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Posted by on Aug 13, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130812 (Brevity)

Grizzly Way 130812 (Brevity)

I think today’s theme is going to be brevity. I’m under a deadline at work so most of today’s post will have to speak for itself. Sometimes fewer words are better, I have a tendency to pontificate here, especially when there’s no one around to kick me off my soap box. Not apologizing, just saying maybe it’s time to say a little less.

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130811

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

PM:
Weightlifting

3 Power Snatch + 3 Push Press, behind the neck + 3 Overhead Squat @ 60%, 65%, 70% x 2 sets 125, 135, 145
3 Power Clean + 3 Front Squat + 3 Power Jerk @ 60%, 65%
165, 175
2 Power Clean + 2 Front Squat + 2 Power Jerk @ 70%
185
Push Press 3RM; 2 x 3 @ 90% of 3RM
225 (230×2); 205

Conditioning
4 Rounds:
15 Pullups
15 Burpees
rest 2 min between rounds
10:54:00 (2:54 working time)

Felt good – stayed tight, spending time under tension, again is more of a novel experience but I like the stimulus. My shoulders are pretty fried today, with this complex, heavy push press and pullups.

The front squat is feeling a bit better, really focusing on keeping the elbows high and trying to find lots of tension in the back. One day I’ll master it…

Second round of conditioning today was a nice little 4 rounds, fast work, longer rest metcon. I like these because it lets me focus on getting the movement capacity in without worrying too much about absolute work capacity. On Airdyne days, the focus is less on the aerobic capacity and more on building up movement capacity and movement quality. Also, it was the first time I’ve done pullups in…I want to say something like 6 weeks, so that was a good way to work back into that stimulus. I got to try my new gymnastics grips out, which take some getting used to, but I can see them being a really quality addition to the gym bag. Review to follow shortly.

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MFS | 3 – 5 – 4

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