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Posted by on Aug 7, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130806 (Finding Center)

Grizzly Way 130806 (Finding Center)

I started listening to “Progress” by Chris Moore yesterday, I’m only 6 chapters in, but it’s already starting to change the way I think about, well, everything. Just having the ideas thrown at me, to start to reshape my perspective, having someone else’s struggles and tribulations so closely mirror your own is an amazing tool, at least for me. Much of this journey feels so individual, that it often leaves me feeling rather solitary in my struggles, when really I’m anything but. Also, having a third party question your motives, challenge your assumptions, and force you to consider things from outside yourself provides immeasurable perspective. What’s important and what isn’t really starts to come into focus. I’m excited to see where the next 14 chapters take me. I feel a sense of peace coming shortly. The universe agreed by awarding me a double-yolker this morning! Good things are happening folks.



Snatch 3 @ 60%, 3 @ 70%, 3 x 3 @ 80%
125, 145, 165
2 Clean + 2 Jerk @ 60%, 70%, 80% x 3 sets
165, 185, 215

4 Rounds:
4 Deadlift @ 85% of Clean 1RM
15 Overhead Squats @ 40% of Snatch 1RM
15 Ring Dips
rest 5 min

Arch Body Rock for 60 reps total
3×20; rest 90 sec
20 Hip Circles

I’ll get to yesterday’s training in a second, but first I want to touch on some points from my PT session first because I think we’re starting to really get down to the marrow of things, the real tasty bits. First lesson, breathing properly is more important than I think anyone gives it credit for, no wise-ass, not because you need oxygen to live, because doing it wrong creates kinks in the system and no matter how much mobility you do, if you never learn to breathe right, you won’t make shit for progress. It’s like always making the minimum payment on a credit card bill, you can keep using the card, keep racking up that debt, but eventually you’re gonna have to face facts. I might look stupid breathing into a balloon for 5 minutes, but I’ll be damned if breathing is the reason I don’t get better. The second lesson of the day involved the front rack issue I’ve been harping on lately. Basically, when I learned to front squat, I missed the day where they cue’d keeping your upper back tight, so mine just isn’t, it doesn’t feel wrong, it just feels normal. Over years of training things like that happen, I’m sure Crossfit coaches see it everyday. The issue is, now I’m left hunting for the right combination of motor patterning and mobility to recapture that motor pattern.


It’s going to come down to a combination of thoracic extension motor patterning, as well as improved shoulder external rotation as a facet of that complicated front rack position. It’s by no means solved, but at least now I feel like I have some tools to improve, similar to the snatching from blocks I used to do, my front squats might drop temporarily, but in the long-term it’s a necessary step.

Training yesterday was nothing extraordinary. You’ll notice more sets of 3 and 4 and more complexes in this cycle, spending more time under tension especially for the olympic lifts. I don’t mind, but it will certainly take some adapting too, going from singles and doubles at 80% to 3 sets of 3 takes it’s toll, but it gives me a lot more opportunity to engrain good movement. My cleans at this point are still power cleans, hopefully in the next week or so when I’ve made some progress on that front rack I’ll be able to add back in the cleans and thrusters without doing any damage.

Most surprising yesterday was how “therapeutic” the overhead squats felt. Normally they’re a grind, I’m getting tossed around trying to keep balanced, keep weight on the heels, not fold over like a rag doll, etc. Yesterday there was almost none of that. I found tension immediately, I was dropping in and out fluidly, I did all 60 reps without knee sleeves and I’m not even regretting it. If that’s not progress I’m not sure what is. The winds are shifting. The rest of the conditioning was unremarkable. Ring dips in sets of 5 and then 3 to save my shoulders, deadlifts unbroken, OHS usually in 10’s or 5’s. Overall it was a pretty productive session. Sometimes that’s all you can ask for.


Oh yeah – and I’m rockin’ these today.

MFS | 2 – 4 – 4

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