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Posted by on Jul 25, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 130724 (Could be Worse)

Grizzly Way 130724 (Could be Worse)

I’ve been walking around this passed week like I’m on a sinking ship. Clearly I’m not – I just needed a way to prove that to myself beyond looking in the mirror and telling myself I’d be okay – or hearing it on Twitter from people who read this stuff. Yesterday was an exercise in finding some joy in Crossfit again, getting the monkey off my back as it were. It wasn’t the best day, don’t get me wrong I’m still fighting an uphill battle but it was far better and that I’ll take as a step in the right direction. Got the camera back out yesterday – let’s take a look.

130724

Weightlifting
Power Snatch 2 @ 60%, 2 x 2 @ 65%
120, 130
2 Power Clean + 2 Jerk 60%, 65%
165, 185
Front Squat 2RM
305 (ugliest 2nd rep ever)

Conditioning
10 Rounds:
2 HSPU
25 Double Unders
rest 1 min between rounds
14:28 (5:28 working time)
rest 5 min

Row 30:30 (work:rest) x 6 sets, record calories per set
15, 13, 15, 16, 15, 15

I can’t get my elbows to bend, high and outside, the way they’re supposed to be when transitioning from 2nd to 3rd pulls. I hit a really solid pull, nice back angle, good leg position, good power position at the top of the 2nd pull, but as soon as the hips make contact, the bar goes much further out than is optimal. As soon as I can figure out a drill, or whatever motor pattern I need to to fix that, I’m sure I’ll be primed for another big jump on the snatch.

Power cleaning is my butter exercise, love it, could do it every day, belongs in every workout, Paula Dean style, minus the racism. Power jerks are a little more dicey, but they went okay. Finding new range in my ankles everyday.

Which brings me to front squats. I did a little exercise yesterday where I went back and forth between front squats at 135 and mobility drills, soft tissue and joint capsule work. What I found was a lot more range in the hips, and a really solid/stable/strong bottom position. What I did not fix, was my spinal loading problem. Back to the drawing board on that.

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The sequencing from the waist down actually leaves very little to be desired. There seems to be a disconnect somewhere in my upper back. Whatever motor cue that says “don’t round, stay strong” just doesn’t exist, it’s not there, or I can’t find it. Next time I’ll work on my lats, shoulder external rotation, maybe some delt. stuff – we’ll see where the problem is. But it’s clear that as soon as I pick up the bar, my upper back is already broken, which is both a good thing, because it means my ankles and hips are in a good spot, but a terrible thing because that’s no way to squat. Let’s be clear – I’m not proud of the way I front squat, don’t do it like this. That’s why I’m trying to fix it. Also on the bright side, I hit 305 (my previous 1rm) for a double – so my legs aren’t withering away like I thought.

Conditioning yesterday was a pretty “fun” little couplet of HSPU and double unders – I did all but one round of the 25 double unders unbroken, which felt really good. The HSPU also felt quick and strong, but only doing 2, it’s hard to really see that as a “challenge.” The rowing intervals also felt good, considering last time I hopped on a rower I struggled to hit 14/13 calories, hitting 15 and 16 pretty consistently was a good morale boost.

MFS | 2 – 5 – 3

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