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Posted by on Jun 8, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130607 (Deprived)

Grizzly Way 130607 (Deprived)

I probably owe you, the internet, an apology, my blogging has been awful this week, mostly a mix of negativity and complaints about work, my schedule, and how my pesky (super awesome) job is keeping me from training when I want to and how I want to. Luckily I’ve come out on the other side today and I’m pretty much unscathed, so it’s time to recap some on the weeks activities.


Thursday I celebrated my sister’s birthday with a Cardinal’s game, which was awesome, we took the lead 12-2 pretty early in the game so it was exciting and kind of the opposite of what most people thing of as baseball. The only downside is that there’s no such thing as clean eating at the baseball park, nor is there really a way to enjoy the food without spending $60+ so I got a little hungry – but still worth it. Not a terrible way to spend a rest day.

Then came Friday morning, that 4:45 AM alarm is just impossible to prepare for. Unless you’ve been doing it for weeks, I just can’t get to bed before 9, I’m not tired, I can’t sleep. My sleep schedule was such a mess this week anyways that I don’t think it really mattered at this point, I just wanted to get the work in.


Snatch, blocks 3 @ 60%, 2 x 3 @ 70%, 2 x 3 @ 80%
115, 135, 150
Clean Pull 4 x 4 @ 80%
Front Squat 4RM, 4 x 4 @ 90% of 4RM
250; 225

10 Rounds:
1 Rope Climb
8 Walking Lunge (25% of Back Squat 1RM) 95


Something about snatching this early in the morning is wrong. The CNS just isn’t there, I feel uncoordinated and really just not powerful. I have no drive, everything feels slow and labored. Not to mention the timing doesn’t really let you get much mobility work in – I need that 40 minutes if I’m really going to feel good doing something. I finished the work sure, but it wasn’t pretty. The same thing can be said for the front squats, I just wasn’t firing 100%. I hit 270×3 a few months ago, so 250×4 was a pretty big drop off. I wasn’t pleased with this, but tried to make sure my reps were as technical as possible.

The conditioning wasn’t nearly as bad as I thought it would be. Rope climbs eat up your hands sure, but it was just a little breather, never really got hard. Just enough to get a sweat going and give you a rope burn…awesome.


Nothing like some airdyne’ing to convince yourself your knees don’t hurt right? Really feeling the lack of mobility this week, tight and grinding – not good.


Ripped a callous on the base of my finger, tried to fill it with super glue…chemicals and open skin wounds don’t mix. Vitamin E and a bandage do much better.


The caffeine train was rolling on Friday.

MFS | 7 – 3 – 2

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