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Posted by on Jul 7, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 130705 (Back to the Grind)

Grizzly Way 130705 (Back to the Grind)

Get it? Grind? That’s a coffee grinder?? I’m hilarious. Well the saga of “make-up” posts continues, at least now we’re approaching a 48 hour delay rather than 5 days…sorry about that again. I know your lives must’ve felt so empty while I was away. Anyone else awkwardly excited for Desipicable Me 2?? I love the minions…they’re hilarious. I don’t have any excuses..I’m just a very large child at heart. The beard is just a disguise. Though I do have an axe…it’s not sharpened, though I still think I could fell a tree if I had to.


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

Warmup C
Snatch 2 @ 60%, 2 @ 70%, 2 x 2 @ 80%, 2 @ 85%
120, 140, 160, 170
Clean 2 @ 60%, 2 @ 70%, 3 x 2 @ 80%
165, 190, 215
Jerk 2 @ 60%, 2 @ 70%, 3 x 2 @ 80%
165, 190, 215

10 Rounds:
6 Deadlift @ 90% of Back Squat 4RM

rest 5 min

Accumulate 2 min Bent Hollow Body Hold 1 set
20 CatCows

Friday training was a very long session. Just graphically – it looks like a lot, and it wasn’t deceptive. It was actually a very large amount of volume. I like it because I get to spend 4 hours doing the things that I love to do, and eat a lot afterwards; but at the same time I cannot deny the toll it takes on my body, just getting out of bed on Saturday after Friday’s sessions was a challenge. Thankfully I’m at a point in my life where I can still be selfish, and do these things purely out of my own desire without guilt or worry. /tangent

I will say nothing else about the Airdyne sprints other than that they’re here to stay and will be increasing week to week, next week it’s 12, I imagine they’ll climb by 2’s until I get to 30 or so. I feel great in the morning after I do these, but every moment until I get off that bike is awful.

I love snatching heavy. Its starting to really come together off the floor. When the weight gets above around 80% there’s still a small inclination to jump forward, if you watch the feet closely it’s maybe less than an inch, you’d almost not notice it. I’m doing better at keeping on my heels and keeping the bar closer. Its far from perfect but its a huge step in the right direction. The key is that I’m not missing reps, the more consistent I can get the better chances I have at making heavier weights.

Cleans were just okay. The goat work continues. I have a bruised SC joint (sternoclavicular, where the sternum joints the clavicle) which is pretty much right where you catch cleans, which has been causing its fair share of issues. Hopefully the 48 hours of rest from Saturday morning to Monday afternoon will fix me up.

Jerk doubles out of the rack are pretty shitty. The eccentric lowering does not do my shoulders any favors. Lately my power jerk has been feeling better than my split jerk, which is odd for me, but a good sign in the mobility department. My biggest struggle with the jerk is staying locked at the hip on the dip-drive, but it’s gotten a lot better. I’m fairly certain the issue with my clean and jerk will be the clean for the time being…until my legs get stronger.

Then comes the conditioning…tell you what doesn’t make HSPU’s any easier, gaining weight. Friday’s conditioning put me in the hole. I actually cannot remember the last time I pulled more than 80% of a clean from the floor. It was likely months ago during Outlaw times. We just don’t do it. Mike has said he’s going to put more in as the Open approaches, so I guess this was just a taste. I don’t mind it, I have the levers for pulling, and I like it, but it taxes the body like nothing else. I’m still feeling them 48 hours later.

MFS | 3 – 8 – 8

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