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Posted by on Jul 2, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130701 (My Part Time Job)

Grizzly Way 130701 (My Part Time Job)

For some reason it never dawned on me until I added everything up, but yesterday really brought the point home. I spend about 20 hours a week at the gym, not including the hours I spend doing mobility, AirDyne flushes, or sprints at home. That’s a legit part time job. Nothing profound about this post, but I’m just now realizing the impact of that time commitment. I don’t hate any of it, and when you’re doing what you love nothing feels like a job, but the hours are hard to ignore, especially from an outside perspective. I was told recently that I would be a good candidate for a TV show about “extreme” lifestyles. I don’t really see it that way, but I could see how someone might. Either way – yesterday was one of the longest sessions I’ve had to date.


Airdyne 30:30 (work:rest) x 10 sets, record calories per set
10, 12, 12, 13, 12, 13, 13, 14, 14, 15

Warmup C
Snatch 3 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 85%, 2 x 3 @ 80%
120, 140, 160, 170, 160
Back Squat 4RM; 4 x 4 @ 90% of 4RM
325; 295
Good Morning 4 x 6 @ heavy
135, 145, 155, 155

4 Rounds:
15 Deck Squats
15 Ring Rows
15 Ring Pushups

rest 5 min

Accumulate 2 min Bent Hollow Body Hold 1 set
20 CatCows

The morning work pretty much speaks for itself, 30:30 of anything is awful, 30:30 of AirDyne is downright masochistic.

Starting to understand why this takes so long? The last few weeks I’ve been taping EVERYTHING, every snatch, every clean, even some squats. It’s a good habit, and I like being able to look back and know where I’m doing things correctly and where I might need to improve. Yesterday I wanted to focus just on moving, trying to feel things rather than look at them later, so I didn’t tape a damn thing. Which makes this post a little less informative, but I think helped with the lifting side of things. Really feeling the difference between a properly executed 2nd pull and one where I left the bar out in front. Even when they both result in made lifts, theres a clear proprioceptive difference.

Making a 15# jump on the snatch means all the percentages went up, and this was already going to be a heavy cycle working off of 185, so now working off of 200 its going to be pretty brutal. That became clear to me doing two sets of triples at 80% after hitting a double at 85%. The squats didn’t help either, though they’re feeling pretty good. Exactly a month ago I squatted 320 for a double, now four weeks later I squatted 325 for a 4RM. It’s been a pretty good month. The good mornings are a great accessory exercise. Even though Mike wrote “heavy” a set of 6 is a pretty big set and its already not a huge “mover” exercise so heavy is a relative term.

With the exception of the ring push-ups, I hated nearly everything about the gymnastics-y conditioning from yesterday. Having been doing individualized work for so long, it’s a rarity that something is so far outside my wheelhouse. Yesterday was the first time since I stopped doing Outlaw that I was left staring at something unable to continue. There was no conditioning, no lungs, no aerobic work; just pure fatigue. It made me mad.

I don’t want to leave on that note, so enjoy a compilation of June’s best Mashups.

MFS | 3 – 6 – 6

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