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Posted by on May 29, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Product Reviews, Rant, Strength Training, WOD

Grizzly Way 130529 (Busy Busy)

Grizzly Way 130529 (Busy Busy)

Today was a busy day. Lots of crazy stuff going on. First, it was Barbell Shrugged day, which I shouldn’t have to tell you by now is hands down my favorite day of the week. This episode of Barbell Shrugged has easily surpassed all others before it as my favorite. It was funny, practical, and PACKED with knowledge. Max El-Hag who works very closely with James “OPT” and a lot of high level athletes is clearly a super smart dude and takes a really refreshing stance on a lot of Crossfit centric issues. I’m definitely going to go back and listen to this one again on the drive to MN this weekend.

After I digested this weeks episode, I went on a bit of a spending splurge. First I checked out MobilityWOD Pro which is a really cleaned up, streamlined, and exceptionally well done version of the original mobility project. It comes with both DailyRX and some longer videos here and there that focus on specific movement faults and how to correct them. I would say for every 1 free video KStar now makes, there are about 3 pro videos, as well as the DailyRX. I’m a bit of a mobility nerd, so I find this stuff really cool and interesting, if you have short femurs or circus flexibility you might not like it so much. You’re probably watching KStar move going “what’s the big deal?” Which lead to my next purchase, of 2 of the most poorly named GrizzlyStrong mobility products ever – Yoga Tune Up Balls as much as I wish these had badass manly names, they look phenomenal for soft tissue work in areas that I am specifically super tight in. The Alpha looks most promising, but the potential for the smaller ones to give me some huge ankle improvements is also pretty cool.

Which brings me to Crossfit purchase #3 – my favorite brand of compression BSC, sold exclusively in the US by BKAthletics. Pulling from the floor again, and increasing my snatching volume a bit has lead to some pretty messed up shins. The easiest way to get around this seems to be, put something over the shins. My solution – Calfies while they will also be useful for running, box jumps and a lot of other mechanical uses, I won’t beat around the bush, these are really expensive shin guards. They may seem expensive but taping my shins everyday would add up quick too!


Clean Deadlift 4 x 3 @ 80% – video 205

5 Rounds:
5 Headstand Reverse Leg Lifts
11 Ring Dips
rest 2 min between rounds


rest 5 min

EMOM 10 min:
max Wall Runs 25, 14, 19, 13, 9, 17, 10, 11, 8, 11
(Shoulder touches)

This is a headstand reverse leg lift. They are awful. I almost died just holding a headstand with my toes pointed. I did these against a wall, but actually started to get into a pretty good groove. This guy does them a lot faster than I did mine, but I was pretty surprised actually that I found a good rhythm here as this type of gymnastics heavy movement is not my strength, far from it. These long levers are hard to move.

The rest of the work is pretty self explanatory. I spent a surprising amount of time on my head today, which is fine, I could probably use it. It seems that throwing me some goat-ish gymnastics work is Mike’s way of deloading a bit on intensity, because there is only so fast and so much volume of it that I can do. Don’t get me wrong – I was still working, its just pretty rate limiting.

Oh and this happened…which was pretty cool.

Screen Shot 2013-05-29 at 7.30.49 PM

Just for the record, I have to workout in the AM Friday and will be out of town all weekend – so it might be a pretty sparse blogging weekend. I know you’re all crushed…

MFS | 2 – 3 – 3

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