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Posted by on Jul 9, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music, Music and Rants, Olympic Lifts, Recovery, Strength Training, WOD

Grizzly Way 130708 (Back At It)

Grizzly Way 130708 (Back At It)

Just barely recovered from last week in time for this week. At least I thought I was recovered. Maybe, as it turns out, I was’t as rested as I felt I was..more on that in a bit. Most people know it’s Monday because they spend Sunday night watching Game of Thrones and wake up in the plot twist hangover that means it can only be Monday. Lately, I know it’s Monday when crawl out of bed and over to the Airdyne – it’s the best/worst decision I’ve ever made to have one of these at my home. I’ve been told some people listen to classical music while doing Airdyne intervals, I don’t know how these people survive. I listen to this, and it gets me through.

130708

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

PM:
Weightlifting
Snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%, 1 @ 90%
120, 140, 160, 170, 180
Back Squat 4RM; 4 x 4 @ 90% of 4RM
340; 305
Press 3RM; 2 x 3 @ 90% of 3RM
170; 155

Conditioning
6 Rounds:
10 Ring Dips
20 Walking Lunge
10 GHD Situps
13:21:00

rest 5 min

Accumulate 3 min Bent Hollow Body Hold
1 set
20 CatCows

Intervals done and feeling pretty good – I was actually very excited for yesterday’s training, yes, just reading the programming I could tell it was going to be a bit of a bruiser but there wasn’t much to hate going in. Coming out there was a lot more to hate…

This was about the last set of snatches that I really felt good about… I’m not sure what was going on but locking out weight just didn’t seem to happen. Elbow bend after elbow bend. I’ll have to write it off as a bad day, but it would be nice to have a reason for my troubles. My overly logical brain doesn’t like chalking things up to “bad” days. Go figure one of my best reps of the day I didn’t get on tape either, maybe I should just stop recording myself and I’ll magically lift better? That’s a thing right?

Squats went well, a pretty significant jump from last weeks 325, so I was pleased with that. The drop sets got tough but I’m pretty sure that’s the point. Continuing the theme from earlier, my press was not the freshest it’s ever felt. During the last deload I pressed 165×4 and 170×3. Pressing today I tried 175 and only hit one, so 170×3 is where I left it. Pressing seems to be about as fickle as anything else, or perhaps all this volume is finally catching up to me.

What really got frustrating yesterday was ring dips, turns out gaining 15-20 pounds doesn’t make these more enjoyable. During conditioning I try to go to failure minus 2, if that makes sense. Basically staying 2 reps shy of redlining it. The problem is, especially with something like ring dips, that red line like’s to creep closer and closer every round. First it was 10, then it was 7, then 5, then 3, then 2’s. Nothing sucks more than standing next to a pair of rings shaking your arms out; or worse, being 1 inch from lockout and having to jump off because your arms just won’t budge. That’s pretty much the story of yesterday’s work. Good story right?

You’ll have to excuse my no-nonsense style this morning, I don’t sleep well when it’s this hot. And we all know how much bears love their sleep.

MFS | 4 – 5 – 7

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