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Posted by on Jul 21, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130719 (Finish Strong)

Grizzly Way 130719 (Finish Strong)

Time to catch up with the end of the week. Between Friday evening and Saturday errands I rarely think to sit down and write about the end of the week until today. At least the long dryer cycle gives me some time to catch up. Obviously this week, and this cycle, has not been the most successful, but it’s been good in a lot of ways. Good because I’ve hit some new numbers that felt good and strong, good because I’ve hit some rough patches that have tested me in ways workouts rarely do, and good because I came back strong and figured some shit out. For the time being – my head is no longer taking up valuable space up my ass.

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130719

AM:
Airdyne 30:30 (work:rest) x 14 sets, record calories per set
11, 13, 13, 13, 13, 13, 13, 13, 14, 13, 13, 13, 14, 14

PM:
Weightlifting
Snatch 60%, 70%, 80%, 85%, 90%, 85%, 90%
120, 140, 160, 170, 180, 170, 180
Clean & Jerk 60%, 70%, 80%, 85%, 90%, 85%, 90%
165, 190, 215, 230, 245, 230, 245
Snatch High Pull 4 x 2 @ 95%
190
Clean Pull 4 x 2 @ 90%
245

Conditioning
6 Rounds:
10 Overhead Squats @ 40% of 1RM 85
25 GHD Situps
10 Pullups
17:39:00

I tried something new Friday. Instead of going after 100% perceived effort on the :30 second sprints, I tried to hit 13 calories every time. Going 100% I hit about 16 calories, so 13, is roughly 80%. I did this for two reasons, first because if the volume is going to increase – the goal needs to be to hold onto that effort, not blow up; second, because I bombed out so hard on Monday, I value being able to hit that second session over beasting the first one. I think the experiment was a successful one – because my afternoon session was much better than pervious PM sessions.

I chose to stop taping so many lifts. While it is good to watch later, and make improvements, it also puts me on edge, worrying about how something looks rather than how it feels, or just doing the movement. I got through the work Friday with significantly fewer misses just focusing on the lifts, moving well, moving quickly, and staying in position. I missed one rep at 185, both times I hit the 90% mark. That being said, my last rep was probably my best of the day, a great way to end. The clean still bothers me, I really think it would be more effective for me just to power clean the weight, working more on speed and power and less on getting into a position that isn’t proper and won’t help me. I’m also going to be adding 2 sessions a week of pure movement mastery, positions, mobility, not for weight, not for time, just owning that front rack position, until it kills me.

I was running short on time Friday, which doesn’t normally happen but Friday’s people like to get out of there…something about families, and better things to do. Hah! Seriously though, I managed to get almost everything in. Between all the heavy snatches and cleans lately, and then the additional double pull day Friday my hands were basically exposed nerves. I went to do the pullups for the conditioning work did two and had to let go, I cut the rest out. Partially to save time, partially to save my hands. I’ll have to add 6×10 pullups in somewhere else to make up for it. It actually killed me to do this because 1) I’m the most compliant person in the world, I love following my programming to a “T” and 2) because I desperately want to get my butterfly kip perfected, which involves doing pullups, not skipping them. In any case – the couplet I ended up with was okay. Mike told me to think of the 2nd conditioning session more as a movement circuit and less as a “for time” piece, building up movement capacity rather than aerobic capacity – so while I list the time’s for posterity, it really isn’t about the time.

MFS | 3 – 6 – 4

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