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Posted by on Aug 5, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130802 & 130803 (Probably the Worst)

Grizzly Way 130802 & 130803 (Probably the Worst)

Last week I was probably worthy of the crown “Worst Blogger Ever” and maybe even “Worst Athlete Ever” because nothing I was doing really made sense. It’s funny when you fall off the planet for a few days, the planet keeps on going, those dishes don’t do themselves, the meals don’t prep themselves, the groceries don’t shop themselves. It really turns your life upside down (obvious Fresh Prince reference is obvious…) In any case – I’m trying to find normal again. To restart training Mike told me to do Z1 work only until I was 100% then pickup where I left off in the cycle. So Thursday was 30 minutes of Z1 airdyne – which actually helped a lot, it felt good to sweat things out a bit. Friday I got back to sort of normal training. Saturday was a bit of a mix and match too, but I’m almost back to normal I swear! The biggest shock to the system was trying to move normally on Friday without doing any mobility Tues/Wed/Thursday – that was sloppy.

Restocked on the basics!

Restocked on the basics!


Jog 30 minutes, maintain a heart rate of 130-150 beats per minute
375 cal airdyne

Sweating it out again. P.S. For those uninitiated to OPT style references – Z1 stands for zone 1 which means 130-150 beats per minute. It says jog – but I hate jogging, and after being sick I wasn’t about to go running around.


Airdyne 30:30 (work:rest) x 12 sets, record calories per set
11, 12, 13, 12, 12, 12, 13, 12, 12, 12, 12, 12, 12, 12


Clean 4 @ 60%, 4 @ 70%, 4 x 4 @ 80%
165, 185, 215
Jerk 3 @ 60%, 3 @ 70%, 2 x 3 @ 80%, 2 x 3 @ 85%
165, 185, 215, 230
Press 4RM; 4 x 4 @ 90% of 4RM
165; 150 (170×3)

10 Rope Climbs
150′ Front Rack Walking Lunge 165


Friday was more or less business as usual with one exception. The gym wasn’t open until 4:00, normally I get there about 3:20, and was closing promptly at 6:30, normally I have until about 7:00 or 7:30, so instead of the 30 minute workout Mike had for me, 10 rounds of muscle ups, wall balls and box jumps. I did my buddy Jake’s workout. Still feeling those front rack lunges in the glutes, but I was happy with my time, it was a good little effort.


3 Snatch High Pull + Snatch 60%, 70%, 80% x 3 sets
125, 145, 165
Front Squat 3RM; 4 x 3 @ 90%
Romanian Deadlift 4 x 4 @ 75% of Back Squat 1RM
Accumulate 2 min of chin over bar hang (palms facing face)

Row 30:30 (work:rest) x 12 sets, record calories per set
13, 13, 14, 13, 14, 13, 13, 14, 13, 14, 14, 16

I got a bit of a late start Saturday, still sleeping off the sickness a little I think, plus I was up later than usual Friday night seeing the new Wolverine movie – not fantastic, but a good flick if you’re in the mood for some slicing and dicing.

The snatch high pull + snatch complex was actually a lot more difficult than I was expecting, by the time I got to that snatch I was definitely not moving as quickly or powerfully as I would’ve hoped. I’m gonna chalk that up to being away for so long, or perhaps latent effects of all those lunges. I’m getting better at not re-bending under that weight though you can still see it a bit.

The front squat is a bit of a sore subject these days, and a bit contentious as well. I have two conflicting sides in my mind, the first says, at some point you need to just get under the weight, even if it doesn’t feel great, or the form isn’t perfect. The other side of me says, why would you practice doing it wrong. I’ve also watched video of extremely light front squats, 135 or so, and the upper back rounding is happening even there. This tells me that my problem is not one of “needing to get under more weight” but instead actually missing some kind of motor cue. There’s tension that need to be found in the upper back that I have likely never done correctly. I’m certain it’s the reason my front squat feels terrible, the reason thrusters hurt my shoulders, and the reason why my clean hasn’t moved in months. So tomorrow I have an appointment with my favorite PT – James Harris of Performance RX (check out all those fancy videos!). In any case – I’ve shot Mike an e-mail about them, I’m hoping we can take a cycle off from front squats/thrusters to let me get this figured out. My vertebrae would be ever so grateful!

Oh hey tight spine – I like RDL’s I’ve decided. My glutes were none too happy with me after lunges then RDL’s on back to back days, really like 12 hours apart, but that’s life glutes, get used to it!

Conditioning on Saturday was just rowing intervals which went really well. It felt good to really breathe hard again, starting to clean my lungs out again and get my breathing back to normal.

Whew – feels good to be caught up again, caught up on laundry, caught up on dishes, caught up on training, caught up on blogging. Finally my life is starting to resemble what it was a week ago. Time to start making progress again!


MFS | 2 – 2 – 3

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