-er decisions of this cycle. Second only to deciding to stand up that clean at 235… Instead I worked on some weightlifting singles, staying around 70%; a heavy technique day.

I’m actually pretty okay with this snatch work. My back could be a little tighter, but is MILES away from where it as in Nov/Dec. The bar path off the hip is not the greatest, the balance between vertical leg drive and horizontal hip drive needs to be a little more leg dominant. Right now I’m still banging the bar a little much and then muscling the weight back to where it needs to be for me to catch it. The biggest improvement by far is my footwork however. No jumping forward! Good-bye snatch broad jump.


Snatch from blocks 2 @ 60%, 2 x 2 @ 70%, 2 x 2 @ 80% 115, 135, 150
2 Cleans + 1 Jerk 1 @ 60%, 2 x 1 @ 70%, 2 x 1 @ 80% 155, 185, 205
Snatch High Pull, blocks 4 x 3 @ 80% of snatch 150
Power Jerk 3 @ 60%, 3 @ 65%, 2 x 3 @ 70% 155, 170, 185
Good Morning 4 x 6 – heavy 145

Accumulate 60 sec in Straddle L-sit


I don’t drink very often. But I had a couple of whiskey’s yesterday (literally two, one with food) and I paid the price today. That combined with no backload meant the weights felt heavy and I was moving them slowly. Such is the price of a Memorial day BBQ.

Today was the first official day of the deload week since I made up my own on Monday. Though its basically just a regular weightlifting day. My snatches are improving steadily as long as I can keep my mind clear enough not to screw them up. If I start thinking too hard I revert back to old habits which leave me out in front and sad. You can see in the high-pull video that balance issue I was talking about, trying to make sure the hip drive is balanced by an equal leg drive, but today that leg drive just wasn’t there the way I needed it to be. I think about one of this is passable, the rest of them the bar gets too far in front. This is why we tape things. The power jerks were actually okay. The power jerk position is one that used to be more challenging for me but I’m growing more and more accustomed to it. I don’t drop terribly far but it’s far enough to give my arms the room they need so it’s good enough for me. I don’t think I’ll ever actually jerk this way.

The last little bit of today was a straddled L-sit which is a masterful feat of body control, mobility and hip flexor strength. Of those three I posses maybe one, that is I have about 33% of each of these. Making this a rather tedious exercise. I did end up getting to 60 seconds but in about 5 second chunks. I think a progression for this might’ve been more appropriate but you don’t know until you try.

Hope everyone had a good holiday. Back to my regularly scheduled posts tomorrow. Sorry for the beast.

MFS | 3 – 5 – 4

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