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Posted by on Jun 4, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130603 (New Toys!)

Grizzly Way 130603 (New Toys!)

Last night’s post wasn’t really happening. I like to post at night when the workout is fresh and I can get all my thoughts down before life distracts me; but it doesn’t hurt to throw a curve ball every once in awhile.


Got this baby last night in the mail, and it is the best soft tissue tool I’ve ever purchased. I don’t know why, I’m not a physicist or engineer, but there’s something magical about the way this thing digs into tissue. So far I’ve found it exceptionally useful for the meaty part of the calf, separating the quad compartments, freeing up QL and diaphragm, and finally splitting up junk in the lat/serratus complex. Try it out – I’m sure it won’t disappoint you.


Snatch, blocks 2 @ 60%, 2@ 70%, 4 x 2 @ 80%
115, 135, 150
Back Squat 2RM, 4 x 2 @ 90% of 2RM
320; 285

10 Rounds:
1 Muscle Up
12 Jump Lunges
rest 60 sec between rounds

Accumulate 60 sec in Straddle L-sit

Last night’s work was pretty straightforward. It looks like my nemesis, gymnastics work, is here to stay, so hopefully I’ll start to see some carryover into the actual movements, cause at the moment I just feel like an idiot trying to hold a straddled l-sit. I’m pretty pleased with my snatching, I got through the first 3 sets with no misses. I missed the 2nd snatch of my last set so I stopped, rested and repeated it and hit them both solidly. The squat has been a topic of much internal struggle the last 6 weeks, I’m not sure what I really expected to hit on a 2RM, I figured around 95% of my 1RM was good, 95% would’ve been 330, 320 is about 91%. Still not really moving at the pace I’d like, especially compared to the pressing strength but I still have faith. Muscle ups felt good, those can be hit or miss but with fresh arms and no real fatigue outside my mental tribulations with the weekend, these went pretty smoothly.




Remember how I said I got home from my road trip and had no food? Well now I have food. And it tasted so good. Clearing out the junk from this weekend and getting back to the routine was much needed and felt great. I also dropped about 2 pounds of bloat from the weekend this morning which felt good too. Time to start that grind again, shooting for about .2 pound increases in the 7 day average per day, which gets me about a pound a week of mass. That’s the goal – obviously life has other plans, but at least I have a plan.

MFS | 3 – 2 – 2

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