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Posted by on Jun 27, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130626 (Birthday PR’s)

Grizzly Way 130626 (Birthday PR’s)

Yesterday was my birthday, the big 2-5. I’m not sure if there’s really such a thing as big 2-5, but a quarter century has a nice ring to it. Solid round number, plus I’m coming into my prime competitive crossfit years, 25-27 are statistically the years to start crushing things, so that’s happening. I actually already celebrated my birthday last weekend, I got my present, my Airdyne AD6 last Friday, and went out for a birthday dinner last Saturday. There wasn’t much celebrating to be had yesterday, middle of the week and all. But I spent the day exactly what I wanted to and that’s all that counts right? Plus it was PR city yesterday, which is probably the best present I could’ve asked for.


AM: Airdyne 30:30 (work:rest) x 5 sets, record calories per set
16, 15, 16, 17, 15
90 total in 4:30
Snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 x 2 @ 85%
115, 135, 145, 160
Front Squat 4RM
Press 4RM
165 (170×3)
Deck Squat 15 reps UB
Accumulate 2 min per side with Banded Pallof Press

The AM conditioning intervals have begun, I expect to see these at least once a week for the next…forever. I posted earlier this week about the 20 minute build up, 15 minute mobility, 5 minute flush structure, which I like a lot; most days in fact I’ll get on an do at least a 15 minute flush simply because it’s a great way to get some blood and fluid moving around joints and through tissues with no impact whatsoever. Waking up to 30/30 intervals is kind of a different beast altogether. Literally walking out of bed and hoping on an Airdyne is a mental hurdle all its own. After 10 minutes on my living room floor “Fran”-lung-ing it out, I couldn’t even think about how old I was.

PM session was all weightlifting, as you could’ve probably guessed. I think I’m finally adapted to training in 90 degrees and 70% humidity, you just feel like you’re leaking all the time, but with enough chalk and a little grit, big things still happen.

I wrote a post about 2 weeks ago about riding the wave, in that post it related to a squat, when you squat your 1RM for a double, it might be time to test your 1RM. It’s hard to say what makes the good days good, did you sleep well, did you hit some magic diet stride, maybe its the drugs?? JK, there’s no drugs. In any case, snatching yesterday just felt magical, all of my percentages and doubles felt easy and light, looking back at the tape there was room for some technical improvement, but to some extent there always will be. I knew I was onto something when 185 went up pretty easily, and then 195, and then 200, no misses.

First let’s watch my 185 from May 18th.

And now 200, June 26th.





I think I can just leave those alone now – the difference in the two pretty much speaks for itself, and if you don’t see the difference…well you probably need glasses or a stern talking to.

I’m not sure if it was the PR high, a good day, extra mobility, or some combination of magical things that came together yesterday, but I PR’d everything I touched. Snatch went from 185 to 200, front squat 4RM went from 255 (270×3) to 275×4, strict press went from 155×4 to 165×4 (170×3). For the mathletes who just grabbed a pen and paper, that’s 45# of PR’s in a single day. Needless to say I left the gym yesterday riding a high that I might never reach again. Which brings me to my birthday WOD, the tradition is your age in burpees, but I fucking hate burpees so I opted for something a little more enjoyable. 6 minute AMRAP (6 for June), of power cleans (my favorite crossfit movement) at 225 (because I’m 25). I did 31, and was quite pleased with that.

Then it was time to celebrate!


MFS | 1 – 3 – 2

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