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Posted by on Aug 8, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Grizzly Way 130807 (Back in the Pattern)

Grizzly Way 130807 (Back in the Pattern)

I got shaken up at the end of the last cycle, now on the second week of this one I’m feeling much better. There’s two very good reasons, first is some perspective that time brings, and the perspective that an outside party brings. I’ms till talking about the book “Progress” by Chris Moore here. It’s only the third day I’ve mentioned it in a row, so surely you aren’t tired of reading about it yet. It’s really an easy sell. Tough times are like that. And secondly, I’ve sprung back, obviously whatever rut I was in was not some start of a disastrous slide backwards, just a rough couple of days, adapting to new training, etc, etc. Obviously I’m back in my patterns, sleeping, mobility, more importantly eating a little better, not quality wise, but eating appropriate volume for my training. Adding 3 sessions a week and trying to eat the same was never going to work out. I twas stupid to assume I would simply just adjust.

Veggies for another week! And 7lbs. of ground beef!

Veggies for another week! And 7lbs. of ground beef! Tasty tasty ground beef…


Hang Snatch, below the knee 3 @ 60%, 3 @ 70%, 3 x 3 @ 80%
125, 145, 165
Back Squat 1RM; 4 x 1 @ 90%
375; 335
Snatch Pull 4 x 4 @ 85%

10 Rounds:
2 Deadlift @ 75% of Back Squat 1RM 281.25
3 CTB Pullups
6 Thrusters @ 60% of Front Squat 3RM 159

rest 5 min

Bent Hollow Body Rock for 60 reps total
3×20; rest 45
20 CatCows

Hang snatches repeats is a lot of time under tension. I’m not used to that after weeks of singles or smaller sets. Dropping below the knee felt good, but my bar path off the hip wasn’t great. I really need to stay on my heels just a fraction longer…just a fraction…

It also felt great to get back to 100%, literally. Working up to a relative 1RM of the day and finally hitting 375 again felt great. It wasn’t the prettiest 375, but it was still 375 and even the drop sets felt good. Just to be able to say that my strength work felt good again, is a sigh of relief of sorts. Minus the sigh. Of course I sent it to my PT, who immediately started point out where I could improve, which is what I keep him around for, but still, took the wind out of my sails a bit. Butt tight, belly tight, sit between the heels, seems simple enough doesn’t it??

The real story of the day was, again, conditioning, Mike really likes to push my buttons. Just when I feel like I’ve found a rhythm and start to improve, he throws me something like yesterday. 10 rounds (a lot but nothing new), 2 deadlifts at 285 (heavy but not extreme), 3 CTB pullups (nothing crazy), and 6 thrusters at 165 (absolutely insane). 60 Thrusters at 165 is both a) a lot of thrusters, b) heavy thrusters, and c) so far outside my wheelhouse I thought it was a typo. I did them all as singles and even then it was something of a disaster, 20 seconds of deadlifts and pullups, then about 2 minutes of heavy, slow thrusters. Ugh. At least my strength is back.

MFS | 2 – 5 – 4

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