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Posted by on Jun 13, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Strength Training

Grizzly Way 130612 (The Big Jug)

Grizzly Way 130612 (The Big Jug)

Maybe this morning post thing is growing on me. I think ranting for 30 minutes before dinner every night is a bit me. Knee jerk reactions are fun, but I’m much more coherent after 8 hours of sleep and some soft tissue work. Yesterday’s high was 98 degrees and muggy as hell, I don’t miss the summer’s here. They’re abysmal, every movement is a struggle, heavy ones especially. But it did let me break out the big jug – gotta stay hydrated people.



Snatch 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%
115, 135, 145, 155
Power Clean 3 @ 60%, 3 @ 65%, 2 x 3 @ 70%
165, 175, 190
Front Squat 4RM, 4 x 4 @ 90% of 4RM
255; 230
Clean Pull 5 x 3 @ 80%

50 Turkish Getups, not for time, smooth 35#

Pretty busy day yesterday. Full snatches felt slow, really trying to nail down the top of the 2nd pull which is slowing the whole movement down. The hang power snatches Friday will probably be much more helpful with this, as it cuts the movement essentially just to the 2nd pull. I did notice that using my new straps actually was a bit bittersweet. The straps speed up the turnover of the bar because it never gets the opportunity to really leave your hand. If you’re in good positions this isn’t a problem, but if you let the bar get out in front, even just slightly, the immediate turnover leaves the weight of the bar on you before you’re quite ready for it. Subsequently, I dropped every rep I did with straps, a good teaching tool, but not great if you’re trying to make reps. I’m really trying to minimize the “jump” forward, and hit a good vertical torso before my hips meet the bar; its a slow process.

Front squats felt terrible yesterday. I think they’re my new goat. The upright demand of the torso, forward position of the bar, and demand on the upper spine make it one of the most demanding squats, I think maybe morso than OHS. I do a good job here of queue’ing the knee out archetype but the ankle range of motion runs out and the upper back takes far too much of the load. Which is probably why my cleans haven’t gotten much better, its all positioning. Time to get back to work on those ankles.

Before yesterday I had never done a turkish getup. The first 10 or 15 were pretty slow and required a lot of focus but around the 30 mark they started to get far more fluid. It’s a nutty movement but I can see why people would love it for mobility, body awareness, motor control, and activating some hard to get at muscle groups.

The beauty of this morning posting thing, is that I can tell you how I felt this morning. Which was terrible. I ate and slept great last night – that wasn’t the issue. The issue is that front squats really make my legs hate me. Everything from my big toe to my navel was tight and stiff. Not sore, let’s draw the line, sore come from things like “Karen” when it hurts to rest your elbow on your quad. No this is stiff, stiff comes from pulling on structures that aren’t used to being pulled to full range. Which means more soft tissue work to feed some slack to the system. What a mess I am these days.

MFS | 5 – 8 – 4


  1. What’s in the big jug that makes it green?

  2. Thank you very much! I’ve got Xtend Watermelon inbound from Since there’s no real way to email you directly, I wanted to have a bit of a love fest.

    Since I’ve discovered your blog, I’ve learned about Barbell Shrugged, your honest opinion on products and your mentality on eating and training. Our box is in week 3 of a six week strength cycle and I’m doing everying I can to get stronger while getting lean. Thanks for the time and effort you put into the blog, and I truly enjoy your sarcastic, passive agressive writing style. Keep up the great job!

    • Actually, there is an e-mail link on the homepage, – but more than happy to hear you’re enjoying my stream of consciousness.

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