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Posted by on Jun 12, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Strength Training, WOD

Grizzly Way 130611 (Restocked)

Grizzly Way 130611 (Restocked)

Well that lasted about two days. I like writing posts at night – its a good way to clear my mind for the day and move onto the next one – jumping backwards is only fun in olympic lifts. It’s not the end of the world however, and yesterday got pretty much seared into my mind (or hands) so there’s not much to forget. Before I jump into the workout – I want to talk a bit about this whole carbs for performance thing. Got a question on twitter about Barbell Shrugged Ep. 64 with Paul Nobles. Unfortunately the only real information that the episode gave us was ‘eat more to do more.’ I was a huge carb-o-phobe a few months ago, rarely if ever ate anything whose primary macronutrient was carbohydrate. It’s taken several months since Mike told me to start eating more, especially more carbohydrates, and I approached it hesitantly and much more slowly than probably would’ve been ideal. I started to add rice to dinners, then I added carbs during workouts, and now I’m downing a pint of coconut milk ice cream before bed every night (gluten, soy, dairy free relax); oh and I’m leaning out.

IMG_3929

Which brings me to my carbohydrate intake during training. Every training day in a large water bottle goes 3 scoops of Scivation Xtend, 1.5 scoops of 1st Phorm Ignition, 2 scoops of Cytosport Creatine and 2 scoops of AI Sports Beta-Alanine. Truthfully it is the best thing I’ve ever done for my training. So if you’re reading this – thinking adding carbs isn’t for you – you’re wrong.

130611

Weightlifting
Clean + 3 Jerks 60%, 70% x 2 sets
165, 190
Clean + 2 Jerks 80% x 2 sets
215
Snatch Pull 4 x 3 @ 85%
160

Conditioning
10 Rounds:
1 Rope Climb
6 Burpees
16 KB Swings (70#)
25:46:00

Don’t ask about that push jerk…I meant to split I really did, but I caught someone’s eyes when I was getting my air and just spazzed it. I hate when there are people in front of me when I’m doing olympic work, it really messes with my focus. Obviously not the greatest problem to have for a competition, but in practice I think I’m allowed a few nit-picky things. The bar path on my clean is improving, but I’m still not reaching that maximal extension on the 2nd pull that I need to in order to really get the bar traveling vertically. There’s still a slight shift forwards in my weight.

The real story for yesterdays training was that metcon. 10 Rounds sucks. 160 KBS at 32kg blows nuts. The only thing worse is grabbing a rope wondering if your forearms/hands will hold out until you get back down to the ground. Luckily I survived, but I woke up in the middle of the night last night and couldn’t make a fist…and found an awful lot of matted down tissue in my forearms this morning. Love getting shoved off my comfort zone cliff and into the sea of uncomfortable suck. A workout that long left me legitimately comatose and unable to move for about 10 minutes, which sounds awful and unhealthy, but every once and awhile it’s kind of nice to just get put to the floor. It’s humbling.

MFS | 2 – 6 – 6

4 Comments

  1. Dan

    I’m back for more of your expertize. Last I inquired about your use of beta alanine and creatine. I came across this post by you, do you still use as described *** (Which brings me to my carbohydrate intake during training. Every training day in a large water bottle goes 3 scoops of Scivation Xtend, 1.5 scoops of 1st Phorm Ignition, 2 scoops of Cytosport Creatine and 2 scoops of AI Sports Beta-Alanine. Truthfully it is the best thing I’ve ever done for my training. So if you’re reading this – thinking adding carbs isn’t for you – you’re wrong.) *** Would you drink the mix before and during working out? Do you still take in water also while working out or does the mix take the place? Do these all come in flavors that mix well together? Would you then immediately after working out consume the post protein shake 35 pepto, 65 hyd whey and a tablespoon bulk bcaa? Lastly, what are your thoughts on adding caffine additives or green tea extracts for a pre workout? Anyother thoughts are welcome. Good luck with 14.5, I’m thinking some Fran type workout. Not sure since we did chest to bar and have not seen BURPEES.

    • Would you drink the mix before and during working out? Mostly during, and during recovery after, not usually before.

      Do you still take in water also while working out or does the mix take the place? I’m not sure I understand this part – I mix it with water, so yes I still drink water.

      Do these all come in flavors that mix well together? Xtend is the only flavored one of the mix and it has more than enough flavor to carry the drink.

      Would you then immediately after working out consume the post protein shake 35 pepto, 65 hyd whey and a tablespoon bulk bcaa? I drive home first (~20 minutes later), and then yes I do bulk BCAA + Hydrolyzed Super Whey from True Nutrition.

      Lastly, what are your thoughts on adding caffeine additives or green tea extracts for a pre workout? I always caffeinate before training, my flavor of the month is Muscle Pharm Assault. But a simple caffeine pill would work as well.

      • Dan

        Thanks for all your help. For the, “Muscle Pharm Assault” it is called a pre workout and contains beta alanine, so I removed the 2 scoops of All Sports beta alanine. Also the scivation xtend is a bcaa drink, would I still add bulk bcaa to my after workout drink or leave in the during or do both(65/35, with tablespoon bulk bcaa)??? So would it make sense to mix like this for the during workout drink, will this cover all the bases:

        1. muscle pharm assault
        2. 3 scoops of Scivation Xtend (with during or with post drink???)
        3. 1.5 scoops of 1st Phorm Ignition
        4. 2 scoops of Cytosport Creatine

        I am yet to do 14.5, but your 13:51 is good, the 95 will probably get on me much faster. I hope to sub 18 minutes. I went to cheer on others that did it on Saturday and it is a lot of work. How are those natural grips holding together. Thanks again

        • I think – sort of like programming, you need to find what works for you, not necessarily copy exactly what I do.

          1. Assault is a pre-workout, I take it with my Blonyx HMB, right as I get to the gym, then change and start warming up, that way by the time it kicks in 30 minutes later I’m just getting into my training for that day. The individual amount of beta-alanine you want or tolerate is totally up to you, but it’s cheap enough that I still add 1g to my workout drink, some people find the tingly sensation that accompanies it unpleasant, that’s up to you.

          2. 3 Scoops is a bit heavy on the BCAA, I usually think of it more as 1 scoop / hour of training, so if I’m going to train for 2 hours, I do 2 scoops. The purpose of Xtend is not necessarily to get X grams of protein, it’s not a whey supplement like that, it’s a much more targeted response so less is more here.

          3. Yes I would still do bulk BCAA in the post-workout drink, it serves a different purpose here, and it should be about an hours since you’ve finished the BCAA workout drink, combined with high quality substrate (whey) its a potent mix. Plus Xtend is heavily flavored, it will totally ruin your post workout whey flavoring.

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