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Posted by on Aug 14, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Rant, Recovery, Strength Training, WOD

Grizzly Way 130813 (Sore)

Grizzly Way 130813 (Sore)

Yesterday’s post was pretty brief, I should’ve saved my brevity for today, because I really have nothing to say, especially given yesterday’s work, it actually resembled more of a regular “Crossfit” class than my normal 3 hour training sessions.

Yesterday’s workout was actually the open workout from 11.1 (2011), which obviously is way before my time, I didn’t know it was an Open workout until after I finished.

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Weightlifting
Snatch High Pull 5 x 3 @ 90% 185
Conditioning
AMRAP 10 min:
30 Double Unders
15 Hang Power Snatches from below the knee (don’t touch and go from the floor) (75#)
264

Before starting I wanted to do 8 rounds, I thought that would be a good goal, as soon as I got through the first round I knew that would be a bit out of my reach. My ‘freshest’ round was 1:00, and that wasn’t going to hold through the 10 minutes. I really just wanted to find a pace I could hold the whole time, and maybe find another gear in the last minute or so. The real issue is that I’m still using my weighted rope cable, the “beast” rope from RxRopes. It’s more of a training rope, not a great “testing” rope. My forearms and shoulders got ridiculous tired getting through those double unders. Resetting the snatch from under the knee was a weird groove, that felt very strange and I knocked myself in the knee cap more than a few times…

Now looking at the scores from March 2011, Jason Khalipa did 7 rounds + 3 snatches, I did 5 rounds + 9 snatches…farther off the pace than I wanted to be. I’m giving myself the benefit of the doubt though, I was actually very sore from Monday’s work, my shoulders and lats are pretty fried, even today. I hadn’t done lots of pullups in 6 or so weeks, and then hitting 60, oof that got me, that got me good. Definitely gonna be hitting some quality soft tissue time today.

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Get your rice in!

MFS | 3 – 4 – 7

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