Pages Menu
Categories Menu

Posted by on Jun 6, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130605 (Be An Ameoba)

Grizzly Way 130605 (Be An Ameoba)

Progress is a truly interesting concept, at one moment you say you’ve made true and measurable progress, whether you’re looking through training logs, WOD times, or just scale weight. Then there are other areas where progress is less easily defined, mobility, technique, skills. You might be improving, maybe it feels like you’re improving, but the numbers don’t reflect that story. Your snatch looks and feels better, but the weight on the bar is the same. On top of that, humans make extremely poor experimental models, we are imperfect, poorly controlled, and subject to an immeasurable number of variables. Progress is so interesting that entire books have been dedicated to the subject – Progress by THE Chris Moore.

I had a Skype meeting with Mike yesterday morning, and we talked a bit about progress, so I thought this would be a good point look back on a few things.

Here’s a gross, 95# Overhead Squat from January

This is a snatch from January, right before I started with Mike.

Compare to a set of doubles yesterday.

Even with a miss, the improvements in the position from the floor, position at the catch, and really just everything except maybe the bar path off the hip (an issue I’m now diverting most of my focus to) are measurable and observable. Here’s the issue though, it doesn’t appear to matter, that first snatch in January is 145, yesterday’s doubles were at 155. Thats really close for 5 months of work and measurable improvement. The good news is that Mike walked me off the ledge a little bit, he said that we’re on a longer term trajectory, cleaning up technique and getting consistent at 80% so that when the strength does come, the jumps will be larger because there’s nothing standing in the way. I’ll drink to that – here’s to long term progress!

Then I found this video…which must be sometime in October…it’s gross, but a good example of why progress isn’t all about the numbers on the paper.

I guess what I’m saying is that even though the numbers aren’t always all moving in the right direction, I’m trying to view progress more similarly to an amoeba chasing it’s prey, it’s not drawing straight lines from A to B, it progresses in several directions at once, but still makes steady moves in the right direction. Be an Amoeba and don’t sweat the rest, progress will come.


Snatch 2 @ 60%, 2 @ 70%, 3 x 2 @ 80%
115, 135, 150
Snatch Pull 80% x 3 x 4
Bench Press 3RM; 2 x 3 @ 90% of 3RM
265; 236

Accumulate 2 min per side with Banded Pallof Press 12 x 10 sec


I’ve already said quite a bit so I’m going to cut myself short for the rest of the post. Nothing spectacular today, snatching wasn’t as smooth as I’d hoped, now that my position from the floor has improved, it’s time to address the 2nd pull and the need for a “scoop”, I’m not attaining the power position well, which is why my hips send the bar forwards rather than up. This is the next problem to solve that will surely get me to a bodyweight snatch as well as a more consistent finish.

Dairy, Soy, & Gluten Free - get at me...PR Fuel

Dairy, Soy, & Gluten Free – get at me…PR Fuel

The pressing trend continues on it’s merry way. Every time I press I add somewhere between 5-10 pounds over the time before depending on the press type. My 3RM from late April on Bench Press was 255, yesterday I put up 265 pretty solidly, and that was after a weigh in of 213.8, some 4 pounds lighter than my running average from the week before. Perhaps this is low hanging fruit, but I really wish my squat would start to move soon, it’s getting downright frustrating.

MFS | 5 – 3 – 2

Leave a Reply