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Posted by on Jun 17, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 130614 (A Little Behind)

Grizzly Way 130614 (A Little Behind)

This is why I try to write within 24 hours of a workout. I literally cannot differentiate in my head Friday nights workout and Saturday mornings. That’s a lie I don’t have a goldfish brain, but its difficult, and I’d rather not do it. Luckily my phone is packed with videos to remind me what the hell happened on Friday and Saturday. Sometimes I throw Friday/Saturday together but I didn’t want to do that today. I’m sure I had a really good point to make…but I forgot it…I’ll let Barbell Shrugged make my points for me.

Take your shit seriously. P.S. Anything sound familiar about Mike’s diet? It’s basically identical to mine…just sayin’.


This is how I spent 40 minutes on Thursday. I love my mobility days. I never feel as good as when I leave the gym after these days. Working out kinks, getting fresh blood through beat up tissue. It’s amazing, I highly recommend it.


Hang Power Snatch 3 @ 60%, 2 x 3 @ 65%, 2 x 3 @ 70%
115, 125, 135
3 Clean + 1 Jerk 60%, 70% x 2 sets, 80% x 2 sets
165, 190, 215

6 Rounds:
2 Muscle Ups
18 Box Jumps (24″)
18 GHD Situps

Shit I’m doing a terrible job with this post. Sorry. Let me just get this to paper and I promise it’s all uphill after this. I really like the hang/power variants, the hang variant is great because it takes the emphasis off the floor and let’s you start passed the knees in good position. Almost anyone can lower a bar from their hips to above the knee in good position. The power combines nicely with that because all you need focus on is the drive through the hip and finishing strong. It’s 100% 2nd pull practice, which is exactly what my focus needs to be these days. The 3 clean + 1 jerk complex was actually pretty painful. Not actually painful, but painful in the sense that it just wasn’t very much fun. The front squat/clean/thruster position is quickly becoming my new goat. The physics are such that the upright demand on the torso is very great, which places a larger emphasis on my ankles to be mobile. Combine with that the lack of any other mobile joints supporting the bar, as in an OHS, and you get a pretty uncompromising position. You either find the range of motion in the ankle where you need it, or it comes from somewhere else, in this case the upper back. This needs to get fixed. There’s really no beating around a bush anymore, I have nothing to hide behind. Ankle mobility is now paramount to my success.

Six rounds of 18 GHD sit-ups took their toll this weekend. Overall that was a pretty fun little metcon. I like doing muscle-ups in pairs rather than as singles because it’s a great opportunity to work on the transition. I ‘po-go’ed’ my box jumps for the first time and didn’t tear anything. It’s a skill I will need to have eventually, so I might as well start practicing now. Sorry achilles’.

MFS | 2 – 5 – 4

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