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Posted by on Jul 17, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130716 (One Year)

Grizzly Way 130716 (One Year)

It’s funny – as soon as I got all of my thoughts about Monday’s training out onto “paper” it was like it never happened. I was ready to move on, time to train. Unfortunately my schedule got a bit…mishandled, and I wasn’t going to get to train – but due to some last minute changes I snuck training in. It wasn’t the best session but it was an important one – I had something to prove, mostly to myself. Rather than continue to hash out Monday’s ordeal – I’ll focus on something more pleasant, yesterday the 16th, was my Crossfit birthday. July 16th, 2012, was the day I started my on-ramp and this whole mess started. I didn’t eat a cake or anything, I did eat some ice cream but that’s normal. Maybe I’ll celebrate this weekend…maybe.

130716

Weightlifting
Clean & Jerk 60%, 70%, 80%, 85%, 90%, 95%, 85%, 90%
165, 190, 215, 230, 245, 255, 230, 245
Snatch High Pull 4 x 2 @ 90%
185
Good Morning heavy 4 x 5 heavy
135, 145, 155, 155

Conditioning
AMRAP 10 min:
60 Bar Facing Burpees
30 Overhead Squats (120#)
10 Muscle Ups
3 muscle ups

Training yesterday was rushed, but it was good to simply get back on the horse and prove to myself that I wasn’t washed up, and that a bad day was just that – a bad day. Yesterday was my chance to dance in the rain a little. My normal 3 and a half hours wasn’t an option, getting in a little after 6:30 I had to be done and out the door again by 8:30, so warmup was a few reps at 95 and 135 to prep for the 95% clean & jerk work. Certainly didn’t feel the best, but I made the most of it. My front rack/front squat is still troubling, that soft upper back is really an issue. I really can’t figure out what the issue is, but I’ll be working with my PT until the end of time to figure this out. Working through to 95% with no misses, including jerks, felt good; granted my legs were probably fresher than they would’ve been if Monday had gone better.

My conditioning work yesterday was a benchmark from the 2011 Open. It was Open Workout 11.4 In that season just finishing one round would be a good score. I just wanted to get to the muscle ups because burpees and overhead squats are hardly my two best movements. I accomplished that and a bit more. I probably should’ve cranked out 4 muscle ups, but after the 2nd my grip failed and I had to reset for the 3rd. I think in a real workout, with a proper warm up I could’ve done the burpees faster and the OHS might not have felt as “grindy.” In general it was a good day to get back.

MFS | 3 – 5 – 2

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