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Posted by on Jun 30, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 130628 (Nothing Special)

Grizzly Way 130628 (Nothing Special)

Friday’s training was so unspectacular that I have nearly nothing to say about it. To talk about something more interesting – this week has been one of the best in recent memory. Yes there have probably been better from a “life moment” perspective, graduating college, being the most notable example. But never in my life has so much cool shit happened within 7 days of other cool shit. It all started last Friday when I got an Airdyne for my birthday, then Wednesday (my actual birthday) PR’d my snatch (most importantly breaking into the 200’s), finally on Friday I got an e-mail that I was getting a raise effective July 1st. I don’t tend to write much about my actual life, but nine months ago when I started this blog and this journey I didn’t have many things figured out, but with goals come perspective. The clarity and purpose I have today is something I haven’t had since school, and I missed it. I’m not sure what my point is, but if you don’t have goals, maybe you should try them out, you might have a good week.


3 Power Clean + 3 Power Jerk 60%, 65% x 2 sets, 70% x 2 sets
165, 175, 190
Clean Deadlift 4 x 4 @ 85%

2 Rounds:
25 Pushups
13 Burpees
40 KB Swings (70#)

As far as training goes, 2nd to last day of unloading, feeling rather “unloaded” right now, my resting heart rate is the lowest it’s been, my inflammation is down, and all I want to do is add extra work. That’s a good sign that unloading is taking hold. I’m not used to being done with my training in under 2 hours, it sounds terrible but it was a strange feeling. I didn’t even drink half of my big jug! THe conditioning was the most interesting thing I did all day, I originally planned to split the pushups into 15-10, but I hit 15 the first time round and felt good, so I did all 25. It didn’t make the burpees easier but I think all the bench press, strict press, pushup work I’ve been doing lately is starting to pay off. I treated the burpees as rest, just kept moving but not try and push the intensity. The sets of 40 swings are absolutely brutal. I tried to keep the sets big, which meant 20-10-10 on the first round and 15-15-10 on the last round. I wanted to do 20-20 but with the pushup work there wasn’t enough shoulder to lock them out beyond 15. We just got an 88# kettlebell that I’m sure I’ll start using soon…joy!

MFS | 1 – 2 – 2

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