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

Grizzly Way 130720 (Making Changes)

Grizzly Way 130720 (Making Changes)

Saturday was probably the shortest and lightest day I’ve ever had as part of an actual cycle and not a deload. It really felt a whole lot like a deload. Not that I’m complaining – I probably could’ve deloaded last week and been fine with it, but that’s that. Given the lack of programming to write about today – I’m gonna write about some changes that I’m pondering.

Mike and I had a good chat on Friday. We talked a bit about movement, Barbell Shrugged just started this thing called “Movement Mastery” which is all about improving technique and form, getting the most out of everything. We also talked adding some different movement variants, olympic lifts from the hang, high and low, adding “tall” lifts to my warmups. We’re gonna start working on some more LSD (long slow duration) work like my 45 minute “jog” from Thursday. While I’d prefer the Airdyne or Rower to running in 102 degrees, it’s definitely a missing part of my training. Among other things I’m also gonna start playing with my diet again. The carb back loading book helped in several ways but I think the implementation, like intermittent fasting, is too extreme. Especially on days when I have AM/PM – I find myself dying at 11:00 AM for some sustenance. I’m leaning more towards a zone/several meals a day type of thing, but with less math. Just going to try and listen to my body – when I’m hungry, I’ll eat, when I’m full I’ll stop. If my recovery sucks – I’ll add some more and go from there.

The intermittent fasting and carb backloading things are intriguing the the science side of my brain, but in many ways their implementation and efficacy in practice end up being complexity for complexity sake. As cool as it is, or as unique as I feel talking about it, simpler might be better. We’ll see – I need to watch Mike’s “Nutrition for Weightlifters” first to really hone things down. It’ll probably look a lot like a zone implementation, but with more calories and less math.


Power Clean 2 @ 60%, 2 @ 65%, 2 @ 70%, 1 @ 75%, 2 @ 70%
165, 185, 190, 205, 190

AMRAMP 15 min:
9 Deadlift (155#)
12 Pushups
15 Box Jumps (24″)
7+21 (273)

Training was simple. I really don’t have anything to offer about it. There’s not much to be insightful about – it was what it was. I kept moving pretty well though through the AMRAP, I was pleased with things overall. Definitely starting to feel the 6×25 GHD Sit-ups though.

MFS | 2 – 4 – 4

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